How to Be Happy All Day Long



Reflections



Posted On September 15, 2024

Taking Loving-Kindness & TWIM into your day, every day

Many of us wonder, “How can I carry the inner peace and clarity I experience in meditation into the active part of my day?”

How can I be happy all day long?

Perhaps like me, at the end of your quiet time, you might chuckle and ask God, “Do I really have to go out into the world today? Can’t I just stay here with you?”

After thirty years of daily meditation, I couldn’t seem to integrate the contemplative part of my day into the active part of the day. As soon as I left my meditation couch, I crashed into the day and my inner grumpy old man returned with a vengeance.

That all changed when I discovered TWIM (Tranquil Wisdom Insight Meditation), also known as Loving-Kindness Meditation.

As I wrote about in the last two blog reflections:

How to Experience Inner Peace

and

How to Train Your Mind to Be Happy,

TWIM is a simple meditation practice that invites us to use these three tools to deepen our experience of the Divine and become happier:

? A gentle smile

? A prayer-mantra

? The “felt sense” of loving-kindness in your body

Taking Loving-Kindness & TWIM on the Road

The beauty of TWIM is that it doesn’t stop when your meditation ends.

You can carry the tools you’re developing through your TWIM/Loving Kindness practice into the active part of your day to remain calm and centered.

Here’s how to take TWIM on the road and keep your mind happy all day long:

?
Smile Throughout Your Day

After your meditation time, return a smile to your face throughout the day. Let it be a reminder throughout the day to stay relaxed and present.

A simple, gentle smile releases calming endorphins from your brain into your body and can help you maintain a light and open attitude even when the day’s challenges throw curveballs at you.

Whenever you notice yourself getting overwhelmed, angry, or anxious, pause and put a smile back on your face. Relax your forehead and any parts of your body that are tense. Notice how your smile triggers your brain to release calming endorphins that flow within your body and provide self-compassion and kindness.

You can also practice smiling at people during the day, even strangers. By smiling at others, you sprinkle a dash of loving-kindness into their lives and into yours.

?
Repeat a Prayer-Mantra During the Day

Repeat loving-kindness phrases quietly to yourself such as “May I be happy,” “May I be peaceful,” “May I be patient,” or “May others be happy and peaceful” during routine tasks like walking, waiting in line, or driving. This keeps loving-kindness alive in your mind and body.

When negativity creeps in, replace your negative thoughts with life-giving mantras of love and forgiveness.

?
Feel Loving-Kindness in Your Body

Throughout the day, reconnect with the felt sense of loving-kindness in your body, especially during moments of stress or frustration.

Feel the warmth and lightness radiate throughout your body.

Let the felt-sense of love flow into your actions and interactions.

Here’s some other tools you can put into your spiritual toolbox to keep your loving-kindness meditation flowing during your day:

Practice the 6Rs On-the-Go

When distractions or tensions arise, practice the 6Rs:

Recognize what’s happening.

Release the distraction or tension.

Relax your mind and body.

Re-smile to reconnect with your intention.

Return to the felt-sense of loving-kindness in your body.

Repeat the 6Rs whenever you need to return to a sense of inner peace.

6R’ing helps you let go of stress and return to a calm, centered state.

Be Mindful of Hindrances

Notice when hindrances such as desire, aversion, or restlessness arise.

Apply the 6Rs to let go and return to a sense of inner calm.

Let your challenges become growth opportunities.

Create Mini-Meditation Moments

Integrate short moments of meditation into your day.

Pause for a few mindful breaths, say a short prayer, or put a smile back on your face.

These mini-meditations help you stay connected to your practice and keep you grounded in love and peace.

Cultivate Gratitude

End your day reflecting on the moments when you successfully integrated TWIM into your activities.

Cultivate gratitude for those moments of mindfulness and loving-kindness, reinforcing your commitment to the practice.

Celebrate how your TWIM practice allows you to become happier and more balanced in your life.

By weaving these principles into your day, you transform the Loving-Kindness TWIM practice into a way of life, helping you stay grounded in loving-kindness and mindfulness no matter what the day brings.

Start with a smile!

Train your mind to be happy all day long!

-brian j plachta

brianplachta.com

STAY TUNED:

Next week, in our fourth and final reflection on the TWIM/Loving Kindness Practice, we’ll explore how to practice forgiveness. You’ll discover the power of the Forgiveness Meditation.

FREE WEBINAR:

HOW TO TRAIN YOUR MIND TO BE HAPPY!

Join me for a free Zoom webinar to explore and experience the loving-kindness practice of TWIM.

You can attend live or watch the recorded replay. Click the link below to learn more and register.

FREE Webinar Link

PS–Get into the Divine Flow by picking up a copy of my latest book, Finding Flow–Spiritual Practices to Reclaim Inner Peace, Balance, and Wholeness.

Click here for a 3-minute video about Finding Flow

Get your copy of Finding Flow in paperback or digital format on Amazon:

Click Here to Get Your Finding Flow Book

Written by Brian J. Plachta

Following the Breadcrumbs God Leaves Along Our Path

What if God is speaking through ordinary moments more often than we realize?

A conversation that stays with us. A door that closes. A quiet nudge we can’t quite explain. An unexpected invitation that seems to come at just the right time.

The challenge is learning to notice these moments before we have any idea where they’re leading, and trusting the next step.

Over time, we may begin to see that God’s guidance doesn’t always come as an answer. Sometimes, it comes as a trail.

What to Do When God Seems Silent

Has silence ever made you feel like God is far away? When we feel this way, it’s easy to start looking for answers or waiting for a clear sign. But prayer can also be as simple as slowing down and noticing what’s already here. The breeze. The waves. Your breath. The quiet. God’s presence doesn’t always come through words. Sometimes we just need to be still enough to notice.

Let God Alone Define You

Ever have someone’s words get stuck in your head?
Maybe they criticized you, misunderstood you, or told a story about you that doesn’t feel true. And before long, you’re holding a courtroom in your mind—defending yourself, replaying the conversation, wondering if maybe they’re right.

There’s another way.

Bring it into the quiet with God.

Ask: Is there something here I need to learn? Is there something I need to own? And what was never mine to carry in the first place?

We can stay humble enough to receive the truth without letting someone else’s opinion become our identity.

Because in the end, God alone defines you.

« Older Entries