And I invite you to find a comfortable position,
Comfortable seated position,
Or if you prefer to lie down,
That's also fine.
And try to let your spine be neutral and tall.
Rest your hands in your lap or on your thighs in a way that promotes a release of your shoulders and an expansion of your chest.
You may like to close your eyes or keep your gaze soft and low.
Turn your attention inward.
Breathe slowly and steadily in and out through your nose.
Find a quiet,
Patient,
And easy,
Comfortable breath.
Watch the breath moving in and out through your nose.
And then invite joy into your practice by silently contemplating your why.
Joyful effort arises when we understand our purpose.
So why meditate?
Why practice mindfulness?
What benefits do you hope to receive?
By understanding intention and why you are prioritizing your practice,
The effort in practicing becomes imbued with joy and ease.
So I invite you to recall why you are here right now.
Why are you here meditating today?
Allow a deep satisfaction to arrive.
You apply effort in this moment joyfully.
Then with your why in mind,
Cultivate joyful effort by shifting your awareness to the benefits you've already received through this practice of mindfulness and meditation.
Sense inward and recall how good you feel on the days you meditate,
What it feels like to start your day mindfully or to finish your day mindfully.
Perhaps you might like to recall the pride you feel in remaining still and present until the timer goes off or the bell rings.
As you rest in this joy of the benefits of mindfulness,
Count the ways in which your life has improved with mindfulness as your refuge.
With each inhale,
Sit up a little taller,
Then sing inward.
Notice all ways in which being here right now brings you joy,
The calm,
Quiet.
Feel into the pleasant sensations in your body and the breath.
Maybe you feel warmth around your heart area and your chest.
Maybe you warm the palms of your hands.
Maybe some tingling.
Let's feel into this present moment as it unfolds for you.
Recognize that these pleasant qualities do not appear accidentally.
They are the direct result of your effort,
Your commitment to being here and showing up for yourself.
Understand that while joy is a result of your practice,
Joy arises when you joyfully practice.
Joy is only revealed through consistently applying effort.
Joy is revealed through joyful practice.
It's both the cause and the result.
Joy must have been with you all along.
Joy is not gained through practice,
But revealed.
The more you tap into joy,
The more you apply joy to your effort.
The more you experience joy as a result,
The more you notice joy arising.
You have always had the potential to be joyful.
You have always had the potential to notice,
To be mindful.
You are joy and you are awareness.
I invite you to rest in the sensation of joy.
Feel into the sense of joy.
Feel your breath in the body.
If you realize that your mind has wandered,
Simply acknowledge it.
No need to judge.
Then return back to your breath,
To the joy within.
The joy that you apply to your efforts here and the joy you reveal through those same efforts.
Stay here for a few more breaths.
Before we are going to end this practice,
I invite you to find some words of gratitude,
To thank yourself for showing up here today,
For joyfully practicing mindfulness and meditation.
Close with a little loving-kindness practice.
May we all be safe.
May we be healthy.
May we all be joyful.
May we live with ease.
Take a last few deep breaths in and out through your nose,
Deepening the breath.
Whenever you're ready,
You can slightly move,
Wiggle your fingers and toes,
And come back out of this practice.
