I saw what joy looks like.

And not the liquid kind that squirts from a bottle.

I believe our greatest purpose is to achieve and experience joy. The real deal. The emotion intended to fuel our spirits and propel us through life. The antidote that heals hurts and eradicates negativity.

Joy. It makes life’s yuck roll off the back like raindrops on a waxed car.

But actually living like this isn’t so easy, is it?

I saw joy recently. It was in a goldendoodle named Bentley.

Stay with me… Bentley is a naughty blonde pooch who happily runs, swims and plays on the daily. Without prompting, without encouraging. He races by himself, ears flying, legs propelling, mouth smiling and tongue slapping in the wind. He runs for no purpose—and yet experiences the innate gift of joy. He doesn’t have the cognition to know why he does it, nor does he care. He’s a dog. But, he’s joyful.

What if we, too, could be so carefree? To run full speed in no specific direction, running just because it’s fun. Not worrying about the destination; just enjoying the moment and each footstep along the way.

Cool, right?

When’s the last time you were so present your only focus was on what’s before you? When you were so present you could describe all senses at that very moment? What did you hear? How did the air feel, and what scents were in the air? Did you notice the sky or beautiful colors around you?

To attain joy we must learn to be present. To obliterate the noise in your head. To trust that the to-do list on your desk is complete—and know you don’t have to remember everything that must be done. It’s on the list. So forget about it for now. Put the phone away. Be present.

In fact, are you present as you read this? Where are your fingers and toes, and what are they touching? Are you comfortable, or hunched over your keyboard? And Heaven forbid, have you been putting off using the restroom? All of these add small sparks of stress and detract from being present, and thus from attaining joy.

So, stop it.

Use the restroom. Sit comfortably. Look up from your smart phone or monitor and don’t just look, but really see what’s around you.

Work and to-dos will remain. Step outside. Step away from the desk. And even if just for a few moments, find somewhere to sit alone and breathe. Inhale the air. Notice it.

After all, life is one big compilation of moments. How many have you missed?

Bring yourself back to the present. Focus. Breathe, and seek out the simple things that bring you pleasure. That make you smile.

Find your happy. Then embrace it. Feel it. Love it.

Run like a goldendoodle without a destination. Laugh. And above all, be grateful. It’s in awareness and gratefulness that we can all achieve the ultimate high in life. It’s there where you’ll find your joy.

Thank you for reading, friends!