This practice trains the skill of noticing,
Creating and enjoying positivity within your body.
To begin with,
Settling into your practice posture,
Releasing any effort,
Tension that is not needed.
Becoming aware of how it feels like to be.
Noticing any sounds,
Visuals,
Bodily sensations or thoughts that present themselves.
We are going to follow a simple repetitive process.
Finding or creating positivity.
Observing it within our body and enjoying.
When faded away,
Repeating that process.
To start with,
Finding positivity that is already available.
You may find pleasant body sensations,
Such as relaxation on each exhale or the comfort of resting in your posture.
Or you may detect positive emotions already available,
Such as a sense of calm,
Curiosity,
Excitement or peace that may show as lightness,
Warmth,
Tingling.
Find,
Observe,
Enjoy,
Repeat.
Good.
Now we create positivity.
To begin with,
Releasing any physical tension within the body and cherishing any pleasure,
Comfort arising from that.
With the next exhale becoming softer,
Releasing tensions.
You may also add a smile to your lips,
Inner smile,
A smile with your eyes and being curious what effect that brings.
Good.
Letting go of that.
Using imagination to create positivity.
Imagine something pleasant,
Something you associate with positive emotions,
Such as a cherished memory,
An event you are looking forward to.
Whatever causes you to feel good,
Once activated,
Letting go of the imagination and experiencing how that imagination manifests within your body.
Once faded away,
Repeating the process again.
Whether the positivity within your body feels subtle or strong,
Either are fine.
Our training is in practicing,
Finding or creating,
Observing and enjoying the result with acceptance,
Openness,
Whatever intensity it has.
Good.
Letting go of that.
Using the method of loving-kindness to create positivity.
You may wish well for yourself,
Others or world.
And you may use phrases such as,
May I be happy,
May I find peace.
Once activated,
Let go of the phrase,
Observe the positive effect within you.
It may fade away,
Then repeat.
Good.
Letting go of that.
Feel free to use any method or combination of methods available to you to create positivity.
Finding what works for you.
Find or create,
Observe within your body,
Enjoy,
Fade it away and repeat.
As we slowly transition out of this practice,
A reminder that you can find or create positivity in your daily life,
Anytime.
Thank you for spending this time practicing.
