Reclaiming Joy

Often after suffering grief the concept of joy can be temporarily lost to us. When joy arises spontaneously it can take us by surprise eliciting feelings of guilt or remorse. Joy is our birthright - It's ok to be happy. This guided meditation is intended to help reignite the capacity for allowing for joy, happiness, beauty, serenity and peace, especially after loss.

Transcript

Hi my sweet friends,

I'm Connie Bowman and I created a course on insight timer called the process of sacred grieving and the short guided meditation goes with that course and it's a reminder to you,

To all of us,

That it's okay to be happy.

I think sometimes when we've gone through a trauma or a loss,

We habitually enter that place of grief and sadness and sometimes we get a little stuck there.

We forget that it's okay to be happy.

After my daughter Megan died,

I remember the first time I had a really good belly laugh and it caught me by surprise.

I was gathered with a group of friends and we just started talking about something.

I don't even really remember the extent of it but I started laughing and then I caught myself and I said this is funny.

I'm truly enjoying myself but wait,

How can I enjoy myself?

My daughter just died so I had this whole range of emotions going on and I'm sure many of you can relate to that.

But here's the thing,

Just as our meditation is a practice,

Happiness,

Joy,

Serenity,

Peace is also a practice.

And so I offer you this meditation as a way to gently encourage yourself to find the beauty and the joy and the happiness that is there waiting for us.

So get settled.

Let's practice together.

Find a comfortable seat.

I'd suggest that you sit up for this so that your spine can be lengthened,

Your heart can be somewhat open,

Draw your shoulders back and down.

If you're seated on the floor perhaps prop yourself up on a blanket or a yoga block so that your spine can lengthen.

Allow your eyes to close or gently soften.

Feel your body.

Feel the surface beneath you.

Notice how it feels to have this open heart as you draw your shoulders back and down.

Just notice that sense of perhaps vulnerability.

That is what it takes my friends to reclaim your joy.

And I ask you to just suspend any belief that you have of your own.

You are not worthy of this joy.

You are.

We all are.

Life is full of ups and downs and highs and lows and we are meant to navigate them.

But sometimes the lows can be really low.

And we need to find resources,

Tools,

People,

Spiritual tools to help us find that joy.

And we need to find resources,

Tools,

People,

Spiritual practices,

Even therapy to help us get back to our happiest,

Most balanced self.

So as you begin to settle in a little more deeply,

Just notice sounds outside your space.

See how many different sounds you can discover.

And bring your awareness into your space.

Notice what you hear around you.

So you might hear the sound of your breath.

Your belly might be gurgling.

Maybe let that bring a little smile to your lips.

You'll hear the sound of my voice guiding you.

And if my voice begins to trail off in the distance,

That's okay.

As we begin to enter into the space,

You will hear the sound of my voice.

As we begin to enter into this guided meditation.

So softening your belly,

Begin to deepen your breath.

Invite a rich,

Deep,

Beautiful breath into the belly,

The ribs,

And on up into that big,

Broad heart space,

Filling up the lungs completely.

And then just gently let it go.

We get so good at letting go.

We practice that with our loss,

Our grief.

But how good are we at filling up,

Allowing the joy and the beauty and the happiness back in?

So use these next few breaths as your first practice for allowing the joy back in.

If thoughts begin to creep in about your worthiness,

Your loved one,

Or anything that is not joyful for you,

Encourage you to come back to the breath.

Feeling the breath as it enters the nostrils,

Feeling the breath as it enters the nose.

Feeling the breath as it enters the nostrils,

Filling you,

Nourishing you,

Reaching out to every cell in your body,

Every cell there for your highest good,

Which includes joy.

Contentment,

Beauty,

Peace,

Happiness.

So take a couple more breaths at your own pace,

Continuing to fill up and continuing to let go of all that is not your greatest good,

Your happiness,

Your joy.

As you further settle in,

I invite you to recall a time when you felt true joy.

See yourself in the space where your whole being was just immersed in happiness.

Wherever you are,

What is the quality of light?

What is the quality of light as you allow yourself to relive this moment,

This precious moment of joy?

What do you notice about this particular moment?

In addition to that feeling of happiness,

Elation,

Appreciation,

Gratitude,

What else do you see?

Take in your surroundings.

What do you hear?

Who are you with?

And if you're by yourself,

Where are you?

What is it about this place that is special?

Perhaps there's food involved.

What do you taste?

Let it in,

In whatever way seems most appropriate to you.

Fill yourself again.

Immerse yourself in this feeling of happiness.

Take another nice big drink of air filling up completely.

And then slowly release as you exhale.

One more time,

Inhale.

And exhale,

Let it go.

And as we close this meditation,

I ask you to just recall the moment before this happiness,

This joy that you have recalled for yourself.

Did you do anything to deserve it?

Did you have to complete some great task in order for you to feel this joy,

This happiness?

Most likely the answer will be no.

Happiness is your birthright.

Joy is your birthright.

It's not with us every moment of the day,

But it's there to balance out these times of sadness and grief.

So allow it in,

My friends.

Notice the seemingly small moments of happiness that come up for you.

And savor them.

Take time to notice every detail about that moment,

Even if it's seems trivial to you.

Let it in,

My friends.

Thank you for practicing today.

As we close this meditation,

Just begin to bring small movements to fingers and toes.

And gently move the body.

And perhaps you'll want to write down in your journal some of your feelings and some of your memories so that you can continue this practice of accepting joy,

Peace,

Contentment,

Happiness.

My gratitude goes out to you for practicing this important skill that we'll all be reclaiming for ourselves together.

So namaste,

My friends.

Have a wonderful day.

Reviews

I found this so encouraging and nourishing. Beautifully held and led. Thank you. 🙏🏽☀️🦋

Wonderful practice. Just what I needed at the end of a dark tunnel. Thank you. 🙏🏼

Very beautiful & very calming, your voice is just perfect for such a touching and relaxing meditation, thank you 🙏

Beautiful; remembering I am Joy.

Wonderful meditation

The ideas that I don't need to earn joy and that I deserve it as my birthright are revelatory and relevant. Thank you.

I thank you for this, it is both timely (as I approach the anniversary of the loss of my beautiful 18 year old daughter) and helpful. 🙏🏻 Thank you ☺️
P.S. I am sorry for your loss (it is a burden I hate for anyone to bear). Peace.

That was beautiful. Thank you 🙏🏼 🙏🏼🙏🏼

Thank you so much for sharing this, six years after suddenly losing my mom I am beginning to allow light and joy back into my life. I love this meditation. Namaste 🙌

This is a very valuable tool for our coping skills toolbox. Thank you!

Lovely. Thank you so much.

Deep and wonderful. Thank you.

Thank you so much for this beautiful reminder that we are deserving of joy and happiness. Perhaps that knowledge will help us to share more joy with others. Blessings 🙏🏼

Thank you for joy! 🌷🌷🌷

It was very very nice and quiet and relaxing. Done well forever. 😴

Thank you so much. You are a healer

Nice! Thank you!

Great reminder and points to ponder. I'm very sorry for your loss and appreciate your suggestions on our loss. Loss causes emptiness that requires to be filled, but we often leave it as it is for a prolonged time which causes suffering. When we suffer, we can't think clearly. This practice reminds us that joy/happiness is our birthright. Thank you. Yes, it takes practice!

Wonderful thanks for helping me challenge a misconception about happiness and remind me of the true nature to just feeling good