Welcome to 30 days of journaling.
My name is Rianna and today we're going to talk about the topic joy.
Today is day five and you don't have to listen it in order.
If you're here,
I trust that you're here for the right reasons.
So joy doesn't have to be fireworks.
Joy can be a song,
A memory or the smell of coffee.
All right.
So what we're going to do before we start journaling,
Let's take a quick pause.
So please,
If you're capable of,
And it's safe,
Close your eyes.
And then we're going to take a deep breath in.
And out.
I'm going to take a couple of more breaths.
Please place your hand over your heart and take a deep breath in.
One more time.
Breathe in.
One more time.
Breathe in.
Hold on the top.
And out.
Now with your eyes closed,
Recall a tiny joyful moment.
Maybe that's a child's giggle,
The smell of coffee,
A song that lifts you up.
And then as you think about that,
We're going to take another deep breath in and imagine that joy as a glowing pocket of light in your chest.
And then on the exhale,
Let this light expand,
Softening your face,
Your shoulders.
One more deep breath in.
Feel that joy flowing through your body.
And out.
Perfect.
Whenever you're ready,
You can open your eyes.
Grab your journal and a pen or a notebook.
And we're going to start with three things that made you smile recently.
Maybe today or yesterday or last week.
What is something that put a smile on your face?
That can be something you saw on the television or something somebody said when you were talking to them.
Or maybe it was just an internal pleasure of joy.
All is good.
And now,
If I ask you,
What is a joyful memory from your childhood?
And if this question triggers things or it feels confronting,
Don't hesitate to not answer.
Journaling is very personal.
It's your journey.
You can write anything else you want.
Or maybe that is about one of the three things that made you smile recently.
For all the others who want to go back to their childhood and think about a joyful memory,
Can you write it down in as much detail as you can remember?
If you're not ready yet,
You can pause this audio.
We're going to move on to the next one.
What activity or place always lifts your mood,
Even if it's just a little?
What makes you happy?
What gives you the feeling of joy?
And from an activity or a place,
I want to go towards someone,
A person.
Who is a person to you who radiates joy?
And it can be someone in your family or your friend group,
But it can also be a person you know from TV or from wherever it is.
A person to you that you feel radiates joy.
It doesn't even have to be true.
It's just what you think,
All right?
Sometimes confusing now with social media and everything.
What is authentic?
It's not about that.
Who radiates joy?
And then write down what you admire about them.
You don't have to agree with everything they say or do,
But what are the things that you do admire about them?
Now what is a small way that you could invite more joy into today?
I have certain songs.
If I put them on,
I want to move.
I want to dance.
It puts a smile on my face.
I know my husband.
Coffee gives him joy.
Having a warm cup of coffee in his hands.
What is it for you?
How can you invite more joy into today?
Great.
So when the day gets heavy today or boring or challenging,
Whatever happens,
You can fall back to this to invite a bit more joy into your day.
Joy doesn't have to be big.
It's all these tiny sparks you just noticed.
Thank you so much for listening.
If you like to keep going with these gentle,
Simple reflections like these ones,
You can find many more right here on my Insight Timer profile.
You can just scroll down through the section or search for it by name.
It's just a calm,
Practical way to check in with yourself each day.
There's no pressure,
No perfection.
Just a few minutes to breathe,
Reflect and reset.
Hope to see you in the next one.
