As we heal,
There are many delicate,
Painful memories or feelings to sift through.
While healing can feel heavy,
Remember that joy is there for you and can counter those emotionally draining or overwhelming days.
For this joy-creating meditation,
Find a private,
Quiet space where you can sit or lie down comfortably.
Add any support pillows if you wish.
Gently close your eyes or lower your eyes in a soft gaze.
Let's begin.
Take a deep breath in through your nose and slowly exhale through your mouth.
Allow yourself to arrive fully in this moment.
Ah.
As you breathe naturally and easily,
Start to focus on any sensations in your body.
Is there a heaviness or exhaustion lingering anywhere?
Such as in your neck or shoulders,
A tightness in your chest,
Or constriction in your hips or legs?
What areas feel light or relaxed?
Or perhaps some parts feel distant?
Recognize all those parts and allow them to coexist together.
No need to attach any narrative or conclusion on this gentle investigation.
Just witness the beautiful inner workings of you.
Inhaling nourishing air,
Observing your parts,
Exhaling and allowing them to be.
Inhale nourishment,
Exhale be as you are.
Breathe like this for a little while and say the words in your mind.
Inhale nourishment,
Exhale be as I am.
I now invite you to take a moment of self-havening.
A way to soothe your vagus nerve,
Reminding yourself that you are safe and cared for.
Just follow along or move at your own pace.
Bring your hands gently to your face.
With soft fingertips,
Stroke from the center of your forehead outward towards your temples.
Moving slowly and rhythmically.
Now,
Use two fingers from each hand and place them between your eyebrows.
And stroke on either side of your nose.
Directing the movement across your upper cheeks,
Beneath your eyes,
And move towards your ears.
Massage the fascia of your cheeks and give extra attention to any area that feels tight or knotted.
Ah,
So nice.
Next,
Move your hands on either side of your mouth and massage your lower jaw area.
Moving your fingertips towards your earlobes.
As you massage your jaw,
If it feels good,
Open and close your mouth at the same time.
Doing this can help your jaw relax.
Now,
Move your hands to your ears.
Start to softly massage the outer ears.
From the top to your earlobes.
Left hand massages the left ear and the right hand massages the right ear.
Move downwards in gentle strokes until you reach the earlobes.
Repeat this action as many times as you wish to a degree that feels good.
A branch of the vagus nerve can be activated via the skin of the ears,
Evoking feelings of calm.
When ready,
Finish your movements and place your hands by your sides or wherever it feels comforting to you.
Focus back on the breath and your body.
Inhale,
Exhale.
Ah,
Be.
Do you notice any changes to areas of constriction or unease?
Is something more open or expansive?
Simply watch and allow.
All is well.
Just remember to breathe.
Inhale,
Exhale.
Calm and ease.
Breathe like this for a few moments.
Next,
I invite you to go on a visual journey to engage all five senses,
Called active imagery.
This is an embodied practice that helps the nervous system feel safe.
You're going to be in a movie called My Joy.
You are the star,
Director,
And writer.
Stay settled in,
Relaxed,
And let's start.
Visualize yourself walking down a hallway painted in warm,
Inviting colors.
And on the walls are photos of beautiful,
Stunning landscapes that you've seen or been to before.
Glance at each photo as you walk by,
Noticing if any bring up lovely thoughts or memories.
Your pace is easy and fluid,
And it feels good to be in your body and moving.
Your mind is alert but calm,
And your chest is loose and open.
You've got your favorite clothes and shoes on.
Look down and see your top and bottoms.
How does it feel to wear your favorite colors?
How do the fabrics feel against your skin?
Are they soft and welcoming?
Look down at your shoes,
The ones you saw with delight and knew they deserved to be on your feet and out in the world.
Are you walking more confidently because of them?
Then you remember there is a backpack over your shoulder.
Or maybe it's just a favorite bag that carries all your things with you.
It feels satisfying to be wearing what you love and having all the things inside your bag that are useful and soothing for you.
Embrace any and all your feelings and sensations.
Up ahead,
You see a white door with a golden handle.
It feels welcoming,
And as you approach,
You feel the anticipation of what's on the other side.
As you twist open the handle and open the door,
The scene before you is so familiar and immediately feels safe.
It's a place that you love,
Either real or imagined.
Maybe it's a lush forest resplendent in old,
Wise trees with thick trunks and rich green leaves and branches covering the forest canopy.
Or it could be a stunning beach with silky white sand that tickles your toes and the aquamarine waters are lapping against the shore while the sun casts its rays on your eager face.
Maybe it's the inside of your dream house with oak floors and big windows and a garden outside.
Flow with this and allow the details to fill in visually as you step across the door's threshold and begin exploring your special place.
The colors pop and are so,
So vivid.
Imagine reaching out your hand and touching the environment that you're creating.
Feel the textures and surfaces and feel the temperature against your skin.
Are you in eternal spring or the long days of summer?
Could you also be inside and feel the sun coming in through a window?
Soak in the season of your choice.
Start to tune in to the sounds around you.
What do you hear in your safe world?
Are there birds singing,
A dancing breeze blowing a palm tree,
Or maybe there is lovely music?
Notice how soothing these sounds feel to you and how relaxing they are.
And what about those most wonderful smells meeting your nose?
Do you detect the fragrant scent of tropical flowers or freshly cut grass?
Or maybe what's wafting towards you is your favorite essential oil.
Incense burning or even your favorite food cooking,
Apple pie,
Cookies,
Sundae roast.
Inhale deeply with your olfactory senses and embrace the smells that bring a smile across your face.
Mmmmm.
As you explore your sanctuary,
Add other details that fill your heart with happiness.
Maybe your beloved animal is walking beside you and jumping in the grass or sniffing the ground.
Or one of your favorite people,
Either a real person or perhaps a media figure that feels safe to you,
Is walking beside you and making conversation.
They have a soothing presence and you trust them.
Take it all in.
You are the author of this joyful,
Calming place.
With its beautiful colors,
Soothing sounds,
Delightful smells,
And all the animals or people that bring you peace.
See how vast and open your place is,
That you don't feel hemmed in or trapped.
It's absolutely spacious where you are allowed to feel unfettered joy.
Feeling completely whole and satisfied,
You find a place to rest momentarily.
Take your backpack or bag off and open it to retrieve a snack and drink.
Inside the thermos is your favorite beverage ever.
Pour it into the thermos lid and taste its sweetness or rich flavor.
Mmmmm.
So good.
Begin to bite into your hard-earned snack.
Is it savory or sweet?
Salty or rich?
Allow the taste to melt on your tongue,
Sing in your mouth,
And absorb these delicious sensations.
You finish your snack,
Drain the last of your drink,
And begin packing away your thermos into your bag.
After packing your bag,
You bend down to pet your animal and you say goodbye.
Or you turn to that person that you've been talking to and relating to and you wish them well.
It's time to go.
But you survey all that's taken place.
And you can give yourself permission to fully release all heaviness or heartache.
You are valid,
Safe,
Alive.
You walk towards the white door,
Open it and walk through,
Shutting it gently behind you.
Rather than feeling sad to go,
There's a buoyant elation and lightness in your spirit and step.
It fills your entire being with gratitude.
Inhale,
Elation.
Exhale,
Lightness.
Inhale,
Elation.
Exhale,
Lightness.
Let out a sigh if that feels good.
Ah.
Amazing.
Thank you for joining me on this sensory journey.
I encourage you to access your joyful place whenever you need a safe resource.
Make it all come to life as you see fit during those hard moments.
Watch the vivid colors emerge.
Feel the textures with your hands.
Wear your favorite clothing and shoes and carry your favorite bag.
Hear all the soothing,
Happy sounds around you.
Smell the nature or surroundings that evoke relaxation or uplifted feelings.
Walk with your animal or person who feels completely calm.
Eat and drink the things that make your taste buds and stomach dance.
Trust that joy is for you and you are the talented engineer of your healing.
Return to your breath and focus back on your body.
Notice any areas that may have changed.
Places that feel less tight or more softened.
And notice what may have stayed the same.
No need to do anything.
Just accept what is.
When you're ready,
Slowly open your eyes or orient back to your surroundings.
Shake out your arms and legs to wake them up.
Stretch your body if that feels good.
Go about your day knowing that joy is surrounding you always.
Thank you for practicing with me.
