A Personal Story: Joy in Motion

This morning, I stepped into Sunflower Yoga Studio, ready to guide my Saturday Morning Stretch class. The theme of the day? Joy—specifically, the joy that arises when we allow ourselves to notice the little things. Joy is not an endpoint or a grand achievement; it’s something we cultivate in the moment, even in the midst of life’s challenges.

I began class as I often do—with a poem, grounding, breathwork, and gentle stretches. As we moved into standing postures, I introduced the Breath of Joy, a yogic breathing practice designed to energize the body and uplift the spirit. I turned up the music—Pharrell Williams' "Happy"—and together, we inhaled in three parts, moving our arms in rhythm, and then released a forceful exhale. The energy in the room shifted. I let the song play on, a little softer, and invited everyone to shake their bodies as if they were snow globes being gently stirred. In that moment, something beautiful happened—half the class naturally began to dance.

The transformation was palpable. This was a room of yogis who, more often than not, approach their practice with quiet seriousness. Yet here they were, moving with childlike delight. It was just a minute—one minute of Breath of Joy, one minute of letting go—and yet, the entire energy of the space had changed.

For the rest of the day, I carried that same joy with me. I noticed the beauty in the smallest things. My natural state felt like joy. And yet, I know this feeling isn’t something I can capture and keep forever. It drifts in and out, and my only task is to create space for its return.

What is Joy?

Joy is often mistaken for happiness, yet the two are not the same. Happiness depends on circumstances—on things going well, on favorable outcomes. Joy, however, is something deeper. It is a wellspring within us, an inner light that can shine regardless of our external conditions.

One definition of joy describes it as "a deep and abiding sense of delight, contentment, and well-being, independent of external circumstances." In yogic philosophy, joy is closely linked to santosha, or contentment—a state of being completely present and at peace with what is. The Sanskrit roots of santosha mean "completely" (san-) and "contentment" (tosha), emphasizing a satisfaction that does not rely on external validation.

Similarly, in Buddhist philosophy, mudita is the concept of sympathetic joy—taking delight in the happiness and success of others. But this kind of joy cannot be truly felt unless we first know joy within ourselves. Mudita teaches us that joy is always available; the more we access it within, the more effortlessly we celebrate it in others.

How Do We Invite More Joy Into Our Lives?

If joy is an inner resource rather than something we must chase, how do we tap into it? Here are some practices that help cultivate joy in daily life:

1. Practice Gratitude

Joy and gratitude are deeply intertwined. Take time each day to reflect on a few things you are grateful for. When you feel heavy or disconnected from joy, return to this practice—remind yourself of the small wonders that surround you.

2. Breathe Into Joy

The Breath of Joy is a simple but effective practice for shifting your energy. Try it:

• Stand with feet hip-width apart, knees slightly bent.
• Inhale in three parts: first, swing your arms forward; second, open them out to the sides; third, reach them overhead.
• Exhale forcefully through your mouth with an audible "ha," bending your knees into a squat as you swing your arms behind you.
• Repeat several rounds, moving rhythmically with your breath.

3. Move Your Body with Music

Turn on a song that lifts your spirit and dance freely. Ecstatic dance is a powerful practice for moving stagnant energy and opening yourself to joy.

4. Meditate on Presence

Joy is found in the present moment. A simple meditation practice—sitting with your breath, observing the sensations in your body—can anchor you in the now, where joy naturally arises.

5. Connect Mind, Body, and Spirit Through Yoga

Yoga brings us into alignment—body, mind, and spirit. When we are aligned, joy flows more freely. If you feel stuck in your thoughts, return to your mat and allow movement to bring clarity.

6. Slow Down and Savor

Joy often hides in the quiet spaces we rush past. Slow down. Sip a cup of tea with full attention. Notice the warmth in your hands, the aroma, the way the liquid moves. Simple moments become joyful when we give them our presence.

7. Step Outside and Let Nature Guide You

The natural world is a constant source of joy—if we take the time to notice. Watch the way sunlight filters through leaves, the way the stars blink in the night sky, the way a breeze feels against your skin. Let nature remind you of wonder.

8. Keep a Joy List

Make a list of things that bring you joy, and when joy feels distant, do something from the list. It can be as simple as watching a sunrise, reading poetry, or calling a friend who makes you laugh.

Joy Is a Practice, Not a Destination

Being joyful is an intentional practice, something we cultivate day after day. It’s not a finish line we cross, but a state of being we nurture through presence, gratitude, and movement.

I have the words “Enjoy the little things” tattooed on my arm—a reminder I carry with me always, inked into my skin as a vow to myself. Because joy isn’t found in grand moments or perfect circumstances. It’s in the way the sun feels on my face, the laughter shared with a friend, the rhythm of breath filling my lungs. It’s in the music that makes me dance, the stillness of morning tea, the awe of looking up at the stars.

There will be days when I forget—when the weight of the world pulls me inward, and joy feels distant. But I always have the choice to return. To notice. To allow.

So, I invite you: Make space for joy. Seek it in the smallest moments. And when you find it, let yourself revel in it. Again and again.

Photo Credit: Image by Daniel Reche from Pixabay