Updates to a new advanced type of multi-anchor meditation
BSBM+: body scanning, breath, and mantra meditation
Want to meditate more effectively, but unsure which method to choose? With BSBM+, you don’t have to pick just one. This technique combines body scanning, breath, and mantra meditation, then opens the door to unstructured awareness practices like reflective meditation or shikantaza.
I am most famous for having invented a type of meditation called the cognitive shuffle. You can check out the countless articles in mainstream media about the cognitive shuffle. Over the last year or so, a new media article or significant blog post on the cognitive shuffle is published every week, and I’ve been interviewed numerous times.
The fact is that none of the reporters who covered the cognitive shuffle mentioned in their articles that the cognitive shuffle is a form of meditation, albeit one designed to put the meditator to sleep. Yet I clearly spelled it out in my first (2013) paper on the cognitive shuffle.
More recently, I developed a new kind of meditation technique, originally called BSBM. I published an article about BSBM on July 7. Since then, I have renamed the meditation to BSBM+. The “+” reflects the fact that the main part of the meditation is optionally followed by unstructured meditation.
In this post, I recap and clarify BSBM+.
Single- vs. Multi-anchor Meditations
The anchor of a meditation is what you choose to focus on during your meditation. Typically, the anchor is one of the body, the breath, or a mantra. That means that most meditators try to focus on a single anchor. Only a few meditation practices, such as Kirtan Kriya meditation and BSBM+, involve focusing on multiple anchors.
Kirtan Kriya is a multi-anchored meditation that integrates auditory (chanting the mantra Saa Taa Naa Maa), tactile (touching thumb to each fingertip in sequence), visual (mental visualization of sound flowing through the crown and forehead), and cognitive (mantra meaning and rhythm) components. These anchors operate simultaneously across vocal, whisper, and silent stages, engaging multiple sensory and attentional systems to stabilize focus and induce a meditative state. The integration of rhythm, movement, imagery, and sound makes it a robust practice for enhancing cognitive control, emotional regulation, and neural coherence. Numerous AI tools and resources online offer detailed explanations of Kirtan Kriya.
BSBM+
BSBM+ begins with a physiological sigh, followed by a sequence of three body scan phases, each paired with breath and mantra recitation. These structured phases conclude with a final sigh and transition into optional unstructured meditation.
After scanning the entire body, the meditator selects a specific region—such as the hands, chest, or feet—to concentrate on for the remainder of the body scan phase.
You can find a more detailed explanation of the technique on the CogZest website
While meditators may choose any form of unstructured meditation, BSBM+ currently supports two canonical options for research and communication purposes. Why the focus on research? Just as I did with the cognitive shuffle, I aim to refine BSBM+ through feedback from meditation researchers and collaborative empirical work. See my ResearchGate page for examples of prior work and collaborations. The two unstructured meditations that are currently the “+” part of BSBM+ are:
Reflective meditation is described by Jason Siff in his book, Thoughts Are Not the Enemy: An Innovative Approach to Meditation Practice. Reflective meditation is a gentle, open-ended form of meditation in which practitioners sit without trying to control their experience—welcoming thoughts, emotions, memories, and even daydreams as they naturally arise. Unlike many traditional approaches that treat such mental activity as distractions, reflective meditation encourages exploration and curiosity about one’s inner life.
Shikantaza, which is also known as “objectless awareness”, is a form of Zen meditation in which the practitioner sits in open, nonjudgmental awareness without using any specific object of focus, mantra, or breath control. The instruction is radically simple: sit upright, remain still, and let all thoughts, sensations, and emotions arise and pass without grasping or resisting them. Unlike other forms of meditation that involve concentrating on an anchor or analyzing mentation, shikantaza emphasizes complete presence and acceptance of experience as it is—cultivating a direct, non-conceptual realization of reality. It is considered both a practice and an expression of enlightenment itself.
Comparing the two unstructured meditations, shikantaza emphasizes silent, nonjudgmental awareness without engaging with or reflecting on mental content, aiming for a direct experience of reality. In contrast, reflective meditation welcomes thoughts, memories, and emotions, treating them as valuable material for post-meditation reflection and insight. Whereas shikantaza avoids analysis, reflective meditation explicitly integrates introspection and journaling into the practice.
So, unlike the structured BSBM practice, the optional “+” phase invites the meditator to allow their mind to wander freely, without correction.
“3 Anchors, Are You Kidding Me?”
Reciting and breathing at the same time is easy. The tricky part is the focus. If you find it too difficult to divide your attention between three anchors (body scanning, breath, and mantra), you can alternate between focusing on a specific body part and focusing on the breath. That is, you would focus on a body part (such as the hand), then focus on the mantra (“in … out”): body part, breath, body part, breath, body part, breath, body part, breath, and so on. But all the while, you would mentally recite the mantra even without focusing on it.
Some people believe that it’s impossible to divide one’s attention. However, attention is best viewed as comprising a set of resources. When one’s attention is divided, it might be more focused on one anchor (say the body) than another (say the breath). That’s natural.
Keep in mind that practice makes you better.
Refocusing
Refocusing is a form of meta-cognitive control.
When sitting down to do BSBM+ meditation, it is very important to remind oneself that if one’s mind wanders during the meditation (as is very likely to happen), one should return to one of the chosen anchors. This is typical of any meditation. However, in BSBM+, the intention is meant to be extremely rigorous, non-negotiable.
The core intention behind BSBM+ is not just to meditate well in the moment, but to become better at refocusing attention outside of meditation. This skill is critical for managing anxiety, regulating mood, and avoiding downward emotional spirals. There are many publications to choose from. I recommend a highly accessible recent book by Ethan Kross: Chatter: The Voice in Our Head, Why It Matters, and How to Harness It (2025).
Who Is BSBM+ For?
BSBM+ is intended for experienced meditators—those already familiar with anchoring practices. While not suitable for beginners, it might be particularly rewarding for practitioners seeking to deepen attentional control and emotional regulation. Ideally, one would have a meditation coach versed in BSBM+ or its components.
When BSBM+ Might Not Be Appropriate
BSBM+ is not suitable when one is exhausted. It is also not suitable for someone who is undergoing an intensely stressful period. It’s hard enough to do single-anchor meditations when one’s world is falling apart. It would be impossible to do multi-anchor meditations when stress is acute.
There are numerous excellent resources on stress management. I included some stress management strategies in my sleep tips over on the mySleepButton.com website. I have also recently published notes for a humanist meeting on regulating emotions with and without music.
If your current stress feels overwhelming, it may be helpful to consult a board-certified psychologist.
What Evidence is There for BSBM+?
BSBM+ is a new technique. As such, there is no empirical research on it yet—just as there wasn’t for the now widely cited cognitive shuffle meditation when I first published it.
For now, BSBM+ should be treated as an experimental practice.
That said, empirical support for another multi-anchor meditation—kirtan kriya—suggests that integrating multiple attentional anchors can enhance cognitive control, emotional regulation, and neural coherence.
Going forward
I welcome feedback from meditators and researchers interested in piloting or adapting BSBM+ in various settings. Over time, I aim to refine the method through empirical study and collaboration.