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10-minute inner joy visualisation and journal prompts

Updated On 22nd March, 2021

There’s no doubt about it, 2020 was a challenging year in so many ways. Fear overcame joy more than the human body could cope with and, for many countries, we are still riding the wave of fear, uncertainty and isolation. 

We could sit here all day discussing and sharing opinions on the way the pandemic has been handled by the influencing powers of the world but we are here today to focus on joy, so let’s save that for another day. 19 ways to stay positive during COVID-19.

In my eyes, our sole purpose in this world is to seek, discover and share joy within ourselves and with the people around us. Joy and pleasure is our birthright and it comes so naturally when we are born into the world. However, along the way, conditioning, environmental influences and societal demands take us away from that sweet spot and I truly believe so many of us are now disconnected from our real joys.

However. Joy is absolutely still possible. Always. We just need to raise our awareness and improve our skills to stay in contact with joy.

What is joy? Where does it come from? How can you get more of it?

True lasting joy is an inside job. Joy is the ability to connect with your true self and to peel back the layers of your mind to experience freedom.

True long-lasting joy doesn’t come easy, otherwise we’d all have it and the world would look very different to that which it does today. Joy takes practise and it requires your attention and awareness. What is awareness? See my 10 ways to practise awareness here.

On Sunday I went live and ran a 1-hour workshop on @wheresmollie for connecting with and discovering our inner joy.

This workshop consisted of:

  • 25-minute inner joy visualisation
  • 35 minutes of guided joy journalling

Though I did not record the live session, I did put some time aside and record the 10 minute, dream life visualisation part to share with you…

Other wellness guides and posts on my blog for you:

A 10-minute inner joy visualisation and journal prompts

Before you dive into the visualisation, get yourself:

  • a pen
  • a journal / notepad / paper

Because afterwards (scroll further down), I have curated some journal prompts to channel the powerful vision you create into a journal entry.

If you enjoy this exercise you may want to head over to these posts another day:

Are you ready to visualise your dream life?

Inner joy, post-visualisation, journal prompts...

Get that vision onto paper...

Draw/sketch out your vision as best as you can with as many details as you can.

Fill your page with as many elements of your ideal life as possible.

'In my ideal world, I feel...'

How does your ideal world feel in your body? Where do you feel it in your body?

Do you feel calm, excited, alive, peaceful, connected? Part of a community? Adventurous? Aligned?

'In my ideal world, I spend my time...'

What do you do with your mornings? Your days? Your evenings?

What do you do for work? What do you do after work? At the weekends? In your spare time?

'In my ideal world I am happy because...'

What is responsible for your joy?

Why is it that this world is ideal for you?

What does it make you feel?

Why is it your dream way of living your life?

'I may not have arrived at my ideal life just yet, but I am on my way there. Choosing from my list of joys, today I am going to...'

What joys from your ideal life can you bring into your day today?

It’s important to not get caught up in the things we cannot do just yet. It’s important to place our focus on all we can do until the opportunity arises to do more of our list.

'Choosing from my list of joys, this week I am going to...'

Write down 5 things you are going to do this week to being your dream energy into your reality. Big or small, it doesn’t matter.

Every step towards your dream energy is a step closer and will draw it in quicker. 

10-minute inner joy visualisation and journal prompts
10-minute inner joy visualisation and journal prompts

Did you enjoy the 10-minute inner joy visualisation and journal prompts?

Any feedback is so welcome!

Love as always and happy adventuring,


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