Let's begin by getting settled in a comfortable position.
Close your eyes and bring your attention to your breath.
Take one deep breath in and release.
Allow this to be a brief moment of just checking in with yourself as you begin this practice.
Notice in any areas of the body where you may be holding on to any tension,
Any frustration,
Any feelings of discomfort,
Physical pain,
Sadness,
Any resistance.
And just take another deep breath in and breathe into that place in your body.
Breathe in and release.
In this meditation we'll be using the box breathing technique.
Box breathing is a powerful stress reliever and helps to relax your body and your mind.
It basically involves breathing in slowly,
Holding your breath,
Breathing out slowly and holding your breath again.
So we're going to be breathing in for the count of four,
Holding the breath for the count of four,
Then slowly exhaling for the count of four through the mouth and holding again for the count of four.
So let's begin.
Breathe in,
Two,
Three,
Four.
Feel the air enter your lungs.
Hold,
Four,
Three,
Two,
One.
Slowly exhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Let's repeat this process,
Breathing in for the count of four,
Holding the breath for the count of four,
Breathing out for the count of four and holding to the count of four.
Breathe in,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
In,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Now bring your attention to your face.
Are you holding any tension in your jaw,
Behind your eyes or in your forehead?
If so,
Allow those areas to soften and relax.
Allow your lips and cheeks to relax and begin to form a smile.
I invite you to think of something amusing or something that makes you happy.
It could simply be the love you have for your family or friends.
Simply focus on whatever brings up a happy memory or feeling.
If you're holding any tension in any part of your body,
Allow your smile to soften that area now.
Allow the muscles to soften and relax.
Stay as long as you need to at each area of your body until you fully relax.
When you finish relaxing one tight area,
Move on to the next tense or tight area.
Smile into the muscles and allow them to relax.
Now bring your attention to your heart and feel the smile and happiness in your heart.
You may like to visualize your heart chakra opening or pulsating and expanding with love energy.
You may like to visualize this heart energy as pink and green light.
The pink light represents unconditional love and the green light is the color of healing.
Hold this focus for a few minutes,
Focusing on the love in your heart center.
I now invite you to repeat the following affirmations to yourself to help you feel happier throughout your day.
I am happy and relaxed despite my external circumstances.
I find it easy to be happy and smile often.
I am responsible for my own happiness.
Happiness comes easily to me.
When I smile,
The whole world smiles with me.
Now bring your attention back to your face.
Are you feeling happier and lighter?
When you leave this meditation,
You should find it easier to smile and be happier throughout your day.
As we begin to bring this practice to a close,
Take this moment to acknowledge yourself for creating this space,
For creating this time for yourself.
Very gently bring your awareness to your body and allow your attention to rest in the body as a whole.
Sensing into the body as it is,
Being just as you are.
Remembering that when we meditate,
We transcend the energy of this world and step into a place of love and happiness.
Give your fingers and toes a wiggle.
And when you feel ready,
Open your eyes,
Coming back to the room.
Namaste.
