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How to Fill Up with More Joy in Under 15 Minutes!

by | May 31, 2021 | Mindset

I can get frustrated and overwhelmed – like I’m just not moving fast enough – as I grow to achieve what my heart desires most. Both big and small things can trigger my frustration and overwhelm – from fixing a Verizon bill to navigating our family’s health during a pandemic.

I learned from Tony Robbins that “the quality of your life is the quality of where you live emotionally.” In other words, if you’re consistently living in frustration and overwhelm, your life will feel pretty crappy. Makes sense! That means, if you want life to feel more peaceful and happy, you need to find ways every day to feel more positive emotions!

If you find yourself struggling to stay happy most days, get excited! You’re about to discover how to fill up with more joy every morning in under 15 minutes!

Tony Robbins calls this technique his morning priming meditation. I call it my morning cup of joy! Let Tony guide you through this meditation on YouTube, or do it on your own. Just do it! There are four main parts to this meditation technique.

If you want life to feel more peaceful and happy, you need to find ways every day to feel more positive emotions!

JUST BREATHE

In a stressful situation like giving birth, the words just breathe sound way too simple. With my oldest, the midwife instructed me to PUUUSHHH, relax, then breathe. Wash, rinse, and repeat.

Through breath, I gathered together what I needed to make the next PUUUSHHHH. Sometimes I gathered my thoughts, ‘I can do this,’ ‘I want this beautiful baby in my life.’ Sometimes I gathered strength and would say to myself, ‘I’m strong,’ or ‘I’m brave,’ or ‘I’m doing it.’ Breath was essential to pushing my beautiful daughter into this world. Once she entered, she expanded her lungs and breathed. Breath is sacred.

Breath is the easiest, fastest way to tap into your zen at any moment! That’s why the priming technique starts with breathing. Sit actively in a chair with both feet on the floor. Roll your shoulders back, chest up, neck long, with your head high. Inhale, extending both arms up to the sky. Then exhale, bringing both arms back down. Repeat three sets of ten for a total of thirty breaths.

Breath is the easiest, fastest way to tap into your zen at any moment!

BE GRATEFUL

If you want the quickest surefire way out of any negative emotion (fear, anger, frustration, self-pity), focus on someone or something you’re grateful for. As Tony Robbins says, “You can’t feel fear or anger while feeling gratitude at the same time. The antidote to fear is gratitude. The antidote to anger is gratitude.”

The second part of the priming technique focuses on gratitude. Place your hands on your heart and breathe. Focus on someone or something from your past, present, or future that you’re incredibly grateful for. Bring that person or experience into your heart and breathe for about a minute. Then repeat two more times, stacking on your heart other people and experiences you’re grateful for. As you stack one on top of the other, watch how it’s impossible to hold onto any negative emotion.

If you want the quickest surefire way out of any negative emotion (fear, anger, frustration, self-pity), focus on someone or something you’re grateful for.

VISUALIZE HEALING

Healing is often messy. If you’ve struggled with health, you’ve likely worked to keep your mindset straight that complete recovery is even possible for you or someone you love. After my fourth miscarriage (a second-trimester loss), I battled some deep sorrow. Eventually, I found a higher meaning for our losses. Thank God!

In the third part of the priming technique, you visualize your problems being washed away. I envision it as a white light coming down from above, power washing me clean! Then you send all that clean energy through your heart to others you love – your family, friends, colleagues, clients, even strangers! #WeAreInThisTogether

In the third part of the priming technique, you visualize your problems being washed away. I envision it as a white light coming down from above, power washing me clean!

CELEBRATE GOALS

I’m the achiever type, which means I pretty much stink at celebrating success. As soon as I accomplish one goal, my instinct is to start the next one. No party, no ‘Way to go!’, no high-five ‘We did it!’ Nothing. This is a reliable way to feel fried and unfulfilled.

Goals are a means to a feeling – the emotion you experience from accomplishing that goal. There’s a handful of emotions I want more of in my life, for example, gratitude, love, silliness, JOY, faith, courage, and vibrancy. Imagine the energy of a child jumping up and down with a huge proud smile on their face. That’s how I want to feel every day!

The first time I did this morning priming meditation, I went for a run afterward and received incredible insights. It felt amazing, like I was in Divine flow. Guess what I did when I shared my insights with my friend immediately after the run? I jumped up and down with a huge proud smile on my face, just like a little kid jumping for JOY!!!!

In the last part of the priming technique, with your eyes closed, palms on your lap facing up, focus on a goal you want to achieve that EXCITES you. Imagine yourself as if you’ve already achieved that goal. How are you feeling? Visualize the impact of achieving that goal for you and those around you. Then repeat two more times, just as you did with gratitude. Take time to feel each and every success entirely.

Imagine yourself as if you’ve already achieved that goal. How are you feeling? Visualize the impact of achieving that goal for you and those around you.

If you want to learn more tools like this morning priming meditation to incorporate into your daily routine, try a FREE 7-Day Reset!

Imagine starting your day filling yourself up with the feeling you want most in life. It’s like putting on your oxygen mask first thing every morning. Then inhaling what you want more of – love, joy, playfulness – before you do anything else. Remember, “the quality of your life is the quality of where you live emotionally.”

If you’re consistently living in frustration and overwhelm, your life will feel pretty crappy. Make it a priority to fill up with more joy through this morning priming meditation. My morning practice is far from perfect, but when I fall off-track with how I want to feel, I know exactly how to tap back into joy quickly!

 

#WeAreInThisTogether

P.S. This ‘Cup of Joy’ morning meditation practice surpasses my morning cup of joe. That’s saying a lot because I love coffee! If you’re a wee bit curious about how to upgrade your morning coffee, decrease your daily consumption, or wean off coffee completely, read ‘How I Weaned Off Coffee.’ From one coffee lover to another, you won’t be disappointed.

About the Author: Dr. Sue

Sue McCreadie, MD (aka Dr. Sue), is a board-certified pediatric physician and wellness expert with two decades of experience helping thousands of families achieve vibrant health. In her pediatric practice, Dr. Sue helps children adapt their diet and lifestyle to optimize their genetics for health naturally. Online Dr. Sue helps other women learn how to eat for their genetics and use a nutritional system to feel confident with energy to live their best life. She lives in Ann Arbor, Michigan, with her husband, Dave, and their three children, Kaitlin, Elle, and Addison.

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