The Science of Happiness

Happiness Break: How to Awaken Joy, with Spring Washam

Jan 23, 2025

Spring Washam, a meditation teacher and author of 'The Spirit of Harriet Tubman,' shares insightful practices to cultivate joy. She emphasizes the importance of reflecting on joyful moments and allowing positive emotions to flourish. The discussion highlights 'sympathetic joy,' urging listeners to celebrate the successes of others to amplify their own happiness. Spring's guided meditation enhances mindfulness and gratitude, fostering a belief that joy is limitless, like the stars. It's a delightful call to connection and shared happiness.

10:07

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Episode guests

Spring Washam

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Quick takeaways

Consciously reflecting on joyful moments and intentions can significantly enhance overall happiness and emotional well-being.

Practicing sympathetic joy by wishing happiness for others helps counter jealousy and reinforces the limitless nature of joy.

Deep dives

Understanding Joy and Its Benefits

Joy is described as a powerful feeling of delight that can significantly influence our mental and physical well-being. The American Psychological Association defines it as an extreme gladness that contrasts starkly with negative emotions that can elevate stress hormones like cortisol. This emotional state activates the parasympathetic nervous system, promoting feelings of peace, calmness, and creativity. The importance of consciously choosing to focus on joyful moments in life is emphasized, which can lead to a more positive mindset and an overall sense of abundance.

Intro

3min

Awakening Inner Joy Through Mindfulness and Connection

4min

Cultivating Joy Through Shared Happiness

3min

Scroll down for a transcription of this episode

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

How to Do This Practice:

Reflect on an area of your life that brings you joy—whether it’s a small moment, an activity, or a connection.
Imagine experiencing that joyful moment. Feel the smiles, peace, and lightness it brings. Let yourself fully connect with the positive emotions.
As you reflect, silently say to yourself, “May my joy and my happiness increase.” Allow this intention to sink into your heart.
Bring to mind someone in your life who is experiencing happiness or success. Picture them in their joyful state.
In your mind, say to them, “May your joy and happiness increase.” Or, “I’m happy for your happiness. May your happiness continue.”
Remind yourself that joy is limitless, like the stars in the universe. Celebrating the joy of others enhances your own happiness.

Today’s Happiness Break Guide:

Spring Washam, is a meditation teacher based in Oakland, California. She is also the author of the 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/
Check out Spring’s YouTube channel: https://tinyurl.com/22njyd29

Related Happiness Break episodes:

Tap into the Joy That Surrounds You: https://tinyurl.com/2pb8ye9x
Wishing Others’ Well, With Anushka Fernandopulle: https://tinyurl.com/jrkewjs8

Related Science of Happiness episodes:

Where to Look for Joy: https://tinyurl.com/5n7thrh4
Are You Remembering the Good Times: https://tinyurl.com/483bkk2h
Why We Should Seek Beauty: https://tinyurl.com/yn7ry59j

Follow us on Instagram: @ScienceOfHappinessPod

We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod.

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Transcription: https://tinyurl.com/a6shdsae