Whenever you feel ready,
Close your eyes,
Take a few deep breaths with your belly.
If you want you can put a hand on your belly and feel what it feels like as you breathe in and out.
How does it feel when you breathe out?
Can you feel any of the calmness that is coming when you breathe out,
Which is scientifically proven that it appears when you breathe like this?
How does it feel when you breathe in?
Can you feel any of the increased energy that is coming when you breathe in?
And how does it feel to be you right now?
Do you have a feeling somewhere in your chest,
In your belly,
Or somewhere else?
Does this feeling have a shape,
A form,
A color?
Does it have a surface?
Is it constant or is it shifting as you focus on it?
Now think of a happy moment in your life lately,
A moment where you were feeling joy,
Easiness,
A flow,
Or whatever that happiness means to you.
Visualize how you are in this moment,
Visualize what you see in front of you.
Visualize how you look around yourself,
What you see when you look around.
Do you have any people in this happy moment?
In that case you can visualize them as well.
Visualize one of their faces.
Do you hear any sounds in this happy place?
How does it feel to be you in this happy memory?
Do you have a feeling somewhere in your body?
Does this feeling have a shape,
A surface?
Is it constant or is it shifting as you focus on it?
How is your mouth feeling as you are in this memory?
Do you feel any of the happiness and joy in that,
In your sensations around your mouth?
Do you feel any of that happiness in your eyes?
Can you feel it in your cheeks?
Can you feel it in your forehead?
Can you feel that happiness somewhere else in your head?
Can you feel any of that happiness in your arms?
Can you feel any of it in your hands?
Can you feel it in your chest,
Belly?
Can you even feel some of the happiness in your hips,
Legs?
Does it feel like that happiness has a center somewhere in the body or is it evenly distributed?
Visualize how that happiness is beaming out of that center like a small marble ball colored in a color that you prefer and beaming out that color to the rest of the body.
Visualize how dense that color is just around that marble ball.
Visualize how these beams are spreading like waves through your body of happiness.
Follow one of those waves of happiness from that marble ball of happiness down all the way to your toes.
Follow another wave all the way to the fingers.
Follow another wave all the way to the top of your head.
Visualize how your whole body is now glowing on this color.
Visualize how you're spreading these beams around you.
Visualize how the whole room around you is lighting up in this color and reflecting back on you.
Notice if you can even feel this marble ball inside you.
Visualize how that happiness is spreading all the way to the rest of your body.
Follow another wave down to the toes and notice how it's removing any obstacles and just flowing and rinsing and clearing down to your toes.
Follow another wave to the fingers and notice how that's clearing everything on the way there.
Follow a wave to the top of your head and notice how it's clearing and spreading this light inside your head all the way to the top of your head.
Visualize this happy memory again what you see in front of you.
What qualities in you are shining extra in this memory?
Do they have a place in your body?
Do they have a color?
Visualize how that color is spreading all the way to the rest of your body.
Visualize how that color is spreading from that place in your body.
Visualize how waves of this color are going all the way down to the toes and clearing any obstacles on their way.
Visualize a wave of this color going all the way to the fingertips,
Clearing any obstacles on the way there and painting everything in this color.
And another wave all the way to the top of your head.
Feel how you're filled with this color.
Feel how you're glowing with this color.
Visualize how the world around you is struck by this color and lights up.
Visualize being in this happy memory again.
Visualize how you're glowing on these colors.
Visualize how you're glowing on these colors.
The setting around you,
Getting all those colors from you and reflecting it back to you.
How does it feel to be you in this memory?
Is there any message you would like to communicate to your current version of yourself?
Visualize how you communicate that.
Visualize how you communicate that.
Is there any sankara coming up,
A message,
A small short sentence in presence like I am happiness,
I am flowing or anything else?
Repeat that sentence three times.
Keep on repeating it in your head.
Notice how it's repeated.
Is it fast?
Is it slow?
Is it,
Does it come with a voice to it?
As you repeat this mantra,
Notice how it's flowing in relation to your breath.
Now,
Visualize a future scenario where you're feeling these feelings just back in your happy memory.
Visualize what you have in front of you.
Is there any people in this memory?
In that case,
Visualize one of their faces.
Do you hear any sounds?
Visualize this marble ball of happiness in your body.
Visualize how it's glowing and spreading its light through your body.
Visualize how your whole body starts to glow.
Visualize the setting around you,
Being struck by this light,
Reflecting it back to you.
Now,
Visualize the marble ball of your qualities.
Visualize how it's glowing and spreading this color in your whole body.
Feel how your whole body is glowing of this light,
Filled with this light and spreading it around you.
When you are in this memory,
Or future memory,
Future scenario,
Feel what it feels like to be in that.
Being in this feeling,
Being in this moment,
Being in this moment,
Being in this moment,
Being in this future scenario,
Is it anything you would like to communicate to your current version of yourself?
Visualize how you communicate that.
And take a few deep breaths with your belly.
The communal meditation is now over,
But you're welcome to sit here and continue breathing with your belly at your own pace.
