Mindful Happiness

Anthony Quintiliani, Ph.D, LADC

  • Home
  • Dr. Anthony Quintiliani
    • About
  • Mindful Happiness
  • Mindful Expressions Meditation CD
  • Contact

December 20, 2015 By Admin

Happiness – Guided Imagery of Your Life –

Mindful Happiness – Happiness – Guided Imagery of Your Life

This experience will include guided imagery and multi-sensory memory of happy experiences in your life.  At time, shadow experience may pop up, in which a happy memory has an unhappy mindfulhappinesscomponent.  Your mindful concentration will be needed to remain on track with only the happy aspects of the memories you select.  If you experience a shadow, place it in a soft box (in your mind) so you can visit it later. Some people have suffered a great deal and may have some challenges keeping pleasant memories separate from unpleasant memories.

Do your best!  Let’s begin!

  1. Place yourself in a comfortable posture sitting in meditation or lying on your back with arms by your sides.
  2. Take a few calm, deep, slow meaningful breaths until you feel your body relaxing. It may help to complete a quick body scan, releasing into the universe any tension your discover in your body here and now.
  3. Now focus on relaxing your mind. Just keep returning attention to your breath and relaxed body.
  4. Begin with the first happy memory you can remember – most likely from early childhood. Focus cognitively first. Then add each of your sense doors to the memory back there then: see it, hear it, feel it (sensation, emotions), smell it, and taste it.  Using your mind’s eye place yourself in the original physical context of the memory – be with it back there then. The most important things are to see/hear things as they were back there then, and to FEEL your sensations and emotions associated with the memory (people, places, things, experiences). Start with the feelings. Get the most out of this experience.
  5. Now repeat the above procedure with a positive memory during your elementary school years.
  6. Now do the same in your middle school years.
  7. Yes,. repeat the same procedures for your high school years.
  8. One more time – in your college years or the years immediately after high school.
  9. Pick your most meaningful happy memory of all and do the same procedure with it.
  10. Simply be with the feeling of this work – and notice the powerful impact of positive emotions associated with happy memories. Allow it! Let it be! Benefit from it!
  11. For ongoing happiness practice, practice the process noted here as a meditation

For more information refer to Quintiliani, A. R. (2014). Mindful Happiness… Shelburne, VT: Voices of Vermont Publications.

By Anthony R. Quintiliani, PhD., LADC

From the Eleanor R. Liebman Center for Secular Meditation in Monkton, VermontChiYinYang_EleanorRLiebmanCenter

Author of Mindful Happiness  

CLICK HERE  or any image below to Order 

Mindful Happiness cover designs.indd

MindfulHappiness_Amazon           mindful-happiness_barnes_and_noble

Filed Under: Activities, Featured, MIndfulness, MIndfulness Activities, Practices Tagged With: DR ANTHONY QUINTILIANI, MINDFUL HAPPINESS, MINDFULNESS PRACTICE

Twitter

Mindful Happiness -Currently in Production

Mindful Happiness Posts

Mindful Loving Can Improve Relationships The 14th Dalai Lama (Tenzin Gyatso), Pema Chodron, David Richo and many others have provided us with helpful advice about improving the quality of our significant relationships.  The Dalai Lama in various writings reminds us that to have true compassion for others – including those we love – we must […]

Making Boundless Space for Your Emotional Dragons In the past I have offered posts about radical acceptance and ways of dealing with your personal dragons or demons.  Here I will offer a more advanced perspective on how directly engaging your emotional dragons is a very important part of your spiritual path – your spiritual journey […]

Stress In America – How to Deal with it Effectively The American Psychological Association just released the results of its annual stress survey for 2014.  This comprehensive study of stress in America has some serious implications for our health and happiness.  Although self-reported stress levels in many categories are lower than in 2013, the overall […]

Core Elements in Clinical Supervision In addition to what supervisors bring into group supervision and clinical training, the list below will be used for discussion about YOUR supervisory role. The order of content below is generally random. The content noted applies to clinical supervision; it could also apply to doing effective therapy. The skills and […]

Mindful Movement as Part of Practice Mindful movement is an accepted part of regular practice. Such practices as walking meditation, more vigorous yoga asanas, qi gong, and tail chi are all part of this respected mindfulness tradition. Here I will introduce you to a very simple pre-meditation movement sequence.  Hope you practice it very soon. […]

Loving Kindness – An Alternative Version The writings of Thich Nhat Hanh offer a different version of Loving Kindness Meditation or Metta (Pali). This version may be influenced by Buddhaghosa in Visuddhimagga (or The Path to Purification,  fifth century system of The Buddha’s teachings). The reality of no-self, or a static, permanent and inherent self is a core […]

Practice:  Mindful Actions to Improve YOUR Self-Esteem Improving Your Awareness with Practice Remain mindfully aware of the content and meta-cognition regarding the “speaking” of your inner, self-conscious critic.  Note what trends appear in the conversation. Remain mindfully aware of the reactions your mind and body experience regarding the activity of your inner self-critic in dealing […]

How to Find & Choose an Effective Therapist Recently The Harvard Health Newsletter posted some interesting questions to ask while seeking out a psychotherapist. I will add a few more details and areas of inquiry in this post. Keep in mind that these questions and inquiries do not mean you will be happy and improve […]

Self-Care as Ritual Self-care for Americans is often considered a luxury.  Due to our technological demands and addictions (Demons as they are), and the slow slipping of our economic structures, we are often at the mercy of the bottom line at work. Over-paid CEOs and CFOs and their many assistants eat up so, so much […]

Mindful Happiness – Happiness – Guided Imagery of Your Life This experience will include guided imagery and multi-sensory memory of happy experiences in your life.  At time, shadow experience may pop up, in which a happy memory has an unhappy component.  Your mindful concentration will be needed to remain on track with only the happy […]

Deepak Chopra Ideas on “The Future of God” – Part 1 Deepak Chopra’s new book, The Future of God… (2014) presents some very challenging perspective on spirituality, atheism, and formal religion.  Here I will simply present some paraphrased details and my own ideas on these topics. Basic Foundations Human beings have special talents for searching […]

How We Make Habits – An Understanding Twenty-five hundred years ago the Buddha reportedly taught how humans make habits.  The insights of this earliest Buddhist Psychology sheds shame on the West, with its almost-the-same version of this view in the 20th century. One must wonder if B. F. Skinner or N. Chomsky knew about Buddhist […]

Practicing Interoceptive Meditations Anthony R. Quintiliani, Ph.D., LADC The mindfulness-based process and intervention of interoception (also called neuroception) has slowly moved from meditation practice into clinical practice, now being part of the recommended MBSR, ACT, and more current CBT-based therapies. The three brief meditations below are presented to expand the use of interoceptive processes in […]

Loving Kindness Meditation from The Buddha Loving Kindness Meditation (hereafter LKM) is, perhaps, one of the most popular meditation practices in the world. What many practitioners do not know is that one form of it came directly from The Buddha. Along with LKM wisdom we also are guided by the enlightened words of The Dalai […]

A Primary Source of Unhappiness Self-medication to reduce or avoid pain and suffering is a major unhelpful habit in the United States. It is a desperate human effort to reduce pain and suffering in physical and psychological experiences. Therefore, we humans may be hard-wired for it. When we suffer and do not utilize effective wise […]

So Many Ways to Self-Medicate –  It Just Brings More Suffering Very often poor child-parent (child-caretaker) object relations, attachment with care takers, and attunement by care takers negatively impact young children early in their lives.  The well-documented scientific fact that environmental conditions play a more important role in gene-expression than pure genetics implies clearly that […]

In Times of Uncertainty; Clinical Practice H. Colodro and J. Oliver provide sound advice in their new book, A Guide to Self-Care for Practitioners in Times of Uncertainty. This 2020 New Harbinger publication is loaded with helpful suggestions on surviving, even thriving, in our time of struggle. Their core questions include: What do my clients need most […]

Mediation:  Conscious or Not? A true, in depth understanding about what human consciousness is and how it works has eluded mind and brain scientists for many years.  A few very interesting ideas have been presented by Stuart Hameroff, professor emeritus and director of the University of Arizona’s Center for Consciousness Studies. Consciousness rests in the […]

Quasi Self-Hypnotic Pain Relief To be successful in this intervention you will have to let go of ego-based defensiveness and remain quite focused for quite some time. These are not easy things to do. DO NOT do this intervention if you are feeling highly vulnerable at this time, or if you are not working with […]

ACT – The Absolute Basics; Acceptance & Commitment Therapy In this post I begin a series of writing dealing with ACT, Acceptance and Commitment Therapy. The details below are basic, but perhaps just enough to develop more interest in learning about ACT. Here we go! 1) Act, developed mainly by Steven Hayes Ph.D.and based on […]

Mindful Happiness Tags

SUFFERING SELF HAPPINESS CONSCIOUSNESS EMPTINESS EXERCISES MINDFUL HAPPINESS MINDFUL MEDITATION VIPASSANA MEDITATION TRAUMA COVID-19 ELEANOR R LIEBMAN CENTER SELF MEDICATION PRACTICES TRAINING CLINICAL SUPERVISION WISE MIND ACTIVITY PRACTICE MINDFULNESS TRAINING VERMONT BREATHING MINDFUL MEDITATION ANTHONY QUINTILIANI SELF CARE PSYCHOTHERAPY SELF ESTEEM THERAPY. ACTIVITIES WALKING MEDITATION COMPASSION JOURNALING BRAIN MINDFULNESS DR ANTHONY QUINTILIANI ENLIGHTENMENT ADDICTION THICH NHAT HANH SELF COMPASSION VIPASSANA MBSR MEDITATION PRACTICE BUDDHISM MINDFUL TRAINING

Mindful Categories

Mindful Happiness Pages

  • About
  • Contact
  • Dr. Anthony Quintiliani
  • Mindful Expressions Meditation CD
  • Mindful Happiness
  • Site Map

Copyright © 2022 · Mindful Happiness