Anticipatory Joy Meditation

The German word ‘Vorfreude’ is translated as ‘the feeling of anticipation of something pleasurable or desired in the future’. In this meditation, we bring to mind something that we are looking forward to, for example a yoga class or a holiday. As we imagine this future event, we bring mindfulness to any sensations which arise in the body -- any feelings from this ‘joy of anticipation’.

Transcript

Coming to sitting in a comfortable upright position.

Closing your eyes and becoming still.

And now tuning into your breathing.

Feeling the sensations of breathing.

Feeling the flow of air in and out of your nostrils.

A bit cooler as you're breathing in and a bit warmer as you're breathing out.

Breathing in and breathing out.

Not trying to change the breath in any way,

But simply noticing how your breath is right now.

This breath.

And this breath.

And this breath.

And noticing when your mind wanders away into thinking.

Then notice that this has happened.

And then gently returning your attention back to your breath.

One breath at a time.

And now letting go of the breath.

And bring to mind something in your life that you look forward to.

Maybe that's a vacation you have planned.

Or a meeting with a dear friend.

Or maybe that's a yoga class that you are looking forward to.

Whatever it is,

Bring this activity to mind.

And as you are doing so,

You may wish to imagine yourself in this future situation.

Really enjoying yourself.

Having fun.

Having a good time.

And now notice how looking forward to this future activity makes you feel inside your body right now.

Maybe there's a warm fuzzy feeling in your chest.

Maybe your mouth has taken on the gentle form of a smile.

Really letting yourself feel anticipatory joy.

And if your mind drifts away from the practice,

Noticing that your mind has drifted off.

That's what all minds do.

And then gently bring back your attention to the activity that you're looking forward to.

Imagining yourself in this future situation.

Enjoying yourself.

Having a good time.

Enjoying life.

And now letting go of this future fun event.

And coming back to feeling your breath.

How is your breath now?

Has it changed or is it still the same?

Noticing one breath at a time.

This breath.

And this breath.

And this breath.

Then gently letting go of your breath.

Slowly opening your eyes and coming back.

Reviews

What a beautiful turn to anticipate joy instead of worry!

thanks💕💕