Finding happiness within,
A guided meditation for emotional well-being with Angelica Janic.
Find a comfortable,
Seated position in an environment where you can be left alone,
Undisturbed,
For 15 to 20 minutes.
When you have gathered all of your pillows and props,
And brought yourself into a position that you could try to maintain,
Gently close your eyes.
Take a deep breath in through your nose and exhale through your mouth,
Releasing any tension or stress you may be holding onto.
As you continue to breathe deeply and rhythmically,
Focus your attention on the present moment.
Let go of any thoughts about the past or worries about the future.
Do your best to just be here,
Right now,
In this moment.
With eyes closed,
Just notice what's happening in your environment,
From smells,
To touch,
To that which you hear outside of this guided meditation.
Acknowledging these other sounds,
Smells,
And the subtle sensation of clothing on your skin,
Or the way the floor feels,
Warm or cold,
On your legs and toes.
Just be here now,
In this moment,
Breathing in through the nose,
Lifting the shoulders up to the earlobes,
And as you relax the shoulders,
Exhale out of the mouth.
Scan the body from the crown of the head to the tips of the toes,
And do your best to soften,
Find a state of calm in all areas of your body.
You can adjust through this meditation at any point in time.
Now bring to mind something that makes you happy.
It could be a person,
A place,
A memory,
Or anything else that brings you joy.
Allow yourself to fully experience the feelings of happiness and contentment that this thought brings to you.
Noticing the sensations in your body and the thoughts in your mind as you continue to visualize this person,
Place,
Or memory.
Is the sensations in your face,
Your arms,
Chest,
Or back,
Or is it further down the body,
Around the belly,
Glutes,
Or legs?
Pay attention to it.
As you continue to focus on this feeling of happiness,
Bring to mind someone else in your life who you wish to share this feeling with.
Imagine them experiencing the same happiness and joy that you are feeling right now.
Send them a mental message,
An energy exchange of love and well-being,
Wishing them only the greatest amount of happiness and peace.
Now be detailed in this visualization to hold onto it for a little longer.
Breathing deeply in your belly,
Softening your lower back.
As you settle in this seated position,
Your breath will become more comfortable and full.
Allow the lower ribs to start to expand on your next breath.
Feel the opening around the front of your chest and the softness in the back of your body.
Between the shoulder blades are softening and relaxing now.
Feeling as though your chest,
The area of the collarbone,
Is smiling.
Now expand your circle of compassion and deep happiness.
Sending this feeling out to all beings in the world.
Truly see them experiencing that feeling of joy and peace.
And contentment that you are when holding this experience.
A genuine smile.
Imagine a ripple effect spreading out from you,
Bringing happiness and positivity to all those around you.
There is no need to change anything at all.
Rather,
Be happiness.
Feeling that vibrational enhancement.
The frequency upgrade as your spine becomes longer.
Your shoulders soften down.
And you let go of any clenching in the jaw or any tightness in the face.
As you continue to breathe deep and rhythmically,
Allow yourself to fully embrace this feeling of happiness.
And know that this feeling is always available to you no matter what is happening in your life.
You have the power to choose happiness the moment you wake up and each and every moment thereafter in your day.
Feeling happiness.
Come back to your body and notice where it lies.
Does it feel light?
Warm?
Or is there a little bit of pressure?
Or a sense of openness?
Just pay attention.
Try not to label or judge of why or how it's in that specific area of your body.
Instead,
Notice it.
Coming back to that individual.
Individual moment in time and memory.
And start to allow your mind to wander a little bit.
Think of other moments in time.
Whatever comes up first.
As if you're watching a short trailer or preview.
Give yourself a few breaths to go through these multiple moments in time.
Across your lifespan this far.
And play out these moments.
In your mind's eye of where you felt the most happiest and filled with joy.
Taking a few more deep,
Slow,
And rhythmic breaths.
In today's practice,
Whoever or whatever has come up through your memory bank,
Take a moment.
Where mentally you bow down to that moment in time or that individual.
Feeling immense gratitude washing over you.
Feeling immense respect and love.
Bringing yourself back to the breath.
Allowing yourself to fully embrace this feeling of happiness and love.
Know that this feeling is always available,
No matter what is happening in your life.
You have the power to choose.
As we slowly bring this meditation to a close,
Take a deep breath in through your nose.
And exhale out of your mouth,
Releasing any remaining tension or stress.
Doing one more body scan.
From the crown of the head to the tips of the toes.
Feeling that wave of happiness washing all over you.
Creating a sense of lightness.
Expansion.
Scanning once more from the tips of the toes up to the crown of the head.
Taking your time,
There's no rush.
Only when you're ready.
Slowly open your eyes,
Returning to your day with a renewed sense of happiness and well-being.
May you be happy.
May you be well.
May you be at peace.
Inhale the shoulders up to the earlobes.
And exhale out of the mouth.
