Welcome.
This is a meditation on cultivating happiness and joy.
Through our meditation practice,
We can consciously cultivate the natural well-being and joy that we were born with.
And using mindful attention,
We can directly experience the aliveness of genuine well-being in the body,
Mind,
And heart as we connect to the goodness inside and around us.
So to access this natural joy,
We don't merely know we're feeling good,
We actually feel what it's like to feel good.
So without efforting to make something happen,
We can invite well-being and joy by simply inclining our mind in the direction as we connect to what brings us delight and appreciation.
So letting ourselves mindfully relax into when it's here.
Our own well-being and joy can also be a gift to others as it awakes these qualities in those around us.
Okay,
So let's give it a try.
So go ahead and find a comfortable posture,
One that you feel both alert and relaxed,
And let yourself feel grounded and supported by the earth.
Start with a relaxing body scan.
As you move your awareness through the body,
Invite each area to soften if there's any tension.
Allow your face to soften,
Your forehead,
Your eyes,
Your jaw.
Softening down through your neck,
Your shoulders,
Your arms.
Continue down through your torso,
Softening your chest and belly.
Down through your pelvic region and hips.
Continue down your legs,
Your thighs,
Knees,
Lower legs,
Through your ankles,
Feet and toes.
Allow your whole body to relax and be at ease.
And allow a half smile to form at your face with a slight up curling of the lips.
Notice how this affects your mind.
No one's looking,
So really try this.
Not a grimace,
Just a half smile,
Just slight up curling of the lips.
And notice what happens.
And take a few deeper breaths,
Bringing the calming energy into your body with each in-breath and inviting further relaxation as you let go with each out-breath.
Now allowing the breath to find its own natural rhythm.
So let the breath breathe in without you needing to control it or make anything happen.
Simply relax and receive the breath as it moves through you.
Now bring to mind something that brings you joy.
What brings you a feeling of contentment and well-being?
Perhaps being out in nature,
The forest,
By a lake.
Maybe dancing,
Being with a loved one,
A friend or a pet.
So recall a time when you experienced this well-being.
And without trying to make anything happen,
Just relax and enjoy the memory.
Notice how it feels in your body as you recall the experience.
How does it feel in your mind?
And notice how it feels in your heart.
Let your awareness rest in this feeling of well-being.
Take a deep breath.
Now bring to mind some blessing in your life,
Someone or something you're grateful for or grateful to.
And as you think of this blessing,
Bring an image to your mind of this person,
Being or circumstance.
And give a simple,
Silent thank you right from your heart to that being or life.
And relax in the joyful feeling of gratitude as it pervades your body.
Now take a deep breath and bring to mind another blessing,
Someone or something you're grateful for or grateful to.
And once again,
Bring an image to the mind of this person,
Being or circumstance.
Give a silent thank you from your heart.
And relax and let yourself enjoy this feeling in your body.
Now take another longer breath,
Bringing to mind a third blessing.
Call up an image of this person,
Being or life situation.
Give a silent thank you and let yourself enjoy the feeling of gratitude.
And take another deep breath.
Fact that you are alive.
As you relax,
Feel life as it moves through you without you needing to make anything happening.
Be aware of this breath that's sustaining you and keeping you alive.
Be aware of the blood flowing throughout your body,
Nourishing every cell.
Your senses taking in colors,
Sounds,
Fragrances,
And tastes,
Making sense of the world.
Become aware of all the miraculous bodily processes that are keeping you alive right now.
Now become aware of consciousness itself shining through you.
Let yourself relax and receive life as it moves through this form called you.
Nothing you need to do,
Just let yourself simply enjoy the fact that you're alive.
And as we come to the end of this meditation,
You can let yourself slowly open to your surroundings,
Opening your eyes and taking in all the goodness inside and around you.
With appreciation and joy.
