Welcome,
Dear one.
Today I'll guide you through a meditation designed to help steady your mind and cultivate joy.
To be clear,
This isn't about chasing after or grasping onto positive feelings.
This is more of an invitation,
A gentle opening to savor the beauty of life that's happening in and around you right now by grounding into feelings of well-being and gratitude.
There are so many benefits to awakening our joy including more clarity,
More creativity and compassion and more positive health outcomes too.
The best news,
I think,
Is the ripple effect.
This isn't just about you.
In big and small ways,
The joy you feel moving toward your potential inspires all those around you to blossom too.
So let's get started.
Settling into a noble posture,
Sitting,
Standing or lying down,
It's up to you.
Choose a position that feels comfortable yet alert and take your time to give your body whatever it needs to feel both supported and at ease.
You may let your eyes close gently or allow them to gaze downwards.
Whatever feels natural.
Remember this is your practice.
The key is to honor what you need and make adjustments that feel good to you.
We'll begin with a few deep full cleansing breaths in through your nose with long slow exhales out through your mouth inviting calming energy with the in-breath and relaxing with each out-breath.
And now allowing the breath to return to its natural rhythm letting it breathe your body without needing to control it in any way and see if you can allow your mind to take a rest as you turn your attention inward to the sensations in your body starting at the top of your head letting go of any tension you might be holding as you scan down your body really tuning into gratitude for the life force that flows through you smiling to your forehead your eyes your cheeks smiling to your ears your mouth and jaw aware of all the senses at play throughout your body that enhance your existence perhaps you're able to see and imagine colors to hear sounds as your body makes sense of the world around you with gratitude allow your face to soften relaxing your tongue softening down through your throat and neck if possible releasing your shoulders allowing any tension to dissolve as you let go of the stress you're holding and tune into this truth that you are alive you are a miracle scanning down noticing the weight of your arms grateful for whatever degree of strength they have in your hands resting are there any sensations in your palms or fingers feeling the aliveness with gratitude for all the things your hands and arms do for you bringing your attention to your torso to the rise and fall of each breath can you allow your chest and belly to soften if there's any tightness or discomfort see if you can breathe into that space with kind attention and see if you can invite it to settle honoring anything that wants to let go and now acknowledging your heart space offering a silent thank you to your heart that's been beating even before you were born and to your lungs breathing each breath moving along mosey on down to your hips and your pelvis noticing any sensations or areas of tension here breathe into them allowing them to release as you continue to scan down through your thighs your knees your calves breathing into them and inviting them to soften thanking them for all of their service as you reach your feet notice the connection to the earth below you and take a moment to feel your entire body as a whole notice how it feels to be fully present and allow your whole body to surrender into the surface beneath you feeling supported and held relaxing in to whatever degree you're able right here right now there's nothing to do nowhere to go just here aware of this life as it moves through you all on its own aware of this breath that's sustaining you and keeping you full of life rest and gratitude for all the incredible ways your body is keeping you alive right now allowing yourself to settle into this moment of stillness resting with a half smile on your face and noticing how this affects your mind and now bring your mind to something that brings you joy an image that makes you feel happy or a feeling of contentment and well-being like being with friends hugging a loved one or a pet the smile of someone you cherish perhaps you're in nature in a forest or by a lake bring this experience to mind and see if you can transport yourself there and really open to it expanding it making it bigger letting it fill you up like liquid sunshine allowing it to soak into every cell of your body as you allow your awareness to rest in this feeling of well-being how does it feel to immerse yourself in this memory notice how it feels in your body in your mind in your heart resting in stillness become aware of consciousness itself beaming through you here and now just enjoying the fact that you my dear are alive Zen master teaknya Han reminds us that the present moment is filled with joy and happiness if you are attentive you will see it there may be seeds of suffering in you but you can remember to give yourself some space to let the sunshine in cultivating space to hold the joy as well as the sorrow as we near the end of our meditation notice how you feel right now and get familiar with the quality of your presence savor it slowly now with great care and kindness become aware of your surroundings making small gentle movements as you awaken to the goodness inside and around you with gratitude and joy for this precious life thank you and namaste
