Welcome to this guided positive meditation to cultivate the feelings of joy and happiness.
Please find a quiet place where you won't be disturbed,
Turning off or silence any distractions and find a comfortable seated position and softly close down your eyes if that's comfortable.
If you need to move at any point during this meditation it is okay to do so,
Just be sure to move mindfully.
We will start by relaxing the mind and the body by taking three deep cleansing breaths.
So on your next inhale take a long slow deep inhale and a complete full exhale,
Taking another long slow deep inhale as your body expands and a slow full exhale allowing your body to relax,
Taking one more slow deep inhale and one more slow full exhale allowing any remaining stress and tension to drift away and return back to your natural breath,
Breathing in and out of your nose naturally,
Taking your attention to the top of your head allowing the top of your head to relax,
Continuing that relaxation down into your forehead,
Your forehead becomes heavy,
Your eyebrows become heavy,
Softening the muscles around your eyes and relaxing deep into your eyes,
Relaxing into your face as your nose and cheeks soften,
Your jaw is unclenched and your tongue is resting naturally,
Continuing that relaxation down into your throat and neck,
Your shoulders are becoming heavy,
Resting away from your ears,
Continuing that relaxation down into your upper arms,
Your lower arms,
Your hands and your fingers,
Relaxing into your chest and upper back,
Middle back and lower back softening into your stomach,
Allowing it to rest and to become heavy,
Continuing that relaxation down into your upper legs,
Your lower legs,
Your feet and your toes,
Your mind and body are completely relaxed,
Taking your attention back to your breath now as you breathe in and out of your nose naturally,
If you get distracted by any external sounds during this meditation or if you notice your mind wanders off into other things,
That is okay,
Just be kind to yourself and notice that your attention has drifted away and return your attention back to the meditation,
I want you to bring to mind any achievements you have done in your life,
It can be one achievement or it can be many,
Whatever comes to mind easily and naturally,
You don't have to strain yourself to think about it,
It can be anything from sporting achievements,
Career achievements,
Relationships,
Birth of children,
Overcoming sickness and disease,
It can be traveling to other countries,
Experiencing new things,
Whatever achievement or achievements come to mind,
Immerse yourself in that experience,
Remember what it felt like at the time,
You can bring to mind the experience now with little or as many details as you wish,
Just immerse yourself in that situation,
Now bring to mind what feelings you had in that situation,
Did you feel joy,
Happiness,
Excitement,
A sense of achievement,
Going against the odds,
Succeeding far beyond your imagination,
Were there feelings of love,
Compassion,
Kindness,
Did you have a smile on your face,
Did your heart feel full,
Did life feel beautiful and wonderful,
Allow these feelings to wash over you and whatever feelings you had in this situation,
Allow yourself to feel it again and as you are cultivating and immersing yourself in these feelings,
You can take your attention to your heart space in the center of your chest,
Just breathing in and out of your heart naturally,
You can imagine,
Feel or visualize the breath moving in and out of your heart space,
Breathing in this positivity,
Breathing in the joy,
The excitement,
The achievement,
The happiness,
The love,
Whatever feelings you have through the achievements you've experienced in life,
Keep breathing these into your heart now,
Allow them to sink into your very being,
It is quite easy to forget our achievements,
To forget at times in our life when we were happy,
When we were joyful,
When life felt beautiful,
We can often go through negative loops about the traumatic and painful things that have happened in our life and there is nothing wrong in that,
But with practices like this,
Cultivating the positive,
Happy feelings of our achievements in life,
We can start to cultivate more feelings of joy and happiness,
If you start to lose the feelings from your achievements in life,
Take yourself back there,
Immerse yourself in that situation,
Really feel what it felt like in that moment,
Allow yourself to smile and keep breathing these feelings into your heart space and keep remembering that these feelings do exist,
The life is beautiful and that you have achieved a lot,
You may forget it at times,
But from the moment you are born to this very moment now,
You have achieved a great many things in life,
So many beautiful and positive experiences,
How will you carry these experiences forward in life and these feelings,
Is there anything that you need to do or want to do,
Or anything that you want to change in your life,
To bring in more positivity,
More happiness and joy,
Just like these feelings that you have right now,
What is it that you want to do,
To cultivate more of these feelings,
More achievements,
More joy and more happiness,
It doesn't have to be anything difficult or challenging or anything extreme,
It can be just something so simple and easy,
Anything that brings you joy,
Anything that you can achieve on a daily basis,
Whether that's changing a habit,
Changing the way you think,
Maybe it's going for a short walk every day,
Being out in nature,
Meditating,
Being kind to yourself,
Singing,
Dancing,
These are all achievements,
We don't have to achieve huge worldly things to be happy,
Find the simple little things in life that you can achieve and bring in happiness,
Maybe you want to set yourself big challenges,
Maybe you want to succeed at a high level and that is okay also,
But just enjoy the journey,
Enjoy each step,
As each step you make is an achievement,
It's a step in the right direction,
Even if you never make the end goal,
That is okay,
See how many steps you've achieved on the way and how far you've come,
Every positive step you make in life is a positive achievement and allow yourself to cultivate the feelings of happiness and joy and love from each positive step you make in life,
You can take your attention to your breath now,
As you breathe in and out of your nose naturally,
You can take your attention off your breath now and sit in the stillness around you,
Allowing this positive happy energy that you have just created to wash over your mind,
Your body and your soul and allow yourself to carry this with you throughout the rest of your day,
You can begin to listen to the sounds that are around you and slowly get a sense of your surroundings,
Keeping your eyes closed,
You can begin to move your fingers and your toes,
Your hands and your feet and stretch out into the space around you,
Starting off gazing down at the floor,
You can begin to open your eyes,
Taking your time coming back around,
Thank you for meditating with me.
