Hello and welcome to Cultivating Joy by Morgan Norvell.
I'm going to be leading you in a meditation that will focus on expanding the joy and happiness that you feel in your daily life.
So let's begin by allowing ourselves to get into a comfortable position,
Allowing our eyes to come to a close,
And beginning with that first inhale through our nose.
Allow the breath to leave the body exhaling slow and controlled out through your mouth,
And repeating,
Inhaling through the nose a little deeper than you did before,
And exhaling out through the mouth slow and controlled.
Continue in this pattern and way,
Meeting the needs of your body in this current moment.
As you do so,
I want you to use your exhale as a means of releasing any tension or tightness in your body.
So see yourself collecting any stiffness,
Tightness,
Tension that you're holding on that inhale,
And release it through the exhale,
Removing it from your being and body.
Continue in this way,
Allowing your body to soften as you exhale,
And giving your body space to physically relax.
Good.
Now that you're relaxed,
I'd like you to begin the visualization portion by seeing yourself seated outside in a field at dusk.
You've just watched the sun gently set on the horizon,
Placing you in a space in time where light is low.
All the animals are going to sleep and you are alone in this space.
I want you to now begin the visualization portion with me by seeing yourself seated outside in a field at dusk.
You have just watched the sunset and seen the light just slowly disappear,
Leaving you in a comfortable darkness,
A space where you feel safe and comfortable existing.
As you sit out under the night sky,
You allow yourself to exist in this moment with no expectations,
No judgment of how you embody this space,
Simply that you exist here and that it is more than enough.
From here,
I'd like you to begin to visualize your life's energy radiating out from your heart center.
Allow the image of your life's energy to be strong in your mind,
Something that is tangible that you can see and almost even feel.
As this image becomes clear,
I want you to begin to think on memories and interactions and people that bring you joy or make you feel happy.
As you focus on these experiences and people,
I want you to see how your energy reacts,
How it begins to glow brighter,
How it begins to expand in size,
Taking on movement,
Taking on a brighter glow.
As this energy expands and becomes more vibrant,
More alive,
You too are overcome with feelings of joy and happiness,
Feelings of love and compassion and acceptance.
As these feelings build and expand,
You allow it to spread your life's energy further away,
Allowing it to break off like tiny fireflies,
Filling the night sky with little specks of love and light.
You watch as these little beams of love spread out across the space,
Providing a gentle glow and warmth to your environment.
You watch as this space becomes filled with nothing more than your own personal joy and happiness.
You realize that these feelings are infinite and can never be drained,
That you will never run out of happiness so long as you are willing to look for it.
Inhale and exhale.
I want you to continue in this way,
Calling on memories of joy and happiness,
Allowing the feelings to build,
To grow,
To spread away from your body into your space and light up your environment with little moments of hope and joy,
Creating a beautiful rich environment which you get to be a part of.
When you get to a place where you can slow down,
I want you to just look across the atmosphere that you've created and admire all that it is that you have to be joyful about,
To be happy about,
To smile about,
And allow this,
This environment that you have cultivated to be enough.
Allow this space to be the home that you are looking for.
Allow this to be a sign that you are in fact surrounded by love and most importantly that you are deserving of love.
Before we leave today's meditation,
I want you to visualize these little seeds of hope spreading far away from your body,
Taking on the wind,
And visualize them touching each and every person that matters to you,
And seeing the effect,
The positive effect that you have on people as your joy radiates through their being,
Through the simple contact that they have with you.
When you're ready,
Invite your life's energy back into your chest,
Remembering that you can tap into it always,
And that it is easy for you to share your life's energy with others,
Spreading joy and happiness.
When you're ready to leave today's meditation,
I want you to bring gentle movement to your fingers and toes,
Wiggling them ever so slightly,
Bending your neck gently from side to side,
And opening your eyes when you're ready.
Very good.
