Cultivating Joy
March 16, 2021Cultivating Joy
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- 00:02Happy to see everybody to
- 00:04thank you so much for joining.
- 00:06I've missed you all.
- 00:08We started up the oncology massage
- 00:10for this Milo patients again,
- 00:11which is why we had to do a little
- 00:14shuffling with the schedule.
- 00:16But we're going to continue the on
- 00:19line meditation because I think it's
- 00:21just been so helpful for everybody
- 00:23and I hope this time works for you.
- 00:28As always as we begin,
- 00:31just find a seated position
- 00:34that allows you to be alert.
- 00:38Your spine erect, but not rigid.
- 00:42And also relaxed.
- 00:51Now just take a moment and close
- 00:53your eyes and just rest your hands.
- 00:56It easy, effortless way.
- 01:04Take a moment and just scan
- 01:07through your body and wherever
- 01:09possible just soften an release.
- 01:13Obvious areas of physical tension.
- 01:18We begin the practice of coming
- 01:20back by establishing our home base.
- 01:27While there are many possible
- 01:29anchors such as sound or
- 01:31sensation throughout the body.
- 01:34The most common one we'll be
- 01:36exploring here is the breath.
- 01:42Just breathe naturally and
- 01:45just simply notice where the
- 01:48breath is easiest to detect.
- 01:54And where the breath also feels
- 01:57pleasant, or at least neutral.
- 02:03So you might be paying attention
- 02:06to how the breath feels as it
- 02:09flows in and out of your nose.
- 02:14You might feel the touch of your breath
- 02:17around your nostrils or on your upper lip.
- 02:25Or perhaps you feel the movement
- 02:27of your chest or the rising
- 02:30and falling of your abdomen.
- 02:35Or perhaps you feel your whole body like
- 02:38a balloon expanding with the in breath.
- 02:45Enter fleeting with the outbreath.
- 02:54Just continue to breathe gently
- 02:56in and out through your nose.
- 03:02And allow yourself to get
- 03:04further settled into your seat.
- 03:11With this routing down, notice the
- 03:14energy you receive back from the Earth.
- 03:20Feel how your connection to the
- 03:24support underneath you helps you
- 03:27feel tall. And awake. And alive.
- 03:36We remain connected to the body and
- 03:40the breath aware of body and breath.
- 03:43And feel how the body
- 03:47seemingly breathes itself.
- 03:53Notice into the wonder of the rise
- 03:57and the fall of your chest. The wonder
- 04:02of the continual movement of breath.
- 04:09Soften into a deep feeling of gratitude
- 04:13for the body itself. And your breath.
- 04:20Since your heart opening to
- 04:23the miracle that is your body.
- 04:27Recognize all the wonderful
- 04:30ways in which it functions.
- 04:33And all the amazing ways in which it
- 04:36allows you to connect with your world.
- 04:43Feel your heart open to the
- 04:45miracle that is your breath.
- 04:52And as you do so, conjure up a
- 04:56heartfelt gratitude as you delve
- 04:59into present moment awareness.
- 05:13Recognize how precious and how extraordinary
- 05:16your breath and your body are.
- 05:22Begin to feel your body softening.
- 05:26An opening into this awareness.
- 05:33Feel all tension begin to
- 05:36release from your forehead.
- 05:41Your shoulders.
- 05:46Your belly. And your size.
- 05:56And then intentionally.
- 05:58Ever so slightly turn up
- 06:02the corners of your mouth.
- 06:09And notice how the body
- 06:12reacts to this subtle smile.
- 06:15In turn Tord that sensation.
- 06:26Label that sensation as hapiness.
- 06:31As joy or is bliss? And sit with it.
- 06:41Hold your subtle inner smile.
- 06:45And explore notice what arises.
- 06:54Continue your breath.
- 07:02I notice too that this sensation of
- 07:06joy is available to you right here.
- 07:09Right now. Doing something
- 07:13as simple as sitting still.
- 07:16Watching and noticing.
- 07:22Right here and right now,
- 07:24the more you can be present.
- 07:28The more you can free yourself from
- 07:31thinking about what comes next.
- 07:36The more you can free yourself
- 07:39from ruminating on what has
- 07:42already happened. The more you
- 07:45are available to notice this joy.
- 08:02Notice that joy doesn't so much
- 08:06arise, but joy is revealed.
- 08:11Joy is most available to you when
- 08:15you are available to be nowhere
- 08:19other than wait here. Right now.
- 08:27West in your whole body.
- 08:30In this state of joy.
- 08:33And identify with this bliss
- 08:36as who you really are.
- 08:52This hapiness this joy.
- 08:54This bliss is what we means when you
- 08:59drop all your superficial thinking.
- 09:02And doing. It's what we means when
- 09:08you're nowhere other than present.
- 09:10Right here. This is joy.
- 09:16This is your natural state.
- 09:22We call this sensation an
- 09:25remember that this is joy as you.
- 09:30And it's available to you at anytime.
- 09:35Anytime you'd like to come back to this
- 09:39feeling, all you need to do is just
- 09:42stop what you're doing. And notice.
- 09:50So right here, acknowledge
- 09:53the ease. The spaciousness.
- 09:59Technol. Watch the gratitude and are.
- 10:06Acknowledge your inner smile.
- 10:09And the sensation of joy.
- 10:18Get to know joy in this moment.
- 10:21And make a promise to remember joy.
- 10:26To turn towards joy. And to notice
- 10:31who it is that you truly are.
- 10:46Just continue with three final deep breaths.
- 10:52This time. I breath in through your nose.
- 10:59And out through your mouth.
- 11:06A second deep breath in through your nose.
- 11:12And out through your mouth.
- 11:19Add one more time in through your nose.
- 11:25Hand out through your mouth.
- 11:35And when you're ready to open your eyes.
- 11:40Come back to the moment,
- 11:42come back to the room you're in.
- 11:45State your shoulders.
- 11:48Just make things circles forward.
- 11:52Reverse. Backwards.
- 11:58Take your arms and stretch
- 12:00them out to each side and
- 12:03give just a good stretch.
- 12:05Make some circles with your
- 12:08wrists both directions.
- 12:12And with the final breath in arms overhead.
- 12:18And down into purples.
- 12:23OK, everybody that was beautiful
- 12:26that was grounding and that was just
- 12:29reminding us when we just take some time
- 12:33to sit and do something as little as
- 12:36just turn up the corners of our lips.
- 12:39It's a reminder no matter what's going on.
- 12:43That joy is within us.
- 12:45It's our natural state and it's
- 12:47there at all times.
- 12:49It's just remembering that
- 12:51or just closing down.
- 12:53What's going on around you when
- 12:55things may get a little bit hectic?
- 12:58So once again, I'm Michelle grand
- 13:00licensed massage therapist.
- 13:01It's Milo.
- 13:02It's my honor and privilege to be with you.
- 13:04I hope we continue to join this way.