6. Three Arrivals Meditation

1. Sit comfortably in a quiet and peaceful place.

2. Close your eyes and breathe in the peace. Fill yourself with peaceful vibrations and watch your breath slow down as your body relaxes.

3. Now bring your awareness to your feet and feel the tensions easing away from them. Progressively move your attention up to all your other body parts, your calves, knees, thighs, pelvis, hips, lower abdomen, chest, arms, shoulders, neck and head and release all the stored tensions from each of the body parts as you bring your awareness to them.

4. Having relaxed your whole body now, become completely aware of it. This is the first arrival of body awareness.

5. Next watch your breath flowing gently in and out of your nostrils. Breathe in the cool fresh air. Breathe out the warm stale air. Breathe in, breathe out. In, out. Let your awareness arrive with your breath. This is the second arrival.

6. Now bring your attention to your thoughts. Take a seat on the stands in the stadium of your mind and watch your thoughts play out on the field. Do not worry about the future or the past. Simply be present in the moment and watch your thoughts as they rise and fall. Rest in the space between these thoughts thus arriving unto your mind.

7. Having arrived with your Body, Breath and Mind enter the seat of your soul at the heart chakra in the center of your chest and feel it expanding. Allow it to become larger and larger until it blends and becomes one with the sky.

8. Be in this expansive state of inner stillness and enjoy the meditative bliss.

 

Adapted from the original Buddhist Wisdom Meditation