Happiness for The Happy - lessons from HardwiringHappiness by Rick Hanson
Post on 16-Feb-2017
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the brain has specialized memory systems for negative experiences
rule #1 in the wild: eat lunch today, don’t be lunch!
the brain needs 10 - 30 seconds to transfer positive experience in long term storage.
or the positive experiences will flow through and forgotten.
let belet go let in
let be: develop the awareness to notice negative feelings. notice and acknowledge the negative feelings in your body. let go: accept the negative feelings. let in: create positive experiences and let them in.
let be
identify your negative feelings.notice where they are in your body, heart, mind.acknowledge and accept the feeling without trying to change it.
identify your emotional antidote
focus on what you want, not on what you did not or do not want.
what is your heart’s longing?what would have made all the difference in the world for you?
experience the positive
Give yourself positive experiences.Imagine positive experiences (redo the past, visualize the future).Ask your sense of a higher power, mother nature or the divine for positive experiences.
the law of little things
positive experiences can come in everyday little things.
your toast in the
morning
the perfect cup of coffee
a smile
a hug
a song you love
the bus came, your car started
the cloudsthe sun
little things add up
each day, experience the positive as frequently as you can remember to.
linger on the tiny positive moments
soak in the positive
take at least 10 seconds to really let the positive experience soak in.notice how you feel.appreciate how you feel.
link your positive experience to a negative one
bring your mind to a negative experiencelike a light switchfor a momentthen bring your mind back to the positive experience.
by linking your positive experiences to a negative ones, you sooth and eventually replace them.
don’t get stuck in the negative memory. it’s just a blink.let go.then bring your mind back to absorbing the positive experience.
your approach
your capabilities
your attitude
your executive functions
your virtues
your positive
emotions
known your positive strengths
your approach curiosity, open-
mindedness, exploration
your capabilities mindfulness,
emotional intelligence, resilience
your attitude optimism, openness, confidence
your executive functions
big-picture viewpoint,
thoughtfulness
your virtues patience, energy,
generosity, restraint, kindness
your positive emotions
gratitude, self-compassion,
love, joy
develop your positive strengths
you feel less anxiety and depression.
you are more able to manage emotions.
your feel more joy, contentment, and other positive feelings.
your feel and receive more love and compassion.
you feel more gratitude.
you have more self-compassion.
you find you are savoring the good for a longer time.
you experience greater overall happiness.
how will you know you are happier?
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