Welcome to this short meditation on happiness.
Begin by finding a comfortable seat.
Make sure the back is supported,
That you are as comfortable as you can be.
And take a deep breath in,
And a deep breath out through the mouth.
Another deep breath in,
And deep breath out.
Final deep breath in,
And cleansing,
Releasing through your mouth.
Begin by touching the breath with your awareness,
Feeling into that gentle rising and falling,
Letting your awareness be on your breath for just a few moments.
And when your mind wanders,
Kindly and gently bringing your awareness back to the breath.
And now imagine,
Bring to mind someone you really care for.
Bring to mind that person who naturally brings a smile to your face,
Someone you feel some gratitude for.
Bringing that image right into your heart.
And imagine that person truly happy.
Imagine that person radiating with joy,
Smiling,
Beaming,
Relaxed.
And connect to that image of happiness.
What a relief to see your loved one joyful.
Imagining your loved one happy,
And reciting the phrase,
Your joy is my joy.
Any happiness,
Any source of well-being,
Any joy you have in your life,
May it continue.
May it grow,
May it flourish.
May your heart be happy.
May your heart love and be loved.
May you find peace and joy at every step.
And feeling your whole heart wish that your loved one achieve happiness,
And rejoice in the thought of his or her happiness.
And think back to a time when you were truly happy.
When you felt natural joy,
Relaxation,
Deep fulfillment.
And wish for yourself,
May my happiness flourish.
May my happiness blossom.
May my happiness continue.
With joy wishing for yourself,
May I be happy.
May I feel the lightness of heart.
Sending this wish from a place of tenderness and caring towards yourself.
Acknowledging that you've accessed joy,
And you've accessed happiness,
And that you deserve it.
That you can be happy,
And that as an act of self-compassion,
You are committed to the flourishing of your own happiness.
May I feel joy,
May I find joy,
May I spread joy.
In fact,
May I spread joy to all beings.
May I share my joy with all beings.
And now imagine all beings right now,
In this moment,
Who feel happy,
Who feel joyful.
Bring into the heart's mind the idea of every happy heart around the world,
In this moment.
Thousands,
Millions of smiles,
Of love,
Of rejoicing,
Of celebration,
Of relief.
Saying for all those people,
I rejoice in your joy.
May your happiness continue.
May all the love,
And ease,
And peace in the world continue.
Wishing for all creatures on this earth,
May you feel the lightness of heart.
Your joy is my joy.
The joy of any living creature is also my joy.
It just multiplies my joy.
And really connecting to this happiness,
Connecting to the idea that there are happy hearts,
There is love,
There is meaning.
Wishing for all beings everywhere,
Friends,
And loved ones,
And strangers,
All these beings with whom our lives are intricately connected and intimately connected.
May your joy be my joy.
May your heart rejoice.
May you find ease,
And safety,
And peace.
May all beings be happy.
Feeling this warm heartedness,
This generosity of spirit,
May all beings be happy.
May all beings find true joy.
And acknowledging that my own happiness adds to the happiness of all those around me.
If I'm radiating joy,
Feeling joy,
That is a contribution to all the hearts around me,
All the hearts I come in contact with.
Setting the intention,
May I find joy every day,
Every hour,
Every minute.
And may I spread joy every day,
Every hour,
Every minute.
And now gently coming back to the breath.
Feeling the rising and the falling.
Taking joy in this feeling that you are breathing.
And through this breath,
You're connected to all beings who are breathing.
And now drop that awareness and feel the ground under your feet.
Feeling your presence on this earth.
And as you open your eyes,
Greet whatever you see with love,
And with gratitude.
Seeing the beauty of your environment,
And every moment honoring the beauty that is inside you.
