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Class 2 - Discussion

The Happiness Journey. Class 2 - Discussion. Chapter 3 Writing and Rewriting our Life Story Chapter 4 Transforming the Present. Practice Activities (Chapters 1 & 2). Accept and celebrate your bicycle frame . Pay attention to your positivity ratio and adjust as needed.

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Class 2 - Discussion

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  1. The Happiness Journey Class 2 - Discussion Chapter 3 Writing and Rewriting our Life Story Chapter 4 Transforming the Present

  2. Practice Activities (Chapters 1 & 2) • Accept and celebrate your bicycle frame. • Pay attention to your positivity ratio and adjust as needed. • Add up the things that go right in a day. • Review your Flourishing Questionnaire and select one or two traits you would like to strengthen. • Pay attention to your negativity bias and refocus as necessary. • Relabel, relabel, relabel “You are what you practice most.” - Richard Carlson

  3. Teach Topics Chapter 1 Chapter 2 • Negative Emotions • Narrows Thought, Focuses Action • (pgs. 10-12) • Positive Emotions • Broadens Thinking and Transforms • (pgs. 12-18) • Balancing Negative & Positive Emotions • Dual Spectrum, Positivity Ratio • (pgs. 18-23) • Flourishing - the new Happy • Feeling Good, Functioning Well • (pgs. 23-31) • Happiness Range (Frame) • Glass Half-full vs. Glass Half-empty • (pgs. 42-45) • Drive To Compete (Brakes) • Unhealthy Competition • (pgs. 46-49) • Negativity Bias (Brakes) • More Noticeable and Important • (pgs. 49-52) • Retrain Your Brain • Auto-Labeling vs. Re-labeling • (pgs. 53-59) “To teach is to learn twice.”- Joseph Joubert

  4. Chapter 3 Writing and Rewriting Our Life Story

  5. Chapter 3 – Overview (1 of 8) Writing and Rewriting Our Life Story The Happiness Bicycle – Our Life Story Past & Present (Chain) Understanding Our Life Story Writing and Rewriting Our Story Internal Glitches: Closure, Missing Information Confabulation, Self-bias External Messages: Childhood Determines Adulthood Catharsis and Anger Strengthening Our Life Story Sense-Making Forgiveness Gratitude

  6. Chapter 3 (2 of 8) The Happiness Bicycle: Our Life Story (Chain) Making Peace with our Past Our Happiness Bicycle moves forward based upon the smooth operation of the bicycle chain. Weak and damaged links can threaten our progress. “If you keep telling the same sad small story, you will keep living the same sad small life.” - Jean Houston

  7. Chapter 3 (3 of 8) Writing and Rewriting Our Life Story Have you observed yourself rewriting the past as you retell it to others? Does it occur to you that when you tell your life story you have two audiences? (internal and external) (THJ pg. 65) “People tailor their life stories for particular audiences. The recipient or audience for a story may crucially influence the story’s form.” - Dan P. McAdams

  8. Chapter 3 (4 of 8) Internal Glitches Interfere with Our Writing 1. Closure Glitch: The need for story completion. 2. Missing Information Glitch: Our brains fill in gaps (THJ pg. 70) (THJ pg. 68) 3. Confabulation Glitch: Honest lying 4. Self Bias Glitch: Favoring our skills and opinions over others. Which of these glitches interferes with your happiness?

  9. Chapter 3 (5 of 8) External Glitches Interfere with Our Writing CHILDHOOD DETERMINES ADULTHOOD How can blaming our adult problems on our childhood interfere with our happiness? Can the knowledge that “venting anger makes us angrier” improve our happiness? CATHARSIS (THJ pg. 75) (THJ pg. 76-77)

  10. Chapter 3 (6 of 8) Strengthening Our Life Story: Sense-Making Sense-Making is focusing on insights and searching for benefits of experience. When have you used sense-making to process an experience in your life? (THJ pg. 80) “I want to try making things right because picking up the pieces is way better than leaving them the way they are.” - Simone Elkeles

  11. Chapter 3 (7 of 8) Strengthening Our Life Story: Forgiveness Does knowing that science studies the effects of forgiveness enhance this concept for you? (THJ pg. 83) “Holding a grudge is like drinking poison and waiting for the other person to die.” - Buddha 11

  12. Chapter 3 (8 of 8) Strengthening Our Life Story: Gratitude Why is this concept (gratitude) so powerful and important? Did you complete your Gratitude Letter? Who did you write it to, and why? (THJ pg. 89) “Gratitude is not only the greatest of virtues, but the parent of all the others.” - Marcus Tullius Cicero

  13. Chapter 4 Transforming the Present

  14. Chapter 4 - Overview (1 of 11) Transforming the Present The Happiness Bicycle: Present (Chain) Myths About Living in the Present Flow Recognizing Flow Increasing Flow Savoring What is Savoring? Savoring – Past, Present, Future Increase Savoring

  15. Chapter 4 (2 of 11) The Happiness Bicycle: Our Life Story (Chain) Transforming the Present Finding ways to live more fully in the present can help heal and repair the damaged links of our Happiness Bicycle Chain (Life Story). “Suffering needs time. It cannot survive in the now. “ - Eckhart Tolle

  16. Chapter 4 (3 of 11) Myths About Living in the Present Which of these myths did you (or do you) believe? Need extra time Must get away Need to give up things we like for things we should like Requireslearning something new (THJ pg. 97) FLOWand SAVORINGcan heal our life story and help us transform the present

  17. Chapter 4 (4 of 11) Transforming the Present with Flow When do you experience flow? (THJ pg. 101) • Flow is stepping into an experience.

  18. Chapter 4 (5 of 11) Recognizing (and Maintaining) Flow Recognizing Maintaining (THJ pgs. 105-106) How can monitoring our emotions help us achieve flow? (Page 107)

  19. Chapter 4 (6 of 11) Techniques to Increase Flow Seek out new experiences Change routines into challenges Stay in the “sweet spot” of flow Add flow activities to leisure time Listen fully. Ask questions. Reframe your job as a calling (THJ pgs. 114-117) What techniques would you like to focus on to increase Flow?

  20. Chapter 4 (7 of 11) Transforming the Present with Savoring What attitudes in our society and culture make savoring more elusive? (THJ pg. 109) Savoring is stepping out of an experience

  21. Chapter 4 (8 of 11) Savoring – Past, Present, Future (THJ pg. 110) • How can savoring the past and future improve the present?

  22. Chapter 4 (9 of 11) Savoring the Past (in the Present) Techniques Mentally return to favorite place or memory. Recall sounds, smells, images as though it is happening now. (THJ pgs. 110-111) Share positive experiences of the past with a loved one. How do you savor the past? “If you've heard this story before, don't stop me, because I'd like to hear it again” - Groucho Marx

  23. Chapter 4 (10 of 11) Savoring the Present Techniques Increase awareness of routine tasks Share the victories of your life (THJ pg. 112) Increase awareness of surroundings How can you more fully savor the present? Pay attention to all 5 senses “Multitasking: The best way to get nothing done in the longest amount of time” - Café Press T-shirt

  24. Chapter 4 (11 of 11) Savoring the Future (in the Present) Savor the anticipation of getting together with friends or family. (THJ pg. 113) Which time frame is the easiest for you to savor? “The pleasure isn’t in doing the thing, the pleasure is in planning it.” - John Green, Paper Towns

  25. Practice Activities (Chapters 3 & 4) • Begin keeping a gratitude journal. • Analyze the benefits and insights gained from a negative event. • Share (capitalize) your victories this week with a loved one. • Plan a future event and savor the anticipation embedded in this process. • Reminisce with a friend, siblings, parent or grandparent. • Look for ways to create micro-flow in ordinary chores or tasks. “You are what you practice most.” - Richard Carlson

  26. Teach Topics Chapter 3 Chapter 4 • Understanding Our Life Story • Writing Our Story(pgs. 65-66) • Brain Glitches (pgs. 68-74) • External Messages (pgs. 74-77) • Strengthening Our Life Story • Sense-Making (pgs. 78-80) • Forgiveness (pgs. 80-84) • Gratitude (pgs. 84-89) • Recognizing Flow • Stepping Into an Experience • (pgs. 100-104) • Increasing Flow • Create Micro-Flow, Smart Leisure • (pgs. 104-108) • Savoring - Past • Reminisce (pgs. 110-111 and 114-115) • Savoring - Present • In the Moment (pgs. 112 and 116-117) • Savoring - Future • Anticipation (pgs. 113 and 115) “To teach is to learn twice.”- Joseph Joubert Property of Hapacus

  27. Sneak Peek (Chapters 5 & 6) Chapter 5 Learn how our inner voice can cause a bad experience to bleed into other areas of our life. Discover ways to change our inner dialogue and dispute our thoughts. Chapter 6 Discover why the way you choose your entrée from a menu can undercut your happiness. Gain insights on our complicated relationship with money.

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