Welcome to the happiness meditation.
Today we'll be using a labelling mindfulness technique.
The intention of this practice is to identify our thoughts,
Label them and allow ourselves to let go returning back into the present moment into this moment of contentment,
Relaxation and clarity.
Let's begin by taking a few settling deep breaths in through the nose and out through the mouth.
Taking a few moments to adjust your seat,
To land in this meditation position,
To start to shift into this parasympathetic nervous system,
This rest and digest nervous system.
Now taking this role of the observer,
Perhaps even visualising yourself sitting in the back seat of your mind.
Watching your mental activity as it flows in and out,
At whatever pace it is in this moment.
Perhaps visualising it like a screen playing in front of you,
Trailers,
Ads.
What are the quality of your thoughts?
And how are they appearing inside your mind?
And we're going to introduce this labelling technique as a thought or a memory or a plan emerges.
Visualise yourself wrapping it up,
Giving it a label,
Perhaps past,
Future,
Planning or if it's a person's face you might label it with their name.
Whatever label comes to mind,
Label your thought,
Visualise it unhooking from your mind and allow your tension to flow down to your heart space,
Feeling the rise and fall of your chest.
Naturally,
A new thought will arise.
Again,
Label this thought with whatever label comes to mind,
Unhook from your mind,
Allow it to let go as you travel your attention back down to your heart space,
This space in the centre of your chest and anchor your attention here until a new thought emerges,
Letting go from mind and centring yourself in heart.
Every time a thought arises,
Simply label,
Unhook and detach from that thought and let go,
Flowing your attention down to your heart space,
Perhaps visualising a bright light in your heart or simply just focusing on the sensations around this space until another thought emerges.
Letting go of thought,
Dropping into presence,
Letting go,
Flowing your attention down to your heart space,
Letting go,
Flowing your attention down to your heart space,
You You You You You You Noticing the effects of this practice has had on your mood Your mind Your physical body You And to close today's meditation will return back to these three settling breaths Breathing in through your nose deep into your belly And breathing out through your mouth Letting go of any stagnant breath And your third and final cleansing breath Bringing your hands together Rubbing your fingertips together Allowing your shoulders to shrug Your head to fall from side to side And swallowing a few times to lubricate the back of your throat And when you're ready gently opening your eyes You
