In the rush of everyday life, it’s easy to get caught in a cycle of stress, to-do lists, and constant distractions. We often find ourselves in reactive mode, jumping from one task to another without taking a moment to breathe. In this never-ending state of “doing,” joy can feel like a fleeting visitor, a brief moment of happiness we’re too busy to notice.
This is where meditation comes in. Research on digital meditation found that consistent practice was associated with improvements in mood, serenity, and resilience. Participants experienced a steady increase in positive mood over time, highlighting that even short, consistent sessions can build a foundation for greater emotional well-being.1 Many people think of meditation as a tool to reduce stress or calm anxiety, and it certainly can be. But it’s also a powerful practice for cultivating joy. Instead of chasing happiness, meditation helps us create the internal space to recognize and welcome it when it appears.
Think of your mind as a busy room. If it’s cluttered with worries, frustrations, and noise, there’s little room for anything else. Meditation is the act of clearing that clutter. By sitting still and focusing on your breath, you’re not trying to force joy to come forward; instead, you’re allowing it to emerge naturally. You’re simply making space for it. You’re letting go of the thoughts that keep you stuck, allowing a sense of spaciousness to emerge.
This practice helps you become more present. When you are fully in the moment, you’re more likely to notice the small, beautiful things around you—the warmth of the sun, the smell of coffee, a genuine laugh. These moments are always there, but they’re often drowned out by the noise in our minds. Meditation quiets that noise, allowing these simple joys to shine through.
So, the next time you sit down to meditate, don’t just focus on letting go of stress. Open yourself to the possibility of joy. You might find it was waiting there all along.
1Osborne, E., Ainsworth, B., Hooper, N., & Atkinson, M. (2023). Experiences of using digital mindfulness-based interventions: Rapid scoping review and thematic synthesis. Journal of Medical Internet Research, 25:e44220. https://www.jmir.org/2023/1/e44220
