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We guide a gentle morning meditation that uses breath, a soft smile, and memory to cultivate contentment, then expand it with appreciative joy for others. We close with simple ways to spot micro‑joys during the day and carry calm into action.
• settling the body and softening judgment
• breathing with awareness and smiling through a body scan
• reframing meditation as access to joy in the present
• recalling a personal moment of happiness with sensory detail
• repeating clear affirmations for worthiness and agency
• practicing mudita by celebrating others’ happiness
• returning to breath and smile to anchor calm
• spotting micro‑joys in daily life and reinforcing attention
• gentle reentry with stretch, yawn, and a closing blessing
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