Thank you for joining in meditation today.
Take a few moments now to find a meditation posture that is comfortable for you.
You can be sitting or lying down.
And wherever you find yourself,
Make sure to keep an elongated and stretched spine.
Get comfortable,
Make any adjustments.
Begin to sit still and allow yourself to enter into the space of meditation and internal awareness.
Begin to notice your breathing.
Simply observe your breath as it enters and as it leaves.
Observe your breathing rising and falling at its own pace.
When you start to have words and thoughts and other ideas come into your mind,
Simply redirect yourself to focus on your breathing.
Gradually begin to make your inhales and exhales deeper.
And let this happen without force.
Don't strain to take deeper breath.
Let it be easy.
Let it be natural and relaxing.
As you inhale deeply and exhale deeply.
Keep your focus on your breath.
And now as you inhale,
Inhale calm.
And as you exhale,
Exhale ease.
Each inhale you become more calm.
And each exhale you feel more at ease.
Inhaling calm and exhaling ease.
Begin to notice this calm and ease spreading out throughout your whole body.
Begin calm and exhaling ease.
Breathe with your entire body,
Every inhale and exhale.
And now take your awareness to your lower spine and lower back.
Feel as if there is a warm pool of energy sitting at the bottom of your spine.
Keep breathing calm and ease.
As you start to notice this warm pool of energy at your lower spine.
Now sense this warm pool of energy at the bottom of your spine starting to rise up your vertebrae going slowly and bringing warmth and comfort into each vertebrae it passes through.
Feel it lifting and floating up your spine.
Breathing slowly to let this warm energy saturate each vertebrae as it climbs higher and higher and higher.
Inhaling calm,
Exhaling ease.
This energy continues to rise up your spine and is now passing through your neck.
This warm pool of energy at the base of your spine has now traveled fully up your spine and now pulls its warm comforting energy into your head.
Feel it through your entire skull.
Feel it warming all the features behind your face inside your head.
Now take your awareness to your mouth,
To your lips and teeth and tongue,
To your jaw and your cheeks.
Now begin to smile going slowly with calm and ease.
Don't force it.
Notice the shape your smile takes.
Notice how smiling begins to make you feel.
And notice any thoughts or stories or narratives that start to come into your head as you continue to allow yourself to smile.
Simply observe the thoughts and feelings that you have as you allow yourself to smile.
Don't judge them.
Simply witness and let them pass.
These thoughts and feelings that you witness as you smile are telling your story of how you have or have not allowed yourself happiness and joy in your life.
Calmly and with ease continue to smile.
Does your smile change at all?
Do your feelings or thoughts about your smile change as you continue to hold?
If you look closely enough you will begin to understand how all of these times the only one who has ever held back your happiness and joy has been you.
There's no need to blame yourself.
Yet right now set the intention to allow yourself to smile,
To allow yourself to feel happiness and pure joy.
And now we'll breathe life into your smile.
Take your awareness to that warm pool of energy that starts at the bottom of your spine and travels all the way up to fill your head.
Each inhale and exhale you take helps to charge this warm pool of energy.
It helps charge it to a lighter and brighter color of vibrancy and life.
You may even begin to feel tingling and warmth and buzzing as you generate this energy through your breathing.
And now smile from this place of energy within your spine and head,
This brightness,
This energetic charge,
This lightness.
Connect the physical structure of your smile and any thoughts and feelings surrounding your smile to this energy of warmth.
This energy up your spine and head is the energy of pure joy and happiness.
Notice how you might have even straightened your posture or even have felt a little lighter in the body as you continue to charge this energy line and smile from within this place.
And now you can release from breathing and charging this warm energy of the spine and head with your smile.
And now return to focusing simply on your breathing.
Breathing with the entire body and exhaling with the entire body.
Deep slow breaths,
Inhaling calm and exhaling ease.
Breathing calm and exhaling ease.
And now return to your intention of allowing yourself to smile and feel happiness and pure joy.
You can stay here and continue to breathe and meditate into your awareness on your happiness and pure joy.
Whenever you're ready,
Simply slowly and gently move your body to come out of meditation.
Thank you and Namaste.
