Written by:

Updated on:

February 16, 2024

Most of us meditate because we want to be happier. Why not then, use our meditation practice to cultivate joy? In this joy meditation, we do just that. By bringing mindfulness and gratitude to the body and breath, we find there’s always something worth smiling about. 

Joy isn’t typically an emotion we connect to in our busy, everyday lives. But joy is always with us if we have the presence of mind to notice. In this guided meditation for joy, listeners are invited to gaze with wonder, awe, and gratitude on the miracle of body and breath. 

When we bring mindfulness to such things that we typically take for granted, our relationship to them profoundly changes. With this practice, for example, we find deep joy in simply being alive.  

  • Practice Time: < 5 minutes
  • Purpose: Feeling More Joy in Everyday Life
  • May Help With: Mindfulness of the Body, Presence, Calm
  • Practice Level: Intermediate

How to Use This Guided Meditation For Joy Script

This meditation on joy is marked as intermediate because it asks us to conjure up the sensation of specific emotions, versus simply being mindful of what is present. However, it is a meditation anyone can do to become more mindful of joy, not only in meditation but in their everyday lives.

Try using this meditation on joy script several times in your personal practice before using it as a tool to help guide others. As you do so, you may find that you develop your own vocabulary for joy. You can even make slight edits so the material feels more authentically yours. The more experience you have embodying the practice, the better equipped you are to help guide others.

This joy meditation is suitable for sharing in groups or in one-on-one sessions. Read from the script live, or use the script to record an audio or video meditation. Keep in mind that some people may find it challenging to conjure up gratitude for the body or to connect to feelings of joy. This too, is a welcome part of the practice. Invite participants to hold their experience lightly, and treat all that arises with care and self-compassion.


We could all use more joy in our lives. For most of us, however, joy is an emotion that takes some practice. This includes learning how to recognize joy in the body, how to be present with joy, and becoming more mindful of joy in everyday situations. Cultivating joy is not at all selfish, but can make us kinder, more altruistic human beings. Use this joy meditation script to connect to contentment and observe how it changes your life.  

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Here’s a Sample of the “Open to Gratitude With This Joy Meditation” Guided Meditation Script:

Sit comfortably in a quiet place with your spine up tall
Relax your shoulders, your belly and your thighs
Shift back slightly so your head and your shoulders sit directly over your hips

Close your eyes and feel into the connection between your hips, or your legs, and the earth
As you breathe gently in and out through your nose
Allow yourself to get further settled into your seat

With this rooting down, notice the energy you receive back from the earth
Feel how your connection to the support underneath you helps you feel tall, awake, and alive

Remain connected to the body and the breath, aware of body and breath
Feel how the body seemingly breathes itself
Notice into the wonder of the rise and fall of your chest
The wonder of the continual movement of breath

Soften into a deep feeling of gratitude for the body itself and your breath

joy meditation, Open to Gratitude With This Joy Meditation

Sense your heart opening to the miracle that is your body
Recognize all the wonderful ways in which it functions
And all the amazing ways in which it allows you to connect with your world

Feel your heart open to the miracle that is your breath
Conjure up a heartfelt gratitude as you delve into present moment awareness

(pause 3 breaths)

Recognize how precious and how extraordinary your breath and your body are
Feel your body softening, and opening into this awareness
Feel all tension release from your forehead, your shoulders, your belly, and your thighs
And then intentionally, ever so slightly, turn up the corners of your mouth

Notice how the body reacts to this subtle smile
And turn toward that sensation

(pause 3 breaths)

About the author 

Sean Fargo

Sean Fargo is the Founder of Mindfulness Exercises, a former Buddhist monk of 2 years, a trainer for the mindfulness program born at Google, an Integral Coach from New Ventures West, and an international mindfulness teacher trainer. He can be reached at [email protected]