Lake Meditation (MBSR)

This lake meditation is part of the MBSR curriculum, adopting the words of Jon Kabat Zinn. The guidance is for lying down, using the metaphor of the lake to help to connect with our vast spacious awareness that lies within; an inner stillness, depth and acceptance of an ever-changing moment to moment experiences of life.

Transcript

Welcome to this practice.

This meditation is the lake meditation.

It can be practiced in lying down or reclining position.

Finding a time and a space where you won't be disturbed for the next 20 minutes or so.

Using whatever supports you need to allow the body to rest comfortably.

Rest in stillness.

So maybe cushion under the knees,

A pillow under the neck.

Allowing the body to rest back into these supports.

Allowing the attention to move from the head down into the body.

Practicing waking up to the present moment.

We'll use the image of the lake as a metaphor to help us connect with our experience.

So beginning by paying attention to the actual sensations of contact and support as you lie here.

Noticing where the body is making contact with the ground or with these supports.

Maybe noticing how your weight is distributed on the floor or on the bed.

And actually sensing into the body.

Being with the sensations of this alive body.

Feeling the feet.

The legs.

Hips.

The lower body.

The upper body.

Arms.

Hands.

Shoulders.

The feet.

The feet.

The feet.

The feet.

The hands.

Head.

The eyes can be open or closed.

Just choosing whatever feels best for you in this moment.

Whenever you're ready,

Bringing awareness to the breath.

The actual physical sensations as we feel each breath as it moves in and moves out.

Letting the breath be just as it is.

Not trying to change it in any way.

Allowing it to be just as it is and letting it flow naturally.

Easily.

Its own rhythm.

Its own pace.

And knowing that you are breathing perfectly right.

Right now.

There is nothing for you to do.

Allowing this sense of being whole.

Being complete.

In this very moment.

Just letting the breath be the breath.

Allowing it to be just as it is.

Allowing it to be just as it is.

Allowing it to be just as it is.

As you rest here,

Allowing an image to form in your mind's eye of a lake.

A body of water.

Maybe it's large,

Maybe it's small.

This lake held in a receptive basin by the earth itself.

Noticing in the mind's eye and in your own heart that water likes to pool in low places.

It seeks its own level.

Asks to be held,

To be contained.

Letting this image gradually come into greater focus.

Even if it doesn't come as a visual image.

Tuning into and allowing the sense of this lake.

Feeling its presence.

The lake that's coming to mind might be deep or shallow.

Maybe it's got colour,

Blue or green.

Is it muddy?

Is it clear?

Without wind the surface will be flat.

Mirror like,

Reflecting back trees,

Rock,

Sky,

Clouds.

Holding everything in itself momentarily.

Wind might calm and stir up waves.

Causing reflections to distort and disappear.

And then sunlight might sparkle in the ripples and dance on the waves in a play of shimmering diamonds.

When night comes,

Now it's the moon's turn to dance on the lake.

When the surface is still,

It's reflected along with those outline of trees and shadows.

In winter maybe the lake freezes over and yet still teeming with movement with life below.

And as you rest here breathing,

Establishing this image of the lake in your mind's eye.

Allowing yourself whenever you feel ready to bring it inside yourself completely.

Inviting so that your being merges with the lake.

Becomes one with it.

All your energies in this moment are held in awareness with openness and compassion for yourself.

In the same way as the lake's waters are held by the receptive and accepting basin of the earth itself.

Breathing as the lake,

Feeling its body as your body.

Allowing mind and heart to be open and receptive moment by moment.

Reflecting whatever comes near or clear all the way to the bottom.

Experiencing moments of complete stillness when both reflection and water are completely clear.

In other moments perhaps when the surface is disturbed,

Choppy,

Stirred up,

Reflections in depth lost for the moment.

And through it all as you lie here simply observing the play of all these energies of your mind,

Your heart,

The fleeting thoughts and feelings,

Impulses and reactions that come and go as ripples and waves noting their effects.

In contact with them just as you are in contact with and feel all these different changing energies that play on the lake.

The wind,

The waves,

The light,

The shadows and the reflections,

Colours,

Smells.

Noticing the effect of your thoughts and feelings,

Do they disturb the surface and clarity of the mind's lake?

Do they muddy the waters?

Is that okay with you?

Isn't having a rippling or wavy surface a part of being a lake?

Might it be possible to identify not only with the surface of your lake but with this entire body of water so that you become the stillness below the surface as well which at most experiences only gentle undulations even when the surface is choppy and ragged.

And in the same way in your meditation practice and in your daily life can you be in touch with not only with the changing content and intensity of thoughts and feelings but also with the vast unwavering reservoir of awareness itself residing below the surface of the mind.

The lake can teach this reminding us of the lake within ourselves.

If you find this metaphor to be of value,

Maybe choosing to use it from time to time to deepen and enrich your meditation practice.

You might also invite the lake metaphor to empower you and to guide your actions in the world as you move through the unfolding of each day carrying this vast reservoir of mindfulness within your heart,

Within your whole body.

You're dwelling here in the stillness of this moment continuing the practice in your own way,

Practicing being the lake in silence now,

Affirming our ability to hold an awareness and an acceptance right here,

Right now.

All our qualities of mind and body just as the lake sits held,

Cradle,

Contained by the earth,

Reflecting sun,

Moon,

Stars,

Trees,

Clouds and sky,

Birds in light caressed by the air and the wind which bring out and highlight its sparkle,

Its vitality,

Its potential moment by moment.

So continuing to sustain the lake meditation on your own now for the time that remains before the bells that will mark the end of the practice,

Its moment by moment of being the lake with its own storms and moments of peace.

Reviews

The exact same meditation as I listened to from Jon Kabat Zinn’s CD from nearly 20 years ago. Since JKZ isn’t on here it was a pleasure to find this recording that is the same word for word. The lake metaphor is a beautiful approach to understanding the nature of awareness and has helped me a lot over the years.

Love her clear and soothing voice!

Love it! Great meditation seated and lying down, the visualisation helps me a lot!

Absolutely beautiful and I find your meditations very inspiring. Keep up the good work 💚

Incredible and empowering in every way. Thank you for the journey.

Loved this meditation! It really helped when you related the stillness of the lake under the surface to our inner calm. Thank you!❤

Feel very relaxed like a like a calm lake thank you

Lovely imagery. Peaceful, not static. Perfect voice and pace.
Thank you🙏🏼

Calming. .thank you!

Beautiful imagery and beautiful meditation. She included nice pauses between her sentences. Towards the end of her guidance she started talking faster & faster & cramming in more words which I found a little stressful, but the pauses helped to
mitigate that. I really only mention that as feedback for her because I look forward to her future meditations. I really liked the last portion of silence and the graceful ending with bells only. Thank you!

Love this meditation!

Perfect balance of quiet and talk. I thought of several wonderful lakes from years past. Nourishing and calming.
Thanks!