Welcome to your meditation practice.
Make your way into your choice of meditation seat or posture.
Allow yourself to feel supported by any props such as blankets,
Pillows,
Eye covers.
And move around as much as you need to settle into a posture that is comfortable and supportive.
As you arrive,
Taking three clearing breaths in through your nose and out through your mouth.
Two more.
And landing into your natural breath in and out of your nose.
Bringing your awareness to your eyes and all of the little muscles around your eyes.
Inviting this whole space to melt.
Unwind your grip.
And now allow this melting sensation to spread through your whole body.
Through your face.
Down your arms to your fingertips.
Through your heart.
Your belly.
And down the length of your legs to the tips of your toes.
Like liquid gold is pouring through the system.
And everything turns to the same liquid texture as it passes through.
Allow your awareness to land in the very center of your heart.
Perhaps feeling the breath flowing in and out of this space.
And give yourself the permission to be with the energy of your heart for these next few minutes in this practice.
Allow yourself to stay in softness.
In kindness and warmth.
Letting any rigidity or judgment from the mind or the ego step aside for now.
Spend some time with your heart.
Recall a moment in your life,
Whether recent or long ago,
That was a glimmer of joy.
This could be a 30 second moment or slightly longer.
A specific moment where you felt this easeful feeling of everything being okay and good in life.
Maybe it was a moment in nature.
With people you love or doing something that you love.
And taking some time now to really sink into this one moment in time.
This one glimmer.
And as if you could expand time on this memory.
Stay with it for a little while.
Basking in the light of this moment.
Savor the sensory experience here.
What you saw with your eyes.
Savoring whatever you might have heard.
Sounds.
Perhaps silence.
Listening to the moment.
Basking in any sense.
If you took a big breath in in this moment,
What would you have smelled?
Noticing what you may have tasted on the surface of your tongue and between your teeth.
And what you would have felt on the surface of your skin.
Savoring the textures and perhaps the temperature of this glimmer.
Allow your breath to wrap around the moment.
Like you're wrapping it in liquid gold.
Treasuring it.
Inviting it to glow even brighter through your whole being.
From your heart in all directions.
Bathing in this feeling of connectedness.
And now you might allow the specifics of the moment to dissolve.
And be in your body where it is now.
Feeling what's left.
Feeling into this embodied experience of joy and of gratitude.
And noticing how it feels in your heart.
In your belly.
In your shoulders and your hands.
Noticing how joy expresses itself in your eyes and your cheeks.
And perhaps you can carry this feeling with you into the coming hours of the day.
Knowing that inevitably this feeling might fall away a little from time to time.
As the mind or ego do their jobs.
But trust that you can remember this embodied gratitude and joy at any time.
Coming back to your heart for a moment.
Remembering the goodness in this life.
When you feel ready.
Coming out.
Opening your eyes.
Moving and continuing with your day.
Namaste.
