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Writer's pictureLinda

Try It! Practices to Help Cultivate Joy

Updated: Dec 28, 2023


Contemplative practice can shift our emotional set point

Did you know that the brain can be trained to alter our emotional set point? The set point is a habitual pattern of brain activity (and related mood) that is not affected by external circumstances. Neuroscientific research shows that mindfulness meditation practitioners are happier, more energized, and less anxious than subjects in a control group.

 

“Because of your brain’s built-in negativity bias, it is SO IMPORTANT to consciously, deliberately help your brain register positive experiences. You have to compensate for the hard-wired tendency of your brain to over-value negative experiences.” – Rick Hanson, Ph.D.


Cultivate more joy in your life In addition to mindfulness meditation, we can take up other regular practices to alter our emotional set point. This list, compiled from various sources, provides suggestions you might try. Regularity is key, and your results may vary. By all means, be gentle with yourself and avoid getting too muscular as you explore these practices. Let’s not add more stress as we cultivate more joy!

  • Incline the mind toward joy

  • Develop and increase wholesome states (generosity, lovingkindness, calm and ease, etc.)

  • Focus on the gladness that arises with wholesome states (notice breath, body and heart-mind sensations)

  • Move your body (enjoy it!)

  • Express your creativity regularly

  • Write a nourishment list with things that bring you joy (find what you can implement and return to your list later)

  • Do something nourishing for yourself on a regular basis

  • Meditate or take quiet time by yourself

  • Keep a joy journal

  • Find a joy buddy or a joy group

  • Activate gratitude

  • Connect with your inner resources (wisdom, courage, humanity, justice, temperance, transcendence)

  • Connect with your intention(s)

  • Connect to non-judgmental present moment awareness with body and breath sensations

  • Be fully present even in challenging situations

  • Foster a deep connection with an emotion (like love) or belief, divinity, or Oneness (whatever is meaningful to you)

  • Look for the good: Allow positive, pleasurable sensations to be center-stage in your awareness

  • Call joy to mind: Recall positive experiences (beautiful scenery, your beloveds, or a significant challenge you have resolved, etc.)

  • Savor the good, positive experiences (in real time) and positive memories: Let the sensation of goodness flood your awareness for 5-20 seconds

  • Honor yourself (and others) for small accomplishments (Congratulations, you’re reading this blog!)

  • Find little blessings everywhere: Value the joy that naturally arises in daily life. (gratitude for hot running water, amazement at the sunrise, etc.)

With practice over time, notice whether you experience more joy, or deeper feelings of joy. Let me know!


“No matter what is happening in the world around us, no matter what situation we’re stuck in, no matter how anguished we are for others, no matter how hopeless it seems and helpless we feel – we can always turn to joy, claim it, and welcome it. A kind of triumph, lighting at least a single candle no matter the gathering darkness.” - Rick Hanson, Ph.D.



Sources: “The Wellspring of Joy,” by Anne Cushman, Yoga Journal, September 2021

“Discovering Uncaused Joy,” Avani Yoga Academy online

“Welcome Joy,” “Train Your Brain: Positive Emotions and Taking in the Good,” Rick Hanson, Ph.D.

“What are Your Strengths?,” Positive Psychology online


Image by Mi Pham for Unsplash

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