Beginners' Meditation For Happiness

A warm welcome to this small slice of time you have carved out for yourself amidst the commitments and responsibilities of your adult life.

Can you begin by simply acknowledging your commitment to your practice and to the gifts both big and small that today's meditation may bring you?

Deep breath in,

Long smooth exhale and maybe even a half smile across your lips.

My name is Fleur Chambers.

I'm the voice behind the Happy Habit Meditation app and today it is my pleasure to share this time with you on Insight Timer.

I'm guessing that you are familiar with the concept that happiness isn't found at an imagined point in the future when you have more financial security,

Rewarding work,

Loving relationships or time to relax.

Or when you perceive yourself to be more than you are today,

More easygoing,

More intelligent,

More interesting,

More deserving of happiness.

But even when we know this to be true at an intellectual level it is still so easy to move through our days with a series of I'll be happy when stories playing out in our minds.

Or maybe for you they are I will accept myself when or I will take time to relax when stories.

Maybe your stories are strong and familiar relating to money,

Career or relationships.

Maybe your stories are more subtle and sound something like I will take time to relax when the house is tidy,

The kids are asleep or I've sent that last work email.

Or I will enjoy myself more,

Do more nice things for myself or travel when the kids are older,

We have more money or when life feels less busy.

The problem with happiness living just around the corner is that it reduces our capacity to notice what is in front of us right now.

The beauty,

The rawness,

The fullness of our perfectly imperfect lives,

The moments of connection,

Belonging,

Peace,

Joy,

Gratitude and wonder slip right by because our focus is elsewhere.

So today's practice is an opportunity for you to sit with your unique I'll be happy when stories.

As you sit,

As you breathe,

As your awareness broadens you may find that these stories feel less powerful and that in this moment you feel ready to let them go.

It is my hope that when you do you may enjoy a moment of happiness that doesn't see you striving or relying on other people or circumstances.

So please settle in,

Closing down your eyes if you like and simply breathing.

Breathing in,

Breathing out.

Each breath a reminder that you are alive.

Each breath bringing your body and mind together into this moment.

Waking your senses a little more.

Noticing the temperature of the air as it enters and leaves your body.

Noticing the sound of the air as it moves through you.

Noticing shades and shapes move across your closed eyes.

Noticing your body as it meets the surface that supports you.

Long smooth inhale.

Long smooth exhale.

Letting go a little more into the surface below.

Letting go into this sense of being supported.

Almost as if the more you let go the more the earth rises up to meet you.

Softening into this moment.

Softening your eyes.

Your jaw.

Shoulders.

Chest.

Stomach.

Hips and pelvis too.

And now opening your awareness to your invisible barriers to happiness or well-being.

Opening your awareness to your unique I'll be happy when stories.

Asking yourself what are some of the circumstances I am banking on to make me happier.

No need to grab onto these stories.

No need to judge.

Being curious.

Allowing these stories to move in and out of your awareness.

Slow deep breath in.

Slow deep breath out.

Each breath creating space.

Within this space comes freedom.

Freedom to let these stories go even if just for a moment.

Drawing your awareness now to your exhale.

Allowing each exhale to feel long and smooth.

Each exhale a real letting go.

A physical letting go.

Perhaps across your eyes,

Shoulders,

Chest or stomach.

An emotional letting go.

With each out breath your personal barriers to greater happiness are leaving your body,

Mind and heart.

Noticing any sense of relief.

Of spaciousness.

Perhaps you feel a little lighter.

What's left?

You sitting in stillness.

Sitting in the awareness of your inner world.

In the peace and freedom of this moment.

Body relaxed.

Chest open.

Mind more quiet than usual.

Thoughts feeling further away.

Breath steady.

Heart open.

Really opening to the idea that right here,

Right now,

This is a moment of happiness.

A moment that doesn't rely on anyone or anything else.

Just you.

Your breath.

Your beating heart.

Your awareness.

Breathing deep into this moment.

Allowing it to really settle into the fabric of who you are.

Drawing your awareness now to your inhale.

Each in breath an opportunity to begin again.

To start anew.

Each in breath an invitation to approach your happiness from the inside out.

Noticing if you feel any different to when you first pressed play on this recording.

Perhaps you feel more relaxed.

Peaceful.

Optimistic.

Energized.

Perhaps something has shifted.

Or you have let something go.

This is the gift of exploring your inner world as a gateway to happiness.

Allowing a word,

Phrase,

Feeling or image to come into your awareness now.

And resting your gentle awareness on this for a few breaths.

Almost as if you are cupping it gently in your hands.

Deep breath in.

Long smooth exhale.

Allowing this experience to land deep within your awareness.

So that it may act like a compass in the coming days.

Orientating you towards greater meaning and inner happiness.

Rubbing your hands together.

Feeling your own warmth.

Placing your hands somewhere on your body that feels good for you today.

Eyes opening.

Body relaxed.

Mind steady.

Heart open.

What condense chilli oil is difficult for your inner health?