Cultivate mental states such as altruism and warm-heartedness, as the Dalai Lama’s core thesis suggests this is the key to happiness. These states are a cleaner burning, infinitely renewable fuel for genuine happiness.
Recognize that happiness is not a fixed ‘factory setting’ but a trainable skill, which means you can actively work to improve your well-being. This understanding empowers you to engage in practices that foster happiness.
Cultivate an inner attitude of generosity, compassion, and care for the suffering of others, no matter how difficult they may be. This practice will provide you with the confidence and resilience needed to navigate any challenge effectively.
Prioritize taking care of your own inner emotional state and mental well-being. By doing so, you can better handle whatever the outer world throws at you, maintaining calm and effectiveness.
Engage in meditation for at least five minutes a day, consistently for a month, as research shows this is sufficient to produce measurable changes in happiness and well-being. Incorporate simple, short practices throughout your daily life to make a difference.
Sit down and focus on your breath or another neutral object, and when your mind inevitably gets distracted, simply notice the distraction and gently return your focus. This process of repeatedly waking up and starting over builds self-awareness and reduces being ‘yanked around’ by thoughts.
Sit quietly, close your eyes, and call to mind a succession of people (starting with an easy person, then yourself, a mentor, a neutral person, a difficult person, and finally all beings). Silently send them the four phrases: ‘May you be happy. May you be safe. May you be healthy. May you live with ease.’
Before engaging in any daily activity, take a moment to quietly dedicate it to the benefit of everybody. This informal practice serves as an ’elixir for the soul’ by fostering an altruistic motive in your actions.
Remind yourself of the altruistic motives behind daily actions, such as eating to become strong for service to others, or working to support your family and care for others. This consistent reminder throughout the day can bring inner peace and happiness.
Do not confuse compassion with being a doormat or failing to speak up for your own needs, a posture referred to as ‘idiot compassion’ by one Tibetan teacher. True compassion allows you to advocate for yourself while maintaining an inner attitude of care.
When facing difficult people or situations, avoid mirroring the misery or suffering of the other person. Instead, strive to respond from a place of compassion and altruism, which helps you navigate challenges more effectively and remain calmer.
Cultivate the ability to see the truth of suffering in a person who harms another, as this perspective can be powerful. This understanding helps you avoid mirroring their misery and respond with wisdom.
Understand and embody a global perspective and the oneness of humanity, as attempts to create change will be futile without this foundational understanding. This mindset is crucial for effective action in the world.
Strive for genuine or authentic happiness that is not dependent on external circumstances, as external rewards are ultimately insatiable and will never be enough. This approach provides a more stable and renewable source of well-being.
Understand love as our evolutionary capacity to cooperate, communicate, and connect with others. Cultivate this capacity, as ignoring it is at your own peril and goes against what allowed our species to thrive.
Participate in the free 10% Happier meditation challenge starting January 9th, available on the 10% Happier app. This 10-day program offers daily videos with the Dalai Lama, Richie, and Roshi Joan, followed by guided meditations to integrate lessons.