Meditation for Happiness – Dhyana
Step by Step 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 that 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.
Props required: Blankets, Bolsters, Cushion
Movement Type: Meditation
Sub Movement Type-A: Visualisation
Sub Movement Type-B: Meditative
Main Anatomical Focus: Mind
Secondary Anatomical Focus: Nervous System
Physiological Focus: Nervous System, Respiratory System
Therapeutic Focus: Fatigue, Stress
Contraindications:If you suffer from Lower Backache or knee pain while sitting crossed legged or kneeling, during meditation, try sitting on a chair or lying in Savasana.
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