In this episode of Jump Start Your Joy, I'm taking a mindful pause to share five powerful techniques that can help you recenter when life feels overwhelming. Originally recorded after I led a mindfulness program at a summer camp (a place that holds such a special spot in my heart) this episode feels especially relevant given everything happening in our world right now.

While I had planned to discuss intentional whimsy this week, I felt called to revisit this conversation about mindfulness and practical tools we can all use to navigate challenging moments with more grace and presence.

The 5 Tips I share around mindfulness are:

Mindfulness is a great way to find more joy and center yourself. In this time of transition, when things feel difficult, it's great to have a few easy, go-to mindfulness tools.

The five are:

1. Notice your emotions, and share them with someone else.

2. Breathe, as taught by Thich Nhat Hanh. I share his practice of inhaling, exhaling, and smiling.

3. Observe (or spend time in) Nature. As discussed in my previous episode with Emma Loewe, author of Return to Nature, nature has restorative properties for humans. When you feel stressed, take a moment to look out your window or take a break for a walk if you have the time.

4. Meditate, using a visual or guided meditation.

5. Spend time walking a labyrinth, either by physically walking a labyrinth or using a hand labyrinth.

Resources:

• Peace Is Every Step by Thich Nhat Hanh (audiobook mentioned)
• Emma Loewe interview on Return to Nature (previous episode)
• Sarah Blondin meditations on Insight Timer
• Paula's meditations on Insight Timer
• Veriditas (nonprofit organization for the modern labyrinth movement)
• World Labyrinth Locator (find labyrinths near you)
• Portable labyrinth cards

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Keywords:

mindfulness, meditation, stress relief, anxiety management, breathing techniques, Thich Nhat Hanh, nature therapy, labyrinth walking, emotional regulation, self-care, mental health, mindful living, grounding techniques, present moment awareness, overwhelm, triggered emotions, centering practices, Insight Timer, guided meditation, walking meditation, somatic response, intentional living, personal growth, wellness podcast, mindfulness for beginners, coping strategies, emotional wellness, stress management, mindful breathing, nature connection, labyrinth meditation, joy, resilience, self-awareness, inner peace

In this episode of Jump Start Your Joy, I'm diving into something we all need right now: gentle, accessible ways to reconnect with joy during difficult times. I open with a powerful quote from Michelle Obama about planning for joy, especially for those of us who are caretakers, empaths, or sensitive types who can easily get burnt out.

I explore three distinct types of joy that can serve as doorways back to ourselves: comfort joy (the soothing, familiar things that help us exhale), connecting joy (the vital relationships that remind us we're not alone), and meaningful joy (the deeper pursuits that connect us to something bigger than ourselves).

Read the full show notes on my website.

In this episode, we cover:

• Michelle Obama's wisdom on planning for joy as a vital practice for caretakers
• Comfort joy: soothing, familiar practices that help reset your nervous system
• Connecting joy: the importance of reaching out to friends and building meaningful relationships
• Meaningful joy: exploring what's deeply significant to you, from spiritual practices to creative pursuits
• How to schedule one gentle joy this week without striving for perfection
• My 2026 goals: music, podcasting, home projects, and labyrinth work
• The concept of "well planned and loosely held" when setting intentions

Resources:

• Michelle Obama on "plan your joy" (fall 2020)
• Tia Weston's YouTube channel (abandoned house series)
• Ram Dass recordings
• Cynthia Bourgeault's writings on Christianity (The Wisdom Jesus)
• Previous episode: "How to Plan Your 2026" (includes free download)
• Lauren Artress interview episode on labyrinth work
• Email: JumpstartYourJoy @ gmail.com

Keywords: joy, self-care, gentle living, Michelle Obama, planning for joy, comfort practices, meaningful connection, burnout prevention, empaths, sensitive people, nervous system reset, intentional living, small joys, caretaker wellness, 2026 goals, labyrinth work, creative renewal, podcast for introverts, finding center, slow living, jumpstart your joy

Welcome back to Jump Start Your Joy! In this episode, I'm sharing something deeply personal my unexpected word of the year for 2026: HARMONY.

This word literally came to me in the middle of the night, and as I share my story, you'll understand why it makes perfect sense. I'm diving into how music, which was such a huge part of my childhood, has been missing from my life and how I'm intentionally bringing it back. From rediscovering my old Armstrong flute after 40 years to planning a duet with my trombone-playing son, this episode is all about reconnecting with what brings us joy.

Read the full show notes on my website.

This episode explores the themes of rediscovery, intentionality, and taking small steps toward joy. I talk about the power of recognizing what's missing in our lives and how even the smallest actions, like turning on the radio or pulling an old instrument out of the closet, can spark a the beginning of transformation. I also share my journey of finding community through music and how the inspiration-intention-action framework can help you jump start your own joy.

Whether you're looking to reconnect with a forgotten passion or find your way back to center, this episode will encourage you to take that first tiny step.

In this episode, we cover:

• My word of the year for 2026: harmony, and how it unexpectedly revealed itself
• Rediscovering my childhood love of music and playing the flute after decades
• The inspiration-intention-action framework for bringing more joy into everyday life
• My adventure to Starving Musician to repair my 40-year-old flute and the sweet encounter with Daniel
• Finding my new-to-me flute on eBay and planning to join an adult band or symphony
• How small steps, like turning on the radio or buying dollar CDs at thrift stores, can reignite passion
• The importance of community and finding "your people" through shared interests

Resources:

• Jumpstart Your Joy website: jumpstartyourjoy.com
• Follow Paula on Instagram: @jumpstartyourjoy
• PretaVoyager Instagram account by Anne Ditmeyer
• Anne Ditmeyer's book, "Override! What if there was another way? A pocket playbook for possibility."
• Episode 3 of this season: "What I Found in My Closet" (also titled: "I still haven't found what I'm looking for")
• episode 4 of this season: Paula's trip to Paris and finding hope

Keywords: word of the year, harmony, rediscovering passion, music and joy, playing flute, community building, inspiration intention action, jump start your joy, finding what's missing, reconnecting with childhood hobbies, small steps to joy, intentional living, Paula Jenkins podcast host, personal growth, self-discovery