Welcome to the joy practice.
I'm Danielle and together we'll explore simple ways to invite more joy into everyday life.
We often scan our bodies for stress and tension.
Today's scan is a little different.
We are going to gently train our attention toward joy.
Most of us spend our days scanning for what's next,
What's wrong,
Or what still needs our attention.
A joy scan is a simple practice of gently redirecting our awareness toward moments of beauty,
Of comfort,
Of gratitude,
And possibility that are already present.
The more we practice noticing joy,
The easier it becomes to find.
Begin by taking one deep,
Slow breath in.
And one deep,
Slow breath out.
Allow your body to arrive in this space.
Begin to notice the soft rhythm of your breath.
And when you're comfortable.
Close your eyes or lower your gaze.
Now bring your awareness to your senses.
Can you notice a pleasant temperature?
How about the soft texture of your clothes or of a blanket?
Maybe the support of a chair or floor beneath you.
Don't worry about searching too hard,
Just simply notice what's around you.
Now notice sound.
Maybe there's a bird singing in the distance.
Or a fan humming.
Distant voices or laughter.
Or maybe it's quiet and you notice the silence around you.
Let every sound remind you that you're here in this present moment.
And as your mind wanders,
Allow the sounds around you to bring you back and ground you in the present.
Now bring awareness to your breath.
Notice the gentle rise and fall.
Where you feel the breath in your body.
Nothing to change.
Just simply receiving this moment as it is.
Now scan your memory.
Can you remember one moment from the last few days that made you smile?
Maybe there are several to choose from.
A conversation,
Shared laughter.
The smell of tea or cooking dinner.
The feeling of fresh sheets.
Noticing the sunset.
Once you have that memory,
Stay with that for just a few breaths.
Notice how your body responds.
Now gently open your eyes and slowly scan your surroundings.
Is there one beautiful thing nearby?
Maybe it's a plant.
Maybe it's simply a color.
Or photograph.
A shadow dancing on the wall.
Allow yourself to appreciate it fully.
And finally,
Scan your heart.
Ask yourself,
What am I looking forward to?
Even if it's something that's wonderfully ordinary.
Dinner with your family,
Reading a book,
Taking a walk.
Take one final breath.
And leave the practice with gratitude.
You have just practiced something powerful,
Not ignoring difficulty,
But remembering that joy exists right alongside it.
The more we notice these moments,
The more available they become.
May you carry this joy scan with you throughout your day.
And may you continue discovering that joy isn't something we wait for.
It's something we practice.
Before you move on with your day,
See if you can carry this practice with you the next time you're waiting in line,
Walking to your car.
Or sitting down for lunch.
Pause and quickly do a joy scan.
Notice one thing you can see,
Hear,
Feel,
Remember,
Or look forward to that brings even the smallest spark of joy.
Joy doesn't have to be extraordinary to change us.
It simply has to be noticed.
Thank you and have a wonderful day.
