00:00Thanks for watching!
00:30So we've arrived at this point. I can't change what's already happened. So what works for me is to change how I think about what happened. I can't transform the things that are, I can't go back to the past, but I can transform what is happening right now, and what is happening right now is my thinking and feeling. I can transform how I think and how I feel about that, and that's something I have control over.
00:57We cling so tightly to what we want that we sometimes forget to be happy by being grateful for what we already have. "I want it to be this way." "I always thought it would happen this way," and then we clung to it, right?
01:27This is right now, not sometimes. Right now is where happiness is always. And I forget to be happy, and I forget that I actually wanted it to happen this way because I thought that's how I would be happy.
01:38What does it matter if it wasn't that way? As long as I'm happy, all I have to do is be grateful. It's a new way, a completely different way from what I imagined.
01:51What does it matter? What does it matter? It's here, and happiness is right here. All you have to do is grab it. I just thought the cake was going to be like this, flat and round.
02:00Well, it's square and three stories high, and it's right here. Take a bite and get down and dirty. We have to grab it, we have to take it. We forget this. I want to suggest an exercise so you can hit a wall, that's what I call it.
02:14To stop this foolishness of wanting something that didn't happen and maybe never will, to prevent this from distracting us, to help us hit a wall and stay here in the present, I'm going to propose an exercise in two parts.
02:31The first step is to buy some of those little Post-it notes, the square sheets with adhesive on one part, and at least every day, carry one with you.
02:47And when you see something that is beautiful or that makes you smile, it doesn't matter if you saw it on TV, it doesn't matter if it was a moment, something tasty that you tasted, it doesn't matter if it's because you felt that some clothes looked great on you, whatever it is, whatever it is that makes you smile, that makes you say, wow, how cool, put it as a thank you.
03:10And I said, thank you because my pants were buttoned, right? For example, thank you because today I ate this stew that I loved, thank you for that time of smiles with my wife, with my husband, thank you for this funny thing my son said.
03:27Grab that Post-it note and find a wall in your house and stick it on the wall. Stick one there. Try to make sure there are at least three journals. Three journals minimum, there's no maximum, you can put as many as you want, and then put one Post-it note, then another Post-it note.
03:45And every time you pass by that wall, you read a little bit of one or two and let it lift your spirits a little. And you keep putting them back the next day; in ten days you'll have at least thirty Post-it notes there.
03:58If it's really hard, at least write one. Don't let a day go by without one. When it's really hard, write at least one. And at least write, "Thank you, because I'm making an effort to get out of this sticky note I'm stuck on."
04:12Ah, that's a point of gratitude. I'm putting in the effort, and you put it there. Because today I put in the effort and accomplished what I said I was going to do because I'm building a wall to bang my head against, and this wall will generate gratitude in me.
04:24A wall of gratitude. After you've written quite a few, I'm going to ask you to start a journal. And then, in a little while, sit down and reflect.
04:33A good place for this could be the staircase in your house, if you have one. Or a wall in your bedroom where you sleep. Or somewhere you pass by often. Just keep it there.
04:45And if it can be somewhat private. It doesn't need to be super private, but if you feel you don't want to share it with a lot of people... Well, you know best, right?
04:52Find a spot you pass by frequently. And each time you pass by, write one down. Then, sit in that spot. Take a journal and start writing them down.
05:04Give them a date so you can organize them by date. And keep those sticky notes. Or if you prefer, you can stick them in your journal.
05:10And whether you write them down. Preferably write them down so you don't have to replicate them. So you have to replicate them. And you write them down. And you keep collecting sheets.
05:22You keep a journal. A journal. You fill it in. A journal of only things you're grateful for. Not your thoughts. Nothing. No. Just thank you for this happening to me.
05:32Write it down. Write as much as will fit on a Post-it note. Then copy it.
05:35And then after that. Bring that journal with you. After a while. I don't know. 15 days. A month. Of you working on this wall.
05:43It's worth having. I hope those in your household will be encouraged too. And say, "Oh, I want to help too."
05:49And let them contribute too. Give them some Post-it notes in a different color. And let them have a wall as a family. A wall filled with gratitude.
05:56How wonderful. But you gather the ones from your diary. And then bring that diary. And in times of crisis. In times of difficulty.
06:02Open the newspaper. And read it in different parts. Read it aloud. And it will have a calming effect. It's like medicine. That's for you.
06:11Your biochemical state will begin to change. Simply by repeating the words from moments of gratitude you experienced.
06:17Do this exercise. Please. Don't miss it. Do it. Just like all the other exercises I've told you to do.
06:25Put it into practice and enjoy it. That concludes this fifth movement.
06:31And in the following episodes, we'll see how to put all of this together.
06:35And how to put it into practice. Now that we've seen it. How do we link them together?
06:40So that these steps we've been seeing, these movements we've learned, are useful.
06:44Let them become a dance. The dance of your life.
06:47See you in the next one.
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