Welcome to your happiness and gratitude meditation.
Begin by finding a comfortable position.
You can either sit in a chair or lie down on a supportive surface.
Allow your body to settle into a state of comfort.
Gently close your eyes if that feels right for you.
Take a moment to notice how your body feels in this moment.
Notice the points of contact between your body and the ground or the surface beneath you.
Allow yourself to feel supported by the earth.
Now as you settle in,
Let's take a few deep breaths together.
Inhale deeply through your nose,
Feeling your lungs expand,
And then exhale slowly out through your mouth or your nose,
Releasing any tension.
Let's do that again.
Inhale deeply and exhale,
Letting go of any stress or distractions.
With the next breath,
Imagine inhaling peace and exhaling any feelings of unease through your mind or your body.
Now bring your attention to the tips of your toes.
Notice any sensations in this area.
And as you breathe in,
Visualize warmth and light filling your toes.
And as you breathe out,
Release any tension or discomfort.
Slowly move your awareness up through your feet to your ankles,
Into your calves,
Your knees and thighs.
With each breath,
Imagine a wave of relaxation flowing upward,
Letting go of any tightness you may be holding.
Continue moving your awareness into your hips,
Your lower back and up to your belly.
With each inhale,
Invite feelings of happiness and gratitude into your body.
Exhale any heaviness,
Any emotions that no longer serve you.
Now let's bring awareness to your heart center.
Visualize a warm glowing light radiating from your heart.
This light represents happiness,
Love and gratitude.
Each breath you take expands this light.
Allow this feeling to move through your chest,
Into your shoulders,
Your arms and eventually to your fingertips.
With each exhale,
Feel the warm glow of happiness radiating outward,
Embracing not just your body,
But also the space around you.
Now gently invite any emotions you may be experiencing into your awareness.
Without judgment,
Simply acknowledge them as they arise.
If feelings of joy come up,
Savor them fully.
If you feel sadness or anger,
Just bring compassion to those feelings,
Acknowledging that it's okay to experience them.
Remember all emotions are valid,
Each one a teacher.
Allow them to flow through you without resistance.
Visualize yourself holding these emotions in your hands,
Recognizing their presence without clinging to them.
Now as you breathe deeply,
Invite in feelings of gratitude.
What are you thankful for today?
Perhaps it's a friend,
A cherished memory or simply the breath that sustains you.
As you continue to focus on gratitude,
Visualize each thankful thought as a blooming flower.
Each inhale nurtures these flowers,
Making them vibrant,
Colorful and alive.
With each exhale,
Let go of anything that doesn't bring you joy,
Allowing the flowers of gratitude to blossom even more beautifully.
Now focus on one specific aspect of your life that brings you happiness.
It could be a person,
An experience or even a quality within yourself.
Allow that feeling of happiness to fill you completely.
As we prepare to close this meditation,
Take a moment to reflect on the happiness,
Emotions and gratitude you have cultivated within yourself today.
Bring your attention back to your breath.
With each inhale,
Invite in peace and joy.
With each exhale,
Releasing anything that does not serve your joy.
Slowly begin to bring your awareness back to the room.
Wiggle your fingers and your toes and when you are ready,
Gently open your eyes.
Take a moment to notice how you feel.
As you continue with your day,
Carry this lightness,
This gratitude with you,
Knowing that you can return to this state of happiness at any moment.
Have a beautiful day or evening.
