Mindful Moment To Joy, Compassion & Presence

Good afternoon.

I hope you are well,

Safe,

And in good health and spirits.

I'm so grateful for you guys taking some time out of your day for a quick mindful moment that I just wanted to offer everybody to close out our week and during the time that we're all facing together as a world.

So if you can just gently find yourself into a comfortable position,

Whatever that may be for you,

That could be sitting down,

That could even be standing up if you want to walk,

Or you can lay down,

Whatever works best for you.

And as you get comfortable,

If you can just,

Sitting down,

Try to have your spine straight if you can and erect,

But still stay as comfortable as possible.

And as you sink into that comfortable position,

If it works for you,

Just gently close your eyes when you're ready or find a focal point in the room or in the environment that you're in.

If you've closed your eyes or even if you've lowered them to a slight gaze,

Just gently take some grounding breaths together.

In and out.

Deep.

Slow.

Calm.

Ease.

And lastly,

Let's inhale joy and let's exhale gratitude.

Continue to just inhale joy and exhale that gratitude and feel that through your body for the next few moments at your own pace,

Just continue to inhale joy.

Feel the joy through your body.

Just gently give some gratitude to it.

Give some gratitude to yourself for being present in this moment.

Just gently just feel that joy in your feet and in your toes.

Feel the joy moving up through your feet and into your calves and your shins.

The awareness of that joy move up into your knees.

Further up into your thighs.

Continue to inhale that joy and let that awareness just move up into your pelvic area and your buttocks.

Let the awareness of that joy move up into your stomach and your abdomen.

Notice what comes up as you move this joy and the awareness of this joy up through your body.

When you notice it,

Just gently smile to it.

Don't have any judgment with it.

Just let it be present.

Let the awareness of that joy just move up into your heart and your rib cage.

Let the awareness of that joy now move up into your shoulders and your neck.

Feel that joy there.

If something comes up,

It takes you away from inhaling that joy.

Just even the sensation in your body,

Just gently smile to it.

When you notice it,

You're doing a great job.

That joy moves up into your face and your cheekbones,

Your lower jaw.

Once you feel it in your cheekbones,

Just gently smile to that joy and that awareness of the joy.

As you continue to inhale it and feel it in your face now.

Gently just feel that joy move up into your face and right in between your eyebrows.

Feel the awareness of that joy there.

Let the awareness of the joy move up into the top and the crown of your head now.

Just notice what that feels like as it's moving up.

That awareness,

That presence.

Wherever that is,

Just accept it and know that it's okay.

Gently just feel that joy move now back down into your face and right in between your eyebrows again.

That awareness of that joy now down into your cheekbones and that jaw area.

Just gently smile to that joy as you feel it.

Your face,

Give yourself a nice big smile.

Feel the awareness of that joy and give yourself gratitude for being here.

Just gently move that awareness of the joy now down into your neck and your shoulders and feel that there.

That awareness move from your shoulders down into your arms,

Your biceps and your triceps and feel that joy there.

And again,

If something comes up,

It's okay.

Just gently notice that.

When you notice that you're doing an amazing job,

Just bring yourself back to the inhalation of that joy and the awareness of the joy into your biceps and your triceps right now.

Just gently let that joy move down to your elbows and into your forearms.

And let that joy move from your forearms down into your wrists.

And into the palm of your hands now.

Feel that joy there.

Let the awareness of that joy now move into your fingertips.

Let that just sit there for a moment.

We have everything.

We have power.

We have capabilities all at our fingertips.

Let the awareness of that joy sit there.

Just feel that power.

Just gently release the awareness and the feeling of that joy in your fingertips.

Just give yourself a little bit of gratitude and compassion being here for taking a moment to feel joy all throughout your body.

When you're ready,

Just gently offer these phrases to yourself.

You can say them silently to yourself or if you want.

You can say it aloud even.

May I be happy.

May I be safe.

May I feel joy.

Just gently let your awareness shift to those phrases.

May I be happy.

May I be safe.

May I feel joy.

Just gently release the awareness of those phrases to yourself and let's just think about everybody else in the world right now.

We'll just gently send them those phrases as well.

May all be happy.

May all be safe.

May all feel joy.

May all be happy.

May all be safe.

May all feel joy.

Thank you.

When you're ready,

Once you feel that joy,

You can just release that phrase from everybody.

When you're ready,

Just gently open your eyes.

Give yourself some gratitude for being here.

If it's in your practice,

You can gently just place your hands together and just bow,

Not only to yourself,

But to everybody else here and to everybody that came before us.