You will now begin the exercise Be Mindful of Happy Feelings.
First take your quiet practice position,
Sitting with a straight back,
Relaxed and awake.
If you feel comfortable,
You can close your eyes,
You may also keep them open.
Feel your feet on the floor and your legs and buttocks on the seat.
Arrive at this spot and follow the breath in and out very quietly a few times.
And then think of something that makes you very happy.
It could be anything,
Anything that comes to mind is good.
Perhaps a smile will naturally form on your face.
And then bring your attention from the happy thought to the happy feeling in your body.
Do you feel it in your belly,
In your head or in your legs?
Where do you feel it?
And how does it feel?
Does it feel warm?
Is it itching or bubbling?
Or does it feel very soft and quiet?
And maybe you don't feel any special feeling or experience in your body at all.
You don't have to try your best to feel something special.
Just let the feeling be as it is right now,
In this moment.
Then there is just joy and relaxation,
Your happy feeling.
Do you notice that the feeling stays still?
Or does it move?
Will it go away?
Does it stay away or does it come back?
What do you notice now?
You can sit like this for a while,
Mindful of this happy feeling.
And when you are ready,
Slowly open your eyes and finish the exercise in your own way.
