Today, we're going to talk about

creating an internal happy place by

focusing on visualization and imagery

to help elicit different emotions

and states in our mind and body.

So let's start by settling in.

Finding a comfortable posture,

if you haven't already.

And for this meditation in particular,

since we will be doing some visualization,

it will be helpful to close the eyes.

And you can do that now,

if it's comfortable.

We'll start by focusing

on the sound of the bell.

Taking a deep breath together.

In through the nose.

And out through the mouth.

Inviting your jaw to soften and relax.

The neck and shoulders.

As well as the belly.

Eventually letting the breath

come back to its normal rhythm,

if it hasn't been already.

And taking a few moments to

anchor your attention there.

Now the first thing I want you to do is

just imagine you're in a place that brings

you total ease, calm, and relaxation.

This could be at the beach or with family

or good friends or maybe hiking alone

on a mountain or resting in a pool.

Wherever it is for you, what would bring

your total peace, ease and relaxation?

Once you have that, just imagine

that you're in that location.

And as you're there, you start to

notice some of the sounds around

you, or the silence around you.

As you look around,

you notice the scenery.

Colors, shapes.

The landscape.

And as you breathe in, mmm, the

air has a particular scent to it.

So just notice what that scent is.

Creating really vivid imagery in your mind

and now experiencing it even in your body.

So feeling anything in your body.

What's the temperature like?

Is it warm, hot?

Cool?

Are your shoes on or off?

Are your feet in the sand or the grass?

And start to feel in your body what

it's like to be totally at ease,

totally relaxed in this place.

No worries.

No concerns.

Nobody that needs anything from you.

Nothing to do.

Fully safe, fully at ease.

And just take a few moments to

relish this goodness and enjoy being

in your own little happy place.

In a moment, I will ring the

bells to conclude our meditation.

And when I do, you can listen to

the bell from your happy place.

So even though you may be a little

reluctant, you can start to reorient

yourself back into the space.

Inviting your eyes to open.

And congratulations, you

created an internal happy place.

And that doesn't have to

be called your happy place.

It could be called your relaxation

place or whatever you want to label

it, but it's pretty cool that you

can create this for yourself and you

can go there in times where you might

feel a little stressed or overwhelmed.

Of course, during our day, we can't

just close our eyes and go to the happy

place, but there are probably a lot of

opportunities, maybe at the end of the

day, or even in the bathroom, that we can

close our eyes and change our emotional

state just by shifting what we're

focusing on and what we're imagining.

So I have some fun with this.

And I'll talk to you soon.

Take care.