Welcome to this meditation.
This meditation intends to let your joy shine.
Maybe you're feeling that you could have a little bit more joy in your life.
Or maybe you just want to be more conscious about the beautiful moments in your life.
In both cases this practice is good for you.
So let's begin.
Please sit upright and find a comfortable seat,
Relaxed and focused.
You can close your eyes or you can keep a soft gaze in front of you.
Both is fine.
And then take a moment to settle in.
Let your body show you what it needs to be a little bit more comfortable.
And maybe you can find a way to sit a little bit more comfortable,
Quite alert and awake.
And then please guide your attention to your breath.
Just observe the ebb and flow of your breath,
How it comes and goes in your own natural rhythm.
Breathing in,
Breathing out.
And notice some quiet expanding.
Maybe you're feeling a sensation of wideness,
Calm,
Openness,
All in your own pace.
There is nothing you need to do.
Just rest in yourself and observe the coming and going of your own breath.
And now I invite you to open up your awareness for moments of joy recently.
Find some moments in which you were happy or content.
You don't need to look for them actively.
Just open up your awareness and let them come to you.
Our days can be quite hectic,
Too hectic to notice these moments and to enjoy them.
So therefore,
Now's the time to do that.
And if such a moment is rising inside of you,
Then keep it lightly in your attention and just observe it.
And let your feeling of joy about this moment come to life again.
And take your time for this.
Feel the joy and how happy you are.
And then imagine that you take this nice moment and place it in the sky above you,
Just like a star that's shining.
And then open up your awareness again for another beautiful moment that made you happy.
Also take this moment,
Look at it for several seconds with all your attention.
Let the joy come to life inside of you.
And then plant this moment up in the sky like a star that's shining.
And in the openness of your awareness,
Let more moments of joy come up.
All the beautiful moments that will come to you all by themselves if you keep your awareness open.
It doesn't matter how many these are.
It could be a single one or many,
Many more.
Just allow yourself to take each single one of them for several seconds and hold it in your awake awareness.
And take your time to let the feeling of joy come to life again.
And then you place this moment up in the sky like a star that shines.
Letting moments of joy come to you,
Holding them for several seconds with wide awakeness,
Feeling your own sense of joy,
Placing them in the sky like a shining star.
And after you've done this for a while,
I invite you to raise your gaze up to the stars up in the sky.
And notice how they're all shining,
All of them together.
Some of them might be a bit brighter than others,
But they're all shining together.
And these are all the beautiful moments on all the nice things that you had recently that made you happy.
What's shining down on you here are the beautiful moments of life.
And now notice the good feeling inside of yourself when you look at all these nice moments shining together.
Feel the joy,
The happiness,
The contentment.
All these feelings are inside of yourself.
So take yourself the time to fully notice them and enjoy them.
And give these good feelings some space.
Let them widen in your mind.
Let your joy shine.
And if you wish to,
Then notice very,
Very softly in your body where you feel the joy.
Where are the places and the spots that you feel joy and happiness in your body?
It could be one,
It could be several spots.
And next you can have a closer look at what does joy feel like inside of yourself.
For instance,
It could be an openness,
It could be warmth,
Pulsating,
Tingling.
That's different for everybody.
With friendly curiosity,
Have a look at your feelings of joy.
How does joy show up inside of yourself?
And whatever you're noticing,
All is fine.
Just notice the beauty of it and how good it feels.
And let this feeling of joy flow through your body.
Let it expand and shine and enjoy it.
This feeling of joy is always there.
It's inside yourself.
And when you open up your awareness to the beautiful moments in your life,
Then this feeling of joy will keep shining and continue to shine brighter and brighter onto you,
But above all,
Inside of yourself.
We will be coming to the end of this practice in a couple of moments.
So please,
In your own rhythm and time,
Take one final deep breath and come back to this present moment.
I want to thank you for sharing this beautiful practice with me today.
And I'm wishing you many,
Many shining moments of joy.
