Welcome.
The goal of this meditation is to cultivate or reconnect to the joy in your life.
Joy is that feeling of awe and wonder that fills us with all that is good.
Begin by finding your most comfortable position.
You could be seated in easy pose,
On your yoga mat,
Lying down,
Or in your most comfortable chair.
Wherever this is,
You cannot get this wrong.
This is your practice.
Joy comes to us in ordinary moments.
When we focus on or chase the extraordinary,
We risk losing or missing joy in our life.
So arrive into your body,
Into your space,
Close or downcast your eyes,
And connect to your breath.
Take a deep inhale through your nose,
Exhale through your mouth.
Inhale deeply,
Sigh it out.
Inhale joy,
Exhale anything that does not contribute to your joy.
Return your breathing to inhales through the nose,
And exhales through the nose.
Slow your breathing down,
Soften.
Release your shoulders,
Soften your face,
Soften your jaw.
Release your tongue from the roof of your mouth and part your teeth.
Drop deeper into your space.
Release any thoughts that may arise,
And let them drift by like clouds in the sky.
You deserve joy.
You are worthy of joy.
Let every breath open you up to the possibility of more joy in your day.
Then expand,
Breathe out,
Soften.
Joy comes from within you.
Nothing cultivates joy faster and more deeply than gratitude.
What ordinary things are you grateful for today?
A warm cup of coffee,
A visit or a conversation with a friend,
The feel of the sun shining on your face,
Time with family or friends,
Your feet in the fresh cut grass,
Watching a beautiful sunset.
With every breath in,
And every breath out,
Fill yourself with gratitude for the ordinary moments,
Gratitude for the big things,
And gratitude for the small things.
Invite them all within you.
Feel your energy shift.
You are open,
You are calm,
You are grateful,
And you are happy.
Awaken to all of the things that joy brings into your life.
With each breath in,
Feel the energy of joy filling you up.
You feel joyful.
In your mind's eye,
Imagine something or someone that brings you joy.
This could be a person,
A cherished pet,
Your best friend's laugh,
A special place.
Activate all of your senses.
See this thing with as much detail as possible.
Focus on your joyful thing.
Hear what is happening in the space with clarity.
Allow yourself to see and feel all of the joy that this thing brings you.
Create a picture memory in your mind.
Soften your body into this feeling.
Imagine this feeling spreading through your entire body,
Filling you with happiness,
Contentment,
Joy.
Keep this feeling with you as long as you need.
When you are ready,
Bring your attention back to the now.
Reconnect with your breath.
Gently flutter or open your eyes if they were closed.
Reflect.
Joy comes to us in ordinary moments.
When we focus on or chase the extraordinary,
We risk losing or missing joy.
This feeling that you have just created is available to you any time that you need it.
Just close your eyes and recall your picture memory of your joyful thing.
Feel the swirl of the deep connection and pleasure and appreciation within you.
This is your joy.
Free this feeling or come back to it as you move about your day.
And remember,
The gift you give yourself of time,
Breath,
And mindfulness is a gift to everyone around you.
Thank you for joining me.
Have a joyful day.
