Happiness Meditation : Scientifically Proven Guided Practice

Find a comfortable position and close your eyes.

Allow your attention to move to a positive memory.

You might have many positive experiences,

But for this practice,

Just choose one which is prominent.

In the memory,

Where were you?

Inside or outside?

Try and focus on what you can see.

Move around the memory.

Build the scene in your mind.

If you were outside,

What was the weather like?

What could you see?

If you were inside,

Think about the floor,

Walls,

Furniture.

Focus on each thing you can see around you.

Now think about the other person or people in the memory.

Focus on their face.

What was their expression?

Look at their eyes,

The color.

Look at their nose.

Look at their mouth.

What were they wearing?

Focus on their clothes and the color.

What were they doing?

Recreate the image of what they were doing in your mind.

Now try and focus on what you could hear.

Allow the sounds to fill your mind.

Try and focus on the other person's voice,

The tone.

What did they say?

Try and recreate the sound of them.

Think about other sounds in the environment.

Think through each sound and allow it to fill your mind.

Now try and focus on the smells in the memory.

Was there any food or drinks?

Perfumes or aftershaves?

If you are outside,

Are there any other smells like fresh grass?

Now try and focus on any taste in this memory.

Did you eat or drink anything?

Really savor the taste of this.

Allow the memory to fill your mind.

Now try and focus on the feel of things in the memory.

Did you touch anything or anyone?

How did it feel?

You are free to move around this image or memory at your own will.

Focus now on the strongest and most positive bit of this memory.

How did it make you feel?

Allow the feeling to wash over you,

To fill your mind.

Really savor this feeling.

What went through your mind?

What was important to you?

What does this memory mean about your life?

How does it show your positive qualities?

Think about these positive qualities which you have.

Once again,

Think about the feeling and allow it to fill your mind.

You can go back to this at any time.

Now just begin to become aware of the room you are in.

Aware of the sound in the room.

When you are ready,

Open your eyes.