最高快樂人生：通往真正快樂的十大步驟

by James Baraz, Shoshana Alexander, 詹姆斯．巴拉茲

快樂不是少數幸運者的專利──它是每一個人都能做出的選擇。在這本開創性十足的作品當中，詹姆斯．巴拉茲以自己廣受歡迎的課程為本，引領我們發掘出一條通往面前快樂的道路，他提供了按部就班的計畫，讓你能夠重新定位心靈，遠離令人不滿與分心的事物，接近我們日常生活中俯拾即是的滿足與快樂。

多年來，詹姆斯．巴拉茲的線上「激發喜悅」課程，讓世界各地的與會者都因為這套簡單但卻相當基本的論述而獲益良多。這套概念根基於簡單的佛教原則，但各種信仰──或是沒有任何信仰的人──都可以善加利用──提供了轉化之旅的起點。本書每一章都包括了巴拉茲十大步驟計畫裡的其中一個步驟、以及吸引人的各種修習，還有讓快樂成為基本狀態的實用建議。無論是對生活諸苦抱持譏諷與沮喪態度的人，還是每天因為壅塞車陣而暴怒的上班族，這本書都能夠提供你一種簡單但強大的希望啟示，領悟到喜悅早已存在我們每一個人的心中。它就像個寶貝孩子一樣，要讓它全力發揮潛能茁壯，只需要認可、接納以及滋養它。

Genres: Self Help, Nonfiction, Spirituality, Buddhism, Psychology, Meditation, Personal Development

408 pages, Paperback

First published December 17, 2009

Reviews

[Peter · Rating 5 out of 5]

This book really got "in there" for me. Here's an example, from p.199
.... As Catherine recognized, being kind to ourselves includes not condemning ourselves for the feelings that arise. It doesn't make sense to say, "I shouldn't be feeling what I'm feeling." Feelings arise in response to a complex of conditions. You don't say, "I could go for some fear right now" or, "How about a little self-hatred for a minute?" It's not like you have a choice about what pops into your mind. But you do have a choice as to how you respond to the fear or self-hatred when they're present. And that's where you can either deepen your suffering with self-criticism or hold the suffering kindly......

[Katy · Rating 2 out of 5]

This book covers the basics of Buddhist meditation practice with an emphasis on cultivating joy. It is good but not spectacular, although it does contain some gems. It probably works better for beginning students as opposed to advanced practitioners. It has almost no technical Buddhist terminology in it. What lowers the rating for me is that I don't really like the format--it has a lot of inserts and sidebars. And, it is written by two people. Each of these makes it jarring to read--the flow is often interrupted. I'm not a fan of books that share information in the format of a personal story of someone the author knows. I find that hokey. If that doesn't bother you, you might enjoy the book more than I did.

[Happyreader · Rating 4 out of 5]

I really enjoyed James Baraz's 4-part talk on Happiness so I was happy to see that he just published a book based on his happiness workshops. You would think a book about joy would be an easy read. The writing style is accessible yet the content is hardcore in a helpful way. The book offers practical methods for facing what's difficult in life so that you can clear a path to a more fulfilling life - and that includes stories that will bring tears to your eyes. For instance, the story of the mother whose 14 year-old daughter committed suicide and how she healed. The chapter on integrity and his own heartfelt story about making amends. The integrity chapter, for instance, does an excellent job of discussing the emotional benefits of living a truthful life, of "acting with integrity in the moment of choice" and considering how you want to feel and how you need to conduct yourself to create the conditions for those feelings. The book is an emotional roller coaster and yet in ends in a place of peace, just like the practice itself. The last chapter on finding peace in just being was the perfect endnote. A lovely, practical guide to awakening joy by facing what's difficult.

[Experience Life · Rating 5 out of 5]

Who knew that remembering a positive experience could actually change your brain? Research shows that our gray matter is entirely susceptible to being rewired by pleasing thoughts. Better yet, the more we dwell on them, the more the brain begins to develop a habit or “inclination” to joy.

Authors James Baraz and Shoshana Alexander proffer a wealth of such facts to underscore the value of a happiness practice; they also help to show that real joyfulness is an easier state to maintain than you might think. Their book is based on the 10-step course by the same name, in which participants learn the basic skills they need to foster a greater sense of pleasure in their lives — from establishing a gratitude practice to learning to deal more thoughtfully with disappointments.

Built on a Buddhist framework (though one need not be interested in the philosophy to benefit), the steps are coupled with easy exercises, like practicing well-wishing for an unfamiliar neighbor or taking pleasure in doing the dishes.

The research-centered approach will appeal to interested realists. The program’s spiritual dimension helps anchor the research in a bigger picture. A handy set of tools for amping up your enjoyment of everyday life.

[Stephanie · Rating 3 out of 5]

Meh. I read with a few friends while taking the Awakening Joy class online. The course was also meh. Baraz talked about why you might want to meditate but didn't assume that the reader was a meditator. I have been meditating for some time, and the focus of this complemented my practice, but didn't much enhance it.

If I wasn't reading it for my group, I wouldn't have finished it.

[Nikki · Rating 2 out of 5]

A great introduction to mindfulness, but it's long-winded as hell. Every point gets hammered home and then hammered again and again. Then you meet lots of happy people who suddenly develop cancer. Seriously, everyone gets cancer. I know these are real stories, but christ. Kind of a downer.

[Meg Nalezny · Rating 4 out of 5]

Really interesting. A little more self-help-y than I had anticipated, since I have heard the authors speak and they were quite different in their presentation. But I think they were trying to reach a wide range of people with the book, which I appreciate.

Worth reading, for sure!

[Kristie · Rating 4 out of 5]

Awakening Joy is a course that delivers a simple plan for how to increase joy and mindfulness in every day life using mostly Buddhist principles & science-based Mindfulness Based Stress Reduction (MBSR) techniques. I also learned that “busy” in Chinese characters is “heart kill,” so if that’s not incentive to de-load and destress, what is? 😂💜 I wouldn’t have read this book due to it’s cheesy cover and flippant title, but since Holly Whitaker of How to Quit Like a Woman recommended it, I did, and I don’t regret it!

[Eric Dye · Rating 5 out of 5]

I first read this book in 2014, and decided to come back to it in 2021. Many of the challenges I am facing now are different from what they were in 2014, but the techniques in this book are just as powerful! So grateful my sister sent me this book back in 2014. It is such an important reminder about the power of the here and now, mindfulness, everything changes, that I am safe, and that I am enough.

[Michelle Fury · Rating 3 out of 5]

This is a great primer for those who haven't delved into mindfulness before. It does take a somewhat one-sided view of things, because the emphasis is on joy. So at times, it read a little schmaltzy to me. Also, this book is based on a course that Baraz teaches, and so sometimes I felt like I was reading an extended ad for that training. On the bright side, reading this book helped remind me in my own mindfulness practice to actively cultivate joy, and that's a plus.

[Allan Feldt · Rating 5 out of 5]

So insightful and such a different approach that it was like a breath of fresh air.

[Christina · Rating 4 out of 5]

This book took 6 months to complete but worth it if you dive into it fully. I went to a day retreat in January at Spirit Rock on 10k joys and 10k sorrows and met James. I also had, separately, put this book on my to read list after hearing Melinda Gates speak about it on a podcast. I was surprised to find that retreat leader, James, was the author! As my Awakening Joy Group says, that is a wink from the universe. After that coincidence, I signed up for the 5 month class and joined a joy group. The joy group made this book come alive. Without that weekly meeting to review the material, I don’t think I would have gotten as much out of this book. It’s truly a book to work with, slowly and with support. It’s not something you should read in a couple of days or a month. Very glad this book led me to joining the course, meeting new people, and jumping in to exploring the path to joy.

If you want a review on the book alone — good content, a mix of different religions and spiritualities supporting each chapter. The format of the book is one that did not bring me joy— very hard to follow along with all of the side notes and stories.

[Beckie · Rating 2 out of 5]

This took me a ridiculously long time to finish - over 6 months. It's not that I didn't enjoy it, but it was hard to get through for me. It was all good information and now I wonder how to keep it top of mind. 1. I'm going to allow more joy into my life 2. The path may not always be as simple and smooth as we would like, but if we're facing in the right direction, in time will find what we are looking for 3. There's only one of you and if you let yourself be the best of of yourself possible you may also like what you see, in time you may even love yourself. 4. May my happiness lead to the happiness of others 5.Your happiness or unhappiness depends on your actions, not only on my wishes for you. I read this based on some celebrity recommendations, including Melinda Gates.

[Robyn · Rating 2 out of 5]

Skimmed. Essentially an introduction to mindfulness.

p. 255 - "Action absorbs anxiety." - Angeles Arrien, anthropologist and author

Support Practices (from p. xxvii):
- Move your body.
- Regularly engage in some kind of creative expression.
- Create a nourishment list. [list everything that brings you joy]
- Do something nourishing, 3-4x / week if not daily.
- Meditate or take some time by yourself regularly [daily, if possible]. Beginner example: Sit with a cup of tea for 5-10 minutes as you look out a window.
- Keep a joy journal. Write down what brought you joy today.
- Find a joy buddy or joy group.

[Leslie Goddard · Rating 3 out of 5]

I listened to the audio version of this book and that impacted my experience of it. I'm not convinced it works well as an audio. Partly that's because it includes number of meditations, which were impossible for me to do since I listened to the book on a long car trip. But I also think this book would work better as a workshop or group exercise. Simply reading the book makes his suggestions seem obvious (and a few weeks after listening, I had forgotten most of them). I don't think I implemented any of the ideas, although at the time I was thinking about what good ideas they were.

[Jack Castillo · Rating 5 out of 5]

I heard about Awakening Joy while listening to Books of Your Life with Elizabeth. She was interviewing Melissa Gates and when they got around to the five most influential books of her she couldn't stop raving about. I meditate on a daily basis and like to think I practice mindfulness but I have not had a lot of luck with books about meditating or Buddhism. This book is different; somehow Baratz manages to come across as authentic and sincere and I could really relate to his message. Not only did I enjoy the book but I will be looking up his seminars and explore further.

[Brian Holmsten · Rating 5 out of 5]

An essential book, perhaps even my new “bible.” So much insight into the seemingly small steps we can take to destress, declutter our minds, and find the shine of happiness that resides in each of us. Having attended virtual sessions by James Batam in the past I was prepared for much of the message he outlined in the book. But with examples, personal stories and guided introspection the steps that anyone can follow to find happiness and joy are powerful - and achievable. It’s a book that will be reread numerous times.

[Roberto Castro · Rating 4 out of 5]

Baraz is co-founder of Spirit Rock Meditation Center in Woodacre, CA. What started as a 6 month course is now a 10 week course offered live and on-line on how to find joy. Each chapter covers topics ranging from mindfulness, having a grateful heart, accepting oneself and loving others. The book is part of his course. It is fast read and whether you are agnostic or a member of a faith, you will find good guidance.

[Eve Dangerfield · Rating 4 out of 5]

I really enjoyed listening to this over a period of a few weeks. James Baraz has such a warm, peaceful tone and the steps and advice on how to achieve them was solid. I will say I'm having trouble REMEMBERING anything I heard outside of individual stories but that's on me. I'm going to give this a re-listen and hopefully retain more.

[Maria Bell · Rating 4 out of 5]

l listened to an interview by James before l read this book, he is such a kind and compassionate person and his calm manner all shine throughout the book. There are many things to learn from this book and practice.

[Stacey · Rating 4 out of 5]

I think this is a book I'll come back to and reread different chapters from time to time as a reminder of how to reframe challenging experiences, be compassionate toward myself and others, and generally practice a mindful approach to and awareness of life.

[Brendan Brooks · Rating 3 out of 5]

There is some good stuff here, but a bit too fluffy, religious, and spiritual for my liking at the moment. I'm ok with meditation, mindfulness, finding joy in the everyday, and being conscious and aware of things i need to acknowledge gratefulness for. My problem is time.

[chrisa · Rating 4 out of 5]

Still mulling over this book. For me reading it was a slow, thorough process which included some highlighting. I think it will take me a while to understand how implementing these steps affects my own happiness. I may have to reread this book.

[Jamie McReynolds · Rating 5 out of 5]

I took this 10-week in-person course back in 2010 with James Baraz. Each week we had a guest speaker who addressed one of the ten chapters. Two notable speakers were Daniel Ellsberg, famous for the Pentagon Papers and Julia Butterfly Hill.

[Loretta]

This is a solid and worthwhile book, although for me it has a few too many pages worth of "stories from folks who've taken the course" etc, and doesn't include much in the way of actual meditation instruction (it does include other useful exercises/ journaling /contemplation work).

[Sylvia Light · Rating 4 out of 5]

This book is full of ideas and concepts centering around joy. It can be read straight through or a bit at a time. There’s all kinds of tips and concepts around joy and awakening it. There is something in it for everyone. Happy that I did! 😊

[Mark · Rating 4 out of 5]

Easy reading and great tips for a joyful life.

[Ameya Mandlik · Rating 2 out of 5]

The book could try to tell you about a thousand ways to find joy but ultimately it is about you who step up and find a way to be happy!!

[Ann · Rating 4 out of 5]

Point of personal preference...I am not a big fan of the anecdotes and personal stories from course participants. Just not interested in their experiences. Would rather focus on more content.

[Nick Piper · Rating 3 out of 5]

Awakening Joy

I had to stop after the preface. The author lives in Maui!, Of course he's full of joy! Move to Detroit for a couple of years, then we'll talk. Maholo & goodnight.