What if I told you that there were three (very simple) things you could start doing today that would make you a happier person?
Ex-Google engineer turned mindfulness expert, thought leader, author and philanthropist, Chade-Meng Tan, discovered there really are a couple of things every one of us can start doing each day that will bring joy into our lives, and as a result, make us happier. Meng, as he likes to be called, meditates for hours each day, which the majority of us cannot do… but thankfully, he offers the world the practical application of his education, practice and teaching.
I began doing these things as soon as he suggested, because, well, who wouldn’t want to bring more joy, compassion and loving kindness into their daily lives? It works. Meng offers that in order to achieve the depth of cultivation of one’s mind, one must practice like anything else; however, if you have 15 seconds to spare right now, you can improve your outlook, your state of being, and your life.
So here they are, your keys to joy:
1. Bring attention to your breath.
Sounds simple, right? For some people it is, and for others who find it difficult to sit and be present, this can be massive undertaking. Meng says, give yourself 15 seconds for this exercise, 5 seconds per breath.
First breath – Just bring attention to it, be aware of the breath in, and the breath out.
Second breath – Do the same, but this time relax your body, whatever that means for you.
Third breath – Now smile, while you breathe in and out with your body relaxed.
Now, try it. That smile should have brought a subtle sense of joy.
2. Wish happiness to others.
This is the practice of raising the thought to your conscious mind when you see someone of wishing them to be happy. You can do this for people who walk by you on the street, or you can bring the thought of someone in your life and just think to yourself as you picture them, “I wish them happiness”.
You’ll notice that as you do this, being the giver of compassionate loving kindness to others makes you feel this loving kindness yourself.
3. Raise your awareness of the tiny slices of joy already present in your life.
How often do we go our entire day, caught up in our routines and responsibilities, that we forget to appreciate the little things? Too often, is the answer I was looking for.
Our world is filled with what Meng calls “tiny slices of joy”–from taking the first sip of coffee in the morning, the feeling of the hot water from the shower hitting you, laying down in bed and feeling your head sink into the pillow–these wonderful, fleeting moments that we don’t take the time to acknowledge. His belief is that if we allowed ourselves to be present in these moments, we could experience this joy all day long.
Practicing these three simple things each day, experiencing joy and allowing yourself to be present in the moment will inevitably improve your well-being. On why the practice of mindfulness works, Meng says:
To worry you need to be in the future, to regret you need to be in the past. So if you take one breath of being in the present, then for that one breath you are free – you are free from worrying and regret.
And we agree.
Chade-Meng Tan (Meng) is a Google pioneer, award-winning engineer, international bestselling author, thought leader and philanthropist. He is Chairman of the Search Inside Yourself Leadership Institute, and Co-chair of One Billion Acts of Peace, which has been nominated eight times for the Nobel Peace Prize.