I am curious.
Do you find yourself wondering, "How do I bring joy into my life?”
Do you feel like finding joy is a journey that takes work?
Do you catch yourself reflecting, “I used to be more joyful and fun”?
If you responded “yes” to one or all of the above questions, then let's find joy in the journey together by integrating the below five joy practices.
Joy is not elusive, it resides within you at all times. Tucked behind your to-do list and chaotic life, joy waits for your invitation. You can find joy in the little things along the way, by fostering an awareness of how joy feels in your body, mind, and spirit.
Personally for me, joy is a delicious sensation that spans from quiet happiness to excited anticipation. What does joy feel like for you? (Pssstt… I encourage you to write down your response to that question.)
In this article, I’m going to teach you five joy practices that will nurture and bring more joy into your life. I ask you to please keep an open mind, and don’t poo-poo something until you give it a try.
Table of Contents
About the Author - Fawn Caveney
Joyful Practice 1 - Breathe Joy Into Your Life
Let’s start with the simplest joy practice. It is one of the most powerful free tools you have to bring joy into your life. When you entered this world, the first thing you did was breathe. At the end, it will be one of the last things you do.
Learning to use your breath will change your everyday life.
An example of breathing joy into your life:
Imagine that you're in an argument with someone you care about. You’re getting angry, and you feel your body getting tight and your breathing becomes shallow.
Use these steps to calm yourself:
Regulate Your Breath: Quietly choose to regulate your next breath. Take in a slow inhale, hold it briefly, and recognize what you are presently feeling. Then slowly exhale and decide if this interaction serves you or not.
Take Another Intentional Breath: Inhale slowly again. As you hold your breath, notice your heart rate slowing and your body beginning to relax.
Make a Choice: Understand that you have many choices and the power to choose how you will respond. Decide what you want to feel and do next—whether it's staying engaged in the argument, walking away to calm down, or asking to come back when you can communicate more respectfully.
Continue to Breathe: Once you make your decision, keep using your breath to calm your body, mind, and spirit.
I elected to use a highly charged interaction for this example, but you can play around with other scenarios - stuck in traffic, upset about work, stressed about a presentation, nervous about a new relationship, excited about a promotion, etc....
Each day is full of opportunities to choose how we want to feel by using our breath to shift out of a reactionary pattern and bring joy into our lives with an empowered choice.
You can also use your breath to expand feelings you enjoy. To do this, in a state of happiness, inhale slowly and stop to feel and appreciate the sensation. Then as you exhale, choose to keep expanding upon the joyful state.
I promise that in time you will be able to do this practice without thinking about it. You will notice that you are reacting to something in your environment, which will prompt you to inhale with awareness, stop, and then slowly exhale while choosing how you want to feel.
So, how does this breathing help you find joy in the journey?
When you begin to take control of your emotional reactions, you empower your choice to engage in negative or positive situations. Consciously selecting to focus on joyful moments will expand your awareness and ability to choose this state of being more often.
To understand more clearly how to use breath work to bring joy into your life, download and read my free ebook entitled, Breathe Into Freedom. Also, this audio recording will walk you through this practice, sharing diverse ways your conscious breathing can change your life.
Joyful Practice 2 - Find Joy in Doing the Little Things
This joy practice is one I learned almost twenty years ago, shortly after I divorced. As a single mom of two young children I found myself bogged down by my "to do" list. Then I found a beautiful little book (sadly I can no longer find this book on any shelf or even on Amazon) about finding Zen-like joy in doing the little things.
It revealed a powerful way for me to let go of my griping and complaining when it came to chores. It helped me to bring joy into the simplest of tasks, by teaching me to focus on the "to-dos" with mindful satisfaction and appreciation.
Examples of finding joy in the little things from my own life:
Laundry was no longer a chore; it became one of the loving ways I cared for my children and myself.
Doing the dishes became a positive self-care act, for how lucky am I to use warm running water to clean dishes that feed the most important people in my life.
Preparing a healthy meal for myself and my children after a long day at work became an expression of love.
This practice of finding joy in the little things also applies to other aspects of our personal and professional lives. Ask yourself: How do you want to feel when you are taking care of the small things that must be done?
Try it for yourself:
Take out a piece of paper.
Write down something that you really don’t enjoy doing.
Now, reflect on and write down how you can choose to appreciate it and feel satisfaction from doing it. Consider how it serves you or others. Can you physically manage it? How do you feel once it’s done?
Do this for as many things as you can think of. You will be surprised at how it becomes easier and more fun as you discover the joy in doing the little things.
What will shift in your relationships if you find joy in the journey of doing things that need to be done? Think about it. You can choose to begrudge obligatory chores, or you can choose to appreciate them as joyful ways to care for yourself and the life you live.
When you start to embody more joy by letting go of your resentments towards the necessary actions in your life, you will be surprised at how your feeling of happiness expands. This is an intense self-care act, for it clears your energy field of negative vibrations and brings in more joy.
Joyful Practice 3 - Journal Joy Into Your Everyday Life
This is one of my favorite joy practices! I started using it to bring joy into my life forty-nine years ago, as a ten-year-old who ran to her room for solace and the chance to dream. Journaling is my second go-to, after breathing, for inviting joy to bubble up and express itself.
An “Awakening Joy” journal can become a powerful tool to find joy in the journey of your life. Journals do not judge or criticize; instead they hold space for your authenticity, dreams, passions and desires. If used with focused intent, journaling will bring joy into your everyday life.
Purchase a journal that brings you joy when you look at it, ideally one large enough to have three sections. Label and decorate the first section as your Gratitude Space, the second section for Joyful Moments and the third section as a place to Celebrate Me/Dream.
Next, go to your nearest mirror. Look into your own eyes and promise yourself (out loud), "I commit to taking at least 10 minutes each day for one month to write in this “Awakening Joy” journal. At the end of that time, I will reassess its value in my life."
The Joyful Journaling Practice:
Open your journal to the Gratitude Space. Write the date at the top, then write about all the things, people, experiences, etc.., in your life that you feel grateful for. Do not edit, critique or force it, just let it flow. When you’re finished, move to the next section.
In the Joyful Moments section, recall the sweet little things that happened throughout your day. For example, “having a lovely conversation with the barista at your favorite coffee shop,” “someone kindly letting you pull in front of them during the morning commute,” or “your child sharing an animated moment with you.”
Often, these little joyful moments go unnoticed. Write down as many as you can think of. As you practice this process, you will be surprised by how often you have the opportunity to feel joy.
Finally, move to the Celebrate Me/Dream section. Here you get to begin to recognize and joyfully celebrate YOU. Write down all the ways you showed up today, took care of yourself, set healthy boundaries, etc….
Imagine your dream life so vividly that you feel like you are living it now. Describe how it feels to be living this life. What you are experiencing, learning, and sharing? This will push you to let go of limiting beliefs that hold you back and open you to the expansive joy that “anything is possible.”
Take the time to do this practice when it best fits into your schedule. Whether it’s early in the morning before the house gets busy, at night before you go to sleep, or during your lunch break at work. Select a time that supports and encourages you to stay consistent.
Rules to the Joyful Journaling Practice:
Do not judge or criticize.
Do not edit or correct.
Let your inner self guide the flow.
Remember, there is no right or wrong!
Show up daily to engage in this committed practice. Remember, you are building up your joy muscle. Before you know it, you will unconsciously swing yourself into a joyful state because that is what feels the best.
Joyful Practice 4 - Find Joy in Your Journey
Is there a person in your life who shares a sad or negative story every time you see them? Maybe their stories often express blame and portray themselves as a victim. How does this make you feel? Do you find yourself wanting to spend more time with them, or less?
About ten years ago, it struck me that I did not enjoy spending time with people who drained my energy and exhausted my empathy with their repeated negative stories. This awareness made me reflect on myself.
Do I do that, I wondered?
I vulnerably asked close friends and my grown children, who I knew would be honest with me, “Do I repeatedly tell the same negative story, or drain your energy by blaming and being stuck in victimhood?”
Being open to hearing how those we love, respect, and trust experience us gives us great opportunities to cultivate and bring more joy into our lives. This awareness makes us look deeper at how our stories not only impact how we feel, but also impact the person we are telling.
We all experience challenging times, that is part of the life journey. However, how we internalize and then express our stories directly impacts our ability to find joy in the journey.
During the financial crisis of 2008 like many others, I lost my job, my home, and my car with two young children to care for. As I worked to get back on my feet, I focused on finding joy in the little things. This intentional practice helped me and my children navigate through an uncertain time with moments of laughter, appreciation for what we did have, and an open heart for what we were creating next.
Finding joy in the little things, no matter how small, truly lifts your spirit and brings you home to your core values of what’s important in life. The ups and downs of life offer us a choice: to be stuck in our negative, blaming and victim stories, or to find joy in the little things along the way.
In my experience, when we choose the latter, healing, growth, and joy flow easily and freely.
Try it for yourself:
Recall a negative experience.
Allow yourself to feel all the emotions that arise.
Now, breathe deeply (Joy Practice 1) and detach from the experience enough to look at it from a distance.
What joyful gifts or lessons did you gain from this experience?
What did you learn?
Did it help you make a decision or point you in a direction?
Were you impressed with your resilience?
Did it offer an important connection or bring you closer
to family and friends?
Retell this story now with the joy moments/connections included. Does it feel different?
Learning to find joy in the journey takes practice. What we focus upon becomes more, as we all have heard over and over again. So, for me, I prefer to focus on joyful moments because this is way more fun and expansive.
Joyful Practice 5 - Self-Love Births Joy
Do you like hanging around confident, authentic, joyful people? I’m guessing you said yes. Me too! What is it about their energy that just lights up the room and makes people gravitate to them?
When I think about all the people I’ve met who exude this energy, they have one big thing in common: they like themselves.
Our self-criticism runs deep, especially now that we have comparison tools in front of us all the time: phones, computers, and television. We say things to our image in the mirror that we would never say to a friend, family member, or even a stranger. This self-harming behavior deteriorates our confidence, self-image, and ultimately our self-love.
One of the most powerful joy practices I have taught over the years is mirror work.
Interestingly, it is one of the hardest practices for people to commit to. Yet, when they do, it transforms their lives. I personally practice this every day. I learned the hard way that when I did not joyfully engage in this practice, the domino effect of self-judgment and self-criticism quickly shut off the flow of joy.
I will try to succinctly share this practice. If you wish to learn more, or dig deeper, I have an interactive workbook on this mirror practice that is available. I also highly recommend having an accountability buddy; for you will find great joy in sharing how this practice impacts your life.
Morning Practice:
Upon waking, state internally or out-loud, “I am enough, I am worthy!” Breathe deeply 3 times and state the above sentiment each time.
When you are looking in the mirror to brush your teeth or get ready, give yourself a few minutes to really “SEE” Yourself. Compliment yourself on at least 3 things and then set an intention for your day.
Examples:
I love how my eyes sparkle this morning.
I like how I show up every day to take care of myself.
I am a really kind and positive person.
Today I am going to keep positive boundaries and not let others bother me.
Evening Practice:
Please give yourself 5-10 minutes to truly engage in this practice.
In front of the mirror, quiet yourself, breathe deeply and slowly for 3-5 breaths while staring into your own eyes.
Tell yourself 3 ways that you showed up today to take care of yourself and/or others.
Examples:
I was really patient today while training Sarah on the new system.
I took the time and care to create a healthy meal for my family.
I did a great job today not letting traffic upset me.
Now tell yourself 3 things that you really appreciate and love about who you are. Take your time, be present.
Examples:
I am really proud of how I am choosing to take care of myself.
I love how my hair shines and highlights my face.
I am so grateful that I made healthy food choices today.
Finally, tell yourself 3 things you are grateful for - ideally about yourself and something you created/shared.
Examples:
I am very grateful to be engaged with this practice. It is helping me to more deeply love who I am.
I am so grateful for my health. It isn’t always easy, but I do my best.
I am thankful that I continue to find the courage to share more of my authentic self.
This joy practice may feel silly and your mind might be saying, "how can this actually make a difference?" I understand, it is awkward at first. However, with consistency, it will become a ritual that starts and ends your day with warmth in your heart.
In my years of working with people both in groups and one-on-one, I have found this specific practice to be very powerful for generating awareness of harmful, negative self-talk. Self-critical words thrown with feeling at the most important person (you) can suck the joy from your life. It’s interesting to realize that you would never say these things to your friends, family, or even a stranger.
What do you have to lose by trying it out for a month? Then see how you feel.
Additional Practices to Help You Find Joy in the Little Things
Before we close, here is a list of some other simple ways to bring joy into your life.
Listen to soothing sounds such as uplifting music, waves, flowing water, or bird songs.
Choose to engage with positive people.
Get out into nature.
Select social interactions that inspire you.
Go walking by yourself or with people you enjoy.
Plan artist dates for yourself to play and enjoy artistic expression.
Set aside time for daily meditation.
Create connection time with the important people in your life.
Give yourself the gift of sitting in silence, letting your soul guide the internal dialogue (you might be surprised by what ideas bubble up).
Final Thoughts
Thank you for joining me on this exploration to find joy in the little things. The above five joy practices have greatly impacted my life and the lives of my clients.
Learning that joy is inside of us, waiting for our invitation to play, is a huge “ah-ha” awakening. Learning to find joy in the journey magnifies our ability to feel and experience joy on a daily basis.
When you stop searching outside yourself, you will discover that you are full of joy. The more you love who you are, watch out, joy explosions are on the way.
About the Author
Fawn Caveney is a passionate advocate for personal growth and self-discovery. With fifty years of journaling experience and three decades of work in the personal self-development arena, Fawn has witnessed firsthand the transformative power of journaling, mindful practices and interactive workbooks.
Fawn's philosophy is rooted in the idea that true change starts from within, inspiring and transforming the external aspects of life. Fusing her eclectic educational and professional background with the vibrant tapestry of her personal life, Fawn brings forth a profound truth to her readers: life is a mosaic of choices, each moment pregnant with possibility.
Fawn has recently begun a new chapter in her life by moving to Turkiye, after thirty wonderful years in Boise, Idaho where she raised two incredible children. She is passionately creating journals and interactive workbooks designed to engage the mind, spirit, and body, fostering growth and helping individuals move closer to their dreams.
You can connect to Fawn via Facebook, Instagram and YouTube @ Fawn's Place.
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