Here’s a Sample of the “Cultivating Joyful Effort” Guided Meditation Script:
Sit comfortably in a quiet place where you can be free from distractionsLet your spine be neutral and tall, rest your hands in your lap or on your thighs in a way thatpromotes a release of your shoulders, and an expansion of your chestClose your eyes, or keep your gaze soft and low, turn your attention inwardBreathe slowly and steadily in and out through your noseFind a quiet, patient and easy, comfortable breathWatch the breath moving in and out through your nose(pause 3 breaths)And then invite joy into your practice by silently contemplating your whyJoyful effort arises when we understand our purposeWhy meditate? Why practice mindfulness? What benefits do you hope to receive?
By understanding intention, And why you are prioritizing your practiceThe effort in practicing becomes imbued with joy, and easeRecall why you are here, Right now, meditating today. Allow a deep satisfaction to ariseAs you apply effort in this moment, joyfully(pause 3 breaths)And then with your why in mind, Cultivate joyful effortBy shifting your awareness to the benefits you’ve already receivedThrough this practice of mindfulness and meditation
