book of being 2015

CREATED BY MELANIE HARDIE

2015

Copyright © 2014 Melanie Hardie

All rights reserved. This book or any portion thereof may not be reproduced in any form without the express written permission of the author.

Published: December 10, 2014

ISBN: 978-0-9937161-1-9

Dedicated to you,a human being -

not a human doing.

May we be safe.May we be healed.

May we be peaceful.May we live with ease.

- Metta Meditation

Contents

1

4

9

10

11

15

16

18

19

21

23

24

26

157

Introduction

Workspaces

Being Practices

Check-In

Mindfulness

Appreciation

Gratitude

Kindness

Forgiveness

Self-Compassion

Awe

Quick Coherence

Being Canvases

Being Creative

1

Introduction

2

At the most fundamental level, the primary motivation for our every thought, word, and action is the desire to be happy. More money, bigger house, better job, more fulfilling relationships - these are all goals we pursue because we believe they will make us happier. However, research suggests that these life circumstances may contribute as little as 10% to our overall happiness and life satisfaction. The remaining 90%? It turns out that approximately 50% of happiness is genetically determined, leaving 40% within our direct control through our day-to-day activities.1 This book is dedicated to maximizing that 40% through practices that have been scientifically proven to increase happiness and overall life satisfaction.

While being happy and enjoying a fulfilling life may be sufficient life aspirations unto themselves, there is scientific evidence for a plethora of positive physical, mental, and social side-effects of pursuing happiness using the practices presented in this book. If that’s not enough motivation for you, happier people are also reported to be better leaders and negotiators, and make more money.2

The next chapter, Workspaces, describes the Book of Being sections and suggests an approach for how to use them. Please keep in mind that these suggestions are simply a guide and you are encouraged to use the Book of Being to also monitor the effectiveness of your current practices.

The Being Practices chapter discusses several modes of being that have been proven to increase happiness, such as being kind, being compassionate, and being mindful. Each mode of being section also describes, with step-by-step instructions, various practices that are known to cultivate this aspect and the benefits of doing so, as noted by researchers.

You will find the primary workspaces in the Being Canvases chapter. This is where you record your experience with the Book of Being practices and evaluate their effectiveness.

It’s a crazy, frantic world out there, but your internal world doesn’t have to be. It is my hope that the Book of Being will act as a gentle reminder to dedicate some time to Being in a world obsessed with Doing.

1 Lyubomirsky, Sonja. The How of Happiness: A Scientific Approach to Getting the Life You Want. New York: Penguin, 2008.2 Ibid.

4

Workspaces

5

The Book of Being has two primary personal workspaces: the weekly canvas and the monthly canvas. Each canvas has several sections that provide space for you to record your experience with the various Being Practices.

As suggested by the work of James Pennebaker whose research into the healing effects of expressive writing has deeply influenced the field of psychology, the canvases are meant to be filled in by hand as opposed to electronically.

The weekly canvas is a two-page layout, which contains seven daily practice sections and one weekly practice section. Each daily practice section provides a daily Check-In, Mindfulness, and One Good Thing area. The weekly practice section has a weekly Check-In area, as well as Gratitude and Kindness areas.

Weekly Canvas

6

Daily Practice

We recommended that you take time for your daily reflection near the end of your day in a quiet environment.

Check-In - Circle the mood icon that most accurately depicts your dominant mood for the day. The mood icons are described in the Check-In section of the Being Practices chapter.

Mindfulness - Record your recollection of times when you were mindful during the day. For example, ‘I was mindful of my breath during meditation’, or ‘I was mindful of my body during yoga’. Refer to the Mindfulness section of the Being Practices chapter for a few examples of mindfulness practices. While this action may seem counter-intuitive to the goals of mindfulness, this area serves as a daily reminder to cultivate mindful presence. If you cannot recall an example of a time you were mindful during the day, you may use this space to become mindful. For example, ‘I am mindful of my hand as I write this entry’.

One Good Thing - Write down one good thing that happened during the day as described in the Appreciation section of the Being Practices chapter.

Weekly Practice

We recommended reflecting on your week as a whole after completing the daily practice for Sunday, preferably in a quiet environment.

Check-In - Count your daily check-ins for each of the 6 mood icons and circle the mood icon(s) that represent your dominant mood(s) for the week.

Gratitude - Write down three things that has happened during the week for which you are grateful as described in the Gratitude section of the Being Practices chapter.

Kindness - Record a time when you were kind during the week as described in the Kindness section of the Being Practices chapter. What did you do and how did it make you feel? How did the other person respond?

HOW TO USE THE WEEKLY CANVAS

7

The monthly canvas is a two-page layout with a page for introspection and a page for reflection. The monthly Introspection page provides space for an essay style Being Practice or other expressive writing activity. The monthly Reflections page allows you to make note of any major life events and examine your Happiness Fit.

Monthly Canvas

8

Introspection

We recommended that you take time for your monthly introspection when you have access to a quiet environment with minimal distractions.

Select an expressive writing practice from the options at the top of the Introspection page, and then proceed with the practice as described in the Being Practices chapter.

Alternatively, this space may be used for another expressive writing exercise of your choice.

Reflection

Impactive Events - We recommend recording any major events that affect your mental and physical health and well-being when they happen. Be sure to include the date of the event. To help you handle stressful situations in the moment, please refer to the Quick Coherence practice as described in the Being Practices chapter.

Happiness Fit Questions - We recommended that you take time for your monthly Happiness Fit reflection when you have access to a quiet environment with minimal distractions.

The concept of ‘happiness-fit’ or ‘person-activity fit’ may be the most crucial when it comes to increasing your happiness. Research suggests that the effectiveness of certain practices may depend on the type of activity and the personal characteristics of the person engaging in the activity, which means the Being Practices may have varied levels of effectiveness for different people.1

The purpose of the Happiness Fit reflections questions are to help you evaluate the practices that you engaged in for the past month and identify the ones that have had a positive impact. We encourage you to also explain why you enjoyed the practice or why you did not feel the practice worked for you. This will help you further filter out the practices that are not a good fit in contrast to the ones that may actually be positive, although they are uncomfortable because they expose unresolved issues.

1 Kennelly, Stacey. “How to Be Happy: The Fine Print.” Greater Good: The Science of a Meaningful Life. 08 Aug. 2012. Web. 10 Dec. 2014.

HOW TO USE THE MONTHLY CANVAS

http://greatergood.berkeley.edu/article/item/how_to_be_happy_fine_print

9

Being Practices

10

CHECK-IN

Practice Objective

The purpose of the Check-In Practice is to evaluate, over time, whether the Being Practices are positively affecting your feelings of happiness and overall life satisfaction.

Being Practice #1: Daily Check-In

1. Review the moods icons.

2. Circle the icon that most accurately reflects your mood for the day, usingthe following as a guide:

Being Practice #2: Weekly Check-In

1. Count the number of times you circled each mood icon for your daily check-ins during the week.

2. Circle the mood icon(s) with the highest count.

Joyful, excited, delighted, blissful, cheerful

Comfortable, content, satisfied, at ease

Apathetic, detached, indifferent, aloof, neutral

Sad, brokenhearted, grieving, cheerless, distressed

Angry, bitter, outraged, furious, offended, irritated

Scared, anxious, hesitant, nervous, tense, uneasy

11

Practice Objective

Mindfulness refers to a nonjudgmental, present moment awareness. The purpose of the Mindfulness Practices is to purposely pay attention to your thoughts and feelings, as well as your bodily sensations and to your environment.

Your practice of mindfulness can include any activity, such as brushing your teeth, eating an apple, or walking up stairs. The Mindfulness Being Practices described here are just few examples of practices that can be used to enhance your present moment awareness.

Being Practice #3: Mindful Listening

1. When in conversation, be fully present in the moment. Suspend thoughts of the past or what you need to do in the future. Give your full attention to the conversation.

2. Avoid judgment. Accept what the other person is saying with empathy. Try to put yourself in their shoes or see the situation from their perspective.

3. Avoid interrupting, discounting, or refuting. Simply listen and ask thoughtful questions to understand more completely what the other person is saying.

4. Think before speaking. This gives you time to process what you have heard before responding, preventing you from coming across as ‘preachy’ or from giving unsolicited advice. The pause in dialog also demonstrates to the other person that you are digesting what has been said.

5. Pay attention to your body language. Show that you are invested and interested in the conversation by nodding where appropriate, making eye contact, and maintaining an open and inviting posture or stance.

MINDFULNESS

12

Being Practice #4: Mindful Breathing

1. Set a timer for approximately 5 - 10 minutes.

2. Sit comfortably with your hands in your lap or by your side.

3. Relax and feel into your body. Notice any sensations in the different areas of your body.

4. Continue to inhale and exhale freely, allowing the breath to flow naturally. Focus your attention on your breathing.

5. Notice how it feels to breathe in and breathe out. Begin to notice where you feel each breath present in your body. It may be in your nostrils, your throat, your chest, or your abdomen. Feel into each breath.

6. Pay attention to where the breath begins and ends, and the space between breaths.

7. If you find your mind wandering, simply return it to your breath without judgment.

8. Remain mindful of your breathing until you hear the chime.

Adapted from Diana Winston’s Breathing Meditation.

MINDFULNESS

http://marc.ucla.edu/mpeg/01_Breathing_Meditation.mp3

13

Being Practice #5: Body Scan Meditation

1. Set a timer for approximately 5 - 10 minutes.

2. Sit comfortably or lie down with your hands in your lap or by your side.

3. Close your eyes and take a few deeps breaths.

4. Bring awareness to your feet and begin to notice any sensations in the soles of your feet, your toes, the tops of your feet, and up into your ankles.

5. Move your awareness from your ankles to your legs, traveling slowly up into your hips.

6. Shift your attention into the torso and abdomen, then up to your chest, becoming aware of the pressure against your back.

7. Shift you awareness now down through your arms and to your hands.

8. Move your attention to your shoulders, letting them soften if you feel any tension.

9. Move upward to the neck, then to the face paying particular attention to any stiffness in your jaw and facial muscles.

10. Pass your awareness back over your body in a downward sweep and return your focus to your breath.

11. Remain mindful of your breathing until you hear the chime.

12. Be grateful to yourself for taking time to care for yourself in this way.

Adapted from Dr. Elisha Goldstein’s 5-Minute Body Scan.

MINDFULNESS

http://elishagoldstein.com/videos/5-minute-body-scan/

14

Benefits of Mindfulness Practices:

• Reduced anxiety, stress, and depression

• Better immune system functioning

• Improved memory and learning abilities

• Enhanced self-compassion and altruism

• More satisfying relationships

Source: “Mindfulness Definition.” Greater Good: The Science of a Meaningful Life. N.p., n.d. Web. 09 Dec. 2014.

MINDFULNESS

http://greatergood.berkeley.edu/topic/mindfulness/definition

15

Practice Objective

The purpose of the Appreciation Practice is to remind yourself to appreciate and savor the good things that happen throughout your day.

Being Practice #6: One Good Thing

1. Write down one good thing that happened during the day.

2. Explain why this good thing happened.

3. Describe how this event made you feel.

Adapted from the Greater Good Science Center’s Three Good Things.

Benefits of Savoring and Appreciation:

• Increased positive affect and life satisfaction

• Stronger relationships

Source: Niemiec, Ryan M., Psy.D. “The Many Benefits of Showing Appreciation.” Psychology Today: Health, Help, Happiness. 10 Sept. 2014. Web. 09 Dec. 2014.

Source: Quoidbach, J., Berry, E., Hansenne, M., & Mikolajczak, M. (2010). Positive emotion regulation and well-being: Comparing the impact of eight savoring and dampening strategies. Personality and Individual Differences, 49, 368-373.

APPRECIATION

http://greatergood.berkeley.edu/pdfs/three_good_things_intervention.pdf

http://www.psychologytoday.com/blog/what-matters-most/201409/the-many-benefits-showing-appreciation

16

Practice Objective

The purpose of the Gratitude Practices is to focus your attention on the positive people, events, and things in your life.

Being Practice #7: Gratitude Journal

1. Write down 2 - 5 things for which you are grateful.

2. Elaborate on why you are grateful.

3. Don’t rush the exercise. Allow yourself to feel the associated positive emotions.

Being Practice #8: Gratitude Letter

1. Write a letter to someone to whom you are grateful.

2. Elaborate on why you are grateful to this person, including how the person influenced or inspired you.

3. Explain what your life is like now and what reminds you of this person.

4. If possible, schedule a visit with this person and read them the letter.

Adapted from the Greater Good Science Center’s Gratitude Letter.

GRATITUDE

http://greatergood.berkeley.edu/pdfs/gratitude_letter_intervention.pdf

17

Benefits of Gratitude:

• Reduced anxiety and depression

• Better sleep quality

• Increased positive emotions, including optimism, enthusiasm, and joy

• Strengthened immune system and lowered blood pressure

• More resilient to negative life events

• Greater life satisfaction

• Strengthened relationships

Source: “Gratitude Definition.” Greater Good: The Science of a Meaningful Life. N.p., n.d. Web. 08 Dec. 2014.

GRATITUDE

http://greatergood.berkeley.edu/topic/gratitude/definition

18

Practice Objective

The purpose of the Kindness Practice is to promote a compassionate, caring attitude toward others.

Being Practice #9: Random Act of Kindness

1. Perform an act of kindness - big or small.

2. Notice how the other person reacts and savor their reaction throughout the day.

3. When reflecting on your act of kindness, recall how performing this act made you feel.

Adapted from the Greater Good Science Center’s The Science of Happiness Random Acts of Kindness Practice.

Benefits of Compassion and Kindness:

• Strengthened pleasure and reward brain circuitry

• Lowered levels of stress hormones

• Improved immune system functioning

• Reduced risk of heart disease

• More optimistic, supportive, and socially adept

Source: “Compassion Definition.” Greater Good: The Science of a Meaningful Life. N.p., n.d. Web. 08 Dec. 2014.

KINDNESS

https://www.edx.org/course/science-happiness-uc-berkeleyx-gg101x

http://greatergood.berkeley.edu/topic/compassion/definition

19

Practice Objective

The purpose of the Forgiveness Practice is to release feelings of resentment and heal emotional burdens.

Being Practice #10: Forgiveness Letter

1. Think of someone who has hurt you that you would like to forgive.

2. Address your letter to that person, starting out with a statement of what they did and how it affected you.

3. Declare your decision to forgive. Keep in mind that your decision to forgive does not condone the action, excuse them of responsibility, or mean that you want to reconcile. Your decision to forgive simply reflects your desire to release your anger, resentment, and other negative emotions.

4. Examine reasons that may have caused this person to act the way they did. Imagine the hurtful action being the result of their own wound or fear, for which you may feel compassion toward them.

5. Mentally transform the fear, wound, or weakness you identified in (4) into a personal feat. For example, imagine that the person accomplishes a goal that is important to them by overcoming this fear or weakness.

6. Look for something that you learned from the experience or for a lesson for which you might be grateful. For example, if the person you are forgiving made fun of you, perhaps you learned to love and approve of yourself and not rely on others for approval.

7. Although hurtful at the time, thank this person for engaging you in this learning experience.

FORGIVENESS

20

Benefits of Forgiveness:

• Lowered levels of stress hormones

• Improved immune system functioning

• Better friendships

• Stronger marriages

• Greater satisfaction with life

• Increased feelings of connectedness

• More resilient to effects of war

Source: “Forgiveness Definition.” Greater Good: The Science of a Meaningful Life. N.p., n.d. Web. 08 Dec. 2014.

FORGIVENESS

http://greatergood.berkeley.edu/topic/forgiveness/definition

21

Practice Objective

The purpose of the Self-Compassion Practices is to encourage you to extend to yourself the same care and tenderness you express to friends and loved ones.

Being Practice #11: Self-Compassion Letter

1. Think of something you do not like about yourself. It could be a mistake you made in the past, a physical quality, or a personal characteristic.

2. Write down what it is you do not like about yourself. How does thinking about this aspect of yourself make you feel?

3. Write a letter to yourself from the perspective of an all-wise, infinitely compassionate best friend. What does this person say to you regarding the mistake you made or aspect of yourself that you do not like?

4. Does your friend have any suggestions that may help you accept, transform, or gain a different perspective of your negative feelings?

5. Put the letter aside. Come back and reread it after a few hours.

Adapted from Christopher Germer’s Compassionate Letter to Myself.

SELF-COMPASSION

http://www.mindfulselfcompassion.org/handouts/CompassionateLetterMyself.pdf

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Being Practice #12: Best Possible Self

1. Imagine yourself one year from now expressing your best possible self.

2. Having worked hard to achieve your goals, consider the details of what your life is like and the character strengths that enabled your success.

3. Write down your vision of your best possible self, being as specific as you can about your relationships, career, health, and personal projects.

Adapted from Ryan Niemiec’s What is Your Best Possible Self?

Benefits of Self-Compassion:

• Reduced anxiety and depression

• Decreased levels of cortisol, the ‘stress hormone’

• Increased optimism and emotional intelligence

• Improved Coping Skills

• More success in relationships

• Higher self-esteem and increased life satisfaction

Source: Neff, Kristin. “Why Self-Compassion Trumps Self-Esteem.” Greater Good: The Science of a Meaningful Life. 27 May 2011. Web. 09 Dec. 2014.

SELF-COMPASSION

http://www.psychologytoday.com/blog/what-matters-most/201303/what-is-your-best-possible-self

http://greatergood.berkeley.edu/article/item/try_selfcompassion

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Practice Objective

The purpose of the Awe Practice is to recall an experience of something that is greater than the self that invoked feelings of wonder and inspiration.

Being Practice #13: Expression of Awe

1. Recall a time when you experienced a sense of awe. Awe is described as ‘“the feeling of being in the presence of something vast and greater than the self, that exceeds current knowledge structures”. You may have been witness to an expansive vista, had an inspired idea, or gained a sudden insight.

2. Close your eyes and recreate the feelings you experienced.

3. Write down a description of your experience, detailing the physical and emotional sensations you felt in as much detail as possible.

Adapted from the Greater Good Science Center’s The Science of Happiness Expression of Awe Practice.

Benefits of Awe:

• Less impatient

• Increased interest in volunteer activities

• Increased happiness and life satisfaction

Source: Kennelly, Stacey. “Can Awe Buy You More Time and Happiness?” Greater Good: The Science of a Meaningful Life. 17 Aug. 2012. Web. 09 Dec. 2014.

AWE

https://www.edx.org/course/science-happiness-uc-berkeleyx-gg101x

http://greatergood.berkeley.edu/article/item/can_awe_buy_you_more_time_and_happiness

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Practice Objective

The purpose of the Quick Coherence Practice is to help you balance your thoughts and emotions to achieve a neutral, clear state of mind when dealing with negative events and stressful situations.

Being Practice #14: Quick Coherence

1. Focus your awareness on your heart area in the center of your chest. Placing your hand over your heart may help to focus your attention.

2. Breathe normally, but deeply, imagining that your breath in entering and exiting your body through your heart area.

3. Continue your heart-focused breathing for about one minute. As you do, activate a positive feeling by thinking about your favorite place or the love you feel for a beloved friend, family member, or treasured pet.

Adapted from the Institute of HeartMath’s Quick Coherence Technique

Benefits of Quick Coherence:

• Reduced stress in the moment

• Increased feelings of calm and ease

• Clearer focus and better decision-making ability

Source: “Quick Coherence Technique - Institute of HeartMath.” Institute of HeartMath. N.p., n.d. Web. 09 Dec. 2014.

QUICK COHERENCE

http://www.heartmath.org/

http://www.heartmath.org/free-services/tools-for-well-being/quick-coherence-adult.html

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BeingCanvases

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MONDAY, DECEMBER 29

TUESDAY, DECEMBER 30

WEDNESDAY, DECEMBER 31

THURSDAY, JANUARY 1

Today I was mindful of:




Good thing that happened:




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FRIDAY, JANUARY 2

SATURDAY, JANUARY 3

SUNDAY, JANUARY 4

THIS WEEK I FELT




Grateful for:




Kindness toward:

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MONDAY, JANUARY 5

TUESDAY, JANUARY 6

WEDNESDAY, JANUARY 7

THURSDAY, JANUARY 8









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FRIDAY, JANUARY 9

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SUNDAY, JANUARY 11

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MONDAY, JANUARY 12

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THURSDAY, JANUARY 15









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FRIDAY, JANUARY 16


SUNDAY, JANUARY 18

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MONDAY, JANUARY 19

TUESDAY, JANUARY 20











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FRIDAY, JANUARY 23


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MONDAY, JANUARY 26

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FRIDAY, JANUARY 30


SUNDAY, FEBRUARY 1

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JANUARY INTROSPECTIONGratitude LetterExpression of Awe

Self-Compassion LetterBest Possible Self

Forgiveness LetterExpressive Writing

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JANUARY REFLECTIONSEvents that affected me this month:

Happiness Practices I tried this month:

The ones that worked for me and why:

The ones I did not enjoy and why:

Happiness Practices for next month:

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MONDAY, FEBRUARY 2

TUESDAY, FEBRUARY 3

WEDNESDAY, FEBRUARY 4

THURSDAY, FEBRUARY 5









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FRIDAY, FEBRUARY 6

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MONDAY, FEBRUARY 9

TUESDAY, FEBRUARY 10











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FRIDAY, FEBRUARY 13


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FRIDAY, FEBRUARY 20


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MONDAY, FEBRUARY 23












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FRIDAY, FEBRUARY 27


SUNDAY, MARCH 1

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FEBRUARY INTROSPECTIONGratitude LetterExpression of Awe



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FEBRUARY REFLECTIONSEvents that affected me this month:





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MONDAY, MARCH 2

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FRIDAY, MARCH 6

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FRIDAY, MARCH 13

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FRIDAY, MARCH 20

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FRIDAY, MARCH 27

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MONDAY, MARCH 30

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WEDNESDAY, APRIL 1

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FRIDAY, APRIL 3

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MARCH INTROSPECTIONGratitude LetterExpression of Awe



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MARCH REFLECTIONSEvents that affected me this month:





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MONDAY, APRIL 6

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FRIDAY, MAY 1

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APRIL INTROSPECTIONGratitude LetterExpression of Awe



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APRIL REFLECTIONSEvents that affected me this month:





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MONDAY, MAY 4

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MAY INTROSPECTIONGratitude LetterExpression of Awe



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MAY REFLECTIONSEvents that affected me this month:





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Grateful for:




Kindness toward:

87

MONDAY, JUNE 22

TUESDAY, JUNE 23

WEDNESDAY, JUNE 24

THURSDAY, JUNE 25









88

FRIDAY, JUNE 26

SATURDAY, JUNE 27

SUNDAY, JUNE 28

THIS WEEK I FELT




Grateful for:




Kindness toward:

89

MONDAY, JUNE 29

TUESDAY, JUNE 30

WEDNESDAY, JULY 1

THURSDAY, JULY 2









90

FRIDAY, JULY 3

SATURDAY, JULY 4

SUNDAY, JULY 5

THIS WEEK I FELT




Grateful for:




Kindness toward:

91

JUNE INTROSPECTIONGratitude LetterExpression of Awe



92

JUNE REFLECTIONSEvents that affected me this month:





93

MONDAY, JULY 6

TUESDAY, JULY 7

WEDNESDAY, JULY 8

THURSDAY, JULY 9









94

FRIDAY, JULY 10

SATURDAY, JULY 11

SUNDAY, JULY 12

THIS WEEK I FELT




Grateful for:




Kindness toward:

95

MONDAY, JULY 13

TUESDAY, JULY 14

WEDNESDAY, JULY 15

THURSDAY, JULY 16









96

FRIDAY, JULY 17

SATURDAY, JULY 18

SUNDAY, JULY 19

THIS WEEK I FELT




Grateful for:




Kindness toward:

97

MONDAY, JULY 20

TUESDAY, JULY 21

WEDNESDAY, JULY 22

THURSDAY, JULY 23









98

FRIDAY, JULY 24

SATURDAY, JULY 25

SUNDAY, JULY 26

THIS WEEK I FELT




Grateful for:




Kindness toward:

99

MONDAY, JULY 27

TUESDAY, JULY 28

WEDNESDAY, JULY 29

THURSDAY, JULY 30









100

FRIDAY, JULY 31

SATURDAY, AUGUST 1

SUNDAY, AUGUST 2

THIS WEEK I FELT




Grateful for:




Kindness toward:

101

JULY INTROSPECTIONGratitude LetterExpression of Awe



102

JULY REFLECTIONSEvents that affected me this month:





103

MONDAY, AUGUST 3

TUESDAY, AUGUST 4

WEDNESDAY, AUGUST 5

THURSDAY, AUGUST 6









104

FRIDAY, AUGUST 7

SATURDAY, AUGUST 8

SUNDAY, AUGUST 9

THIS WEEK I FELT




Grateful for:




Kindness toward:

105

MONDAY, AUGUST 10

TUESDAY, AUGUST 11

WEDNESDAY, AUGUST 12

THURSDAY, AUGUST 13









106

FRIDAY, AUGUST 14

SATURDAY, AUGUST 15

SUNDAY, AUGUST 16

THIS WEEK I FELT




Grateful for:




Kindness toward:

107

MONDAY, AUGUST 17

TUESDAY, AUGUST 18


THURSDAY, AUGUST 20









108

FRIDAY, AUGUST 21

SATURDAY, AUGUST 22

SUNDAY, AUGUST 23

THIS WEEK I FELT




Grateful for:




Kindness toward:

109

MONDAY, AUGUST 24

TUESDAY, AUGUST 25


THURSDAY, AUGUST 27









110

FRIDAY, AUGUST 28

SATURDAY, AUGUST 29

SUNDAY, AUGUST 30

THIS WEEK I FELT




Grateful for:




Kindness toward:

111

MONDAY, AUGUST 31

TUESDAY, SEPTEMBER 1

WEDNESDAY, SEPTEMBER 2

THURSDAY, SEPTEMBER 3









112

FRIDAY, SEPTEMBER 4

SATURDAY, SEPTEMBER 5

SUNDAY, SEPTEMBER 6

THIS WEEK I FELT




Grateful for:




Kindness toward:

113

AUGUST INTROSPECTIONGratitude LetterExpression of Awe



114

AUGUST REFLECTIONSEvents that affected me this month:





115

MONDAY, SEPTEMBER 7












116

FRIDAY, SEPTEMBER 11


SUNDAY, SEPTEMBER 13

THIS WEEK I FELT




Grateful for:




Kindness toward:

117

MONDAY, SEPTEMBER 14












118




THIS WEEK I FELT




Grateful for:




Kindness toward:

119













120




THIS WEEK I FELT




Grateful for:




Kindness toward:

121




THURSDAY, OCTOBER 1









122

FRIDAY, OCTOBER 2

SATURDAY, OCTOBER 3

SUNDAY, OCTOBER 4

THIS WEEK I FELT




Grateful for:




Kindness toward:

123

SEPTEMBER INTROSPECTIONGratitude LetterExpression of Awe



124

SEPTEMBER REFLECTIONSEvents that affected me this month:





125

MONDAY, OCTOBER 5

TUESDAY, OCTOBER 6

WEDNESDAY, OCTOBER 7

THURSDAY, OCTOBER 8









126

FRIDAY, OCTOBER 9

SATURDAY, OCTOBER 10

SUNDAY, OCTOBER 11

THIS WEEK I FELT




Grateful for:




Kindness toward:

127

MONDAY, OCTOBER 12

TUESDAY, OCTOBER 13


THURSDAY, OCTOBER 15









128

FRIDAY, OCTOBER 16


SUNDAY, OCTOBER 18

THIS WEEK I FELT




Grateful for:




Kindness toward:

129

MONDAY, OCTOBER 19

TUESDAY, OCTOBER 20











130

FRIDAY, OCTOBER 23


SUNDAY, OCTOBER 25

THIS WEEK I FELT




Grateful for:




Kindness toward:

131

MONDAY, OCTOBER 26

TUESDAY, OCTOBER 27











132

FRIDAY, OCTOBER 30


SUNDAY, NOVEMBER 1

THIS WEEK I FELT




Grateful for:




Kindness toward:

133

OCTOBER INTROSPECTIONGratitude LetterExpression of Awe



134

OCTOBER REFLECTIONSEvents that affected me this month:





135

MONDAY, NOVEMBER 2

TUESDAY, NOVEMBER 3

WEDNESDAY, NOVEMBER 4

THURSDAY, NOVEMBER 5









136

FRIDAY, NOVEMBER 6

SATURDAY, NOVEMBER 7

SUNDAY, NOVEMBER 8

THIS WEEK I FELT




Grateful for:




Kindness toward:

137

MONDAY, NOVEMBER 9

TUESDAY, NOVEMBER 10











138

FRIDAY, NOVEMBER 13


SUNDAY, NOVEMBER 15

THIS WEEK I FELT




Grateful for:




Kindness toward:

139

MONDAY, NOVEMBER 16












140

FRIDAY, NOVEMBER 20


SUNDAY, NOVEMBER 22

THIS WEEK I FELT




Grateful for:




Kindness toward:

141

MONDAY, NOVEMBER 23












142

FRIDAY, NOVEMBER 27


SUNDAY, NOVEMBER 29

THIS WEEK I FELT




Grateful for:




Kindness toward:

143

MONDAY, NOVEMBER 30

TUESDAY, DECEMBER 1


THURSDAY, DECEMBER 3









144

FRIDAY, DECEMBER 4

SATURDAY, DECEMBER 5

SUNDAY, DECEMBER 6

THIS WEEK I FELT




Grateful for:




Kindness toward:

145

NOVEMBER INTROSPECTIONGratitude LetterExpression of Awe



146

NOVEMBER REFLECTIONSEvents that affected me this month:





147

MONDAY, DECEMBER 7

TUESDAY, DECEMBER 8











148

FRIDAY, DECEMBER 11


SUNDAY, DECEMBER 13

THIS WEEK I FELT




Grateful for:




Kindness toward:

149

MONDAY, DECEMBER 14












150

FRIDAY, DECEMBER 18


SUNDAY, DECEMBER 20

THIS WEEK I FELT




Grateful for:




Kindness toward:

151

MONDAY, DECEMBER 21












152

FRIDAY, DECEMBER 25


SUNDAY, DECEMBER 27

THIS WEEK I FELT




Grateful for:




Kindness toward:

153

MONDAY, DECEMBER 28












154

FRIDAY, JANUARY 1

SATURDAY, JANUARY 2

SUNDAY, JANUARY 3

THIS WEEK I FELT




Grateful for:




Kindness toward:

155

DECEMBER INTROSPECTIONGratitude LetterExpression of Awe



156

DECEMBER REFLECTIONSEvents that affected me this month:





157

BEING CREATIVE

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BEING CREATIVE

159

BEING CREATIVE

160

BEING CREATIVE

161

BEING CREATIVE

162

BEING CREATIVE

163

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164

BEING CREATIVE

165

BEING CREATIVE

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BEING CREATIVE

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BEING CREATIVE

168

BEING CREATIVE

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