How To Open To Gladness

By calling into our awareness someone in our life who is meaningful to us - someone we feel gratitude towards - we open to a sense of gladness, calm, contentment, and connection. Sean Fargo leads this gentle guided meditation to help us tune into our inner capacity for gladness. We approach this practice from a place of presence.

Transcript

Finding a posture that feels relaxed and alert can be standing seated or lying down.

Can close your eyes gently or look downward just to limit visual distractions.

Sometimes it's nice to take a couple of deep breaths.

Relaxing the belly,

Dropping the shoulders,

Softening the hands,

The muscles of the face.

As we breathe in and out.

And I invite you to reflect on a person who has been very meaningful for you in your life.

Someone who has supported you or inspired you,

Been an example for you,

Whether you know them personally or not.

Someone who makes your heart sing.

Someone you're grateful for in some way.

You think of them and you feel a sense of warmth and gladness,

Reflecting on their goodness,

Reflecting on their goodness,

Reflecting on their goodness,

Their qualities of mind and heart,

How they've enriched your life in some way.

Opening the sense of gladness.

Perhaps feeling a sense of peace,

Warmth,

As you reflect on the goodness of this person.

Noticing any changes in the body,

The physical sensations we feel as we open to this gladness.

Okay.

Perhaps there's more of a sense of calm,

Contentment,

Connection.

And in this space of gentle awareness,

Can we notice ourselves breathing in and out?

Can be helpful to notice the rise and fall of the belly.

Can be helpful to notice the rise and fall of the belly.

Maybe we feel it in the nostrils,

The air moving in and out.

Can we settle on one location in the body to notice this inhale and this exhale?

Can we feel this breath,

These sensations of the belly or the nostrils rising and falling like waves of the ocean?

May we be safe.

Can we be healthy?

Can we be happy?

May we be happy.

May we be healthy?

Can we live with ease?

Checking back in with the body,

Taking a couple of big breaths,

Noticing your feet on the ground or your butt on the chair,

Seat,

Maybe wiggling your fingers or toes,

Slowly opening your eyes whenever you're ready.