Increasing Joy in Adar: Can We Practice Being Happy?

Increasing Joy in Adar:

Can We Practice Being Happy?

“Mi she’nichnas Adar marbin b’simcha” (משנכנס אדר מרבין בשמחה) — When the month of Adar enters, we increase in joy.                                                                                                    This teaching appears in the Talmud (Taanit 29a), where Rav Yehuda contrasts the increase of joy in Adar with the decrease of joy in the month of Av, when the Beit HaMikdash was destroyed.

In the month of Adar the Jewish people experienced a profound reversal of fate — from sorrow to happiness — when the decree to annihilate the Jews of Persia was overturned. The story of Purim reminds us that transformation is possible, even in times of uncertainty.

But what does it really mean to increase joy? Maybe it means gently elevating our mood, cultivating optimism, or creating a more festive atmosphere in our lives. Yet joy is not a switch we can simply turn on or off. We are not machines. Emotions move through us in complex and often unpredictable ways.

Still, whatever we can do to increase joy holds value. Creating room for joy can be seen as a mitzvah and something deeply meaningful and worthwhile. And this looks different for each person. It asks for self-awareness:

What nourishes me? What uplifts me? What brings lightness or aliveness into my day?

One way to increase joy is through increasing the joy of others. During Adar and Purim, we give tzedakah to those in need and share mishloach manot with members of our community. There is something deeply human about discovering that our own joy can arise from the smiling faces of those we touch.                                                               But what if we are not feeling particularly joyful during Adar?                                            We cannot force feelings. Yet we can cultivate conditions in which joy is more likely to emerge. Mindfulness practice allows us to notice small moments of ease, pleasantness, connection — even moments that are simply less heavy. Gratitude is one path into this awareness.

Practicing gratitude does not erase pain or sadness. Rather, it gently trains our attention to recognize that alongside difficulty, there are also supportive, meaningful, and nourishing aspects of our lives.

Let’s move now into a short guided gratitude practice.                                                          Let’s start by sitting comfortably, or lying down if that feels supportive. Allow your eyes to close, or soften your gaze.  Begin by noticing the simple fact that you are here. Feel the contact of your body with the chair, the floor, or mattress. Allow your attention to rest on the natural rhythm of your breathing. Nothing to change — just breathing in… and breathing out.

With each exhale, invite a small softening. Now gently ask yourself:  

What in my life am I grateful for today?

There is no need to search for something dramatic or force anything. Maybe something very simple arises — a conversation, a cup of tea, a moment of quiet, the presence of someone close to you, ,the support and health of your body, a memory, a place (pause)

Let whatever comes, come. Notice how it feels in the body to remember or sense this. You might experience warmth, tingling, softness — or  just a quiet recognition. All responses are welcome. Taking a moment to notice whatever comes up.

If you like, silently acknowledge it, You can say: thank you to yourself  Or put your hand over your heart

Now widening the lens slightly.

You might notice gratitude for qualities within yourself — persistence, kindness, humor, loyalty, curiosity, resilience 

Or gratitude for what supports you — people, community, nature, meaningful work, spiritual  or religious connection.

Let these acknowledgments be gentle touches rather than forced affirmations.

Now bringing curiosity to another question: 

What activities or experiences tend to bring me a sense of joy, lightness, or aliveness — even in small ways?

Each person’s list is unique.  Perhaps movement, music, learning, quiet time, creativity, helping others, being outdoors,family time, a tasty meal, laughter…..

There is nothing you should enjoy. Simply notice what resonates with your own temperament, needs, and inclinations.

You might imagine yourself engaging in one of these activities, sensing how it feels. Taking a moment now to imagine that.

Take one more gentle breath (pause)

Perhaps making an intention to make space for one activity that  brings you some joy in the coming days.

Feeling your body again here, supported. When you are ready, slowly opening your eyes. Increasing joy in Adar may not mean becoming constantly happy. Perhaps it means becoming more available to moments of goodness, connection, generosity, gratitude, and personal aliveness — and allowing these moments to accumulate.

In this way, joy becomes less of a demand and more of a practice.

Chag purim sameach!

To listen to this practice on Insight Timer-

https://insig.ht/tJ9RRZvT50b

What small moment brought you a sense of lightness or joy today?

To learn more about mindfulness: www.mindfulnesswithsusie.com

A Mindful Way to Grow New Habits

A Mindful Way to Grow New Habits: Planting Seeds on Tu B’Shvat 

Tu B’Shvat is the new year for trees, a Jewish holiday to acknowledge nature and the process of growth. It marks the start of a new fruit-bearing cycle for trees in Israel. Our own growth is similar to what happens in nature.

A whole garden isn’t created overnight, and neither are new habits.By focusing on the positive and noticing the tiny seeds that begin to peek out of the soil—the small moments of change—we start to recognize the progress we’re already making on our path toward the life we want to live.

A seed can’t stay a seed forever. When cared for with the right soil, sunlight, and water, it naturally begins to change form and grow into whatever it was meant to be. In much the same way, positive change in our lives asks us to let go of old patterns and trust the process of transformation. Growth doesn’t always happen quickly—but it does happen when the conditions are right.

Once a seed has transformed, we appreciate it for what it offers: a bright sunflower, a crisp carrot, a shady tree. Yet every one of these began as something small and unseen, nourished over time.

So too with us. Go out and begin planting seeds in your life, even when it feels difficult. With patience, care, and consistency, what now feels like an empty plot can gradually fill with meaning, resilience, and growth.

What does this look like in everyday life?

Imagine your intention is to reduce stress and become more present in your daily life. Like tending a garden, this might include:

• Setting a simple, realistic intention (for example, pausing for three conscious breaths a few times a day)

• Creating supportive conditions (turning off some notifications, building in short pauses, protecting a few minutes of quiet)

• Practicing gently but consistently, rather than perfectly

• Noticing small shifts—slightly more patience, one mindful cup of tea, a moment of real listening—and allowing these to count as real growth.

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There’s a quote from Zen pholosophy, “You can’t pull on the plants and expect them to grow faster.”We cannot force seeds to grow—and we cannot force ourselves to change on demand. All we can do is create supportive conditions, plant the right seeds, and tend to them with care. Then we practice trusting the process.

Gardeners also know that much is beyond their control: too little rain, too much rain, harsh weather, pests. In life too, obstacles and setbacks are inevitable. The invitation is not to give up, but to stay flexible, adjust if we need to, and keep returning to what matters.

Thich Nhat Hanh expressed this beautifully when he wrote: When lettuce doesn’t grow well, we don’t blame the lettuce—we look at the conditions: the water, the soil, the light. Yet with people, we so quickly turn to blame. With understanding instead of blame, with care instead of force, relationships—and inner landscapes—can begin to change.

A Short Guided Mindfulness Practice For Planting Our Own Seeds

TO LISTEN TO THIS ON INSIGHT TIMER: https://insig.ht/mXtBmfjn8Zb

Let’s try this guided practice to set an intention for a habit you would like to begin or strengthen.

Take a moment to sit comfortably and allow your eyes to close, or soften your gaze.Bring your attention to the feeling of the body sitting here… the contact with the chair… the ground beneath you.

Now notice the natural rhythm of your breath, just as it is. No need to change anything.

Imagine that with each in-breath, you are gently planting a seed of intention in the soil of your awareness.It might be a seed of calm… of patience… of presence… of kindness… or perhaps of responding rather than reacting.You don’t need to choose the “perfect” intention—simply notice what feels meaningful for you right now. (pause)Allow that seed to be planted softly, without effort, without pressure. (pause)

With each out-breath, allow the body to soften just a little… the shoulders releasing… the jaw unclenching… the belly softening.

You don’t need to force the seed to grow. Your role is simply to plant it, and to return again and again with care and attention—just as you would tend a garden.

When you’re ready, gently open your eyes, carrying this intention with you into the rest of your day.

Happy Tu B'Shvat!

TO LISTEN TO THIS PRACTICE ON THE INSIGHT TIMER APP:

https://insig.ht/dXAXboGo8Zb

OR

https://insighttimer.com/skeinon/guided-meditations/mindfully-growing-new-habits-planting-tu-b-shvat

www.mindfulnesswithsusie.com

Mindfulness & Self-Care: What We Can Learn from Yitro

Mindfulness & Self-Care: What We Can Learn from Yitro

In this week’s parsha, Yitro, Moshe’s father-in-law visits and notices that Moshe is working tirelessly—listening to the people’s problems, answering their questions, and offering guidance from morning until night. Concerned for Moshe’s well-being, Yitro warns him that taking on so much alone will only wear him out. He advises Moshe to delegate responsibilities to the elders, allowing them to assist with the people's concerns.

How many of us struggle to ask for help or delegate tasks when we feel overwhelmed? Do we even recognize when we are overwhelmed?

One of the most valuable lessons we can take from this story is the importance of self-care—not just as an occasional luxury, but as an essential practice for taking care of ourselves.

Mindfulness and Self-Care

Self-care is an integral part of mindfulness. Practicing mindfulness helps us become more aware of what we are feeling and thinking at any given moment. With that awareness, we can choose how to respond—whether to take a short break, continue what we’re doing, or shift our focus to something else.

Creating a self-care plan allows us to identify our needs, both in everyday life and during particularly stressful or challenging times. It helps us balance our emotional and physical well-being and make intentional choices about how to care for ourselves.

How to Create a Self-Care Plan

According to Shelly Tygielski, founder of America Meditates, we can create a self-care plan by following these steps:

1️⃣ List the key areas of your life—work, family, friendships, health, fitness, spirituality, or any other priorities.

2️⃣ Set personal goals—for example, spending more time with friends, incorporating mindfulness into your routine, or making time for physical activity.

3️⃣ Identify potential obstacles—what might get in the way of following through on your plan? Acknowledge these challenges so you can prepare for them.

4️⃣ Seek support—share your plan with a trusted friend who can offer encouragement and accountability.

5️⃣ Practice regularly—just as an athlete trains for an event, we need to commit to self-care as an ongoing practice rather than a one-time effort.

The best way to start or maintain a mindfulness practice is to join a course or group and practice together, as well as receiving guidance from a teacher.

Most importantly, be kind to yourself—change takes time, and self-care is a journey, not a destination.

If Moshe Rabenu could accept help and practice self-care, so can we.

I would love to help you in your journey of self-care and wellness.

Join me in my next mindfulness course in Jerusalem.

https://www.mindfulnesswithsusie.com/about-the-mindfulness-course-with-susie

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