Cultivate more joy in your life with this practice led by meditation teacher and author Spring Washam.

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How to Do This Practice:

1. Think about an area of your life that brings you joy, it could be anything. 

2. Imagine yourself experiencing that moment of happiness. Feel the smiles, the peace and laughter.

3. As you reflect on the moment, say to yourself, “may my joy and my happiness increase.” 

4. Next, practice “sympathetic joy.” To do this, think about someone you know having a great experience.

5. As you think of them in their joy, say to them in your mind, “May your joy and happiness increase.” Or you can also say, “I'm happy for your happiness. May your happiness continue.”

6. Remember that happiness is infinite. Being joyful for others is a way to increase your joy. 

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Today’s Happiness Break host:

Spring Washam, is a meditation teacher based in Oakland, California. She is also the author of the forthcoming book, The Spirit of Harriet Tubman: Awakening from the Underground.

Learn more about Spring and her new book: https://www.springwasham.com/

Follow Spring on Instagram: https://www.instagram.com/springwasham/

Follow Spring on Facebook: https://www.facebook.com/teacher.springwasham/

Follow Spring on Twitter: https://twitter.com/springwasham

Check out Spring’s YouTube channel: https://tinyurl.com/22njyd29

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More resources from The Greater Good Science Center:

• How to Overcome Stress by Seeing Other People’s Joy: https://tinyurl.com/3cn22wcb

• How Your Life Is Shaped by the Emotions You Want to Feel: https://tinyurl.com/54ff3b4k

• Moments of Love and Connection May Help You Live Longer: https://tinyurl.com/328scfjj

• Can You Be Too Happy?: https://tinyurl.com/4jswnf94

• Why Other People’s Good News Could Be Good for You: https://tinyurl.com/4d8dxsw5

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We love hearing from you! Tell us about your experience of cultivating joy. Email us at happinesspod@berkeley.edu or using the hashtag #happinesspod.

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We're living through a mental health crisis. Between the stress, anxiety, depression, loneliness, burnout — we all could use a break to feel better. That's where Happiness Break comes in. In each biweekly podcast episode, instructors guide you through research-backed practices and meditations that you can do in real-time. These relaxing and uplifting practices have been shown in a lab to help you cultivate calm, compassion, connection, mindfulness, and more — what the latest science says will directly support your well-being. All in less than ten minutes. A little break in your day.