How to Feel Joy When You Meditate

When practicing Relaxation Meditation, you have several techniques to choose from for focusing your mind. You might focus on your breathing, repeat the phrase “no reaction” after noticing a thought or a series of thoughts, or employ no specific mental technique at all. Each choice offers a unique opportunity to experience pleasure and a hit of dopamine.

Understanding the Process

Consider focusing on your breathing during meditation. As you observe your breath, you'll notice thoughts arising. It might feel like you're simultaneously observing your breath and having thoughts, but in reality, you’re alternating between the two. Each time you catch yourself focusing on your breath, celebrate it as a success—a momentary interruption of your thought patterns, which rewards you with a dopamine hit.

During meditation, you’ll also notice periods when your mind has wandered. Respond by saying “no reaction” to acknowledge your wandering mind without judgment. Recognize this as another victory and enjoy the dopamine boost that comes from breaking the cycle of incessant thinking.

Whether during meditation, after a session, or at any point during the day, acknowledge and appreciate your meditation practice. Each recognition is a success, reinforcing positive feelings and contributing to a virtuous cycle of daily meditation and increased well-being.

Daily meditation offers many opportunities to feel successful. This ongoing sense of achievement encourages a consistent meditation practice, leading to more positive feelings and reinforcing a cycle of mental and emotional well-being.