Intention is fueled by awareness, and action is fueled by intention.
Last week one of my students arrived at the realization that joy wasn’t just going to fall into her lap. We laughed together in a shared recognition of the human habit of assuming that whatever we want will arrive in our laps simply by wishing it to be so.
If we aspire to feel more joy, we must be aware of our unhappy states and engage in practices and activities that cultivate a joyful emotional state. If we aspire to be a more compassionate person, we must recognize our tendency to be judgmental and unkind and practice being compassionate.
There are several practices that can support following through on our intentions with wise action. First, it is critical that we approach bringing awareness to the habits that are keeping us stuck. It’s equally critical that we bring an attitude of kindness and compassion to this awareness. If we become self-critical, this hinders our progress toward change. Awareness with objectivity, kindness, and curiosity can facilitate positive change. It’s like we say to ourselves, “Oh, I notice that I am feeling a lack of joy in my life. I notice that my thoughts are critical or negative, and this leads me to feel less joyful.”
Next, we become clear about our intention: “I would like to feel more joy in my life.” Then we can practice bringing awareness to the thoughts or habits that contribute to a low mood, and begin to practice focusing our mind toward more wholesome thoughts.
The brain has a negativity bias, so it will always lean toward noticing what is wrong in order to try to help us survive. It is sometimes misguided. We can incline our minds toward a more positive perspective with practice by seeking, noticing, and savoring the good. We can seek out positive experiences and savor them–appreciating the warmth of the sun, making a cup of tea and focusing our awareness on the good flavor, walking outside to appreciate the beauty of a clear blue sky or rain clouds that contribute to our drinking water supply.
We can notice pleasant moments when they arise and savor those moments as well — appreciating the smell of soap or shampoo in the shower, appreciating the flavor of a healthy meal, really taking in the warmth of a hug from a loved one or the feel of a pet nuzzling against us.
These practices of taking in the good can incline our minds to focus more attention on noticing all that remains good or okay within ourselves and the world. Personal and spiritual growth are undertakings that require time, effort and commitment. Practicing mindfulness and meditation can facilitate a greater sense of peace, joy, and resilience.
You might try this mindful journaling practice by writing in response to these journal prompts:
Who do you want to be in the world?
What are you willing to do to be that person?
What clear intention would you like to declare?
What wise action will you take toward that intention?
Clouds come floating into my life, no longer to carry rain or usher storm, but to add color to my sunset sky.
–Rabindranath Tagore
Jen Johnson is a mindfulness teacher, coach, and therapist teaching meditation for healing, creativity, and resilience. Register for MBSR online course to learn mindfulness meditation and create a regular mindfulness practice.