“Joy is not in things, it is in us”
Richard Wagner
What does joy feel like for you?
A thrill along the spine or a warm sensation in your core?
Joy generates huge energy within us.
From a chemical perspective, joy involves the release of neurotransmitters and hormones that create pleasurable body sensations. Key players include dopamine, associated with reward and motivation, and serotonin, which stabilises mood and enhances feelings of well-being. Endorphins, natural painkillers, contribute to euphoria, while oxytocin, often called the "love hormone," fosters social bonding and trust. These chemicals interact within the brain's limbic system, creating a complex network that underlies the experience of joy. Positive stimuli, such as social interactions, exercise, and accomplishments, trigger these biochemical responses, promoting happiness and contentment.
Physically, joy is linked to improved health outcomes. Studies show that people who experience more positive emotions tend to have lower blood pressure, stronger immune systems, and a reduced risk of chronic diseases. Engaging in joyful activities—whether dancing, laughing, or spending time in nature—promotes relaxation and counteracts the effects of chronic stress on the body.
From a spiritual perspective, joy is often viewed as a profound and enduring state of being that transcends mere emotional happiness. It is considered a divine gift or a reflection of one's connection to a higher power, the universe, or one's inner self. Many spiritual traditions emphasise that true joy comes from living in alignment with one's values, purpose, and inner truth, rather than from external circumstances. Practices such as meditation, prayer, gratitude, and acts of kindness are believed to cultivate this deep sense of joy. Spiritual joy is seen as a state of inner peace and fulfilment that persists even amidst life's challenges.
This state transcends the need for constant joyful activities because it stems from a profound inner contentment and peace. Living joyfully involves a consistent and holistic approach to life, where one's actions, thoughts, and feelings are congruent with personal values, leading to sustained well-being and fulfilment.
We can choose to live joyfully, and we hope the advent activities this week will catalyse this for you. We start with gratitude, use all 5 senses to experience Christmas joy, and end with a joyful meditation.
Day 15: Giving and Receiving to Invoke Gratitude
Gratitude is by far the fastest way to create positive body chemistry within us, and so for the first day of the advent week dedicated to joy, we advocate starting here. Remember that gifts do not need to be material things. They can be more about our time or giving compliments or advice that has been requested. Think about volunteering at or donating to a local charity.
You may want to write to someone who has made a difference in your life, or to the people you value telling them why they mean so much to you.
In addition consider organising a secret Santa gift exchange where each participant gives a heartfelt, thoughtful gift. Encourage everyone to write a note explaining why they chose that particular gift. After exchanging gifts, take turns sharing what you are grateful for about the gift and the person who gave it.
Day 16: Sight
Visit a place that gives you joy. This may be a place in nature such as the beach, a local walk or a beloved garden. It may also be more contemporary such as an art gallery or a favourite film.
Take the opportunity to walk or drive around your area to admire the Christmas lights and decorations. Bring along hot cocoa and play some festive music. Make sure to point out your favourite displays and take photos to capture the memories.
Day 17: Sound
Listening has great power to bring us joy. Music, stories and audio-books, a conversation with a friend or loved one. A shared joke.
Consider hosting a Christmas carol karaoke night with family and friends. Choose your favourite Christmas songs and sing along. Encourage everyone to participate and have fun, regardless of singing ability.
Day 18: Smell
Christmas is a fabulous time to indulge our sense of smell and in fact, has a smell all its own.
Spend an afternoon baking Christmas cookies, gingerbread houses, or other festive treats. The wonderful aromas of cinnamon, nutmeg, and vanilla will fill your home, creating a cosy and joyful atmosphere. Share the treats with neighbours and friends to spread the joy even further.
Get out your favourite perfumes and scents and use them. Often we save things for best when perhaps we are wise if we enjoy then every day.
Day 19: Taste
As with smell, at Christmas our taste buds are bombarded with an explosion of flavours. Food can bring us joy in many ways above and beyond sensory pleasure. It affords us psychological and nutritional comfort. It can also encourage creative expression and social connection.
Prepare a special Christmas meal with your favourite holiday dishes. Include a mix of traditional recipes and new ones to try. As you enjoy the meal together, do so mindfully. Take time to savour the flavours and feel grateful for the effort that went into preparing each dish. Appreciate the nourishment you are receiving in body and soul.
Day 20: Touch
The sense of touch is fundamental to experiencing joy. It brings us comfort, either from the supportive touch of another or physical comfort of our surrounding. Touch invokes pleasant sensations and teaches us about our environment. It involves play, physicality, creativity, connection with others and intimacy. There are therapeutic applications in terms of massage and healing and touch helps us centre and ground ourselves. Many meditations involving imaging roots anchoring us to the earth.
Engaging with the sense of touch in various ways enriches our lives, bringing comfort, connection, and a profound sense of happiness - joy
Take a walk explore the differences in nature at this time of year (wherever you are in he world).
Create a comfortable spot to spend time doing an activity that bring you joy.
Create homemade Christmas ornaments. Engage in the tactile experience of shaping, cutting, and decorating. This hands-on activity not only brings joy through creativity but also results in beautiful decorations for your tree.
Spend time with loved ones and notice the effect of a comforting touch. Be mindful of others personal body space, finding a way to offer this in an acceptable way.
Treat yourself to a therapy session – a massage, acupuncture or a Reiki session.
Day 21: Joyful Meditation
End your series of activities with a joyful meditation session designed to help you connect with a deep sense of well-being and contentment.
Find a quiet comfortable space
Begin by bringing your awareness to the present moment
Notice the rhythm of your breath, the rise and fall of your chest, and the sensation of the air entering and leaving your nostrils
Allow yourself to fully arrive in this space, letting go of any distractions or concerns.
Now, bring to mind a moment when you felt truly joyful
It could be a recent experience or a cherished memory
As you recall this moment, immerse yourself in the details
Visualise the scene, the colours, the sounds, any taste or smell, and the emotions you felt
Allow the feeling of joy to fill your entire being, spreading warmth and light throughout your body.
With each breath, imagine this joy expanding within you, like a radiant light glowing from your heart
This light represents your inner joy, a constant source of happiness and peace that resides within you, regardless of external circumstances.
As you continue to breathe, silently repeat the following affirmations to yourself:
"I am worthy of joy and happiness"
"I choose to live each moment with a joyful heart"
"My inner joy is a wellspring of strength and resilience"
Feel these affirmations resonate within you, reinforcing your connection to this inner joy
Know that this joy is always accessible, a part of you that you can return to whenever you need it.
Now, take a moment to express gratitude for this feeling of joy
Reflect on how living joyfully aligns with your values and enhances your well-being
Recognise that by cultivating inner joy, you are nurturing your mind, body, and spirit.
Savour the sense of peace and joy within you
When you feel ready, gently open your eyes, carrying this inner joy with you into the rest of your day.
Remember, joy is not just a fleeting emotion but a way of being. By living in alignment with your true self and values, you can cultivate a lasting sense of inner joy that sustains you through all of life’s moments.
See you next week for our final week of advent
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