Welcome to this practice in finding joy,
Which is inspired by the work of Barbara Fredrickson.
Barbara's work is about positive emotions and connection,
And that will be the focus we take today.
That and noticing what we sometimes miss.
Those tiny little micro moments of maybe appreciation,
Of gratitude or joy.
These are moments where we feel okay with the world,
But unfortunately our default is often to brush these moments off,
Maybe to ignore them or even disregard them.
And yet,
If we tune into these tiny little moments and really notice them happening during the day,
We start to create a foundation that we can build upon to connect more with others,
To be inspired,
To be creative and altogether to be in a better mood.
It sounds really simple,
But it actually takes practice.
And this meditation today is a starting place to recognize joy,
To allow it and to nurture it in our life.
So let's start by finding a comfortable position for your body.
Move as much as you need to to settle.
You might be sitting or lying down.
Find whatever feels sustainable for you for this meditation.
And now gently allow the eyes to close.
And if that's not available for you,
You can try softly gazing at the floor or even the ceiling,
Depending on your position.
We're always aiming to minimize distractions in our practice,
Even though there will always be distractions.
They're part of life.
There might be inner distractions of thoughts or sounds outside.
Maybe the temperature or your comfort level.
But even if you feel yourself distracted.
Remember to be kind to yourself.
Everyone's mind wanders.
Training takes time.
Even if you maintain focus for a microsecond,
Reward yourself for that.
That is meditating.
So take a few slow breaths in through the nose.
Not breathing in too deeply.
And breathe out slowly through the mouth or the nose.
Allow your body to settle a little more.
Feel the weight of the surface beneath you.
Notice where your breath is.
Do you feel it around the nostrils?
Perhaps you feel the chest move or the abdomen.
Follow the path of your breath as it enters and leaves your body.
Allow yourself a moment to familiarize yourself with your breath.
Your unique breathing patterns.
Not changing anything.
Just landing here in this moment today.
Allow your senses to open to the environment and the sounds around you.
Sounds close by.
And sounds far away.
There's no need to label them.
You can just say to yourself,
I'm noticing sounds.
You might become aware of the sensations of warmth or coolness.
Where the air is touching your skin.
Or maybe sensations where your body touches the surface that provides support.
Perhaps you're noticing the gentle rise and release of your chest and belly.
As your breath comes in and goes out.
Perhaps you're noticing your whole body breathing.
Can you welcome the aliveness of your entire body?
As you lie or sit here in this meditation.
I invite you to take a moment now to sit here in this meditation.
I invite you to take a moment now to create an intention for today's practice.
This can be whatever you need it to be.
Perhaps it's to remain attentive to your body.
Or to relax.
Or to welcome in joy as your human right.
Take a moment to find something that means a lot to you.
I invite you to acknowledge your inner resources.
That inner felt sense of well-being.
Sensations of feeling grounded.
Feeling secure and at ease.
Knowing that you are not alone.
Knowing that you are not alone.
Knowing that you are not alone.
Knowing that you are not alone.
Knowing that you are not alone.
Knowing that you are not alone.
Knowing that you are not alone.
Knowing that you are not alone.
There is a sense of air within you.
Quiet in the background but always there.
Joy doesn't need to be a big experience to be felt.
Notice and welcome sensations throughout your body.
The natural aliveness in the front of the body.
In the back of the body.
Sensations on the left side of the body.
Down the right side of the body.
Notice sensations deep inside the body.
On the surface of your body.
Welcoming the natural aliveness of the whole body.
Radiating out in all directions.
Bring your attention to the body breathing itself.
Welcoming sensations of breath through the body.
As the breath goes in and goes out.
With each exhalation allowing a sense of letting go.
Allowing feelings of peace and well-being to flow through the body and mind.
I invite you to turn your attention to your mind.
To your thoughts.
And notice like you are your own witness.
Are there any thoughts or emotions that are calling your attention?
Are there messages that are calling your attention?
Are there thoughts inviting you to reflect?
Allow your attention to wander through your body.
Welcoming all the different sensations that are present.
And as you do,
Welcoming in feelings of joy.
It might be in the background.
It might not be very obvious at all.
Perhaps it's just a hint.
A felt sense of joy.
The smallest emotion.
Or maybe it's even the thought of a positive emotion.
And if you feel nothing,
Then that is fine too.
But feeling nothing is something.
I invite you to imagine a warm glow in your heart and belly.
Allow this glow to radiate out.
Let it touch every cell of your body.
Feel your entire body radiating feelings of subtle joy.
Of ease.
Of contentment.
Perhaps it's just a sense that you're okay right now in this moment.
And that there's nothing to change.
You might find it helpful to recall an experience.
A person,
An animal or pet perhaps.
Or even a place that evokes subtle joy in your body.
It can be a recent experience.
Or a recent memory.
Or something from the past.
As you bring this experience or person to mind,
Notice where and how you experience the sense of joy within your body.
Be curious.
Do you feel it in your chest?
Your abdomen?
Do you feel it in your heart?
Connect to these sensations in the body.
Recognise this sense of joy.
That is always there.
Always present within.
Allow all thoughts to drift away.
Like clouds in the sky.
As you become more and more absorbed with these feelings of joy in your body.
You might be noticing that there are opposite feelings arising.
Perhaps there's a negative emotion.
And if there is,
That's fine and expected.
Perhaps it's an emotion.
Perhaps it's a thought.
Perhaps there's something that won't allow you to feel joy.
Perhaps there's something that won't allow you to feel joy.
And if that's there today,
Be curious.
Spend some time alternating between joy and its opposites.
And if it feels comfortable for you,
Perhaps you might welcome both to be present at the same time.
Allowing these barriers to be here.
Being soft if there is resistance.
Always experiencing how this feels within the body.
Just welcome everything now to be as it is.
Joy.
Sensations.
Thoughts.
Maybe frustration.
Boredom or restlessness.
Or maybe you just have a sense of stillness.
Take a moment to acknowledge this simple feeling of well-being.
However great or small it is.
Acknowledge this time you are taking today to take care of yourself.
To take care of yourself.
To reflect upon what joy means to you.
And if you can,
Allow your sense of inner joy to gently expand and grow.
To spread around your body.
I invite you now to take a moment to imagine yourself going about your day.
Welcoming in small micro moments of joy.
Along with whatever else you are experiencing.
Making it your intention to welcome in these moments of positive emotion.
To notice them.
To embrace them.
Wherever you are and with whoever you are with.
And in whatever you are doing.
Allow these moments to connect you more deeply to others.
To build a foundation of love and compassion.
Taking this time today,
Experiencing joy within the body is an act of self-compassion.
And when it feels right for you,
Allowing and welcoming any positive emotion.
To allow yourself to be a part of this moment.
To be a part of this moment.
To be a part of this moment.
Allowing and welcoming any positive emotion.
Inviting your body to start moving,
While all the while feeling grounded,
Secure and connected.
Allowing these feelings to travel with you for the rest of the day.
