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【聽力文本】
True serenity comes from within, but even Buddhists can use a little jump start now and then.
You Will Need
Opportunities to laugh
Time for family and friends
TV-watching time
Absorbing hobbies
And a gratitude journal
A new job
Step 1: Laugh often（經常笑）
Laugh as often as you can. It causes your heart rate and blood pressure to drop dramatically, leaving your feeling profoundly relaxed.
People with a strong sense of humor are less prone to depression and anxiety.
Step 2: Find time for friends（和朋友多聚會）
Find time for friends and family. Researchers who studied very content people found that every single one was extremely outgoing and reported strong social bonds.
Step 3: Take charge（掌控自己的生活）
Take charge of your life—even if that means standing up to a controlling loved one or finding a job that gives you more freedom. Confronting a troubling issue now will ensure more serenity later.
Step 4: Do what you love（做自己喜歡的）
Start a career doing what you love. A Swedish study found that people who work hard at something they find fulfilling are more satisfied with their lives.
No matter how much you love your job, take vacations: people who don’t are more susceptible to heart attacks!
Step 5: Don't feel guilty（不要內疚）
Be a couch potato without guilt. A study of women who kept a daily mood diary found that watching TV at night was their daily relaxation peak.
Step 6: Sleep more（充足的睡眠）
Get more sleep. A major impediment to serenity is fatigue due to lack of sleep.
Step 7: Return to nature（回歸自然）
Go for a hike, take a walk on the beach, or garden—just get outside. Scientists believe that we’re actually hard-wired to relax when we’re in the presence of the natural world, including plants and animals.
Step 8: Go with the "flow"（順其自然）
Go with the “flow,” which is the state of intense well-being that occurs when we are so immersed in an activity that we lose all track of time—researchers say this is a key to contentment.
Step 9: Keep a gratitude journal（記下一個感謝日記）
Keep a gratitude journal. Studies show it helps us want what we already have — the true key to happiness.
