Happiness Practice

This practice calls upon the wisdom of the sages as well as wise therapists to enhance your happiness. Listening once will elevate your mood, frequent listening can change your life. Don’t Worry….Be Happy!

Transcript

Let's focus on bringing more light,

More joy,

More laughter into our lives.

Buddha explained that to exist is to suffer.

You are listening to this meditation so you understand what he says about alleviating suffering through meditation.

You are entering into a meditative state right now,

Right here,

With a clear intention to lighten up.

To truly be happy,

You have to come into the present moment,

Let go of the past.

The past isn't just in your mind,

It is in every cell of your body,

Especially the muscles.

Let's let go of muscle memories by going into a deep,

Deep state of relaxation.

Lie on your back with your arms to the side and your palms up.

Take a few deep breaths coming into the here and now.

One way to let go of muscle memory is to take a deep breath while focusing on a body part,

And with the clear intention of releasing what is no longer serving you,

Holding the breath as you contract the muscles.

Then as you exhale,

You release muscle contraction and just let go.

Starting with your left leg,

As you take a deep breath in,

Raise your leg up just a few inches.

Hold the breath and squeeze every muscle you possibly can in that leg.

Squeeze and release.

Gently rock it back and forth until it finds its comfortable resting place.

Now bring your attention to your right leg.

As you take a deep breath in,

Raise it up just a few inches and contract every muscle,

Squeezing out any memories you no longer need.

Holding,

Squeezing,

And release.

Gently rock it side to side and let it go.

Now bring your awareness to the left hand.

As you make a fist,

Raise your arm just a couple of inches.

Take a deep breath in,

Make your arm like an iron bar,

Squeezing and release.

And allow your arm to rest in its comfortable place.

As you bring your attention to the right arm,

Squeezing the right fist,

Raising the arm just a couple of inches as you hold the breath,

Squeezing and release.

Now your arms are just like your legs,

Deeply relaxed.

So bring your awareness to the pelvis.

And as you take a deep breath in,

Contract the buttocks,

Squeezing out any tension.

Hold and release.

Now take a deep breath in to your abdomen.

Feel as if you have a string attached to your belly button that is pulling up,

Breathing as much as you possibly can and hold and release.

The next deep breath,

Expand your chest as much as possible.

Holding in deeper and then holding and release.

Now as much as possible,

Leaving your arms where they lie.

Bring your shoulders like they're going to meet underneath your chin,

Squeezing out any tension.

And now as you take a deep breath in,

Bring your shoulders up by your ears.

Hold the breath,

Squeeze and let go.

Now gently turn your head to the right as far as possible.

Stretching the muscles of the neck.

Now bring your left ear down.

Bring your head upright.

And squench your face,

Bring your eyes down toward your nose,

Your lips up toward your nose.

Squeeze any tension out of your face and let it go.

Now stretch the opposite way.

Bring your tongue out toward your feet,

Your eyes up to your forehead,

Stretching your face and release.

Now scan your body.

See if you need to make any adjustments to be as completely relaxed as possible.

And you're going to go even deeper by using the power of your mind.

Let with your mind's eye become aware of your toes and feel them drifting away to this very deep,

Peaceful state of relaxation.

The soles and heels of the feet and ankles let go.

The shins all around your knees drifting away deeper and deeper.

Now your upper legs relax.

Now become aware of your fingers,

The palms and back of the hands and wrists and feel them drifting into this deep,

Peaceful state.

The forearms and elbows,

Letting go,

Letting go,

Relaxed.

Now the upper arms join in this deeply relaxed state.

Become aware of your pelvis and keep on letting go until there is nothing left to let go of.

Your abdomen and low back drifting away.

Mid back,

Upper back,

Chest and shoulders.

All around your neck.

Relaxing the chin,

Cheeks,

Lips and tongue.

Nose,

Eyes,

Forehead and scalp.

Once again scan your body.

Do you feel any tension still holding on?

Use the power of your mind to let it go.

In this deeply relaxed state,

You will review some events of the last 24 hours and ask yourself some questions.

Your feeling of happiness will increase by visiting these questions every night prior to sleep.

Allow a memory of any experience you have had in the last 24 hours,

No matter how big or small,

That brought a feeling of pleasure into your life.

What positive feedback or praise have you received from others this past day?

Think of any achievements you have accomplished.

And now bring to mind any moments of good fortune you have felt.

Think about something that made you feel grateful these past 24 hours.

Even in the last day,

How did you express kindness?

Were there any personal strengths that you called into play to help you throughout the last day?

By silently repeating the following affirmations,

You will promote thoughts and attitudes that will increase your sense of happiness.

I release the past and move forward with joy.

This is my birthright,

I choose to be happy,

And I deserve to be happy.

I am willing to be happy now.

I perform random acts of kindness regularly.

My happy disposition attracts happiness into my life.

More and more I do what makes me happy.

When I feel happy,

I manifest more reasons to be happy.

I accept every part of myself with unconditional love.

Joy is the essence of my being.

The happier I feel,

The healthier I become.

The happiness I feel is felt by everyone around me.

My inner joy expands when I share it with others.

Let's leave this meditation by physically experiencing the power of laughter.

Yes,

You can laugh,

Possibly faking this and remaining open for it to become genuine.

Whether or not it does in this meditative state,

You will feel the uplifting physical sensation.

Come on,

Let's laugh.

Come on,

Let's laugh.

Once again,

Enter into silence and sense any changes that your laughter has created.

Now you can choose to return to your usual level of wakefulness and alertness or drift into sleep.

If you choose to awaken,

Feel your body and mind becoming more aware of your surroundings.

If you choose to sleep,

Let the relaxation deepen and drift into deep,

Restorative sleep.

I will count to three.

When I reach three,

You will be at your desired level of relaxation or alertness.

One,

Two,

Three.

Reviews

I feel so happy. This meditation was the best and just what I needed to conquer my day

Loved this practice. Thankyou

Stuart and his laughter with his guidance are a gift to all😁

Awesome! It really opened up my heart ❤️! Thank you 🙏

This was awesome! I was initially skeptical about the laughing part, and while laughing it opened up my heart in such a way that I can’t even explain. I appreciate being taken out of my comfort zone. Thank you ✨🙏🏽✨

My muscles released many tears. Thank you very much for making this meditation.

I enjoyed this meditation. Very different. I’m going to share it with a friend right now.

Very helpful and empowering!

Thanks a lot for this exerxise!

Can’t wait to do this again and again

Amazingly powerful! I will keep using. Thank you. 🙏💖