Guided Meditation

Guided Meditation for Happiness*

Welcome to this meditation on cultivating more happiness.

Before you begin, it’s good to wear comfortable, loose clothing.

You can lie down or sit comfortably, you can sit in a chair or cross your legs with your hands resting one over the other in standard meditation pose.

If at any time you feel uncomfortable, stop the recording.

Now, close your eyes. Begin to listen to the sounds of the music.

During this time, know that you are allowed to release yourself from the tasks of the day and the responsibilities you have – just for a little while. Let yourself be free to explore, smile, and experience bliss.

Bring your focus to your breathing.

Feel your breaths grow longer and deeper.

Take a few moments to breathe in and out, letting yourself leave the outside world behind.

In your mind’s eye, imagine a path. It can be any type of path you choose, but at the end of it, you see a door. This door opens to your inner world.

As you push the door open, you see a ray of light. It is warm and inviting, allowing you to relax.

This is your inner world. Step into this beautiful world.
Relax into the warmth and harmony.

Only you know about this place.

Take a deep breath. Close the door to the outer world. Let yourself fully engage into this inner world. A world where you are safe and can experience happiness.

Allow yourself this special time to work on your levels of happiness so that you may spread joy within yourself and eventually radiate it out.

It’s okay if your mind wanders. When you realize you have gone on a thought tangent, it’s all right.

As you are able, bring your awareness back to this meditation. To the sound of my voice.

Now, take a deep breath.

Feel your toes and feet begin to relax.

Feel your legs relax.

Feel your thigh muscles loosen, followed by the muscles in your abdomen.

Gently tell them to relax.

Moving up your chest, relax the muscles around your ribcage, and release the muscles around your back.

Feel the muscles in your shoulders releasing tension.

Now, let the muscles in your neck relax, followed by all the muscles surrounding  your head.

Take another deep breath. Let the air gently fill your lungs.

Breathe out, allowing yourself to exhale until no more air is in your lungs.

Breathe in again. Feel your lungs expand.

And breathe out.

Breathe in through your nose for a count of four: 1…2…3…4…

Hold.

Breathe out through your lips for a count of eight: 1..2..3..4..5..6..7..8

Breathe in: 1…2…3…4…

Breathe out: 1..2..3..4..5..6..7..8

Imagine the path you were on when you entered your Inner World. Continue on that same path. You are surrounded by the same golden light that you first saw.

The path upon which you are walking is well marked in a rich alpine forest. White pine trees line the path.

The morning sun shines brightly above you, casting golden rays of light all around you.

You walk until you find a rock outcropping overlooking a mountain vista. Hundreds of peaks span the horizon. Some are near, and some are farther away.

As you gaze at the expanse of mountains, a feeling of peace comes over you. Nature’s beauty is so precious and she gives us this gift so freely.

You take in this beauty. And you allow yourself to smile: to smile at the jeweled blue and green mountain peaks.

The golden rays illuminate the landscape, and gently mix light and color so that the view looks like a painting.

Smile as you become aware of the wonderful plants and animals around you. The sound of birds singing their morning song reaches your ears.

You notice a large tree near you. It is old, as the girth of its trunk is very large.

The papery bark tells you that it’s a sweet birch tree. The leaves smell of sweet wintergreen.

A few leaves fly away from the tree in a warm, gentle wind.
One lands in your hand and you smile as the leaf gives off the its minty scent in your palm.

You smile at this marvel and take a deep breath.

There’s something else. Besides the glorious aroma, the leaves start to make beautiful sounds – like a beautiful stringed dulcimer – as they flutter in the mild wind.

Light, airy sounds.

Sounds that have a beautiful, melodious tone that compliment the golden rays of light all around you.

Now you’re surrounded by golden light and glorious sounds.

As you listen to the music, you feel your heart lifted and full of joy: there’s such beauty all around you, making your senses dance in euphoria.

Next to the tree is a bush with emerald leaves ending in triangular points.

At the base of the leaves are small berries that resemble raspberries, but they are lighter red in color and smaller. They are wine berries growing in abundance all over the bush.

You pick a few and eat three at once.

The sweet tangy flavor makes your mouth water!

You close your eyes and savor the flavor.

As you chew and swallow these delicious fruits, you feel a warmth and energy emanate from your core. Life-giving energy rises within you and makes its way out through your head, arms, core, and legs.

You feel this energy as a life-force that grows stronger with each beat of your heart.

All your senses are in ecstasy.

You feel a sense of calm appreciation for this beautiful bounty you’re able to experience.

You look out toward the berry bush and poplar tree, and then back out to the landscape.

The sun is even higher in the sky now, and you can make out beautiful flowers dotting the landscape in pastels. Splashes of crimson and gold also speck the landscape.

More scents come to your nose: honeysuckle, rosehips, lilac.

The bliss you feel at nature’s richness radiates within your body.

This powerful energy continues to radiate out of your core, out of your head, and out of your feet, casting more light all around you.

You look up and see a golden aura of energy surrounding your body.

It’s pure energy and light, and you can’t help but smile.

You bask in this life force energy combined with the sunlight and feel every muscle, every cell, every part of your being infused with nature’s happiness.

You stay here for a few moments, just listening to the sounds of the music, smiling, taking it all in.

Now that you are infused with this golden energy all over your body, you are ready to leave this inner world.

It has infused you with the tools you need to return to your day with bliss, more energy, and more happiness.

The beautiful vista looks more golden through your aura of energy. You feel strong and vibrant.

The smile on your face grows wider and a sense of gratitude comes over you for having the chance to visit this special place.

You turn to go, but the beautiful sound of the leaves keeps you still for one moment longer.

The notes beckon you to stay strong, and to radiate your beautiful golden energy out to the world.

Once more you take a deep breath in and breathe out in tandem with the music. Once more you encounter the scent of sweet mint.

Slowly, you start to walk back up the path. You see an eagle flying in the distance. Its wings span a great length and it stares at you. As a final gift, it sends you more energy and light to soar in your outer world.

You continue to walk back up the path. The music from the leaves still plays as you approach the door. Slowly you pull it open and continue on the path to the outer world.

You arrive and stop for a moment to take a deep breath.

You hear the music from the leaves fading out as you return to your outer world.

You breathe in, slowly and deeply.

Then you breathe out slowly, deeply.

Breath in and hold for 1…2…3…4…

Now breathe out and hold for 1..2..3..4..5..6..7..8

Take one more deep breath in through your nose, and out through your mouth.

Slowly open your eyes and feel the energy of your inner world shining through and the golden energy that surrounded you is still there, radiating from your core.

Smile and take one more deep breath as you return to your day.