Uncovering Joy Beneath Difficulty
a Ram Dass Guided Meditation
Introduction
Welcome. As you settle into this moment, find a comfortable position - whether seated, lying down, or even standing - and let your body rest. Feel the weight of your body supported by the ancient Earth beneath you. Feel the weight of your spirit, held by the whole Cosmos. Softly and slowly allow your eyes to fall to closed. Begin to draw your awareness inward, to the rhythm of your breath.
Take your time...its free.
Centering
Take a deep breath in. Feel the fullness of this inhalation - a gift of life flowing into you. As you exhale, gently release tension from your body and mind. With each breath, you deepen your connection to this present moment. Repeat this gentle flow for a few cycles, allowing yourself to ease into your being, into the here, and into the now.
Breathing life in...
Breathing tension out...
Reflection: Facing Difficulty
Breathing life in...
Breathing tension out...
Begin by bringing to mind a challenge you are facing, perhaps an unresolved difficulty or a moment of discomfort. Perhaps an unfairly lasting moment. A circumstance, a person, an institution, a wound. Bring this difficulty quite gently to mind. Let it surface like a turtle from a lotus-bearing pond. This difficulty is brought to mind not to be resisted or to be judged. Rather, it is simply raised to the surface of mind to seek breath, to seek light, to visit the lotus flowers. Let it arise.
Ram Dass reminds us, "What you are looking for is already where you are." Trust that your path, including this challenge, holds treasures, insights, even revelation - awaiting discovery.
Invite yourself to hold this difficulty tenderly, with curiosity rather than with judgment. Observe its shape, its weight. Its texture, its color. What does it Teach you about your inner landscape? Imagine wrapping this challenge in a soft blanket of kindness. Swaddled wounds.
Inhale deeply and feel life fill you.
Exhale fully and feel tension leave you.
Allow yourself to ease into your being, into the here, and into the now.
Releasing Resistance
Continue breathing easily.
Continue bearing your challenge near the top of mind - held lightly in the soft glow of your awareness.
Continue breathing deeply.
Ram Dass often speaks about letting go of resistance to life’s flow, saying, “Be here now.” As you exhale, imagine releasing any resistance to the difficulty you’ve welcomed into your awareness. Let go of the need to solve, to fix, or to push against it. The fullness of this breath and this moment leave no space for argument. Trust that in surrendering to the moment, you make space for unexpected joy to emerge.
As you breathe, feel yourself stepping back from the problem, as if viewing it from a higher perspective. A further perspective. A wider perspective. See the broader tapestry of life and how this moment fits into your journey. A small smile is surely forming, now. Feel the shift in your awareness as joy quietly begins to stir.
Inhale deeply and feel life fill you.
Exhale fully and feel tension leave you.
Allow yourself to ease into your being, into the here, and into the now.
Unveiling Joy
Continue breathing easily.
Continue bearing your challenge in mind - held lightly in the loving glow of your awareness.
Continue breathing slowly.
Now, turn your attention inward - to the stillness beneath. Beneath the waves of difficulty, there is always a quiet depth, a center of calm. Quietude at our core. Ram Dass teaches, “The quieter you become, the more you hear.” What does this stillness whisper to you? What joy, however small, is hidden beneath the surface?
Take a few breaths here, allowing this joy - whether subtle or profound - to grow within you. Feel its warmth spreading gently through your body, your heart, your spirit. How is that smile doing, now?
Inhale deeply and feel life fill you.
Exhale fully and feel tension leave you.
Allow yourself to ease into your being, into the here, and into the now.
Integration: Carrying Joy Forward
Continue breathing easily.
Continue bearing your challenge in mind; alongside your newly uncovered joy - both held lightly in the appreciative glow of your awareness.
Continue breathing quietly.
As you prepare to return to your day, know that this joy remains within you. It does not depend on external circumstances; it is your birthright, and it is always accessible. Reflect on Ram Dass’ wisdom: “When you let go of who you think you are, you become who you are.” Joy unfolds from the essence of your being. Like that smile unfolding on your silly face.
While wearing your newfound smile:
Inhale deeply and feel life fill you...feel joy fill you.
Exhale fully and feel who you thought you were leave you.
Allow yourself to ease into your being, into the here, and into the now.
Be...
Here...
Now...
Take a final and deep breath:
In with ease.
Out with joy.
Gently lift your eyelids or bring your awareness back to the space around you. Know that you carry this inner joy forward into each moment of your journey. And this joy is with you as you meet each person, circumstance, and challenge.
Conclusion
Thank you for joining this Practice. May it remind you of the limitless joy within, even during life’s most challenging times.
Thank you
