Sitting either in a chair or on the floor.
Allowing yourself to be comfortable.
Once you find a comfortable seated position.
Begin to close your eyes.
Draw your attention inward.
As you bring your awareness to a time when you felt a deep sense of joy.
It may be a time in your childhood.
It may be a time in your adult life.
Whatever it is.
See if you can remember it with all the detail that you can imagine.
Once you find that experience.
Begin to remember it as you feel the feeling of joy in your body.
And let your attention rest on that feeling.
That feeling of deep joy.
That feeling that resides deep within you.
Holding your attention to that feeling as long as you can.
As thoughts come and go.
Let them arise and dissipate.
Without holding on.
Return your attention back to the feeling.
Observing thought.
Without judgment or comment.
Without analyzing or ruminating.
And without getting lost in the story.
Always returning to that feeling,
That deep feeling of joy.
When you lose that feeling.
See if you can return to it.
If it's hard to return to.
Go back to the experience,
The memory.
Go back to the detail of the memory.
And then capture the feeling,
That feeling of joy and hold it.
That sensation in your whole body.
Continuing to practice in this way.
Mindfully attending to whatever arises.
Without judgment or comment.
And then landing your attention.
In that experience of joy,
That feeling of joy in the body.
I'll continue to watch the time.
As you continue to practice.
Where is the mind?
Where is the breath?
Slowly begin to deepen the in-breath.
And lengthen the out-breath.
Maintaining that feeling of joy as long as you can,
As long as possible.
Letting the gaze fall open and downward when you feel ready.
And let yourself transition.
Back to your life.
Carrying this joy with you.
Be well.
