Have you ever watched a duck swimming in a pond? On top of the water, the duck looks super calm and peaceful, gliding smoothly along. But underneath the water, its little webbed feet are paddling away! That’s what equanimity is like.

How to Practice Being Calm

• Take Deep Breaths: When something bothers you, breathe in slowly through your nose, hold it for three seconds, then breathe out through your mouth. Do this three times.
• Count to Ten: Before you react when you’re upset, count slowly from 1 to 10. This gives your brain time to think.
• Ask Yourself: “Will this matter tomorrow? Next week? Next year?” Sometimes things feel HUGE but they’re actually pretty small.
• Use Your Inside Voice: Talk to yourself like a kind friend. Say things like “This is hard, but I can handle it” or “I’m feeling angry right now, and that’s okay.”

When you stay calm:

• You feel proud of yourself for handling tough situations
• You can think more clearly and make better choices
• Other people feel safer and calmer around you
• You don’t waste energy on worrying about things you can’t control
• You become good at solving problems

You don’t have to be perfect at staying calm. Even grown-ups are still learning! Every time you practice equanimity, you’re getting stronger, and the more you practice, the easier it becomes.

How Sisu is Different from Other Strengths

Courage is being brave when you’re scared. Determination is deciding you won’t give up. Perseverance is continuing despite difficulties. Sisu is all of these PLUS something extra. It’s finding strength you didn’t even know you had.

Example: You’re hiking up a really steep hill, your legs are tired, and you want to quit. Sisu is what makes you take one more step, then another, not because it’s easy, but because something deep inside refuses to give up.

When you develop Sisu:

• You stop being afraid of challenges because you know you can handle them
• You inspire others just by being yourse
• You become the person others can count on when things get really hard
• You discover you’re much stronger than you ever imagined
• You feel proud of yourself in a deep, quiet way

Think of hygge as building a special invisible bubble around yourself and the people you care about. Inside this bubble, everything feels warm, safe, and perfectly content. Time slows down, worries fade away, and you’re completely present in the cozy moment you’ve created.

How to Create Your Own Hygge

1. The Cozy Corner: Create a special spot in your room with soft pillows, blankets, maybe some fairy lights or a small lamp. This becomes your hygge headquarters!
2. The Hygge Ritual: Develop little ceremonies that make ordinary moments special:
   – Making tea or hot chocolate in your favorite mug
   – Lighting a candle during dinner
   – Reading stories together before bed
   – Having picnics on the living room floor
3. The Phone-Free Zone: Create times when everyone puts devices away and just enjoys being together without distractions. Making crafts while listening to gentle music or playing a puzzle/board games, etc.
4. The Gratitude Practice: Notice and appreciate small, cozy moments: the way sunlight comes through your window, how good your favorite sweater feels, the sound of rain on the roof.
5. The Slow-Down Magic: Instead of rushing through activities, do them slowly and mindfully. Savor your breakfast. Really listen when someone’s talking. Pay attention to how things feel, smell, and taste.

When you practice hygge:

• You become more present and mindful
• You feel less stressed and more peaceful
• You appreciate what you have instead of always wanting more
• You build stronger connections with family and friends
• You sleep better because you end day feeling content
• You learn to find joy in simple, everyday moments

Hygge isn’t something you achieve but something you create and experience. When you embrace hygge, you’re promising yourself: “I don’t need life to be perfect or exciting all the time. I can find deep contentment in simple moments, cozy spaces, and genuine connections. I can create my happiness from whatever I have right now.

Ikigai is the sweet spot where what you love, what you’re good at, what the world needs, and what brings you fulfillment.

• What you LOVE (your passion)
• What you’re GOOD AT (your talents)
• What the world NEEDS (your mission)
• What fulfills you (your sense of purpose)

When all these ingredients come together, you create a life that feels meaningful, joyful, and exactly right for you.

When you discover and follow your ikigai:

• You inspire others just by being authentically yourself
• You feel energized instead of tired by your activities
• Challenges become adventures instead of burdens
• You naturally want to keep learning and growing
• You feel valuable and needed in the world
• Your life feels meaningful, not just busy

When you experience true tarab:

• Your soul gets nourished by beauty and art
• Stress melts away because you’re completely absorbed in beauty
• Your heart opens and emotions flow more freely
• You feel connected to yourself and others in a deep way
• Joy becomes physical in your body, not just mental
• You remember what pure happiness feels like

Different Types of Tarab

Solo Tarab: When you’re alone with music that moves your soul Collective Tarab: When a whole group of people is lifted by music together Nostalgic Tarab: When music carries you back to beautiful memories Spiritual Tarab: When music connects you to something sacred or divine Celebratory Tarab: When music amplifies joy during happy occasions.

Tarab Around the World: Each culture has discovered that music can transport us beyond ordinary experience into something magical.

• Duende in Spanish flamenco music
• Soul in African American gospel and blues
• Rasa in Indian classical music
• Saudade in Portuguese fado music

You don’t need special training or talent to experience tarab. You just need to be open, present, and willing to let music touch your heart. Some of the most beautiful tarab moments happen when you’re completely yourself, responding naturally to sounds that speak to your soul.

It’s not just saying “thank you” when someone gives you something (though that’s part of it!). Real gratitude is when your whole heart feels warm and fuzzy because you truly appreciate what you have.

When you practice gratitude regularly:

• Problems seem smaller because you remember all the good stuff too
• Your brain literally gets rewired to notice more good things
• You feel happier and more content with what you have
• Other people enjoy being around you more (because grateful people are fun!)
• You sleep better because you go to bed thinking happy thoughts
• You become more generous because you feel so full of good things

Types of Gratitude – Some examples

1. Family who loves you
2. Your friends
3. A teacher who believes in you
4. The way sunlight looks through your window
5. The sound of your family laughing together
6. Getting to eat your favorite things
7. Getting something you have been wanting as a surprise
8. Having a healthy body and mind

Some quick Gratitude exercises:

• Every night before bed, find three good things that happened that day. They can be tiny! Maybe you found a pretty rock, or your dog gave you extra cuddles, or you learned something cool in school.
• Go through the alphabet and think of something you’re grateful for that starts with each letter:
  A: Apples (or hugs from Aunt Sarah)
  B: Books (or your baby brother’s giggles)
  C: Cats (or your cozy blanket)
• Think about something that made you worried or sad in the past that turned out okay. Feel grateful that you got through it and learned something from it!

When you express gratitude to others, it makes THEM feel good, which makes them more likely to be grateful and kind to someone else. Remember, being grateful doesn’t mean you’re never allowed to want things to be better. It just means you’re not waiting for everything to be perfect before you let yourself feel happy and content.