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The Practice of Noticing What Brings You Joy

Welcome kindred spirit, before we begin let's bring awareness to why you were drawn to this topic.

How does your body feel when you reflect on noticing what brings you joy?

What emotions come to the surface?

What beliefs do you have surrounding joy?

What stories do you tell yourself and others about this?

How will being mindful of what brings you joy help support your day-to-day life?

With a deep exhale bring a gentle awareness that others are feeling similar about this topic as you.

Let’s Begin

One of the most pleasant ways to cultivate mindfulness is to notice the things that bring you joy.

By taking the time to appreciate these moments, you are training the mind to recognize more of them in the future.

In this practice, you will be taking a short walk in your mind and noticing what makes you happy.

It may be in a park, on a trail, or around your block.

You do not need to be anywhere special or magical this will come.

Before starting to walk, imagine yourself standing and take a few deep breaths.

Notice the feeling of breathing through your nostrils.

Ground yourself in the sensation of your feet on the ground, tuning in to the weight of the body and the gravity holding you down.

Begin walking at a normal pace.

While moving, look for something you like.

There are likely sights, feelings, and sounds that you like.

It can be as simple as the color or shape of a thing (not even the actual thing itself).

When you notice something you like, say to yourself, “I like that tree,” or “I like the color blue,” or “I like the birds chirping.”

Say this silently in your head whenever you notice something you enjoy.

Or you can say it out loud if you want!

Remember, there is no right or wrong with this practice.

Be true to yourself and whatever you like.

When the mind wanders off or falls into judgment, come back to the present moment by grounding yourself in the feeling of your feet on the ground as you walk.

Then open back up to the experiences you are enjoying.

After 15 minutes or so have passed, you can return to your day.

Make an effort to bring this practice with you into your physical life.

As you drive your car, walk through a park, or at your desk at work.

Whenever you notice something you enjoy—however subtle it may be—

note to yourself that you like it and it brings you Joy.

Thank you for practicing noticing what brings you joy.

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