Settle yourself into a comfortable position,
Sitting tall and upright,
Keeping your back,
Neck and head in straight alignment without straining.
Roll back your shoulders slightly,
Opening up your chest and lengthening the spine.
Rest your hands on your lap and once you've settled in,
You can gently close your eyes.
Take a moment now to notice how you feel,
Especially after the night's rest.
Notice how you slept last night,
So you may want to scan your body from your head all the way down to your toes,
Noticing if there's any tension anywhere.
So just practice noticing whatever is there and without any judgment,
Just taking your time awakening any sensations in the body,
In the present moment of waking up.
Now let's take a couple of deep,
Relaxing breaths to wake up the body.
So taking a long,
Deep breath in through the nose and a slow,
Gentle breath out through the mouth.
Feel the sensation of breathing.
Feel the air coming in at the nose,
Your belly and chest rising and falling,
So breathing in deeply and breathing out calmly,
Nice and steady.
Breathing in deeply and breathing out calmly.
Now on your next inhale,
Say here when you breathe in and say calm when you breathe out.
So breathe in here and breathe out calm.
Very good.
Breathe in here and breathe out calm.
And again,
Breathe in here and breathe out calm.
Good.
And now allow the breath to settle.
Allow it to come back to its natural soothing rhythm,
Maybe noticing how you're already feeling more relaxed and energized.
And then just notice your mind.
Be a witness to what's happening in your head.
Is your mind clear or chaotic?
Inner chatter?
Is it quiet or loud?
Just notice and simply tune into the present moment.
Allow thoughts to come and go.
And if you notice any worries,
Such as doing your grocery shopping today,
Turning up to an important meeting,
Preparing a presentation or anything else that may be troubling you right now,
Just acknowledge those concerns and bring your attention back to the breath.
You may even want to try imagining your worries just floating away as if they were on a river river.
There is nowhere else you need to be right now.
Just right here.
Following your gentle breath now,
Taking the time to relax and to rejuvenate for the day ahead.
So the conditions for joy are always available to us if we just open ourselves to them.
Instead of worrying when a situation will change or be different,
You need only to condition the mind to look,
Pause and savor the joy that is already there.
By delighting yourself in those small moments,
You wander the good seeds throughout the day.
The feeling of having a first sip of your tea or coffee,
Noticing the wag of your dog's tail,
The sun shining during an afternoon summer rain,
Or that surge of excitement when you accomplish a big task you've been working on.
So just take a moment to bring to mind what are those small moments in your day that bring you the most joy.
Even the more you start to notice,
The more often the positive feelings are cultivated.
So see and savor the joy in your daily life,
Pay attention to the joyful moments and allow yourself to fully immerse in them.
And to encourage the feeling of joy right now,
Bring to mind a time in which you recently experienced happiness.
It may be something big or small,
Whatever it is just recall the moment in great detail.
And allow yourself to experience the feeling of happiness,
Joy,
Excitement,
Contentment and gratitude.
And keeping the memory in your mind,
You may repeat the following affirmations either quietly to yourself or in your mind.
May my happiness continue.
May my happiness grow.
May I be present for joy.
May I appreciate the joy in my life.
Now let's go over those affirmations one more time.
May my happiness continue.
May my happiness grow.
May I be present for joy.
May I appreciate the joy in my life.
Good.
And before this session comes to an end,
Take your time to imagine yourself going about your day,
Welcoming in joy,
Along with whatever else you are doing.
Make an intention to welcome in joy wherever you are,
Whoever you're with and whatever you're experiencing.
Good job and namaste.
