That's based video.

Hi, I'm Sam.

Welcome to Radio Headspace and to Monday.

So there's been a lot of unrest and uncertainty in the world lately, and I've found that I've

had to be more intentional and deliberate about generating joy day by day, moment by moment.

It's natural to feel a sting of judgment or hesitation when we feel joy amidst global

suffering, but it's important not to deny ourselves this joy as it gives us the vital

energy we need to keep showing up and doing good in the world.

It's also important not to force joy or any pleasant emotion when we're not feeling

it naturally.

Everything acceptance to any emotion that arises allows it to be seen and integrated, which

helps you gain insight on what action you want to take next.

One way to cultivate joy is looking for small delights around you throughout the day.

And this reminds me of a really special memory from my first silent retreat.

I was 19 years old and I went with my university's Buddhist club to a retreat at Deer Park,

Monastery in Southern California, which practices the teachings of Tick-Not-Hon.

There was this one nun who lived there, Sister Dee, who was always smiling, and I mean

always.

And it was genuine.

One day, while on a silent evening walk, I asked Sister Dee how she managed to feel joy

all the time.

She paused and looked down at the apple in her hand, and then she looked up to the bright

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