This meditation practice is best done lying down,
But you can also do this seated wherever you find yourself.
Gently close your eyes and notice if there are any adjustments or distractions that you could eliminate before you start your practice.
What can you now do to bring you fully in to the present moment,
Making yourself more comfortable?
What are you letting go of as you arrive here?
There is a mindset shift as you begin your practice,
Letting go of the external distractions of the world.
You have chosen to be here,
In this moment.
How do you want to use this time?
Feel into your response.
I'll give you a few moments to set your intention now.
Now welcome the space around you.
All five senses opening to the space around you.
Feel the touch of air on your skin.
Notice any smells or fragrances in the air.
And now sound.
Notice the sounds close by.
And the sounds further away.
And any colours or images behind your closed eyelids.
And now the tongue.
Notice any tastes.
And notice the space all around you.
The space in front of you.
Behind you.
Invite stillness into the body.
The body quiet.
Still.
Tranquil.
And allow everything that you hear,
Think,
See or feel be just as it is.
And notice what's present here.
This simple feeling of being open.
Body open.
Mind open.
Heart.
And feel into the spaciousness of the body.
Stay light.
Relaxed.
Spacious.
Relax the head.
Face.
Eyes.
Soften the shoulders.
Fingers.
And notice any sensations in the hands.
And the spaces in between the fingers.
Soften the chest.
Abdomen.
Hips.
Feel into the thigh.
Ankles.
Feet.
Sense the space around the toes.
And feel into the space in between the toes.
Body relaxed.
Mind relaxed.
And begin to notice your breath.
The gentle rise and fall of your breath.
During inhalation and exhalation.
Like the ebb and flow of the waves.
The breath rises.
The breath falls.
And notice the two streams of air enter both nostrils.
And where they meet at the midpoint.
Focus your attention here.
Attention just behind the eyebrow center.
Continue to inhale into that space.
And now welcome a smile onto your face.
Shape your mouth.
Lips.
Cheeks.
Into a smile.
It might feel fake.
That's okay.
Just continue to keep a smile present on your face for the next few minutes.
You can even bring a visual image to the screen of your mind.
Maybe a favorite scene at the beach.
A place in nature.
Imagine being with your favorite people.
And notice all the sensations that are present now in the body.
Maybe a feeling of lightness.
Openness.
Even waves of bliss pour into the body.
Feel the sensations that are present across every cell of your body.
And notice how you might see colors or images behind your closed eyelids.
Or even feel a pulsing sensation just behind your eyebrow center.
And notice any other thoughts,
Images,
Memories that arise as you have the smile on your face.
And gently release the smile on your face.
And tap into the feelings and sensations that are in the body now.
Notice how your feelings and emotions may have changed since the start of the practice.
And begin to visualize the rest of your day.
All your interactions and activities.
Meeting each one with this sense of joy.
Feeling the body light.
Spacious.
Radiating this happiness and joy.
Sending each person a dose of positivity.
And how being anchored in your own joy and happiness.
You can create a virtuous circle with all the people in your life.
How positivity can be infectious.
And set the intention to notice what's happening outside of your meditation practice.
In times where you can choose to be a beacon of light.
How a simple shift in your body language can create a positive impact.
Not only for yourself,
But all of those you interact with.
And begin to take several deeper breaths.
Bringing some gentle movement into the fingers and toes.
Slowly begin to reorientate yourself to the room.
Blinking your eyes open and closed.
Coming back to your wide awake and alert state.
