Three Joy Boosters

Cultivate Calm & Joy

Meditation #1 Relax My Body & Mind ( 14 min )

This guided exercise presents you with the basic tools to relax both body and mind. It’s
perfect for relaxing after a busy day at work. When we achieve a calm relaxed inner state
we effectively lower our stress levels. Getting rid of stress or even dialing down stress
levels makes you more aware of the present and more open to life’s joys. Learn how to
trigger the relaxation response, and reduce stress. Discover a state of relaxed calm for
improved health and performance.

You’ll learn powerful foundation techniques:

- progressive muscle relaxation
- belly breathing
- stilling of your mind

Meditation #2 Awaken My Inner Smile ( 16 min )

The second exercise is a favorite of many and a fun way to start any day full of positive
energy. This exercise is designed to help you feel more joy, positivity and harmony. Learn
how to nurture a deep soothing inner smile - an ancient technique thought to enhance
health, happiness and longevity.
The remarkable inner smile technique is said to have been taught in ancient China and
was thought to ensure health, happiness and longevity.
With this secular & streamlined version of the ancient inner smile meditation you too can
train yourself to beam more and give yourself the soothing gift of a genuine smile turned
inwards.

Meditation #3 Give Me Bliss! ( 22 min )

Imagine if you could manage your emotional state - access positive emotions at will. The
third, and most advanced exercise shows you how to access and cultivate powerful
positive emotions. You’ll learn how to engage strong positive emotions such as confidence,
joy, loving kindness, gratitude, and bliss at will.
When you learn to access powerful positive emotions you often get to decide how you feel.
Studies show that positive emotions are good for you – no surprise there. Gratitude for
example has been identified as a key component in life satisfaction. Cultivating an “attitude
of gratitude” has been linked to better health, sounder sleep, less anxiety and depression,
higher long-term satisfaction with life and kinder behavior toward others. Start your day
with a boost of positive emotions or recall your happy place when life gives you lemons!
Easy as 1-2-3
Do #1, “Relax My Body & Mind”, until comfortable with it. Then switch to #2

Do #2, “Awaken My Inner Smile”, until comfortable with it. Then switch to #3

Do #3 , “Give Me Bliss”

Then simply continue doing any of the exercises for sustained results.

Schedule
We’re all different and in different life situations. So, don’t be hard on yourself. Give
yourself time to get familiar with the exercises. In general it’s recommended to do each
exercise for at least a week before moving on to the next one, unless the exercise feels
easy to do. So you’d start with #1 do it once a day for a week. And when comfortable with
it start with the second exercise and do it at least once a day for a week. And again, when
you’re ok with it, start practicing the third exercise. After trying out all of the exercises,
simply continue doing the ones you like. Some people like to alternate depend- ing on
mood and needs. Some like to combine them in succession. In time you’ll start to
remember the exercises and make them your own.Try the exercises for 21 days ( if you
enjoy them ) and spend some time and thought on your own happiness strategy. What you
focus on is what you get. Turn your attention towards bliss.

When to do the exercises

You should try doing the exercises at least a) first thing in the morning b) after work c) just
before bed. You tend to get different results. Personally I love mornings since starting a
day full of positive emotions makes the day always so much better. Some people who
have stressful jobs like to unwind by doing the exercises after work – a brilliant way to cut
work related stress and end work related thought patterns. The first exercise, just before
bed works really well for people who have sleeping problems. Some enjoy meditating in
the evening and others even at night. Try it out and most importantly have fun!! :-)