Feel yourself in connection with the earth beneath you,
Whether you're in a chair,
On a sofa,
Or sitting on the floor,
Feel where your body meets your seat,
And feel that as an extension into the earth beneath you.
When you are ready,
Close your eyes and begin to allow your breath to lengthen,
Taking any audible breath you might need to settle into this space in your body,
Allowing yourself to really hear and release with the out-breath.
And now directing that breath into your heart space,
Allowing your chest to rise and fall with each breath in and out.
Allow your breath to breathe expansion into your heart space,
Imagining that chest space growing bigger with each breath in,
And inviting all of the energy that accompanies your awareness into your heart.
As you bring more awareness into this heart space,
Your energy will follow.
With each breath in,
Imagine more energy traveling into the heart,
Allowing your breath to become rhythmic like the ocean,
Expanding on the breath in,
And breathing out the sounds of the sea,
Allowing yourself to really play with this ocean breath in your heart space,
Really focusing on that out-breath,
Allowing it to be audible,
And allowing it to really lengthen as you release it slowly,
Keeping your awareness in this heart space,
Begin to bring in memories that create a sensation of pure joy in your heart.
They can be small,
Little moments that have made you smile recently,
Or bigger life milestones where you remember experiencing pure bliss.
And if joy is hard to access,
Instead,
Find those moments where you felt gratitude,
Whether it be small or big,
And really invite those memories into the heart space,
Allowing yourself to re-experience joy and gratitude with as much vivid reflection as you can call in,
So much so that perhaps a smile crosses your face,
And you're able to bring those higher emotions into your heart space,
Allowing that joy to radiate out beyond your heart space,
Down through your core,
To your seats,
Your legs,
Your feet,
Experiencing pure joy in this lower half of the body.
And when you feel the heart and the lower half of the body connect,
Allow those same feelings to spread down through your arms,
Your hands,
Your fingers,
Up through your throat,
Into the mind,
The brain,
And into the field around your body,
So much so that your entire physical body and your field are filled with these feelings of joy,
Of gratitude,
Not just for those moments in the past,
But also for your present and your future.
Take a moment to really visualize joy and gratitude radiating out of your heart,
Through every corner and space in your body,
And out into the field around you.
You can imagine your heart within you glowing with a pure shining light,
Radiating joy,
Radiating gratitude into your body and into your field,
Remembering that this joy,
This gratitude is always available to you in every moment of your life,
Even when your eyes are open,
That you can tap back in to the power of your heart,
The power of your memory for what it is to feel these things.
And may joy and gratitude find you,
In those unexpected moments of your day-to-day,
Catching you by surprise,
Filling your field with bliss,
With joy,
With gratitude to be alive in this human body.
May you radiate joy and gratitude today.
When you're ready,
Pull this energy back into your heart space,
Knowing it is there,
Always available to you,
Bringing your awareness back into your body,
Gently moving fingers,
Toes,
Spine,
Neck,
Shoulders,
Allowing yourself to come back in fully before you open your eyes.
May you return to your day with joy,
With gratitude,
With peace and grace.
