You might do this meditation at the end of the day.
Although it can be done at almost any other time as well.
And one that involves a lying down meditation.
So, making yourself comfortable lying down on your bed, or on the floor, or wherever you can be comfortable.
Maybe putting a pillow of some sort under your knees.
Allowing your eyes to close and your body to just melt into the floor or the bed.
And allowing your attention to gently come into the body and to the flowing of the breath.
And experiencing this sense of the body as a whole.
Simply lying here. Extended. Breathing.
And when you feel ready, picturing in your mind’s eye, the image of a lake.
Perhaps a lake that you know well and frequent, or one that you’ve seen in a photograph, or an imaginary lake for that matter.
And just seeing if you can bring that image into vivid focus in your mind’s eye.
Noticing how it’s an extended body of water.
Held in a depression in the earth’s surface.
And perhaps fed by a spring or a stream.
And if you watch and observe the lake carefully you’ll notice that it’s always changing.
And yet it’s also always itself.
It changes as the sun moves across the sky.
The light is reflected on the water in different ways.
It changes depending on the weather.
Sometimes on very calm days the surface might be like glass and reflect virtually everything with great precision that comes by.
Clouds. Birds. The trees that might surround the lake.
The sun as it makes its journey across the sky.
And for that matter, the moon and the stars at night.
So there are times when the lake is extremely reflective and contains in a certain way everything that comes by or over it.
And in different periods of time, the surface might be choppy or royal.
And sometimes quite pronounced in the waves — i which times the light might sparkle off the waves in different ways.
Like a myriad of jewels.
And of course the lake changes through the seasons — in the winter — depending on its location it might actually be frozen over. At least on the surface.
So through day and night and through the seasons, and through the years, the lake is constantly changing.
But always is its own essential nature.
Let’s see if we can’t invite the lake to become co-extensive with our own body lying here so that our own body becomes the lake itself.
And we also feel held and embraced as we lie here.
Aware of the many ways in which our own mind is like the surface of the lake.
Sometimes highly reflective, sometimes choppy.
Getting in touch with the entirety of the lake.
The full body of the water.
Not only on the surface but down below.
And as we lie here, just experiencing the fullness of our own being.
Choppy or upset or reactive or dealign with difficult things, we can drop down beneath the surface of our own mind’s waves.
And find a stillness and a calmness that’s always here.
And always available to us.
With each moment, with each breath, and certainly when we come to lie down in this way.
So lying here under the canopy of our own vast awareness.
Experiencing the moment-to-moment changes in the body, in sensations, thoughts, feelings, impulses, sounds.
And all the while lake-like, just simply laying here, watching the play of the weather of the mind and body.
And allowing the awareness to hold it all.
In our own fullness.
In our own completeness.
To begin the regular practice of meditation, of looking into ourselves.
Let’s arrange to spend this time on a regular basis in a place where we can comfortably still the body in a time when we will not be interrupted.
Allowing this to be a time in which we set aside the usual mode in which we operate — that of more or less constant doing — and switch to a mode of non-doing.
A mode of simply being — of allowing ourselves to be.
Of becoming aware of our being.
This of course will tend to slow time down and is best accomplished by making this time and coming to sit in an erect and dignified posture.
Either on a sit back chair or on a cushion on the floor.
And as we allow the body to become still — just brining our attention to the fact that we’re breathing.
And becoming aware of the movement of the breath — as it comes into your body and as it leaves your body.
Not manipulating the breathing in anyway or trying to change it — simply being aware of it and the feelings associated with breathing.
And if you feel comfortable with it — observe the breathing deep down in your belly.
The abdominal wall as it expands outwards with the in-breath.
As it falls back towards your spine on the out-breath.
And simply being totally here.
In each moment.
With each breath.
Not trying to do anything.
Not trying to get any place.
Simply being with your breathing.
Just giving full care and your full attention to each in-breath.
And to each out-breath.
As they follow one after the other.
In a never-ending cycle and flow.
Now of course you will find that from time-to-time your mind will wander off into thoughts, fantasies, anticipations of the future, worrying, thoughts of the past, memories, whatever.
But when you notice that your attention is no longer here, no longer on your breathing, and without giving yourself a hard time, just intentionally escort your focus and attention back to your breathing and pick up wherever it happens to be.
On an in-breath or on an out-breath.
And just observe.
And keeping your attention here.
As if you were riding the waves of your breathing.
Fully conscious of the duration of the in-breath and the duration of the out-breath from moment to moment.
And as the tape finishes, recognizing that you have spent this time intentionally nourishing yourself by dwelling in this state of non-doing.
This state of being — intentionally making time for yourself to be who you are.
And you might just want to congratulate yourself for taking the time and energy to do this.
And allowing yourself the occasion to do this on a regular basis.
And nourish yourself in a deep way.
And to allow the benefits of this practice to expand into the active expression of your life in every domain as it continues to unfold.