¿Quieres elevar tu nivel de felicidad? He aquí algunas sugerencias prácticas basadas en los resultados de una investigación realizada por la psicóloga Sonja Lyubomirsky, de la Universidad de California.
Ocho pasos para conseguir la felicidad
1. Practica la gratitud
Una forma de hacerlo es con un “diario de gratitud”, en el que puedes escribir entre tres y cinco cosas de las que en este momento te sientas agradecido -desde las más mundanas (la cena que te acabas de comer) a las más magníficas (tu familia, un amigo con el que has tenido una conversación de las que ensanchan el alma). Haz esto una vez a la semana, por ejemplo, en la noche del domingo. Mantenlo vivo, variando tus agradecimientos tanto como sea posible.
Yo lo practico durante la meditación, y cuando acabo siento que mi corazón se ha expandido y me doy cuenta de lo larga que es mi lista. Entonces veo el mundo con muchas más posibilidades.
2. Practica actos de bondad o amabilidad.
Estos pueden ser aleatorios (dejar pasar a una mamá apresurada en la cola de la caja) y/o sistemáticos (hacer un voluntariado con gente mayor).
Ser amable con los demás, ya sean amigos o extraños, desencadena una cascada de efectos positivos que te hacen sentir generoso y capaz, te da un mayor sentido de conexión con los demás y tu también ganas, porque vas a sonreír más, y percibirás aprobación y amabilidad correspondida –todos ellos generadores de felicidad.
3. Saborea la alegría de vivir.
Presta mucha atención a los placeres momentáneos y a las maravillas que te rodean. Por ejemplo, céntrate en la dulzura y el color de una fresa madura o el calor del sol cuando sales de la sombra. Tomar “fotografías mentales” de momentos de placer para revisar en tiempos menos felices es un recurso muy efectivo.
4. Da las gracias a un mentor.
Si hay alguien a quien le debes un agradecimiento por haberte guiado o ayudado en una encrucijada de tu vida, no esperes para expresar tu agradecimiento -en detalle y, si es posible, en persona-.
5. Aprende a perdonar.
Suelta la ira y el resentimiento escribiendo una carta de perdón a una persona que te haya herido o perjudicado (a veces, no hace falta ni siquiera mandarla). La incapacidad para perdonar se asocia con la rumiación persistente y las ansias de venganza –es como un veneno que te tomas y el otro ni se entera por cierto !-, mientras que perdonar te permite seguir adelante.
Practicar el Ho´oponopono puede ser de gran ayuda.
6. Invierte tiempo y energía en tus amigos y familiares.
El lugar donde vives, cuánto dinero ganas, tu puesto de trabajo e incluso tu salud tienen sorprendentemente pequeños efectos en tu satisfacción con la vida. El factor más importante son las relaciones personales auténticas y fuertes.
7. Cuida tu cuerpo.
Dormir lo suficiente, hacer ejercicio y estiramientos, sonreír y reír mejoran tu estado de ánimo en el corto plazo. Practicado con regularidad, pueden ayudar a hacer tu vida diaria mucho más satisfactoria.
8. Desarrolla estrategias para afrontar el estrés y las penurias.
No se pueden evitar los tiempos difíciles. La fe religiosa ha demostrado poder ayudar a las personas a enfrentarlos, pero también lo hacen creencias seculares consagradas en axiomas como “esto también pasará” y “lo que no me mata me hace más fuerte.” El truco es que tienes que creer en ello.
Y para los escépticos … puedes tomarlo como un experimento que todos podemos hacer por nosotros mismos. Hay poco riesgo en la práctica de la gratitud, la bondad o la amabilidad, y los resultados – en caso de materializarse – son la propia recompensa.
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