Your Happiness BlastMeditationGuide

This Meditation Will…

• Ground you back in the present, so you can let go of fear.

• Introduce a simple, yet powerful breathwork technique that you can rely on for years to come.

• Make You Happier!

How does it work?

• Breathing exercise re-energizes and restores your body with life force

• Grounding your intention helps you stop worrying about external forces

• Here’s the formula:

Increased Life Force + Decreased Anxiety = Happiness Blast!

Step 1 – Setting the Stage

• Close your Eyes. Cross your legs into a comfortable seated position. Touch your thumb and forefinger together and rest your hands on your knees.

• Take three cleansing breaths. Don’t try and control them, just take three breaths and notice if you are breathing through nose or mouth, chest or belly.

• On your third exhale, empty your lungs entirely.

Step 2 – Intention Setting

• Before your inhale, set your intention for the meditation.

• Example: “I want to feel happier!”

• Now, inhale slowly through your nose. Breathe, and feel the oxygen expand your lungs.

• When you are at the top of your breath, hold for a second.

• Begin exhaling slowly through your nose.

Step 3 – Grounding Focus

Challenge:

Try expanding your belly when you inhale and compressing it when you exhale.

• Continue taking slow, steady breaths through your nose.

• Notice if any thoughts are grabbing your attention.

• Examples of thoughts: tasks ahead of you that day, something annoying your friend said last night, if you are focusing well enough...

• Whenever this happens, remember… it’s fine! Just let your attention fall back entirely into your breath.

Step 4 – Smile Power

• This powerful trick will release “feel-good” neurochemicals, tricking your brain and body into a more positive state.

• Whenever you notice that you have lost concentration, do this one thing…

• SMILE!

• With your eyes closed, smile to yourself. It’s okay. You’re doing a great job!

• Continue until you have taken ten full breaths.

Step 5 – Power of Now

• After your tenth breath, take one last one… inhale fully and hold!

• Allow yourself to experience the present for a single moment. How does your body feel, how do you feel?

• Remember the intention you set at the beginning of your meditation.

• Exhale fully.

• Inhale and open your eyes!

Congratulations! You did a great job.

• This short meditation is effective for overcoming stressful situations and re-centering emotionally.

• It is a uniquely powerful tool for dealing with repeating patterns, so be sure to use it whenever your Trigger Heatmap is activated!

• And now it’s yours, for life. The more you practice it, the more effective it will come (and the better you will get at meditating!)

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