2015
2015 CREATED BY MELANIEHARDIE
Copyright Š 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
Introduction
4
Workspaces
9
Being Practices
10
Check-In
11
Mindfulness
15
Appreciation
16
Gratitude
18
Kindness
19
Forgiveness
21
Self-Compassion
23
Awe
24
Quick Coherence
26 157
Being Canvases Being Creative
Introduction
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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. 2
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Workspaces
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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
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HOW TO USE THE WEEKLY CANVAS 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?
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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
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HOW TO USE THE MONTHLY CANVAS 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. 8
Being Practices
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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, using the following as a guide: 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
Being Practice #2: Weekly Check-In 1. Count the number of times you circled each mood icon for your daily checkins during the week. 2. Circle the mood icon(s) with the highest count.
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MINDFULNESS 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.
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MINDFULNESS 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.
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MINDFULNESS 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.
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Remain mindful of your breathing until you hear the chime.
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Be grateful to yourself for taking time to care for yourself in this way.
Adapted from Dr. Elisha Goldstein’s 5-Minute Body Scan.
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MINDFULNESS 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.
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APPRECIATION 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.
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GRATITUDE 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.
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GRATITUDE 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.
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KINDNESS 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.
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FORGIVENESS 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.
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FORGIVENESS 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.
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SELF-COMPASSION 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.
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SELF-COMPASSION 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.
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AWE 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.
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QUICK COHERENCE 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.
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Being Canvases
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MONDAY, DECEMBER 29 Today I was mindful of:
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TUESDAY, DECEMBER 30 Today I was mindful of:
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WEDNESDAY, DECEMBER 31 Today I was mindful of:
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THURSDAY, JANUARY 1 Today I was mindful of:
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SATURDAY, JANUARY 3 Today I was mindful of:
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SUNDAY, JANUARY 4 Today I was mindful of:
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Kindness toward:
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MONDAY, JANUARY 5 Today I was mindful of:
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FRIDAY, JANUARY 9 Today I was mindful of:
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MONDAY, JANUARY 12 Today I was mindful of:
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MONDAY, JANUARY 19 Today I was mindful of:
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MONDAY, JANUARY 26 Today I was mindful of:
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JANUARY INTROSPECTION Gratitude Letter Expression of Awe
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Self-Compassion Letter Best Possible Self
Forgiveness Letter Expressive Writing
JANUARY REFLECTIONS Events 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 Today I was mindful of:
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MONDAY, FEBRUARY 9 Today I was mindful of:
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MONDAY, FEBRUARY 16 Today I was mindful of:
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MONDAY, FEBRUARY 23 Today I was mindful of:
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FEBRUARY INTROSPECTION Gratitude Letter Expression of Awe
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Self-Compassion Letter Best Possible Self
Forgiveness Letter Expressive Writing
FEBRUARY REFLECTIONS Events 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, MARCH 2 Today I was mindful of:
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MONDAY, MARCH 9 Today I was mindful of:
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MONDAY, MARCH 23 Today I was mindful of:
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MONDAY, MARCH 30 Today I was mindful of:
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MARCH INTROSPECTION Gratitude Letter Expression of Awe
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Self-Compassion Letter Best Possible Self
Forgiveness Letter Expressive Writing
MARCH REFLECTIONS Events 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, APRIL 6 Today I was mindful of:
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MONDAY, APRIL 13 Today I was mindful of:
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Kindness toward:
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MONDAY, APRIL 20 Today I was mindful of:
Good thing that happened:
TUESDAY, APRIL 21 Today I was mindful of:
Good thing that happened:
WEDNESDAY, APRIL 22 Today I was mindful of:
Good thing that happened:
THURSDAY, APRIL 23 Today I was mindful of:
65
Good thing that happened:
FRIDAY, APRIL 24 Today I was mindful of:
Good thing that happened:
SATURDAY, APRIL 25 Today I was mindful of:
Good thing that happened:
SUNDAY, APRIL 26 Today I was mindful of:
Good thing that happened:
THIS WEEK I FELT Grateful for:
Kindness toward:
66
MONDAY, APRIL 27 Today I was mindful of:
Good thing that happened:
TUESDAY, APRIL 28 Today I was mindful of:
Good thing that happened:
WEDNESDAY, APRIL 29 Today I was mindful of:
Good thing that happened:
THURSDAY, APRIL 30 Today I was mindful of:
67
Good thing that happened:
FRIDAY, MAY 1 Today I was mindful of:
Good thing that happened:
SATURDAY, MAY 2 Today I was mindful of:
Good thing that happened:
SUNDAY, MAY 3 Today I was mindful of:
Good thing that happened:
THIS WEEK I FELT Grateful for:
Kindness toward:
68
APRIL INTROSPECTION Gratitude Letter Expression of Awe
69
Self-Compassion Letter Best Possible Self
Forgiveness Letter Expressive Writing
APRIL REFLECTIONS Events 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:
70
MONDAY, MAY 4 Today I was mindful of:
Good thing that happened:
TUESDAY, MAY 5 Today I was mindful of:
Good thing that happened:
WEDNESDAY, MAY 6 Today I was mindful of:
Good thing that happened:
THURSDAY, MAY 7 Today I was mindful of:
71
Good thing that happened:
FRIDAY, MAY 8 Today I was mindful of:
Good thing that happened:
SATURDAY, MAY 9 Today I was mindful of:
Good thing that happened:
SUNDAY, MAY 10 Today I was mindful of:
Good thing that happened:
THIS WEEK I FELT Grateful for:
Kindness toward:
72
MONDAY, MAY 11 Today I was mindful of:
Good thing that happened:
TUESDAY, MAY 12 Today I was mindful of:
Good thing that happened:
WEDNESDAY, MAY 13 Today I was mindful of:
Good thing that happened:
THURSDAY, MAY 14 Today I was mindful of:
73
Good thing that happened:
FRIDAY, MAY 15 Today I was mindful of:
Good thing that happened:
SATURDAY, MAY 16 Today I was mindful of:
Good thing that happened:
SUNDAY, MAY 17 Today I was mindful of:
Good thing that happened:
THIS WEEK I FELT Grateful for:
Kindness toward:
74
MONDAY, MAY 18 Today I was mindful of:
Good thing that happened:
TUESDAY, MAY 19 Today I was mindful of:
Good thing that happened:
WEDNESDAY, MAY 20 Today I was mindful of:
Good thing that happened:
THURSDAY, MAY 21 Today I was mindful of:
75
Good thing that happened:
FRIDAY, MAY 22 Today I was mindful of:
Good thing that happened:
SATURDAY, MAY 23 Today I was mindful of:
Good thing that happened:
SUNDAY, MAY 24 Today I was mindful of:
Good thing that happened:
THIS WEEK I FELT Grateful for:
Kindness toward:
76
MONDAY, MAY 25 Today I was mindful of:
Good thing that happened:
TUESDAY, MAY 26 Today I was mindful of:
Good thing that happened:
WEDNESDAY, MAY 27 Today I was mindful of:
Good thing that happened:
THURSDAY, MAY 28 Today I was mindful of:
77
Good thing that happened:
FRIDAY, MAY 29 Today I was mindful of:
Good thing that happened:
SATURDAY, MAY 30 Today I was mindful of:
Good thing that happened:
SUNDAY, MAY 31 Today I was mindful of:
Good thing that happened:
THIS WEEK I FELT Grateful for:
Kindness toward:
78
MAY INTROSPECTION Gratitude Letter Expression of Awe
79
Self-Compassion Letter Best Possible Self
Forgiveness Letter Expressive Writing
MAY REFLECTIONS Events 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:
80
MONDAY, JUNE 1 Today I was mindful of:
Good thing that happened:
TUESDAY, JUNE 2 Today I was mindful of:
Good thing that happened:
WEDNESDAY, JUNE 3 Today I was mindful of:
Good thing that happened:
THURSDAY, JUNE 4 Today I was mindful of:
81
Good thing that happened:
FRIDAY, JUNE 5 Today I was mindful of:
Good thing that happened:
SATURDAY, JUNE 6 Today I was mindful of:
Good thing that happened:
SUNDAY, JUNE 7 Today I was mindful of:
Good thing that happened:
THIS WEEK I FELT Grateful for:
Kindness toward:
82
MONDAY, JUNE 8 Today I was mindful of:
Good thing that happened:
TUESDAY, JUNE 9 Today I was mindful of:
Good thing that happened:
WEDNESDAY, JUNE 10 Today I was mindful of:
Good thing that happened:
THURSDAY, JUNE 11 Today I was mindful of:
83
Good thing that happened:
FRIDAY, JUNE 12 Today I was mindful of:
Good thing that happened:
SATURDAY, JUNE 13 Today I was mindful of:
Good thing that happened:
SUNDAY, JUNE 14 Today I was mindful of:
Good thing that happened:
THIS WEEK I FELT Grateful for:
Kindness toward:
84
MONDAY, JUNE 15 Today I was mindful of:
Good thing that happened:
TUESDAY, JUNE 16 Today I was mindful of:
Good thing that happened:
WEDNESDAY, JUNE 17 Today I was mindful of:
Good thing that happened:
THURSDAY, JUNE 18 Today I was mindful of:
85
Good thing that happened:
FRIDAY, JUNE 19 Today I was mindful of:
Good thing that happened:
SATURDAY, JUNE 20 Today I was mindful of:
Good thing that happened:
SUNDAY, JUNE 21 Today I was mindful of:
Good thing that happened:
THIS WEEK I FELT Grateful for:
Kindness toward:
86
MONDAY, JUNE 22 Today I was mindful of:
Good thing that happened:
TUESDAY, JUNE 23 Today I was mindful of:
Good thing that happened:
WEDNESDAY, JUNE 24 Today I was mindful of:
Good thing that happened:
THURSDAY, JUNE 25 Today I was mindful of:
87
Good thing that happened:
FRIDAY, JUNE 26 Today I was mindful of:
Good thing that happened:
SATURDAY, JUNE 27 Today I was mindful of:
Good thing that happened:
SUNDAY, JUNE 28 Today I was mindful of:
Good thing that happened:
THIS WEEK I FELT Grateful for:
Kindness toward:
88
MONDAY, JUNE 29 Today I was mindful of:
Good thing that happened:
TUESDAY, JUNE 30 Today I was mindful of:
Good thing that happened:
WEDNESDAY, JULY 1 Today I was mindful of:
Good thing that happened:
THURSDAY, JULY 2 Today I was mindful of:
89
Good thing that happened:
FRIDAY, JULY 3 Today I was mindful of:
Good thing that happened:
SATURDAY, JULY 4 Today I was mindful of:
Good thing that happened:
SUNDAY, JULY 5 Today I was mindful of:
Good thing that happened:
THIS WEEK I FELT Grateful for:
Kindness toward:
90
JUNE INTROSPECTION Gratitude Letter Expression of Awe
91
Self-Compassion Letter Best Possible Self
Forgiveness Letter Expressive Writing
JUNE REFLECTIONS Events 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:
92
MONDAY, JULY 6 Today I was mindful of:
Good thing that happened:
TUESDAY, JULY 7 Today I was mindful of:
Good thing that happened:
WEDNESDAY, JULY 8 Today I was mindful of:
Good thing that happened:
THURSDAY, JULY 9 Today I was mindful of:
93
Good thing that happened:
FRIDAY, JULY 10 Today I was mindful of:
Good thing that happened:
SATURDAY, JULY 11 Today I was mindful of:
Good thing that happened:
SUNDAY, JULY 12 Today I was mindful of:
Good thing that happened:
THIS WEEK I FELT Grateful for:
Kindness toward:
94
MONDAY, JULY 13 Today I was mindful of:
Good thing that happened:
TUESDAY, JULY 14 Today I was mindful of:
Good thing that happened:
WEDNESDAY, JULY 15 Today I was mindful of:
Good thing that happened:
THURSDAY, JULY 16 Today I was mindful of:
95
Good thing that happened:
FRIDAY, JULY 17 Today I was mindful of:
Good thing that happened:
SATURDAY, JULY 18 Today I was mindful of:
Good thing that happened:
SUNDAY, JULY 19 Today I was mindful of:
Good thing that happened:
THIS WEEK I FELT Grateful for:
Kindness toward:
96
MONDAY, JULY 20 Today I was mindful of:
Good thing that happened:
TUESDAY, JULY 21 Today I was mindful of:
Good thing that happened:
WEDNESDAY, JULY 22 Today I was mindful of:
Good thing that happened:
THURSDAY, JULY 23 Today I was mindful of:
97
Good thing that happened:
FRIDAY, JULY 24 Today I was mindful of:
Good thing that happened:
SATURDAY, JULY 25 Today I was mindful of:
Good thing that happened:
SUNDAY, JULY 26 Today I was mindful of:
Good thing that happened:
THIS WEEK I FELT Grateful for:
Kindness toward:
98
MONDAY, JULY 27 Today I was mindful of:
Good thing that happened:
TUESDAY, JULY 28 Today I was mindful of:
Good thing that happened:
WEDNESDAY, JULY 29 Today I was mindful of:
Good thing that happened:
THURSDAY, JULY 30 Today I was mindful of:
99
Good thing that happened:
FRIDAY, JULY 31 Today I was mindful of:
Good thing that happened:
SATURDAY, AUGUST 1 Today I was mindful of:
Good thing that happened:
SUNDAY, AUGUST 2 Today I was mindful of:
Good thing that happened:
THIS WEEK I FELT Grateful for:
Kindness toward:
100
JULY INTROSPECTION Gratitude Letter Expression of Awe
101
Self-Compassion Letter Best Possible Self
Forgiveness Letter Expressive Writing
JULY REFLECTIONS Events 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:
102
MONDAY, AUGUST 3 Today I was mindful of:
Good thing that happened:
TUESDAY, AUGUST 4 Today I was mindful of:
Good thing that happened:
WEDNESDAY, AUGUST 5 Today I was mindful of:
Good thing that happened:
THURSDAY, AUGUST 6 Today I was mindful of:
103
Good thing that happened:
FRIDAY, AUGUST 7 Today I was mindful of:
Good thing that happened:
SATURDAY, AUGUST 8 Today I was mindful of:
Good thing that happened:
SUNDAY, AUGUST 9 Today I was mindful of:
Good thing that happened:
THIS WEEK I FELT Grateful for:
Kindness toward:
104
MONDAY, AUGUST 10 Today I was mindful of:
Good thing that happened:
TUESDAY, AUGUST 11 Today I was mindful of:
Good thing that happened:
WEDNESDAY, AUGUST 12 Today I was mindful of:
Good thing that happened:
THURSDAY, AUGUST 13 Today I was mindful of:
105
Good thing that happened:
FRIDAY, AUGUST 14 Today I was mindful of:
Good thing that happened:
SATURDAY, AUGUST 15 Today I was mindful of:
Good thing that happened:
SUNDAY, AUGUST 16 Today I was mindful of:
Good thing that happened:
THIS WEEK I FELT Grateful for:
Kindness toward:
106
MONDAY, AUGUST 17 Today I was mindful of:
Good thing that happened:
TUESDAY, AUGUST 18 Today I was mindful of:
Good thing that happened:
WEDNESDAY, AUGUST 19 Today I was mindful of:
Good thing that happened:
THURSDAY, AUGUST 20 Today I was mindful of:
107
Good thing that happened:
FRIDAY, AUGUST 21 Today I was mindful of:
Good thing that happened:
SATURDAY, AUGUST 22 Today I was mindful of:
Good thing that happened:
SUNDAY, AUGUST 23 Today I was mindful of:
Good thing that happened:
THIS WEEK I FELT Grateful for:
Kindness toward:
108
MONDAY, AUGUST 24 Today I was mindful of:
Good thing that happened:
TUESDAY, AUGUST 25 Today I was mindful of:
Good thing that happened:
WEDNESDAY, AUGUST 26 Today I was mindful of:
Good thing that happened:
THURSDAY, AUGUST 27 Today I was mindful of:
109
Good thing that happened:
FRIDAY, AUGUST 28 Today I was mindful of:
Good thing that happened:
SATURDAY, AUGUST 29 Today I was mindful of:
Good thing that happened:
SUNDAY, AUGUST 30 Today I was mindful of:
Good thing that happened:
THIS WEEK I FELT Grateful for:
Kindness toward:
110
MONDAY, AUGUST 31 Today I was mindful of:
Good thing that happened:
TUESDAY, SEPTEMBER 1 Today I was mindful of:
Good thing that happened:
WEDNESDAY, SEPTEMBER 2 Today I was mindful of:
Good thing that happened:
THURSDAY, SEPTEMBER 3 Today I was mindful of:
111
Good thing that happened:
FRIDAY, SEPTEMBER 4 Today I was mindful of:
Good thing that happened:
SATURDAY, SEPTEMBER 5 Today I was mindful of:
Good thing that happened:
SUNDAY, SEPTEMBER 6 Today I was mindful of:
Good thing that happened:
THIS WEEK I FELT Grateful for:
Kindness toward:
112
AUGUST INTROSPECTION Gratitude Letter Expression of Awe
113
Self-Compassion Letter Best Possible Self
Forgiveness Letter Expressive Writing
AUGUST REFLECTIONS Events 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:
114
MONDAY, SEPTEMBER 7 Today I was mindful of:
Good thing that happened:
TUESDAY, SEPTEMBER 8 Today I was mindful of:
Good thing that happened:
WEDNESDAY, SEPTEMBER 9 Today I was mindful of:
Good thing that happened:
THURSDAY, SEPTEMBER 10 Today I was mindful of:
115
Good thing that happened:
FRIDAY, SEPTEMBER 11 Today I was mindful of:
Good thing that happened:
SATURDAY, SEPTEMBER 12 Today I was mindful of:
Good thing that happened:
SUNDAY, SEPTEMBER 13 Today I was mindful of:
Good thing that happened:
THIS WEEK I FELT Grateful for:
Kindness toward:
116
MONDAY, SEPTEMBER 14 Today I was mindful of:
Good thing that happened:
TUESDAY, SEPTEMBER 15 Today I was mindful of:
Good thing that happened:
WEDNESDAY, SEPTEMBER 16 Today I was mindful of:
Good thing that happened:
THURSDAY, SEPTEMBER 17 Today I was mindful of:
117
Good thing that happened:
FRIDAY, SEPTEMBER 18 Today I was mindful of:
Good thing that happened:
SATURDAY, SEPTEMBER 19 Today I was mindful of:
Good thing that happened:
SUNDAY, SEPTEMBER 20 Today I was mindful of:
Good thing that happened:
THIS WEEK I FELT Grateful for:
Kindness toward:
118
MONDAY, SEPTEMBER 21 Today I was mindful of:
Good thing that happened:
TUESDAY, SEPTEMBER 22 Today I was mindful of:
Good thing that happened:
WEDNESDAY, SEPTEMBER 23 Today I was mindful of:
Good thing that happened:
THURSDAY, SEPTEMBER 24 Today I was mindful of:
119
Good thing that happened:
FRIDAY, SEPTEMBER 25 Today I was mindful of:
Good thing that happened:
SATURDAY, SEPTEMBER 26 Today I was mindful of:
Good thing that happened:
SUNDAY, SEPTEMBER 27 Today I was mindful of:
Good thing that happened:
THIS WEEK I FELT Grateful for:
Kindness toward:
120
MONDAY, SEPTEMBER 28 Today I was mindful of:
Good thing that happened:
TUESDAY, SEPTEMBER 29 Today I was mindful of:
Good thing that happened:
WEDNESDAY, SEPTEMBER 30 Today I was mindful of:
Good thing that happened:
THURSDAY, OCTOBER 1 Today I was mindful of:
121
Good thing that happened:
FRIDAY, OCTOBER 2 Today I was mindful of:
Good thing that happened:
SATURDAY, OCTOBER 3 Today I was mindful of:
Good thing that happened:
SUNDAY, OCTOBER 4 Today I was mindful of:
Good thing that happened:
THIS WEEK I FELT Grateful for:
Kindness toward:
122
SEPTEMBER INTROSPECTION Gratitude Letter Expression of Awe
123
Self-Compassion Letter Best Possible Self
Forgiveness Letter Expressive Writing
SEPTEMBER REFLECTIONS Events 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:
124
MONDAY, OCTOBER 5 Today I was mindful of:
Good thing that happened:
TUESDAY, OCTOBER 6 Today I was mindful of:
Good thing that happened:
WEDNESDAY, OCTOBER 7 Today I was mindful of:
Good thing that happened:
THURSDAY, OCTOBER 8 Today I was mindful of:
125
Good thing that happened:
FRIDAY, OCTOBER 9 Today I was mindful of:
Good thing that happened:
SATURDAY, OCTOBER 10 Today I was mindful of:
Good thing that happened:
SUNDAY, OCTOBER 11 Today I was mindful of:
Good thing that happened:
THIS WEEK I FELT Grateful for:
Kindness toward:
126
MONDAY, OCTOBER 12 Today I was mindful of:
Good thing that happened:
TUESDAY, OCTOBER 13 Today I was mindful of:
Good thing that happened:
WEDNESDAY, OCTOBER 14 Today I was mindful of:
Good thing that happened:
THURSDAY, OCTOBER 15 Today I was mindful of:
127
Good thing that happened:
FRIDAY, OCTOBER 16 Today I was mindful of:
Good thing that happened:
SATURDAY, OCTOBER 17 Today I was mindful of:
Good thing that happened:
SUNDAY, OCTOBER 18 Today I was mindful of:
Good thing that happened:
THIS WEEK I FELT Grateful for:
Kindness toward:
128
MONDAY, OCTOBER 19 Today I was mindful of:
Good thing that happened:
TUESDAY, OCTOBER 20 Today I was mindful of:
Good thing that happened:
WEDNESDAY, OCTOBER 21 Today I was mindful of:
Good thing that happened:
THURSDAY, OCTOBER 22 Today I was mindful of:
129
Good thing that happened:
FRIDAY, OCTOBER 23 Today I was mindful of:
Good thing that happened:
SATURDAY, OCTOBER 24 Today I was mindful of:
Good thing that happened:
SUNDAY, OCTOBER 25 Today I was mindful of:
Good thing that happened:
THIS WEEK I FELT Grateful for:
Kindness toward:
130
MONDAY, OCTOBER 26 Today I was mindful of:
Good thing that happened:
TUESDAY, OCTOBER 27 Today I was mindful of:
Good thing that happened:
WEDNESDAY, OCTOBER 28 Today I was mindful of:
Good thing that happened:
THURSDAY, OCTOBER 29 Today I was mindful of:
131
Good thing that happened:
FRIDAY, OCTOBER 30 Today I was mindful of:
Good thing that happened:
SATURDAY, OCTOBER 31 Today I was mindful of:
Good thing that happened:
SUNDAY, NOVEMBER 1 Today I was mindful of:
Good thing that happened:
THIS WEEK I FELT Grateful for:
Kindness toward:
132
OCTOBER INTROSPECTION Gratitude Letter Expression of Awe
133
Self-Compassion Letter Best Possible Self
Forgiveness Letter Expressive Writing
OCTOBER REFLECTIONS Events 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:
134
MONDAY, NOVEMBER 2 Today I was mindful of:
Good thing that happened:
TUESDAY, NOVEMBER 3 Today I was mindful of:
Good thing that happened:
WEDNESDAY, NOVEMBER 4 Today I was mindful of:
Good thing that happened:
THURSDAY, NOVEMBER 5 Today I was mindful of:
135
Good thing that happened:
FRIDAY, NOVEMBER 6 Today I was mindful of:
Good thing that happened:
SATURDAY, NOVEMBER 7 Today I was mindful of:
Good thing that happened:
SUNDAY, NOVEMBER 8 Today I was mindful of:
Good thing that happened:
THIS WEEK I FELT Grateful for:
Kindness toward:
136
MONDAY, NOVEMBER 9 Today I was mindful of:
Good thing that happened:
TUESDAY, NOVEMBER 10 Today I was mindful of:
Good thing that happened:
WEDNESDAY, NOVEMBER 11 Today I was mindful of:
Good thing that happened:
THURSDAY, NOVEMBER 12 Today I was mindful of:
137
Good thing that happened:
FRIDAY, NOVEMBER 13 Today I was mindful of:
Good thing that happened:
SATURDAY, NOVEMBER 14 Today I was mindful of:
Good thing that happened:
SUNDAY, NOVEMBER 15 Today I was mindful of:
Good thing that happened:
THIS WEEK I FELT Grateful for:
Kindness toward:
138
MONDAY, NOVEMBER 16 Today I was mindful of:
Good thing that happened:
TUESDAY, NOVEMBER 17 Today I was mindful of:
Good thing that happened:
WEDNESDAY, NOVEMBER 18 Today I was mindful of:
Good thing that happened:
THURSDAY, NOVEMBER 19 Today I was mindful of:
139
Good thing that happened:
FRIDAY, NOVEMBER 20 Today I was mindful of:
Good thing that happened:
SATURDAY, NOVEMBER 21 Today I was mindful of:
Good thing that happened:
SUNDAY, NOVEMBER 22 Today I was mindful of:
Good thing that happened:
THIS WEEK I FELT Grateful for:
Kindness toward:
140
MONDAY, NOVEMBER 23 Today I was mindful of:
Good thing that happened:
TUESDAY, NOVEMBER 24 Today I was mindful of:
Good thing that happened:
WEDNESDAY, NOVEMBER 25 Today I was mindful of:
Good thing that happened:
THURSDAY, NOVEMBER 26 Today I was mindful of:
141
Good thing that happened:
FRIDAY, NOVEMBER 27 Today I was mindful of:
Good thing that happened:
SATURDAY, NOVEMBER 28 Today I was mindful of:
Good thing that happened:
SUNDAY, NOVEMBER 29 Today I was mindful of:
Good thing that happened:
THIS WEEK I FELT Grateful for:
Kindness toward:
142
MONDAY, NOVEMBER 30 Today I was mindful of:
Good thing that happened:
TUESDAY, DECEMBER 1 Today I was mindful of:
Good thing that happened:
WEDNESDAY, DECEMBER 2 Today I was mindful of:
Good thing that happened:
THURSDAY, DECEMBER 3 Today I was mindful of:
143
Good thing that happened:
FRIDAY, DECEMBER 4 Today I was mindful of:
Good thing that happened:
SATURDAY, DECEMBER 5 Today I was mindful of:
Good thing that happened:
SUNDAY, DECEMBER 6 Today I was mindful of:
Good thing that happened:
THIS WEEK I FELT Grateful for:
Kindness toward:
144
NOVEMBER INTROSPECTION Gratitude Letter Expression of Awe
145
Self-Compassion Letter Best Possible Self
Forgiveness Letter Expressive Writing
NOVEMBER REFLECTIONS Events 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:
146
MONDAY, DECEMBER 7 Today I was mindful of:
Good thing that happened:
TUESDAY, DECEMBER 8 Today I was mindful of:
Good thing that happened:
WEDNESDAY, DECEMBER 9 Today I was mindful of:
Good thing that happened:
THURSDAY, DECEMBER 10 Today I was mindful of:
147
Good thing that happened:
FRIDAY, DECEMBER 11 Today I was mindful of:
Good thing that happened:
SATURDAY, DECEMBER 12 Today I was mindful of:
Good thing that happened:
SUNDAY, DECEMBER 13 Today I was mindful of:
Good thing that happened:
THIS WEEK I FELT Grateful for:
Kindness toward:
148
MONDAY, DECEMBER 14 Today I was mindful of:
Good thing that happened:
TUESDAY, DECEMBER 15 Today I was mindful of:
Good thing that happened:
WEDNESDAY, DECEMBER 16 Today I was mindful of:
Good thing that happened:
THURSDAY, DECEMBER 17 Today I was mindful of:
149
Good thing that happened:
FRIDAY, DECEMBER 18 Today I was mindful of:
Good thing that happened:
SATURDAY, DECEMBER 19 Today I was mindful of:
Good thing that happened:
SUNDAY, DECEMBER 20 Today I was mindful of:
Good thing that happened:
THIS WEEK I FELT Grateful for:
Kindness toward:
150
MONDAY, DECEMBER 21 Today I was mindful of:
Good thing that happened:
TUESDAY, DECEMBER 22 Today I was mindful of:
Good thing that happened:
WEDNESDAY, DECEMBER 23 Today I was mindful of:
Good thing that happened:
THURSDAY, DECEMBER 24 Today I was mindful of:
151
Good thing that happened:
FRIDAY, DECEMBER 25 Today I was mindful of:
Good thing that happened:
SATURDAY, DECEMBER 26 Today I was mindful of:
Good thing that happened:
SUNDAY, DECEMBER 27 Today I was mindful of:
Good thing that happened:
THIS WEEK I FELT Grateful for:
Kindness toward:
152
MONDAY, DECEMBER 28 Today I was mindful of:
Good thing that happened:
TUESDAY, DECEMBER 29 Today I was mindful of:
Good thing that happened:
WEDNESDAY, DECEMBER 30 Today I was mindful of:
Good thing that happened:
THURSDAY, DECEMBER 31 Today I was mindful of:
153
Good thing that happened:
FRIDAY, JANUARY 1 Today I was mindful of:
Good thing that happened:
SATURDAY, JANUARY 2 Today I was mindful of:
Good thing that happened:
SUNDAY, JANUARY 3 Today I was mindful of:
Good thing that happened:
THIS WEEK I FELT Grateful for:
Kindness toward:
154
DECEMBER INTROSPECTION Gratitude Letter Expression of Awe
155
Self-Compassion Letter Best Possible Self
Forgiveness Letter Expressive Writing
DECEMBER REFLECTIONS Events 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:
156
BEING CREATIVE
157
BEING CREATIVE
158
BEING CREATIVE
159
BEING CREATIVE
160
BEING CREATIVE
161
BEING CREATIVE
162
BEING CREATIVE
163
BEING CREATIVE
164
BEING CREATIVE
165
BEING CREATIVE
166
BEING CREATIVE
167
BEING CREATIVE
168