The Happiness List: A wonderfully feel-good story to make you smile this summer!

‘Okay, everyone, let’s make a start. Welcome. My name is Nikolaj Pedersen but everyone calls me Nik. So no doubt you are wondering what to expect, you may be thinking, why am I here? You may be doubting why you have come or thinking, what can this Scandinavian weirdo teach me?’ The assembled group gave a nervous laugh and Nik smiled. ‘That is okay. Don’t worry. The point is that you are here – something has brought you here and for that you should be grateful. I don’t need to know what that thing is – no one needs to know. You can share your stories of course but it is by no means obligatory. Everyone’s story is different, just as everyone’s version of happiness is different. My aim is to help you reframe your lives so that you can find your version. The handouts in front of you contain the list of what I see as the fundamental steps towards achieving this – it’s my happiness list.’ He smiled. ‘These are the things I will try to teach you over the next ten weeks in order for you to find whatever it is you seek. After each session, I will set you homework based on that list item so that you can practise what we have discussed and learnt but I’ll tell you more about that later.’

‘Blimey, he’ll be giving out detentions next,’ mused Fran under her breath. Heather smirked.

Nik continued. ‘I cannot promise that you will find exactly what you need but if you come to each session with an open mind, it will be possible. So, I want you to think of this hall as a drama-free space, where you leave behind your problems of everyday life – take a moment to depart from day-to-day competition and stress, a moment to be open and to open yourself up to possibility. That is all I ask. If you find this isn’t for you, that is okay but I would say that you need to give yourself time – give yourself a chance.’

Fran shifted in her chair as Nik continued.

‘This is also not an individual activity. We are in this together as part of a team. We will help and support one another without judgement or prejudice. We will do all we can to help others find the happiness they seek. Are we in agreement?’

There were hesitant murmurs around the room.

Nik seemed satisfied. ‘Good. So, with that in mind, I am going to put you into groups.’ Fran found herself in a three with Pamela and Heather. ‘These are your official course buddies,’ Nik told them. ‘You will undertake your exercises and challenges alongside them – think of them as family.’

‘Not sure that’s necessarily a good thing,’ murmured Fran to Heather. She laughed.

‘This is going to be fun,’ declared Pamela, grinning at them both.

Fun? thought Fran. Really?Was it realistic to expect people over the age of ten to have actual fun?

She used to watch the kids on the trampoline, bouncing with joy, laughing their heads off. One day last week, Charlie was on there so Fran decided to go out and join her because it had been a shit day and she thought, why not? Fran winced as she recalled bouncing higher and higher, encouraged by her giggling daughter, before realizing with horror that women her age really need to empty their bladders before they tried it.

Fran admired Pamela’s child-like wonder but she reserved the right to remain deeply cynical about the next ten weeks being any kind of fun. She got the feeling that she might have an ally in Heather in this respect. Fran focused her attention back on Nik.

‘After tea, I would like us to try a simple meditation, but, before that, I think it would be helpful if we introduced ourselves and gave one piece of information that we are happy to share – it can be anything, not necessarily to do with happiness. Something that we don’t mind the world knowing – it can be funny or sad or just a fact. I’ll go first to give you an idea. My name is Nik and I play the euphonium.’

Fran snorted with laughter. Nik turned to Jim, who was sitting to his left.

He looked embarrassed, running a hand over his bald head as he spoke. ‘My name is Jim and I used to sing in a Take That tribute band.’

‘Bravo, Jim, and welcome,’ said Nik with an encouraging smile.

Fran felt her mouth go dry as Nik made his way around the circle. Among the group was Sue, who once appeared on Britain’s Got Talent playing the washboard, Georg, who had won awards for his latte art and Pamela, who was a star baker. Even Heather had won a Blue Peter badge. When it was Fran’s turn, she decided to play it for laughs.

‘I’m Fran,’ she began. ‘And I have a dog called Alan.’ Everyone laughed. ‘Yep,’ she went on. ‘I thought it would be funny too but you try calling that name in the park on a Sunday afternoon. You get a lot of attention from middle-aged men and not in a good way.’

More laughter. Fran felt herself relax.

Got away with that one, Fran. You could have announced that you had a dog called Alan who saved you from the brink of insanity but maybe keep that for another time.

It was true. When her brother had turned up on the doorstep six months after Andy died, carrying a spaniel puppy under his arm, she’d wept until she felt weak. Then she punched her brother on the arm for being so bloody irresponsible. Then she hugged him and said he was the best brother ever. The children were over the moon but worried that Fran wouldn’t let him stay.

‘Please, Mum,’ Charlie begged. ‘We’ll help look after him.’

Jude looked at her from behind that floppy fringe, a peppering of spots just visible on his forehead above a pair of huge blue eyes. His father’s eyes.

Fran felt a wave of grief – the widow’s version of a hot flush she called it. It came and went and made you feel bloody terrible. The puppy waddled over and sat on her feet. Her slippers suddenly felt warm. She stared down at him in horror. He stared back at her, eyebrows raised in amazement at his own audacity.

Fran threw back her head and roared with laughter. Her brother and the kids gaped at one other with alarm. Fran knew why. It was the first time she had laughed since Andy’s death and they were worried that this was the sign of her losing it properly. Ranting and raving was understandable but hysterical laughter? Not so much.

‘What’s so funny?’ smirked Charlie, who loved a shared joke.

Fran picked up the puppy. ‘Any animal who has the gall to wee on my slippers in order to gain affection, gets my vote.’

‘So we can keep him?’ asked Charlie, who was sometimes slow on the uptake.

‘We can keep him,’ laughed Fran.

‘Can we call him Alan?’ suggested Charlie. ‘I’ve always liked that name. It’s friendly.’

‘Alan?’ Fran frowned.

Jude shrugged. ‘S’good name. Better than calling him something stupid like Daniel.’

Fran’s brother snorted with laughter. ‘Daniel the spaniel. Good one.’

Fran held up the puppy and squinted into his eyes. The puppy stared back. ‘Alan,’ she said. The puppy gave a cheerful bark of agreement. Fran shook her head with a grin. ‘Alan it is then.’

I wish Alan was here right now, thought Fran as Nik instructed them to find a comfortable seated position after the tea break. She felt nervous and, for some reason, her daft dog always calmed her down.

‘Next week we shall be focusing on mindfulness properly but today by way of an introduction, I would like us to try a simple exercise to give you an example of what it feels like to be mindful – a basic meditation based on breathing. I believe that it is a good skill to learn on the path to a happier existence and we shall be doing our best to practise it as much as possible. It can be tricky to start with so don’t worry if you don’t get it straight away. Now. Close your eyes and place your hands softly in your lap. Be aware of the sensations in your body as you breathe in and out. Focus on nothing but the breathing in and out.’

Fran heard a nervous fart and felt Heather’s body shake with laughter next to her so that she had to bite her lip to stop herself from laughing too.

‘If your thoughts start to wander, do not worry. Simply bring your mind back to your breathing. In and out. In and out.’

Shake it all about, thought Fran. Oh dear. This wasn’t going very well. She tried to focus on her breathing but her overall thought was how ridiculous this was. A group of grown people sitting around in a draughty community hall waiting for it to be over. She opened one eye and looked furtively left and right. Jim’s eyes were tightly shut as he mouthed the words ‘in and out’ to himself. Fran dared a glance at Heather and realized that she was peeking too. They both suppressed giggles as Pamela started to snore peacefully. Nik had his eyes closed so Fran pulled a face at Heather, who had to stuff a fist in her mouth to stop herself from laughing.

‘Okay,’ said Nik, his eyes still closed. ‘Allow yourself to come back to the moment and if it didn’t work for you this time…’ he opened his eyes and looked directly at Fran and Heather, who exchanged sheepish smirks ‘…please be aware that the realization that your mind has wandered is actually an integral part of meditation.’

‘Gold stars for us then,’ whispered Fran to Heather, who chuckled.

‘Ooh, I feel so refreshed,’ declared Pamela, stretching out her arms.

‘That is because you sleep,’ pointed out Georg with a frown. ‘That is not meditation or mindfulness. That is sleep.’

‘Oh. Right,’ said Pamela looking disappointed.

‘Don’t worry, this is all good practice,’ said Nik reassuringly. ‘And an excellent start – well done. So, now I will set your homework. Firstly, I want you to practise mindfulness in your everyday life, find something that works for you. It could be mindful baking, Pamela or mindful dog-walking, Fran.’

‘Yeah, I’m not sure Alan will go for that,’ she retorted.

‘Well, try things out and we can discuss it next week, when we will focus on mindfulness properly. You also have my happiness list and as you can see it is generic. I would therefore like you to come up with your own list. This week, write down one thing, relating to your happiness, that you would like to work on or achieve by the end of the course. It could be “get fitter” or “learn to paint” or something more emotional like “stop feeling guilty”.’ Fran felt her skin prickle. ‘Try to be honest. You don’t have to share it, unless you want to. I would like you to add to your list after every week as we learn together so that by the end of the course you have your own happiness list. Does this make sense?’

There were enthusiastic murmurs and nods from everyone in the room apart from Heather and Fran. They shared a knowing smile, which gave Fran an unexpected feeling of hope.

‘Okay, that’s enough from me,’ nodded Nik. ‘Feel free to ask me questions afterwards or email me in the week if you need to. Good luck and I look forward to seeing you next week.’

‘A happiness list, eh?’ said Fran as she followed Pamela and Heather onto the street. ‘Well I don’t know what Mads Mikkelsen in there is going to make of me listing “eat more KitKat Chunkies, go on a date with Idris Elba and finally clear out the loft”, because that would definitely make me happy.’