Welcome to the happiness meditation.
My name is Charlotte and I'll be guiding you through this 20 minute sit.
The intention of today's practice is using our senses to come into the present moment.
Feel free to adopt this same intention or to set your own as we enter on in.
If you have not already,
Gently close down your eyes and begin landing in your body in this practice.
Noticing how when you breathe,
Your body moves with every breath.
Feeling the effects of your shoulders and your chest rising and falling with your breath.
Feeling the textures of your clothes on your skin.
Feeling the weight of your body in the seat beneath you.
Noting the textures underneath your fingertips.
Sitting with your sense of feeling and scanning through all the physical feelings in your body in this moment.
Naturally a thought will arise.
Take note of the thought and let it play out.
Return back to the physical body,
The way it moves with your breath,
The way it feels in your seat.
Always returning back to this sense of feeling,
This sense of touch,
Your physical sense.
Now shifting your focus to your sense of smell.
Sharpen and narrow your focus to the smells that are entering your nostrils.
Can you pick up any aromas in your space?
If not,
What does nothing smell like?
Naturally thoughts will arise.
Acknowledge your thoughts and return back to your sense of smell.
Shifting your focus now to your sense of smell.
Focus now to your sense of taste.
Swallowing a few times and registering any tastes that are in your mouth.
Noticing your judgements.
Have any thoughts arisen as you're tasting?
Land your attention in your mouth.
Let your tongue fall to the bottom of your mouth and let your jaw relax.
And any time a thought arises,
Just effortlessly returning back to your sense of taste.
And now shifting to your sense of hearing.
What sounds are most prominent?
What sounds are the closest to you?
The loudest perhaps?
And now shifting your attention to the sounds that are further away.
Can you land your focus on one particular sound?
Listening to how it changes over time?
Or perhaps there's a pattern?
Are these sounds able to travel through you without getting stuck or causing a reaction?
And can you allow these sounds to guide through you in and out through your body?
What sounds are the most prominent?
What sounds are the most prominent?
Has these chimes begin to play?
Can you notice the effects on your mental and physical state?
As you listen.
What sounds are the most prominent?
What sounds are the most prominent?
What sounds are the most prominent?
What sounds are the most prominent?
What sounds are the most prominent?
What sounds are the most prominent?
Now without opening your eyes,
Shifting your focus to your sense of sight.
Noticing any light that is peering through your eyelids.
Noticing any shapes behind your eyelids.
Noticing any shapes behind the back of your eyelids.
Noticing any shapes behind your eyelids.
Noticing any shapes behind your eyelids.
Noticing any shapes behind your eyelids.
Noticing any shapes behind your eyelids.
Noticing any shapes behind your eyelids.
Noticing any shapes behind your eyelids.
Finding which sense in this time allows you to best feel in the present moment.
This alert and focused yet relaxed state.
Noticing any shapes behind your eyelids.
Noticing any shapes behind your eyelids.
Using your senses.
Noticing any shapes behind your eyelids.
Noticing any shapes behind your eyelids.
Noticing any shapes behind your eyelids.
Noticing any shapes behind your eyelids.
Noticing any shapes behind your eyelids.
Noticing any shapes behind your eyelids.
Noticing any shapes behind your eyelids.
Feeling the textures between your thumb and each fingertip.
Shrug your shoulders.
Gently allowing your head to fall from side to side.
Taking three intentional deep breaths.
Feeling up your chest,
Your belly and softening your whole body as you exhale.
And before opening your eyes just lastly checking in to your mind.
Your mood,
Your energy.
And noticing the effects that this meditation has had on these things.
And then when you're ready gently opening your eyes.
Have a wonderful day.
