Find a comfortable seat.
If you prefer,
Lie down,
Allowing your body to be supported,
Maybe using a pillow or a bolster under the knees,
Supporting the neck and its natural curve,
Allowing the palms to face up.
Begin to bring your attention to the surface beneath you,
Noticing the sounds coming into the ears from inside the room you're in,
Outside of the room,
And the sound of my voice.
Welcome the sounds around you.
Welcome any sensation of air moving across your skin.
Welcome your body as it breathes.
Welcome any other sensations that are in your body calling your attention.
Welcome a place inside of you,
A felt sense of well-being,
Of ease,
Safety,
Security,
And feeling grounded or centered.
Welcome emotions and thoughts that are also calling your attention,
Sensing where and how you feel them in your body and your mind.
If it feels right,
Take a few moments and interact with these thoughts or emotions,
Asking what is needed,
If there's any actions they're asking for you to take,
Or just let them come in.
They may be there later,
And you can revisit them later.
But now,
Just welcome in and abide in a sense of ease and well-being.
Now welcome in an experience or a memory of joy in whatever way or form it comes to you.
For example,
Remembering a time or a location or with a person when you felt joy,
When you felt peace,
When you felt at ease or content.
It could have been a time when you were with a special friend,
An animal,
Someplace in nature,
In the city.
Maybe it's at a time in your life when you were creating.
So this time or place can invite the feeling of joy and well-being.
And aliven this memory with all of your senses,
Recalling taste,
Maybe any smells.
Are there any sounds?
What do you see?
Are there any feelings,
Thoughts,
Or other imagery that you associate with this feeling of joy?
Allow joy to come fully into your body.
Allow this feeling of joy to fill your arms,
Your legs,
Your torso,
Your neck,
Your head.
Allow your whole body to experience joy,
Allowing your entire body to fully welcome in this experience.
Then allow all thoughts,
Memories,
And associations to this particular time in your life of joy to dissolve,
Yet remain with the feeling of joy.
Joy independent of the memory,
Joy independent of any thoughts,
Joy independent of any sounds,
Smells,
Or emotions.
And allow joy to radiate through your entire body.
Joy filling every part of your being,
Spreading joy throughout your body to the sides of you,
Above you,
Below you.
With each exhalation and inhalation,
Feel this experience of joy expand.
Feel it growing everywhere.
Become aware of the feeling of joy of being,
Simply being,
And the feeling of joy.
Noticing any sensations that are present with this feeling of joy.
Noticing if there's any other negative emotions contrasting joy,
Recognize them,
Acknowledge them,
And return to the feeling of joy.
Be aware to any movements of sensation that is present,
Any joy,
Emotions,
Joy of sound,
Joy of joy,
The feeling of joy around you,
Within you.
Become joy.
Begin to deepen your breath,
Noticing once again the surface you're lying on,
Allowing the sounds to come into the ears,
Allowing your eyes to lift and lower gently.
Maintaining this experience of joy,
Noticing it if it has changed to a different color,
Sensation,
Or temperature,
Allowing yourself to come fully back to this wide awake state of mind and body while you continue to feel joy and the felt sense of well-being.
And before you move on into your day,
Take a few moments and maybe record any thoughts that came up and feel how joy can always be present within no matter who you are with,
Where you are,
Or what you may be experiencing.
It is possible to tap into joy at any time.
That this feeling of joy is not dependent upon another person,
This feeling of joy is not dependent upon an experience,
And this feeling of joy is not dependent upon any other sensation or expectation that you can always tap into this feeling of joy at any time.
