LEARN HOW TO CULTIVATE MORE AUTHENTIC JOY IN YOUR LIFE
In the division and negativity of the world, it's easy to get caught up in the cycle of pessimism and defeat, leaving joy as a distant memory rather than a present reality. But what if we could break free from this pattern and infuse our lives with more ease and joy?
It all begins with a simple yet powerful intention—to notice when joy arises and to fully allow ourselves to experience it. Just as we might train intentionally for an athletic event or a personal fitness goal, we can train our brains to cultivate pleasant emotions and thoughts. This concept is rooted in neuroplasticity, the brain's remarkable ability to rewire itself based on our experiences.
The wheelbarrow analogy
To further explain this process, I like to use what I call the "wheelbarrow analogy". Imagine a wheelbarrow on the dirt that you must push from point A to point B. There's no path yet, and you need to figure out where point B is and then, with great effort, push the wheelbarrow in the dirt to this endpoint.
After you do this once, a small groove forms in the dirt. The next time you take the path, there's still some effort involved, but you know where you're going and can see the small path to follow. Repeat this several times, and eventually, there is a deep groove in the dirt, the path is clear as day, and you can effortlessly take the path to the point. Although a very simplified analogy, learning new habits, whether physical or mental, can be explained in a similar way in relation to neural grooves.
Imagine now that the dirt path is the brain. Getting to "point B" is similar to learning something new or trying to change a habit. It takes some effort to understand and change, but with intentional effort and repetition, we begin to create new habits, which equate to new neural grooves in our brains. With more and more repetition in a directed fashion, these neural grooves deepen because "neurons that fire together, wire together."
When it comes to cultivating more joy in our lives, this same process applies. The more we feel joy and activate these pathways of joy, the more ingrained they become, and the more likely we are to feel joy in the future.
But here's the catch—our brains are wired to cling to negativity while often overlooking the positive. This survival mechanism served us well in ancient times, but in modern life, it can lead to unnecessary stress and discontent.
Enter the practice of "taking in the good," as described by neuropsychologist Rick Hanson.
This practice involves mindfully noticing when positive emotions arise and allowing ourselves to fully absorb them. It's like savoring a delicious meal, letting every flavor linger on your palate.
Start by setting the intention to notice joy each day. When you experience it, take a moment to pause and truly soak it in. Notice how it feels in your body, the thoughts it generates, the peace it brings to your mind. With just 20-30 seconds of focused attention, you're laying the groundwork for lasting change.
Over time, this practice builds new neural pathways that make joy more accessible and abundant in your life. Like a well-worn path, joy will flow effortlessly, enriching your experiences in all areas of life.
So, I invite you to join me in this practice of cultivating joy. It all starts with a single intention to simply notice when joy arises and then take a few moments to really take it in.
In the video below, I describe a step-by-step process called H.E.A.L to help you take in the good and experience more authentic joy in your life.
Where in your own life can you practice taking in more joy?
Do you have any reservations about this practice? If so, what are they, and where did you learn to resist joy?
If you're looking to optimize performance while building joy and inner fulfillment, email me here.
Theresa Kulikowski-Gillespie, PA-C
Theresa is a functional medicine physician assistant, mindfulness meditation teacher, author, and owner / founder of My Mindful Medicine. Theresa is also an army veteran, military spouse, mother, and former elite & collegiate gymnast.
