Mindfulness and Meditation Guided Meditations 6-Minute Video Meditation to Cultivate Joy Celebrate the positive By Andria Park Huynh Andria Park Huynh Andria is the senior editor at Verywell Mind, supporting the management of new content production and shaping editorial strategy. Learn about our editorial process Published on March 28, 2024 Print Verywell Mind / Getty Images Close Getting Started Find a quiet place to sit comfortably upright—at the edge of your bed, on the floor, or in a chairClose your eyes and tune into the breath or another point of focus to be fully presentRelax your body—loosen your shoulders, unclench your jaw, and soften your brows 6:23 Mindful Meditation for Finding Joy If you've stumbled across this meditation, we can assume you could use some joy in this moment. If you're not feeling your best today, that's perfectly OK and normal. When we feel down, it can be tempting to try to turn our feelings around so we can go on about our day. But studies show that spreading loving kindness toward others, even when you're not in a place to do so, can do wonders for your own mental health. You don't even necessarily need to perform acts of generosity if you're not up for it. Turns out that simply wishing others well can lower our anxiety, boost our happiness, and increase our feelings of empathy and connectedness. Practice loving-kindness meditation and reap the benefits of doing so in this brief meditation. This meditation is also a part of Verywell Mind's 30-day meditation email series, Pause & Play. Sign up here to subscribe and continue your mindfulness journey with us. For more videos, check out our meditation library. For more inspo Thinking About Starting a Meditation Practice? Try Metta Meditation How Mindfulness-Based Relationship Enhancement Can Benefit You 4 Ways to Surround Yourself With Positive Energy 8-Minute Video Meditation to Focus on the Good 1 Source Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Gentile DA, Sweet DM, He L. Caring for others cares for the self: an experimental test of brief downward social comparison, loving-kindness, and interconnectedness contemplations. J Happiness Stud. 2020;21(3):765-778. By Andria Park Huynh Andria is the senior editor at Verywell Mind, where she helps manage new content production and shape editorial strategy to deliver the highest quality mental health content in the category. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Helpful Report an Error Other Submit