An easy framework for feeling happy through the day
Incorporate this simple meditation technique in your daily life
I have been practicing Meditation for 30 years.
I didn't realize it then, but it started as a way to feel happy, and the practice intensified after a death in my immediate family.
Along the way, I have done all sorts of things to try to get better at meditation as a means to be content and peaceful:
Books: I have likely read most books on meditation practices. I especially like the ones by Rupert Spira. He focuses on Non-duality or the Advaita school of meditation.
Podcast/YouTube: I love the talks from Francis Lucille, Rupert Spira's teacher. I also love the sessions from Avdhoot Shivanand—he lays out straightforward frameworks and messages that are easy to incorporate into one's life.
Etc.
And all of these things helped me a ton.
But if I had to start all over again (as a beginner), this is the simple framework I wish I had for learning how to meditate & feel happy:
Step 1: Morning ritual for gratitude
Starting the day with gratitude wires you positive and happy for the rest of the day. You typically don't get derailed off the train of positivity. No matter what the day throws at you, you can take it very well.
Step 2: Evening ritual for gratitude
Being thankful as you drift off to sleep also takes away all the stress from the day. I have noticed that sleeping with this ritual makes the next day smoother.
Step 3: Random reminders for gratitude during the day
I have a few phone reminders randomly. As soon as they go off, I take a minute to sink into gratitude.
The key is not to pick the same thing to be grateful for. Find what you are thankful for in that moment. If you go to the same thing, the mind stops feeling gratitude after a few sessions.
I would lean in so hard on gratitude because it is super easy to get you to feel good, and most people meditate because they want to feel good.