Do Negative Visualization to Increase your Default Level of Happiness and Be More Grateful

CaptionNegative VisualizationWatch animated video here.Unlike the name suggests, negative visualization is a Stoic exercise that will increase your default level of happiness.You do the exercise completely in your head and you start by imagining what it would feel like if you lost certain things from your life. By doing this, you will prepare yourself for when these events, or similar events, happen to you.Seneca was aware that everything that you are surprised by hurts twice as much. This is why you want to be prepared for anything that could happen.“What is quite unlooked for is more crushing in its effect, and unexpectedness adds to the weight of a disaster. The fact that it was unforeseen has never failed to intensify a person’s grief. This is a reason for ensuring that nothing ever takes us by surprise. We should project our thoughts ahead of us at every turn and have in mind every possible eventuality instead of only the usual course of events.” – SenecaSome of the things that you could consider during the exercise are how it would feel to:Lose all of your possessionsLose a loved oneLose your sightLive in a third world countryLose all social statusThis exercise can be also applied in a more practical, day to day sense. In the morning, as you are getting ready for the day ahead, imagine what could go wrong in any situation.“When you are going to perform an act, remind yourself what kind of things the act may involve. When going to the swimming pool, reflect on what may happen at the pool: some will splash the water, some will push against one another, others will abuse one another, and others will steal. Thusly you have mentally prepared yourself to undertake the act, and you can say to yourself: I now intend to bathe, and am prepared to maintain my will in a virtuous manner, having warned myself of what may occur.” – EpictetusWhen I first heard this I thought all that negative thinking would make my life worse but I was so so wrong. This exercise will not make you morbid or pessimistic, it will put things into perspective. Whenever you do this exercise you will feel a euphoric wave of gratitude embrace you. You will realise how lucky you really are.But why does this work? Humans have a tendency to return to a default level of happiness shortly after positive or negative impacts on their lives due to something called the hedonic treadmill. As a person gains more and more money, expectations and desires rise in tandem so there is no permanent gain in happiness. Negative visualisation increases your gratitude, and with an increase of gratitude you will learn to enjoy every step of the journey, not just the destination.Reading this exercise without taking any action is a waste of time. You wouldn't read about the gym and then not go. Watch the guided meditation now so you can start improving your life today.