Welcome to Be With Melinda.
This meditation is about embodied,
Juicy joy.
So settle your body and let yourself arrive in the simplest way.
A gentle inhale,
A softening behind your eyes,
A loosening in your jaw.
Let your breath begin to move through you like warm water rinsing the edges of your nervous system.
Inhale and feel it spread,
Exhale and feel it settle.
Now bring your awareness to the inside of your body.
Not your thoughts about your body,
But the felt sense of being alive.
Allow your breath to massage you from the inside.
On your inhale,
Feel the ribs widening.
On your exhale,
Feel them drifting back to center.
Inhale again and let the air travel down the length of your spine,
Illuminating each segment like a lantern lighting stone steps.
Exhale and imagine everything inside of you softening into warmth.
Now sense the elements within you.
The earth,
That's where your body meets the seat beneath you.
The air,
That's the breath moving in its own rhythm.
Water,
The fluidity of blood quietly circulating.
And fire,
The subtle warmth in your chest,
Your belly,
Your palms.
Let all four rise into harmony.
Now invite the body into embodied joy.
Not the idea of joy,
But the sensation of it.
Bring to mind one thing that brings you joy.
Keep it simple,
A face,
A moment,
A taste,
A memory,
A color,
A place.
Whatever arrives first is perfect.
Picture it gently and let it hover like warm light in front of you.
Now breathe it in.
With your inhale,
Imagine that joy entering through your nose,
Flowing across your face,
Sliding down your throat,
And filling the open bowl of your chest.
With your exhale,
Let it spread into your belly,
Your hips,
Your legs,
And your feet.
Let the breath massage your joy outward,
The way sunlight warms the skin.
Effortlessly,
Steady,
And generous.
Now breathe into the spaces between the breath.
Feel the subtle pulse of blood under the skin.
Sense the warm tide of circulation rising and falling.
Let your inner body expand into quiet aliveness.
This is where juicy joy lives.
Not loud,
Not performative,
But slow,
Ripened,
And embodied.
Inhale and let your joy thicken like honey warming in a bowl.
Exhale and let it glide into every tender place inside you.
With each breath,
Feel yourself becoming more plump with joy,
More saturated,
More receptive.
Let the joy gather low in your belly,
Round and glowing.
Let it rise through the ribs,
Into the throat,
Softening the mouth and warming the heart.
Inhale,
I allow joy,
And exhale,
I let myself receive it.
Stay in that warmth for a few breaths.
Let the sweetness pool.
Let it move the way water moves,
Smooth,
Inevitable,
And unhurried.
And now let the joy settle into your body,
Like an ember that keeps glowing quietly long after the flame has passed.
Bring a hand to your heart and feel the warmth you created,
The joy you summoned,
The aliveness that is yours.
Take one final breath,
Slow,
Deep,
And generous.
When you're ready,
Open your eyes and carry this glow with you wherever you go.
