Lake Meditation In this meditation we will be drawing upon another miracle of nature for the wisdom that it has to teach us.
Remember that in this meditation we are using the image of a lake to feel our experience more deeply and closely,
Rather than to turn away from what is apt for us in the moment.
So,
Make sure that you are comfortable and warm and will not be disturbed for the next while.
The lake meditation can be done lying down.
Of course,
We might need to pay attention here to our tendency to want to fall asleep as we lie down,
And to remind ourselves that the prone position is a useful one to explore with awareness,
And that our intention here is to be present.
If you find that you are getting sleepy,
Try keeping your eyes open.
You can also do this meditation in a seated position.
So begin by feeling your body lying here.
Notice the support of the floor or mattress beneath you.
Allow yourself to relax and to be held.
You might notice if you're holding on in any parts of your body where you don't need to be right now.
Notice if your body feels heavy or light.
Notice any sensations on the surface of your skin.
Explore any sensations of temperature.
Embracing the whole of your body with your awareness now.
Aware of the sensations on the envelope of your skin.
Aware of the energy,
The organs,
The structures deep within your body.
Let your attention be light and curious.
Awake to any shifts or changes.
And now,
When you're ready,
Inviting yourself to hold an image in your mind's eye.
In whatever way feels right for you,
Calling up the image of a lake.
It might be a lake that you've visited before and that you are familiar with.
It might be a lake that you've seen in a photo or a picture book.
It might be a lake of your own imagination.
Take time now to notice the shape of your lake.
Is your lake large or small?
Deep or shallow?
Notice the colour of the lake.
Notice the basin of the lake and how it holds this body of water.
Lakes have much to teach us about our capacity to hold and contain.
When you're ready,
In your own way,
Breathing the image of your lake into you,
As we begin to explore these qualities.
Starting to explore your capacity to hold and contain whatever you might notice without judgment.
Just like the basin of the lake can carry and hold the body of water and all its internal life,
Lake creatures,
Foliage,
So too do we have the capacity to just be and to hold all our experience as it is,
Whether pleasant,
Unpleasant,
Neutral.
No matter what the quality or intensity of our experience might be,
We can just allow our awareness to hold,
To be.
So as you sit,
No matter what experience comes up for you,
Restlessness,
Boredom,
Pain,
Tension,
Anxiety,
Peacefulness,
Holding it all in the basin of your awareness.
Even if the surface of the lake is choppy,
Still,
Smooth,
Visited by wildlife,
The depths of the lake are always the same,
Still and centred.
Take time now to explore the stillness beneath your breath,
Returning to this whenever you notice your attention has wandered away.
The thoughts in our minds can be choppy,
Busy,
Pulling us away from our centre,
And yet if we notice,
We might be able to feel that stillness once again,
Just beneath the breath.
The cycles of the day and night,
The changes of the seasons,
Mean that the lake is never the same,
Despite this,
The lake does not lose its essence or its equanimity,
And so too it is within our own beings.
We can take time to notice and explore the changes within ourselves with curiosity,
Without judgement,
And still retaining our own centredness.
Shifts in sensations,
Changes in thoughts,
Changes in emotion,
Just allowing,
Noticing.
The lake can be clear and still,
Or murky and choppy,
And despite this,
It holds its water in its basin,
Without judging how it is.
Our minds too can be clear and still.
We can also find ourselves lost in thought,
Or even swept away by a torrent of difficult thoughts and emotions.
It might be useful then to remind ourselves of our lake-like qualities,
Our capacity to just be aware,
To be with and accept what is.
For the last few minutes of this meditation,
Take some time to explore the vastness of your capacity to hold and be aware.
See if you can stay connected to that stillness beneath your own surface.
As we end off this meditation,
You might like to acknowledge yourself for taking this time in stillness.
You can remind yourself from time to time during the day of your lake qualities,
The silence,
Equanimity,
Wisdom that lies within you,
Even if the mind or those around you might be pulling you out of your centredness.
