Please go ahead and take a seat and get into a comfortable position.
Let's bring our attention now and our awareness to the breath at the belly.
Let's go ahead and take a nice deep breath in through our nose,
Breathing all the way down to our belly.
Inhale.
Simply noticing the sensations of the breath.
And as you breathe out,
Notice the sensations of the breath as the belly rises and falls.
Continue to breathe in and breathe out as the belly falls.
And breathe in,
The belly rising.
And breathe out,
The belly falling.
One more time,
Intentionally,
Breathe in with the belly rising,
And breathe out with the belly falling.
Let's now shift our focus to bring in joy to our life by bringing to mind someone who we really believe has our best interest in their heart.
Someone who has extended kindness and support to us.
This could be someone we know now or someone from the past.
A friend,
Family member,
Teacher,
Colleague.
Just somebody who really wants the best for you.
Choose just one person and bring them to mind as though they were seated right in front of you.
Just see them smiling at you.
Imagine them truly wishing you to be happy,
Fulfilled,
For you to have a life that is flourishing.
Imagine them beaming this towards you in their smile,
In their eyes.
They just want you to flourish in life.
And with your next breath,
Inhale,
And draw that intention of goodness.
And breathe it all out,
Sending thanks and gratitude.
As you're doing this,
Continue to breathe in the love and breathe out the gratitude.
With this practice,
We have an opportunity to generate positive emotional states right here and now.
That we might experience in the world where this person really is next to us.
As you breathe in love and breathe out gratitude,
We have an opportunity to generate positive emotional states right here and now.
And in time we want right here,
Right now.
That we can experience as if the person we're imagining were sitting right next to us.
With us.
Simply through our mind and imagination.
It's as though we can call upon this valuable resource right here,
Right now.
Breathe in a few more breaths.
Breathing in love.
Really taking in this wish of well,
Happiness,
Joy.
And this person who cherishes us.
And then breathing out gratitude.
Continue to do this for the next minute or so.
Focusing on the love as you breathe in.
And the gratitude as you breathe out.
Now letting go of the image of this person.
Notice in the body if there's any feelings of warmth or goodness.
Ways we can identify what it's like to receive this wish of happiness.
Then relax into these sensations and feelings.
Just feel them for a couple more minutes.
Relax into these sensations and feelings.
Just feel them for a couple more breaths.
Feeling this warmth and goodness and love and joy and peace.
Feel it.
With this feeling of love and support and happiness.
We can now extend this boost of joy to others.
Bring to mind someone in your life who could really use an extra boost.
A friend.
Family member.
Or colleague.
And again,
Bring them to mind vividly.
As though they were right in front of you.
And without too many stories or thoughts or ideas.
Just call upon this experience of wishing this person to be truly happy,
Fulfilled and joyful.
As you inhale,
Draw in this intention.
And as you exhale,
Wish this person happiness,
Fulfillment and to feel flourished.
Again,
Breathe in.
Draw in this intention.
Again,
Draw in this intention.
And then breathe out.
Sending out that intention to this person.
And again,
Inhale.
Draw in this intention.
And breathe out.
Sending this love and intention to this person.
Release the image of this person.
And once again,
Just notice the sensations in your own body associated with wishing someone else well.
Generating and extending joy.
Again,
Breathe in through the nose,
Filling up your lungs,
Filling up your stomach.
And breathe it all out through the mouth.
And let's do it one more time.
Nice deep breath in through the nose.
And let's breathe it all out through the mouth.
I strongly encourage you to do this for 30 days as this has been shown to increase happiness,
Love and gratitude for life.
Feeling better about everything around you.
Do this for 30 days.
Namaste.
