1) Bring your whole heart to the moment: Joy has its roots in a wholehearted appreciative attention. As you go about your day, bring your attention to seeing, touching, and listening wholeheartedly—mindful of how you are touching and being touched by the world. Take moments to pause—to feel the touch of the breeze on your skin, to hear the laughter of a child on the playground, to fully taste the food you eat. Reflect on all that goes well for you today—your ability to move through the world, to be fed and warm, and to care for yourself. See not only the trees but also the space around the trees, not only the stars but also the vastness of the sky that holds the stars. Sense the small moments of generosity you extend to or receive from others—the smile, the door held open. In every moment, sense what it is that holds the potential to gladden your heart when you are truly present.
2) Cultivate innocent perception of everyday things: Each day, intentionally bring awareness to something you do regularly and that you know you enjoy. It could be anything: a morning cup of tea or coffee, a walk, a favorite snack, an interaction with someone you appreciate or love, a person or a pet, or a spacious moment in your day while you travel. Commit to being wholeheartedly present, aware of your bodily sensations, feelings, and thoughts. Bring an innocent perception and sensitivity to the experience, to whatever is present in terms of sights, sounds, taste, and touch. Really sense how attention imbued with innocent perception affects the world of the moment. Allow your heart to tremble in the midst of the experience, gladdened by the simplicity of the moment.
Excerpted from Mindfulness: Ancient Wisdom Meets Modern Psychology by Christina Feldman and Willem Kuyken. Copyright (c) 2019 The Guilford Press. Reprinted with permission of The Guilford Press. Available fromGuilford Press and other booksellers.
From my office – to center each day and feel joy….
