Practical Happiness

Kim Davies writes on happiness and well-being, and is a long-time practitioner of yoga and meditation. In 2000, she gave up her publishing job to manage a yoga centre in Crete, before travelling to India to study mindfulness. In her writing she combines ancient practices with the latest psychological research, offering inspired ways to make life happier and more fulfilling. She is the author of more than 20 books, among them Practical Mindfulness (published in this series) and Secrets of Meditation, which Soul & Spirit Magazine named best meditation book in the Spiritual Book Awards 2018.

• draft contents:6-7 Introduction: What is happiness anyway?8-11 Start Small: 7 things to do straight awayThere are so many things that you can do to bring greater happiness into your life straight away. Here are seven quick fixes to boost your mood: * come into the now* walk walk walk* smile booster* posture power/relax the body* find the positive 123* listen to music* speed think [Harvard Princeton Study]12-13 Chapter one opener: The happiness habitTake a look at the basic building blocks of wellbeing: good sleep, exercise, diet and more. Chances are that if one of these is under par, your happiness will be affected. 14-15 A positive start Those first minutes count 16-19 Checking in Self-awareness; making space; taking breaks and acknowledging transitions20-21 Get outside How being in nature boosts mood [eg forest bathing]22-23 Get active The link between exercise and happiness24-25 Diet Healthy eating and moderate alcohol [including Positive Psychology research about cooking creatively]26-29 Self care Time for nurture30-31 Ditch the digital How not to be overwhelmed by social media32-33 Relaxation exercise Wind down, destress34-35 Sleep long and deep Prioritize rest, reap the rewards36-37 Chapter two opener: The happiness toolkitHere are some proven skills and activities that can build your happiness quotient. 38-41 Meditation A different way to be in the world [two spreads]42-43 What makes you happy Identify what works for you44-45 Find the flow Hobbies that feed you, and micromastery46-47 Creativity The joy that comes from self-expression48-51 Mindful movement Relaxation and mind-body alignment [two spreads]52-53 Journaling and writing Setting your emotions down on paper54-57 Thoughts are just thoughts Common distortions in the thinking process, and how to recognize them58-59 Chapter three opener: Finding meaningA happy life is a purposeful life. Purpose helps to sustain us through times of difficulty, and provides a thread of meaning.60-61 Discovering purpose The Japanese concept of ikigai; challenge as a source of pleasure62-65 Prioritising what matters Make a commitment, voice your wishes; aligning actions and dreams; the positive art of selfishness66-67 Happiness and work Introducing joy into the working day68-69 The money question Materialism and ease70-71 The Goldilocks principle Finding a balance and a middle path72-73 The virtue link Ancient wisdom on the benefits of ethics74-75 Keep on learning Why you should never stop feeding your mind76-77 Chapter four opener: Qualities of happinessMind operates like a muscle, and it can be trained to incline towards positivity and away from negativity. Here are some of the qualities and attributes of happy people, and how you can cultivate them.78-79 Positive thinking/optimism80-83 Satisfaction and gratitude84-87 Acceptance, patience and stoicism [Finnish idea of sisu]88-89 Curiosity and interest90-91 Openness to love and joy92-93 Compassion and empathy 94-95 Chapter five opener: Embracing the shadowsNegative emotions are part of life. It's an irony/contradiction but the more we accept and embrace our difficult feelings, the less they bother us and impede our happiness.96-97 Primary and secondary pain Fighting our feelings doubles our difficulty98-101 Self-criticism Redefining the inner voice/ACT, CBT strategies, embracing the imperfect (kintsugi), self-kindness102-103 Anger The link to acceptance, ways for healthy expression104-105 Fear and worry Learn to try, release worry106-107 Grudges and bitterness Practice forgiveness - and let go of the small stuff108-109 Envy and comparing Cultivate gratitude and goodwill110-111 Hedonistic cravings How to surf past the urge112-113 Reaching out Therapy and other support114-115 Chapter six opener: The power of peopleGood relationships keep us happier and healthier. Human beings are social creatures, so a key thing you can do to boost your happiness is to prioritize connection and community. Being alone, by choice or necessity, is also explored. Guidelines for the different ages and stages of life are discussed, and how and when (and when not to) help others who are unhappy.116-117 Positive connections The three circles: family, friends, community 118-119 Trust, hugging and oxytocin Our physical connection with those we are closest too120-121 Keep talking Why communication and conversation are essential; the art of positive speaking and listening122-123 Letting go Saying goodbye to negative relationships; living with loss124-125 The kindness connection How doing good does you good; volunteering, the wider world126-127 Index128 Acks

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