Find a comfortable but alert position in which to sit.
As you allow your eyes to gently close,
Pay attention to the body and see if there are any minor adjustments that will help you maintain the position for the duration of the meditation.
Rest your hands comfortably on your legs or in your lap.
We'll start with a few minutes of concentration practice just to help our mind settle and arrive in our present time experience.
Allow your breathing to be natural.
Noticing where in the body you can feel the breath most clearly.
It might be in the stomach or abdomen where you can feel the rising and falling as the body breathes.
It might be in the chest where you may notice the expansion as you inhale and the natural contraction as the body exhales.
Perhaps it's in the nose where you can feel the coolness of the air as you breathe in and the subtle warmth as you breathe out.
Breathing in,
Just bring a gentle awareness to the breath.
As you breathe out,
Notice as the breath leaves the body.
You may notice the mind wandering from time to time.
This offers us an opportunity to cultivate mindfulness and concentration.
Each time we notice the mind wandering,
We're strengthening our ability to recognize our present experience.
Each time we bring the mind back to the breath,
We strengthen our ability to concentrate.
Try treating this as an opportunity rather than a problem.
Simply notice the breath.
If your mind wanders.
.
.
Gently bring your attention back to the sensations of breathing.
In appreciative joy practice,
We're cultivating a mind and heart that shows appreciation,
Joy and gratitude for the good fortune we experience within ourselves and our environment.
We come to understand that our happiness increases when we can appreciate the happiness in others.
We may begin our appreciative joy practice by repeating the following phrases for ourselves.
May I be happy for the joy I have.
May my joy increase.
May I be grateful and content.
Repeat these phrases silently to yourself.
May I be happy for the joy I have.
May my joy increase.
May I be grateful and content.
May I be grateful and content.
May I be happy for the joy I have.
May my joy increase.
May I be grateful and content.
Now,
Bring to mind someone who has benefited you or been especially kind to you.
This may be a loved one,
A friend,
A teacher,
A mentor.
As this person comes to mind,
Tune into your natural desire to see this person happy,
Free from suffering,
And at ease with life.
This practice is intended to counteract any feelings of greed,
Ill will,
Jealousy,
Or envy,
Things we all experience as humans,
And to recognize how our joy is connected to the joy of others.
Bringing to mind the person who has benefited you or been kind to you,
Repeat silently to yourself the following phrases.
Just as I am happy for the joy I have,
I am happy for the joy you have.
May your joy increase.
May you be grateful and content.
I am happy for the joy you have.
May your joy increase.
May I be grateful and content.
Now,
Let this person go from your mind and bring to mind a neutral person.
This is someone you see maybe regularly but don't know very well.
It may be somebody who works somewhere you go a lot,
A coworker,
A person you've seen at meetings,
Or perhaps a neighbor.
Although you don't know this person well,
You can recognize that just as you wish to be happy,
This person wants to be happy as well.
You don't need to know what their happiness looks like.
Remember this person the phrases of appreciative joy,
Recognizing that you aren't in charge of their happiness.
I am happy for the joy you have.
May your joy increase.
May you be grateful and content.
I am happy for the joy you have.
May your joy increase.
May you be grateful and content.
Now,
Letting this neutral person go,
Think of someone whom you find difficult or toward whom you feel resentment,
Hurt,
Or jealousy.
If new to this practice,
You may not want to pick the most difficult person in your life.
Instead,
Choose someone who is currently agitating or annoying you.
For this person,
Offer these phrases of appreciative joy with the intention of recognizing that each individual is in charge of their own happiness and ease.
I am happy for the joy you have.
May your joy increase.
May you be grateful and content.
May your joy increase.
Now,
Letting go of this difficult person,
Extend your joy to all beings.
I am happy for the joy of all beings.
May our joy increase.
May we all be grateful and content.
I am happy for the joy of all beings.
May our joy increase.
May we all be grateful and content.
Now,
Letting go of all thoughts of others.
Return your focus to your own body,
Mind,
And heart.
Notice any discomfort,
Tension,
Or difficulty you may be feeling.
Notice if you are experiencing any new lightness,
Warmth,
Relaxation,
Or joy.
Notice if you feel any increase in your ability to appreciate the joy you and all beings have experienced.
Then whenever you are ready,
Allow your eyes to open and gently return your attention to the space around you.
Nourish the body.
