Welcome,
Thanks for taking time to meditate with me today.
Similar to loving kindness or gratitude practice,
Focusing and reflecting on the happy or satisfying moments of life can generate positive feelings now and help us remember the positive things when we're facing difficulty.
So let's begin.
In your own time,
Begin by finding a comfortable sitting,
Kneeling or lying down position.
And then gently close your eyes.
See if you can begin to become aware of your body and your breath.
Today we're going to see if we can explore the feeling and sensation of happiness,
Joy or satisfaction.
We're going to explore a thought or a memory that brings this feeling up for us.
If your mind drifts off into other thoughts or emotions,
Do your best not to resist.
Let them come and go.
And if the pull of a certain thought or feeling is strong or repeated,
Feel free to attend to it.
It may simply be that today or right now,
You need to attend to that thought.
Now,
Try to bring a thought or memory to mind that brings happiness,
Joy or deep satisfaction.
This really can be anything.
Perhaps it's a joke you always tell with your friends or a memory from your childhood,
A certain person or a photo of someone you love,
A cheeky smile that a nephew gave you,
The first sip of coffee you had this morning,
Anything.
Give yourself the freedom to find any thought or memory that brings that feeling of happiness,
Joy or satisfaction.
Once you've identified this thought or memory,
Hold on to it and begin to explore it.
Explore it in rich detail.
Perhaps retell the story to yourself or describe to yourself what you're seeing and experiencing.
As you are reflecting,
See if you can notice how it is making you feel.
Are you able to notice any happiness or joy?
Where can you feel it?
Are there any body sensations?
Is there a secret smile appearing on your face or a glowing sensation inside your heart?
Whatever you are feeling,
Describe the feeling to yourself and allow the experience to be just as it is.
Again,
If your mind drifts off into other thoughts or emotions,
Do your best not to resist.
Let them come and go and if the pull of a certain thought or feeling is strong or repeated,
Feel free to attend to it.
As you continue to focus on these feelings of happiness or joy,
See if you can expand that feeling throughout other parts of your body.
Perhaps you can feel it expanding like a warm glow.
And continue to focus on these thoughts and feelings.
And when you're ready,
Bringing your focus back to the room.
Notice your body sitting in the chair or pressing down on the ground.
Your feet on the floor,
The weight of your hands resting on your body.
And when you're ready,
In your own time,
Opening your eyes.
