Open:

JFileChooser fileChooser = new JFileChooser();
if (fileChooser.showOpenDialog(modalToComponent) == JFileChooser.APPROVE_OPTION) {
  File file = fileChooser.getSelectedFile();
  // load from file
}

Save:

JFileChooser fileChooser = new JFileChooser();
if (fileChooser.showSaveDialog(modalToComponent) == JFileChooser.APPROVE_OPTION) {
  File file = fileChooser.getSelectedFile();
  // save to file
}