Hi,
My name is Rachel and today's meditation will be doing a cultivating joy practice.
And anytime we feel down or we just need a little boost,
We can always create our own happiness.
Also getting seated upright in a comfortable position with your eyes open,
You can take in all your surroundings.
Instead of naming objects,
Noticing their shape,
Color,
Pattern,
And on the out breath in your own time,
You can gently close your eyes.
So starting to notice any points of contact between you and the surface below.
Noticing where your hands are placed,
How your clothing feels against your skin,
And maybe noticing the body parts that don't have material against it and how your bare skin feels against the air.
Becoming aware of any sounds,
The sound of your breath,
Of my voice.
Noticing if there's any smells in the room,
Maybe there's a leftover taste in your mouth.
Then starting to put your attention on the inhale and the exhale and how your body moves with each breath in and each breath out.
Each breath in and each breath out.
With the exhale,
Really relax you.
Letting go of anything that doesn't serve you.
Breathing in,
I am calm and breathing out,
I am at peace.
Letting the breath calm you,
Ground you.
And starting to place your attention on your heart,
Your heart center.
And from this place,
From your heart,
Let this question give you the answer.
Who or what has given me joy?
Which person or what situation can I remember feeling joy?
And let whatever answer come from your heart because our minds are going to come in and create doubt or negative thoughts.
So just let them go and return back to the question.
And as you awaken this feeling of joy,
Really playing out this situation when you felt that joy.
And keep awakening that feeling of joy from your heart,
Let that joy spread throughout every muscle and every limb.
Breathing in all directions until your whole body is full with this joy.
Let this joy keep spreading and you can even send it to loved ones or to someone you know that's going through a difficult time.
And from this place of joy,
Each corner of your mouth,
Slowly,
Slowly let a smile start to spread across your face.
Inch by inch,
Slowly moving upward into a big smile.
And with that smile on your face,
Become aware of how your heart feels.
Notice it feel more open,
More complete,
More spacious.
Whatever comes up,
Let it come up.
And slowly begin to allow your smile to disappear.
Slowly returning to neutral.
And from this space,
Notice what your heart feels like right now.
If it feels a lack of something missing or it doesn't feel anything at all,
That's perfectly okay.
Just notice.
And before ending this practice,
Maybe we can take the intent with us to smile at somebody today.
So starting to slowly reconnect with the surface below.
Noticing any points of contact,
Your back against the chair,
Your palms resting on your lap,
How your clothing feels against your skin,
Becoming aware of any sounds,
Any smells.
And you can start to make any small movements,
Whatever feels comfortable.
And in your own time,
Gently opening your eyes,
Returning to your surroundings.
Thank you so much and have a beautiful day.
