The Treasure
A Guided Meditation

The Treasure is a very old story. It reminds us that one may not need to spend years seeking outside of ourselves and traveling long distances to find happiness and fulfillment when the treasure lies within, at home all the time. This meditation and the meditations that follow are designed to help us return home to ourselves. The attitude that you bring to them is as important as the meditation itself. See if you can treat them as a time for self-nurturing and support. Let them be a gift to yourself, a voyage without any expectations. It’s important not to strive for something to happen. Simply notice what arises as an explorer might, with a sense of adventure and curiosity. If you notice any judging thoughts do your best to let go of them and simply return to the present moment. Your commitment and intention to be more aware and free is important.

Carefully choose the time and place you do this meditation. Let it be a sanctuary, protected in time and space, a treasure in itself, where you can relax and still your mind. Select a time when you will be free of interruptions or any obligations except to yourself. You may read this meditation slowly to yourself or have a friend or partner say it to you. You may even make your own tape, with your own voice or the voice of a loved one, giving yourself permission to receive The Treasure now.

 

To begin, find a position that is comfortable and will support your ability to relax. If you are sitting up, sit in an erect and dignified position with your chin level to the floor and your spine upright in alignment with your pelvis slightly forward, your feet touching the floor and your legs uncrossed. You can let your arms rest wherever is comfortable to you. You may also use a recliner or do this lying down, arms alongside the body and feet about six inches apart.

When you are ready, bring your attention to the treasure of breath and breathing. Bring your awareness to the sensation of inhaling and exhaling. As you breathe in, really allow yourself to feel the entire inhalation. As you breathe out, really let yourself feel the entire exhalation. You can note whether it is fast or slow, deep or shallow. Don’t try to change it in any way; simply observe its rhythm.

Where are you feeling the breath? Is it at the nostrils, the chest, or in the belly? Can you follow the whole breath and feel it move the body? Do your best to follow it with as full attention as possible, letting go of everything but the sensations of breathing.

When your attention is steady on the in-breath you can say to yourself, “I am a treasure.” On the out-breath you can say, “May I care for and treasure my treasures.” Do this slowly and repeatedly, allowing treasures to come to you without trying to make it happen.

Notice what feelings, thoughts, or sensations arise as you repeat the phrases to yourself. Perhaps a deep gratitude and appreciation will arise as you let yourself receive the treasures already known to you and allow yourself to open to new ones. Simply notice what arises, observing without judging. If you find your mind wandering, gently but firmly bring it back to the next breath, and the phrases, the treasure of this practice, and your ability to breathe and be here now.

Saying the phrases to yourself, with each breath, freely acknowledge some treasures you already know you have. You can name positive characteristics and gifts that you’ve been given, such as the treasure of being kind-hearted, caring, funny, curious, wise, or patient. Give yourself permission to name and appreciate these characteristics. They are valuable resources and gifts. If negativity arises, breathe it out and let it go and return to the phrase, “I am a treasure. May I treasure my treasures.”

You can use this time to acknowledge the treasure of having loved ones and of loving and being loved. Let these people enter your awareness and give thanks to them for being in your life.

You can allow yourself to name your treasures, again and again, saying them to yourself, experiencing and receiving them, as you continue following the movement of your breath and repeating to yourself, “I am a treasure . . . I am blessed with treasures, treasures within and treasures without. May I use my gifts wisely, May I acknowledge my treasures, May I give as well as receive.” Use phrases that resonate with you and name as many treasures as come to mind.

If treasures are not noted, that is fine too; you can treasure the moment and your being present to it. Treasures may come to you that surprise you. Perhaps you’ll notice the sounds around you, the ordinary sounds of life coming and going and treasure being able to hear and receive them.

Notice your belly as it continues to move, rising on the in-breath and descending on the out-breath, flowing like the tides of the sea, coming and going. If you like, you can imagine the breath smoothing what it touches, washing away debris and then returning again with fresh air. Be aware of the natural rhythm of your breath as it revitalizes mind and body by cleansing and renewing breath by breath. Let yourself follow the treasure of breath which brings you home, connecting you to life itself, the mystery and the treasure.

Breathing in and out you can always return to your breath, to the present moment letting it calm and quiet you. You can let yourself be rocked by breath, like a baby by its parent. And the breath will continue flowing . . . as you wake up to who you are, your beauty and goodness. . . your treasures, here for you now.

May you treasure your treasures.
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