Life, though full of woe, holds also sources of happiness and joy, unknown to most. Let us teach people to seek and to find real joy within themselves and to rejoice with the joy of others! Let us teach them to unfold their joy to ever sublimer heights! Noble and sublime joy is not foreign to the Teaching of the Enlightened One. Wrongly, the Buddha’s Teaching is sometimes considered to be a doctrine diffusing melancholy. Far from it: the Dhamma leads step by step to an ever purer and loftier happiness.

—Nyanaponika Thera (1901–1994)

“I didn’t know Buddhism was about being happy,” one of the wedding guests said to me after the ceremony. I had just officiated at the marriage of two friends, longtime dharma practitioners. As part of the ceremony, I had invited everyone to join in a lovingkindness meditation for the couple. “May you both be happy, may you be filled with joy and love,” we had silently repeated, our wishes deepening with each phrase. With the vibrant power of lovingkindness awakened, the guest’s conclusion that Buddhism is about happiness was understandable.

Despite pervasive images of the smiling Buddha, the practice and teachings of Buddhism have had a reputation of being rather more somber than joyful. With so much emphasis on “suffering and the end of suffering,” there’s not much air time for happiness and joy. Some practitioners may even think that expressing those qualities is un-Buddhist. My friend Rick Foster, coauthor of How We Choose to Be Happy, frequently takes calls from listeners when he talks about his book on radio shows. He says he has come to expect that when a caller begins with “I’m a Buddhist . . .” almost invariably the statement will continue with something like: “and all your emphasis on getting happy seems to overlook the suffering in life.”

I went through a period of time in my own practice when I might have been one of those callers. For several long years, the truth of suffering became my primary guide. “Real” practice meant committing to “getting off the wheel,” freeing myself of lifetimes of suffering as I wandered through endless cycles of death and rebirth. The “end of suffering” got entangled in my mind with the “end of living,” which meant tempering aliveness and enthusiasm and fun. Perhaps it was a necessary stage in the awakening process, but the smiling Buddha who had so lovingly inspired me during my first years of practice had turned into a stern taskmaster. Practice became a serious endeavor.

Playing the guitar and singing had been a joyful pursuit for me since the days of the Beatles. Now I rarely did either, and when I did I noticed an underlying sense of guilt. How could I be a serious practitioner and spend my time just having fun? A lifelong sports fanatic, I felt conflicted when I’d get carried away yelling and screaming at the television as I watched my team play. My poor family and housemates had to deal with my somber persona as I suppressed my natural inclination to celebrate life. I carried this same tendency into my work as a dharma teacher, a slight wariness creeping into my attitude toward those aspects of life that were fun and attractive, that might entice one to remain “on the wheel.” This focus on suffering actually had a numbing effect. Shutting down my vitality left me feeling rather disconnected from myself and others, and less able to respond compassionately to the suffering of those closest to me.

Through the struggle and crisis of those years, I learned something important: lack of aliveness and joy is not a sign of awakening. In fact, it is just the opposite. As one of the seven factors of enlightenment, joy is not only a fruit of awakening but also a prerequisite. Joy creates a spaciousness in the mind that allows us to hold the suffering we experience inside us and around us without becoming overwhelmed, without collapsing into helplessness or despair. It brings inspiration and vitality, dispelling confusion and fear while connecting us with life. Profound understanding of suffering does not preclude awakening to joy. Indeed, it can inspire us all the more to celebrate joyfully the goodness in life. The Dalai Lama and Bishop Desmond Tutu are good examples of people who have seen tremendous suffering and are still able to inspire others with an infectious joy.

We all know what it’s like to get trapped in dark, constricting states of mind—and how useless it is, in terms of awakening, to dwell there. That is exactly what the Buddha taught: we don’t need to stay stuck in greed, hatred, and delusion. Life can be lighter, more workable, even when it’s challenging. This lightening up, which I see as an aspect of joy, is the fruit of insight into anatta, the selfless nature of reality, and anicca, the truth of impermanence. When we are not attached to who we think we are, life can move through us, playing us like an instrument. Understanding how everything is in continual transformation, we release our futile attempts to control circumstances. When we live in this easy connection with life, we live in joy.

Joy has many different flavors. It might overflow from us in song or dance, or it might gently arise as a smile or a sense of inner fullness. Joy is not something we have to manufacture. It is already in us when we come into the world, as we can see in the natural delight and exuberance of a healthy baby. We need only release the layers of contraction and fear that keep us from it.

Methods for opening the mind to joy and happiness are found throughout the Buddha’s teachings. One sure way is through skillful practice of meditation. Through seeing clearly, we can free the mind of grasping, aversion, and ignorance, allowing our natural joy to manifest. In fact, research has amply demonstrated that meditation increases activity in areas of the brain associated with positive emotions.

But formal meditation is not the only way to tap into joy. The teachings say that when we cultivate wholesome mind-states—generosity, love, compassion, happiness for others—we experience pamojja, translated as “gladness” or “delight.” In one of the discourses (Majjhima Nikaya 99), the Buddha says, “That gladness connected with the wholesome, I call an equipment of the mind . . . an equipment for developing a mind that is without hostility and ill will.” As I climbed out of my “dark night,” I was delighted to discover that those positive feelings—joy, delight, happiness, gladness—rather than being impediments on the path, actually facilitate awakening. They are part of our tool kit for keeping the heart open. Gladness and delight do not merely balance out negative tendencies, they actually heal the aversive mind.

Over the past year, I have been leading dharma groups focused on cultivating joy in our daily lives. Participants learned, some of them for the first time, that relating to the present moment with joy is a choice we can make. Discovering this can change our lives. Whether we are paying careful attention to wholesome states when they arise, reflecting on gratitude, or feeling the delight of living with integrity (which the Buddha called “the bliss of blamelessness”), we can access joy by shifting the focus of our awareness to what uplifts the heart. The Buddha spoke of this as “inclining the mind” toward the wholesome. This doesn’t mean disregarding suffering; it does mean not overlooking happiness and joy. With so much fear and sadness in the world, it is healthy to let our hearts delight in the blessings of life. In waking up, it’s important to remember that in addition to the ten thousand sorrows there are also the ten thousand joys.

Ajahn Sumedho, abbot of Amaravati Buddhist Monastery, in England, writes, “Once you have insight, then you find you enjoy and delight in the beauty and goodness of things. Truth, beauty, and goodness delight us; in them we find joy.” When we open a channel to the wellspring of joy, the waters of well-being that flow into our lives are a gift not only to ourselves. As joyful bodhisattvas, we serve by inspiring spaciousness, perspective, courage, and goodness in the hearts of others. May you be happy and awaken joy in yourself and all those you meet.

Awakening Joy: A Guided Meditation

Sit quietly in a relaxed posture. Focus on the heart center. As you inhale, visualize breathing in benevolent energy from all around you. With each exhalation, allow any negativity to be released.

Reflect on a person or situation in your life you’re grateful for. Begin with the phrase “I’m grateful to . . .” or “I’m grateful for . . . ”

Invite into your awareness an image of that person or situation. Fully experience your gratitude, taking time to feel in your body the energy of that blessing in your life.

Take a moment to silently send a thought of appreciation to that person or that situation.

Repeat this for ten minutes, reflecting one by one on the various blessings in your life.

End with the intention to express your gratitude directly to those who’ve come to mind.

Notice the feeling of well-being as the meditation ends.

As an experiment, do this as a daily gratitude practice for a week and notice its effects.

—James Baraz

Live in joy. in love,
Even among those who hate.

Live in joy, in health.
Even among the afflicted.

Live in joy, in peace,
Even among the troubled.

Look within. Be still.
Free from fear and attachment,
Know the sweet joy of the way.

—The Buddha, from the Dhammapada, Thomas Byrom, translator

Shoshana Alexander contributed to this article. She is the author of In Praise of Single Parents and Women’s Ventures, Women’s Visions. Together with Baraz, she wrote Awakening Joy: 10 Steps to Happiness.

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