The 3 arrivals is sourced from a wonderful book I am currently reading calledEveryday Dharma: Seven Weeks to Finding the Buddha in You by Lama Willa Miller.I love, love, love this book. Each day Lama Willa shares simple insight or thoughtful exercises to encourage you to live your life with more awareness. You certainly do not need to be a Buddhist to benefit from this book.
Meditation on the 3 arrivals:
Time taken 5 minutes:
Step one: Arrive with your body:
Step two: Arrive with your breath:
Step three: Arrive with your mind:
1: Firstly, arrive with your body.
Give your body permission to unwind and chill out. Get into a comfortable position, then exhale (as loud as you like) with a sigh or ahh! Let it all go. Use the exhale to release physical tension and stress.
As Lama Willa Miller shares this is like a mini holiday for your mind and body.
2. Arrive with your breath.
Notice your breath. Feel the rhythm of your breath. Let your breath breathe you. Simply allow it come and go naturally. Allow your breath to arrive into this moment.
3. Arrive with your mind.
Stop getting involved in your thoughts. Stop planning and worrying. Do not think about the past or be concerned about the future. Give yourself permission to just be. If you do nothing the mind arrives.
As Lama Willa Miller says “Thoughts are like fish-bait. If you stop biting at the bait, you will not get hooked. If you leave thoughts alone they will not harm you”.