Take a comfortable seat,
Either on a cushion,
A chair or simply on the ground.
Allow your body to relax,
Your spine to lengthen,
Your shoulders to gently drop.
Close your eyes or lower your gaze,
Softening your focus and place your hands on your knees or in your lap.
This is a good time to explore joy and happiness through the power of your brave and mindful awareness.
Start by bringing your awareness to the sensation of your body touching the surface beneath you.
Feel the contact of the support,
The chair,
The earth.
Notice the points of contact,
The soles of your feet,
Your seat and your hands.
Take a deep breath in through your nose,
Letting your chest expand and exhale gently through your mouth.
Repeat this two more times,
Taking a breath through the nose,
Letting the chest expand,
Exhale gently through the mouth and let yourself feel more anchored and present.
Shift your attention to your natural breath,
No need to change it,
Just note it.
Whether you feel the breath more clearly,
Is it in your nostrils,
In your chest,
In your belly?
Follow the inhale as it enters and the exhale as it leaves the body.
Imagine each breath as a gentle wave flowing in and out,
Steady and calm.
On your next inhale,
Silently say to yourself,
I'm breathing in,
I invite joy into my heart.
As you exhale,
Say,
I'm breathing out,
I smile with gratitude.
Breathing in,
I invite joy into my heart.
Breathing out,
I smile with gratitude.
Breathing in,
I invite joy into my heart.
Breathing in,
I invite joy into my heart.
And breathing out,
I smile with gratitude.
And let the words align with the rhythm of your breathing.
Imagine joy filling your lungs with every inhale,
A light,
Warm,
Golden sensation spreading through your body.
With every exhale,
Release any tension or heaviness.
Let it dissolve into the air.
And now,
As you continue breathing,
Bring to mind a moment when you felt truly happy.
It could be something recent or from long ago,
A smile shared with a loved one,
Or the warmth of sunlight on your face,
Or the laughter of a child.
And picture it clearly on your mind,
Feel the emotions associated with it.
Let this memory fill your heart,
Allowing the happiness to flow through your entire body.
If you notice a smile forming on your face,
Let it happen naturally.
And with your next inhale,
Think about something or someone you are grateful for in this present moment.
Think about something or someone you're grateful for.
It could be as simple as the breath you're taking,
Or the roof over your head,
Or the quiet time you've created for yourself.
And let this gratitude expand,
Bringing a sense of connection to the world around you.
As you exhale,
Silently say thank you.
And repeat for a few breaths.
As you exhale,
Silently say thank you.
And let go of the visualization and words now.
Simply sit with the sensations of your breath and body.
Notice the stillness around you.
If your mind wanders,
Gently guide it back to the present moment,
And feel the joy and happiness you've cultivated,
Resting in the peaceful awareness of simply being.
And when you're ready,
Bring your attention back to your surroundings.
Wiggle your fingers,
Your toes.
Take a deep grounding breath,
And open your eyes.
Take a moment to notice how you feel calm,
Light,
Connected to joy.
And carry this happiness with you into the rest of your day,
Knowing it's always accessible through mindfulness and your breath.
Thank you.
Have a nice day.
You
