The ability to find joy in your daily life is highly teachable. Here’s an easy way to practice during a tense moment: First, secretly identify someone around you. It can be anyone—your challenging coworker, the driver who just cut you off in traffic, the person you’re serving a meal to at the local shelter. Then take in one slow, deep breath, giving full attention to the feeling in either your nose or your belly, and maintain that focus as you slowly exhale. As you exhale, think, “I wish for this person to be happy!” Sincere goodwill is picked up unconsciously by others and creates trust that leads to more positive interactions.
— Chade-Meng Tan, one of Google’s first engineers is creator of “ Search Inside Yourself” mindfulness course. The author of Joy on Demand, he lives in the bay area.