Six tips and exercises to be happier from Spanish doctor Mario Alonso Puig

“Many of us realize that something in our lives is not working the way we would like. It seems as if nothing is wrong, but It wouldn't be quite right“And I'm not just talking about possession,” says Mario Alonso Puig in the introduction to his latest book.

Whether it's a higher level of health, prosperity, well-being or happiness, we realize that for this improvement to happen “something has to change, fundamentally.” in The way to be Who is looking for this change, says the Spanish doctor V The path of awakening. Every transformation begins with itself (Editorial Planeta).

However, he admits that the task is not easy. “I've spent more than 30 years of my life trying to understand why we make things so complicated for ourselves and, of course, make things so complicated for others. And I've come to realize that only one person… Serious and deep internal research “It can provide an answer to our most pressing questions.”

Alonso Puig is a physician specialized in general and gastrointestinal surgery and head of the Center for Health and Well-Being at IE University (Segovia, Spain). In addition to his practice as a surgeon, he trained at the Neuroscience Institute of Madrid and the Mind-Body Institute at Harvard University, with the aim of finding tools that would allow him to better understand and address the topic that interests him: how to exploit human potential, especially in times of Challenge, uncertainty and change.

In the past twenty years he has written More than ten books. in The path of awakeningHe connects the metaphor of the hero's journey to discoveries about how the brain works (the way our minds determine what we perceive and how we perceive ourselves). It provides tools for Overcoming limitations Which prevents a person from achieving what he longs for.

If we talk about desires, happiness and well-being are at the top of the wish list. In a recent interview with ClarionAlonso Puig separated them and stated that achieving happiness depends on oneself.

“Subjective well-being is everything that generates pleasure in the senses, that is, if I eat a good roast, it is logical that I will notice it in my taste, in my sight, in my palate. If I travel well, I will enjoy with my senses well-mobile, in a comfortable car, etc. “

“As for happiness, it is the joy of the heart, and the heart only feels joy Joy when sharedThat is, when there is another person or people who also enjoy what I enjoy. That is, if I eat a smaller amount of barbecue, but I invite people dear to me to enjoy this barbecue, then what I feel when I see them enjoying it, even though I eat a smaller amount, is happiness.

“Of course happiness depends on the self, and subjective well-being does not: if I were starving, it stands to reason that it would be very difficult for me to fulfill those senses. But Happiness is something I can chooseThe doctor stressed that, regardless of the environment.

In his latest book, he addresses this idea and presents a series of simple practices to increase happiness that help progress on what he knows as “the path of awakening.”

For one week, do your best to smile at the people you interact with, even those who don't like you or smile at you.

Do not use negative, self-limiting language with yourself. To avoid this type of dialogue, imagine that you are in front of a pool of toxic water and that there is a stone in the middle of it. If you make two jumps, one to place yourself on the stone and the other to jump off of it, you will be able to overcome that pool full of poison and emerge unscathed. Next, I will explain to you what these two necessary leaps to overcome the obstacle consist of:

First jump: Ask yourself questions that invite observation:

• What do I notice in my body? For a minute, just watch. For example: “I feel tightness in my chest”, “I feel tension in my neck”, “I feel tension in my jaw”…

• What is it that fell? For example: “I am afraid”, “I am anxious”, “I feel hopeless”, “I feel distressed”…

• What do I tell myself? For example: “I am worthless”, “This world is unfair”…

Second jump: It's about doing the same thing, but from a different perspective. Only those who change their perspective can see different things:

• What can I tell myself to feel better? For example: “There are times when things have gone well for me in my life. Why wouldn't this be one of them?”

• What am I starting to feel? For example: “I feel less angry and less frustrated.”

• What do I notice in my body? For example: “The tension in the jaw has decreased, and the neck has relaxed a little.”

• What is the first step that I now feel able to take? Even if it's small, give it. Step by step, you can improve your life to unexpected levels.

Currently, the stress reaction is permanently activated in a large number of people. We often feel fear when we realize the uncertainty in which we live. This stress, this static load that builds up when we are constantly stressed, makes us lose our efficiency, makes us nervous and can lead us to illness.

To prevent this toxic load from accumulating, we need to perform a series of exercises. The ideal is to do Every two or three hours throughout the day In addition, it will help us sleep better at night.

• Firmness 10 deep breaths through the nose Through it, the abdomen expands, and exhalation takes place through the mouth. The exhalation should be slightly longer than the inhalation.

• Clench your fist tightly for about 30 seconds, then suddenly release the tension.

In addition to these practices, I recommend two other practices. You should do the first one every day The second is when you feel feelings that steal your inner peace:

• Walk for 10 minutes, three times a daySo that the heart and breathing accelerate in a smooth and gradual manner.

• Grab a small piece of paper and write down the emotions you feel (hate, fear, anger…). When you're done, tear it up and throw it away. Then, on a large piece of paper, write down what you want to feel and keep it. Four times a day remember these words.

There is a simple and effective way to positively influence yourself and confront the internal noise that generates so much suffering: practice gratitude for at least a week, three times a day for five minutes.

It's about bringing your attention to what works in your life, what helps you, and feeling it.

Uses Sensations, feelings and imagesBecause thought alone is less effective. It is especially useful if one of the times is at night, which is when the memory is reconstructed. So, before going to sleep, give thanks for all the good things you have in your life.

It is very difficult for you to achieve something if you are not able to imagine it. If you imagine a situation you want to experience and feel, you will feel it Create an emotional state Which can modify the communication between your neurons.

How can I get it? Ask yourself what challenge you are facing that day and imagine how you would like to approach it. You can close your eyes to make the exercise more effective. Feel excitement, serenity and confidence as you approach this challenge that represents a great opportunity to grow and develop as a person.

In the morning, when you wake up, decide that one of your priorities for this new day will be to lighten someone's burden (smile, see how you can help them…). You will notice the benefits within you too.

*Part taken from The Path of Awakening.

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