Meditation for Happiness
Full Written Instructions:
Take a moment to bring your body into your sitting posture.
And now bring your hands into your mudra of choice.
Soften your gaze and gently let your eyelids close down. Now bring you awareness into your body. Ensure your spine is straight, as the sits bones ground into your chair or cushion. Feel the contact points here and let the spine rebound straight and erect. Pull the lower ribs in and let the shoulders go back and down so that your heart centre is open. Draw the crown of the head towards the sky and pull the chin in a little so the back of your neck lengthens and the crown of your head sits in line with the spine.
Now shift your awareness to your breath and allow yourself to begin to become deeply relaxed yet intensely alert, relaxing deeply, letting go.
Now tune in to the sounds occurring outside and let your awareness dance lightly from sound to sound without resting on any particular sound at all. Just notice… and move on. Let each sound relax you a little more so that you let go a little more deeply… while at the same time becoming more alert. Feel your senses tuning in and letting go….
Now bring your awareness inside of the room and again let your senses dance lightly from sound to
sound occurring inside the room… again without settling on any particular sound at all. Just notice….. and move on. Let each sound relax you a little more so that you let go a little more deeply… while at the same time becoming more alert. Feel your senses turning inward and letting go even more….
Now bring your awareness even closer, bring it all the way inside your body…. Notice the sound of your breath… See if you can hear your heart beating … Again without settling on any particular sound at all, just notice… and move on. Let each familiar sound of your body relax you a little more so that you let go a little more deeply… while at the same time becoming more alert. Feel your senses turning inward and letting go even more….
And now… as you go deeper and deeper within… let your awareness radiate from the heart centre… Just settle into and be in the energy of your heart.
Feel it pumping life force around your body…
Notice if there is anywhere the body/mind feels a little dark or heavy.
Now take your awareness into these areas with the intention of shining light on the unknown, and freeing what does not serve.
Notice what emotions, thoughts or feelings are stored there… you might like to make a mental note to do a process around what you find here so you can transform these shadowy aspects into light… but for now, breathe life-force into these areas. And just become more aware.
Take your awareness into the cells of the blood… sense and feel these little pockets of life depositing drops of joy around your body… and notice your energy levels begin to rise… feeling lighter and more vibrant. Just notice these drops of life depositing a lighter, more vibrant energy around your being. Lifting you… elevating you.
Now feel these pockets of life depositing drops of inspired innovation… feel the vibration of your being lifting, as you become more deeply aware of an innate energy coming alive within you now.
Notice creativity and aliveness pulsing with each beat of the heart. Feel it inspiring you, motivating you and moving you joyfully forward in life.
Begin to tune into the alignment between your body and your mind. Notice how your practice is aligning and integrating your body and mind with greater balance. Observe within you how this balance allows you to Be in the world around you. Look and see how much more balanced you are out there in the world and notice a deeper sense of creative productivity in your daily life. As you practise you are more
grounded and more centred with each day. And this feels good… and it makes a happier, more productive you.
Now tune into the alignment between your heart and your soul. Notice how your practice is aligning your heart and soul in a more balanced way. Observe within you how this deeper experience of balance manifests itself in the world around you. Look and see how you be out there in the world and notice a deeper sense of pleasure and bliss in your experience of daily life, as you walk your truth more deeply. As you practise you are happier, healthier and more joyful with each day.
And now let your body/mind bring grounding and centering to the happiness and joy of the heart and soul walking your truth. Feel an embodied sense of joyful balance and notice that this joy comes only from deep within you… Integrated as a whole being.
Feel within you now as you tune back into the heart centre. Feel the inner grin of the heart smile its loving smile, and send that smile around your body in the cells of the blood, depositing life and joy, love and laughter throughout your beautiful being.
You are your creator of happiness and joy, of love and laughter. So feel within you the happiness and joy that already exists, the love and laughter that is already there… and let it grow and evolve and emerge as a happy being, spreading love and joy and laughter throughout the world. Be the change you want to see. Be the love you want to feel. Be the laughter you want to hear. And be the joy you want to spread. You are your creator of happiness and joy, of love and laughter. And the more people who know this in the world, the more peaceful our world can be.
Just repeat in your mind…. I am the creator of happiness in my life. I am the creator of joy and laughter in my life. I create the life I want to live by being the change I want to see.
I am happiness. I am joy. I am life.
I live. I Laugh. I love.
Just spend a moment now visualizing yourself being the change you want to see.
Feel yourself coming into alignment and balancing as your unique and exceptional self.
Sense what it’s like to own the creation of your happiness and joy.
Be that expression now as you feel what it’s like to move yourself forward in life with this happiness and joy.
Again…. take your awareness into the cells of the blood… sense and feel these little pockets of life depositing drops of joy around your body… and notice your energy levels begin to rise… and you feel lighter and more vibrant. Just notice these drops of life depositing a lighter more vibrant energy around your being. Feel it lifting you up and setting you free.
Now feel these pockets of life depositing drops of inspired innovation… feel the vibration of your being lifting further as you become more deeply aware of an innate energy coming alive within you now. Feel innate within your being an expanding space from which deep happiness emerges and flows with gratitude and grace.
These thoughts, ideas, feelings and emotions, they are literally changing your body. You think it… and you strengthen it… So you focus on only that which you want to strengthen. Your practice energizes you… So you feel an impulse, an urge towards healing yourself, healing your life, so you do.
You’ve always had this passion; it was always there, but as you practise you learn how to direct it. Enjoy your mindfulness and the union that it creates. You are yoked with the mind, the body, the heart and the soul… and you are more than this. Your practice brings you home and centres you. It provides you with a peaceful and joyful moment that lasts forever…
Now you can gently and slowly bring yourself up and out of meditation, feeling the permanent impression of these ideas deep within your being. And each day in your daily life, you become more joyfully aware of the profundity of your still, deep and beautiful self.