From the course: Mindfulness Practices
Practice: Cultivate joy
- This practice will help you find joy in simple moments to have greater wellbeing and creativity. Find a quiet space and shut off any distractions. Sit comfortably, relaxing your shoulders, your feet on the floor. You can close your eyes, or soften your gaze. Inhale through your nose, and exhale through the mouth. (inhaling) (exhaling) Start to become aware of the feeling of your breath as it goes in, become present to how it feels. Take two or three more deep breaths. (inhaling) Now bring to mind a time when you felt joy. You simply felt good, happy, content. Fully experience that time again, engaging it with all of your senses. What were you doing? How did it feel? Were there any sights, or sounds that you remember? Perhaps you were engaged in a favorite activity, or hobby, or maybe you were with people you felt connected with. As you remember this time, notice what is happening in your body. You may feel more relaxed, be breathing deeper. Some people find themselves smiling. Notice if you can find a place in your body where you feel joy. If no memory comes to mind about personal joy, bring to mind a memory of a friend, or a loved one, a young child, or even a pet experiencing joy. Perhaps you have memories of their laughter, or play. Notice the feeling their joy brings up in you. You can try saying, "May I grow in joy and contentment." Take a deep breath and savor this feeling of joy. Sometimes you may not feel any joy at all from this practice. You may experience other feelings, that's okay. Just notice any feeling as it comes up, fully welcoming it. Name it, see if there's a part of the body where you're most aware of it. Breathe into that part of the body, and breathe out. You can pause this, if you'd like to continue the practice longer. (gong sounding) When you're ready, open your eyes. Say a silent thank you to yourself for taking the time to practice. As we close this practice, consider what would be possible for you if you experienced more joy, and contentment in the present moment. Keep practicing and you will. Until the next time, my friends.
Practice while you learn with exercise files
Download the files the instructor uses to teach the course. Follow along and learn by watching, listening and practicing.
Contents
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Calm the mind and release stress1m 59s
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Practice: Calm the mind4m 57s
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Improve focus1m 53s
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Practice: Improve focus3m 21s
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Grow self-awareness2m 5s
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Practice: Grow self-awareness3m 45s
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Find meaning at work1m 43s
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Practice: Find meaning at work3m 29s
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Manage your inner critic1m 40s
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Practice: Manage your inner critic3m 44s
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Grow self-confidence1m 43s
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Practice: Grow self-confidence4m 22s
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Cultivate joy1m 38s
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Practice: Cultivate joy3m 42s
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Practice: Morning mindfulness4m 23s
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Practice: Evening mindfulness4m 51s
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