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We could all use more joy but often don't know where to find it. This meditation helps you cultivate more joy.
Find a comfortable position, whether sitting or lying down. Closing your eyes gently or softening your gaze, and take a deep breath in through your nose, feeling your belly expand, your chest get larger into the sides of your rib cage. Hold for a moment, and then exhale slowly through your mouth. With each breath, allow your body to relax and your mind to quiet. As you settle into this space, set an intention to uncover joy that already exists within you.
Speaker 1:No matter your current circumstances, it is there for you. Remind yourself that during this time you are open to experiencing joy. Bring your awareness to your body starting at the crown of your head and slowly move down, noticing any tension, breathing into those areas gently, letting any sort of tension relax and go with each exhale, relaxing your forehead, your jaw, dropping your shoulders, and let the weight of your body sink into the ground. Now imagine warm sunshine surrounding you, Allowing its beams to shine on you and warm you up. This light, this warmth represents joy, radiant, pure, and nurturing all for you.
Speaker 1:With every inhale, envision this light growing brighter and more vibrant, and as you exhale imagine yourself letting go of any heaviness or doubts that may have clouded you or your spirit In this moment of calm, with the light radiating over you, ask yourself, what truly matters to me? Allow yourself to be with whatever comes up, and take in considering when was the last time you felt genuine joy. Allow the answers to surface without judgment. Perhaps images, memories, or sensations arise. Trust this moment and the wisdom that surfaces, allowing you to notice these moments of joy, these joy spots waiting to be uncovered.
Speaker 1:Now, turn your attention to a challenging time in your life. Bring to mind the moments where joy may have showed up there, maybe with a different flavor, maybe not so bright like sun on your face, little small moments that felt like grace or ease, a text from a friend, a soothing look from another, some random experience that may not be so random after all. Noticing even there moments of joy like unexpected gifts hidden within the pain. Visualize those moments, those needlepoint tiny pieces of joy. How did joy meet you then what did it feel like to have joy in those dark moments Gather up and embrace the energy of those experiences, acknowledging that joy often arises when we least expect it.
Speaker 1:Now imagine yourself as someone that creates joy, like a joy gardener, picturing yourself tending to a beautiful garden filled with what brings you joy. Plants, vegetation, vegetables, fruit, all a metaphor for the different joy spots in your life. Bring to mind what are some of the small everyday joys that you can cultivate, fertilize, water. How can you nurture these aspects in your life moving forward? Allow the image of this garden to fill you with warmth and inspiration.
Speaker 1:Again, noticing the sun, illuminating this space, warming you with its glow, its life giving energy. Know that you can return here whenever you wish to reconnect with joy. Now take a few more deep breaths bringing your awareness back to your body and the space around you. Wiggle your fingers and toes feeling grounded and rejuvenated. As you open your eyes, carry the intention of discovering joy with you throughout your day, remembering your life does not need to be perfect or even easy for joy, to be with you and even to flourish.
Speaker 1:It's within you waiting to be unearthed. Savor these moments of joy, and when you feel ready, open your eyes, start moving around, wiggling your toes and your fingers, enjoying this moment and taking what has come up in this meditation into your day. May you know a deeper sense of joy today, beloved one.