A Path to Presence and Healing

“Whatever is going on—good, bad, or indifferent—make sure you find moments of joy each day.”

Life is unpredictable. Some days feel light and effortless, while others weigh heavy with grief, stress, or uncertainty.

But no matter where we are in our journey, one thing remains true—seeking small moments of joy has the power to change our experience.

Modern psychology and neuroscience confirm that the act of noticing and embracing joy can rewire the brain, build emotional resilience, and keep us anchored in the present moment.

Even in our darkest times, joy exists—not as a denial of pain but as a reminder that contrast defines the human experience.

Without sorrow, we wouldn’t fully understand the depth of joy.

The Science of Joy: Rewiring the Brain

According to Dr. Nicole LePera, also known as The Holistic Psychologist, our nervous system is constantly scanning for cues of safety or danger.
When we are caught in cycles of stress, trauma, or anxiety, our brains operate from survival mode—anticipating threats rather than experiencing the present moment.
However, small moments of joy activate the parasympathetic nervous system, signaling safety and allowing us to shift from survival to presence.

Gabor Maté, a physician and trauma expert, explains that chronic stress and unresolved trauma alter brain function, making joy feel inaccessible.
However, neuroplasticity—the brain’s ability to change—means that consistently seeking joy creates new neural pathways, making happiness a more natural state over time.

Joy as a Gateway to the Present Moment

Brené Brown, a leading researcher on vulnerability and resilience, states that “joy is the most vulnerable emotion we experience.” Many of us resist feeling joy because we fear its loss. This is what she calls foreboding joy—the tendency to brace for disappointment when things are going well.

However, joy only exists in the present moment.

When we immerse ourselves in even the smallest moments of beauty—watching a sunset, listening to a favorite song, or embracing a loved one—we shift our focus away from the regrets of the past and the uncertainties of the future.

Eckhart Tolle, a modern philosopher and author of The Power of Now, emphasizes that suffering is often rooted in our resistance to the present.

When we allow joy to be fully felt, even for a moment, we align ourselves with what is real rather than what we fear or regret.

Mantras and Affirmations: Training the Mind to Seek Joy

Rewiring the brain for joy is a practice, and like any habit, it strengthens with repetition. Mantras and affirmations help reprogram subconscious beliefs, reminding us that joy is always available.

Try these affirmations:

• I am open to joy in all its forms, no matter how small.
• Joy is not the absence of pain, but a presence I choose to embrace.
• In this moment, I allow myself to feel joy without fear.
• I deserve to experience happiness, even in uncertain times.
• I choose to find joy in this moment, no matter what else is happening.
• I am grateful for the small moments that bring light to my life.
• Even in difficult times, joy finds its way to me.

Speaking these words daily—especially when joy feels distant—signals to the brain that joy is safe, accessible, and worthy of attention.

Why Joy Matters, Even in Darkness

In times of grief, trauma, or depression, seeking joy may feel impossible—or even inappropriate. However, as Gabor Maté explains, emotions are not linear; joy and sorrow can coexist.
Finding small moments of joy does not erase pain, but it offers balance. It reminds us that life is not only suffering but also beauty, connection, and light.

Even in the midst of hardship, we can notice:

• The warmth of a loved one’s voice.
• The rhythm of our breath, grounding us in life.
• A fleeting moment of laughter in an otherwise heavy day.

As Brené Brown says, “Joy collected over time fuels resilience—ensuring we’ll have reservoirs of emotional strength when hard things do happen.”

How to Find Joy Every Day

Joy doesn’t require grand experiences. It thrives in the ordinary. Here are small ways to welcome joy daily:

• Pause and breathe – Take a deep breath and feel gratitude for the moment.
• Practice mindfulness – Fully engage in simple activities like drinking tea, feeling the sun, or listening to music.
• Move your body – Dance, stretch, or walk outside. Movement releases endorphins, the body’s natural joy chemicals.
• Express gratitude – Keep a daily journal of three joyful moments.
• Connect with others – Share laughter, kindness, or a meaningful conversation.

Final Thoughts

No matter what is happening in your life—whether joyful, painful, or somewhere in between—you have the power to find small moments of happiness.

These moments ground you, rewire your brain for resilience, and remind you that joy is never absent, only waiting to be noticed.

Today, take a deep breath. Look around. Let yourself experience one simple, joyful moment. It’s here, now, waiting for you.

Stay tuned for Somatic Practices to release trauma and find joy!

If you are finding it difficult to find moments of joy each day, these practices will help guide you. They assist in releasing blockages on all levels to open your heart and find joy.

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References & Further Reading

• Brown, B. (2012). Daring Greatly: How the Courage to Be Vulnerable Transforms the Way We Live, Love, Parent, and Lead. Gotham Books.
• LePera, N. (2021). How to Do the Work: Recognize Your Patterns, Heal from Your Past, and Create Your Self. Harper Wave.
• Maté, G. (2003). When the Body Says No: Exploring the Stress-Disease Connection. Wiley.
• Tolle, E. (1997). The Power of Now: A Guide to Spiritual Enlightenment. New World Library.
• Van der Kolk, B. (2014). The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. Viking.