Welcome to this guided meditation to cultivate happiness and to connect to your inner child.
So 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,
Resting your hands on your lap or your thighs,
Palms facing up or down.
At any time during this meditation if you need to move to get more comfortable,
That is okay,
Be sure to move mindfully.
We will begin by relaxing the mind and the body,
So we will take three deep cleansing breaths now and your next inhale,
Take a long,
Slow,
Deep inhale and a full exhale,
Completely emptying your lungs,
Taking one more long,
Slow,
Deep inhale,
Feeling your belly expand,
Your chest and shoulders rise and a full,
Complete exhale,
Your chest and shoulders lower,
Your stomach towards your spine,
Taking one more slow,
Deep inhale,
Feeling your body expand and a complete,
Full exhale,
Allowing your body to relax,
Releasing any stress and tension and return back to your natural breath,
Just breathing naturally in and out of your nose,
Taking your attention to the top of your head now,
As you soften the top of your head,
Continuing that relaxation down into your forehead,
Relaxing your eyes,
Your cheeks,
Your nose,
Unclenching your jaw,
Allowing your tongue to rest,
Softening into your neck and your throat,
Your shoulders become heavy,
Resting away from your ears,
Relaxing your arms,
All the way from your upper arms,
Down to your hands and your fingers,
Softening your chest,
Your back and your stomach,
Allowing your stomach to be heavy,
As it expands and contracts with each inhale and exhale,
Relaxing into your legs now,
All the way from your upper legs,
Down to your feet and your toes,
Taking your attention back to your breath now,
As it enters and leaves your nose,
If your attention drifts off to any sounds or off into any stories during this meditation,
That is okay,
Just become aware that your attention has drifted and kindly and gently return it back to the meditation,
Continuing to breathe in and out of your nose here,
Just become aware of what sensations you feel,
You may notice the cooler air on the inhalation and the warmer air on the exhalation,
You may notice the air on the exhale,
The air on the inhale,
The air on the exhale,
The air on the exhale,
The air on the inhale,
The air on the exhale,
The air on the exhalation,
You may notice other sensations,
Tingling,
Twitching,
Pulsating,
That is okay,
Just observe whatever sensations you notice without going into a story and without judging the sensations,
Whether you like them or not.
And down into your heart space at the center of your chest,
You can visualize the breath moving in,
You can see it as a white light or you can just feel it as it enters and leaves your heart space.
As you continue to breathe into your heart space,
I want you to connect with your inner child,
What did the child of you enjoy doing?
What did the little you enjoy doing?
What made you happy as a child?
Was it drawing,
Writing,
Painting,
Dancing,
Singing,
Walking in nature,
Playing sports,
Reading books?
As children,
We knew what made us happy,
We knew what we liked and what we didn't like and quite often for children,
The most simplest things and the most joyful,
Was it spending time with our friends and family,
Laughing and giggling,
Whatever it was that made you happy as a child,
Connect to that moment or their moments and bring to mind these activities or situations and really cultivate the feeling of this happiness and joy that you're feeling right now.
Bring to mind these activities or situations and really cultivate the feeling of this happiness and joy,
You can visualize or feel or imagine yourself as a little child smiling and laughing,
Enjoying the beauty of life that is in front of you.
Your inner child is always in you and will always be with you.
Keep breathing into your heart space,
Keep cultivating these feelings of happiness,
Joy,
Bliss and love.
Fill up your heart,
Fill up your soul,
Fill up your mind and body with this happiness.
We all want to be happy and life sometimes can get the better of us and it can take the enjoyment away and we just need to reconnect to ourselves and reconnect to our inner child and remember what makes us happy and whether that is playing music,
Being creative,
Spending time with friends and family,
Being in nature,
Reading,
Writing,
We need to connect to them aspects of us that we enjoy and bring that happiness back into our life.
So whatever it is that make you happy as an adult and whatever it is that made you happy as a child,
Drop into that space,
Connect to your heart,
Connect to the love and maybe you can reconnect to these activities that put a smile on your face and really enjoy the beauty of life that is in front of us and share your smile,
Share your love and your happiness with us.
You can take your attention off your heart space and off your breath now and just sit in the stillness around you allowing this energy that you have created to wash over you allowing your heart to sit in this stillness,
Allowing your mind to sit in this stillness and you can carry this happiness,
This joy,
This love and gratitude into your day and into your life and you can spread this to others around you you can begin to connect to your inner child and remember what makes us happy as an adult and remember what makes us happy as a child you can begin to start to listen to the sounds that are around you and get a sense of your surroundings keeping your eyes closed,
You can begin to move your hands and your feet and stretch out into the space around you,
Slowly waking your body and your nervous system and taking your time here,
You can begin to open your eyes,
Starting off gazing down at the floor taking your time coming back around thank you for meditating with me
