Source: L. Michael Hall

Make your happiness list.

Select one of the items.

Mind map your happiness values.

Place a second tier on your mind map.

Enjoy the enhanced happiness state.

Carry your enhanced happiness into other activities. Step

#7. Expand your pleasure activity zone.

Test.

Rebuild your joy. Many of us have lost touch with joy. The reason may be that we need to recover from a traumatic event or from the happiness death that occurs when we become over-invested in trivial things. This pattern can help restore that connection for whatever reason. It also helps you understand your values, which affects how you can expand your happiness.

Step 1: Make a list of many things that bring you happiness. #

If you think of happiness as being what happens when you consciously enjoy experiencing pleasure, this opens up a world of pleasurable sensations that you can enjoy.

Step 2: Select an item that is especially good. #

It must be one that you can clearly tie to a sensory experience. Taking a hot herbal bubble bath with Epsom salts is an example that involves several sub-modalities.

Step 3: Create a mental map of your happiness values. #

You can do this in your mind, but we suggest that you take a piece of paper. In the center, place the happiness experience that you selected. Ask yourself the question, “What personal value and meaning turns this pleasure into happiness?”  Draw a line from the experience and write the answer at the end of that line. An example is, “This is a time for stress management that is good for my health. I know I’ll feel relaxed and flexible after this, and besides that, it symbolizes class and luxury. “Keep creating answers like this until you are satisfied with this exploration.

Step 4: Place the second tier on your mind map. #

For one of the answers, ask another question: “What personal value and meaning makes this answer a pleasure for me?”  Draw a line from the answer and write the new answer at the end of the line. Generate as many answers as you like. Do this for each of the first tiers of answers, so that you have two layers of answers, one after the other.

Step 5: Take a few moments to relax and take in the meanings that you have noted and that drive your pleasure state. #

This is a sensory pleasure expanded into happiness through your values. Carry your enhanced happiness into other activities. Amplify your pleasure state and step into it. Imagine other pleasurable activities and what it would be like to bring this state into those activities.

Step 7: Extend your leisure activities. #

Arrange this pleasure state with other sensory-based experiences. Imagine doing these things in this state. Observe how it affects your participation, creativity, or other positive traits. Consider how it might improve your engagement in school, work, or relationships.

Step 8: Test. #

Over the coming days and weeks, notice any ways that you are able to experience activities, situations, and relationships with constructive pleasure.