Happiness Project Toolbox

happiness is not exclusively a quality brought about by a change in outer circumstances, but realizing happiness often starts with loosening and releasing attachment to thoughts, predispositions, and "scripts"

Whatever the tasks, do them slowly with ease, in mindfulness, so do not do any tasks with the goal of getting them over with. Resolve to each job in a relaxed way, with all your attention.

Remember, it is meant to be effortful-- you are vigorously eliminating any bitterness in your mind by sweetening it with blessings-- so stay with the phrases even if your attention tires.

My I be free of enmity and danger. May I have mental happiness. May I have physical happiness. May I have a sense of well-being.

Wishing people well means I've stopped being afraid of them, stopped holding them at emotional arm's length.

On thinking good about difficult people: ("Are you kidding? Never! That would be giving in. Making that person okay.") No, it is making your own mind, startled into defensiveness by the thought of the terribleness of the other person, okay.

Think about what's good about this person...I can change someone from a monolithic representation of pain to a human being with whom I have at least one thing in common: we are both doing the best we can.

The repetition of blessings soothes the tension in a mind clouded by distaste...We can't bless and simultaneously be imagining retribution and revenge.

What inspires my determination to discover and resolve any hidden animosity in my is my awareness that no matter whom I am thinking of, I myself am always the principle beneficiary of my benevolence.

Although whatever is happening, including my emotional response to it, is the lawful consequence of myriad causes that are beyond my control, the relationship I hold toward it all is within my control. I can choose on behalf of happiness.

Equanimity is the capacity of the mind to hold a clear view of whatever is happening, both externally and internally, as well as the ability of the mind to accommodate passion without losing its balance.

I have no idea whether this changed circumstance, which I resent, is actually a good thing or a bad thing in the long run. I can wait to see.

Anyone who understands impermanence, ceases to be contentious.

I should call the attention of the arguing folks behind me to the kissing folks in front of me. Look, here is another possibility. In fact, there are only 2 possibilities in any moment. You can kiss or you can fight. Kissing is better.

3. A peaceful mind, one that is not in contention with anything, is a possibility for human beings.

2. Suffering (the mind in contentious mode with its experience) is the instinctive response of the untrained mind.

1. Challenges are inevitable in life

1. Relax 2.Breathe 3.Pay attention to what's happening 4. Don't be mad at yourself about getting upset; feel sorry for and protective of your confused mind

I now trust that even when what is happening to me is difficult and painful, I will not suffer if I can keep my mind clear enough to keep my heart engaged. I know that suffering begins when my mind become confused. It tells itself stories...

...And, I will embrace adversity as an opportunity to test my newfound mental and physical strength.

...I humbly accept that I must work to be the best that I can be. I will choose to work for myself, rather than abandon myself. I will take responsibility for my lifestyle behaviors and I commit to practicing them with patience and consistency...

I will give to myself as I give to others. I will value my health as I value the health of my loved ones. I won't ask 'should I or shouldn't I?' about matters of self care. I will just do it... (to be continued)

I have come to the frightening conclusion that I am the decisive element. It is my personal approach that creates the climate. It is my daily mood that makes the weather.

If you are irritated by every rub, how will you get polished?

To be angry at people means that one considers their acts to be important. it is imperative to cease to feel that way. The acts of men cannot be important enough to offset our only viable alternative: our unchangeable encounter with infinity.

Through anger, the truth looks simple.

One can only be angry when there is a discrepancy between what one feels should have happened and what did happen. Fear one can have all by itself, all by oneself. But one can't be angry all by oneself.

Do not spoil what you have by desiring what you have not; but remember that what you now have was once among the things only hoped for.

What you choose to focus on will come rushing in to meet you, touch you, teach you, and prompt you to respond.

Excess is the bane of pleasure, and temperance is not its scourge but its seasoning.

Sometimes I go about in pity for myself, and all the while a great wind is bearing me across the sky.