Here's a meditation that you can practice on your own,
Or you can use as a powerful tool to create a deep and meaningful gathering that's backed by current research that shows a surprising truth,
That it's actually through acts of kindness that we feel deep and profound happiness.
Go ahead and close your eyes and deepen into this moment by pressing your feet into the ground beneath you.
And then exhale all the way out through your mouth,
And inhale through your nose,
Filling up your belly.
Exhale all the way out.
Inhale again through your nose,
Breathing into the root of your spine.
And then exhale all the way out.
One last one here,
Inhale.
And exhale all the way out.
Now as you continue to breathe deep and steady at a pace that feels comfortable for you,
Go ahead and call to mind the people in your life that you feel deeply supported by.
You're welcome to say their name out loud,
Or you can say their name in your mind's eye.
Who are the people in your life that you feel their deep and profound support?
These are the people that you're able to be 100% authentic in front of.
These could be people that are alive now,
Or they could be ancestors that you feel deeply connected to.
Go ahead and call attention to them,
And feel their hands start to appear on your back.
And with each further name that you say,
Feel their hand on your back as you lean in a little bit.
And feel these hands on your back,
Your deep community of support as you breathe deep and steady here.
And with feeling these hands on your back,
Go ahead now and call to attention a time in your life where you felt a deep sense of happiness.
This could be any moment in your life.
And allow this memory to come to mind almost like water rises through the earth's soil in a natural spring.
See what memory shows up today.
And once you have that memory,
For the next 30 seconds,
Go ahead and put a big old smile on your face,
And feel into that memory.
What do you notice?
What do you see right in front of you?
What do you see off to the periphery?
What do you hear?
What else do you hear?
What do you hear in the silence?
What do you feel?
Notice the sensations that arise in the body.
And feel into the sensorial experience of this moment.
And then go ahead and place your right hand over your heart as you imagine a golden ball appear beneath your hand.
And feel the heat,
Feel the warmth from this golden light.
And as you breathe your heart just a little bit bigger,
Notice how this golden light begins to move throughout your body.
And allow this golden light to fill up your entire body,
Moving to the tips of your toes,
Into the crown of your head,
Into the tips of your fingers.
Filling your entire body now with a warming golden light that begins from your heart center.
And feel this warmth radiate throughout every cell in your body.
As you lean again into that support system,
Feeling their hands on your back.
And now imagine sending some golden light to a person in your life that naturally comes to mind.
Send a bit of this golden light to them and see them receive this.
See a smile across their face.
And as you see them receive this light,
Go ahead and send a thank you to them,
A thank you to your support community.
And when you feel ready,
Go ahead and open up your eyes.
May you walk throughout this day with courage,
With compassion,
And with unbridled curiosity.
