Find a position in which the physical body feels both stable and at ease.
You can let the eyes close from top to bottom.
Start to take a few more cleansing breaths so that means it might feel a little bit deeper,
Not forced,
Maybe a little bit longer.
If the eyes haven't closed yet you can let them close gently from top to bottom and let the breath start to normalize,
Equalize.
Just breathe gently in and out of the nose and allow the attention to flow with the waves of each inhale and exhale.
It's almost like the breath itself is a wave and the attention is just like a boat floating on that wave.
If it doesn't feel natural to focus on the breath you can certainly focus on something else like the sounds around you or the body as a whole or the space that you're in.
It's helpful you can even name the breath as inhale and exhale just as a tool to remain calm and also alert.
Whenever the attention leaves you can gently invite it back to the breath to connect yourself with the present moment.
Perhaps your attention is on the body or the sounds or the space you're in.
There's something that anchors you to right now for each passing moment.
Might start to notice how the thoughts novel in and out of the awareness and the present moment.
Starting with the sounds,
Even physical sensations.
Let everything move freely.
Let the thoughts,
Sounds,
Sensations,
Even emotions flow with each inhale and exhale just like the attention flows on the wave of each breath.
Allow the mind itself to be free just like the movement of waves in the sea.
Just continue to anchor your attention to the fluidity of the sounds,
Breath,
Sensations,
Emotions,
Maybe one of them,
Maybe all of them.
You might even soften any areas of obvious tension with each exhalation or soften the inside of the ears if you're noticing the sounds around you.
You might also notice the space between the thoughts,
The space between the inhale,
Exhale,
Or the sensations or the emotion.
Even the space in between is calm,
Useful,
Maybe even joyful.
Some might call it a sacred pause.
Maybe within that pause there's a conscious breath and then the space in the pause between.
Just allowing the whole physical body to arrive in a space of equanimity and calm awareness and to invite the mind to do the same.
And allow yourself to rest in this space just like the attention can rest within the breath to the sounds and the sensations.
Working it also at ease.
You might start to notice your tendencies concerning where your mind goes when you let it wander.
Where you can simply consider whatever is currently stressful for you in your life.
For example,
Does the awareness retreat to problems you're facing,
Fears and doubts,
To-do lists,
World issues.
Noticing where the attention goes and then how does it make you feel when the attention focuses on these things physically and mentally.
Not forcing anything,
Any sensation or emotion.
And after witnessing yourself in the moment where your mind goes to those stressful circumstances,
You can let your attention start to settle back into the easeful space of or between your breath,
Your body,
The sounds around you,
The space you're in.
Inhaling and exhaling,
Calming.
From this place of equanimity again,
Start to bring to mind someone or something that makes you feel joyful in this moment.
It might be a person,
Place or object.
Something that easily fills and brightens your heart and your mood.
Maybe that brings a smile to your face or makes your muscles relax or makes you sit taller.
Noticing what it feels like to experience joy just by being in the presence of this person,
Place or object.
It might continue to release tension or even make you feel stronger.
It might soften the breath or the physical body.
Might bring a smile to your face or tears to your eyes.
It might fill your body with softness or energy or light.
What brings you joy?
And how does that make you feel?
How can you really receive this joy,
These sensations without obstacles?
Just gratefully be receptive,
Without worry that they'll disappear but rather knowing deep within you that this joy remains and it exists.
These experiences that come from joy are always accessible to you.
You can live and be led from this place of joy,
Gratitude,
Compassion,
Love.
Just continue to let your experience happen and just be aware of how it makes you feel even if it's difficult to hold your attention,
Even if cultivating joy feels difficult,
Even if life as a whole feels difficult to you at present.
Your best just to let everything belong and be as aware of your feelings,
Thoughts and sensations as possible,
Even just one of these things.
Breathing calmly.
This practice of cultivating joy helps us to become more and more clear of our experiences and how they make us feel.
Meditation and mindfulness reminds us that this calm and equalized place can exist amongst the movement and the noise,
That this space exists within us,
Around us and is always accessible.
That joy is accessible to you and you are capable of fully receiving it without conditions.
How does it feel to know all of that?
Or is it challenging to believe that?
What would it look like if you could receive joy every day and let that take the lead?
Live from that place,
That space.
Those feelings and emotions that joy creates for you.
We'll end with a brief metta or loving kindness.
You will hold yourself and others in gentle loving awareness and allow yourself to experience the joy of both receiving and offering these sentiments.
So you can repeat silently to yourself how happy I am.
May I be free from suffering.
May I be at peace.
May I be happy,
Free from suffering,
At peace.
If you're comfortable doing so,
We'll begin to offer these well wishes to others.
You can be one person where the love comes easy,
A group like your family and friends,
Community,
Even as far as city,
Town,
Country or the world even at large.
Notice the joy you might feel as you extend these blessings.
You might repeat these phrases out loud or silently.
May all beings be happy.
May they live in safety and joy.
May all living things,
Whether weak or strong,
Large,
Medium or small,
Visible or invisible,
Near or distant,
Born or no longer with us.
May they all be happy.
May their joy increase.
May the causes for happiness and joy grow stronger in their life.
You might even imagine this person or these people wishing the same for you.
Notice how it feels to offer these joyful sentiments and to receive them.
Bring your attention gently back to your breath,
Your body,
The sounds around you,
The space you're in,
All of these things are one of them.
Perhaps exhaling a little bit longer if that's helpful to you to land back in the present moment.
If it feels comfortable for you to conclude and honor your practice,
You might place your hands together in the center of your heart with the simple joy of simply being here in this exact moment right now,
Together,
Individually,
Intrinsically interconnected.
Take a moment to thank yourselves for being willing to observe your whole experience today and yourself.
Namaste.
