Heal-ing With Joy And Happiness

This recording first invites the listener to establish a posture suitable for meditation with some basic instructions. Then it guides the listener to recollect moments of joy and happiness, enrich them then absorb them. This meditation is based on the acronym HEAL which was developed by Rick Hanson. H-having (a positive experience), E-enriching it, A-absorbing into it then L-linking it to its opposite in order to heal the untoward opposite. Background sounds of birds singing are naturally part of the meditation experience.

Transcript

Healing with Joy and Happiness Meditation. So you're invited to settle into your posture. A posture that is at ease, Comfortable, Free from physical constriction. If you're lying down, Symmetrical. If you're seated, Ensure that your head is upright, Perhaps your chin is in slightly so that there's a kind of a stretch. Not too much, Not too little. Shoulders are relaxed. You place your tongue behind your teeth at the roof of your mouth. And if you can, You keep your mouth gently closed, Unless you need to breathe through your mouth. And if it's comfortable for you, Sometimes you can place your hands in your lap with the tips of your thumbs meeting, If this is comfortable. Knees, If you're seated, Knees slightly below your hips. So you're retaining that natural S-shape posture, S-shape of your spine. And settle into this moment. Putting aside worries and concerns. Putting aside roles and responsibilities. Coming into the moment. Coming into quietude and stillness. And from that place of stillness and quietude, You're invited to recollect a moment or moments of joy or happiness. It could be from being in a particular place or being with someone. It could be empathetic joy or empathetic happiness with witnessing someone who's delightful, Being with someone who's joyous and happy. It could be from remembering good deeds. Or it could be from remembering the joy that has arisen from concentration. If it's joy, You might feel it in your whole body. If it's happiness, It may be more subtle, Refined, An opening in your heart, A sense of okayness in your heart. A sense that it's all good. A spaciousness. An okayness. And enrich this experience. Whatever it is. Whether it's joy or happiness. Enrich it. Perhaps you can add a word to it like joy, Happiness. Or you can run a series of memories through your mind. Or you can hone in on the felt sense of this experience. The sign of this experience. And as you begin to hone in, It seems to grow, Become stronger. Perhaps feeling your being, Feeling your body. If joy bubbling, Energising, Rising upward. Like the energy of a sunrise. Feeling your body. Joy. And if it includes happiness, Let your heart shine with happiness. Like seeing a big smile in your heart. Like your heart opening. Spaciously. Present. And having enriched this experience with reminders or maybe pictures or words, You're invited to absorb into it. Let it become you and you it. You're invited to marinate in it. Immersing your whole body, Your whole being so it's filled with joy. Suffuse with happiness. Abide in this space. Let it transform all those moments of dissatisfaction and discontent. And if you have any little bubbles of dissatisfaction, Unhappiness, Doubt, Separateness, Arise. Let them arise and let them burst and dissolve completely in this spaciousness. This spaciousness of joy and happiness. Like a teaspoon of salt into a vast, Expansive, Pristine lake. Just dissolves away. And come back to that expansive, Joyous, Happy quality. And soak in it. Feeling your body, Mind and heart suffuse with joy and happiness.