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Hello there, Merideth Hite Estevez here, your host of Artists for Joy podcast and today I have a quick practical bonus episode for you where I outline some ways to create your own joy toolkit. But before I do, this episode will make way more sense if you jump back and listen to the one right before this one in the feed, so check that out if you haven’t already. If you are new here, our rhythm here on the show is to produce longer full length episodes every other week and then on the off weeks I give you a little creative coaching goodies–either a musical meditation, visualization or a couple of self-coaching questions to help you take action, find clarity, or reflect deeply on what matters most to you. 

So last week we talked about this idea of a joy toolkit, an arsenal for you to return back to in times of stress. I wanted to share a couple of listener responses to the episode: one was an email I got from a listener who shared a picture of her physical joy box..a box that she made, covered with colors and fabrics and patterns that spark joy and in it are some what she calls touchstones, little treasures like a painted rock, a card from a loved one, a little figurine made of jade that she got on a trip to asia. She keeps the box on her desk and opens it whenever she needs a little pick me up. Thanks for sharing that, I love the physicality of this–it is literally a collection of things you can touch, reminding us that the objects we surround ourselves with matter, because of course they do. I appreciate you sharing that. 

Another listener said: “Merideth, I enjoyed the toolkit episode and your love affair with nyc. You continue to open yourself to the community that you've created. Your bravery shows: listening to your words this morning allowed me to feel your courage. Your podcast illuminates your experience as generative and evergreen. The beauty is the not knowing and the knowing and again not knowing.” That last line, the beauty is the not knowing, the knowing, and again now knowing. Yes yes yes, that is such a beautiful way to put it. I think if we can bear the not knowing, then there are things to learn and a path to walk when we can get comfortable with being uncomfortable. That definitely resonates. And so then, how do you create this toolkit for yourself, to keep you company on the road of unknowing knowing. 

If you want to share your thoughts about the episode, I would love to hear them or share them with our community here. You can write to me by commenting on the post for this episode in instagram or by clicking the link in the show notes to send me a message there.

Today’s music features that beautiful cello playing of Erin Ellis, she’ll be performing a couple of movements from 11 caprices of Joseph Marie dall’Abaco. As you listen to this music, take some time with your journal and answer these questions to uncover what brings you joy, to help you craft your own joy toolkit. As a reminder, these questions are in the show notes so swipe up wherever you listen.

Self coaching question: 

1. I am going to take you through each of the 5 senses and ask you to consider what brings you joy in regards to each one. As I ask these questions, try not to over think or censor it. Let what is supposed to, bubble to the surface. 

   1. Hearing–what’s that one song that makes your heart flutter with joy every time you hear it? What band makes you do a fist bump in the car? Whose voice calms and soothes and reassures you? Is there a poem that you love to hear read aloud? What sounds of the natural world remind you of the glory of creation? Write some sounds down that spark joy. 

   2. Seeing–what’s that one show or movie that you could watch over and over? Whose eyes can you look into and feel a release the stress of the day? What pictures, images, or even just colors help you feel most like yourself? Write down some things that when you see them, you experience joy.

   3. Touch–what fabric do you most enjoy wearing against your skin? What does it feel like to touch the hand or the arm or the back of the head of your child or significant other? What products feel most luxurious or nourishing on your skin? 

   4. Taste–Try to remember the last truly great meal you remember enjoying. What flavors or textures did you experience there? What was something you ate recently that had you saying, Man, I should eat this more often. What foods or drinks do you associate with joyful memories?

   5. Smell–What are the smells that make you close your eyes and smile? Mine include my toddler son’s head, the smell of the kitchen when my mother in law in visiting especially when she is making soup, and the coffee grinds as I empty them. What smells do you associate with the people or experiences you love the most? 

2. After you answer these questions, create a master joy tool kit list and put it somewhere you can see it or find it. Use it in times of stress or anxiety, yes, but what if you tried to practice these things that spark joy EVERY SINGLE DAY. Seeking them out not out of over indulgence or gluttony but as a reminder that joy is much simpler than we sometimes give it credit for. 

Again, I’ve got some beautiful music performed by Erin Ellis on cello to listen to while you reflect. To read more about her, swipe up in the show notes.

Here’s to finding the tools to cultivate a joyful creative life, and practicing joy every day. 

I’ll be back next week with another full length episode. Until then, take good care.