What to do with your "What I need to be happy" list

Throw it out! (Well, okay, you can keep it for reference, but put it in a drawer somewhere where you won't look at it.)

Now, here's what to do to start being happy:

THINK OF A TIME WHEN YOU WERE REALLY, REALLY HAPPY. Where were you? What was going on? What were you doing? Who was with you, if anyone?

Now, STEP INTO THE SITUATION. Put your body in the position it was in. In your mind's eye, look around the place and see it in great detail. Look down and notice what you were wearing. what do you hear? smell?

NOTICE WHAT YOU FEEL IN YOUR BODY.

Let me repeat that:

NOTICE WHAT YOU FEEL IN YOUR BODY. You are looking only for words that describe bodily feelings, like hot, cold, tense, relaxed, tingly, smooth, rough. Be very specific, not only about the feelings, but also about where you feel them. You may feel warmth in your hands, say, and relaxed in your chest. Or unsettled (butterflies) in your stomach and/or like your head has grown larger. Or whatever. Words like "excited" or "loving" don't count, as they are not body words.

Whatever you feel is what you feel. It's okay, don't judge it. Your happiness will be unique to you.

Again, this should take less than 10 minutes.

Now your homework is to CATCH YOURSELF BEING HAPPY. Just notice when you feel those bodily sensations that you have identified as "happy". That's it!