Finding Joy In A 30-Min Mindful Meditation

This meditation begins with some thoughtful breathing and then we immerse ourselves in a beautiful and joyful moment of love and connection. Tapping into this feeling and experiencing it, helps to redirect our hearts and minds towards joy, allowing us to carry that which is light and peaceful into our day.

Transcript

Hello and welcome.

My name is Tanya.

Before we get started and before you close your eyes,

Please make sure that notifications are turned off on your phone.

And making yourself comfortable and so that your back feels supported,

With your legs relaxing and your shoulders falling easily.

I encourage you to be seated in an upright position,

But feel free to choose what works best for you.

So you only need to make small and minor adjustments throughout the meditation.

As you are making your final preparations,

I'd like to acknowledge that I'm coming to you from Darug and Gundungurra country,

Which is known as Noorah.

I'm grateful for the First Nation people that came before us and those around us for listening to and caring for Noorah and I'm inspired to follow in their footsteps.

I will be guiding you through some thoughtful breathing before we embark on a journey of discovery and love.

The music later in the meditation is from composer Peder Bihelend and the track is called Stardust.

Closing your eyes and welcoming some full and deep breaths into your body.

Using your breath to expand into your body,

Connecting the outside world to your inner world.

Noticing it coming in through your nose,

Travelling through your lungs and further down to your diaphragm,

Which is just below your ribcage.

Be thankful for this kindness you have given yourself,

Taking time for your mind and body to rest and find stillness.

Using this moment to let go,

Letting go of what has been and letting go of what might come.

Just bringing awareness to this moment through experiencing your breath.

If you wish,

You can lightly place one or both hands on your belly,

Just noticing if your breath finds its way down here.

Allowing your breath to take up space in your body.

The cycle of your breath both releasing tension and bringing wellness.

Each meditation is likely to be different and there is no right or wrong,

So whatever happens is okay.

Let this be a safe place without inner judgement or comparison to one you have done before,

Simply knowing it will be of benefit to your mind and body.

Feeling the air move past your nostrils on your inhale and exhale.

Feeling the rise and fall beneath your hands.

And if you wish,

Adding a slight pause between your in-breath and out-breath.

And you can ever so slightly lengthen your breath as it exits.

Do so pleasantly and without any discomfort.

Just continuing for another minute with these full and deep breaths.

Thoughts will come again and that's okay.

It's part of the cycle of the mind roaming before returning and resting.

Let it not concern you.

It's natural and expected.

Just appreciating how easily your breath comes into your body.

Feeling you are feeling your own aliveness as your body is softening and sinking into a relaxing state.

Now letting your breath fall into whatever rhythm it wants to,

With no thoughts about how to do it.

And keeping your eyes closed,

Adjusting your position if you need and inviting your mind and body to continue to be at ease.

Now taking a few minutes,

The next few minutes,

To recall a time when you felt absolute joy or completely connected to a moment or to someone where the happiness was around you and within you.

Maybe seeing the sunrise or swimming in the ocean.

Maybe a shared moment with a special friend or beloved pet where you didn't notice time and your cares were laid aside.

Whatever occasion you choose,

It is the right one for right now.

Starting to reminisce and immersing yourself once again.

Thinking of all the details of that wonderful time.

Seeing the landscape and sights appearing in your mind as you remember them.

Was it a blur of colours with no beginning or ending?

Or perhaps some crisp and detailed images are popping into your mind.

As you inhale on your next breath,

Perhaps there is a taste or a scent that is coming back to you.

Something distinctive or familiar to the location.

What can you recall hearing close by?

Or perhaps there is a far off sound in the distance.

Were there noises coming and going or were the sounds a consistent backdrop?

Where were your fingers and toes?

What was touching your skin?

Did something brush against you or tickle you or embrace you?

In reliving this moment,

What emotions are brooming in your heart?

Can you name them?

Or is there just one bursting through?

Staying now for a minute in the brilliance and delight of the sights and the sounds,

The smell and the taste and the touch.

Let it wash over again and again.

Embracing that moment,

That moment that felt endearing and without boundaries.

Letting that feeling soak into your whole body,

Cascading into every cell.

Imagining now a long rainbow ribbon curling itself slowly around your body as these feelings transform into energy waves that the ribbon rides.

The joyful ambience radiating from you,

Bathing in the rainbow ribbon.

Catching the end of the ribbon in your hand and twirling it around outward into your neighbourhood,

Winding it in all directions.

The ribbon like a sail in the breeze,

Circling over the tops of homes and trees and spreading that which started in your heart.

Breathing in joy and breathing out joy.

Feeling lighter and finding yourself floating high above,

Your ribbon extending further with each breath,

Allowing you to send it leaping and bounding in all directions,

Aligning itself around whole towns and cities.

The ribbon effortlessly growing in larger and larger circles,

Reaching out to the coastline of the east,

To the rainforests of the far north,

The deserts in the west and the mountains in the south,

Enveloping and touching everyone.

The ribbon expanding its journey,

Easily now travelling around the world,

An extension of your heartfelt energy,

Circling and pulsing through the ribbon.

Your heart singing and your soul smiling,

For you have given it wings.

And now a final gesture of grace and tenderness,

Releasing the ribbon and all the colours softly falling like stardust.

Landing in the wings of an albatross crossing the ocean,

Landing on the tip of the nose of an echidna smelling the air,

Landing on a newly born baby that can barely open its eyes and finding a home in the wrinkles of our elders.

Giving thanks for this feeling,

Giving thanks for the joy in you,

For the joy it is spreading and for your beautiful connection to all beings.

In this place of joy and peace,

Inviting you now to rest your awareness on this music.

Know that your thoughts will set you adrift and that's ok,

It's normal and expected.

The music can be your anchor,

A gentle tug and reminder to rest your awareness on the music once again.

Allow safe passage of all that comes to your mind without any inner judgement,

Simply observing and accepting whatever unfolds.

And whenever you happen to realise,

You can rest your awareness on the music in an easy and lazy and effortless way.

Whenever you happen to realise that you have drifted away,

Just as effortlessly drifting back to the music.

Just as effortlessly drifting back to the music.

Thoughts will come again and again,

But let it not concern you,

There is no judgement here,

No resistance to how it is unfolding.

You can rest your awareness on the music at any time.

Observe and accept any thoughts,

Whenever you happen to realise,

Simply and slowly and lazily return to the music.

The musicmeye on the minds of many will impact everyone.

♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ Inviting you now to let go of the anchor,

To let go of the music,

To simply rest for the last few minutes,

Basking in the effects of the meditation.

There is nothing to do here but rest,

And I'll let you know when it's time.

♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ Keeping your eyes closed right to the very end,

But starting to awaken all the cells in your body and mind,

And you can do so with a deeper breath,

And when you're ready,

Welcoming small movements to your toes and fingers.

♪♪ Feeling your inhale and exhale bringing you into the present,

Extending your limbs in gentle movements in a way that is comfortable to you.

If it hasn't already,

Let a smile come to your lips and to your heart.

Touching your skin with your fingers and inviting all your muscles and all of your body now to stretch,

To move,

And to connect with where you are.

Just feeling your inhale and exhale bringing you into the present,

Extending yourself in a way that is comfortable to you.

Enjoying the breaths that are coming into your body,

Enjoying this freshness and this aliveness.

As always,

Thank you for sharing your time today,

And may gratitude,

Grace,

And wonder weave its way into your day and to your week.

When you are ready,

Please open your eyes.

Reviews

Love the music and the loving kindness meditation