Hi and welcome to this meditation about cultivating joy and happiness.
Find a comfortable seated position either on a cushion or a chair with your back straight but not rigid and rest your hands gently on your knees or in your lap.
Close your eyes if you feel comfortable doing so or just soften your gaze.
Take a deep breath in through your nose,
Filling your lungs completely,
Hold for a moment and then slowly exhale through your mouth.
Repeat,
Take a deep breath in through your nose,
Filling your lungs completely and hold for a moment and then slowly exhale through your mouth.
Take a deep breath in through your nose,
Filling your lungs completely,
Hold for a moment and then slowly exhale through your mouth and repeat this for three more deep breaths allowing yourself to feel grounded and present.
Now bring your attention to the points of contact between your body and the surface supporting you.
Feel the weight of your body grounding you in the here and now.
Silently say to yourself,
I'm here to invite joy and happiness into my life.
I'm open to experiencing these feelings fully.
And let this intention settle in your heart as you continue to breathe naturally.
And now imagine a golden light of joy.
Picture a warm golden light glowing gently above your head.
And this light represents joy,
Happiness and love.
As you breathe in,
Imagine the light slowly descending,
Entering through the crown of your head and let the light fill you.
With each inhale,
Visualize the golden light expanding inside you,
Filling your head,
Neck,
Shoulders and chest.
As it spreads,
It dissolves any tension,
Worries or heaviness you may be holding.
Continue allowing this light to travel through your body,
Down your arms,
Your torso,
Your legs and into your feet.
Notice how this light feels.
Perhaps it is warm,
Soothing or gently radiant.
Imagine it nurturing every cell in your body,
Leaving behind a sense of lightness,
Contentment and ease.
And now visualize a moment or place that brings you happiness.
It could be a cherished memory,
A peaceful natural scene or a dream-like sanctuary filled with beauty and comfort.
Engage all your senses in this visualization.
Feel the textures,
Hear the sounds,
See the multiple colors and smell the scents.
As you dwell in this joyful scene,
Silently name three things you are grateful for in this moment.
Allow the gratitude to deepen your connection to joy,
Expanding the golden light within you.
Silently repeat the following affirmations.
I'm deserving of joy and happiness.
Joy flows easily and naturally into my life.
Happiness resides within me,
Always available.
Feel the resonance of these words as you sit quietly for a moment,
Absorbing their meaning.
And begin to bring your awareness back to your body.
Wiggle your fingers and toes.
Roll your shoulders gently.
And when you feel ready,
Slowly open your eyes.
Take a moment to notice how you feel lighter,
Brighter and more connected to happiness.
An optional post-meditation practice is to write down any insights or feelings from this meditation in a journal.
Carry the image of the golden light with you throughout your day.
And recall it whenever you wish to reconnect with joy.
Thank you.
Namaste.
