For this meditation,
You may choose to lie down or sit upright wherever you choose to be.
Just make sure that you're comfortable,
That you feel supported and undisturbed.
And then when you're ready,
Allow your eyes to close,
Take a nice deep breath in,
A gentle sigh out.
Take a moment to settle in,
To fully arrive in the present.
Become aware of your sits bones,
Your feet on the floor.
Take a few moments to simply notice your inhale and your exhale.
Either by tracking the movement of your belly or any other sensation that you are aware of.
It makes you notice your breath.
And when you feel centered,
Bring your mind to a moment in your life where you felt genuinely happy.
Maybe it was a specific moment,
Perhaps an entire day.
Simply bring to mind this time in your life where you felt truly happy.
What were the circumstances?
Where were you?
Was there anyone with you?
Who was with you?
As you vividly bring into your mind's eye this moment where you felt truly happy.
Rather than focusing on the specific reason that you felt happy,
Can you tune into how it felt in that moment or at that time?
How did you feel?
See if it's possible to relive that same feeling you had back then right now.
Where do you feel that in your body?
What does it feel like?
Is that feeling taking up a lot of space or is it small?
Does it have a specific shape,
Maybe even a color?
Just take your time to fully embody that feeling of happiness you remember having at that specific moment or on that specific day.
See what you did there based on that heart rhythm,
Notice the effects of reliving this feeling of happiness.
Perhaps your face softened,
Maybe the corners of your mouth slowly lifted upwards,
Or your belly softened,
And your breath slowed down.
Or whatever way you are experiencing this feeling of happiness right now,
Allow it to be.
And in your own time,
See if it's possible to slowly and gradually bring that feeling of happiness that is present in your body right now into your heart.
As if goodness itself knocked on the door of your heart,
Asking to come in.
Perhaps the door opens only a little bit at first.
Not sure what to expect.
Maybe your heart feels a little shy or apprehensive.
So rather than forcing the door open,
Can you be patient?
Giving your heart some time to realize that there's nothing to be afraid of.
Allow your heart to take some time to open the door a little more.
Slowly adjusting to the idea to open up to this feeling of happiness.
You may even like to tell your heart,
It's okay.
I understand you're scared.
Just know that my intentions are good.
As you slowly open the door of your heart a little more,
Visualize or perhaps even sense how that feeling of happiness is slowly flowing into your heart.
Perhaps your visualization is that of a color filling up your heart or perhaps just a physical sensation of that feeling of happiness filling up your heart.
Take a few moments here to allow the process to complete,
To fill your entire heart with this feeling of happiness,
Genuine happiness.
Notice what that feels like.
Perhaps it literally feels as if your heart has grown a little bigger,
Has become a little softer.
Or perhaps the door of your heart is still only partly open and respect that.
You can always come back to this meditation another time.
As you sit here with your heart filled with genuine happiness,
Know that this happiness is not something that is only connected with that specific moment or day in your life that you brought to mind at the beginning of your meditation.
This genuine feeling of happiness that you're now carrying in your heart is something you can call upon any time,
Simply bringing back that feeling,
Your head in your body and that you have now stored in your heart.
You can come back to it again and again.
Perhaps you'd like to simply sit in silence now for however long you like.
Please take all the time.
If you're ready to complete this session,
Slowly deepen your breath.
Take a nice deep breath in and a soft sigh out.
Slowly bring your hands together in front of your heart.
Namaste.
