Happiness & Wellbeing 

@ Workplace
Module 4

Engage Encourage Enthuse Equip

Enable
 Week 4 Re-wirement 3 & 4

Practice mindfulness daily (including mindful eating

with left hand or 32 times chewing) and record its
experience for 2 days in a mindfulness journal (Day 1 &
Day 7).
3 Minutes Morning Mindfulness – Watch Your Breath.
 Week 4 Re-wirement 3
Savoring: What?
 Savoring is the act of stepping outside of an experience to review and appreciate it.

 Often we fail to stay in the moment and really enjoy what we’re experiencing.

 Savoring intensifies and lengthens the positive emotions that come with doing something
you love…..
 Week 4 Re-wirement 3
Savoring: HOW?
Activity for 7 days:
Pick one experience to truly savor each day.
(a nature walk, a delicious meal, a great walk …)
Enhance savoring by:
 Sharing the experience with another person
 Thinking about how lucky you are to enjoy such an amazing
moment
 Keeping a souvenir or photo of that activity
 and making sure you stay in the present moment the entire
time.
 Every night, make a note.
 While writing, take a moment to remember the activity.
 Week 4 Re-wirement 4
Gratitude Journal

Gratitude is a positive
emotional state in which one
recognizes and appreciates
what one has received in life.

Research shows that taking

time to experience gratitude
can make you happier and even
healthier.
 Week 2 Re-wirement 1
Gratitude Journal: How?

Activity for 7 days:

 Each night, write down things for which you

are grateful. (little things or big things)
 You really have to focus on them, actually
write them down
 While writing take a moment to be mindful
of the things you’re writing about (imagine
the person or event)
 Week 4 Re-wirement 4
GRATITUDE FOR NO REASONS Day 2
1. Express Gratitude without Words
2. Express Gratitude for no reason.
Because Gratitude is not about others, its about us. And
the true powr of gratitude cannot be expressed in words.
Words like Thank you seems so small in front of the
overwhelming expression of gratitude.
 Week 4 Re-wirement 4

GRATITUDE LETTER: Day 3

Write a gratitude letter for some one you can visit in
your college, for whom you feel gratitude.

SHARE YOUR FEELINGS IN THE GRATITUDE

JOURNAL.
 Week 4 Re-wirement 4

GRATITUDE VISIT: Day 4

Fix an appointment to Visit someone to deliver a
gratitude letter.
SHARE YOUR FEELINGS IN THE GRATITUDE
JOURNAL.
 Week 4 Re-wirement 4
ESSENCE OF PRIVATE SPACE: Day 5
Thanks to our Laptop, phone, TV, and other
technological devices.
They have got deep access to our private space and spoilt
the energies of our Inner Temple. So today, 1 hour before
sleep, keep aways all the communication devices shut in
almera.
 3&4 X
SAVORING & GRATITUDE

29 Jul 30 Jul 31 Jul 1 Aug 2 Aug 3 Aug 4 Aug

Practice EXPRESS WRITE DELIVER ESSENCE Practice Practice
SAVORING in GRATITUDE GRATIT GRATITUD OF PRIVATE SAVORING in SAVORING in
every activity that WITHOUT UDE E LETTER SPACE every activity that every activity that
makes you Happy WORDS FOR LETTER makes you Happy makes you Happy
NO REASON
 Topics Covered Today

Module 3- Improving Mindfulness 2 (2 Hours)

Cognitive Distortions. Mindfulness-based Cognitive Behavioral Therapy. Live in the Now.
Module 4- Gratitude and Savoring (2 Hours)
What is gratitude? Gratitude Journal, Gratitude, and happiness; What is Savoring? Forming Habits, Cultivating
gratitude & savoring. Understand that experiential purchases are a better investment than material ones. What
is Hedonic Adaptation? Give examples of planned activities you can do to overcome cognitive biases and
improve your mood (Savoring, Negative Visualization, The last day, Gratitude).
Create Cooperation and Belongingness.
“Inner Rewirement 3 & 4”: Practice Savoring & Gratitude and Create your Savoring & Gratitude journal.