योग-साधना LifeSkills/जीवन कौशल ☆ Happiness Activity: Creating your happiness ☆ Shri Jagat Singh Bisht

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Happiness Activity: Creating your happiness

THIS EXERCISE WILL HELP YOU INCREASE JOY, HAPPINESS AND LIFE SATISFACTION

What determines happiness?

50% of our happiness is determined by genetically determined set point. 10% depends on our life circumstances. The remaining 40% is under our voluntary control – how we think and what we do.

The real keys to happiness:

Positive emotion, Engagement, Relationships, Meaning and Accomplishment.

Positive emotion:

Positive emotion can be about the past, the present, or the future. The positive emotions about the future include optimism, hope, faith and trust. Those about the present include joy, ecstasy, calm, zest, ebullience, pleasure, and (most importantly) flow; these emotions are what most people usually mean when they casually – but much too narrowly – talk about “happiness”. The positive emotions about the past include satisfaction, contentment, fulfilment, pride, and serenity.

These three senses of emotion are different and are not tightly linked. It is possible to be proud and satisfied about the past, but to be sour in the present and pessimistic about the future. It is desirable to be happy in all the three senses – satisfaction about the past, optimism about the future and happiness in the future. You can move your emotions in a positive direction by learning about the three kinds of happiness (past, present, future).

CREATING YOUR HAPPINESS

HAPPINESS ACTIVITY: THE GRATITUDE VISIT

POSITIVE PSYCHOLOGY EXERCISES THAT WORK

The Gratitude Visit exercise:

Close your eyes. Call up the face of one important person from your past who has made a major positive difference in your life and to whom you have never fully expressed your thanks. Got a face?

Write a testimonial just long enough to cover one laminated page. Take your time composing this.

Invite that person to your home, or travel to that person’s home. It is important that you do this face to face, not just in writing or on the phone. Do not tell the person the purpose of the visit in advance; a simple “I just want to see you” will suffice.

When all settles down, read your testimonial slowly, with expression, and with eye contact. Then let the other person react unhurriedly. Reminisce together about the concrete events that make this person so important to you.

Dr Martin Seligman/ AUTHENTIC HAPPINESS

CULTIVATE AN ATTITUDE OF GRATITUDE TO BE HAPPIER IN LIFE

Gratitude can make your life happier and more satisfying. This exercise helps you increase joy, happiness and life satisfaction.

Sonja Lyubomirsky, author of The How of Happiness, says that the expression of gratitude is a kind of meta strategy for achieving happiness. Grateful thinking promotes the savouring of positive life experiences. Gratitude can help people cope with stress and trauma. It helps build social bonds. The practice of gratitude is incompatible with negative emotions and may actually diminish or deter such feelings as anger, bitterness and greed.

Cultivate an attitude of gratitude to be happier in life!

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