Illustration of a woman in prayer

The New Prayer

Sitting in the 250-year-old Quaker meetinghouse high in the mountains of Vermont, I can almost touch the deep, round silence that connects those who have gathered here for worship this beautiful spring morning. The handful of men and women scattered on the old benches sit with their heads bowed, hands resting quietly in their laps or tucked under one of the hand-knit afghans placed around the room to counter the morning chill. Most of those present have their eyes closed, and one, I suspect, is fast asleep. But another is looking thoughtfully out one of the two-story windows toward the trees, and another, hands lifted up, eyes closed, gently sways back and forth. A log shifts in the old wood stove. The silence shifts as well, and slowly eyes open and meet, smiles appear, and hands reach out one to the other in greeting. New Space, a Different Place Praying with others can be a richly textured experience. Whether it’s done in the silence of a Quaker meeting or as part of a group singing an ancient melody with its origins deep in the sands of the Negev, communal prayer is often a joyously multidimensional experience that moves us into a new space. “Prayer is a doorway to God,” explains Brent Bill, Quaker pastor, director of the new meetings project for Friends General Conference and author of the forthcoming book Finding God in the Verbs: Crafting a New Language of Prayer. “It’s an opportunity to open ourselves, engage in an authentic dialogue, and get as close to God as possible.” Rabbi Elie Kaunfer, executive director of the Mechon Hadar education center in New York and author of Empowered Judaism, agrees. “In Jewish practice, men and womenare required to pray three times a day in a group called a minyan,” he says. It can be a rigorous schedule for those unaccustomed to it, but, he adds, “it’s been my experience that being in a room where dozens of people are praying together pushes me to a different place. It allows me to ride the enthusiasm of others, concentrate better and focus more on prayer.” Nor is the effect limited to the minyan. Catholics who stand and clasp hands to recite the “Our Father” prayer report the same experience, as do Protestants who respond in unison to biblical readings from the pulpit, Quakers who sit silently in God’s presence and Muslims who kneel shoulder to shoulder in daily prayers. When Edgar Hopida, communications director for the Islamic Society of North America, hears the afternoon call to prayer over his office intercom in Plainfield, Ind., for example, he welcomes the opportunity to walk downstairs to the building’s prayer room, remove his shoes, and stand, shoulder to shoulder, with others to pray. As they alternately bow, kneel and sit, the group’s prayers will progress through several cycles that include reciting verses from the Quran, praising God and asking forgiveness, until those who are praying conclude by turning to their neighbors, first on the right, then on the left, and blessing them with “Assalamu alaikum wa rahmatullah”—“Peace be upon you, mercy be upon you.” Asking God to bless the person next to you with peace and mercy can be transformative. “I’ll be stressing at work and then I get into prayer, and I realize—`Yeah, I can get through this day,’ ” Edgar says. “Prayer with others helps me focus on the divine and those with whom I pray.” The Power of Connection Edgar’s experience is one that Debbie Eaton, head of women’s ministries at the 20,000-member Saddleback Church in Southern California, sees every day. Whether she’s praying with one other woman or 450, the result is the same. “When I’m praying with someone, particularly with someone who is struggling, judgment just goes away,” Debbie says. “They could be telling me the most horrible thing, and I just see them in the light of love. I can sense God holding that person—and I feel such joy, peace and love.” A few miles up the California coast, Carolyn Taketa, director of small groups at Calvary Community Church in Westlake Village, shares Debbie’s perspective. “There’s a sense of unity, power, care and support in communal prayer,” she explains. “In a small group that prays, it doesn’t matter that you’re a CEO, that you have special needs or that you’re homeless. All that stuff gets stripped away. There’s just you, your friends, and a clear sense of God’s presence.” She sighs. “There’s such power, beauty and simplicity in that.” When a friend in Carolyn’s prayer group shared that her marriage was over, for example, the group cried with her for the loss of her husband, the pain to her children, and the bad choices that had been made as the marriage unraveled. “Then we made a circle around her and supported her with prayer,” Carolyn says. “We stood in God’s presence. And when we finally lifted our heads, there was a deep sense of peace.” Half a world away, Diane Heavin, the Texas-based co-founder of the Curvesfitness centers, had a similar experience a few years ago as she walked the Great Wall of China to raise money for breast cancer research. At her request, the names of thousands of men and women with cancer had been sent to her by Curves’ members from around the world. So every morning, all along the Great Wall, Diane, her friend Becky, and 30 or so walkers would gather in a group on the wall to pray for those whose names they had brought—all carefully written on index cards. The walkers were from different faiths and countries, but as Becky and Diane would begin to pray out loud, one by one, others would join in and begin to read some of the names. It was an amazing experience, Diane says. “This was a brutal walk. We all had achy bodies, we missed our families, and we were emotionally taxed.” But by the time the last prayers had been said, every member of the group had been blessed with a renewed strength, an increased awareness of God, and a closer connection to one another. “Even those who don’t define themselves as religious or who see themselves as non-theist seem to sense that something powerful is going on” when they experience prayer in community, Brent says. Even when it’s something as simple as sitting with others as they bless a family dinner, or hiking up a hillside in silence with others before the Easter dawn, many non-theists sense a presence. “Some of us call it God, others call it ‘Greatness’ or ‘Higher Power,’ or they don’t label it at all.” Brent smiles. “I’m easy with that.” Getting Out of Your Head Although communal prayer offers a powerful way to connect with the divine, those who actually sing prayers in community suggest that communal prayers expressed through music may transcend just about everything else. “The place that I’m able to go when song is a part of the prayer is much more intense,” Rabbi Elie says. In fact, “sometimes I think of the experience as transcending cognition. There are so many words in Jewish tradition, and the music takes me outside of the intellectualization of the prayer text to a different spiritual place.” That place is one regularly inhabited by musician Joey Weisenberg, creative director of the Hadar Center for Communal Jewish Music, a faculty member at several Jewish seminaries, and the prayer leader of Brooklyn’s oldest synagogue. One day he’s teaching cantoral students and baby rabbis, the next day it’s a children’s choir. Then he’s leading Friday night and Saturday morning Shabbat services. There’s a Jewish choir the next day, next week a workshop in Wisconsin, and every Tuesday night he and his band are on deck at Kane Street Synagogue. And that doesn’t touch on the days he’s in a recording studio laying down tracks that feature the hundreds of niggunim—ancient prayer melodies that replace words with nonsense syllables—that he’s rescued from the past. The niggunim remind him of the riffs he heard played in the blues bars where he grew up in Milwaukee—and with their unique ability to speak the wordless language of the soul and perhaps touch the divine, the niggunim are his passion. “The whole purpose of prayer is to crack open our hearts, our hardened hearts, just a little bit,” explains Joey, “and music is perhaps the best tool I’ve ever seen—I’ve ever experienced—for opening up a heart. It can prune away the shells that we have around ourselves so that, as we sing together, the harsh exterior of ourselves begins to be cut away.” Eventually, says Joey, as we become more vulnerable, as we learn to listen deeply to the music and one another, the wordless melodies of the niggunim will offer us an actual experience, in real time, of the divine. Sitting in my study one morning as I finish this story and listen to an MP3 of Joey’s music, the sun slowly rises over the mountain that shelters my cottage. The woods that surround my clearing etch their shadows on snow that has yet to melt, and the soft sounds of chickadees and titmice near my open window make their way into the room. Eventually, the niggun I’m listening to slows, then fades. Only the deep, rich silence of Presence surrounds me.
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Hands Positioned as in Prayer isolated on white

God Online

When Indiana’s Enten Eller, director of electronic communication at Bethany Theological Seminary, was asked to facilitate the technology that would join three Kansas ministers-in-training with four others in Florida, he didn’t expect that it would lead to one of the most moving experiences he’s had in bringing people and technology together.The students needed to complete several activities as part of the work required for their ordination certificate. So, with Enten’s help, they utilized a combination of Adobe Connect video software for meetings and Skype for audio to get it done. They sang hymns together, often started by one of the students in Florida with the rest joining in with harmony.The high point, however, says Enten, was an “anointing service,” which, in the Church of the Brethren denomination to which they belong, is a ceremony of healing and renewal. A minister applies oil to the forehead of someone who is hurting three times to represent the forgiveness of sins, presence of God, and healing of mind, body and spirit. The minister then lays his or her hands on the person and prays for the individual’s healing.The students gathered in a circle at each of their locations and conducted the ritual with one another. “While the oil could not pass over the distance,” says Enten, “the prayers and support most certainly did, and we were all a bit astounded at how the distance seemed to vanish between us. We felt the Presence and close to each other—with a feeling of the Spirit uniting us, unbounded by space or time.”
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House having garage sale

A House in Higher Order

Call it human nature of a side effect of civilization. We tend to collect more things than we need. Extra canned food in the pantry, outgrown soccer equipment in the closet, unopened soaps and shampoos on the bathroom shelf. These unused things can be a burden to us, adding stress to everyday life. Thankfully, we can declutter and reorganize our homes, repurpose our extras so they benefit someone else, and feel good about doing both. Start by decluttering and reordering three home storage areas with these easy steps. You’ll find spring cleaning takes on a whole new meaning when it includes repurposing usable items. With a plan to donate unneeded good to others, dreaded “have to” household purging can become a “want to” weekend activity. 1. The Food Pantry Sort your stuff: Take out everything from your pantry, then cluster like items together. Check for expired or stale items, and discard or recycle them. Edit the remaining items asking, “Will I use this in the next few weeks or a reasonable time frame?” If the answer is “Yes,” it stays. If not, choose to give it away. Repurpose with purpose: Unopened staples, such as flour, sugar, cooking oil and unopened, unexpired packaged goods are badly needed at local food banks. See the sidebar for more information. Organize and label: The success of any organizational system is based on it being sustainable without a lot of explanation. The same is true for your food pantry. If you organize it one way but the others in your household don’t know the system, it may not be successful. Take the time to leave clues for yourself and others of where things go, with labels that you make yourself. More Tips If you have room, keep a small dustpan and broom nearby for quick cleanups, a fold-up stepstool if some shelves are out of reach, and markers for labeling and for writing purchase dates of ingredients. 2. The Family Closet Sort your stuff: Take out everything from your closet, grouping like items together and checking for condition, fit and importance: Is it in good shape? Is it being used? Does its use warrant a place in the family closet? Items that get “yes” on all three questions stay. Those that don’t should be tossed, recycled or given away. Repurpose with purpose: If you have unwanted items, there are many new homes for them. including Goodwill, local homeless shelters, animal shelters and local church clothing drives. Organize and label: A family or shared closet quickly becomes a myriad of clutter if its contents aren’t organized so everyone using the storage space puts things back in their place. You can make that happen more often with personalized boxes, spaces, hooks and areas. More Tips The multitude of storage containers, systems and products available provide great selection, functionality and style. To save money and time, buy compatible organizational items so you can mix and match boxes, bins, containers, etc., between similar storage areas in your house. Boxes and bins suitable for a family closet should also work in bedroom, bathroom and linen closets, for instance. It’s also best to choose a family of materials and stick with it. It’s difficult and often awkward to mix natural baskets and boxes with plastic and wire bins and containers in the same storage area. Check out the smart storage solutions for dorm rooms—even if you and your family have no one in college right now. Over thedoor and under-the-bed storage ideas abound and are adaptable to family closets and other areas in the home. 3. The Kids’ Rooms Sort your stuff: The rate that children outgrow clothes is matched only by how fast they age out of toys, books and learning tools. Make sure you go through their bedroom closet and storage areas as often as possible and select items that are too small or are no longer being used. Repurpose with purpose: Kids’ clothes, games and toys are easy to donate. Kids’ bedroom furniture also will have value to others. See the sidebar for more information. Organize and label: In order for organization efforts to last longer than a couple of days, think like your child. Where do they want to keep their toys, books and personal things? Are they ready to hang up clothing, or will shelves and hooks work better for them?
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Illustration of a growing mind

The Science of Post-Traumatic Growth

On a sunny Saturday afternoon in May 1980, 13-year-old Cari Lightner was walking to a church carnival just a few blocks from her home in Fair Oaks, CA, when she was hit by a car and thrown 125 feet in the air. The driver didn’t stop. He was, Cari’s mother Candace would later learn, drunk and out on bail for another drunken driving hit and run. Cari did not survive. Five months after her daughter’s death, Candace held a press conference on Capitol Hill, announcing the formation of MADD, Mothers Against Drunk Drivers. In the 33 years since then, the non-profit’s public advocacy work has helped save more than 300,000 lives. Carlos Arredondo, 52, was sitting in the bleachers near the finish line of the Boston Marathon when the bombs went off. He had been waiting to greet runners from Tough Ruck, activeduty National Guard soldiers who march the course carrying 40-pound military backpacks, or “rucks,” to honor comrades killed in combat or lost to suicide. Arredondo clutched an American flag and photos of his two deceased sons—Alexander, who died in a firefight in Iraq in 2004, and Brian, who, deeply depressed over his older brother’s death, hanged himself seven years later. Spotting a young runner with both legs blown off below the knee, Arredondo rushed from the stands, smothered the flames that were still burning the runner’s legs with his hands, then ripped a T-shirt into makeshift tourniquets. An iconic photograph from the day captured Arredondo, in his cowboy hat, his hands soaked in blood, pushing the 27-year old Jeff Bauman in a wheelchair. He would later say, “I had my son on my mind” as he repeated to Bauman, “Stay with me, stay with me.” Strength AfterUpheaval These stories are all illustrations of what experts call post-traumatic growth, or PTG, the phenomenon of people becoming stronger and creating a more meaningful life in the wake of staggering tragedy or trauma. They don’t just bounce back—that would be resilience—in significant ways, they bounce higher than they ever did before. The term PTG was coined in 1995 by Richard Tedeschi, Ph.D., and Lawrence Calhoun, Ph.D., psychologists at the University of North Carolina, Charlotte. “We’d been working with bereaved parents for about a decade,” Richard says. “They’d been through the most shattering kind of loss imaginable. I observed how much they helped each other, how compassionate they were toward other parents who had lost children, how in the midst of their own grief they often wanted to do something about changing the circumstances that had led to their child’s death to prevent other families from suffering the kind of loss they were experiencing. These were remarkable and grounded people who were clear about their priorities in life.” None of these parents, Richard stresses, believed that their child’s death was a good thing. They would have given up all their newfound activism, insights and altruism, their re-ordered sense of what really matters in life, to have their child back. “The process of growth does not eliminate the pain of loss and tragedy,” Lawrence says. “We don’t use words like healing, recovery or closure.” But out of loss there is often gain, he says. And in ways that can be deeply profound, a staggering crisis can often change people for the better. The SuperheroWithin Us We’ve always known that people often grow stronger and discover a sense of mission after tragedy strikes. It’s the stuff of our superheroes, real and fictional. Batman’s caped crusade against crime was inspired by his witnessing the murder of his parents. When Christopher Reeve, the actor who played another superhero, was left a quadriplegic by an equestrian accident, he briefly considered suicide. Instead, with Superman-like resolve, he became a powerful advocate for people with spinal-cord injuries. The Christopher & Dana Reeve Foundation, which outlived him and his wife, has awarded more than $81 million to researchers working on a cure for paralysis. In some ways, the term PTG gave experts the language to express, and recognize, something that was hiding in plain sight: trauma’s potential to transform us in positive ways. “Mental health professionals have a long history of looking only at what’s wrong with human functioning,” says psychologist Anna A. Berardi, Ph.D., who directs the Trauma Response Institute at George Fox University in Portland, OR. “But if you ask people, “Have you been through something difficult and come out the other side stronger, wiser and more compassionate?” the majority of us would answer yes. That’s powerful proof that as humans we’re wired to grow as a result of hardship.” The concept of PTG is a striking contrast to PTSD, or post-traumatic stress disorder, the lens through which we’ve viewed trauma for the past few decades. First applied to veterans of the Vietnam War, PTSD entered the Diagnostic and Statistical Manual (DSM), the guidebook to psychiatric diagnosis, in 1980. It became embedded in our popular culture as well. “During those post-Vietnam years the main character in shows like Hawaii 5-0 was often the crazed, paranoid Vietnam veteran who’s going to shoot up innocent people,” says Lawrence. Soon PTSD was being evoked after any type of catastrophic event, natural disasters like Hurricanes Katrina or Sandy, acts of violence such as 9/11 or the mass shootings in Columbine and Newtown. A psychiatrist’s warning that survivors were likely to start showing symptoms of PTSD—vivid flashbacks, emotional numbing, high levels of anxiety and depression, substance abuse— became a staple of the media’s catastrophe coverage. In fact, PTSD is relatively rare. According to statistics from the Department of Veteran Affairs, an estimated 3.6 percent of Americans will experience PTSD during the course of a given year, a fraction of the more than 50 percent of those who report at least one traumatic event. Many more will find that they’ve gained something from their ordeal. “A small percentage of people cannot return to their previous level of functioning after a traumatic event,” says Anna. “Most people emerge from a trauma wiser, with a deeper appreciation of life.” PTG is much more than a new acronym, says psychologist Stephen Joseph, Ph.D., the co-director of the Center for Trauma, Resilience and Growth in Nottingham, England, and author of the book What Doesn't Kill Us: The New Psychology of Posttraumatic Growth. “It promises,” he writes, “to radically alter our ideas about trauma— especially the notion that trauma inevitably leads to a damaged and dysfunctional life.” The Paradox of Gain After Loss Post-traumatic growth is a response to a seismic event that rocks your world to its very core. Your psychological house isn’t merely rattled—it’s leveled. “Trauma disrupts your core beliefs,” says Judith Mangelsdorf, Ph.D., a trauma researcher at the Max Planck Institute for Human Development in Berlin. “It’s so far from what you’ve experienced in your life that you can’t integrate it into your belief system. You’re walking home down a street that you thought was safe, and you’re raped. Your core beliefs are shattered.” It’s not the trauma itself that leads to growth but the process of rebuilding, of creating new anchors in a life that has become unmoored. In 2004 Anna traveled to Indonesia as a mental-health first responder after the tsunami that killed over 225,000 people. Entire villages had been wiped out. “The challenge that faced the survivors,” Anna says, “is at the end of the day, can you build your capacity to comprehend what’s happened, and to find meaning in your life?” She recalls one local doctor who was helping tend to the injured. He’d lost his entire family—wife, sons, parents, siblings. “Everything was gone,” Anna says, “but he said, ‘Every day I thank God that I have air to breathe, and I can still use my body and my mind to serve. I’m praying to Allah that I can use this tragedy to learn how to love better.’ ” Anna pauses, then continues. “I was humbled by him.” If that’s a snapshot of post-traumatic growth, the long view is fuzzier. People who go on to a richly redefined life after a crisis may begin with reactions to their trauma that are so violent and extreme, it’s difficult to imagine they can survive, much less thrive. When Carlos Arredondo learned that his son had been killed in a hail of gunfire in Najaf, Iraq, he doused himself with gasoline and lit a propane torch. Suffering second- and third-degree burns, he attended Alexander’s funeral on a stretcher. Distress doesn’t end when growth begins. “You’re talking about the paradox of loss and gain happening at the same time,” says Richard. “It’s a messy, clumsy and difficult path.” Posttraumatic stress and post-traumatic growth may keep company for the rest of our lives. “These experiences co-exist,” says Calhoun. “When someone loses a child, growth may make that pain bearable and may provide meaning to your life. And as time goes on you will have more good days than bad days, but you will always be a bereaved parent.” Five Areas of Positive Change If heart-wrenching loss is part of the human condition so is its flipside: being propelled by the crisis to make positive, meaningful life changes. Researchers have documented post-traumatic growth in Vietnam POWs, the survivors of serious car accidents in Tokyo, women who have battled breast cancer, soldiers who were held as prisoners of war in the Middle East, Germans who survived the Dresden bombings, Turkish earthquake survivors, Bosnian war refugees. Every trauma is a singular one and everyone’s reactions a mix of his or her unique history, resources, biology and temperament. But patterns exist. Richard and Lawrence, who developed an assessment tool called the Posttraumatic Growth Inventory, found that people experience growth in five broad areas. They have a deeper appreciation of life, they experience new possibilities for themselves, their relationships are closer, they feel more spiritually satisfied and they experience a greater sense of personal strength. Judith Mangelsdorf volunteers at the Björn Schulz Foundation in Berlin. Established in 1997 by the parents of an 8-year-old boy who died of leukemia, the foundation operates hospices and provides a wide range of support services to the families of children who are terminally ill. Judith has watched many families move from paralyzing grief through intense self-reflection to a broader way of seeing their role in the world. She offers a sketch of how loss can become a catalyst for positive change. Immediately after the death of a child, parents are, she says, in total despair. “They are suffering so much they feel it’s the end of their life,” she says. “Many wake up night after night with the same dream of their child suffering.” Because you are so clearly suffering, she says, people who care about you show their support. A friend moves into your guest room, your employer says to take as much time off as you need, someone from the church spends an hour with you every day. “You’re still filled with sorrow and searching for answers to the question of why this happened,” says Judith, “but you realize that there are people in your life you can really rely on. And slowly, there may come a point when you think that while you can’t change your own destiny, you may be able to help others.” Many of the parents Judith works with at the Björn Schulz Foundation go on to become “voluntary family companions,” offering compassion to others who are experiencing the anguish of saying goodbye to a dying child. What We Can Learn from Trauma Thrivers Judith says that witnessing these transformations has changed her. She has more perspective, for starters. “Being appreciative of life is something that is very present for me,” she says. After she finishes her last therapy session of the day, she often walks down to the Spree River with her partner, who is also a psychologist. “We take a bottle of wine,” she says, “sit with our feet in the river and talk about what went well—not wrong—that day.” A strong social network and experiencing positive emotions on a daily basis are two things, she says, that help people deal with crisis. She suggests to her patients, and to friends, simple techniques to enhance both. Make a list of five things that make your day a better day—a walk in the park with the dog, a latte at Starbucks, cuddling with your partner, a chat with your sister, 30 minutes spent reading a novel—and try to do them more often. Practice random acts of kindness. When you go to the grocery store ask your 88-year-old neighbor if there’s anything she needs. Ask Richard, who has studied trauma now for over three decades, what we can do to strengthen our potential to experience post-traumatic growth, and he suggests that’s the wrong question to pose. The more meaningful exploration, he says, is what lessons we can take from people who have emerged from trauma stronger, wiser and more compassionate. What do people like Carlos Arredondo, Christopher Reeve, the friend who came out of her breast cancer treatment with stronger family ties, the co-worker who has reshuffled his priorities after a fire destroyed his home have to teach us? “If you can figure out how to live your life as a fully functioning, fully engaged human being,” he says, “you won’t need trauma to transform you, because you’ve already done the work.” Read more: Learning to Thrive With Post-Traumatic Growth
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Laughter Yoga in action

Laughing for Life

Lori Stein might never have learnedhow to laugh if her husband hadn’t losthis job. “Right after he was laid off, hehad to go back east, so I was left herewith lots of time on my hands,” recallsthe accountant from Pasadena, CA.Already battling clinical depression,and feeling lonely and overwhelmed by her circumstances, Lori remembereda woman who’d mentioned a LaughterYoga club that met on Friday nights.With nothing to lose, she decided tocheck it out. “From the moment I walked in, Iknew this was for me,” says Lori. “Itwas so not who I usually am. I am soanalytical and serious and literal, andthis was the opposite of that. It waschildlike and carefree. It was absolutelyfreeing for me.” Lori made it her Friday night ritual,and when her husband returned home a few weeks later, he began attending withher. Now, almost seven years later, theyboth are staunch believers in the powerof Laughter Yoga, making it a priority toattend weekly sessions. Not only has it improved their marriage, Lori says, butit has helped her reclaim a sense of joyand youthfulness that she had forgottenexisted. It has also helped her manageher depression, she says. Lori is one of a growing numberof devotees worldwide who havediscovered the power of Laughter Yoga.Launched with just five participantsin 1995 by Madan Kataria, a medicaldoctor in Mumbai, India, today themovement has grown to include morethan 7,000 clubs worldwide. This isn’t a simple chuckle or a quietgiggle; it employs what experts referto as “mirthful laughter”—the kind ofdeep, shaking laughter that puts thewhole body in motion. It is that fullbody motion, according to the Mayo Clinic, that unleashes laughter’sgreatest benefits. In addition to freeing the mind,which provides instant stress relief,hearty, mirthful laughter stimulates the heart, lungs and other organs; itincreases the endorphins released bythe brain and heightens the intake ofoxygen-rich air. Over the long term,evidence suggests, it also strengthensthe immune system by releasingneuropeptides that help fight stress andother more serious illnesses. Bridging Breathand Laughter The notion that laughter has healingproperties is nothing new; in his 1979book, Anatomy of an Illness, NormanCousins wrote about combating lifethreatening illness with humor. As farback as the 1960s, Dr. William Fry of Stanford University began publishingstudies about the physiological processesthat occur during laughter, also notingthat they had a powerful effect on healthand survival. Inspired by existing research,Madan was writing an article about thebenefits of laughter for a medical journalin the mid-’90s and, as he did moreresearch, decided to start a laughterclub in Mumbai. Gathering a handfulof friends, they met in a park andtold jokes. “It didn’t take long for us to run outof jokes, so I knew that humor was notenough,” he says. “I started searchingfor ways to laugh without humor.” William’s research indicated that the human body cannot differentiate between genuine laughter and fakedlaughter, so Madan began looking atways to create laughter—even in theabsence of something to laugh about. “If you act like a happy person, yourbody responds,” he says, “so I startedtrying different laughter exercises.” His wife, Madhuri, was a yogainstructor and both of them werelong-time yoga practitioners, so theyimplemented gentle yoga breathing,called pranayama, with the laughter toboost its health benefits. “I never in my life thought itwould become so popular,” he says.“However, there was a need for peoplethat [Laughter Yoga] met. The stressin this world is too much, and peoplefeel lonely. And they like LaughterYoga because it’s simple—that’s whyit works.”Better Living Through Laughter Madan isn’t the only one who istaking laughter—and its effect on themind and body—seriously these days.Swedish Covenant Hospital in Chicagois one of many hospitals worldwide thatuses Laughter Yoga as complementarymedicine. The hospital uses it as partof its pulmonary rehabilitation programin addition to implementing it into chemotherapy sessions for cancerpatients. While cancer is no laughingmatter, studies indicate that laughtermight be just what patients need. A 2003 study of cancer patients atIndiana State University SycamoreNursing Center looked at howhumor affected patients from botha psychological and physiologicalstandpoint. The study showed thatlaughter had the ability to reduce stressand improve NK, or natural killer, cellactivity. The study’s final conclusionwas that, since low NK cell activityis linked to a lowered resistance todisease and an increased morbidity ratefor individuals with cancer and HIV,“laughter may be a useful cognitive behavioralintervention.” “Even after all this time, I remainshocked in a positive way by what I see,”says Sebastien Gendry, founder of theAmerican School of Laughter Yoga inLos Angeles, CA. Sebastien trainedwith Madan to become aLaughterYogateacher in 2004, then worked alongsideMadan in India for two years. “I can’t prove that laughter really isthe best medicine, but I have seen manyexamples of people who have had results that are nothing short of miraculous,”he says. “The doctors can’t explainit, but they can’t deny that somethinghappened in those sessions that had amajor impact [on the person’s health].There is something of real substancethat takes place when you experiencelaughter like that.” Laughing – particularly whencombined with the breathing techniquesused in Laughter Yoga—also expandsthe capacity of the lungs and oxygenatesthe body. As more oxygen reaches theorgans, it helps flush out toxins while at the same time generating more energyand promoting overall relaxation.And as much as it does for the body,Sebastien says, it’s even better for themind and soul. “Healing the body is secondary to healing the mind,” he says. “Butthe research is valid. In the pastfour decades, over 400 medical research studies and more than 4,000psychological studies have beenpublished about the healing power oflaughter. The data is there.” Dr. Andrew Weil, one of the world’smost respected experts on holistic healthand founder of the Arizona Center for Integrative Medicine, even testifiedbefore a Senate committee in 2010that laughing —and Laughter Yogain particular—could have a dramaticeffect on the overall health of the nationand could help lower America’s healthcare costs. Andrew isn’t alone in believinglaughter could help lessen the effects of awide range of ailments. A Japanese studypublished in the journal Diabetes Carediscovered that test subjects with Type 2diabetes – the most common form of the disease – were able to significantly lower their blood sugar levels after a meal bywatching a 40-minute comedy showthat induced laughter. Dr. Lee S. Berk, a well-respectedresearcher at Loma Linda (CA)University’s School of Allied HealthProfessions and a pioneer in the field oflaughter research, was one of the firstto discover the positive effects laughterhas on the endocrine system. Lee haspublished multiple studies showingthat laughter can decrease cortisol levels, which leads to stress reduction,and increase production of antibodiesfor greater immunity. One of his morerecent studies, presented at the 2010 Experimental Biology Conference inAnaheim, CA, even indicated thatlaughter may be useful in restoring theappetites of elderly patients who havebecome depressed and lost interest infood. His study found it could be an“accessible alternative starting point forthese patients to regain appetite and, consequently, improve and enhancetheir recovery to health.” Laughing With Class Sebastien says the growing evidenceabout the benefits of laughter havemade people more eager to exploreLaughter Yoga. Classes follow the same basicstructure, although each instructor maythrow in his or her favorite “tricks” forgenerating laughter. Classes generallylast for 45 to 60 minutes, and require nospecial equipment other than a bottleof water (laughing so much can drythe throat) and a willingness to leaveinhibitions at the door. There’s plenty of clapping whilechanting, “Ho, ho, ha, ha, ha!” followedby different exercises, done with apartner or as a group, designed toinduce laughter. Fake laughter oftenerupts into uncontrollable giggles asparticipants let down their guard andbegin playing—and laughing—likechildren. Much of the time, it feels morelike an improv comedy class than ayoga session. “Each class is different becauseDr. Kataria encourages teachers to becreative, but the basics of every classwill be clapping, breathing, laughing,stretching—and of course, a childlike playfulness,” explains Judi A. Winall, acertified Laughter Yoga instructor andleader of the Joyful Healing LaughterClub in Cincinnati. “It helps people, through play and laughter, get in touch with the joy that is in each of us. And when we tap back into that, it helpsus stay connected, stay healthier and be happier.” “Laughter is a cathartic way to release emotions. It stimulates the parasympathetic system, which allows you to be able to let go. And that letseverything in our lives flow better,”she says. Patrick Murphy Welage of WorldPeace Laughter in Cincinnati, a teacherwho discovered Laughter Yoga inMumbai and learned it from Madan while it was still in its early days, hasheld workshops and retreats around theworld. He also has taken it into prisons, universities and other high-stress environments to help release tension. “People want to feel valued and validated. When you look into someone’s eyes and laugh with them, you recognize one another’s humanity,”Patrick explains. “It’s non threateningandnon-judgemental. It’s like music; ittranscends your culture, race, gender orsex and reminds you that we are all inthis life together.” Some have sought to push the fitnessaspects of Laughter Yoga, claiming that it burns up to 500 calories anhour. Others have equated laughing 20 times consecutively to working out with a rowing machine. Sebastien, however, is quick to dismiss such claims, noting their vague citations and lack of supporting data. “The idea is correct, but the numbers are not,” he says, adding thatthere is nothing that can specificallymeasure calories burned through ahearty session of laughter. And, justas with any other form of activity,individual results may vary. However,he also recommends that people don’t get too hung up on the numbers; whatwe do know, he says, is that it has apositive effect on the cardiovascular andimmune systems, as well as the mind. In other words, it can’t hurt. Sebastien predicts that the Laughter Yoga movement will continue growing and become more accepted in the U.S.Just as it has in India and other partsof the world, he expects to see it entermore mainstream settings. Part of thereason is that laughter feels good, it isan inexpensive form of stress relief and,as people discover its many benefits,he says they are hard-pressed to findreasons not to try it. “At this point, there are so manystudies on the impact of laughter thatit’s no longer a matter of whether or notlaughter works,” he says. “It’s a matter of when you’re going to accept it.”
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Girl reaching for tree

The Happiest Child Ever?

As positive psychology researchers, recently married and now pregnant with a baby due in February, the biggest reaction we have gotten has been, “That is going to be the happiest baby ever!” No pressure. As first-time parents, we have so much to learn. What works well in a psychology lab might not work well for a 2-month-old colicky baby who at 2 a.m. seems completely unaware of all the research on the importance of sleep. As we go through this learning process, we wanted to share our thoughts and hear yours, as well. We are encouraged by the fact that change is always possible at any point in our lives. Research from the University of Pennsylvania and the University of California, Riverside, shows that while children are born hard-wired with a happiness genetic set point, that is only the starting point. Choices we make and they (eventually) make can help them rise above their genes and their environment. And the great news is that even when we mess up, we can course-correct. Happiness Hygiene Parents teach their kids to brush their teeth in order to make it a habit. And it eventually works; most adults keep up that habit. Aside from that, can you think of another habit we keep through adulthood? Why do we stop there? Equally important to children’s health is their mindset. In order to encourage a grateful mindset, we want to express three new things we are thankful for every night at dinner. In addition, we would like to encourage exercise and two minutes of meditation for the entire family. We realize meditation might sound a bit unusual for a small child, but we’ve recently seen how schools using morning breathing exercises have created calmer classrooms. Learning to quiet our minds early on in life by watching our breath go in and out is a skill that later on improves accuracy at tasks, and rewires the brain for greater creativity, intelligence and energy. The tricky part will be making this an expected part of life, like brushing teeth. Have you parents out there had success with this for a child younger than 5. Normalize Nutrition If food is fuel for our bodies, nutrition is fuel for our brains. Even just one cup of blueberries in the morning can drastically improve a young student’s brain function in the classroom. As researchers, we know that education is extremely important—but our interest in a nutrient rich diet for our son has less to do with ideas about his eventual academic performance and more to do with his overall well being. There is evidence that suggests a higher intake of fruits and vegetables can increase happiness and overall life satisfaction. We hope that by treating nutrient rich foods as treats instead of a concession or chore, our son will grow up eager to share in these options. Let’s be clear: we don’t want him seeing us obsess over our bodies or weight, as this can be very damaging for a child’s self image and lifelong relationship to food. Instead, we want him to see the joy to be had with healthy food—thanks to its taste and cumulative psychological benefits. We’ve been working to better understand the neurological and practical benefits of food ourselves so we can eventually share this knowledge to our son. Healthy foods protect our bodies against disease, naturally brighten our smiles and help us maintain a sharp memory. By introducing these foods as early and enthusiastically as possible, we hope to give our son a lifelong appreciation for nutrition that will help him lead a happy life far beyond his childhood. Noise Canceling If our baby were being born just 100 years ago, this would not be such a top priority; but these days, babies are coming into the human history. Technology is always at their fingertips. We have received text messages, albeit incoherent ones, from 2-year-olds. In Shawn’s newest book, Before Happiness, we look at how the brain can only process 40 bits of information out of the 11 million it receives per second. Our brains are bombarded, we are all developing cultural ADHD and the research shows us that we do not learn as well with that continuous external stimulation. That’s why we will try noise canceling in our home. We will install a white-noise machine in the nursery and not have TV and news blaring in the house, and we plan to model taking 5 percent of each week away from phones, TV and computers. Our hope is that this break from technology and information can help our brains (and our baby’s) find the “signal” more easily, which is the information that helps lead to growth and happiness. Solid Us, Solid Baby Babies need love and support from the moment they arrive, and their brains are wired from birth to seek out a sense of security from the caregivers in their lives. According to neuroscientist and author of Brain Rules John Medina, babies’ brains develop differently if they don’t feel security from the get-go. They are more oriented toward threats and less attached to other people. Beyond the basic duties of feeding, bathing and clothing our little guy, we also hope to communicate love and safety in one very specific way: being verbally supportive in front of our child of each other’s positive contributions to our marriage and peaceful home. We already do this now to some degree, but we recently decided to be more conscious about “calling each other out” when either of us does or says something positive and loving. It’s the little things that we want to acknowledge, like putting the dishes in the dishwasher (which is admittedly not a little thing) or making food for the other one while he or she is working. Each time we thank one another, we strengthen our relationship. And since children not only pick up their parents’ habits, but also derive their sense of security from what they see, we think being highly expressive in a positive way will communicate security and be a win-win all around. Have you used these strategies with your kids? What has been your parenting secret to raising happy kids? Comment below.
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Skier

The Flow in All of Us

For decades now, scientists have found that being in flow translates to accelerated performance, a shortcut on the path to mastery. Creativity, learning and progression move at warp speed when a person is in flow.Some say coders on flow built the Internet. And that any time a game is won in overtime or a major breakthrough occurs in the sciences or the arts, flow is at the heart of it.“We have known for over 50 years that flow is the state of consciousness where we feel and perform our best,” says Steven Kotler, the director of research for the FlowGenomeProject, based in Austin, Texas. “But we haven’t been good at accessing flow. If we can decode how people are finding flow, then we can find the answers to society.”Steven, who’s an award-winning journalist and a lifelong skier, started researching flow decades ago by talking to scientists who, he realized, studied flow but didn’t often experience it themselves. Then he’d speak with action sports athletes who got into flow on a daily basis without even trying to.“I’m talking to these athletes and I started thinking, wow, they have flow-hacking tips,” Steven says. “Today’s adventure athletes are the best flow hackers we’ve ever seen. They’ve become masters.”Steven has written a book on this subject called The Rise of Superman, which will be published in March. The book documents some of the world’s top action sports athletes—including skier JT Holmes, surfer Laird Hamilton, snowboarders Travis Rice and Jeremy Jones, and others—and how they access flow.To achieve flow, most researchers agree that you need a few internal elements: clear goals that are challenging but within reach, uninterrupted concentration and immediate feedback.In his book, Steven interviews Dr. Robb Gaffney, a former professional extreme skier who now works as a psychiatrist, with his office at the base of California’s Squaw Valley ski area.Robb, a scientist and an athlete, is both a student of flow and a master of it.“Being an athlete has helped me understand the flow states of athletes and perhapsflow states people achieve in other situations,” Robb said recently. “Most folks in my field have never experienced flow by carving down a steep mountainside, but it’s very likely they’ve found it while doingdifferent things.”That perhaps, is the most important thing to know, and a sentiment that most flow researchers agree upon. Although certain athletes seem to have found the doorway into flow, you don’t have to go skiing off a cliff in order to find your way there.“I believe flow states come from a myriad of different situations,” Robb says. “Thebulk of flow experiences on the planet might exist outside the athletic realm.The fact that I’ve had just as many flow state experiences whileworkingin my office as I have had on the snow—those 60-minute sessions that seem to last two minutes—makes me realize that flow doesn’t need to be triggered by my sport.”Steven says it’s a mistake to believe that flow only comes from physical risk. “You get a tremendous amount of flow in business or at start-ups,” he says. “There are a lot of mental, social and financial risks. High consequences drive people into flow, but you can replace the physical consequences with mental and social risks.”
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An artist sits and contemplates their work

Is Happiness Important?

When setting out to make a documentary about happiness with Adam Shell, I would not have considered this subject to be controversial. Thought provoking? You bet. A catalyst for conversations among audiences? Hopefully! But when our adventure began more than a year ago, I certainly didn’t think we’d be met with skepticism. But we have—a great deal of it—so I think it’s worth investigating the doubt we’ve encountered while traveling the country. Overwhelmingly, the people we’ve met on our adventure have been supportive and optimistic about the project—they seem to immediately get it and understand the importance of what we’ve set out to do. Perhaps this is why I’ve begun to pay more attention to the dissenting voices of skepticism—they stand out more in a sea of positivity. To be clear, these are not people whom I would characterize as grouchy or contrarian; in fact, many of them are delightfully upbeat and happy. But I have come to appreciate their skepticism about the importance of happiness. It is my assumption that if you have come to this article via Live Happy, you do not fall in this camp of skeptics and critics. It is also my assumption that, like me, you believe happiness is important. Happiness is a universal human desire. Happiness is an unalienable right and a fundamental building block of success—right? Maybe not. I don’t view this group of dissenters as the opposition, but rather as allies in the journey to leading a happier life. In fact, I believe those of us living on a steady diet of self-help and “how to be happier” lists may find the greatest insights into living happy come from the conversations I’ve had with these skeptics, rather than the happiest people in America. I’d like to present their case, which I have defined by three statements about happiness, because I believe doing so will help those looking to lead happier lives. Happiness is not important. Happiness is selfish. Happiness is detrimental to progress. 1.Happiness is not important. Our first task is defining “important.” Overwhelming evidence suggests happiness is important, so long as your desired outcome is recovering from illness faster (Diener, Chan), earning more money (Paul), appearing more attractive (Little, Jones, DeBruine), and relieving stress (Kraft, Pressman) Very few people—if anyone—could seriously argue that these are not important. But for some, the larger question of importance has less to do with a standard of living and more to do with this question: What’s it all about? If you’re reading this hoping that I’ll let you know what it’s all about—that is, the meaning of life—you’re going to be disappointed, as I’m not quite sure (weird, since most 23-year-olds claim to have it all figured out). Instead, I’m going to point out that for a large group of people (our aforementioned skeptics), what it’s all about is not happiness. As I’ve said before, they’re not curmudgeons, Grinches or clinically insane—they’re artists. (All right, some artists may very well be clinically insane, but it’s certainly not a requirement.) I use this label to describe anyone whose primary quest is creation. A painter is an artist whose brush strokes withstand centuries of change and remind us of our cultural roots. A novelist is an artist whose words provoke our imaginations to explore new worlds. An astrophysicist is an artist whose theories and calculations help translate the mysteries of the cosmos into language and common understanding. This group is not motivated by a pursuit of happiness—an often-fleeting feeling—but instead, by a desire to make sense of the world. They want to leave behind tangible evidence of their accomplishments in hopes of enriching lives, even after theirs has ended. Of course, one byproduct of discovering a new particle or receiving a standing ovation is the warm glow we’d call happiness, but that is not their principle motivator. What is most important is not the feeling they receive, but the effect of their work (perhaps this is one of the reasons our society has the tortured artist archetype). 2. Happiness is selfish. I must admit that while none of the skeptics are grouchy, there has certainly been an undertone of disdain for the self-help industry. There are a number of influencing factors, but I believe the common belief is that self-help with regards to happiness is primarily self-serving. The individual is the sole recipient of that dopamine release, and while happiness is absolutely contagious, most people are not looking to be happier for the benefit of those around them. Even more upsetting to this group is the belief that self-help arises from growing amounts of narcissism within our society. Despite what our Founding Fathers wrote, for most of our country’s history, people were not entitled to feel happy. That said, being happy or wanting to be happy does not make you selfish. In fact, through this project I have discovered that many of the happiest people in the country are also the most selfless—acts of service yield the best return on investment (take note of this, as we’ll return to this point in a moment). 3. Happiness is detrimental to progress. “To achieve great things, two things are needed: a plan and not enough time.” —Leonard Bernstein Most people have heard the expression “a fire under your ass,” and I imagine that all who have considered it wouldn’t willingly sit on a wicker chair atop a campfire. But the reality is, necessity drives innovation and progress—but so does stress, as illustrated by Leonard Bernstein’s brilliant observation about the need for not enough time. When charting personal growth, I have observed that the largest leaps come during times of stress. This is not to say that stress and happiness are mutually exclusive, but a great amount of self-help literature focuses on eliminating stress and nestling into a place of easiness. It is for this reason that many believe happiness is detrimental to progress. Why push boundaries and venture outside of your comfort zone if you’re happy? Doing so may result in stress, frustration and a sudden depletion of your once-blissful state. The Good News One of our very first interviews on this journey was with a professor of psychology at University of California, Berkeley, Iris Mauss, Ph.D. We were drawn to Iris after reading a paper she published titled Can Seeking Happiness Make People Happy? Paradoxical Effects of Valuing Happiness. In this paper, Iris and her colleagues detailed their findings supporting their claim: The pursuit and valuing of happiness can actually have paradoxical effects. In other words, pursuing happiness can make you more unhappy! What Dr. Mauss pointed out to us, though, is that her findings do not say that it is impossible to pursue happiness—you just have to be tricky about it! And this, I believe, is the reason we should all listen to the artists who have expressed skepticism about the importance of happiness. The good news is that you, too, can be an artist! Maybe not in the sense that you should quit your day job and hold out for an exhibit at New York’s Museum of Modern Art, but certainly in the way you should go about arranging life importance. Redefine what you’re after and accept that there is a part of you that does not want to be happy, but instead hungry. For some people, that part speaks louder than for others, but no one is full all the time. In those moments of hunger, I challenge you to consider that happiness may not be the most important thing you can strive for. Instead, attempt to solve a problem, find meaning or create work that benefits others. As I noted before, acts of service are among the best things you can do for yourself, and if we remember that nearly all forms of art and creation are acts of service, there is practically no limit to the happiness you can create. Let happiness be the pleasant byproduct of your pursuits, not the pursuit itself. Adam Shell and Nicholas Kraft are traveling the country to find our nation's happiest people, all while filming the experience to share with audiences in Pursuing Happiness, a feature-length documentary.​
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Top 10 Happiest Major Market Cities

Top 10 Happiest Major Market Cities

It’s no secret that happiness is subjective. The things that make people happy in New York may not be the same for people in Los Angeles. Whether it’s family, finances or football, what makes Americans happy is literally all over the map. Recently, Harris Interactive, a market research firm, released a poll showing that 33 percent of all Americans say they are “very happy.”The Harris Poll Happiness Index asked a series of questions to roughly 2,100 Americans ages 18 and up living in the biggest cities in the country, to calculate the nation’s overall happiness. Relationships with family and friends, spiritual beliefs, financial situations and health concerns were some of the factors used to gauge the results. Of the top 10 major market cities polled, the Dallas/Fort Worth area ranked the happiest, with 38 percent describing themselves as “very happy.” San Francisco wound up at the bottom, with only 28 percent saying they were perfectly content. While San Francisco ranks at the bottom of the list, most in the City by the Bay feel that the future is bright. New Yorkers, who worry about financial issues, are frustrated with work and feel no one is listening to them when it comes to national decisions, worry the least about their health. Chicagoans feel the opposite with 67 percent agreeing that their concerns about national issues are being heard. They also are most likely to use hobbies and pastimes to lighten their moods. Residents of Dallas, Houston and Atlanta are likely to say that their spiritual beliefs are a positive guiding force in their lives, and they generally feel their voices are being heard when it comes to national decisions. Bostonians are least likely to worry about their financial situation, and people from Los Angeles are least likely to say that their work is frustrating. When it comes to personal relationships, Washington, D.C., leads the pack with most agreeing that being with friends and family brings them happiness. Philadelphia, affectionately known as the City of Brotherly Love, comes in second in both relationship categories; however, Philly outranks the nation’s capital on the overall happiness list because 86 percent of residents generally feel happy with their lives. That beats out all nine other cities. From the stone tablets in Moses’ hands all the way to David Letterman’s nightly staple, we have always had top 10 lists. Periodically we will report on the findings from various research polls to see where happiness is popping up in the world. We are social people who like to improve our wellbeing by feeling connected, and the data proves that happiness is contagious. See where your city ranks in the Harris Poll Happiness Index Dallas/Fort Worth – 38 percent “very happy” Houston – 36 percent “very happy” Philadelphia – 34 percent “very happy” Atlanta – 34 percent “very happy” Los Angeles – 33 percent “very happy” New York City metro area – 33 percent “very happy” Washington, D.C. – 33 percent “very happy” Chicago – 32 percent “very happy” Boston – 31 percent “very happy” San Francisco – 28 percent “very happy”
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Gretchen Rubin in the kitchen

At Home With a Happiness Guru

The thousands of ardent comments on her blog speak volumes. So do the countless downloads by fans eager to launch their own “happiness projects” based on her advice.But if you really want to know how Gretchen Rubin’s readers feel about her, check her mailbox. They have sent her gold stars. Bluebird figurines. Homemade art. Her own words, elaborately printed. A beautiful, framed photograph of St. Thérèse of Lisieux, with whom Gretchen has a “miniobsession.” They have sent, in short, the kinds of gifts you choose for a dear friend or sibling.“I get that all the time—people will say, ‘You’re like my sister!’ ” Gretchen says during a Skype chat from her home office on New York’s Upper East Side. (Her office, as you might expect, is extremely happy-looking—salmon walls, scant clutter, a brightly upholstered armchair—as is the animated, red-haired Gretchen herself.) Such reactions to her two books on happiness—The Happiness Projectand its sequel, Happier at Home—never fail to delight her, she says. After all, when she began work on The Happiness Project, plenty of people wondered whether readers would relate to one woman’s search for greater wellbeing. Eight years and more than 24 months on the NewYork Times bestseller list later, with a third happiness-related book due out in 2015, Gretchen has her answer.“I think part of my work’s appeal is that it’s very practical,” she says, echoing many critics. Other writings on happiness can make its pursuit seem “very abstract or complicated”—not to mention pricey. It’s doubtful many of Elizabeth Gilbert’s readers, for instance, are able to follow her Eat, Pray, Love example by seeking fulfillment in Rome, Mumbai and Bali.Gretchen, by contrast, offers recipes for happiness you can follow at home, for little or no money. “Most people are like, ‘Yeah, I could make my bed, I couldenjoy good smells,’ ” she says. “Then you get that feeling of growth, that feeling of ‘I am feeling a little bit happier,’ and that tends to build on itself.” As Gretchen points out in her writing, small attempts to increase happiness often give you the energy to make big attempts—the sort that, unlike bed-making or rose-sniffing, may have deep, long-term payoffs.Which brings us to what are probably even greater reasons for Gretchen’s devoted following: In her books, she chronicles her own happiness-boosting efforts, large and not, with such apparent candor that it’s easy to imagine she’s speaking right to you. And she tries so many things, it’s hard not to find some that mirror your own yearnings, making her seem like some kind of mind reader.Though she still scores a seven-out-of-10 on a standard happiness test, just as she did before she made happiness her grail, Gretchen doesn’t think that’s the real story. “My experience of my day has changed enormously because I’ve done so much to add enthusiasm and fun and enjoyment to it, and get rid of anger and boredom and resentment,” she says. “In a way I’m the same person I always was, but on the other hand, my life is so much different, my experience is so much different, so I’m happier.”From Malaise toMerrinessIn The Happiness Project, Gretchen describes how she realized her life needed tweaking back in 2006: “As I stared out the rain-spattered window of a city bus, I saw that the years were slipping by. ‘What do I want from life, anyway?’ I asked myself. ‘Well…I want to be happy.’ But I had never thought about what made me happy or how I might be happier.”Although she was grateful for her comfortable life in New York, she decided, she was “suffering from midlife malaise.”So Gretchen, true to her past as a lawyer, began exhaustively researching happiness. She sought inspiration from psychologists, philosophers, memoirists, novelists, relatives, friends and, yes, saints. She made a now-famous resolutions chart for herself (downloadable on her website), plus 12 commandments (“Lighten up,” “Enjoy the process”), plus 21 Secrets of Adulthood (“It’s OK to ask for help;” “Do good, feel good”), and began test driving strategies and posting about them on a happiness blog.Some have suggested, at times a bit snarkily, that her resulting books paint Gretchen as more of an everywoman than she is. And it’s true she doesn’t come right out and tell readers that her husband, Jamie, is quite the high-powered guy (now the head of New York Rising Communities Program, he was, when Gretchen began her happiness books, a senior partner at a major private-equity firm), or that “Bob,” her father-in-law, is former U.S. Treasury Secretary Robert Rubin. (“Bob is important to me because he’s my fatherin-law, so that’s the way he’s relevant in the book,” she was quoted as explaining in The New York Times. “I wasn’t tryingto hide it.”)Nor does Gretchen mention that, as the successful author of four books beforeThe Happiness Project(includingPower Money Fame SexandForty Ways to Look at Winston Churchill) she could have sprung for a cab instead of that city bus.“My experience of my day has changedenormously because I’ve done so muchto add enthusiasm and fun and enjoymentto it, and get rid of anger and boredom andresentment,” she says.Overall, though, she is disarmingly open in print about her life’s advantages.She writes, for instance, that she went to Yale for college and law school, and that before her switch to a writing career, she clerked for Supreme Court Justice Sandra Day O’Connor. She gives thanks for the “tall, dark and handsome” Jamie; their “two delightful young daughters,” Eliza and Eleanor, their supportive relatives, their nice apartment. She declaresthat money can buy happiness—to a point—as she illustrates with accounts of her own cheering splurges, from art lessons and fancy file boxes to a mountain-scene diorama she commissions for her kitchen.But as we all know, wealth alone won’t make you profoundly happy. Everyone has problems that cash can’t cure, and Gretchen is no exception. She reveals, for instance, that she sometimes feels listless or guilty; that she’s addicted to “gold stars” of recognition; that (most ominously) she and Jamie know that his Hepatitis C, acquired during a childhood blood transfusion, is likely to cause liver failure soon.Assuming you’re well-off enough that you have time to put in, Gretchen suggests that getting happier is often about diligent effort—effort that won’t necessarily make you feel great right away. Chapter by chapter, she shares goals—being in the moment, having more energy, improving family life—and the simple steps she took to bring them closer. Sure, some of her steps are nothing new: making the most of holidays; decluttering; hugging more. But Gretchen has a knack for presenting ideas memorably, paired with insights that, even if others have had them before, feel fresh.In The Happiness Project, for example, she offers this twist on the classic notion of “reframing” your experience: “One sleepless morning, I was wide awake at 3:00 a.m., and at 4:00, instead of continuing to toss and fume, I told myself, ‘I feel grateful for being awake at 4:00.’ I got up, made myself some tea, and headed to my dark, quiet office…I started my day with a feeling of tranquility and accomplishment. Voilà! A complaint turned into thankfulness.”Permitting yourself treats helpsoffset feelings of being deprived oroverwhelmed that might torpedo ahealthy habit, she says.A Habit-forming ReadFor readers used to such Gretchen epiphanies, her next book may come as a surprise. Before and After, which is about making and breaking habits—crucial to happiness—will feature fewer of Gretchen’s own experiences. This is because when it comes to habits, she is “pretty freaky.” In her own lexicon of personalities, she is an “upholder”— someone who responds readily both to other people’s expectations (deadlines, say, or scheduled meetings) and to her own (New Year’s resolutions). “Once upholders have decided to do something, it’s fairly easy for them to stick with it,” she says. But the vast majority of us aren’t upholders. So in much of Before and After, Gretchen shares the stories of other people, including her sister, who fit the three more common types:Questioners: Before they’ll form a habit, they want to know why they should—and will do it only if it makes sense.Obligers: Though they have trouble living up to their own expectations (unlike upholders), they work hard to meet those of other people.Rebels: “They hate habits!” Gretchen says. “They resent them!”Personality by personality, Beforeand After will supply advice for fostering habits related to the “Big Four” habit challenges: eating and drinking healthfully, exercising regularly, getting “real, restorative” rest and relaxation, and ending procrastination in a given area.If you’re a questioner who wants to hit the gym more, say, you might read articles on the benefits of muscle strength. If you’re an obliger, you could schedule gym dates with a buddy.Is rebellion your style? You’ll need to “choose” to exercise every time, Gretchen says, by tapping into the pleasure of a runner’s high, or the joy of feeling the wind in your hair as you ride your bike.Even upholders can use some help in the habit department, though, andBefore and After will also include 16 strategies aimed at a wide variety of personalities. Among them:Treats: Permitting yourself treats helps offset feelings of being deprived or overwhelmed that might torpedoa healthy habit, she says. Treats needn’t be food (and if your new habit involves eating better, they probably shouldn’t be). Some people might allow themselves a crossword puzzle, she suggests, or time to play a sport or musical instrument. “Perfume is a treat for me,” Gretchen says, sniffing her tobacco-vanilla-scented wrist. “I put on perfume several times a day.”Pairing: Try combining your desired new behavior with something you crave or need to do. “Let’s say you’re aBreaking Bad fan,” Gretchen says. “You could say, ‘I’m only gonna watch that when I’m on the treadmill.’” Gretchen, an avowed couch potato at heart, says that in college, “I had a rule that I could only shower after I exercised.”Monitoring: The more aware you are of a behavior, the more likely you are to keep it up. In her first two happiness books, Gretchen experimented with a food diary and pedometer. Now she sports a bracelet (UP by Jawbone) that tracks her steps, food intake and sleep. “But you don’t need anything fancy. You could just keep a little notebook.”Still StrivingMindful of her own advice, Gretchen has post-Skype plans to walk with a friend: “It’s a treat, it’s pairing, it’s scheduling!” But don’t be toointimidated by her disciplined, upholder ways. Even after all these years of studying and seeking happiness, Gretchen shows every sign of remaining the not-too-perfect adopted sister her readers love:She still finds it hard to follow her No. 1 commandment—“Be Gretchen”—instead of being what she or others think she should be, she says.Despite the compelling case she makes in The Happiness Projectfor getting more sleep, “I’ll stay up late doing nothing, rereading a magazine I’ve already read. I remind myself I’m happier, I’m healthier, when I go to sleep on time.”And though she waxes eloquent in print about the need to “accept the reality of other people’s feelings,” she continues to have trouble doing it—especially with Eliza and Eleanor, now 14 and 8, respectively. Take last summer. Eliza was signed up for a debate camp. Just before it began, she suddenly didn’t want to go. Gretchen longed to tell her that she had nothing to be anxious about. But at last she forced herself to sympathize with Eliza, saying things like, “It seems like more work than you imagined.” Eliza went to camp. “If you asked her now if she wasglad,” Gretchen says, “she’d say yes.” Gretchen, meanwhile, is grateful their last hours before the trip were filled with encouragement and understanding, not conflict and anger.Such victories, she says, help keep her striving to uphold all her happiness resolutions from waking to bedtime. Has she had any days like that yet?“Oh, no,” Gretchen says, shaking her head and smiling. “But every day is a new opportunity.”Melissa Balmain is a journalist, poet, and humorist who writes a monthly column for SUCCESS. Her award-winning collection of light verse, Walking in on People, will be published in spring 2014 by Able Muse Press.
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