This is a 10 minute meditation on finding a happy place inside of you.
Making yourself comfortable in a position,
Either sitting or lying down,
Whatever feels good for you.
And if you want you can place a hand on your heart or on your belly to remind yourself that what we want to cultivate is a feeling of friendliness and kindness towards ourselves.
Now arriving here in your body and taking one or two deep breaths,
Reminding yourself there is nothing to achieve or to do right,
There are no expectations to fulfil.
This is simply a time only for you and your experience.
And seeing if you can allow yourselves to only be in this moment,
Allowing all the busy parts in yourself to take a step back and to have a break.
And then coming to rest on the waves of the breath,
Letting yourself be carried by the in-breath and the out-breath.
Trusting the breath that is at your side since your birth,
That keeps you alive and that never leaves you.
So letting the breath be an anchor,
An anchor to the present moment.
And when you are ready you can remember a situation when you are feeling completely at ease,
Secure.
Or maybe there is a certain place where you notice here I am completely relaxed and at ease.
Maybe at home on the sofa,
Some place from vacation,
Anything that you can remember.
And if this is difficult to find then you can also create such a place in your imagination,
A place where you are completely happy,
Secure and at ease.
And when such a situation or such a place is present in your imagination,
Then allowing this feeling to stay.
It does not have to be great or overwhelming,
A small hint is sufficient.
Letting this feeling be inside of you like a warm palm,
A warm shower.
This feeling of being in peace,
Of being completely happy and at ease.
Allowing this feeling to spread inside of you.
How does this feel like in the body?
Letting this feeling sink in.
If thoughts come that distract you or that create some resistance,
Then trying to acknowledge these thoughts and letting them be and then coming back to this happy place.
It can be helpful to see this happy place with as much detail as possible.
To really create this safe environment for you.
And then absorbing this feeling of being there,
Bathing in it.
If you want you can let your breath take this feeling and bring it into every part of the body.
If you get distracted,
Let it go.
If you get distracted by thoughts,
By emotions or maybe sensations in the body,
Coming back to this situation or this place,
This happy place inside of you and imagining being there,
Feeling this being there with your body.
Returning again and again to this happy place.
And now leaving this happy place and coming back to the body,
Bringing your awareness to the breathing.
Knowing that you can visit this happy place at any moment,
Whenever you want and need it.
Focusing on the breathing and when the bell rings,
Opening the eyes again.
The bell rings.
