Settle into a position where you feel both comfortable and alert.
This could be a seated position,
Or maybe you're lying down or propped up on a wall or a cushion.
Choose whatever shape works for you today.
Once you're settled in,
Close your eyes or soften your gaze starting to take this journey inward.
Bring your attention to your physical body.
Can you feel the weight of your body on whatever surface you're resting on?
Take a deep breath in and on this inhale,
Notice the feeling in the body.
Are you aware of any tension?
As you exhale,
See if you can release any tension that you're noticing.
On your next inhale,
Pay attention to your feet.
Are you holding them in a locked position?
Can you relax them in any way?
Shifting your awareness to your legs and hips,
Can you use an exhale to release any tension you're holding onto there?
Moving up to the stomach,
If you have any tense feelings in the stomach,
Use an exhale to let it soften.
Notice your hands.
Are they clenched?
Can you allow your fingers to relax?
On your next exhale,
Feel your shoulders melt away from your ears.
Then shift the awareness up to the jaw,
Unclenching it.
And then notice any tension you're holding in the space between the eyebrows.
Can you let that feeling release?
Take the next few inhales to become aware of any tension left in your body and use your exhales to let it go.
Today we'll practice a mindfulness exercise called Tuning into Joy.
Bring to mind a recent experience of joy or happiness.
Try to recall as many details as you can about this event.
Visualize this experience and give it space to be present in your mind and body.
As you re-experience this event,
Investigate it closely.
What is this joy?
Notice what you feel in the body.
You may notice a relaxing of the shoulders.
Deeper or smaller breaths.
Maybe even a warmth in the chest.
There's nothing you should or should not be feeling.
Just recognize your own experience of joy.
Tune into the mental state that comes with the physical sensation.
As you rest with the memory of joy,
What is happening in the mind?
Notice if it is calm,
Active,
Agitated,
Or at ease.
There isn't a right or a wrong answer.
Familiarize yourself with the experience of joy.
Releasing the memory of joy,
Bring your focus back to your breath as you slowly inhale and exhale through the nose.
Try to hold on to that joy you've cultivated through this exercise,
Leaving your mental and physical self in a positive state.
Let's go deeper by considering a question that is inspired by the archetype,
The Maiden.
Archetypes are key images,
Tendencies,
Personalities that tend to appear in every culture throughout time.
The Maiden is the beginning and the trifecta of Maiden Mother Crone,
And it represents a period of innocence,
One where we have a lot to learn.
She represents the side of us that is riveted and curious,
Drawn to shadowy forests,
Dark mysteries,
And stirring the pots.
At her best,
She is curious,
Enchanting,
And full of vitality,
But we must watch that she does not cross over into denial and fantasies.
Turn your focus inward and ask yourself,
What do I need to explore?
Sit with this question without trying to analyze or think,
And just allow any answers to come up from deep within.
What do I need to explore?
As you practice bypassing the thoughts and listening to your deeper wisdom,
You may notice that you don't always hear words.
You may have gotten images or impressions,
Random thoughts or memories.
Anything that came up could have meaning.
Take a few deep breaths to process whatever came up for you,
And consider if you want to act on anything that you've learned.
Listen to the following affirmation,
Repeat it to yourself,
And let it resonate deep within.
I welcome new experiences.
I welcome new experiences.
As we reach the end of today's practice,
Bring the palms together at heart center,
Slightly bowing your head.
Take a moment to reflect on your experience,
Were you able to connect with your inner wisdom?
Did you practice listening and being open?
Allow this experience and any insights that you have gained to stay with you as you bring your awareness back to your physical surroundings.
Take your time and when you're ready,
Open your eyes and allow your body any movement that it needs.
