Hello and welcome.
Today's practice will be short but powerful.
We are going to kick off the day by cultivating joy.
So wherever you're at,
Find a nice seated position.
Find a nice tall spine and consciously soften through the shoulders.
Begin to deepen the breath,
Allowing the breath to reach down into the lower belly,
Expanding the belly,
Expanding the lungs,
And then release the lungs to belly.
Take a few nice deep breaths like this,
Feeling into the body.
One more really deep breath,
Filling the belly maximum,
Filling the lungs horizontally,
Vertically,
Front to back,
And then exhale,
Release.
Now with eyes closed,
Still sitting tall,
Just allow your breath to be natural and just drop down into the body,
Noticing how you feel today,
And allow the corners of the mouth to lift slightly.
A gentle smile,
As you begin to think about all that is that you have to be grateful for,
Bringing to mind the space that you are currently inhabiting,
The time you have to dedicate to yourself,
To your meditation,
To your joy.
Feeling through this miracle of a body,
Even the aches and pains,
Even the parts that don't seem to be working right,
Send them gratitude and love.
Infuse them with joy.
Infuse your joints with joy,
Your muscles.
Feel the divine rhythm of circulation through the body.
Feel the sense of joy,
The smiling energy expanding throughout the body.
Allow the smile across your face to get bigger.
Allow the sensation of joy to envelop you.
As we move forward on our journey today,
Whatever comes our way,
We can meet it with equanimity and peace,
Because this deep inner joy is within us.
It is unshakable.
It is undeniable.
And it radiates all around you.
And when you're ready,
Drum your fingers on your legs with a surface below you.
Drum your toes.
Gently blink your eyes open.
Picking in this beautiful day,
I wish you all good things.
Thank you for meditating with me.
