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The Happiness Handbook 3 Simple Practices for Health & Happiness

By Chaki Kobayashi

www.dingtwist.com

 

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The Happiness Handbook © 2014 by Chaki Kobayashi All rights reserved. www.dingtwist.com Our Mind Is the Limit

 

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Table of Contents Introduction 4 Gratitude List 5-8 Thought Replacement 9-11 Dream Therapy 12-18 Tying It All Together 19 Final Summary 20

 

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Introduction Welcome to the Happiness Handbook! Somehow you came upon dingtwist.com, and now, in a very real sense, we are connected. I hope life is treating you well. This short book contains three simple practices you can incorporate into your everyday life for increased health and happiness. Each practice, if done persistently, has the potential to improve your life in a significant way, as it has mine. I don’t know what makes you happy, and even if I did, I couldn’t make you happy. That’s 100% up to you, just as it is with every one of us. All I can do is offer some ideas and encourage you to incorporate into your life the ones that resonate with you. The initiative is yours to take. I encourage you to read the background info and not just skip to the practice, because without some context the ideas might seem a bit silly or overly simple. Even with the context, depending on your personal beliefs, which are likely quite different from mine, the practices might seem strange to you. Just try to keep an open mind and consider that they really will enrich your life. Let me know how they work for you: chaki@dingtwist.com Here we go!

 

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Gratitude List If you’ve done any self-development reading, you’ve undoubtedly been told of the importance of gratitude. Unfortunately, most of the advice is simply something like, “Cheer up – you have a lot to be grateful for,” and no one likes being told that when he’s feeling down. However, the simple practice below is one you can use each morning when you wake up, each night before you go to sleep, and/or any time during the day if you’re feeling a bit down, and even if you’re not. It’s a sure-fire way to make your day, and by continuation, your life, better. It only takes a few minutes up front, and in practice, only a few seconds, so it’s not time-consuming at all, but it is guaranteed to have a significant, positive effect on your general happiness. The key is the way in which you go through the list - how you think about it. Make a gratitude list, i.e. a list of anything in your life for which you are grateful. It only has to be three major things, and those should be at the top. Then draw a line under them and list everything you can think of. It can be anything from personality traits, physical traits, possessions, or people, to more general things like health. But start with only three major ones at the top. This way, if you only have a few seconds or are in a rush, you can still do the practice. When I first wrote out my gratitude list, it was too long and often I’d skip the practice because it was a five-minute commitment. But if you’re in a rush, by only going through the three major list items, it won’t take more than fifteen or twenty seconds, so it’s easy never to skip a day. Plus, it’s easy enough to remember three list items so you can do the practice whenever you want, wherever you are. There is a specific method that is the key to this practice, which I’ll tell you after I show you what some of my own list looks like. I don’t include everything on my list because some of my list items would seem overly egotistical, and others overly personal, but here’s a part of my list, just to give you an idea:

 

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Gratitude List I’m so grateful for: My health My family My freedom —— Mom and Dad and (brother) (girlfriend) Buddy and Rigs (my dogs) my car my talents - (here I list all I can think of) my courage my friends my extended family my intelligence my personality my body my comfort my computer my car my happiness my clothes my thirst for knowledge my love of nature Earth all of the beautiful plants and animals on Earth alcohol milk green tea steaks my sense of gratitude It doesn’t have to be in any specific order, nor does the list have to be limited to anything in particular. Use your imagination. If you think about it, even if you feel that your life isn’t great, that it’s not where you want it to be, you can still think of quite a few things to put on your list. Presumably you’re reading this on a computer that you own, so you’re already ahead of most of the world financially. You probably have people you love and who love you. Physical attributes you’re proud of. Abilities and talents. Experiences and memories. Your list can and should have any and all of these things. The key isn’t the list itself, but rather how you go about the practice. Personally, I keep my list in Evernote (https://evernote.com/), one of the most useful

 

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pieces of software ever devised, but I used to keep it on a folded index card in my pocket. Whatever works for you, do that. Look at the first item on the list and say in your head or aloud, “I’m so grateful for _____,” and mean it. In my case, my first item is my health. “I’m so grateful for my health.” Then imagine your life without that item. I really try to imagine what life would be like without my health, if I were bedridden or just generally ill. Doing so really enables me to feel a deep sense of gratitude for my health. Then go through at least the next two items. Briefly imagine your life without them. This is the most important part of the practice, what separates it from general (and unhelpful) advice to be grateful for what you have. Hopefully you have a couple minutes to go through the whole list, but if you don’t, at least go through the first three. This only takes a few seconds and it can be done many times per day. Whenever you’re feeling a bit down about anything, take out the list and go through it, imagining your life without the items on your gratitude list. When you’re bored, or even whenever you think of it, go through the list. If you’re anything like me, you’ll immediately feel better than you did before, and you’ll say to yourself something like, “God damn I’m lucky!” and feel a bit stupid for feeling down a moment before. After a while of doing the practice at least daily, your normal focus will slowly shift from whatever it is that’s bringing you down to the things that uplift you. It seems like such a simple, silly thing, but if you actually do the practice, it will absolutely improve your life and elevate your happiness. I can’t encourage it enough. I remember specifically one day when I realized I had trained my mind to focus primarily on the positives in life. I was driving home from work after being stuck there an hour late, which meant I had to deal with rush hour traffic (leaving at 5:00 p.m. instead of 4:00 p.m.). When I turned onto the highway, it was bumper to bumper for miles. My very first thought was, “Holy crap I’m glad I leave work at 4 instead of 5,” so I didn’t have to deal with rush hour every day, whereas before I would have been angry about the pile of traffic I was facing. When I realized I had improved how my mind worked, I smiled and laughed to myself. Going through your list on a daily basis will train your mind to see the good in things first. You can transform your entire reality, your entire earthly experience into a more pleasant one without changing anything external. It’s a brilliant way to live. Sometimes you’ll run into people who, from the outside, don’t seem to have much. Maybe they’re very poor, homeless even, have a bad physical deformity, or whatever it may be. But you see their faces and they’re simply happy, and you

 

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wonder how this could be. The answer is gratitude. If you’re reading this right now, you have a lot to be grateful for. Train your mind to focus on that instead of the bad stuff. It’s easier and takes less time than you might think if you make a gratitude list and go through it each day as described above. That doesn’t mean ignore the reality in which you find yourself and live in la-la land. It simply means you can shift your focus and emphasize the positive and downplay the negative. The more you focus on the things for which you are grateful, the more you will be rewiring your brain and training your subconscious to focus on those things in general. The result is, without fail, an elevated general state of well-being. In some cases, it can transform your entire life, especially if you’re a somewhat negative person. Further, people will treat you better. They’ll like you and want to be around you more. These are all good things, and it only takes a minute or so each day. This truly is one of the easiest cheat codes for life. I happen to be rather spiritual. You may not be, and that’s fine. What I’m about to say applies to you whether or not you believe it. The more for which you are grateful, the more the Universe will give you for which to be grateful.

 

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Thought Replacement This practice is great especially if you often find yourself focusing on thoughts that make you unhappy, whether it’s poor finances, poor relationships or relationship prospects, ill health, or anything negative. I quit my corporate job in September 2013 to pursue self-employment via online business, and the money has been slower to come in than I had expected. As a result, as I write this handbook (summer 2014), I’m in the midst of a relatively poor financial situation. It’s easy for thoughts and feelings of financial lack to inundate my mind. If I’m not careful, I can find myself dwelling on them for long periods of time. However, with the practice I’ll outline below, you can avoid that nasty trap as I have learned to. I call it thought replacement, because that’s exactly what you’re doing. You’re replacing the negative thought that feels bad with a good one that feels good, and there’s a specific method you can use to make the dull, depressing thought disappear and be replaced by a pleasant one. If you do this practice effectively for just one day, you can save yourself from, in some cases, many hours of feeling bad. Feeling bad doesn’t help anyone, least of whom yourself. It’s 100% pointless, unnecessary, and a waste of life. The first step is to be aware that you’re dwelling on something that makes you feel bad. If you’ve been doing it for a long time, it may take some effort even to be aware of it in the first place. Since it applies to me directly, I’ll use the example of poor finances, but again, the same practice can be used with any negative thought that floods your mind, whether it’s the lack of a loving relationship, the loss of a house, ill health, or any thought that makes you feel bad. This practice will require some imagination on your part. When you catch yourself dwelling on your poor finances, realize it. This is simple yet important - a prerequisite, actually. If you don’t realize you’re dwelling on the bad thought then you can’t even think to correct yourself. Once you notice you’re dwelling on a negative thought like poor finances, imagine a situation in which you have all the money you desire. Imagine yourself spending that money on the things you want. Imagine how it would feel to have all the money you want. Focus intently on that feeling for a full ten seconds at least, preferably longer, as long as you can. See yourself in your mind’s eye spending money and feeling good about it. I want to emphasize: focus on how it feels, in your mind, to have all the money you

 

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want. And keep that focus for as long as you can, at least ten seconds or more. After you spend some time focusing on that feeling, just release it all, forget it, and go back to what you were doing. This has a few positive effects. First of all, you’re able to get momentary relief from the bad feelings and replace them with good ones. Second, as you do this more and more often, much like the gratitude list practice above, it will train your subconscious mind to really start focusing on good things and good imaginings instead of repeating the negative loop to which it has become accustomed. The human mind is highly pliable. With just a small amount of conscious effort, over time, we can change the way it works by default. In time, you’ll notice the negative thoughts come less frequently, and often you’ll find yourself daydreaming and being happier in general. When you were younger, you may have been told not to daydream, but to pay attention to the “real world”. This is terrible advice. What you find yourself constantly daydreaming about will, with enough imagination and determination, become your reality. There is no other way. Even if you don’t believe it (like I didn’t a short few years ago), daydreaming will still make your life better because it makes you feel good while you’re doing it. Time spent daydreaming is time well spent, especially when compared with time spent focusing on thoughts that make you unhappy. When you get used to imagining your situation being improved, and especially when you learn to feel what it would be like to be in that improved situation, the situation will improve. Even if you don’t know how to resolve it right now, just by imagining it being resolved, ideas will start to come to you via your intuition, or your subconscious mind. Then it’s up to you to act on those ideas. I realize this idea may seem a little “out there” to you, but until you try it and make a point to replace your negative thoughts with positive daydreams, you will not experience for yourself how new ideas will come through to you with enough practice. It’s as if they appear magically out of thin air. Make a habit of at least writing them down if not acting on them immediately. But even if you don’t act on them, simply by imagining your situation resolving itself, and again, feeling it, you’ll reach a point at which your desire is so strong that inaction becomes impossible. You will begin effortlessly to take steps towards a resolution. People severely underestimate the power of imagining. It’s such a shame that kids are taught not to do so!

 

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I’ve been awestruck by sudden intuitions that have come to me as a result of daydreaming – solutions to challenges. In some cases it feels as if answers are given to me by someone else, but that person is myself, or a different version of myself only accessible by dreaming. Again, this can be done with any negative thoughts. If you find yourself dwelling on the lack of a romantic relationship, simply replace that thought with its opposite. Imagine you have the perfect partner and you do lots of fun things together. Feel it deep within you as you imagine. Then release it all and go back to what you were doing. If you’re ill, imagine yourself healthy, feel your health in your mind, and dwell on that feeling for a while. Imagine all the things you would do without pain, without discomfort, and feel the happiness it would bring you. Your body is controlled by your mind, and the body has great powers of self-healing for which we don’t give it credit. If you dislike your job, imagine having one you really enjoy. Imagine what it would feel like to wake up in the morning excited to get to work, and focus on that feeling. Imagine what it would be like if, on a Sunday afternoon, you were actually looking forward to waking up Monday morning and doing your work. The more you do this, the more your imaginings will become your reality, whether you believe it or not…but especially if you believe and trust that this is the case. And even if they take a lot of time to become reality, at least in the present, you’re replacing the negative thoughts and feelings with positive ones. This will, at the very least, make your average day more enjoyable. You will avoid some of the negative emotions that result from dwelling on the things in your life you’re not happy about.

 

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Dream Therapy I saved this one for last because it truly has the power to transform your life to a large degree...with minimal effort. You are a conscious human being. Your conscious mind is whom you identify as yourself. But below your conscious awareness is a vast subconscious intelligence. Its purpose is not to deal with everyday life directly. That’s what your conscious mind does. Your subconscious mind’s job is to handle all of the things you can’t handle as a conscious human mind. Its vast knowledge often flows through to the conscious mind usually without our being aware of it. What most people don’t realize is that the subconscious mind can work at the direction of the conscious mind. We can tell it what we want and it will aid us in whatever that desire entails. What you consciously believe, you will subconsciously carry out. There is a constant flow between your two minds. The conscious mind has certain beliefs that influence the subconscious mind’s workings, and those subconscious workings also flow back through to the conscious mind in order to handle your daily affairs and create the reality in which you find yourself. Scientists still don’t know why we need to sleep. Isn’t that ridiculous? With all of the scientific, medical, and technological breakthroughs of modern times, we still don’t know such a basic thing as why we need to sleep. Yes, we know of several processes that occur during sleep, and there are many great theories out there, but we don’t know why those sleep processes can’t be handled during waking hours, or why we need to be unconscious for large periods of each day. I’ll tell you why we sleep, as well as give you specific steps to take as you drift off to sleep in order to use your sleep time effectively to help you fulfill your deepest desires, whatever they are. We sleep in order to dream. In the dream world our subconscious mind creates situations, like virtual reality, in which it works out and solves the problems of our daily waking lives. As I have become more proficient at lucid dreaming, I have often been a conscious witness to this nighttime subconscious work. It’s fascinating, but sometimes a bit difficult to decipher. Have you ever woken up and just known the solution to a problem? Or even better,

 

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have you ever actually dreamt the solution to a problem? A friend of mine learned how to water-ski in a dream the night after continually failing to get up on his skis during the day. That night he dreamt he was water skiing, and it felt just as if it were “real”, i.e. happening during waking life. In the dream, he fell again the first few times, but finally he got up on the skis and felt, in his dream, what it was like to get up on his skis. The next day he immediately knew what he had to do because he had done it in his dream and remembered what to do. First try, he got up, all thanks to that vivid dream. If you say no, you haven’t solved any problems in your dreams, it’s just that you don’t remember having done so. But we all do it all the time. Depending on the beliefs you hold, this might sound a bit crazy to you, but bear with me for a minute... When we dream, we are reconnecting with the nonphysical reality from which we incarnated here in this physical world. This nonphysical reality is where our higher selves, our higher consciousness resides. We have always existed there and we always will, even after our physical bodies die. Whether or not you believe it’s the case is a relatively moot point, although if you don’t believe it, I encourage you at least to explore the possibility and consider being open to the belief by reading credible books on the topic. Check out a few of the books in the Spirituality category on my recommended reading page: http://www.dingtwist.com/recommended-reading. The dream therapy practice outlined below will work for you no matter what your beliefs are, although it will be more effective if you do hold the beliefs in the previous paragraph. Dream therapy can result in various benefits, from physical healing to emotional healing to solutions to everyday problems, and even to mending relationships with other people. It’s important to remember that as our conscious, human selves, we won’t be able to fully grasp the process by which we experience the benefits, but only the end results. So don’t worry about the details surrounding how you’re going to experience the benefits, just know that they will come, often in strange, roundabout ways. The physical body and the subconscious mind work in very different ways than we do as consciously-focused humans. Enough background. Here’s the practice:

 

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1. Lie down to sleep and completely relax your body. I do this with a series of 3-10 deep breaths, and as I exhale, I feel all of my muscles relax completely. It usually feels like I’m sinking down into my bed. It helps to hold your breath for a few seconds before exhaling, and also to hold it for a few seconds after the exhale, although you can breathe in whatever way best enables you to relax. 2. Have a conversation with your body. I know it sounds strange, but actually speak with your body and tell it what you want: “Dear Body, while I sleep tonight, please do whatever you have to do in order to _______.” Realize you are not your body. It is separate from your mind, yet connected. You work together as a team, and while your mind controls your body, your body has its own form of consciousness. It operates beautifully as a whole unit to heal itself of many things you may not have even realized were wrong with it. Each of its more than 30 trillion individual cells has its own specific function. Have you ever considered how amazing it is that your body automatically heals cuts and bruises? The cells immediately know what to do when you’re wounded. Your body knows how long to bleed from a wound to wash out bacteria, then it decides when to clot the blood and subsequently scab over the wound. All of this without your having to think about it. Have you ever considered that you don’t even need to think about it to breathe? Your body consciousness handles your breathing, the flow of your blood, and an almost infinite number of other crucial processes. It operates on its own. However, your body can be incredibly responsive to your thoughts and beliefs, so the goal here is to engage that responsiveness with your conscious thoughts and desires as you lie down to go to sleep. While you sleep, your body consciousness is free to do its work without the interference of your conscious mind for several hours. Think of it this way: are you better able to focus on a task with or without constant and distracting external stimuli? Aren’t you better able to focus on a task when your environment is quiet than when it’s noisy and disruptive? The body is the same way. It looks forward to when your mind goes to sleep because it doesn’t have all of the distractions it has during the day, so it’s able to do its best work at night. Tell it what you want without worrying about the details, then get out of its way and go to sleep.

 

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The wording is unimportant. You can speak to your body as if to a god, a friend, or a child. You can use as many or few words as you want. What matters is the intent. Your body doesn’t understand the words you use, only the meanings and intent behind them, so don’t fuss over the wording or even the manner in which you speak to your body. Below are a few examples I’ve used with a high level of success. “Dear Body, while I sleep, please do whatever you have to do in order to relieve me of all unnecessary allergy symptoms. I don’t want to experience any unnecessary allergies this spring, and I trust you to do whatever is necessary to that end.” - This worked great for me this year (2014) - I took zero allergy meds and had fewer symptoms than I’ve had in many years, in spite of a high pollen count. Of course, some allergy symptoms are beneficial and necessary to flush out excess pollen, but none of us needs to experience allergies with the severity we often do. And I don’t know about you, but those allergy meds make me feel really dry and unhealthy. They don’t feel good at all. “Okay Body, while I sleep tonight, do whatever is necessary to heal my shoulder that has been aching. I trust in your ability to heal yourself, so go ahead and do it tonight.” “Body, as I sleep tonight, keep doing whatever you’re doing in order to maintain perfect health.” “Dear Body, although I don’t have many hours to sleep, please do whatever is necessary to restore, regenerate, and refresh yourself so that we can wake up feeling energized and awake. Please rejuvenate yourself at your maximum potential.” Whatever physical benefit you desire, your body can achieve as long as you don’t get in the way. Simply ask your body to do whatever it has to do, even though you don’t consciously understand what processes it uses, trust it to heal itself, and it will. 3. Visualize the physical benefits you desire After asking or telling your body which physical benefits you desire, spend a few moments visualizing yourself enjoying the benefits. Imagine hiking in the spring without the stuffiness and itchy eyes and focus on that feeling. Imagine what it would feel like to walk without knee pain and focus on the feeling.

 

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Imagine what it would feel like to be experiencing the benefits you desire and focus on the feelings resulting from your imaginings for a few moments. The timeline will vary according to the difficulty of the physical improvement you desire, the strength of the intent you place behind your requests, your ability to visualize the benefits and revel in the positive emotions evoked by those visualizations, and your faith in your body’s ability to heal itself. You can heal yourself of anything. 4. Have a conversation with your subconscious. You can have the same type of conversation with your subconscious mind, but this time, your goal is not regarding physical health, but anything you want. Everything that has ever been created on Earth throughout the history of mankind has originated in the imagination, which is the realm of the subconscious, the realm of our dreams. Books, buildings, art, lives, and every physical experience originated in the nonphysical world of our imagination and our subconscious. Much like with our bodies, there’s a constant give-and-take between our conscious and subconscious minds. The subconscious is incredibly responsive to our conscious thoughts and beliefs, and we can manipulate that responsiveness by having a conversation with it. Just like our bodies take full control during sleep without the distractions of the conscious mind, our subconscious minds take over at night when the conscious mind is drugged to sleep by our brains. *** Lucid dreamers such as myself are able to take our conscious minds into the dream world via lucid dreaming, but that’s a topic for another time. For general lucid dreaming info, you can read this page: http://www.dingtwist.com/lucid-dreaming-fast-track-review/ *** Your subconscious does a lot of work at night, whether or not you remember it. You can influence what type of work it does by programming it as you drift off to sleep. Have a conversation with it. I usually refer to my subconscious as “buddy” as I speak to it each night, but you can use whatever feels right. “Ok, buddy/subconscious/self/(name), while I sleep, I want

 

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you to work on ______ and find a solution that I can use in waking life.” Whatever your problems are, your subconscious mind knows how to handle them. It’s simply a matter of allowing that knowledge and intuition to cross the subconscious/conscious barrier so you can act on it in your waking life. Many times I’ve had sudden intuitions about how to solve my problems soon after waking up in the morning. I knew that my subconscious had, on a deep level, worked out the problem while I was sleeping, and now I was made aware of exactly what I had to do. You have the knowledge within you to solve literally any problem you may have in your life, from relationships to weight loss to money to figuring out your life purpose. You just may not consciously know how to solve it. Yet. While we know very little about how the body heals itself at night, we know even less about how the subconscious influences our waking lives, just that it does. It’s highly important not to worry at all about how specifically you’ll solve whatever problem it is you face, but just trust that the end result will manifest itself in whatever way necessary. Sometimes your desires will be fulfilled in such strange, roundabout ways that it’s almost impossible to attribute their realization to your subconscious, or any part of yourself at all. I don’t know about you, but I don’t care how my goals and dreams are realized, just that they are realized. Have a conversation with your subconscious self and tell it what you want, whatever it is. Tell it to work on those goals while you’re asleep, to show you what you need to do, to help you with whatever it is you want. After a while, you will find yourself taking steps towards your goals without any resistance at all and feeling good about the process. That’s how you know it’s working. *** Side note: You can read about my 4-hour sleep experiment below, where I was, better than usual, able to be somewhat of a passive observer to my nighttime subconscious work. http://www.dingtwist.com/four-hours-of-sleep/ *** 5. Visualize your desires coming to fruition Just like you visualized the physical benefits becoming real, you now do the same

 

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with the desires you’re communicating to your subconscious. Focus on what it would feel like if what you desired, you actually had in your life right now. You can spend a few seconds or, even better, several minutes focusing on this visualization and the positive emotions it evokes. 6. Trust that all will be taken care of and go to sleep. Once you’re done with your routine, which can take anywhere from thirty seconds to several minutes, just trust that you’ve programmed your body and your subconscious to work on your desires and that it will be done as you rest your conscious mind. I usually spend about five minutes on my own dream therapy as I drift off to sleep, and I have very specific goals for my body and subconscious to work out. I would suggest starting with one body goal and one life goal as you drift off to sleep, and really, really feel the desire as you ask your body and your subconscious to take care of those goals while you’re asleep. If you doubt the efficacy of this dream therapy practice, start with some simple, easy goals just so you can prove to yourself, as I have to myself, that this really, truly works. While some of you may experience immediate results, usually it will take at least several days, sometimes weeks (or months for the really difficult goals) to materialize. But if you stick with it, if you really maximize the strength of the intent behind your desires, and if you trust your body and subconscious to heal and problem solve, you will succeed. There is no other possibility.

 

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Tying it All Together With self-development-type books there’s a tendency to read them, understand the material, but then never act on it. I’ve been guilty of this myself on many (most?) occasions. The end of this book has a one page outline you can print or screenshot in order to help you actually act on any or all of these ideas. While these three practices have the potential to improve your life in huge ways, at the same time they’re easy to do and take very little time. That’s why I love them so much. If you do implement one or more of these practices, I’d love to hear about how they helped you. Please contact me at chaki@dingtwist.com. I hope you realize, or at least start to realize the power you have as a human. You are powerful beyond your wildest dreams. This physical reality seems so real, but in a sense it’s no more significant in the grand scheme of our eternal selves than a vivid dream is significant to our human selves. Yet in another sense, this life is a brilliant opportunity to learn and grow and experience. That’s what it’s all about in the end: experience. And when you learn how to mold your reality to your liking, your experience can be a profoundly beautiful one. You have total power to create your reality if you just adopt beneficial beliefs and implement some practices that aid in bringing out your true power. Once you get a taste of that power, nothing can stop you from achieving more and more until this life will seem like an amazingly creative video game of sorts where you can wander through it without fear, creating exactly the life you desire with relative ease. It just takes some work up front, and a little patience. If you don’t believe this is the case, you can start with changing that belief. All you have to do is a bit of reading. Again, you can check out some of the books on my recommended reading page: http://www.dingtwist.com/recommended-reading. The books under the Spirituality and Self-Development categories will empower you more than I’m able to. While this book is a short, simple summary of some easy but highly beneficial practices, there is a lot more to learn with regard to bringing out your inner power. I’m still learning myself, and I will be until I die. All you have to do is read and implement those ideas that resonate strongly with you. Different ideas work for different people, and only you know what’s best for yourself. Thanks for reading, and good luck! - Chaki

 

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Gratitude List 1. Take a few minutes and write down three main things in your life for which you’re grateful. 2. Then below those, write as many as you can think of, adding to the list whenever you think of something new. 3. Each morning, night, and any time you think of it, quickly go through at least the first three items and imagine your life without them. 4. Feel gratitude for each item. 5. Enjoy your elevated mood. Thought Replacement 1. Notice you’re having a thought that makes you feel bad. 2. Imagine and visualize the opposite of the thought, and really focus on the feeling. 3. Continue to focus on that feeling for at least ten seconds. 4. Forget about it all and move on with your day. 5. Enjoy your elevated mood. Dream Therapy 1. Lie down to go to bed and relax your body completely with a few deep breaths. 2. Have a conversation with your body and tell it what you want it to work on while you’re asleep. 3. Visualize yourself living life with those benefits and enjoy the positive emotions. 4. Have a conversation with your subconscious and tell it what you want to work on while you’re asleep. 5. Visualize yourself living life with those benefits and enjoy the positive emotions. 6. Don’t worry about the details surrounding how you’ll experience the benefits and just trust that it will be worked on. 7. Go to sleep. 8. Enjoy the benefits that will inevitably come to you.