Taking a comfortable pose in which you can be both awake and relaxed,
Sitting or lying down.
And taking a few long exhalations and allowing the body to arrive in this moment,
The mind to arrive in this moment.
Maybe as you can feel the contact with the floor or the mat,
The receipt,
You can feel like you're releasing some excess tension into the floor.
And maybe as you feel the mind arrive in the body,
You can feel the mind settle in the heart space.
There's a sense of opening and spaciousness.
And then this space of opening the heart,
You could invite any thought or emotion or image of what makes you grateful.
And you can include gratitude for generations that came before you and made your life possible.
Credit to you to all the beings,
The plants,
The animals that sustain your life now.
Measure of health you've been given,
Your physical environment,
Your home,
Safety of this country,
For your family and your friends.
Maybe as you open the heart and feel a sense of gratitude,
Lots of different little and big things come to mind.
I'm noticing how the gratitude fills your heart,
Opens your heart.
And then you can bring to mind the person you love dearly and imagine them in the moment when they're really happy.
You can see their smile and hear their laughter.
Feeling the compassionate joy for their happiness.
Notice how that too warms your heart and opens the heart.
And you can say those sentences or also adapt the sentences as always to what suits you best and what suits that person.
May you be joyful.
May you be happy.
May you know the root of happiness.
May the causes of your joy and your happiness increase.
I'm really wishing that may you be happy.
May you be joyful.
May you know the root of happiness.
May the causes of your joy and your happiness increase.
And you can think of another person you love and imagine them happy.
And again,
Feeling your heart open.
The love turned into that joy,
That compassionate joy,
The face of their happiness.
May you be joyful.
May you be happy.
May you know the root of happiness.
May the causes of your joy and your happiness increase.
And you expand the circle further,
Seeing other people joyful and happy.
And you can wish them joy and happiness in your own words,
Whatever is most appropriate.
Or just feel the joy for their happiness in your heart.
Expanding the circle further if you like.
And feeling the joy in your heart meets joy and the happiness of people you care about and even people you don't know so well.
Then you can let the thoughts go and just stay for a moment,
Rest in a state of joy,
A peaceful open heart that gives rise to joy.
And I read you a poem by Hafiz again who I like so much.
The sky is a suspended blue ocean.
The stars are the fish that swim.
The planets are the white whales.
I sometimes hitch a ride on.
And the sun and all light have forever fused themselves into my heart and upon my skin.
There's only one role on this wild playground.
For every sign Hafiz has ever seen reads the same.
They all say,
Have fun my dear,
My dear have fun in the beloved's divine game,
In the beloved's wonderful game.
