1. Happiness Formula H = S + C + V H = Enduring level of happiness S = Set range of happiness (genetics) Happiness thermostat C = Circumstances of your life Money, Marriage, Social life, Bad events, Age, Health, Education, Climate, Race, Gender, Religion. V = Factors under your voluntary control

2. What makes you do, what you do? The Power of our Habits Graphic from the book “Power of Habit”

3. Does thought create emotion or does emotion drive thought? Past/Future: Thought Emotion Present: Emotion Thought PTC: Present Time Consciousness

4. What Are Emotions? Emotions are the by-product of your Thoughts and Thoughts are the by-product of your Emotions

5. Exhale completely through your mouth, making a whoosh sound. Close your mouth and inhale quietly through your nose to a mental count of four. Hold your breath for a count of seven. Exhale completely through your mouth, making a whoosh sound to a count of eight. This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths. 4-7-8- Breathing

6. What Went Well Today- Exercise Woke up early and had time to read on the deck with the dogs Got that project with Dr. Eric finally completed Got to a great exercise class today after work Talked to my brother Martin, who I haven’t spoken to in awhile, for a few minutes Had time to work on science project for my son, which he really appreciated Had a cup of tea and great conversation with my wife about our upcoming vacation! Pick and Write down 3 things that went well today

7. Understanding Stress GAP-General Adaptive Process Awareness-Alarm-Adaptation-Exhaustion-Death

8. Not all Stress is Bad? Eustress

9. Benefits of Meditation Physiologically Increase Immune System Decrease Cholesterol Aids in Weight Loss Reduce need for Medical Care Psychologically Builds Self-confidence Improves Relationships Helps in quitting smoking Increase Creativity Emotionally Helps living in the Present Creates deeper relationships Provides piece of mind and happiness Increased acceptance of oneself

10. Practice of Meditation Thoughts will occur. As we sit and focus on our breathing we notice when they come and then direct our attention back to our breathing. Eventually there is space between the thoughts. We are not "trying" to achieve anything in meditation. We simply sit and breathe. This "relaxation response" helps our autonomic nervous system function at it's optimum. It puts us in a state of ease. In this state we can heal and grow. Your practice will grow as you do. You can't do it wrong- all your practice time pays off in benefits- keep exercising those Peace Muscles!

11. The Happy Machine We are absolutely “hard-wired” to want to feel good The question is HOW do we go about this? The belief that kids can rely on shortcuts to happiness, joy, comfort and ecstasy, rather than be entitled to these feelings by the exercise of personal strengths and virtues, leads to legions of kids who in the middle of great wealth are starving morally

12. How can I feel good? (pleasures) Or What is a good life? (gratifications ) Remember feeling good is a by-product of doing something good, not a motive in and of itself.