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Live More In The Moment With The 3 Arrivals:

Posted Dec 29 2009 10:53pm

By Carole Fogarty

Editor Rejuvenation Lounge and facilitator of Women’s Rejuvenation Retreats


Rejuvenate With Relaxation:

“Nature does not hurry, yet everything is accomplished.”  Lao Tzu

The 3 arrivals is a fabulous well-being practice that encourages your mind, body and breath to arrive - into the present moment with awareness and calm.  Its origins are Buddhist, and takes no more than 5 minutes of your time to bring you into the here and now.   Your breath, mind and body are all invited to be at the same place, at the same time.  A very healthy relaxed  place from which to live.



  Photo by  Justin Adam’s:


I have personally found the 3 arrivals  a real life saver over the past few weeks as I have spent many long hours in emergency rooms and hospitals with my youngest son.   So whilst the 3 arrivals  is essentially recommended as an ideal practice prior to meditation, you can easily benefit from this wonderful  restful / mindfulness exercise anywhere, anytime.  Before you get out of bed, before you turn the computer on, in the shower, waiting in a queue, at traffic lights,  before you eat a meal or when you are about to start a new task.  In fact, I truly believe that the more you practice the 3 arrivals the more you will want to do it.


7 weeks to finding the Buddha in you:


The 3 arrivals is sourced from a wonderful book I am currently reading called Everyday 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”.



You can find Lama Willa Miller on twitter and learn more about her book by clicking here .



Thanks so much for reading my article, Carole.

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