Autumn: Today we're looking at 'Awakening Joy' by James Baraz, a guide to cultivating real, lasting happiness, even when modern life feels overwhelming and joy seems constantly out of reach. Autumn: Feel like deep joy is for others? Or maybe just for 'someday' when things finally calm down? We juggle deadlines, endless notifications, maybe compare ourselves online, feeling stressed, disconnected, or numb. We chase external goals hoping they'll deliver lasting happiness, but that satisfaction rarely sticks. It's this exhausting cycle, this sense that genuine, sustainable joy is constantly out of reach, something we're too busy or overwhelmed to truly experience, rushing through life without real enjoyment. This book tackles that feeling head-on. Autumn: So, how do we break free? 'Awakening Joy' flips the script: happiness isn't chased externally, it's cultivated internally, right now. It starts simply by setting an intention to allow more joy – just deciding to 'give joy a shot,' opening the door a crack. Then, you actively incline your mind towards it. Our brains can literally change – neuroplasticity! Think of it like training a muscle. You can use visualization – actively imagining joyful moments, feeling the warmth, the lightness. Mindfulness is foundational, but forget complex meditation. It’s about noticing the good already present – really tasting that first sip of coffee, feeling the warmth of the sun, truly hearing a friend. You're turning up the volume on positive moments you usually rush past. Deliberately practicing gratitude for specific things daily significantly boosts happiness. And what about tough times? Joy isn't about faking it. The book offers the powerful RAIN model for self-compassion when facing difficulty: Recognize the emotion (like anxiety before a meeting), Allow it without fighting, gently Investigate how it feels in your body, and Non-identify – remember you are not the anxiety. This creates space for acceptance, reducing suffering and allowing moments of joy even alongside challenges. Autumn: Ready to try? Take three tiny "joy breaks" today. Set a reminder. When it goes off, pause for just 30 seconds. Breathe deep. Ask yourself: "Is there any small joy available right now?" Maybe the sunlight, your chair's comfort, a quiet moment. Noticing these deliberately trains your brain for happiness. Until next time, find that five percent happier.