Courtney E. Ackerman - 11 Jun

Adams Media

An Imprint of Simon & Schuster, Inc.

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Avon, Massachusetts 02322

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Copyright 2019 by Simon & Schuster, Inc.

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First Adams Media trade paperback edition June 2019

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Interior design by Michelle Kelly

Cover design by Heather McKiel

Cover images 123RF/Nongnuch Leel Aphasuk

Library of Congress Cataloging-in-Publication Data

Names: Ackerman, Courtney E.

Title: 5-minute bliss / Courtney E. Ackerman.

Description: Avon, Massachusetts: Adams Media, 2019.

Series: 5-minute.

Identifiers: LCCN 2019001245 | ISBN 9781507210475 (pb) | ISBN 9781507210482 (ebook)

Subjects: LCSH: Self-actualization (Psychology) | Motivation (Psychology) | BISAC: SELF-HELP / Personal Growth / Happiness. | SELF-HELP / Motivational & Inspirational. | SELF-HELP / Personal Growth / Success.

Classification: LCC BF637.S4 A344 2019 | DDC 158.1--dc23

LC record available at https://lccn.loc.gov/2019001245

ISBN 978-1-5072-1047-5

ISBN 978-1-5072-1048-2 (ebook)

Many of the designations used by manufacturers and sellers to distinguish their products are claimed as trademarks. Where those designations appear in this book and Simon & Schuster, Inc., was aware of a trademark claim, the designations have been printed with initial capital letters.

This book is intended as general information only, and should not be used to diagnose or treat any health condition. In light of the complex, individual, and specific nature of health problems, this book is not intended to replace professional medical advice. The ideas, procedures, and suggestions in this book are intended to supplement, not replace, the advice of a trained medical professional. Consult your physician before adopting any of the suggestions in this book, as well as about any condition that may require diagnosis or medical attention. The author and publisher disclaim any liability arising directly or indirectly from the use of this book.

I am sincerely grateful for all the love and support that allowed me to write this book. Thank you to each and every one of my family and friends who encouraged and motivated me.

Ben, thank you for being my biggest cheerleader and for always believing in me.

To Cal and Jeanne, my wonderful parents, thank you for teaching me how to work hard and keep at it, no matter what obstacles pop up.

To my brother Dillon, thank you for being my inspiration for portions of this book and for giving me your advice and your support.

Stacie Walker, thank you for encouraging me to advocate for myself and know my own worth.

Thank you to Ross Lallian, Evan Wallis, Destiny Ackerman, Raechel Russo, and Frank Ortega for celebrating every success with me.

Thank you to Jackie, Brett, and everyone else at Adams Media for providing the guidance, feedback, and support necessary to get this book from the first draft to the final.

I could not have done this without all of you, and you have my deepest gratitude.

Blissthat feeling of inner joy, happiness, and peacecan be an elusive goal in todays busy world. In order to meet all of your commitments, you can often overlook the importance of taking time for yourself and enjoying the things that make you happythose things that make your life worth living!

Fortunately, 5-Minute Bliss is here to help you regain your joy! In it youll find more than two hundred quick and easy ways to discover a bit more bliss and incorporate it into your life. All you need is 5 minutes (or less) to relax, release the pressures of life, and find some joy. From practicing gratitude and embracing your individuality and creativity, to improving your relationships and finding peace in your surroundings, this book will be your guide to purposefully enjoying all the little moments in life and being the most authentic, happiest version of yourself.

These exercises dont require much time, effort, or other resources, and they are accessible to just about everyone! Flip to any page in this book and take just 5 minutes to boost your bliss, enhance your quality of life, and find new and improved ways to create and maintain your happiness. If youre looking for quick and easy ways to add a little more joy, peace, and bliss to your daily life, youve come to the right place!

PART 1

EXPERIENCE BLISS IN YOUR MIND

Reframing your mind to think of yourself in a kinder way is an excellent first step toward inviting more bliss into your life. We generally have little trouble uplifting, encouraging, and cheering up a friend, but we sometimes struggle to do this for ourselves.

Practice treating yourself like a beloved friend or family member to open yourself up to a more blissful life.

Heres how to treat yourself like a friend:

Imagine that a friend is sharing her troubles with you, and they happen to be exactly the same as your own.

Think about how you would respond to this friend. Would you tell her Too bad, so sad! or would you offer a shoulder to lean on, words of encouragement, and assurances that she is loved and that she will make it through this?

Take the exact words, gestures, and compassion you would give to that friend and offer them to yourself.

Start to think of yourself as a friend. In truth, you are the one who knows you best, and you have the capacity to be the best friend you could ever have, so commit to acting like it!

Music is such a wonderful tool for influencing our mood and shaping our experiences. Use this exercise to remind yourself just how powerful music really is.

Find a quiet spot or pull out your headphones if youre in a public place. Find one of your favorite songspreferably one with an upbeat toneand start listening.

As you listen to this much-loved song, think about three things:

How grateful you are for the ability to listen to music (if you are deaf or hard of hearing, read the lyrics to your favorite song or poem instead).

What this song brings up in your minda specific memory or perhaps a daydream or fantasy? Does it make you remember good times or look forward to new ones?

What the artists might have been thinking and feeling when they created this piece of art for you and all their other listeners.