Joy does not simply happen to us.
We have to choose joy and keep choosing it every day,
Every now and then.
We do not have to wait for the difficult and challenging to pass for joy to begin.
A common denominator in happiness research is that we have to have the willingness to intentionally make joy part of our lives if we wish to be happy.
And how do we do this?
Through mindfulness.
As Christina Feldman reminds us,
Mindfulness brings intimacy with all things.
Mindfulness brings connection to all things.
Mindfulness sensitizes us to all things.
Mindfulness invites us to make space.
And joy requires certain conditions.
Joy requires a calm mind.
Joy requires stillness.
Joy thrives in simplicity.
So let's now practice mindfulness together and create a space for joy.
Find a comfortable position,
Somewhere you can be both alert and relaxed.
If it feels right,
Close your eyes or simply soften your gaze.
Welcome yourself in with a gentle smile.
Now,
Bring your awareness to the body.
Notice how it feels at this moment.
Any sensations?
Warmth,
Tingling,
Tightness.
Feel the points of contact between your body and the earth.
Let yourself be supported.
Soften into that support,
Releasing any tension.
Relax the forehead,
The space between your eyebrows,
The eyes,
Cheeks,
Lips,
Jaw.
Soften the neck,
The shoulders,
Chest,
Arms,
Hands,
Fingers.
Relax the tummy,
The hips,
Thighs,
Knees,
Shins,
Ankles,
Feet,
Toes.
See if there are any micro adjustments you need to make to feel more at ease.
Now gently notice the breath.
Feel the air moving in and the air moving out.
As you breathe in,
Notice the chest expanding,
The ribs opening,
The tummy rising.
As you breathe out,
Feel the release,
Letting go.
Breath in.
Nothing but the breath.
Now breathing to the center of your chest,
Notice the quality of your heart.
We will begin a contemplation called Unwrapping the Gifts of Life.
It starts a mental list with the words,
I love when.
This is how we open the gates of joy.
For example,
I love when I wake up and see the blue sky.
I love when I taste hot chocolate on a cold morning.
I love when I spray my favorite scent.
Your list can be simple,
Practical,
Poetic.
It's your turn now to notice the little moments of joy.
A few more examples.
I love when my best friend calls me.
I love an inbox zero.
I love when a book teaches me something new.
Now I will remain in silence so you can add more moments that awaken joy in your heart.
And now let's reflect.
What is your experience of joy?
How often do you feel it?
What gets in a way of joy?
How could you welcome more joy?
A simple and powerful way to welcome happiness is to intentionally wish it for ourselves and others.
So let's close this meditation by celebrating joy by silently repeating these simple sentences.
May we all be joyful.
May our joy increase with the years.
May the causes for happiness and joy grow strong.
May we all live in joy.
Let's repeat this once more either with the same phrases or with words that feel right for you.
May we all be joyful.
May our joy increase with the years.
May the causes for happiness and joy grow strong.
May we all live in joy.
Now gently bring your attention to your heart space.
Notice if there are any subtle shifts since we began.
Bring your awareness back to the body.
Take a few deeper breaths.
And when you're ready,
Slowly open your eyes.
Welcome back.
And remember,
Joy requires a space,
A stillness,
And simplicity.
All abilities that can be trained in mindfulness.
So keep practicing.
