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Make Peace with YourselfbM-Power March: Make Peace with Yourself1. Stand up straight: alert, yet comfortable and relaxed.2. T ake an extended step with your left foot, keeping your back (right) foot firmlyon the floor (and both feet facing forward). Bend your left knee slightly, justenough so that you can still keep the heel of your back foot on the floor.3. A s you extend your left leg, raise your right arm to about a 45-degree angle.Your left arm will automatically move back to help you balance, so go ahead andstretch your left arm downward behind you at about a 45-degree angle. Yourposition at this point is left leg and right arm stretched forward, right leg and leftarm stretched back.4. N ow, turn your head toward the side ofthe extended right arm; look up; closeyour eyes and s-t-r-e-t-c-h.5. W hile you are in your extended position,think of something about which you feelregret, shame or guilt. Take a deep breathand focus on feeling “forgiveness.” Holdboth your breath and position for five toten seconds.6. E xhale and repeat the maneuver withthe opposite leg and arm. Repeat thesequence three times. Morter HealthSystem. Used with permission. 2018 Marci Shimoffwww.HappyForNoReason.com

Question Your ThoughtsbThe Work Mini-WorksheetEnter a belief or a judgment on the line below and then question it in writing usingthe following questions and turnaround:Belief:1. Is it true?2. C an you absolutely know that it’s true? (Can you really know what is best in thelong run for your path or another person’s path?)3. H ow do you react when you believe that thought? What happens? (How do youtreat yourself and others when you believe that thought?)4. W ho would you be without that thought? (How would you live life differently ifyou didn’t believe that thought?)Then turn the thought around.(Is that as true or truer?)For each turnaround, find three genuine examples of how the turnaround is true inyour life. This is not about blaming yourself or feeling guilty. It’s about discoveringalternatives that can bring you peace.When we do The Work, we free ourselves from the effects of believing stressfulthoughts such as “I’m not good enough,” “He doesn’t love me,” “She doesn’t understand me,” “I’m too fat,” “I need more money,” and “Something terrible is going tohappen.” We can turn our stress, frustration, and anger into a freedom that we neverdreamed possible.For a more complete description of how to use The Work, go to www.thework.comUsed by permission of Byron Katie. 2018 Marci Shimoffwww.HappyForNoReason.com

Go Beyond the Mind and Let GobThe Letting Go ProcessMake yourself comfortable and focus inwardly. Your eyes may be open or closed.Step 1: Focus on an issue that you would like to feel better about, and then allowyourself to feel whatever you are feeling in this moment. This doesn’t have to be astrong feeling. In fact, if you are feeling numb, flat, cut off, or empty inside, those arefeelings that can be let go of just as easily as the more recognizable ones. Just welcomethe feeling and allow it to be as fully as you can.This instruction may seem simplistic, but it needs to be. Most of us live in ourthoughts, pictures, and stories about the past and the future, rather than being aware ofhow we actually feel in this moment. The only time that we can actually do anythingabout the way we feel (and, for that matter, about our businesses or our lives) is NOW.Step 2: Ask yourself: Could I let this feeling go?This question is merely asking you if it is possible to take this action. “Yes” or “no” areboth acceptable answers. You will often let go even if you say “no.” All the questionsused in this process are deliberately simple. They are not important in and of themselvesbut are designed to point you to the experience of letting go.Step 3: Ask yourself this simple question: Would I let this go? In other words: Am I willingto let go?If the answer is “no,” or if you are not sure, ask yourself: “Would I rather have thisfeeling, or would I rather be free?” Even if the answer is still “no,” go on to Step 4.Step 4: Ask yourself this simpler question: When?This is an invitation to just let it go now. You may find yourself easily letting go.Remember that letting go is a decision you can make any time you choose.Step 5: Repeat the preceding four steps as often as needed until you feel free of thatparticular feeling.NOTE: You will probably find yourself letting go a little more at each step of theprocess. The results at first may be quite subtle, but if you are persistent, very quicklythe results will get more and more noticeable. You may find that you have layers offeelings about a particular topic, so be patient. However, what you let go of is gone forgood and you will feel lighter and more peaceful.Portions of the preceding exercise were excerpted from The Sedona Method: Your Key to Lasting Happiness, Success, Peace andEmotional Well-being by Hale Dwoskin. Used by permission of The Sedona Method , www.sedona.com. 2018 Marci Shimoffwww.HappyForNoReason.com

Incline Your Mind Toward JoybThe Daily Happiness Awards1. Throughout the day, look around you with an eye to giving out awards.2. B e creative. For example, as you look at flowers, notice the one that could getthe “Most Unusual Color” award or find one that’s had the hardest struggle tosurvive, but made it, and give it the “Best Blossom of the Day” award. Look forextraordinary smiles, efficient service, or ingenious solutions to everyday challenges.There’s no limit to the type or number of awards you can give in a day.3. I nvite other family members or friends to play this award game, and at the end ofthe day, tell each other the awards you’ve given out. 2018 Marci Shimoffwww.HappyForNoReason.com

Focus on GratitudebThe Quick Coherence TechniqueQuick Coherence is a powerful emotion refocusing technique that connects you withyour heart power to help you release stress, balance your emotions, and feel better fast.Once you’ve learned the technique, it only takes a minute to do.Step 1: Heart FocusGently focus your attention in the area of your heart. If you like, you can put yourhand over your heart to help. If your mind wanders out of habit, just keep shiftingyour attention back to the area of your heart.Step 2: Heart BreathingAs you focus on the area of your heart, pretend your breath is flowing in and outthrough that area. This helps your mind and energy to stay focused and your respiration and heart rhythms to synchronize. Breathe slowly and gently, until your breathing feels smooth and balanced, not forced. Continue to breathe with ease until youfind a natural inner rhythm that feels good to you.Step 3: Heart FeelingAs you continue to breathe, recall a positive feeling, a time when you felt good inside.Now try to re-experience the feeling. This could be a feeling of appreciation or caretowards a special person, a pet, a place you enjoy or an activity that was fun. Allowyourself to feel this good feeling of appreciation or care. If you can’t feel anything, it’sokay, just try to find a sincere attitude of appreciation or care. Once you’ve found apositive feeling or attitude, you can sustain it by continuing your heart focus, heartbreathing and heart feeling.Used with permission courtesy of the Institute of HeartMath. 2018 Marci Shimoffwww.HappyForNoReason.com

Practice ForgivenessbForgiveness Process1. Sit someplace where you will not be disturbed.2. C lose your eyes and think of someone you are holding anger, hatred, or resentmenttoward in your heart.3. T ake a couple of deep breaths and let yourself feel your feelings without having todo anything about them. Just notice them.4. N ow, realize that the person’s hurtful action can’t be changed. It’s in the past andthere is absolutely nothing that can be done to affect it now. Feel the finality of that.5. A lso realize that this person may never change. They are the way they are. Take afew deep breaths as you accept the truth of that.6. N ow, see that the person is the way they are—and did whatever they did—because they have some pain, some lack, some woundedness. They may not evenrealize it themselves, but it’s there. People only hurt others because they are hurtthemselves. See them through the eyes of compassion for their own suffering.Imagine they are a child that is hurting, lashing out at others in their own pain.Can you feel compassion for them?7. S it quietly for a minute or two more, just feeling the expansion thatcompassion—in any amount—brings to the heart.NOTE: It’s okay if you still feel angry; the purpose of this exercise is to begin torelease the pain in your heart, not to excuse anyone for their actions. Keep repeatingthis exercise until you feel a shift, however small, in your heart. Your forgiveness willgrow as you feel more compassion. 2018 Marci Shimoffwww.HappyForNoReason.com

Spread Loving KindnessbLoving Kindness PracticeThis exercise expands your capacity for compassion by guiding you through the processof wishing lovingkindness to yourself and others.1. Find a quiet place and sit comfortably. Close your eyes.2. T ake slow, deep breaths, being aware of the breath as it enters and leaves your body.Let your thoughts come and go easily.3. Repeat the following phrases silently:May I be safe.May I be happy.May I be healthy.May I live with ease.Continue feeling these wishes toward yourself for a minute or two or until youexperience a sense of peace inside.4. N ow, move onto your friends and family. Picture one of them as you send thefollowing wishes silently:May you be safeMay you be happyMay you be healthyMay you live with ease.Continue sending these wishes until you feel a flow of love in your heart.5. N ow send these wishes to all the living beings around the world. Continue untilyou feel a sense of expansion in your heart. 2018 Marci Shimoffwww.HappyForNoReason.com

Nourish Your BodybThe Four-Part Mood Type QuestionnaireWrite down the number next to each symptom listed below that you identify with. Total yourscore in each section and compare it to the cut-off score. If your score is over the cutoff, orif you have only a few of the symptoms, but they bother you on a regular basis, learn moreabout the amino-acid indicated in Julia Ross’s book, The Mood Cure or at her website: www.moodcure.com.Part 1. Are You Under a Dark Cloud? If So, Your Serotonin Levels May Be Low3) Do you have a tendency to be negative, to see the glass as half-empty rather than half-full?Do you have dark, pessimistic thoughts?3) Are you often worried and anxious?3) Do you have feelings of low self-esteem and lack confidence? Do you easily get to feelingself-critical and guilty?3) Does your behavior often get a bit, or a lot, obsessive? Is it hard for you to maketransitions, to be flexible? Are you a perfectionist, a neatnik, or a control freak? Acomputer, TV, or work addict?3) Do you really dislike the dark weather or have a clear-cut fall/winter depression?2) Are you apt to be irritable, impatient, edgy, or angry?3) Do you tend to be shy or fearful? Do you get nervous or panicky about heights, flying,enclosed spaces, public performance, spiders, snakes, bridges, crowds, leaving the house, oranything else?2) Have you had anxiety attacks or panic attacks (your heart races, it’s hard to breathe)?2) Do you get PMS or menopausal moodiness (tears, anger, depression)?3) Do you hate hot weather?2) Are you a night owl, or do you often find it hard to get to sleep, even though you want to?2) Do you wake up in the night, have restless or light sleep, or wake up too early in the morning?(Continued) 2018 Marci Shimoffwww.HappyForNoReason.com

3) Do you routinely like to have sweet or starchy snacks, or wine in the afternoons, evenings,or in the middle of the night (but not earlier in the day)?2) Do you find relief from any of the above symptoms through exercise?3) Have you had fibromyalgia (unexplained muscle pain) or TMJ (pain, tension, and grindingassociated with your jaw)?2) Have you had suicidal thoughts or plans?Total Score If your score is more than 12 in Part 1, you may have a serotonindeficiency.Part 2. Are You Suffering from the Blahs? If So, Your Catecholamine Levels May Be Low3) Do you often feel depressed - the flat, bored, apathetic kind?2) Are you low on physical or mental energy? Do you feel tired a lot, have to push yourselfto exercise?2) Is your drive, enthusiasm, and motivation quota on the low side?2) Do you have difficulty focusing or concentrating?3) Are you easily chilled? Do you have cold hands or feet?2) Do you tend to put on weight too easily?3) Do you feel the need to get more alert and motivated by consuming a lot of coffee or other“uppers” like sugar, diet soda, ephedra, or cocaine?Total Score If your score is more than 6 in Part 2, your level ofcatecholamines may be low.Part 3. Is Stress Your Problem? If So, Your GABA Levels May Be Low3) Do you often feel overworked, pressured, or deadlined?1) Do you have trouble relaxing or loosening up?1) Does your body tend to be stiff, uptight, tense?(Continued) 2018 Marci Shimoffwww.HappyForNoReason.com

2) Are you easily upset, frustrated, or snappy under stress?3) Are you easily chilled? Do you have cold hands or feet?2) Do you tend to put on weight too easily?3) Do you often feel overwhelmed or as though you just can’t get it all done?2) Do you feel weak or shaky at times?3) Are you sensitive to bright light, noise, or chemical fumes? Do you need to wear darkglasses a lot?3) Do you feel significantly worse if you skip meals or go too long without eating?2) Do you use tobacco, alcohol, food, or drugs to relax and calm down?Total Score If your score is more than 8 in Part 3, you could be low inGABA.Part 4. Are You Too Sensitive to Life’s Pain? If So, Your Endorphin Levels May Be Low3) Do you consider yourself or do others consider you to be very sensitive? Doesemotional pain, or perhaps physical pain, really get to you?2) Do you tear up or cry easily — for instance, even during TV commercials?2) Do you tend to avoid dealing with painful issues?3) Do you find it hard to get over losses or get through grieving?2) Have you been through a great deal of physical or emotional pain?3) Do you crave pleasure, comfort, reward, enjoyment, or numbing from treats likechocolate, bread, wine, romance novels, tobacco, or lattes?Total Score If your score is more than 6, you may be low in endorphins.Used by permission of Julia Ross. 2018 Marci Shimoffwww.HappyForNoReason.com

Energize Your BodybSpring Forest Qigong—Breathing of the UniverseDon’t be fooled by the seeming simplicity of this exercise. As Master Lin (pictured in thephotos below) says, “The most powerful is also the simplest.” This exercise is subtle, yetextremely effective for opening blockages in the whole body, especially the lungs.1. Relax in the proper position: Stand with your feet a bit more than shoulderwidthapart, knees slightly bent and look forward. Smile and relax. Draw your chin backslightly to straighten the spine. Drop your shoulders and move your elbows out a little.Open your hands and spread your fingers.2. Breathe deeply: Slowly take three deep, gentle breaths through your nose. Imagineusing your whole body to breathe. Visualize energy coming in and collecting in yourbelly. When you exhale, visualize any pain or sickness changing into smoke andshooting out from every cell into the universe.3. Silently say the phrase: Close your eyes and silently say the phrase, “I am in theuniverse. The universe is in my body. The universe and I combine together.” Take amoment to feel the quietness, the stillness of the universe.4. Move Your Hands: As you inhale, slowly move your hands wide apart and to thesides. (Use the pictures as a guide.) As you exhale, slowly bring your hands backtogether (don’t let your hands touch each other). When you open your arms, feelthe energy expanding in the space between your hands. When you bring your handstoward each other, feel the energy compressing in the space between them.Do the exercise for 5-6 minutes. When finished, take three slow, gentle, deep breaths,and allow yourself to relax for another minute or two.Used by permission of Spring Forest Qigong. 2018 Marci Shimoffwww.HappyForNoReason.com

Tune In to Your Body’s WisdombTune In to Your Body’s Wisdom1. S it quietly with your eyes closed. Take a few deep breaths in and out throughyour nose, relaxing your body.2. Notice any place in your body where you feel discomfort or tension. Don’t tryto do anything, just be with whatever’s happening in that part of your body.Discomfort is a message to us from our bodies, but we often ignore it, push itout or simply try to make it go away with painkillers. (If there’s no discomfort inyour body, continue the exercise focusing on the body’s pleasant sensations.)3. Ask the part of the body that’s uncomfortable what it needs to feel better. (Or askthe whole body what it needs for optimal health.)4. Now just notice what happens. You may hear an answer in your head. Or youmay get a feeling or a picture of what your body wants—for example, you maysee a picture of yourself taking a walk, lying on the grass, or getting a massage.You may suddenly feel thirsty or hungry for a particular food. You may even justfeel like laughing or crying.5. When the process feels complete, send loving energy to your whole body,especially the uncomfortable part you just listened to. Thank your body forcommunicating with you. 2018 Marci Shimoffwww.HappyForNoReason.com

Invite Connection withYour Higher PowerbLight MeditationThe following exercise will give you a taste of that quiet place within that’s thebedrock of inner peace and well-being:1. Sit comfortably in a quiet place and close your eyes.2. Take five or six deep breaths, noticing the breath as you inhale and exhale.3. Picture a column of bright white light coming down from above your head,entering through the top of your head and filling up your head with light.4. Feel that white light flowing from your head down through your neck, and intoyour chest, lighting up your heart. Feel the warmth and expansion in your heartarea.5. Continue to see the light flowing down your arms, your torso, your spine andyour hips, filling those areas with light. See the light flowing down through yourlegs and into your feet, lighting up the soles of your feet.6. Feel your entire body flooded with warm, bright light. In this state, sit for 10minutes and just allow any thoughts and experiences to arise. Don’t try to pushaway thoughts, or control your mind—simply be with whatever comes. If you’dlike a focus for your attention, notice your breath as you inhale and exhale.7. When you feel ready to end your meditation, become aware of any peace andserenity you feel. Rest in this peaceful feeling for a moment. Take a few deepbreaths and savor this feeling. This is the essence of being Happy for No Reason.8. Slowly open your eyes. Have the intention to carry this experience with you asyou return to your normal activities. 2018 Marci Shimoffwww.HappyForNoReason.com

Listen to Your Inner VoicebInner List

Happiness Quotes from Happy for No Reason Happy for No Reason Questionnaire 21 Ways to Raise Your Happiness Set-Point The Happy for No Reason Questionnaire will help you to determine your current happiness level. With regular practice of the 21 Ways to Raise Your Happiness Set-Point, deep and lasting happiness becomes a habit—no .