1. Stick at least a dozen coloured dots around your home where you will see them as you go about your daily life, on the mirror, the phone, the computer etc.
2. Make three lists:
- 3 happy memories
- 3 people whom you love or who love you and
- 3 things that could make you happy in the future
If you find it difficult to find or remember five things for each list, make up some situations or possibilities that would make you happy.
3. Imagine or remember each item on each list as vividly as possible. For each memory, in your mind's eye see it as if you are in the situation, hear what you heard and feel what you felt like you are back there again now. For each person imagine being with them, hearing them and feeling how good they make you feel. For each situation in the future, imagine it happening - see it, hear it and feel it as though it is happening now. Take as much time as you need, right now, to work through your list. Notice how good you feel at the end, as you do this more and more it has a cumulative effect and you will start to feel amazing!
4. Whenever you see a coloured dot, think of one of the items on your list.
This exercise has a very powerful effect because it does not try to stop you thinking about anything, you just repeatedly add in to your life a strongly positive experience.
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