Insight Meditation 
(Vipassana)

MEDITATION ON HAPPINESS

 

There are meditations for each chapter. Sit with a straight back in a quiet place. Slowly and mindfully read the meditation and then spend several minutes silently absorbing the reading. Then read slowly through again at the end of the meditation. Repeat as often as it feels appropriate.

 

Give 20 minutes to this meditation and then gradually expand the period of time over days or weeks. You can always tape this meditation or any of the others and listen to it in formal meditation times. You can adapt the language of these meditations to suit what feels appropriate to you. Always make sure that you use precise language, not emotive language that can work against insight and understanding.

 

I am relaxing on the inbreath. I am relaxing on the outbreath

I am extra mindful of my outbreath when my mind easily wanders

I am relaxing on the outbreath

I am staying upright while allowing the mind to rest in the body

I am allowing the brain cells to become quiet to feel harmony

Of the mind with the body.

I feel happy that I am mindfully breathing in

I feel happy that I am mindfully breathing out

I feel happy to have this opportunity to be still

I feel happy to have this opportunity to be silent

I feel happy to have this opportunity to be here and now

I feel happy to be alive.

Right now, there is nothing that I want

Right now, there is nothing that I have to pursue

Right now, I am happy to breathe in

Right now, I am happy to breathe out.

Right now, there is nothing to add to this moment

Right now, there is nothing to subtract from this moment

Right now, I am happy breathing in

Right now, I am happy breathing out.