Welcome to this guided visualization for inner joy.
I'm Julian.
Today I'll guide you through this visualization technique that fills you up with nice warm light from the inside.
Just to fill your whole body with some positivity and creativity.
So if we're not just settle in and take a comfortable seat,
I best with an upright position.
And we'll start by taking a couple of deep breaths just to settle in a bit more deeper and find the right position.
Just three times fill your belly,
Your lungs,
And then exhale through the mouth.
Let go of anything that was stuck to you from the day or from the night before.
Maybe even wiggle your shoulders and your back a little bit just to find a comfortable position.
Now just focus on your feet,
Your toes,
And just notice what is there.
From there on we'll slowly go throughout the whole body just to feel where we are right now.
Just notice any energy you might feel in your feet,
The contact to the ground.
Moving towards your ankles.
Just put your attention on whatever body part you're at.
Everything else will happen automatically.
Move the focus slowly to your lower legs,
To your shins and calves.
Notice what's at your knees.
Maybe even feel the clothes on your skin or the air passing by.
Notice your upper legs,
Hamstrings and your squats.
Moving further to your hips.
Just notice where you contact with your cushion or your chair.
Move slowly towards your lower back and your abdomen.
Just anything in particular you feel.
Just gently guide your attention towards your upper back and your chest.
You might experience some tension in your upper back.
You can just let your shoulders drop backwards and down and release whatever is there that needs to be released.
You might want to continue with your fingertips.
Can you notice each of them separately?
Just follow naturally your arms towards your wrists and forearms.
You might even feel automatically moving further to your elbows and upper arms.
And just by putting your attention on each body part,
Your body knows you're taking care of it.
You support it and it supports you.
You might even feel grateful for how the body is supporting you.
Body functioning for you day in and day out.
Moving towards your neck and your throat.
Just gently notice what is there.
Continue with your jaw.
Just let it hang freely and let it find its place automatically.
Moving further through your face,
Over to your cheeks and forehead.
And finally to the top of your head.
There on the top of your head,
You see a yellow golden light appear.
This ball has a very pleasant,
Warm feeling to it.
It slowly glides down the back of your head,
Your neck and your spinal cord towards your lower back.
Once it reaches your lower back,
It stays there.
You might notice a comfortable,
Warm and pleasant sensation where the golden ball of light is resting.
You start noticing that the ball of light is slowly expanding.
Almost like a balloon that you fill with air.
It expands further and further.
Until it starts reaching the borders of your skin.
And then already you feel a nice,
Pleasant sensation.
Just to give you joy just by feeling its presence.
You might even notice already a small smile at the corners of your mouth.
And now the ball of light is expanding to fill up your whole body with the same pleasant,
Warm sensation.
It's even reaching towards your toes,
Each one of them.
And towards your face,
With this nice,
Pleasant sensation of joy being in your face.
And then this ball of light even expands further to the borders of your body.
And reaches the borders of your room,
Expands and lights up the whole room in a kind and warm way.
Almost like as if the morning sun is lighting up the room.
And you can still feel the joy of this golden energy within your body.
And now it's even expanding outside of your room.
You might imagine going through other rooms of your neighbors,
Filling up the whole street,
The whole neighborhood,
And expanding further and further.
Now imagine that it reaches as far as covering the whole earth and beyond.
And all with this pleasant sensation and this golden shine of positivity and joy expanding beyond your body and towards everybody else.
You might even notice a wider and brighter smile on your face.
Just allow yourself to indulge in this feeling.
And whatever you're going for today,
You can take this feeling with you.
You can slowly come back to the sensations of your body and your room.
Be aware of what you hear and feel.
And you can start coming back by wiggling your toes and your fingers.
Just give your body whatever it needs right now,
Whether it needs to stretch,
To stay a bit longer in this position,
Or just being aware of being in your room.
Have a wonderful day,
And namaste.
