Today,
We will be cultivating joy through meditation.
So let's begin.
Go ahead and find a comfortable position,
Either sitting up or lying down.
And I just want to make sure that you feel supported in whichever position you choose.
Make sure that you are not strained in any way.
And we also want to make sure that your heart is open.
So go ahead and roll your shoulders down back and around.
And gently pinch your shoulder blades together,
Allowing your heart to shine open.
Very good.
I invite you to close your eyes when you're ready.
And let's take three cleansing breaths together.
Breathing in,
Holding at the top for a second,
And letting it all go with the sigh.
One more time,
Taking a big deep breath in,
Feeling all the way up,
Holding,
And letting it all go.
Last breath here,
Breathing in all the way to the top,
And letting it all go.
Letting go of any tension,
Any thoughts of what's to come after this,
What came before this,
Allowing yourself to surrender to this position,
To this meditation.
Allowing yourself to open up,
To receive,
To receive any energy shifts,
Any joy,
Any calmness that comes with practicing this meditation.
Begin to follow your breath in and out,
Placing your attention on your breath as you quiet the mind.
Just seeing if you're still holding any tension in your shoulders,
In your face,
In your jaws,
Allowing yourself to release that.
And as you follow your breath in,
Feel it expand within you.
Feel yourself open up with each inhale,
And feel yourself ground down into the surface beneath you with each exhale.
Now,
I invite you to place your attention on your heart space,
On your chest.
And I want you to imagine a glowing warm ball of beautiful yellow light in your chest.
You feel warmth from this vibrating glowing ball of light.
You feel the energy as if it's gently glowing,
Vibrating.
With each inhale and each exhale,
You feel this ball gently expanding.
And as it expands,
You feel it warming you from the inside out.
As you continue to breathe and focus on this ball,
You feel it expand,
Moving out across your chest,
Up towards your neck and head,
Down your abdomen.
With each breath,
It begins to expand further and further,
Continues to expand.
This warm light travels down your arms into your fingertips,
Down your legs into your toes,
All the way up into the crown of your head,
So that your whole body is gently vibrating,
Glowing with this warm beautiful light of love.
Your heart is open,
You feel expansive.
It expands out past your skin into the room that you're in.
You feel as if you're floating in this beautiful,
Energizing,
Purifying light.
With your heart open with this beautiful warm light glowing,
Radiating from you,
You feel hints of joy creeping into every part of your being.
Continue to focus your attention on this warmth,
On this light,
On this joy.
Continue to focus your attention on this warmth,
On this light,
On this light,
On this light,
On this light.
I invite you to call to mind someone who you think could use some of this good energy and invite them into it.
Knowing and trusting that when you raise your own energy,
When you share it with others,
They can feel it.
Send this love,
This light in their direction.
Also noticing how it feels in your body to spread joy,
Love,
Positivity with others.
Maybe you feel a smile creeping over your face as your heart is smiling open.
I invite you to place one hand on your heart and one hand on your stomach in a way that feels connected.
And I invite you to tell yourself,
I love you.
Feel this love in return.
And when you're ready,
I invite you to wiggle your fingers and toes or stay in this energy as long as you would like.
If you're ready to come back into the room,
I invite you to open your eyes.
Slowly,
Gently,
Noticing any shifts in your energy.
And I invite you to challenge yourself to spread love and joy when you go out into the world.
Thank you so much for practicing with me.
Namaste.
