Welcome to appreciative joy meditation.
Find a comfortable way to be.
If you are sitting,
Place both feet on the floor and place your hands in your lap.
Sit up as straight as you comfortably can.
You can lie down during this meditation.
If you are laying down,
Place your arms and hands on the floor beside your body.
Keep your legs uncrossed.
Gently close your eyes.
If you aren't comfortable closing your eyes,
Gaze gently in front of you.
Focus your attention around your head and neck.
Release any tension around your eyes and soften your jaw.
Drop your shoulders and release any tension in your upper back.
Now allow your attention to focus on your breath.
Notice your chest rising and falling with each breath.
Focus on your heart as you breathe.
Allow your heart to open.
Scan your heart and mind and acknowledge any thoughts or emotions you are having.
As you unlock your heart with this practice,
You are opening yourself up to joy.
Take a moment to think about your current situation and any blessings you have in your life.
Anything that is going well for you or things that you appreciate in your life.
If this is difficult for you,
Dig deeply.
Think of at least one good thing you have in your life.
Now,
With the awareness of your various blessings,
Repeat to yourself the following phrases.
May I be joyful.
May I be successful.
May my joy grow.
If those phrases don't work for you,
Come up with phrases of your own.
While offering yourself these phrases,
You will become distracted by other thoughts.
You may have strong doubt about the practice.
If you find yourself distracted,
Return to the phrases.
Repeat these phrases to yourself like a gentle mantra.
Now,
With the awareness of your various blessings,
Repeat to yourself the following phrases.
May I be joyful.
May I be useful.
May my joy grow.
If those phrases don't work for you,
Come up with phrases of your own.
You you keep offering yourself the following phrases may I be joyful may I be successful may my joy grow you you you you you you now bring to mind someone you know and care for or who has been helpful to you reflect on the knowledge that this person like all beings shares the desire to be happy and joyful with this in mind offer them the following phrases may you be joyful may you be successful may your joy grow you you keep offering the following phrases may you be joyful may you be successful may your joy grow you you you now bring to mind someone who you don't know very well this could be someone you passed on the street today gently offer this person the following phrases may you be joyful may you be successful may your joy grow you you keep offering the following phrases may you be joyful may you be successful may your joy grow you you you may you be joyful may you be successful may your joy grow you you now bring to mind someone for whom your feelings are mixed both loving and maybe judgmental this person could be a family member or maybe a friend offer this person the following phrases may you be joyful may you be successful may your joy grow you you may you be joyful may you be successful may your joy grow you keep offering the following phrases may you be joyful may you be successful may your joy grow you you Now bring to mind someone you don't like,
Not someone you have a trauma associated with,
But someone who you might hold resentments.
This person,
Like all beings,
Has the desire for joy,
No matter how flawed they might be.
Gently offer this person the following phrases.
May you be joyful.
May you be successful.
May your joy grow.
May your joy grow.
May you be joyful.
May you be successful.
May your joy grow.
May your joy grow.
May you be joyful.
May you be successful.
May your joy grow.
May your joy grow.
Now open your heart and expand your field of joy to all the beings around you.
Expand these thoughts of joy to include all the beings in your town or city.
Send your thoughts of joy to all directions.
Radiate your heart to all beings in existence.
With a friendly intention,
Offer the following phrases.
May all beings be joyful.
May all beings be content.
May all beings be joyful.
May all beings be content.
Gently offer those phrases for the next few minutes.
Thank you.
May all beings be joyful.
May all beings be content.
May all beings be joyful.
When you are ready,
Open your eyes and return to the space you're in.
Thank you for joining me and thank yourself for taking the time you needed to be here.
Enjoy the rest of your day.
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