This meditation we're going to work on choosing our focus and choosing where our thoughts go. And we start by either sitting comfortably in a chair or lying down. You might have your eyes open and looking at the images on the computer screen, or you might choose to close your eyes. And we begin by taking a couple of deep breaths, inhaling through the nose and exhaling through the nose. If it's comfortable for you, incorporating and Udaya breath, so that's bringing the tip of your tongue behind your upper teeth, keeping the mouth closed and jaw relaxed and inhaling into the back of the throat allowing the air to flow down into the belly. And as you do so you might hear that ocean in your mind.

Inhale and exhale. And if at any time during this meditation, you find that you're changing focus, that's okay. simply return to your breath and return to the intentions that we're going to be setting. So we know that thoughts are habits. And it's not that some people can simply find joy, or some people have it and other people don't. It is where you choose to let your thoughts go.

So we're going to work on finding where those positive emotions reside in the body. And we're going to see if we can cultivate them a little bit. So with your Eyes closed or looking in front of you. staying nice and relaxed. I want you to kind of check in with your body and scan. And imagine a happy moment.

Or imagine what happiness feels like. Where do you feel it in your body? You might feel yourself instantly starting to smile and you feel it in your face. You might feel a tingling in your scalp. You might even feel a little butterflies or jittery in the belly but in a good way to hold on to that happiness for a moment and just be with it. What does gratitude feel like?

You can either imagine a moment where you have felt grateful or just feel appreciation, deep appreciation for all things. Where do you feel it? hold that for a moment. Where does laughter live? Laughter amusement, maybe silliness. Where do you find that in your body and what does it feel like?

It's okay to recall a funny event and if you start laughing that's good. What does love feel like? What does it mean to feel deep love? To you? Where does it manifest in your body? And last word is joy reside.

I've done this in previous meditations. Where do you feel joy in the body? What I'd like you to do, of the emotions we've gone through Happiness, gratitude, amusement, love, joy. Pick one that you'd like to work on. Imagine a situation where you have felt those emotions one of those emotions. visualize how it made you feel.

See if you can pinpoint where it resides in your body might be in more than one place. And as you inhale, imagine those points are bright lights. And as you inhale, it's like you're breathing oxygen into those spaces. As you exhale, you're letting them expand and spread through your body so that you're bringing that emotion everywhere through your head out through your fingertips and toes. Inhale, let it expand. filling with light.

Exhale. Okay, breathing in and out for a moment each time. noticing how that light or lights growl. If there's more than one light, allow them to start to unite as your whole body lights up. And inhale into that space. Exhale, let it expand so that now it's going beyond your body.

Tomas just if it were around, you know, let it expand further imagine it's going out and reaching your neighbors, people in your town. Let it expand past your country until it reaches the entire world. And beyond that when you're ready, you're simply printing yourself back To the present moment, allowing your breath to soften and return to normal. Kind of wiggling your fingers and toes, maybe rocking your head side to side, bringing yourself back to the present moment. When you're ready, you can open your eyes