Connection Practices to Create Happiness

Positive Psychology researchers found that our happiness is increased when we engage in intentional activities to increase our positive connection with others. Two connection practices are shared: Gratitude Report Card and Loving-Kindness Meditation.

Connection Practice #1: Gratitude Report Card

Instructions: Over the next week, choose one person in your life with whom you have a close relationship, preferably someone whom you see regularly. This may be a romantic partner, a close friend, a child, or a colleague at work. Each day, write down at least one thing that you appreciate about the person, or something they did for which you are thankful. These appreciations can range in size or scope, but the important thing is that you identify at least one thing each day to write down. At the end of the week, have a face-to-face conversation with this person expressing your thanks to them. Share your list with them, and express how much they mean to you and how appreciative you are to have them in your life.

Connection Practice #2: Loving-Kindness Meditation 

Instructions: Begin by sitting in a comfortable position. Sit upright and relaxed, with your hands resting on your lap. Take three steady and even breaths, and when you are ready, close your eyes.

Continue to breathe, slowly in and slowly out. Notice the feeling of the air entering through your nose, and observe how it’s slightly warmer on the way out.

Become aware of your body as you sit. Feel your body as it makes contact with the support beneath you. Feel your body resting comfortably, and notice any sensations within your body. 

When you are ready, form an image of yourself in your mind’s eye. Picture yourself as you currently sit, and feel your heart open up. Remind yourself that like anyone else, you wish to live happily and in peace. Connect fully with that intention, and feel a sense of warmth pour over you. 

Continue to picture yourself as you sit in this moment. Gently and in silence, repeat the following phrases to yourself: 
May I be safe.
May I be happy.
May I be healthy.
May I be peaceful and at ease. 

Take your time, all the while maintaining the image of yourself in your mind’s eye. Allow the feelings of peace and tranquility to sink in, and savor the meaning of the words. 

When you notice your mind wander or your thoughts drift, simply notice this, and return to the present moment. 

When you are ready, form an image now of someone whom it is easy to feel loving kindness towards. It could be someone from the past or the present, and could be a friend, family member, or even a pet. A simple, positive relationship can work best to start with. Picture that person, and feel your heart open up to them. Remind yourself that like anyone else, you wish for them to live happily and in peace. Connect fully with that intention, and feel a sense of warmth and compassion pour over you. 

Continue to picture this loved one as you sit in this moment. Gently and in silence, repeat the following phrases to yourself: 
May you be safe.
May you be happy.
May you be healthy.
May you be peaceful and at ease. 

Once more, fully allow the words to sink in, and feel your heart open up with love and compassion towards yourself and towards this other person. Take a moment to savor this moment. 

When you are ready, gently open your eyes and return to the room.