Happiness Break: How to Awaken Joy, with Spring Washam

Jul 24, 2025

Spring Washam, a meditation teacher and author based in Oakland, shares insights on cultivating joy in life. She discusses how reflecting on joyful moments can enhance emotional well-being. Her guided meditation encourages listeners to celebrate the happiness of others, stating that wishing them well can amplify one’s own joy. With practical tips on mindfulness and connection, she emphasizes that joy is boundless, akin to the stars, inspiring listeners to embrace positivity amidst challenges.

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INSIGHT

Joy's Calming Effect on Body

Joy activates the parasympathetic nervous system, promoting peace and creativity.
Focusing on joy counteracts stress hormones like cortisol.

ADVICE

Daily Joy Focus Practice

Focus daily on what is going right in your life to cultivate joy.
Fully immerse yourself in joyful moments and silently wish for your joy to increase.

ADVICE

Visualize Joyful Moments

Identify a specific joyful moment or activity in your life.
Visualize and feel into this moment as fully as possible during meditation.

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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.

Scroll down for a transcription of this episode.

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

A Self-Compassion Meditation For Burnout: https://tinyurl.com/485y3b4y

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.

Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap

Help us share Happiness Break! Leave a 5-star review and share this link: https://tinyurl.com/2p9h5aap

Transcription: https://tinyurl.com/24c7t4cf