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Most people are not living in the here and now. They may be sitting at their desk, working in a shop, or doing their laundry, but chances are their minds are somewhere else. They may be thinking about weekend plans, a conversation they had yesterday, or what to eat for lunch.
The purpose of this short mindful meditation, or “Meditation of the Three Arrivals,” is to return your awareness to the present moment, arriving at the here and now. You can perform this meditation anywhere at any time because it only takes five minutes.
Arrival 1
First, arrive with your body. Rid yourself of your physical tension. Stretch your arms, relax, and get into a comfortable position. Exhale completely. Feel the tension leave your body, roll your shoulders a few times and clear your mind.
Arrival 2
Next, arrive with your breath. Just breathe in a normal, steady manner, not necessarily deep breaths. Breathe effortlessly and continue to relax your body. Pay attention to your lungs and chest filling with air and slowly exhale.
Arrival 3
Lastly, arrive in the here and now with your mind. Let your thoughts about the past disappear. Let go of thoughts about the future. Don’t allow any thoughts to distract from your awareness of this moment. Your mind has arrived.
You Are a Now Achiever
When your mind and your body are completely at rest you are a now achiever. You simply be. If any thoughts enter your mind just observe them non-judgementally and let them go. Don’t get involved in your thoughts. This is your five minute vacation time. You have the rest of the day to retrieve your text messages and email.
The Meditation of the Three Arrivals is the foundation of meditation practice. Keep it short. This is your five minutes of peace. Try to make time for this meditation at least once a day.
If this is your first meditation and you feel awkward or not relaxed it’s OK. Each session will be more rewarding than the last. Remember, the purpose of meditation is to focus your awareness into the here and now.
This report is not a diagnosis. We hope this information can guide you toward improving your life.
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