Gladdening The Mind Meditation

This guided meditation invites you to slow down, settle into your body, and gently open to feelings of joy, love and presence. You’ll be guided to connect with the warmth of your breath and the image of a being you love, allowing tenderness and happiness to naturally awaken in your heart. The practice supports softening tension, quieting the mind, and resting in a sense of aliveness and ease. This is a simple, heart-centred meditation for cultivating joy, gratitude and mindful presence. The practice is gently inspired by the compassion-based teachings of Tara Brach.

Transcript

A very heartfelt welcome from here in the arms of the forest, My second home. And yeah, My heart is feeling really joyful to guide you through this gladdening the mind, Heart opening meditation for joy and happiness and presence. So beginning by settling into a comfortable position for your body in this moment. So this might be sitting down or lying down, Reclining, Somewhere in between, Just whatever feels good. As David G says, Comfort is queen. And letting your hands rest. Allowing your shoulders to drop and your breath to slow down. And you can close your eyes if that feels good, Or if not, Just simply soften your gaze. So really this is your time to pause, To take a moment to receive. So now taking a nice deep breath in, Filling your lungs completely, Holding at the top. And as you exhale, You might want to make a sigh and yeah, Feel that gentle release, The softening into this moment. And again, Gently breathing in warmth and light. And breathing out any tension. And with each breath, Allowing yourself to arrive fully, Just as you are. And now bringing to mind a being that you absolutely love. Someone whose presence is simple and pure and uncomplicated for you. So it might be a dear friend, A child, A furry companion. Someone who really loves freely and without hesitation. So begin to really picture this being when they are happy. When their gorgeous heart is full of joy and aliveness. And in your mind's eye, Begin to picture them the way they move. The way their eyes sparkle with affection and delight and perhaps excitement. Really noticing the warmth of their presence. How their love seems to radiate from them so naturally, So effortlessly. You might even whisper their name in your heart and say thank you. And again, Beginning to feel what happens in your own heart as you hold this image of this being that you love so much and seeing them when they're so happy like this. Noticing how warmth begins to spread and like the gentle glow of sunlight touches your skin. And let your heart really soak in this tenderness, This way in which love comes in like a sponge soaking in water fully and completely. And noticing how receptive your heart is to this love. Letting this warmth and tenderness and love travel through your body. Softening any places that still feel tense. Opening any spaces that feel tight or closed. And with each breath, Allowing yourself to be filled, Filled with this loving love. And presence. There's no need to do anything right now. No need to change or fix anything. Just be here. Resting in this love. I think the birds agree. And you know if any thoughts are arising, If the to-do list is popping back up, Just letting the thoughts drift by like clouds in the sky. And returning back to that warmth. Returning to the tenderness. The vulnerability, The joy of that love. Feeling the wakefulness in this moment. The quiet aliveness that is always here beneath the noise. Saying yes to this presence. Really saying yes to this life, To the here and now. Now resting in the space of your heart. Sense how everything is welcome. You've created some space within your own heart. Space to hold yourself. There's nothing to force, There's nothing to chase after. Happiness is not somewhere else, It's not something to reach out for, It's right here, Now, Waiting to be chosen. And the good news is you just chose it by participating in this short practice. So taking a few more deep breaths. Resting in this awareness. Gently bringing your attention back to the present. When you're ready, Opening your eyes. Taking a moment to look around you and place your attention. Just one hand lightly on your heart space. And checking in. What's in your heart now? What are you most grateful for? And the invitation is to share with somebody that you love, Perhaps even the being that came up during the practice today, A moment of gratitude. You might send them a message or give them a cuddle or, Yeah, Just do a small and thoughtful thing to honour, Honour that relationship, Honour that connection. And thank you for being with me in this practice, In the forest, On this sunny March afternoon.