How much joy do you experience in your day? How much do you talk yourself out of it?

When it comes to happiness and joy, most people hope that they will feel it at some point. There are so many belief systems that get in the way of experiencing it more often. In this following meditation you will be forced to drop the mind chatter and allow yourself to experience a little more joy.

At first you may read this and think it is too hoaky. I ask you to suspend the disbelief and give it a go for a week. What may seem challenging in the beginning could open the doors to you experiencing a little more happiness in life.

Here we go!

1) Take three deep breaths in and out.

2) Think of something that brings you great joy in life or makes you smile. It could be a picture of a baby smiling, a sunny beach, or a loving partner. The important thing is to feel the feeling, not argue with yourself about whether or not this is possible for you.

3) Imagine that this feeling is forming a big ball in the centre of your chest. Take 3 deep breaths focusing solely on that feeling of joy.

4) Now with full awareness, multiply that feeling of joy within you by a fact of 10. Take 3 deep breaths focusing your attention on this expanded feeling of joy.

5) How much more can you magnify that feeling? Expand that feeling as much as you can and imagine that it is taking over your whole body. Again take 3 deep breaths.

6) Take a moment to experience this feeling. Allow any negative thoughts to move from you as you continue to take some deep breaths in and out.

7) When you are ready, open your eyes. Now see how long you can carry that feeling with you throughout your day and how many people you can share it with.

And if this isn't too hoaky for you, try some of this if you want to smile a little more!