A Rockpool book
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ISBN: 9781925924442
Published in 2020 by Rockpool Pubishing
Copyright text Noa Belling, 2020
Copyright images Paul K. Robbins, 2020
All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording or otherwise, without the prior written permission of the publisher.
Design by Sara Lindberg, Rockpool Publishing
Edited by Katie Evans
Model Sarah Dennett
Clothes and Yoga mat sourced from Xtend Barre Alexandria Team, www.xtebdbaree.com.au/alexandria
Workout Photography by Monde Photo, www.mondephoto.com.au
Yoga assistance by Katie Rose, bhaktirose.com.au
The Happiness
Workout
by Noa Belling
Foreword by Dr Arielle Schwartz
Humans tend to have a built-in negativity bias, which leads us to focus on threatening, difficult, or painful experiences. Furthermore, we tend to give our negative experiences more weight than the nourishing and positive moments of our lives. In order to counteract this negativity bias, it is important for each of us to train our minds to look for goodness. You can also train your body to build a greater capacity for positive emotions such as love, connection, joy and pleasure. This process is especially valuable if you are one of those people who tends to dismiss positive emotions.
Happiness can often feel directly connected to external factors, resulting in a sense of having little control over whether or not you can achieve this elusive emotion. As a result, happiness wavers. For example, you might feel good when you get a compliment or receive praise from your boss; however, if you receive critical feedback, you might fall into self-doubt or despair.
This book invites you to take responsibility for your own happiness by teaching you about the neurochemical substrates that underlie positive emotions. Furthermore, you will learn practical tools to help you access the nourishing emotions of joy, belonging, contentment, excitement, empowerment, confidence and pleasure. With her somatic psychology background, Noa Belling skilfully guides you to engage in body-centred movement meditations, which increase your ability to feel grounded, to sleep better, to tune into your creativity and to gain confidence. Her attention to the contradictions that exist within our bodies adds a nuanced depth to her work, such as acknowledging that you feel lighter and more spacious when you are grounded.
Importantly, I invite you to recognise that there is a delicate balance when it comes to increasing happiness. By seeking to create pleasurable and joyful moments, you might inadvertently reject yourself when you are feeling difficult emotions. Or, you might feel as though you are failing when painful emotions such as sadness, hurt, shame or anger arise. It is possible to embrace this happiness paradox especially because self-acceptance can feel deeply satisfying and can be an important first step to authentic joy. Expressing your true feelings, even when these emotions are temporarily painful and vulnerable, ultimately allows you to feel authentic, integrated and whole.
Keep this paradox in mind as you embark on the happiness techniques and workouts provided in this book, and use these movement meditations as an opportunity for self-study. Explore your own somatic experience and notice how it feels to consciously create space in your life to build your capacity for uplifting emotions. You might also discover your ability to transform difficult emotions into newfound freedom. When this arises, savour the experience fully, and enjoy!
Dr Arielle Schwartz, clinical psychologist, somatic therapist, certified yoga teacher and author of The Complex PTSD Workbook (Althea Press, 2016) , EMDR Therapy and Somatic Psychology (W. W. Norton, 2018) and The Post Traumatic Growth Guidebook (Pesi Publishing, 2020).
CONTENTS
Introduction
The more you invest in happiness, the more happiness will invest in you.
ALAN COHEN
It is common knowledge that regular exercise helps to keep your body strong, flexible and healthy. What might not be known is that the same applies to happiness that can also be strengthened and toned by practising particular kinds of exercises. How is this so? The answer lies in your ability to manufacture happiness from the inside out by influencing the bio-chemistry associated with happiness. What kinds of exercises strengthen and tone it? This is what the book is all about.
Understanding the bio-chemistry of happiness involves understanding that happiness can be experienced in different ways. It can be a sense of peace and deeper meaning. It can be love and harmony. It can be courage and a strong sense of purpose. It can be excitement and passion. Each have their own bio-chemical signature and all dance together in a life well lived.
The bio-chemicals representing these different qualities of happiness include serotonin, testosterone, dopamine and oxytocin. This book hones in on specific physical skills that can stimulate this bio-chemistry, namely grounding, strength, fluidity, agility, flexibility and warmheartedness. These physical skills not only can influence happiness, they can also stimulate associated qualities such as resilience, compassion, confidence and creativity. They can also literally tone your nervous system to promote and sustain happiness with an added bonus of optimising brain functioning too.
This does not undermine your stresses and challenging feelings such as sadness, anger, shame and fear. What it does is support your ability to navigate lifes ups and downs with greater skill. For example, the skills of this book can help you connect with greater peacefulness, acceptance, courage, proactive energy and motivation, resilience and compassion to help you through trying times. You are also able to directly influence the bio-chemistry of stress, such as adrenaline and cortisol, as the main bio-chemical culprits that can cloud your happiness. To keep your stress bio-chemistry at bay targeted physical strategies are offered to help you bounce back into a more confident and creative flow.
The kind of exercise required to strengthen and tone happiness is exercise with a difference. To start with there is a variety of short physical techniques that take just a few seconds or a couple of minutes to apply, and are intended for inserting now and again in your usual day. They are referred to as short practices or quick tips and are interspersed through the different sections of the book. These are invitations to align with and reinforce happiness in small, accessible daily ways. This could be as simple as pausing now and again to shift posture, release tension, refocus attention or deepen breathing in ways that are proven to stimulate feel-good bio-chemistry. Many of these interventions can be used anytime and anywhere, even at work or while on the go and results can be quick. In a matter of minutes, or sometimes seconds, it is possible to feel noticeably stronger, more positive and happier. This formula of small amounts of time invested regularly is backed by neuroscience as an effective way to create lasting change in brain and body.