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Like most of us, Dee Marques spent more time inside at home during the pandemic. It gave her the opportunity to discover the power of pottering – leisurely carrying out small tasks and activities without pressure. Here she shares the benefits it can bring to you. The lockdowns we went through during the COVID pandemic meant many of us spending time indoors trying to keep ourselves entertained. As someone used to an outdoorsy lifestyle spent in nature, I found it tough to find meaningful things to do. That was until a friend said she kept herself occupied by simply pottering around her house most of the day. I tried it, and found it too rewarding to keep it all to myself! So, What Exactly is Pottering Around? Pottering around is all about keeping busy at a leisurely pace, without feeling the need to have specific plans for things that need to be achieved. It’s about letting your eyes wander around your home and finding things that could be done, instead of having a pre-planned list of tasks in your mind. So, in my case, when I first discovered pottering about I started by sorting my fabric stash by colour and then moved onto my button stash. Next, I went to the kitchen to make myself a coffee and put all the bagged spices into glass jars, then picked some rosemary from the garden and setting it to dry. That’s what it’s like to potter around: finding enjoyable tasks that don’t feel like a chore; little jobs you want to do, not tasks that you have to do. Perhaps things you haven't had time to get around to doing due to a busy life. “Pottering around is all about keeping busy at a leisurely pace, without feeling the need to have specific plans for things that need to be achieved.” Pottering around is also about choosing activities that you can look back on and admire or enjoy, and about allowing yourself to jump from one thing to another without feeling guilty about it. However, scrolling down your phone or sitting in front of the TV doesn't count as pottering around! Indeed, keep your pottering digital free as much as possible and you’ll find it much more rewarding this way. So, Why Give Pottering Around a Go? I’ve come to think of pottering as a coping strategy. Sometimes we feel overwhelmed or anxious, and while there’s no right way of dealing with these feelings, the more tools we have, the better our ability to weather the storm. In fact, pottering around can really help when we feel outside of our comfort zone. How? Here are six examples: 1. It promotes mindfulness Pottering about includes some elements of mindfulness, such as the commitment to be intentional and aware of the present. It’s also similar to mindfulness in that it’s a conscious way of using our time, encourages relaxation and non-striving. indeed, there’s enormous freedom in realizing that we don’t always have to fill our spare time trying to achieve something. Tidying your wardrobe is a perfect pottering task 2. It helps us rediscover beauty Potter around for a while and you’ll start to discover pleasure and beauty in small things. In my case, I realised how rewarding it was to arrange fabric by colour; how delightful it was to find little differences in colour shade or intensity. It’s something I’d probably have never experienced if I hadn’t decided to potter about, and for that I am grateful. 3. It helps us go slow Pottering about can help you learn to pace your routine and slow down a notch. It’s so relieving to finally understand that we don’t always have to be speeding onto the next thing and running from deadline to deadline. “Potter around for a while and you’ll discover pleasure and beauty in small things. Pottering helps you learn to pace your routine and slow down a notch. Time is a luxury, so treat yourself by learning to take things slowly. Pottering around isn’t goal-oriented and so it can be considered part of slow living, which has multiple benefits, from better digestive health to a more positive mindset. 4. It helps us reassess productivity Linked to this is the fact that pottering can help us re-assess what it means to be productive. You can say there’s 'normal' (or productive) time and time to potter about. Both have their own advantages, but the thing with productive time is that we can only keep at it for so long before fatigue or burnout set in. This is why it’s important to balance it with time to just potter around. MORE LIKE THIS: The 6 Science-Backed Benefits of Living Simply The Power of Silence. 10 Benefits of Cultivating Peace and Quiet How to Practise Niksen: the Art of Doing Nothing 5. It can help in reducing stress I’ve already said that pottering isn't doing nothing at all, it’s an active pursuit that entails movement without the rush we usually associate with 'being on the move'. There’s plenty of evidence confirming the benefits of controlled and slow-paced physical movement. For example, practices like tai chi are sometimes described as 'medication in motion' that can reduce stress and improve cardiovascular health. Pottering around in the garden 6. It's simple! You can jump straight into pottering around, since you don’t need anything special to get started and it’s not like taking up a hobby that requires specific gear or tools. If you want to potter about, just look around and you’ll find plenty of simple things you can do with what you already have. Some Ideas For Pottering Around OK, so now you the benefits of pottering about, here is some inspiration to get you kick-started into action: Gardening or landscaping – without any pressure Going for a mindful walk Writing a thank you note to a friend Sorting out your fabric or yarn stash Grinding favourite coffee beans Neatly folding the clothes in your dresser Organising your tool box Cleaning and sorting the cutlery drawer Hanging a bird feeder in your balcony or patio Making some DIY potpourri Enjoying your very own tea ceremony or ritual Reorganising the book shelves Going through recipe books and finding new dishes to try Polishing jewellery Polishing wooden surfaces Oiling those squeaky door hinges Tackling “the bag of bags”: that plastic bag full of other plastic bags we all have! Creating a music playlist for working, relaxing, or reading One last suggestion is to keep track of all the good things that happen once you allow yourself time to potter. This will generate awareness and appreciation for this way of using time, and you may discover something new about yourself too. The Takeaway: the Power of Pottering Around Pottering around is a great coping strategy that you can turn into healing self-care sessions where you experience time without pressure and learn to just be. So, are you ready to become a potterer? Give it a try, discover the magic of pottering about, and find peace, contentment and happiness. ● Images: shutterstock/goodluz, shutterstock/Kostikova Natalia happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up for free now to: ■ enjoy our happiness magazine with practical life tips ■ share and support others in our happiness forum Stress management | Healthy habits Written by Dee Marques A social sciences graduate with a keen interest in languages, communication and personal development strategies. Dee loves exercising, being out in nature, and discovering warm and sunny places where she can escape the winter.

There are many different types of Buddhism. Ann Vrlak explains the unique components of the main four Buddhist branches: Theravada, Mahayana, Vajrayana, and Chan/Zen. You don’t need to wear a robe or shave your head to explore Buddhism. This worldwide religion is practiced by people who want tools to live more simply and mindfully, all the way to those who want to dive deep into a more spiritual lifestyle. To take a quick look back, Buddhism was born over 2,500 years ago in the region now known as northern India. With the help of a vast web of trade routes, Buddhism spread across Asia, and eventually around the world. The Buddha’s teachings were influenced by the various cultures they came into contact with, to create many different forms of Buddhism. These adaptations are both cultural and personal. For example, a culture might place high value on community. Or, someone might have a personal value of individual responsibility. The good news is, the branches of Buddhism now offer a doorway for everyone to enter. Buddhism has multiple branches: which suits you best? Let's take a look at the four most prominent types of Buddhism: Theravada, Mahayana, Vajrayana and Chan/Zen Buddhism. 1. Theravada Buddhism If you’re drawn to learning about personal awakening and responsibility, Theravada is the branch of buddhism to begin with. It is the oldest surviving branch of Buddhism and the most traditional, practiced primarily in Southeast Asia: Thailand, Laos, Sri Lanka, Myanmar and Cambodia. Theravada Buddhism has a structured, disciplined approach to spiritual growth. Building self-awareness is key – examining how the teachings are reflected in your unique life circumstances and challenges. “If you’re drawn to learning about personal awakening and responsibility, Theravada buddhism is the place to begin. It is the oldest surviving branch of Buddhism.” This school of Buddhism has a foundation of deep practice, always favouring direct experience over conceptual understanding. The ultimate goal is individual enlightenment: liberation from suffering. Theravada Buddhism is grounded and practical, with insight and mindfulness meditation as the central practices. They are integrated into daily living, as well as long periods of meditation and contemplation. This intense practice is honourable, whether it’s done by those on the monastic path or everyday practitioners. In a nutshell Theravada offers a step-by-step, structured approach to personal awakening. 2. Mahayana Buddhism The “Great Vehicle” is used to describe Mahayana Buddhism. Mahayana expanded from India, into China, Japan, Vietnam and Korea to become one of the most influential schools of Buddhism. While Theravada puts individual enlightenment at the centre of its philosophy and practice, Mahayana believes the goal is awakening for the sake of all beings. In fact, Mahayana sees individual enlightenment as a contradiction or misunderstanding. To highlight that perspective, this type of Buddhism uses the core idea of the bodhisattva. This is someone who devotes themselves to practice not only for themselves, but for others. In fact, the selflessness of the bodhisattva is said to be so pure they “hold themselves back” from total enlightenment until all beings can join them. Meditation is a key component of Theravada Buddhism For Mahayana Buddhists, development of compassion is given equal importance to wisdom. True wisdom is not realized, unless it is interwoven with compassion. So, Mahayana practice focuses more on a direct awakening of the heart. There is a wide range of practices and texts, based on the belief that there are many “skillful means” to open one’s heart. Practices include chanting, visualizations and devotions. In a nutshell If placing compassion at the centre of your spiritual life feels best to you, embracing the benefits to others, begin with the Mahayana branch of Buddhism. 3. Vajrayana Buddhism Vajrayana Buddhism grew out of the Mahayana tradition and is its most elaborate form. If you have seen any of the Dalai Lama’s rituals or temples, you had a glimpse of the complex world of Vajrayana Buddhism: mandalas, sand paintings, deities, symbols and chanting. This “Diamond Vehicle” of Buddhism came to its most intricate expression in Tibet and the Himalayan Regions of Nepal and Northern India. “Which type of Buddhism calls to you? Each has its own way to understand and engage with our human experience.” It is these rituals and objects that differentiate Vajrayana Buddhism from other schools of Buddhism. These are much more than symbolic.They are intended to directly affect your mind and energy. Contemplating a mandala, for example, does not engage your thinking mind. It resonates with a deeper way of seeing life’s patterns. This branch of Buddhism, more than others, is considered a serious commitment that depends on a relationship with a teacher. In a nutshell If you’d like to learn a casual meditation practice, one of the other types of Buddhism is best. Vajrayana Buddhism is for you if you want to dedicate yourself to consistent inner work with an established teacher. 4. Chan/Zen Buddhism Now, we go to the other end of the complexity spectrum to Chan/Zen Buddhism. In both China (Chan Buddhism) and later in Japan (Zen Buddhism), practitioners wanted a stripped-down, essential spiritual philosophy and practice. Chan/Zen Buddhism centres on ideas that might sound familiar to you: simplicity and mindfulness in everyday activities, and direct experience of the awakened view through disruptive practices. Let’s briefly look at these concepts, especially the latter. Mindfulness is core to Chan/Zen Buddhism Chan/Zen encourages mindfulness and practices around every action you take; honouring everything, no matter how small. This idea is behind tea ceremonies and creation of rock gardens. When you do simple, mundane activities, with full attention and reverence, something rich shines through. RELATED: Visualization Meditation: How to Practice it Do Buddhists Believe in God? What Goes Around Comes Around: is Karma Real? Koans are one of Chan/Zen’s most infamous tools. These are paradoxical sayings that your mind can’t untangle, so not only does it become frustrated, but it temporarily “goes offline.” When your day-to-day mind lets go, a direct experience of reality breaks through. In a nutshell If using tools to bypass your usual way of thinking is exciting to you, try Chan/Zen koans. They are creative, surprising ways to wake up your mind. Chan/Zen Buddhism is also a powerful way to begin a practice that embraces mindfulness of everyday actions. Takeaway: Types of Buddhism Which branch of Buddhism calls to you? Each has its own way to understand and engage with our human experience. The four types of Buddhism we have talked about here offer a doorway in for people with different goals and personalities. And, if you want to explore, there's no reason you can’t try all of them. See which buddhism type supports you best in areas you care about – and that might be different at different stages of your life. Curiosity is all you need to begin. ● Images: shutterstock/Dilok Klaisataporn, shutterstock/Christophe Badouet, shutterstock/Microgen happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up for free now to: ■ enjoy our happiness magazine with practical life tips ■ share and support others in our happiness forum Gratitude | Altruism | Acceptance | Ethics & Morals Written by Ann Vrlak Ann Vrlak is Founder of OneSelf Meditation and a meditation practitioner for over 25 years. She’s a Certified Meditation Teacher for adults and for children (the best job ever!). She loves to share how the perspective and practice of meditation can support people with their everyday stresses and on their journey of self-discovery.

Many of us tend to shy away from the discomfort of uncertainty. However, as psychologist Stanislava Puač Jovanović explains, embracing the unknown and adapting to new situations often leads to personal growth and increased strength. The art of embracing the unknown should be a mandatory school subject. It is a skill most of us lack – which is only natural – and all of us necessitate. I am not an adventurist. It is probably not cool to admit that about yourself, but that is how it is. I have tried to avoid terrains that were out of my comfort zone for my whole life. Indeed, I am not the kind of person who will leave everything and go to Nepal to see how things will pan out. I do admire those people – but I am not one of them. However, no matter how fond of certainty I may be, life has got it in for me. Yes, it is unpredictable by definition. And always will be. Take the COVID-19 pandemic, for example. No one saw it coming. Many people had to make changes to how they work, socialise, live. It was a great unknown – and still is – but we have had to embrace the changes it has brought. Indeed, there will always be uncertainty in everybody’s life. So, how do we learn to accept and adapt to it? How can we embrace the unknown? Embracing the unknown and personality One of the most well-known, established, and used psychological tests, BIG-5, resides on an empirically confirmed assumption about five broad personality traits. One of those traits is openness to experience. This trait includes the following aspects: active imagination (fantasy) aesthetic sensitivity attentiveness to inner feelings preference for variety (adventurousness) intellectual curiosity challenging authority (psychological liberalism) People who score low on this scale are more conventional in their thinking and behaviour. They are usually closed to the unknown and new experiences. Such an individual prefers regular routines over new experiences. Open new doors and welcome the unknown Conversely, according to research, someone who has high openness to experience might have a broader range of interests. They could be more creative and knowledgeable because they are fine with uncertainty. In other words, such a person is not reluctant to jump right into new information and experience. Changing perspective to welcome the unknown Therefore, some people are simply more open to experiences. That is their personality trait. However, it only means embracing the unknown and the uncertainty of life comes naturally to them. It does not mean you cannot learn to shift your perspective and do the same. Let us explore several argument points that will help you shift your perspective from being afraid of uncertainty to embracing uncertainty. 1. Realise that everything is impermanent Obviously, nothing lasts for ever. But we secretly hope good things do. This is why we are so afraid of uncertainty. However, when you think about it, you will realise that you have never been 100 per cent certain about how things will unfold. Also, nothing ever stayed the same. All things pass. When you accept this thought, you might start feeling more confident about facing the unknown. 2. Letting go of attachment is beneficial When we cling to things and people, we suffer. It is one of the four noble truths in Buddhism. Attachment, albeit a natural human feeling, has a dark side to it. When you are attached to something, be it good, bad, or neutral, you become convinced you cannot go on without it. “Embrace the unknown. Uncertainty is everywhere, whether you like it or not. It is the path towards true joy and openness to life’s wonders.” When you learn to let go of past hurts, hopes or anxieties about the future, you can then go with the flow of life and enjoy it without fear. 3. Every new path and experience means growth You always learn when you try something new, regardless of how successful or not you might have been. And with learning comes growth. It was once believed that we were born with all the neurons we would ever have. Nonetheless, we now know that new neurons get formed during adulthood, too. The same goes for new neural pathways. If your counterargument is: “It might be painful”, remember all the instances in which you endured pain for the sake of growth. Start with teething as an infant, for example. You would not relinquish your teeth because it hurt a little, would you not? Embrace the unknown: every new path means growth 4. Surviving the unknown makes you stronger It may be a cliché, but think of the unknown and uncertainty as an opportunity to survive and become stronger because of it. RELATED: Following Your Bliss: 5 Steps to Get Started The Time is Now: How to Stop Worrying About the Future One Upside to the Feeling of Uncertainty Unpredictable situations will arise, that is certain. They all bear valuable life lessons, no matter how petty or profound they may be. When you overcome obstacles and swim back out to the surface after a storm, you find yourself tougher and wiser than before. 5. There is always one thing you can control: your reactions When you fear uncertainty, you fear the loss of control. However, know that you can always control one thing, no matter what happens to you. Your reactions are absolutely in your power. Whatever happens, you will decide how to respond. We may not be able to control much of what happens to us in life, but we can choose how to handle the circumstances. So, ultimately, you do have control over uncertainty because you command your thoughts and behaviours. 6. The unknown can make life exciting Embracing the unknown comes with a recognition of the mysteriousness of life. Even though your first response might be: “Yes, I want to know my future!” upon closer introspection, you might be surprised. “To embrace the unknown is to live the life as it was meant to be lived — being surprised by all its miracles.” Indeed, a recent study from the University of Granada confirmed that most people do not really want to know what lies ahead. In fact, only 1 per cent of people consistently said they would want to know their future. Furthermore, between 40-70 per cent of participants in the study said they would not even want to know about the positive events in their future. The numbers for negative events are even higher – 85-90 per cent would not want to find out ahead about adversities that await them. To embrace the unknown is to live the life as it was meant to be lived — being surprised by all its miracles. Embrace Uncertainty: 6 Ways So, how can we learn to embrace the unknown if it is not our second skin? How do we learn to accept uncertainty and even enjoy it? Here are some ideas on how to stretch your comfort zone little by little: Stop overthinking and overplanning Trust your ability to land on your feet, no matter what happens. The next time you have a decision to make, embrace the unknown and do not try to predict your distant future. Stick with the immediate facts and choices. Learn to live in the present moment Another Buddhistic wisdom we all would benefit from – living in the now. We cannot change the past. We cannot predict the future. While we are trying the latter, we are missing out on the only thing we do have – the present moment. Indulge in spur-of-the-moment experiences I am not propagating recklessness or risky/unhealthy behaviour. However, when things are safe, do allow yourself some impulsiveness. I am talking about an unplanned trip with your friends, for example. Even taking an unplanned route to work or anywhere else could help you practice embracing the unknown. Do not compare your past experiences with what is happening right now. If you do, you might start acting on the basis of what had happened sometime before, not what is going on right now. And you could fear the outcomes that once ensued – but you do not know what will happen this time. Switch fear for curiosity A 2021 study published in Current Psychology revealed that mindfulness truly contributes to meaning in life. However, this relationship is mediated by curiosity and openness to experience. In other words, when you decide to be curious about what happens next, you will learn to embrace the unknown and uncertainty and, at the same time, help other beneficial psychological processes to evolve freely. Exercise gratitude When you develop the habit of being grateful, you also learn to notice how every situation brings something to be thankful for. Such a skill will help you embrace the unknown because you know that every cloud has a silver lining. Takeaway: Embracing the Unknown Uncertainty will always be a part of life. This is a given. And, paradoxically, the more you try to prepare for the unpredictable, the more surprised you may become. I am not saying you should give up on acquiring information, planning or developing your skill-set. You should always strive to be the most resilient and resourceful version of yourself. However, if you see the unknown as the enemy, chances are, you will not be able to enjoy the variety of life. The unknown comes with both the good and the bad. If you only expect enjoyable experiences and avoid anything new for your fear of adversities, you might miss out on half of life. So, embrace the unknown. Uncertainty is everywhere, whether you like it or not. When you welcome it into your existence, you will be at peace. Embracing the unknown is the path towards true joy and openness to life’s wonders. • Images: shutterstock/everst, shutterstock/StunningArt happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up for free to enjoy: ■ our happiness magazine with practical life tips ■ sharing and supporting others in our happiness forum Authenticity | Courage | Assertiveness Written by Stanislava Puač Jovanović Stanislava Puač Jovanović has a master’s degree in psychology and works as a freelance writer and researcher. Her primary focus is on questions relating to mental health, stress-management, self-development and well-being.

As one of the most important figures in the fields of mindfulness, meditation and Zen Buddhism, Thích Nhất Hạnh continues to have a major influence around the world. We share some of the best Thích Nhất Hạnh quotes and take a deeper look at his teachings. Thích Nhất Hạnh is recognised internationally as one of the most influential figures in the fields of mindfulness, meditation and Zen Buddhism. Having been ordained as a monk in 1949, Nhất Hạnh has since written more than 100 books and has travelled the world, imparting wisdom and sharing his philosophy on life. Over a period of almost 70 years, Nhất Hạnh built a lasting legacy through his lessons on meditation, self-awareness, understanding, peace, love and non-violent conflict resolution. Thích Nhất Hạnh passed away in 2022 after a long life dedicated to his mission. Thích Nhất Hạnh quotes: engaged Buddhism 'Engaged Buddhism' is a term coined by Thích Nhất Hạnh, with its first known usage coming in his 1967 book, Vietnam: Lotus in a Sea of Fire. As a philosophy, it was heavily influenced by the Buddhism practised and taught by Master Tai Xu, who was influential in helping to reform Chinese Buddhism. While Tai Xu advocated what he referred to as human-life Buddhism, Nhất Hạnh developed this philosophy further. Essentially, the 'Engaged Buddhism' he teaches focuses on using the insight gained through meditation and dharma teachings to ease economic, social and political suffering within society. “When bombs begin to fall on people, you cannot stay in the meditation hall all of the time. Meditation is about the awareness of what is going on — not only in your body and in your feelings, but all around you.” Thích Nhất Hạnh The Thích Nhất Hạnh quote above actually originates from an interview with Lion's Roar magazine and perfectly captures Nhất Hạnh's core belief in 'Engaged Buddhism', which became especially important to him and his spiritual community in the midst of the Vietnam War, during which they aided those that were experiencing the horrors. Thích Nhất Hạnh's influence lives on in his quotes and books Nhất Hạnh saw the help they provided as being part of their mindfulness and meditation practice, rather than something separate from it. What this particular Thích Nhất Hạnh quote demonstrates is the belief that meditation can (and should) extend beyond the self, due to the insight and perspective it provides. Quotes on: The Enemies of Man Over the years, Thích Nhất Hạnh has often used his influence and wisdom to stress the importance of recognising the fact that the true 'enemies of man' are ideological, rather than physical. The most famous example of this philosophy being put into words came in the mid 1960s, in a letter written to Martin Luther King. In it, Nhất Hạnh wrote that the enemies of monks in Vietnam were not man, but "intolerance, fanaticism, dictatorship, cupidity, hatred and discrimination". He also opined that in the civil rights struggle in the US, Martin Luther King's enemies were not specific human beings, but "intolerance, hatred and discrimination". “When another person makes you suffer, it is because he suffers deeply within himself, and his suffering is spilling over. He does not need punishment; he needs help. That's the message he is sending.” Thích Nhất Hạnh This Thích Nhất Hạnh quote is an interesting extension of the basic 'Enemies of Man' teaching. Once again, it centres on the idea that we should not see those who do wrong as our enemies, or as people in need to punishment or retribution, but instead as people who can be helped, or who are in need of help. MORE LIKE THIS: The Hearth of Buddhism: the Birthplace of Buddha Who is Jon Kabat-Zinn, the Master of Mindfulness? Jack Kornfield: Mindfulness Teacher and Author Throughout the 1960s and 1970s, Nhất Hạnh continued to promote the virtues of non-violence, even in retaliation to violent actions. These words help us to understand the deep-rooted beliefs that made this possible for him. Quotes on: embracing science Another key teaching that has come to define Thích Nhất Hạnh's philosophy is his view that traditional Zen Buddhist practices can work in conjunction with science. In particular, he embraced Western psychological research and utilised aspects when teaching Buddhist Psychology at Vạn Hanh Buddhist University and Cornell University. RELATED: How to Practice Buddhism For Beginners It's only through embracing science in this way that ancient wisdom can play a meaningful role in the modern world. This concept is explored in several of Nhất Hạnh's published works, including the 1992 book, The Diamond That Cuts Through Illusion and Understanding Our Mind from 2001. “Aware of the suffering created by intolerance, we are determined not to be bound to any doctrine, theory, or ideology, even Buddhist ones. Buddhist teachings are guiding means to help us learn to develop our understanding and compassion. They are not doctrines to fight, kill, or die for.” Thích Nhất Hạnh Appearing in his 1987 book entitled Being Peace, this quote from Thích Nhất Hạnh emphasises the extent to which he discourages dogmatic adherence to any particular set of teachings, because such inflexible attitudes inevitably lead to conflict and, ultimately, suffering, rather than happiness, peace and contentment. Instead, one of Nhất Hạnh's most important philosophies is related to the value of being open to new ideas, being willing to challenge existing ones and being adaptable to new research, evidence and technology. There is, after all, wisdom in letting go of bias and recognising that the concept of 'truth' can be fluid, rather than absolute. Thích Nhất Hạnh travelled all over the globe, sharing his knowledge Quotes on: love and infatuation In more recent years, Thích Nhất Hạnh's teachings have placed an emphasis on the concept of love and on defining precisely what it is. In his 2015 book How to Love, he argues that the ideas of 'love' and 'understanding' are inextricably linked. “Understanding is love's other name,” he writes. With this as the starting point, Nhất Hạnh is able to de-construct the difference between love and infatuation. Love, he says, is about understanding another person and their suffering. Infatuation, on the other hand, is a distraction from one's own suffering and understanding is replaced with fantasy, illusion and projecting ideas onto someone. “If our parents didn't love and understand each other, how are we to know what love looks like? The most precious inheritance that parents can give their children is their own happiness.” Thích Nhất Hạnh Finally, this Thích Nhất Hạnh quote, which also appears in his 2015 book How to Love, neatly sums up one of the most significant conclusions he draws, which is that love is something which can be seen and learned. “If we have happy parents, we have received the richest inheritance of all,” Nhất Hạnh writes. As Maria Popova points out, this is in-keeping with what psychologists know about the role of 'positivity resonance' in learning how to love. Once again, this quote shows how Thích Nhất Hạnh's traditional Zen Buddhist philosophy can operate in perfect harmony with modern scientific research and reasoning. ● Images: d nelson - arrival, CC BY 2.0, Duc (pixiduc), CC BY-SA 2.0 and mettabebe - Thich Nhat Hanh at festival in Da Nang, CC BY-SA 2.0 happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up for free now to: ■ enjoy our happiness magazine with practical life tips ■ share and support others in our happiness forum Gratitude | Acceptance | Altruism

The benefits of Vedic meditation are many: improved sleep, clearer thought, and lowered stress. Meditation teacher Ann Vrlak explains how to practise this ancient meditative form and guides you on the power of the vedic meditation mantra. Vedic meditation is an ancient form of meditation practice – in fact, it’s the very first. The many styles of meditation that you see today all originated from this original practice. The source of Vedic meditation is the Vedas, a series of texts that form the basis of Indian philosophy, all branches of yoga, and the science of Ayurvedic medicine. For centuries, all three of these disciplines have had an enormous impact on people’s health and well-being around the world. The Vedas lay out a comprehensive path to a happy and meaningful life through experiential learning. When you practise Vedic meditation, you will go on a journey of self-discovery and apply what you learn to all aspects of your daily living. So, what is Vedic meditation? Vedic meditation is centred on a mantra – a phrase that is repeated either out loud or silently in your mind. “Mantra” is made up of two Sanskrit words: “man” which means mind, and “tra” which means vehicle or transport. So, a vedic meditation mantra is a vehicle to take your mind from one place to another: perhaps from the busy activity of your day-to-day mind to a deeper, quieter place, that is often covered up by that activity. Vedic meditation uses mantras, and can be done at home The most ancient mantras are in the Sanskrit language because Sanskrit is what’s known as a ‘vibrational’ language. What does that mean exactly? It means that the sound of the words, their vibrations, create the experience of the words’ meaning. For example, the Sanskrit word for peace is “shanti.” It’s said that when “shanti” is repeated, the sound itself invokes the feeling of peace. Or when the word for compassion, “karuna,” is repeated, you will be filled with a feeling of compassion. “When you practise Vedic meditation, you will go on a journey of self-discovery and apply what you learn to all aspects of your daily living.” And you probably already had experiences of how relaxing sounds can be. The sound of a running river. Or birds singing. In fact, you don’t relax through thinking about the river or the bird, but from the sounds themselves. Similarly, using a vedic mantra meditation gives your brain something innately healthy to focus on – a break from a busy mind. RELATED: What Is a Sound Bath Meditation and What Are Its Benefits? It’s worth pointing out that Vedic meditation also helps you to be more mindful and do one thing at a time (something which is deeply calming). Indeed, studies have shown that multitasking is actually stressful for our minds and bodies and, in fact, it may not even be truly possible. What are the benefits of vedic meditation? So, before explaining how to practise Vedic meditation with mantras, let’s take a look at its main benefits. If you feel you are healthy, what would that look like to you? A generally healthy person would: Sleep well Vedic meditation nurtures a healthy nervous system. It activates your parasympathetic nervous system, the part of your body that governs relaxation and rejuvenation. Additionally, it helps to reduce stress chemicals that accumulate in your body, and allows a deeper, more restful sleep. Feel relaxed and be able to relax when needed Anxiety and stress are epidemics in our modern world. The relaxing effects of vedic meditation can be used any time you’re aware of being anxious or stressed. And the healing, anti-anxiety effects build over time and lower your overall stress level. Think clearly and creatively Have you ever noticed that when you’re anxious it’s hard to think? The ability to relax in the moment and have a generally low stress level allows your brain to work better. Areas across your brain work together more efficiently so you are more creative and productive. When your nervous system is rejuvenated, you have more resources at your fingertips to respond to your life wisely and compassionately. Be emotionally balanced and calm Your emotions have physical and mental components that can become a vicious cycle, creating upset or intense suffering. Just as your thinking becomes clearer and more holistic through vedic meditation, your emotions also become clearer and more grounded. Have all the energy you need Because Vedic meditation activates the rest and rejuvenate part of your brain, because you’re sleeping well, and because you’re reducing your stress level, your energy levels should soar. Be content Taken all together, doesn’t this sound like a recipe for contentment? You are physically rested and relaxed, and your thinking and emotions are clear and calm, supporting you in your best intentions. All of these things make your connections and relationships with people easier and more fulfilling. And, you have energy for the things that matter to you most. How to practise vedic meditation First, it’s important to know you don’t need any religious or spiritual belief to do Vedic meditation. All you need is a mantra, a few minutes of quiet, and a spirit of adventure. As I mentioned earlier, traditional mantras are in Sanskrit. Give one of the vedic meditation mantras below a try. If for any reason you’re not comfortable with them, you can use words in your own language, like “peace” or “compassion.” How to do vedic meditation in 6 steps Decide on a length of time to practice and do your best to stick to it. You can start with 10 minutes and build up to 40. 1. Choose your mantra. Here are a few traditional Sanskrit mantras OM. The primordial mantra, the sound of the universe or, in Indian philosophy, the sound of pure consciousness. Repeating this mantra can help you let go of personal worries and connect with the universal sound. SO HUM is another ancient mantra which means 'I am that'. Not only can you connect with pure consciousness, you can experience yourself as that consciousness. OM MANI PADME HUM is a lovely mantra meaning “the jewel in the lotus.” Lotus flowers grow in mud. This mantra invokes your power of transformation, your ability to overcome things and find the jewel in difficulty. 2. Find a quiet space When you’re first learning any kind of meditation, it’s best to take time away from your usual daily activities in a quiet space. It can be as simple as a comfortable cushion or chair in the corner of a room. As you become more experienced, it will be easier to close your eyes for a few minutes of practice wherever you are. Find a quiet spot to practise vedic meditation 3. Sit and connect with your body Take a comfortable sitting posture, physically relax as much as you can, and let your attention gently scan your body. Take a few deep breaths, letting go a bit of any tension or stress each time you exhale. 4. Use your mantra Bring your mantra to mind and, if you like, its meaning as well. Know there’s nothing you need to do or create; you’re simply repeating your chosen mantra. Start by repeating it softly, out loud. Focus on the feeling of the sound, how the vibrations feel in your throat, your heart, your stomach – wherever you feel it most. “Using vedic meditation mantras nurtures a healthy nervous system and helps to reduce stress chemicals. It also allows a deeper, more restful sleep.” When you find that your attention has drifted to a memory or a plan or anything else, that’s all part of the practice. Notice where your attention is and gently come back to repeating your mantra. After a moment or two, start to repeat the mantra more and more quietly, until you're repeating it silently inside. RELATED: Turning Pain Into Compassion: Tonglen Meditation 9 Science-Backed Benefits of Meditation Does Meditation Really Work? Here's What Science Says If you like, you can lengthen the silence between the repetitions, with the mantra coming out of and going back in to silence. If you find you become distracted in longer silences, come back to repeating the mantra more often. 5. Returning to body awareness When your practice time is almost done, let go of the mantra and bring your attention back to the physical sensations in your body. Again, gently scan your body and notice if areas of your body feel different than before. Also, notice the state of your mind and your emotions. There’s no right or wrong way to feel, just notice what is here for you. 6. Close with a breath When you’re ready, end with another few deep, relaxing breaths. The takeaway: what is vedic meditation? Just like any other activity or skill you learn, getting the full benefits of vedic meditation and mantras takes time. However, by practising it you will become sensitive to subtle body, mind and emotional states – becoming a keen observer of yourself. Indeed, you may notice quite quickly small shifts in your stress level, mood and well-being as you practice. And, you may find, like so many people do, that the act of vedic meditation itself creates an oasis where you experience just a little more relaxation, a little more contentment, and a little more joy. A little of any of these experiences goes a long way in improving your happiness levels! ● Images: shutterstock/Zdenka Darula, shutterstock/fizkes happiness.com | The fine art of being: learn, practice, share Are you a happiness.com member? Sign up for free now to: ■ enjoy our happiness magazine ■ share and support in our happiness forum Gratitude | Acceptance | Altruism | Volunteering Written by Ann Vrlak Ann Vrlak is Founder of OneSelf Meditation and a meditation practitioner for over 25 years. She’s a Certified Meditation Teacher for adults and for children (the best job ever!). She loves to share how the perspective and practice of meditation can support people with their everyday stresses and on their journey of self-discovery.

The global pandemic, political turmoil, and now the ongoing cost-of-living crisis has left many of us feeling increasingly stressed, anxious and upset. With that in mind, Dee Marques shares 11 practical tips to feel stress-free quickly – all backed by science. Stress is one of the biggest health challenges we face today. While a small amount of positive stress can be good for us, ongoing chronic stress can lead to or exacerbate many serious health problems. And with Coronavirus still testing the health and well-being of the globe, it's become increasingly difficult to remain free from stress, with many of us noticing our anxiety levels are on the rise. Indeed, in the US, more than 55 per cent of people claim to feel stressed during the day, a figure that’s well above the global average (35 per cent). Meanwhile, in the UK, nearly 75 per cent of adults say they have felt overwhelmed by stress at some point over the past year. In fact, stress isn't “just stress”, since it affects both our mental and physical health. Studies show a close link between stress and mental health conditions like depression and anxiety. Other side effects of unmanaged stress include anger, low self-esteem, loneliness and poor memory. As for its potential impact on the body, stress can cause anything from headaches to digestive disorders, insomnia, skin and hair problems, and increased chances of developing heart conditions. 11 ways to feel stress-free fast Since stress is so widespread, you may wonder if it really is possible to become free from stress. While that may seem hard to achieve, there are definitely things you can do to reduce your stress and anxiety levels that do not require a great deal of time or money. Here are 11 ideas you can try to reduce stress and start to feel calm quickly. 1. The power of houseplants One of the simpler (and more enjoyable) steps you can take is creating a stress-free environment. We can’t always do that at large scale, but there are little things you can do in you home and personal working space. Indoor plants, as humble as they may seem, have become increasingly popular recently and for good reason – they can boost enormously your ability to cope with stress. Plants may reduce blood pressure and stress levels shutterstock/Amilao In fact, a Japanese study compared the feelings produced by transplanting a plant vs working on a computer. The result showed that while the group who worked on a computer had higher blood pressure, those who interacted with plants felt calm and soothed. Indeed, adding indoor plants to your home environment can make a world of a difference and help you to become stress-free. 2. Breathing techniques Our bodies react to stress by going into overdrive. Studies confirm a link between slow controlled breathing and the nervous system: taking deep breaths reminds the brain that it’s time to calm down, and then the brain sends the same message to the body to stabilize the heart rate and release tension in the muscles. If you’re not familiar with the benefits of controlled breathing, it’s time to explore some techniques that can help you control anxiety and help you feel stress-free. Check out the final tip in our article on mindful behavior for a great breathing technique that will relax you within seconds and feel your melt away. 3. Physical activity Exercise causes a spike in endorphins, one of the happiness hormones. To achieve a stress-free state, the key is to engage in physical activity regularly. The type and frequency of exercise depends on your preference and overall health status, but as a guideline, a Finnish medical study found that moderate aerobic exercise was best for higher endorphin levels. “Adding indoor plants to your home environment can make a world of a difference and help you to become stress-free.” Some types of moderate exercise that can bring relief include cycling, brisk walking, mindful running, and water aerobics. The impact of COVID-19 means we can't do all of these right now, but still try and do some form of exercise in your home or garden to keep your spirits up and mental health in check. 4. Body relaxation To become stress-free fast, add a mix of mood-boosting exercise with calming relaxation techniques. Relaxation methods like tai chi, meditation, yoga, or mindfulness have been practised for centuries. Consciously relaxing your body, or even parts of it, can slow down your heart rate, lower stress hormone levels, and boost confidence in your ability to cope with problems. Some techniques you want to try include progressive muscle relaxation, massage therapy, qi gong, and ashtanga yoga. RELATED: Yes, You Can Meditate Lying Down. Here's How and Why 5. Experiment with essential oils Aromatherapy has been around for thousands of years. Even in Ancient Egypt people were aware of the power of aromatic herbs and their role in well-being. The organs responsible for our sense of smell are directly connected to the parts of the brain linked to emotions, so exposure to certain scents can have a positive effect on mood and help reduce anxiety. Lavender essential oil has been widely studied for its ability to induce calm, and it seems effective in the short-term treatment of anxiety and restlessness. Other essential oils to help you become free from stress include jasmine, bergamot, holy basil, rose, frankincense, vetiver and lemon balm. Aromatherapy: sniff to reduce stress shutterstock/Madeleine Steinbach 6. Create a stress-free playlist We’re only beginning to understand the power of music and how it brings stress relief. If, as 17th century playwright William Congreve said, “music has charms to soothe a savage beast”, surely it can help us reach a stress-free state too? One study compared stress levels in surgical patients who listened to music before an operation and those who didn’t, and found that those who listened to music had lower blood pressure and were said to feel less anxious. Some sounds and rhythms can be more effective than others. 7. Do nothing Feeling overwhelmed by tasks or responsibilities is one of the most common causes of stress. Sometimes, the best response is to put everything on hold and do nothing but take care of yourself: something many of us had to do during the COVID-19 pandemic. MORE LIKE THIS: How to Protect Your Energy: 7 Science Backed Techniques What the 12 Pillars of Well-Being Can Teach Us How to Practise Niksen: the Art of Doing Nothing However, if doing nothing is still not an option, consider doing less or doing things at a slower pace, or doing them mindfully. Mindfulness gives you a chance to slow down, focus, and become more aware of your reactions. It has also been connected to lower activity in the amygdala, the part of the brain that triggers fear and stress responses. 8. Visualization techniques Visualization techniques can have a calming effect when stress becomes too much to handle. Immerse yourself in a scene that makes you happy and relaxed, and recreate every sensory aspect of the scene, from the smells to the sights or the sounds. By focusing on the sensory experience as a whole, you direct your attention away from sources of stress. Once that happens, your brain will also signal your body to relax. “Exercise causes a spike in endorphins, one of the happiness hormones. To achieve a stress-free state, the key is to engage in physical activity regularly.” Researchers have found that visualization (also called guided imagery) can boost mood and improve depressive symptoms in multiple sclerosis patients, so it surely can have a beneficial effect on stress too, so consider trying visualization meditation to remove stress. 9. Share your feelings A burden shared is a burden halved, so don’t hesitate to talk someone close to you if worry begins to take over. Sharing your worries can bring a sense of relief, and scientific evidence supports this. A 2013 study found that disclosing feelings of worry and anxiety to someone sympathetic reduced levels of cortisol, the stress hormone. Sometimes you may even prefer to talk to a stranger. Talking therapy is effective in stress relief, whether it’s in person or over the phone. Talking is a therapy to become stress-free shutterstock/Monkey Business Images 10. B vitamins for stress support Did you know that certain vitamin deficiencies can lead to increased feelings of stress? A stress-free diet should be especially rich in B-complex vitamins. Some researchers suggest that these vitamins can lower homocysteine, an amino acid that spikes in stressful situations. RELATED: The Gut-Brain Axis So, it’s a good idea to revamp your meal plan to ensure it includes good amounts of vitamin B-rich foods, such as whole grains, legumes, dark leafy vegetables, seeds and nuts. Making this a habit can help lift your mood and reduce the mental fatigue brought about by stress. 11. Honour your true self Sometimes, stress is a result of internal conflict. There are situations where we must choose between doing what we know in our hearts to be right, and pleasing others or dishonoring our core values. We all have certain values that guide our lives, so take some time to remind yourself of which are the most important to you. One of the steps towards being stress-free is resolving any tension or discrepancies between who you are and who you want to be. This is your opportunity to do just that and feel better. Takeaway: stress-free living During these tough times, try not to let stress and rising anxiety levels get in the way of your happiness. While we all experience stressful situations, there’s no reason to be overwhelmed by them, since we have multiple tools to strengthen our inner-self and become stress-free quickly. So, the next time you feel your anxiety levels rising, give some of our suggestions a try. ● Main image: shutterstock/baranq happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? Sign up for free to: ■ enjoy our happiness magazine ■ share and support in our happiness forum Stress management | Letting go | Motivation Written by Dee Marques A social sciences graduate with a keen interest in languages, communication, and personal development strategies. Dee loves exercising, being out in nature, and discovering warm and sunny places where she can escape the winter.

There are many different types of meditation. Discovering which style suits you best is useful – you'll be more likely to devote yourself to the practice and so the health benefits will stay with you for longer. Calvin Holbrook looks at 10 common meditation types. Meditation has surged in popularity in the Western world in recent years, and there seem to be an ever-increasing number of different types of meditation available to practise. While this can be confusing, what isn't at question is the world of good meditation provides. Indeed, if you've ever asked 'does meditation really work?', the answer is a resounding 'yes'! In fact, research has shown that the effects of meditation include pain reduction, lowered blood pressure and an increased sense of well-being and self-compassion. However, while there are a host of positive claims for the benefits of meditation, many meditation myths and misconceptions remain and there is still a lot about this ancient practice that is not fully understood by science. Indeed, meditation is sometimes presented by mainstream media as a cure-all. And while recent studies indicate that meditation is effective for anxiety and depression, it doesn't seem to be any more effective than other forms of treatment, such as medication or exercise. With this in mind, how do you decide on what type or style of meditation is best for you? Choose a meditation type that's best for you Commitment to a regular meditation practice is necessary in order to reap the full benefits. Indeed, it's essential to find a personal meditation style or technique that you're comfortable with. That's because finding your preferred form of meditation means you're more likely to continue with it. But, in fact, there's no right or wrong way to meditate. We suggest that you should choose a type that speaks to you spiritually. Try a few of these styles of meditation and see what you enjoy most. Which type of meditation should I choose? Below, we'll describe eight of the most common meditation types or techniques. Before reading on, ask yourself the following questions that will help you discover your best personal style of meditation: Are you trying to empty your mind or focus it? Do you find it easy to focus when sitting still or do you find it easier when active? Do you find sounds distracting or calming? Do you want others to benefit from your meditation practice also? When assessing the effects of a particular style, you may find it helpful to keep a journal of your thoughts and feelings during and after a sitting. So, explore the ten meditation types listed below and find what works for you... 1. Focused meditation Suitable for beginners and those who need assistance in focusing. Science has shown that practising meditation over years can cause the grey matter in the brain to increase in area, so it's well worth finding a form of meditation that will help you persevere. The focused meditation style concentrates on the senses. Visualization is when you focus on a mental image of an object, such as a light or a flower. This is a commonly-used technique. Occasionally you may be asked to focus on other senses, like sound or touch. Other focus points include breathing and the flow of energy through your body. RELATED: Visualization Meditation – How to Practise It 2. Mantra meditation One of the best meditation styles for those who find silence distracting and find relaxation and peace in repetition. Mantra meditation has been practised for thousands of years. You simply chant or recite a 'mantra', such as the mystical Sanskrit word 'Om' (claimed to be the origin of all sound). Whether you whisper it mentally or chant aloud, repetition allows your mind to relax. Alternatively, you could choose an inspirational phrase that's personal to you. Mantra meditation can be practised in a group or individually. Mantra meditation is a style for those who don't enjoy silence 3. Transcendental meditation (TM) A meditation style that may suit a person looking for a more structured form. Or committed beginners who are ready for a regular practice. Founded by Maharishi Mahesh Yogi and with more than five million practitioners worldwide, transcendental meditation (TM) is the style which has received the most attention from science. For example, research by the AHA has shown that TM can reduce hypertension. “Science has shown that practising a meditation technique over years can cause the grey matter in the brain to actually increase in area.” Instead of just following the breath, transcendental meditation uses a series of Sanskrit words and mantras to help you focus. Every student is given an individual mantra, based on factors like gender or birth year. The recommendation for transcendental meditation is to practise it in a comfortable seated position, for 20 minutes twice a day. Vedic meditation is another variation. 4. Spiritual meditation If you thrive in silence, spiritual meditation may be your best personal meditation style. Science shows that spiritual meditation can be helpful in lowering high blood pressure and preventing heart disease. Similar to prayer, spiritual meditation allows the practitioner to reach a more reflective and contemplative state through various elements. RELATED: What Is a Sound Bath Meditation and What Are Its Benefits? Whether at home or in a place of worship, you embrace the silence and gradually allow your mind to wander over a personal question or prayer. Some people find that the answer to their deepest questions comes from within. While others feel that they answer comes from outside – from God or the universe. 5. Mindfulness meditation May suit someone who has no regular access to a group or teacher. Buddhist teachings base themselves on mindfulness meditation. It's an umbrella term for meditation techniques that teach us to accept everything that arises without judgement. To address things that occur and release stress as it arises while nurturing a surrender to things that we cannot change. RELATED: Outdoor Meditation: How to Meditate in Nature Studies show that mindfulness meditation can be an effective treatment for episodes of depression. It's possible to practise this style of meditation alone, making it particularly suitable for those who do not have access to a class or teacher. Furthermore, like many styles of meditation, it requires minimal effort. Mindful meditation is a perfect type for when you're alone 6. Gratitude meditation May suit someone who wants to practise meditation at any time throughout the day. Gratitude meditation is one of the easiest styles of meditation you can try and you can also practise it anywhere, even on the go. This meditation type involves meditating on the things you're thankful for and allowing that appreciative sensation to take a stronghold within. The benefits include greater sense of well-being, improved mental health and stronger personal relationships. 7. Vipassana meditation For experienced meditators considering exploring even deeper within themselves. Vipassana means 'to see things as they really are'. Vipassana is one of the most ancient techniques of meditation. In fact, it's believed to be the meditation form taught by the Buddha himself. Vipassana meditation is a method of self-transformation through self-observation and focuses on the deep interconnection between the mind and body. “Commitment to a type of meditation is necessary in order to reap the full benefits. Indeed, it's essential to find a personal meditation style that you're comfortable with.” Ten-day silent retreats where you can develop the Vipassana meditation technique are popular. Communication of any kind during these events is usually strictly prohibited. It’s recommended that if you want to try a ten-day retreat that you already have a basic knowledge of meditation and have experience in sustaining long periods of quiet and calm. 8. Six phase meditation Ideal for those who want to boost compassion, happiness and productivity. Six phase meditation is a newer meditation technique that combines the science behind how our brain works with advice on spiritual growth. This six-step guided meditation tackles common roadblocks in meditation practice and requires up to 20 minutes daily. This style of meditation involves meditating on the following six things: connection, gratitude, forgiveness, visualization, daily intention blessing. The main goals of 6 phase meditation are lowering anxiety and stress, connecting with your intuitive and creative side, becoming more compassionate and fulfilled, and increasing happiness and productivity. 9. Movement meditation May suit you if your mind becomes distracted when you're still. Or if you sit at a desk all day and prefer to find tranquillity through action. Movement meditation is a broad category of active meditation styles. Gentle, repetitive movements such as hatha yoga, a walk through the woods during forest bathing, gardening, or even housework help to clear your mind and keep it in the moment. Research by scientists at Oregon University found a significant decrease in pain experienced by fibromyalgia patients who practised this meditation type. Movement meditation suits active types of people 10. Loving kindness meditation Ideal for those who want to boost compassion, connection and self-acceptance. Loving kindness is a popular meditation technique used to increase capacity for forgiveness, connection and self-acceptance. During loving kindness, you focus loving energy toward yourself and to others – even those you make dislike or total strangers. While meditating, try to imagine yourself experiencing complete wellness and inner peace. Feel perfect love for yourself, content that you're just right. While concentrating on this joyous feeling of love and kindness, repeat these positive phrases to yourself (or create your own): May I be happy May I be safe May I be healthy, peaceful, and strong May I give and receive appreciation today Bask in those feelings of warmth and self-compassion for some moments before shifting your focus to loved ones. Start with someone who you're very close to, and feel your gratitude and love for them. Repeat the reassuring phrases for them: may you be happy and safe. Next, branch out to other friends and family members and repeat the meditation technique. It's important to try it with people you may dislike or do not naturally connect with. Finally, extend feelings of loving kindness to people around the globe and focus on a feeling of connection and compassion. Tonglen meditation is a similar type of meditation and also shares a purpose of focussing on compassion and healing others. Takeaway: types of meditation There are a multitude of meditation techniques and styles to discover. Try practising a few different ones to see which are best suited to your lifestyle. For most people, meditation induces calmness, relaxation and a sense of well-being. Meditation should not be a optimization goal in-and-of itself but rather a means of developing self-compassion and peace. Be wary of pushing on with a meditation practice if it feels counter-productive. ● Main image: Colorbox.com happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? Sign up for free now to: ■ enjoy our happiness magazine with practical life tips ■ share and support others in our happiness forum Mindfulness | Compassion | Kundalini meditation Written by Calvin Holbrook Calvin edits our magazine and is a lover of swimming, yoga, dancing to house/techno, and all things vintage. Find out more.

The global pandemic has made many of us re-evaluate our lives and ask ourselves what really makes us happy. If you want to continue the internal conversation, try reading some of the best books on happiness on the market. Ann Vrlak selects her top picks to inspire you further. While the worst part of the Coronavirus pandemic may be behind us, many of us are still reeling from its unprecedented and often heartbreaking disruption of our lives. Indeed, even moving forward, we’re not out of the woods yet, and ‘normal’ may not be a place we can – or should – return to. With so much uncertainty around us – and with some of us having extra time on our hands – I think discussing some of the best books on happiness is something we could all benefit from. Although living through the pandemic has been difficult, it has also provided the space and opportunity to explore what really makes us happy. Now the conversation has started, it's worth checking out some of these books on happiness to understand where joy comes from and how we can maintain it. Best books on happiness: our picks So, how do you define happiness? And has your definition changed over the last couple of years due to the limitations and stresses you’ve experienced? If you’d like help answering these questions and creating a better and brighter year ahead, here's my countdown of the best books on happiness that will help you explore the subject. 1. The Happiness Project | Gretchen Rubin So, this list of the best happiness books inevitably starts with the crazily popular The Happiness Project title which came out of one woman’s random thought on a bus: “I want to be happy.” Gretchen Rubin realized that, beneath all her goals in life, she just wanted to be happy. But, she also realized she didn’t actually know what made her happy! So, Rubin began a year-long happiness project to discover what made her happy and why. The result is a delightful read about Rubin’s day-to-day experiences over one year and how her understanding of happiness became increasingly simple, in spite of her busy and accomplished life. RELATED: Happiness podcasts – 8 that we rate Rubin talks about each month’s “happiness goal” – what she did, what she learned and how you can do the same. You can use her 12-month framework to create your own happiness project and discover more of your unique happiness formula for simple, happiness-generating activities. An engaging, heartwarming read. 2. Happiness: A Guide to Developing Life's Most Important Skill | Matthieu Ricard If you’d like to read one of the most enlightening books on happiness written by someone with a fascinating life path, try Happiness: A Guide to Developing Life’s Most Important Skill. Matthieu Ricard grew up with philosopher and artist parents, amidst the intellectual and artistic circles of Paris. After earning a PhD in cell genetics, he discovered Buddhism, became a monk and has now lived in the Himalayan region for over 40 years. RELATED: The best books on meditation – our top picks Happiness… is the best known of Ricard’s many books that uses his deep understanding of meditation to describe how we unintentionally make ourselves unhappy. Importantly, he explains what we can do to uncover our innate happiness instead. Ricard has crafted simple lessons and exercises to apply his keys to happiness to your stressful situations, habits and beliefs that make you unhappy, and much more. 3. The Little Book of Hygge: The Danish Way to Live Well | Meik Wiking Some countries pride themselves on the happiness of their citizens, and Denmark, in particular, claims to be one of the happiest places on Earth. Many Danes believe the practice of hygge (pronounced hoo-guh) is their secret. Hygge doesn’t have a simple definition, but see if you can get a feeling for it from descriptions like this. It’s anything that gives comfort to your soul and allows you to let your guard down. It’s the deep peace you feel looking at the ocean with a loved one beside you. It’s a shared meal with your best friends or sharing a laugh with your child. All these experiences speak to simple, soul-satisfying moments that enrich your life and evoke the feeling, “Yes, this is enough. Just this.” “This beautifully designed book on happiness is full of inspiration for simple changes you can make to bring more joy into your life.” The Little Book of Hygge is written by Meik Wiking, CEO of the Happiness Research Institute in Copenhagen. This beautifully designed book on happiness is full of inspiration for simple changes you can make to bring more hygge and joy into your life. Wiking writes like he’s talking directly to you, sitting around a fire, sharing a perfect moment of hygge! 4. Real Happiness: The Power of Meditation: a 28-Day Program Paperback | Sharon Salzberg Sharon Salzberg is a pioneer in the field of meditation and mindfulness, bringing Buddhism to mainstream culture in practical, compassionate and lighthearted books, talks and retreats. Salzberg wants to demystify the practice of meditation and show its relevance to modern life – from day-to-day stresses to deep feelings of depression, disconnection and dissatisfaction. One of my many favourite quotes from this book on happiness is: “Mindfulness helps us get better at seeing the difference between what’s happening and the stories we tell ourselves about what’s happening, stories that get in the way of direct experience. Often such stories treat a fleeting state of mind as if it were our entire and permanent self.” RELATED: Finding happiness – 11 science-backed truths This 28-Day program will help you see some of your stories, and the clarity and happiness that lies in wait for you when you see through them. Real Happiness is full of down-to-earth inspiration, exercises and tips that will help you create your own transformative month of meditation. 5. The Little Book of Mindfulness: 10 minutes a day to less stress, more peace | Patricia Collard If mindfulness is new to you, The Little Book of Mindfulness is another wonderful way to dip your toe into mindfulness and happiness. Collard is a psychotherapist, mindfulness teacher and stress management expert who has put together a library of 5- and 10-minute practices to increase your happiness through reducing stress and negative thinking. RELATED: Mindful minutes – 10 small practices that make a big difference What I particularly like about this book on happiness is that there's no jargon in her definition of mindfulness or her explanations of how you can apply mindfulness practice to situations you face every day. As she says in the book, “Mindfulness is an attitude, rather than a skill.” Indeed, it’s not a complicated discipline you need to learn, you can start by approaching each moment with a mindful attitude. Collard’s exercises provide many ways to let go of stress, so you can rest in the simplicity and happiness present in each moment. 6. Meditation For the Love of It: Enjoying Your Own Deepest Experience | Sally Kempton This is another book on happiness that doesn’t look at meditation from the usual point of view of a “discipline.” Meditation For the Love of It shows you how to find joy in meditation and in yourself. And what could be a better motivator to explore meditation. Kempton’s book is a skillful explanation of how and why “loving yourself” is anything but an empty cliché. Not only accepting, but embracing all parts of your experience in meditation and in your daily life deepens your understanding of your strengths, your vulnerabilities and what truly makes you happy. RELATED: Discover self-love meditation Kempton teaches readers how to connect with the power of their deepest desires which she sees as the path to lasting happiness. Playfulness and devotion are the two attitudes indispensable to your journey of self-knowledge. The book includes over 20 practices to help you bring happiness, insight and self-acceptance into your life through meditation. 7. Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life | Jon Kabat-Zinn I’ve chosen this classic from Jon Kabat-Zinn as the ultimate best book on happiness because it is such a comprehensive, practical and compassionate look at the human condition: how and why we suffer, and how we can use simple, but potent practices to become happier. Kabat-Zinn is the creator of the Mindfulness-Based Stress Reduction (MBSR) program that has become the gold standard in evidence-based, mindfulness programs. RELATED: Best mindfulness books – our Top 10 picks In Wherever You Go, There You Are, the author explains in a non-pretentious style how small, everyday moments are the best places to understand what mindfulness means to you. You don’t need to sit on a meditation cushion for an hour every day or have extraordinary experiences. Growing in emotional, mental and spiritual well-being comes from learning to see everyday experiences and your responses to them through a lens of non-judgment, curiosity and compassion. “This classic from Jon Kabat-Zinn is one of the best books on happiness because it is such a comprehensive, practical and compassionate look at the human condition.” The title describes the central premise of the book and of mindfulness in general. “Wherever you go,” you take your strengths, weaknesses, life experiences, beliefs, worries and everything else, with you – for better or worse. And it's all these factors determine your overall life experience, whether you’re living in paradise or living through a global pandemic. When you explore all these aspects of yourself, in a mindful, caring way, you gain the immeasurable power to better understand yourself and others, relieve even long-term anxiety and become more balanced and happier. Round up: best books on happiness If you’ve been reevaluating your life since the pandemic and are key to explore your happiness further, these are the best books on happiness that can help you do just that. Let us know below in the comments which of these books have helped you most. Or, if you think I've missed some essentials from the list, please share below also. Happy reading! • Main image: shutterstock/Marjan Apostolovic happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up for free to: ■ read our happiness magazine with practical life tips ■ share and support others in our happiness forum ■ learn with free online classes in our happiness Academy Literature | Poetry | Film Written by Ann Vrlak Ann Vrlak is Founder of OneSelf Meditation and a meditation practitioner for over 25 years. She’s a Certified Meditation Teacher for adults and for children (the best job ever!). She loves to share how the perspective and practice of meditation can support people with their everyday stresses and on their journey of self-discovery.

Listening to mindfulness podcasts is a great new way of discovering more about the practice while you're relaxing or on the go. Dee Marques shares her top seven podcasts about staying mindful that can boost your well-being, enrich your life and inspire you further. Are you searching for the best mindfulness podcast but overwhelmed by all the choices online? You're not the only one! Indeed, podcasts have experienced a tremendous surge in popularity recently. Estimates suggest there are more than 800,000 podcast shows available worldwide, and in the UK, it’s thought that more than 7 million people listen to a podcast regularly. Meanwhile, in the US, almost one in three of the population tune in to at least one podcast each month. But podcasts aren’t the only thing that’s growing at a tremendous pace: mindfulness has also become one of the most popular trends in the world of spirituality and well-being. With this in mind, it’s hardly surprising that the number of mindfulness podcasts just keeps increasing – making it harder to find the best one to fit your lifestyle! Why choose a podcast about mindfulness? So, what exactly makes mindfulness podcasts so appealing? After all, there are some great mindfulness apps and mindfulness books that you can use to develop your practice. Well, it’s all a matter of convenience and lifestyle fit. Apps are designed to be mostly interactive in that you need to be paying attention to your phone or tablet. Something similar happens with books – you cannot read a book and at do something else at the same time (and that wouldn't be very mindful!). On the other hand, mindfulness podcasts are much more convenient because they allow you to multi-task. That may seem to go against the whole essence of mindfulness (!), but it can be useful considering how busy we are. You can download episodes so you can listen to them during the daily commute, while you're working out, or when you’re busy with household chores, etc. Also, podcasts tap into our social nature because they’re usually delivered in a conversational format. Another advantage of mindfulness podcasts is that they bring together different points of view and insights that can enrich our learning journey. The best mindfulness podcasts to listen With an ever increasing number of podcasts to choose from, it can be hard to decide which one you should listen to first. We’d like to make things easier for you, so – in no particular order – here’s our selection of the best mindfulness podcasts. Let us know what you think of them after you've listened, or what your other favourites are, down in the comments below. Happy listening. 1. 10% Happier First in our list of outstanding mindfulness podcasts is 10% Happier. This podcast is hosted by Dan Harris, a journalist who experienced first hand the benefits of mindfulness and meditation in treating anxiety. Far from only giving his personal views, Dan Harris’ podcast features guest interviews who bring a rich range of views and experiences that will appeal to a wide audience. This podcast will be of interest to people who are sceptical about the benefits of mindfulness, or to those who think that this practice is at odds with being an ambitious high achiever. If you’d like to know more about how to use mindfulness to be both productive and kind, this is the right podcast for you. 2. Mindfulness Mode Mindfulness Mode is an interview-based podcast focusing on both the practical and scientific aspects of mindfulness. The host is Bruce Langford, an established coach who specialises in helping others focus on their goals, manage stress, and achieve higher levels of personal and professional development. RELATED: 7 mindfulness tips for staying engaged The podcast features interviews with experts and discusses how to apply mindfulness to different aspects of our lives. Past episodes have covered topics like using mindful listening, mindfulness in corporate settings, and how to apply mindfulness to improve sports performance. 3. Tara Brach Podcast Tara Brach is an author, teacher, and practitioner who runs meditation retreats and workshops in Europe and the United States. She’s also a recognized figure in the world of Buddhism and other Eastern spiritual practices. After years of intensive practice and research, she's now considered a leading authority in the use of mindfulness strategies in psychotherapy. • JOIN US! Sign-up to happiness.com and connect with our caring community • In addition to running online mindfulness courses, she hosts an incredibly popular podcast that gets more than 1.5 million downloads every month – definitely one of the greatest mindfulness podcasts out there judging by the those figures. Her podcast episodes come in a variety of formats, from short talks to guided Tara Brach meditations. 4. The Rubin Mindfulness Meditation This podcast is run by the Rubin Museum of Art. Based in New York City, this institution has made its mission to share with others information about the values, beliefs, and culture of Himalayan cultures. As such, mindfulness plays a crucial role in the museum’s ethos, to the point that they broadcast weekly podcast episodes on this topic. RELATED: Mindfulness vs meditation – what's the definition The podcast is designed to appeal to people from all walks of life, whether they already have some knowledge of mindfulness or not. Each podcast lasts 45 minutes and approximately half of it is devoted to a guided mindfulness meditation session delivered by expert teachers. This is a real bonus if you want a practical element to your mindful podcast which you can enjoy there and then. 5. On Being On Being is an award-winning podcast created by Krista Tippett. This show was launched with the intention of being a digital gathering place for anyone interested in taking a more mindful and spiritual approach to what it means to be human. While the podcast doesn’t exclusively focus on mindfulness, awareness of being is at the core of it and is also one of the key elements involved in developing a mindfulness practice. “You can download mindfulness podcasts and listen to them during the daily commute, while you're working out, or when you’re busy with household chores.” This podcast has more than 200 million downloads and has been aired for 17 years – quite a feat in itself, which definitely speaks of its popularity. On Being is delivered in conversation format, and former guests have included best-selling authors, philosophers, and spiritual leaders such as Elizabeth Gilbert, Alain de Botton and Desmond Tutu. 6. Untangle Untangle is another interview-based podcast that releases new episodes every Tuesday. This podcast is co-hosted by former social media executive Patricia Karpas and Ariel Garten, who is known for developing a headband that helps improve the quality of meditation sessions. RELATED: The 5 best happiness apps to improve well-being After experiencing the transformative benefits of mindfulness in their own lives, the hosts decided to launch a podcast to help other people reap the same benefits. Episodes last anything between 25 and 45 minutes and the interviews discuss the real life applications of mindfulness. 7. The Mindful Coping Podcast You may want to tune into the Mindful Coping podcast to learn how your mindfulness practice can help you cope with the stress of daily life. Your host is Jeff Krisman, who has been studying and practising mindfulness for over two decades. RELATED: Happiness podcasts – 8 that we rate In each episode, Jeff shares valuable insights on how mindfulness has helped him cope with difficult situations: from handling stress during the festive season to being overwhelmed by self-pity or disappointment. This podcast is characterised by a very relatable human-to-human tone that makes it very easy and pleasant to listen to. Mindfulness podcasts: a useful tool to live better Podcasts are convenient way of stepping up your mindfulness practice, or to get started with one. One of their main advantages is that you can listen to them while you work on other things. These shows deliver valuable insights that can help you live better and happier. We hope you’ll be able to find a podcast that speaks to you in our selection of best mindfulness podcasts. Happy listening! ● Main image: shutterstock/Flamingo Images Do you listen to any of these mindfulness podcasts? We'd love to know which are your favourites. Let the community know in the comments below... happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? Sign up for free now to: ■ enjoy our happiness magazine with practical life tips ■ share and support others in our happiness forum ■ develop with free online classes in our happiness Academy Stress management | Music | Depression Written by Dee Marques A social sciences graduate with a keen interest in languages, communication, and personal development strategies. Dee loves exercising, being out in nature, and discovering warm and sunny places where she can escape the winter.

November was full of feel-good environmental and health stories – but you may have missed them given all the negative news currently in the press. Ed Gould rounds up his Top Ten feel-good news stories from the past month to uplift and inspire. The world appears to have been in short supply of happiness in 2020. That said, November was an unusually positive month for the mainstream media with not one but three vaccine trial announcements in the fight against COVID-19. For some, the pharmaceutical companies' successes were the only stories worth talking about but there were plenty of others for those seeking more positivity in their news feeds. 1. Food scientists develop sustainable palm oil A pair of Canadian researchers have announced that they think they have found a sustainable and healthy alternative to palm oil. Widely used in the food manufacturing industry, palm oil is controversial for many reasons, not least because it tends to be grown on land that was formerly devoted to rainforests. According to Professor Alejandro Marangoni of the University of Guelph, adding certain enzymes to ordinary vegetable fat can make an eco-friendly alternative to conventional palm oil. 2. Mindfulness more effective if it's 'warm' Although mindfulness-based stress reduction has been studied for many years by scientists, a recent study review conducted at Harvard University has found that, overall, a 'warm' approach is better than a 'cool' one. According to Dr Zev Schuman-Olivier of the Harvard Medical School, a warm approach to mindfulness includes and element of self-compassion. He contrasts this with a cool approach which cultivates an attitude of greater tolerance to unpleasant situations. He claimed that mindfulness programmes that focus explicitly on cultivating inner-compassion are more likely to help facilitate sustained behavioural changes in people. Show self-compassion with mindfulness shutterstock/ESB Basic 3. New technique developed for safe asbestos disposal Asbestos was widely used in consumer products and buildings for many years before its awful effects on lungs were fully understood. Disposing of it has always been a difficult and expensive business. Sometimes the safest thing to do has been to simply place it into long-term storage. However, a Wolverhampton-based recycling business has found a way to destroy it in kilns such that it will never be harmful to people ever again. The technique can be scaled up to deal with industrial requirements, according to the firm's chairman, Graham Gould. 4. DNA alteration method takes the fight cancer cells A revolutionary technique has been developed by scientists in Israel, according to a report in the Daily Mail. Professor Dan Peer led a team of researchers at the University of Tel Aviv in their gene editing work. They have made use of the so-called CRISPR Cas-9 gene editing system – developed by Jennifer Doudna and Emmanuelle Charpentier, who won a Nobel Prize for their work – to alter the DNA in mice. This meant that the mice were less susceptible to developing cancers. Professor Peer said that he thought the work would be developed into treatments for humans which could then extend the lives of many people who suffer from tumours. 5. Healthy sleeping is good for your heart Getting into better sleeping habits has long been understood to help with chronic conditions such as depression. However, enjoying a restful night's sleep can also help to combat heart disease. A report in Healthline cited a scientific study that was published in the American Heart Association's scholarly journal. It found that people with good sleeping habits were up to 42 per cent less likely to suffer from heart failure than those with poor sleeping patterns. Crucially, this was the case regardless of any other factors involved with heart health, such as how much or little people exercised. RELATED: Can't sleep? 14 fixes to get a good night's rest Better sleep helps fight heart disease shutterstock/SjStudio6 6. NASA sets out to count every tree on the planet Although deforestation is a big problem in the fight against climate change and wildlife habitat preservation, no one knows how many trees there are on Earth. Added to this picture are some very ambitious tree-planting schemes going on around the world. Therefore, NASA is using its satellite technology and some very powerful supercomputers to try and count every single tree (!) on the planet, beginning in Africa. This figure should allow future generations to establish more accurately how good they have been at maintaining or improving tree stock levels. 7. Diabetes cure may be around the corner According to the National Post, scientists at the University of Alberta have been able to cure diabetes in mice. The team developed a new method for treating the disease which involves stem cells turning into pancreatic cells so that they can produce insulin within the body rather than it having to be injected. Dr James Shapiro, who led the research, said that he believes this technique will translate into a functional cure for diabetes for those living with it. 8. Rare Scottish wildcats born thanks to conservation programme A report in the Daily Record announced the arrival of two Scottish wildcat kittens in November. The critically endangered species is thought to number just 35 in the wild which makes the birth of two kittens – one male and one female – big news for conservationists. The kittens were born following efforts of the Royal Zoological Society of Scotland to breed captive wildcats. It's hoped that released wildcats will help to boost numbers in the wild in projects that are run in collaboration with NatureScot and Forestry and Land Scotland among others. The Scottish wildcat shutterstock/Mark Bridger 9. Biodegradable food containers developed from bamboo In an effort to stop using plastic for takeaway containers and other forms of single-use tableware, a team from Northeastern University in the United States has come up with a new material derived from sugar and bamboo. The use of these natural materials is ideal for the levels of hygiene needed for food products but it breaks down quite straightforwardly within 60 days and can be simply composted. What's more, the new material has been shown to work with solid foods as well as drinks. This is important because so-called green alternatives to plastic – such as cardboard – are often found to be flimsy or soggy, especially when they are used to hold hot beverages. According to a report in iNews, the manufacturing processes needed to make the material are less carbon intensive than those currently used for similar plastic products. 10. Three key factors in happiness revealed by academics According to a report in Science Times, being happy is something that can be more readily attained by focusing on three important factors. The report was based on the work of Emiliana Simon-Thomas, an academic who teaches a Science of Happiness course at the University of Berkley. It stated that boosting social connections and showing more gratitude were two of the most important things people can do to make themselves feel happier. According to Simon-Thomas, the third feeling that people she researches need to have if they want to be happy is one of self-compassion. • happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? Sign up free to: ■ enjoy our happiness magazine with practical life tips ■ share and support others in our happiness forum ■ self-develop with free online classes in our happiness Academy Positive news | Mindfulness | Nature | Biology | Biotechnology Written by Ed Gould Ed Gould is a UK-based journalist and practitioner of Reiki.

Mindful parenting is a tool to help you clear your mind and open your heart, says meditation and mindfulness teacher Ann Vrlak. Discover how to reconnect with yourself and your intentions as a parent by following her tips. You’re making dinner. Your two school-aged children are fighting, the dog just padded through the kitchen with muddy paws, your partner called to say they’ll be late and your teenager is tuning you all out watching something on their iPad. Just another family meal! However, this kind of stressful scenario is many parents’ “normal.” It’s why mindful parenting is very much on many parents’ minds, and even more so during a global pandemic where families are facing unprecedented stresses and uncertainty. Indeed, many parents want to know how mindfulness can help them reduce their own stress, be the good parents they most want to be, and model healthy coping skills for their kids. What is mindfulness? Let’s start with a quick look at two definitions of mindfulness: Paying attention to the present moment with kindness and curiosity. Non-judgemental awareness of your moment-to-moment experience. In its essence, mindfulness is taking a deep pause. Sometimes there isn’t a lot of space between our feelings and thoughts about a situation, and our reactions to it. We literally react without thinking, usually in a habitual way, sometimes making stressful situations worse for ourselves and our loved ones. Mindfulness is a mini reset that lets you see a situation with fresh eyes. To see things as they are with a little less baggage about the past, or worries or hopes about the future. Take a pause for mindful parenting As a parent, mindfulness is a tool to clear your mind and open your heart, to reconnect with your deepest intentions for yourself as a parent. And, at the same time, your mindful parenting shows your child how to better handle their own anxiety. So, you don’t need to understand any philosophy or complicated practices to try mindful parenting. But I wouldn’t be telling you the whole story if I said it’s always easy. What is mindful parenting and how do I do it? Close your eyes for a few seconds. Slow down a bit and pay attention to what is happening in this moment, with kindness and curiosity. Take a few deep breaths, noticing the sensations in your body as you do, letting your thoughts and feelings flow by for just a moment. Not so hard, right? Kind of relaxing. • JOIN US! Sign up to learn more about meditation and mindfulness • Now try it again, picturing the dinner scene at the start of this article. A little harder, right? Maybe a little less kind and non-judgemental? Mindful parenting is meant to help us all be more present and resourceful with exactly these busy, stressful realities of life. There are essentially two ways to practice mindfulness: Taking a few quiet minutes away from your daily activities. Inserting small moments of mindfulness in the midst of family life. Both are beneficial and, no matter which you choose, mindful parenting looks like this: Create a pause. Come into the present. Notice with kindness and non-judgement what is happening. Choose your behavior. Mindful parenting exercise So, the next time you’re feeling stressed, try this mindful parenting exercise. And the next time after that. Create a pause. Break into the stress cycle of tension, thoughts, emotions and reactions with a pause. Do something to ground in and soothe your body, like taking two deep breaths. Feel the rising and falling sensations of breath in your body. Come into the present. Are you reliving past instances of the stressful situation or worrying about the future? While this is 100 per cent understandable, it takes you out of the moment where all of your resources and choices are. Do your best to maintain attention on your breath and body sensations, rather than your thoughts and emotions, just for a moment. Body focus helps you stay in the present. Notice with kindness and non-judgement what is happening. As you pay attention, commit to a kind, non-judgmental attitude toward your experiences. Being critical creates more thinking, more worrying, more blaming. Notice, with curiosity, if you are being unkind to yourself or those around you. Noticing without judgement sounds like this: “My partner is late. This may create extra work for me.” Noticing with judgement sounds like this: “My partner is late, again! Why are they so selfish?” Get the idea? When you practice this even a little, you may notice your mind and heart calming down. You feel more inner space. That’s the time to start noticing what your thoughts and emotions are really telling you. “What am I feeling right now? What is my child feeling?” You have created a pause to see beyond the surface and ask, “What is actually going on here? What can I do to help?” You’re not analyzing, just trying to see clearly, with some kindness. Choose your behavior. These steps and attitudes help you to choose behaviour, rather than your behaviour choosing you. Kindness and curiosity, more than anything else, strengthen your ability to self-regulate your emotions, stay with your experience and respond wisely. As a parent, be mindful of your child's moods Not only that, but you will model positive coping for your children. They learn from you how to choose what’s best for them, rather than acting out of fearful feelings and thoughts. Conclusion: mindful parenting One of the most common worries parents talk about in my mindfulness classes is guilt. They snap at their child for something, feel guilty and resolve never to do it again. But, the next time the child acts out, the parent reacts just as they said they wouldn’t. They become demoralized – stuck in a stressed, reactive, regretful cycle. This kind of knee-jerk reaction – that is in conflict with your best intentions – is a hallmark of stress. Don’t underestimate the effect stress has on your body, mind and spirit. The good news is, each time you practise mindfulness, you help to balance and strengthen all three. Your actions automatically start to come more into alignment with your intentions and values. You don’t need to practice for an hour a day. It doesn’t matter how long your periods of mindfulness are, only how often and how sincerely you do them. I hope you’ll try both types of mindful breaks: taking a few minutes in a quiet place and boldly taking a pause in an unquiet situation! If you’d like to go deeper, consider taking a mindful parenting class. This could be a great gift for yourself and your entire family. Stay well. • Main image: shutterstock/Evgeny Atamanenko happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? Sign up for free now to: ■ enjoy our happiness magazine with practical life tips ■ share and help support others in our happiness forum ■ learn with free online classes in our happiness Academy Communication skills | Family activities | Happiness | Meditation | Written by Ann Vrlak Ann Vrlak is Founder of OneSelf Meditation and a meditation practitioner for over 25 years. She’s a Certified Meditation Teacher for adults and for children (the best job ever!). She loves to share how the perspective and practice of meditation can support people with their everyday stresses and on their journey of self-discovery.

If you feel overwhelmed during the course of your day, stopping to pause for a 'mindful minute' can help reset you and give focus. Ann Vrlak shares 10 calming moments of mindfulness that you can incorporate into your daily routine. What can you do in one minute? The truth is you can do a lot. A minute is longer than you think. If you have a spare minute, try it right now. Set a timer, close your eyes and just breathe. Were you surprised by how long a minute actually is? When I teach meditation, especially to beginners, showing them ‘mindful minutes’ is a core exercise I love to use because it helps students see the benefits of meditation in the context of their daily lives. Here’s why. When people learn different types of meditation, the basic practice involves setting time aside from your usual day-to-day activities for a quiet period of 20 minutes or more. And, it’s true, this devoted time to go deep into a practice is essential to learning what meditation is actually about. • JOIN US! Sign up to learn more about meditation and mindfulness • However, if this is your only practice, what often happens is a kind of disconnection. Insights or perspectives you have on the meditation cushion stay there. They don’t flow into your work stresses or disagreements with your loved ones. You feel and react as usual, maybe a little disappointed in yourself or in meditation. Mindful minutes are the medicine for disconnection. The benefits of your mindful minutes of breath practice, relaxation or loving-kindness, for example, flow into whatever you do next. Stop for a moment to fully embrace your surroundings shutterstock/mimagephotography Mindful minutes: getting started Want to give mindful minutes a try? Here’s all you need to do: Choose when to do them. The best way to remember your mindful minutes is to connect them to things you do a couple of times every day, like brushing your teeth, sitting down for a meal or getting in your car. So, every time you brush your teeth, it’s your signal: “Ah, time for a mindful minute.” An extra benefit is you don’t need to find extra time during your day to do these practices. Choose one or two exercises from this article you’d like to try. Do the exercises every day, for one week to start. Start small and enjoy them. Just notice how you feel doing them and what changes in your day. Tips for mindful minutes If you find yourself thinking about something else during your mindful minute, that’s OK. Do not beat yourself up! If you have a bit more time, start again. If you don’t, just notice – kindly, please – that it was difficult for you to focus for one minute. It’s kind of interesting, isn’t it? What would be different if you could focus for longer? Just a question, no judgement. Don’t let your mind talk you out of doing the practices. You may tell yourself, “This is stupid. What’s this going to do?” Decide ahead of time to ignore this kind of criticism. The exercises in this article are simple, but they all have direct roots in traditional meditation practices that have been used for hundreds of years. Mindful minute: 10 practical exercises Incorporate some of these ten mindful moments into your daily routine and start to feel the benefits soon. 1. Five Conscious Breaths Breathing exercises are one of the oldest meditation practices. They are powerful tools for relaxing both your body and mind. For five breaths, pay attention to the sensations of your full breath cycle: the inhale, slight pause, exhale, slight pause. Don’t strain, hold your breath or try to change your breath in any way. Just do your best to focus on the sensations of your breath in your nose, throat, belly or wherever it’s easiest for you to pay attention. 2. Mindful eating Eating is something we all sometimes do in a rush or without fully experiencing or enjoying. As you prepare and eat your breakfast, for example, pay attention to the vibrations as you grind your coffee, the smell of the bread toasting, and the taste of the orange juice in your mouth. When you become distracted or start thinking about what’s next in your day, do your best to be aware and simply come back to your moment-to-moment experience of eating mindfully. Eat mindfully, enjoying every moment of food shutterstock/Dean Drobot 3. Loving-kindness Is there someone in your life that is struggling or in a painful situation? Or maybe this describes you right now. Open your heart by practising loving-kindness. Close your eyes and see the person or yourself in your mind’s eye. Feel compassion and loving kindness for what they’re going through, and repeat silently, “May they be happy, may they be safe, may they be loved.” Or, “May I be happy, may I be safe, may I be loved.” 4. Practise empathy Has someone done something to irritate you, upsetting your mood? Try feeling empathy during a minute of mindfulness. Imagine what that person who upset you might be thinking or feeling. Could they be under a lot of pressure at work or have a troubling situation at home? If you can find a way to “see the person” even a little, your feelings and thoughts about the situation will change. “Mindful minutes are the medicine for disconnection. The benefits of your mindful minutes of breath practice, relaxation or loving-kindness, for example, flow into whatever you do next.” My favourite time to practise this mindful minute is when someone annoys me in traffic. One day when this happened to me, I felt angry (as usual) and conjured up stories about how inconsiderate they were. For some reason, I then thought: “How would I feel if that was my niece in the car (who I adore)?” The stories disappeared immediately, along with the anger. If it was her, I thought, she would just be rushing to get home to her kids or be a bit distracted by her work. Now, I use that practice consciously when I’m in traffic. It’s a great lesson: to see it’s the stories (my thoughts) that upset me, not the person’s behaviour. 5. Body scan The body scan is a classic meditation practice that can be done anywhere, any time, and for any length of time – even for just a mindful minute. Starting with your hands, feel the sensations in your body – tingling, warmth or pressure. Then, let your attention move progressively through your body, noticing as much as you can about sensations whether they are pleasant, unpleasant or neutral. The idea of this practice is to stay as close to the direct physical sensations as you can, rather than thoughts, feelings or perceptions you may be having. Follow a simple yet effective ten-minute body scan meditation script here. 6. Befriend emotion This meditation is a way to listen to your emotions, with kind attention, instead of perhaps resisting them or wanting to distract yourself from them. When you feel an uncomfortable emotion, big or small, see if you can notice with kind, curious attention how the emotion is showing up in your mind and body. Is it triggering thoughts of blame or anger? Is it creating tension in your neck or stomach? Notice as much as you can, not getting stuck in any one place. Notice, be kind, move on. Rinse and repeat. 7. Inhabiting your five senses This is a powerful anxiety-soothing exercise you can do almost anywhere. The object is to be mindful of the information coming in through your five senses. Pay attention to each sense: sight, hearing, touch, smell and taste. With each one, notice as much as you can as precisely as you can and try not to interpret anything. Simple labels can help you stay focused on your senses, like “warm” or “red” or “ringing.” 8. Say “OK” This practice is based on a foundation skill of meditation: acceptance or allowing things to be as they are. There are many things in a day that you might resist or feel are wrong. We all do this sometimes, but if it’s something we can’t change, like having a cold, for example, the resistance only makes us more unhappy. Saying “OK” is a way to practise acceptance in little moments in your day. So, when you get a cold, say to yourself “OK” and try to let go. Or, when your teenager is late for dinner again, say to yourself “OK” and try to let go. You’re not saying you like it. You’re only acknowledging what is happening and letting go of the struggle or the wish for it to “not be so.” 9. Do one thing at a time Who doesn’t try and multi-task sometimes? However, productivity experts, as well as people who study happiness, have found that, first, you may not get as much done as you think and, second, that multitasking is stressful! “The body scan is a classic meditation practice that can be done anywhere, any time, and for any length of time – even for just a mindful minute.” Choose an everyday activity and try to focus on just that one thing while you’re doing it. If you’re like most of us, you’ll start to add in more things “you can do at the same time.” Just watch for this habit and bring your attention back to your focus. Honour what you’re doing, in this moment. Give it your undivided attention and notice if anything changes for you. 10. Question your thoughts How many of your thoughts are true? What happens when you believe your thoughts are true, even when they hurt you or others around you? Practising some objectivity with your thoughts is another foundational skill of meditation. You can practise this any time by simply noticing and naming your thoughts, like this: “Oh, I was thinking about that problem at work again.” Leave it at that and notice the next thought. Creating some space helps you notice how many thoughts you have, how consistent they are or are not, and how they affect how you feel and what you do. Spiritual teacher Byron Katie has built a whole system of meditation starting with the simple question about our thoughts, “Is it true?” Discover more. Takeaway: mindful minutes work Don’t underestimate the power of these little practices! I really encourage you to try one or two of these mindful minutes for a week or so: don’t try to do too more practices at once in the beginning. Each one of them has the ability to create just a bit of perspective if you’re feeling angry, or a bit of relaxation if you’re stressed, or a bit of self-compassion if you’re feeling hurt. Don’t let your mind tell you they probably won’t do anything. Try them and see for yourself, then try a couple more. And if you find that some of these mindful minute practices really work well for you, you can try doing periods of sitting meditation using the same focus or technique to deepen your experience and understanding. • happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? Sign up for free now: ■ to enjoy our happiness magazine with practical life tips ■ share and support others in our happiness forum ■ self-develop with free online classes in our happiness Academy Anxiety | Nature | Breathwork | Meditation Written by Ann Vrlak Ann Vrlak is Founder of OneSelf Meditation and a meditation practitioner for over 25 years. She’s a Certified Meditation Teacher for adults and for children (the best job ever!). She loves to share how the perspective and practice of meditation can support people with their everyday stresses and on their journey of self-discovery.

Finding peace and quiet in modern times can be a challenge, but the health benefits of doing so – including stress relief and improved clarity – are proven. Meena Azzollini discovers 10 ways in which the power of silence can help to heal your mind and body. We live in an increasingly noisy world. The constant drone of traffic, household appliances, music, television and sounds in public places is disturbing sleep and increasing stress levels for many people. Escaping noise is a modern-day challenge, but doing so could be essential to our well-being: the power of silence is scientifically proven when it comes to the benefits it can offer our minds and bodies. In 2011 the World Health Organization (WHO) released a report that studied the impact of environmental noise from planes, trains and vehicles, and other community and leisure sources. The ten-year study looked at links to health outcomes such as cardiovascular disease, sleep disturbance, cognitive impairment in children, annoyance and tinnitus. It found that in Western Europe alone the total burden of health effects from environmental noise was greater than one million years of healthy life lost collectively each year. This figure does not even include the impact of industrial noise pollution in workplaces. Indeed, modern life is full of noise. There are sounds from the environment and a general lack of quiet that comes with a hectic life. Distractions and interruptions during the day have now become the norm, adding to the noise in our lives. Cultivating peace with calming walks in nature Even sounds we are not aware of – particularly those sounds which we hear when we are asleep – can have a tremendous impact on our well-being. The human ear never goes to sleep and is constantly listening to sound. It is a sensitive organ and while we are deep in slumber, the ear is still picking up and transmitting sound to the brain. The brain receives electrical signals of sound and promptly activates a stress response in the amydgala – neurons responsible for processing fear and emotions – with the immediate release of cortisol, along with elevated blood pressure and heart rate. RELATED: The 6 Science-Backed Benefits of Living Simply In fact, studies show that exposure to nocturnal sounds can increase the risk of cardiovascular disease. Long-term exposure to noise can lead to a variety of health issues including high blood pressure, heart disease, sleep problems, tinnitus, and cognitive impairment in children. Furthermore, noise also causes stress, anxiety, depression and fatigue in both humans and animals. Noise expert Bernie Krause says that the incessant sounds of modern day living are making people unhappy and driving them to take sleeping pills and antidepressants. The benefits of silence Our lives are busy, and a few minutes of silence is a rare treat for most people. Many of us don’t get to embrace silence as much as our world has become increasingly digitized and we are more dependent on our devices: many of us are constantly ‘on’. Even conversations with family members, work colleagues, kids and friends do not give us the respite we need from noise. In fact, it just adds to the mental clutter going on in our minds and creates more frustration, anger and an imbalance in our physical and mental health. “Escaping noise is a modern-day challenge but essential to our well-being: the power of silence is scientifically-proven when it comes to the benefits it can offer our minds and bodies.” The obvious answer is to take a break from external noise and internal chatter and aim for some silence and solitude. But, for some people, silence can be uncomfortable and scary as they are left alone with their worrisome thoughts, which can be stressful. For others, the fear of silence can be profound, because they are now used to a noisy world. The power of silence: 10 benefits of cultivating peace Silence is important for our health and well-being, just as exercise and nourishment are. So, what are the benefits of silence? 1. Stimulates brain growth Two hours of solitude and silence every day could potentially rejuvenate your brain. In a 2013 study scientists exposed mice to three types of sound, including baby mouse calls. They included silence as a control and expected baby mouse calls to stimulate development of brain cells. To their surprise, scientists found that two hours of silence per day prompted greater healthy brain cell growth in the hippocampus – an area of the brain responsible for memory formation, learning, motivation and regulation of emotional responses. 2. Improves sleep and fights insomnia The importance of quiet sleep cannot be stressed enough as it helps restore the body and the mind, and is important for your physical, emotional and cognitive health. Periods of silence during the day can also improve sleep quality and lessen insomnia, highlighted in a 2015 study where older adults practised mindfulness meditation for six weeks. 3. Improves memory Ten to 15 minutes of sitting in silence can boost your memory. The remarkable memory-boosting benefits of quiet contemplation also have positive implications for those who have a neurological injury, such as a stroke, and may release a latent capacity to learn and recall for people with amnesia and some sorts of dementia. A 2014 study on patients with amnesia showed that a ten-minute rest in a quiet darkened room boosted recall from 14 to 49 per cent. The study also found similar results for healthy participants boosting memory recall from ten to 30 per cent. Embrace the power of silence through meditation shutterstock/fizkes 4. Relieves stress Stress can disrupt the natural processes of your body, but taking a break and embracing the power of silence can lower blood cortisol level and adrenaline and relieve stress. RELATED: What Is a Sound Bath Meditation and What Are Its Benefits? In fact, silence is more relaxing than listening to meditative music and just two minutes of silence improves blood circulation and reduces blood pressure to ease tension from the body and brain. Furthermore, when you’re not stressed, your natural biological mechanisms can heal and repair your body. 5. Awakens awareness Silence is not only the absence of sound and speech, it is also refers to the quietening of your ‘monkey mind’ – the relentless stream of evaluative thoughts and emotions that plague our minds. When you learn to quieten your mind with mindfulness and meditation, you will notice a distinct shift in your awareness and sensitivity to the environment around you. 6. Improves heart health Interestingly, moments of silence can also benefit your heart. The American Heart Association says that taking some time out to practise meditation and mindfulness can do wonders for heart health as it lowers blood pressure, reduces stress, and thus lowers the overall risk for heart disease. 7. Improves clarity Taking a moment to breathe, calm your inner mind and get away from noise has the potential to regulate your breath, and do away with stress which you may not even be aware of. When you are not distracted by noise, your brain returns to its default mode and integrates internal and external information “into a conscious workspace,” promoting mental clarity. 8. Boost cognitive resources According to Attention Restoration Theory, spending more time in an environment that is restorative, rather than one which has high sensory input, restores the brain’s cognitive resources. “Embracing the power of silence does not have to be about the absence of sound, but also about getting away from distracting noises that stimulate your brain and trigger a stress response.” That is why when you take a walk in nature away from urban areas, your stress levels reduce and you feel happier afterwards. A low sensory environment provides the solitude and silence you need, which helps clear your mind, reduce mental fatigue and internal noise, and helps you to rejuvenate and relax. 9. Better decision-making When you're in a noisy environment, it becomes difficult to make any decisions, as your brain is constantly being bombarded with stimuli. But just five minutes of silence not only reduces the stress response of the amygdala but it also releases serotonin, endorphins and oxytocin — known as happy hormones. This restores your well-being and your mind becomes calmer. With that, you can make better decisions as you process information with clarity and awareness. 10. Enhances creativity Solitude and periods of silence allows your mind to wander, which is essential for 'incubation' – one of the four stages of creativity where you let go of what you're working on or thinking of. • JOIN US! Sign up today and make new friends at happiness.com • Studies show that during incubation, even though you're not thinking of any particular thing, there are unconscious processes taking place in the brain, searching for a solution. And it is during this stage that you come up with creative solutions. Daydreaming, taking a walk in nature and good sleep are all wonderful sources for incubation, thus boosting your creative potential. Ways you can enjoy the power of silence Clearly, science shows that silence gives our mind and body a break from the noise of the modern world and brings with it many powerful benefits. So, how can you embrace silence in your life? What can you do to find solitude and instill it into your daily practice? Walk in nature Take a walk in nature for some peace and solitude. Find a park, a walking trail, or go to the woods or the beach to enjoy some time alone, and take in the beautiful sounds of nature, which can help you relax. Meditation There is plenty of evidence of the benefits of meditation, inner peace included. Meditation does not have to be complicated: all you need is five to ten minutes to sit in silence and focus on your breath: gently let go of any thoughts from your awareness. Sacred pauses Sacred pauses are mini-meditations you take during the day when you are involved in a goal-oriented task. Take a break from what you are doing and sit comfortably with your eyes closed. Take a few deep breaths and with each breath let go of any thought or worries and let your body relax. You can do this many times a day to give your mind and body a break from noise and stressful thoughts. Stay in bed an extra five minutes in the morning Wake up early to enjoy the quiet and solitude before the day begins. Bask in the silence, with no particular thoughts as you awaken slowly to the day. These precious moments can set the mood for the rest of the day and give you the boost you need to carry on with a peaceful vibe. Digital Detox Set a day, perhaps on the weekend, to stay away from your digital devices. Although it may sound like an impossible task, keeping away from digital stimulation will help you center yourself and give you the time to attain inner quiet. Practise yoga Yoga gives you the opportunity to shift your focus from your thoughts to the poses you are practising. And as you move from one pose to the other, your mind settles down with every breath that you take. Yoga is known to make you feel calmer as it releases happy hormones, relieving stress and anxiety. The takeaway: the power of silence The World Health Organization has called noise pollution ‘a modern plague.’ And rightly so. Many studies and experts have warned us about the harm that excessive noise causes not only to our health and mental well-being but also to the health of this planet. Not to mention the disruption caused by the noise that goes on in our minds as we stumble through a busy life. Cultivating silence then becomes imperative: there is a power in silence that results in multiple body and mind benefits. Embracing the power of silence does not have to be about the absence of sound, but also about getting away from distracting noises that stimulate your brain and trigger a stress response. Depending on where you you live and your lifestyle, you may find it hard to escape from noise at all. But you can always cultivate a habit to find a few moments of powerful silence and calm in your day. And, as you do so, you should notice a world of difference to your health and well-being. • Main image: shutterstock/Vitalii Bashkatov happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up for free now to: ■ enjoy our happiness magazine ■ share and support in our happiness forum Meditation | Nature | Self care | Retreats Written by Meena Azzollini Meena Azzollini is a health and wellness content writer from Australia. She takes a heart-centred approach to help businesses make meaningful connections with their audience through effective content marketing solutions. You can connect with her at www.meenawrites.com.

Struggling to get started with meditation? Watching how-to videos online can be a great help. Check out this guide to the best meditation for beginners videos from Arlo Laibowitz and get your om on! The internet – especially YouTube – is packed with videos on how to meditate. But where do you start when you're a beginner to meditation? What different approaches do these videos have? And are they really helpful to start or further develop your meditation practice? Well, the answer is yes, they are useful! So, here are our top six picks on the best videos around if you're searching how to meditate as a beginner. 1. How to Meditate There are many introduction videos, or 'Meditation 101' videos to be found on YouTube that are perfect for those just starting out on their meditation journey. One of the most accessible is How to Meditate on the watchwellcast channel. This channel consists of videos that give instructions on how to do 100 different wellness exercises in 100 days. Noteworthy topics covered in these other videos include how to be grateful, how to do yoga, how to stop procrastinating, how to apologise, and how to sleep better. This video on meditation for beginners is playful and no-nonsense It comes with a pleasant, but slightly quirky female voice-over, made for absolute beginners to meditation. It explains what meditation does – creating focus to the mind and training the brain – and goes over some of the scientifically-backed benefits of meditation: better mood, less physical pain, more blood flow to the brain, and lower blood pressure, etc. .embed-container { position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%; } .embed-container iframe, .embed-container object, .embed-container embed { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } Learn how to meditate for beginners The main emphasis of the video is a step-by-step guided introductory meditation of counting the breath. Although not mentioned in the video itself, this form of meditation is the basis of vipassana, or insight meditation. Within the span of 100 seconds, this beginner's meditation video will guide you in doing your first practice. And, according to the video, by doing this form of meditation for just ten minutes every day you'll start reaping the benefits. If not, you can try another type of meditation. For an absolute beginner, this how-to video is really all you need to get yourself started. • JOIN US! Sign up and join our curious and caring community! • It gives you some easy and compelling reasons to do so, and explains simply and clearly what technique to use. After doing this form of meditation for a while, or when you've become more versed in meditation techniques, you'll probably need deeper material. Either by developing vipasanna further, or moving on to other forms. 2. The No Bullshit Guide to Meditation A more in-depth and longer introductory video on how to meditate is How to Meditate – the No Bullshit Guide to Meditation by Leo Gura of Actualised.org. His popular YouTube channel deals with many different meditation, self-improvement and self-actualization topics. .embed-container { position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%; } .embed-container iframe, .embed-container object, .embed-container embed { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } Leo Gura from Actualised.org teaches beginners how to meditate In this beginner's video, Leo talks on-camera at length about his own journey in his practice, and about the benefits of meditation for creating happiness in the present moment. Leo focuses more on the brain health benefits of meditation, ranging from increased productivity and creativity, to the dissolution of the ego, and the holy grail of meditation: attaining enlightenment. Clear instructions how to perform the basic breath meditation Leo then goes on to briefly mention different techniques of meditation, before further elaborating on a mindfulness of the breath meditation. He gives clear instructions how to perform this basic meditation, ranging from setting a timer for your practice, how and where to sit, and how to deal with the inevitable thoughts that will come up as you try to keep focused on your breath. Leo also stresses the importance of creating a daily practice and emphasises that some of the benefits of meditation will come only months or years after you've started. He mentions the importance of having a clear goal and vision on why to meditate as well. And by sharing his personal reasons, he encourages us to formulate similar goals and vision to our own meditation practice. “Leo discusses an in-depth approach to meditation for beginners and stresses the importance of creating a daily habit of your meditation practice.” This video is targeted to basically the same people as the first video: beginners that want to start with meditation. The biggest difference between the videos is the amount of time that Leo spends in explaining the scientific background, his own journey, and the process of meditation. If you prefer a more in-depth approach, and being challenged more about your motivations to meditate, then this video could be a better place to start. 3. Easy Mantra Meditation For people that already have a meditation practice of vipasanna and are looking for a new beginner's technique, Easy Mantra Meditation by the Yoga Vidya organization is an excellent choice. Yoga Vidya is a leading non-profit yoga seminar provider that facilitates retreats in northern Europe. .embed-container { position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%; } .embed-container iframe, .embed-container object, .embed-container embed { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } Easy Mantra Meditation for beginners with Yoga Vidya Easy-to-follow steps to get you started with Om mantra meditation In this video, a female practitioner (with male voice-over) demonstrates the basic and easy-to-follow steps to get you started with Om mantra meditation. The difference between Om mantra meditation and a breath meditation lies mostly in the focus that we create in our minds, either on the mantra or on the breath. However, the result is the same: that we observe the sensations and thoughts that arise in non-judgmental awareness. A nice addition to this practice is the emphasis on positive affirmations at the end of the meditation that the video guides you through. As a beginner in mantra meditation, this clip is a great start. “The difference between Om mantra meditation and a breath meditation lies mostly in the focus that we create in our minds.” If you want to dive deeper in mantra meditations for beginner's, then there are more mantra-based meditation videos to be found on this channel. And if the way of instruction of the video appeals to you, then as an added benefit it could open up your practice to include yoga, to be found in other videos on this organization’s channel. 4. Transcendental Meditation Technique (Don't Pay $1,000+) Based on vedic meditation traditions, this method was developed by the Maharishi Mahesh Yogi. Transcendental Meditation (TM) has been made famous by practitioners as diverse as The Beatles, Oprah Winfrey, David Lynch and Russell Brand. What exactly it consists of involves personalised mantras that you have to pay for in training sessions by authorised teachers, although there have been criticisms of this. .embed-container { position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%; } .embed-container iframe, .embed-container object, .embed-container embed { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } Free Transcendental Meditation for beginners A free intro to beginner's Transcendental Meditation (TM) In the video a male voice-over takes us through the steps of this form of meditation. It has a static picture of a meditating man on screen as the only visual element. The transcript of the video is listed directly below the video. It might be just as insightful as looking at the video itself, especially since both video and transcript explain how to choose your mantra. RELATED: 7 Myths About Meditation Debunked It also explains the steps of the practice, that take much longer than just watching the video. The main essence of Transcendental Meditation, getting to the “no-thought zone” is addressed: how to recognize it, stay in it, or reconnect to it. It's this same “no-thought zone” that Deepak Chopra calls the field of pure potentially, or pure consciousness. “Transcendental Meditation (TM) has been made famous by practitioners as diverse as The Beatles, Oprah Winfrey and David Lynch.” The video itself is not the best, but for people that are attracted to TM, having a free beginner's introduction in working with this mantra technique might be all they ever need, instead of having to pay the high fees. Plus, other videos that also explain the technique for free will show up in your suggested videos on YouTube. 5. 10-Minute Guided Meditation for Self-Compassion For people that want to explore another technique, based on metta, or loving-kindness meditation, the video '10-Minute Guided Meditation for Self-Compassion' is a nice place to start. This video is published by Sonima, a wellness brand that empowers people to live healthy, balanced, and happy lives. Self-compassion meditation as a technique has been made famous by the American researcher Kristin Neff, who in turn drew her inspiration from the work of Jon Kabat-Zinn. .embed-container { position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%; } .embed-container iframe, .embed-container object, .embed-container embed { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } 10-minute guided meditation for self-compassion This is technically not a how-to-meditate video, but, in fact, a guided meditation. It's narrated by Jamie Zimmerman, a doctor and practitioner of “meditation medicine” who tragically died in an accident two years ago. There's no visual instruction on how to sit or go through the practice. This guided visualisation meditation, with imagery of nature, people, and wildlife, presumes that you have sat before, that you're already versed in mindfulness of the breath meditation. RELATED: 5 strategies to help you develop a regular meditation practice It takes you through steps in visualizing children at different ages. Projecting your memory of yourself at these different ages. It invites you to use the same words of affirmation that are used in metta meditation, to send wishes of well-being: happiness, love, peace, a life free from suffering and living to the fullest. If you've never practiced metta meditation and self-compassion meditation before, this video is a great start for beginner's. Especially if you meditate a lot within the vipassana tradition, it can be a real eye-opener on how loving-kindness and self-compassion can further deepen your practice. Sonima states that the video is especially suitable for people that are working on making life changes or personal improvements. 6. 10 Reasons You Should NEVER Meditate Still not convinced that you should dive into meditation yourself? Then you might want to watch '10 Reasons You Should NEVER Meditate'. This playful and funny video made by psychologist, life coach and author Ralph Smart, gives you ten great reasons why you should (not) meditate. .embed-container { position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%; } .embed-container iframe, .embed-container object, .embed-container embed { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } Ralph Smart convinces beginners why (not) to meditate. Ralph discusses on-camera some of the benefits of meditation. It ranges from how meditation changes the brain and the way we eat, to how meditation makes you let go of judgment and makes you stop ruminating and blaming yourself. He does all of this in a very mindful, light-hearted and insightful way. • JOIN US! Sign up to learn more about meditation and mindfulness • Although not a 'how to' video itself, this is a great meditation for beginner's video if you first need to be convinced that meditation is something for you. The promise of meditation, that Ralph stresses as well, is that it makes you live fully in the present moment and makes you more confident. And, that ultimately, it makes you happier. Now isn’t that something you would NEVER want for yourself? ● Main image: Colourbox.com happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? Sign up for free now to: ■ enjoy our happiness magazine with practical life tips ■ share and support others in our happiness forum ■ learn with free online classes in our happiness Academy Compassion | Tonglen meditation | Kundalini meditation Written by Arlo Laibowitz Arlo is a filmmaker, artist, lecturer, and intermittent practitioner of metta meditation and morning yoga. When not dreaming about impossible projects and making them happen in the most impractical ways possible, he journals, listens to jazz, or cuddles with his better half.

Studies have shown that combining mindfulness with physical activity can help fight depression, rumination and anxiety. Our mindfulness expert Ann Vrlak looks at the benefits of mindful running and offers up six practical tips on how to do it. Have you heard of mindful running? Even if you’re not a regular runner, this combination of mindfulness and physical exercise may give you ideas on ways to bring mindfulness to another exercise to make it more powerful and enjoyable for you. What is mindful running? A common definition of mindfulness is gentle moment-to-moment awareness. When you practise mindfulness, you try to observe the thoughts, feelings, physical sensations or situations you find yourself in from one moment to the next. The key is gentle, curious attention. No criticism or judgment allowed! In the same way, people who practise mindful running pay attention to the moment while they are powering their body forward: to physical sensations, like their breath, the impact of their feet on the ground, the movements of their arms, and more. This focus takes the runner’s attention away from how far they’ve run, how far they have to go, what they have to do at work later, etc. Can you imagine how a marathoner would feel if all he or she was always thinking about how far they had to go? “ Only another 20K... another 19.5K...” Not much fun! Mindful running means no listening to music! shutterstock/NDAB Creativity The biggest plus of mindful running, and the reason it has really been catching on recently, is that it deepens and expands people’s experience of running – and of themselves. Many people run as a means to an end – they run to lose weight or reduce stress – rather than as an end in itself. So, turning running into an activity that is enjoyable is a win-win situation for runners! Mindful running: the benefits When you practise mindful running, you enjoy the usual, wonderful benefits of mindfulness: more connection to the moment, less distraction, stress-relief, more self-awareness, a sense of well-being – and more. Add the benefits of running and you have an activity that is a powerhouse for mind-body health. However, this isn't something completely new. Indeed, this kind of combination of mindfulness and physical activity is a long-standing tradition. For example, consider yoga. It's a practise that interweaves conscious physical movement with a mindful attitude. When you do yoga poses, you’re encouraged to observe and be with physical tension and relaxation, with the limits of your body and with how your attention changes your experience of your body. There is also an Eastern meditative tradition of walking meditation. This practice is taught as a practical way to link meditation to everyday activities. Students practise being mindful of every time their foot touches the earth, leaves the ground, pauses, and so on. “The biggest plus of mindful running, and the reason it has really been catching on recently, is that it deepens and expands people’s experience of running – and of themselves.” The benefits of this kind of activity has been backed up by science and there have been a few recent studies into this modern version of mindful, physical activity. For example, the combination of physical and mental effects of mindful running has led some to call it a “new therapy” for anxiety and depression. A 2018 study from the University of Southern California involving 158 college students concluded that mindful movement helps to lower anxiety and stress levels. Likewise, a 2016 study from Rutgers University, USA, involving 52 people found a strong correlation between mindful exercise and improved mental health. Participants had to carry out a 20 minute breath meditation followed by 10 minutes of walking meditation and then 30 minutes of aerobic exercise in the form of running on treadmills. Significantly, the 22 volunteers with depression reported a 40 per cent reduction in symptoms of the condition. In particular, there was much less inclination to ruminate over bad memories. RELATED: How to stop ruminating with these 3 techniques Furthermore, the benefits of mindful running can be felt while in the middle of doing it, and not just following the event. Footwear company Asics looked at how psychological factors affect running performance. It found some indications that calm minds can improve performance, and reduce heart rate and other measures of body stress. So, how do you run mindfully? Mindful running simply means being as present as you can while you are on the move. For example, rather than listening to music or watching TV on the treadmill, daydreaming or hoping the end of the run comes soon, you focus on your moment-to-moment experience: sensations in your body, the movement of your arms and legs, the feeling of your breath and, also, the activity of your mind. Here are some tips to help you put your best foot forward. 1. Start where you want to finish Before you start a run, before you even warm up, take a minute to calm your body and mind. Is running something you squeeze in after a work day? Or, is it something you “just want to get out of the way?” If this sounds like you, it will be important for you to take just two or three minutes to slow down and become present before your run. Here are two simple mindfulness practices you can try: Body scan This exercise can be done standing, sitting or lying down, with your eyes closed or open. Starting with your hands, notice how your hands feel, from the inside. Are they tingly, warm or cold? Notice as many physical sensations as you can. Then let your attention move throughout your body, from finger tips, to the top of your head and all the way to your toes. Do your best to feel each area at least a little before you move on to the next area. 4-7-8 breath This is one of the most powerful relaxation breaths. This exercise can also be done in any position, with eyes open or closed. The 4-7-8 refers to the counting cycle of your breath. You inhale to a count of four through your nose, hold your breath to a count of seven and exhale slowly to a count of eight through your mouth. Repeat four to six times. 2. Listen to yourself, not music or podcasts I know, this is probably the hardest suggestion for most of us to follow! We can’t imagine going for a run without music to keep us energized. But, remember, the purpose of mindful running is to deepen your connection with yourself, with how your run is affecting you. Try going without listening to a device for a week and see what happens. You may be surprised how much simpler and pleasant your running experience is. Mindful running: observe your thought and feelings shutterstock/KieferPix 3. Focus on the physical Become a dear and trusted friend to your body. You do your best to watch your breath. How is it feeling right now? Laboured or smooth? How is your balance? Are your shoulders tensed or relaxed? The trick is just to notice, without getting lost in trains of thought about anything you notice. Just notice with a gentle attention, and keep noticing. 4. Be interested in thoughts and feelings, too Part of your moment-to-moment experience will no doubt include thoughts and feelings. Of course, it will! They are not a problem and are simply a part of what you are mindful of. If you feel bored, notice that kindly, then let it go. Thinking about a big project at work? Notice the thought, then keep your attention moving. What else do you notice? These are all part of the flow of the moment, as you move and breathe, move and breathe. “When you practise mindful running, you enjoy the usual, wonderful benefits of mindfulness: more connection to the moment, less distraction, stress-relief, more self-awareness, a sense of well-being.” 5. Comfort your discomfort If your physical sensations go beyond neutral into discomfort, this is a cue to become even more mindful and gentle. Pay attention in as open and curious a way as you can. Is the discomfort something you can watch until it passes? Or is the discomfort telling you that you’ve hit your limit for the day? The more you practise mindful running, the more familiar you will become with your body’s language. You’ll be able to distinguish between a passing signal of fatigue, a need to adjust your stride or a body signal saying, “no more today!” 6. Finish mindfully When you finish your run, don’t just rush into whatever is next in your day. Just as you began your run, take two or three minutes of quiet time to connect with your body and mind. Notice if your thoughts and feelings are calm or agitated. And what is your body telling you? Again, just notice as kindly as you can and perhaps feel a little gratitude for whatever your experience has been. Conclusions on mindful running This crossroads of mindfulness and running has a lot to offer – whether you're coming along the road of mindfulness or running. The tradition of bringing mind and body together is at the heart of virtually every meditative tradition around the world. Mindful running is a way to create a bridge between mindfulness and everyday living, for each activity to support and deepen your experience of the other. Fitness giant Nike partnered with the popular mindfulness app Headspace to create a series of mindful running guided meditations. Try one out! If running isn’t a part of your life right now, consider trying mindful walking. Wherever you start, start slow and enjoy. ● Main image: shutterstock/sutadimages happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? Sign up for free now to: ■ enjoy our happiness magazine with practical life tips ■ share and support others in our happiness forum ■ learn with free online classes in our happiness Academy Gratitude | Meditation | Nature | Stress Management Written by Ann Vrlak Ann Vrlak is Founder of OneSelf Meditation and a meditation practitioner for over 25 years. She’s a Certified Meditation Teacher for adults and for children (the best job ever!). She loves to share how the perspective and practice of meditation can support people with their everyday stresses and on their journey of self-discovery.

Interviewer Veronika Eicher still had the distant flavor of raisins in her mouth – from finishing the 'raisin meditation' on Dave Potter’s MBSR course – when the pair sat down to talk. She asked him about his background in Mindfulness-Based Stress Reduction, the motivation behind his free course, dealing with chronic pain, and meditation. When was the last time you ate mindfully? Dave Potter, fully-certified Mindfulness-Based Stress Reduction (MBSR) instructor and retired psychotherapist, laughs before answering: “Well, it’s all a matter of degree. Even though I'm a mindfulness teacher, there are times when I’m not eating very mindfully. For instance, last night my wife and I talked continuously through dinner, and I was not at all mindful of what I was eating. In a previous life as a marketing manager at Intel, many of our meetings were over meals and we were expected to do business and eat at the same time. I used to tell people that I didn’t progress any higher than I did on Intel’s corporate ladder because I never learned to eat and talk at the same time.” Although Dave didn’t stay at Intel for long, he spent over 20 years in the computer industry, first as a free-ance computer consultant and later founding a software company that grew to a dozen employees and customers all over the world. At age 51, although he loved technology, he came to realize that he was far more interested in people than computers, and he went back to school to get a graduate degree in counseling and became a psychotherapist. It was then that he started teaching mindfulness, which led me to my next question: How did you first get to know MBSR? “I found MBSR about the time I began working as a therapist, but I was not new to meditation, having meditated since I was in high school. Even though I was already a long-term meditator and didn’t think I had much to learn, after taking a training class from Jon Kabat-Zinn, I was impressed with MBSR and how teachable it was. MBSR, as Jon Kabat-Zinn taught it, is neither full of esoteric terms, nor religious. Instead, the language Jon used was so simple that wasn’t until Dave saw Jon teach the MBSR course that he understood the tremendous power of MBSR and this particular way of teaching meditation. “The language is very simple: ‘Pay attention to your experience while you are having it’, but embedded in the MBSR course was such depth and meaning that I wanted to share it with others, so I became certified to teach by the University of Massachusetts Medical School, where Jon Kabat-Zinn founded MBSR,” Dave explained. RELATED: 7 mindfulness tips for staying engaged Eating mindfully can be one of many daily opportunities to practice mindfulness Many people take the course to reduce the level of stress in their lives. You say that when you tell new students that they will need to dedicate 30 minutes a day to meditation, they often say: “Where will I find the time? This will make me more stressed, not less!” Isn’t that ironic? “In the beginning, many people do feel that it is more stressful, that’s true. This is because they are now paying closer attention to what is happening inside them, and they have begun to notice things that were there all along, but under the surface. But, typically, after about three or four weeks, things settle down. What most people discover by that point is that although their day is technically 30 minutes shorter, the rest of the day is more productive and much less stressful than it was before. So people do see the fruits of the practice, but often not until three or four weeks into the course. That's one of the reasons the course is eight weeks long and not three.” Discover more about Dave Potter's free MBSR course What can participants of the course expect to happen? “At first, it feels as if nothing is happening. You sit in meditation, your mind wanders, you pull it back, your mind wanders again, you pull it back again, and on and on, in a seemingly endless cycle. It looks like nothing productive is happening. But there is magic in this process that is not at all apparent while it’s happening. The point of the meditation is not to stop thoughts, but to change your relationship to them, and the critical place in which that relationship can change is when you notice your mind has been wandering. What people typically say in the beginning is, “I’m no good at this, my mind is wandering all the time, I can’t do this.” They're frustrated that they can’t get their mind to stay in one place and beat themselves up about it. But it's not about keeping the mind in one place: it's about what happens in that moment when you discover that you mind has wandered. It’s about accepting that fact and being kind to yourself at that moment.” RELATED: 9 science-backed benefits of meditation Jack Kornfield often tells a story about training a puppy to fetch. In the beginning, you throw the stick and the puppy doesn’t bring it back. But you don’t give up, and you throw the stick many, many times until finally, almost unexpectedly, the puppy brings the stick back to you. At that point you don’t say, “Bad dog!! Why didn’t you bring the stick back before now?!?”. You say, “GOOD BOY!!! GOOD JOB!” and give the puppy a treat. This encourages the puppy to do it again and strengthens your good relationship with your puppy. “It’s the same with our mind. We train our students to recognize that those moments when they notice their mind has wandered are moments of awakening. These moments of awakening are cause for celebration, not self-criticism. Every single time you notice your mind has been wandering, you have just broken a life-long habit. This is what we aim for in our meditation.” Train your meditative mind like a puppy: with patience and treats! I must admit, I thought that when you meditate long enough – perhaps like you as a life-long meditator – that at some point your mind doesn’t wander anymore. Is that incorrect? “It’s not true that advanced meditators have learned to stop their thoughts entirely. Eliminating thoughts is actually not the goal of this type of meditation. Thinking is not a function we aim to eliminate. We need thinking to plan, to organize, to build, to create. Thoughts are important, but they are not the most important aspect of our experience, and, in fact, the thoughts we do have are often untrue or misleading. Tara Brach often says, ‘thoughts are real, but not true.’ RELATED: Tara Brach – psychologist, meditation author and teacher It’s true that there are types of meditations designed to perfect concentration but this type of meditation, when combined with a single-minded goal of achieving states of absorption and bliss, don’t address the realities of day-to-day life. There's a story about a monk who goes up to a mountain cave to meditate in isolation. After years of practice, he perfects his concentration to the point where he is in almost continuous bliss and decides he is ready to come down from the mountain. Five minutes after arriving to town, one of the vendors at the market makes an insulting comment and he blows up in anger, seemingly undoing his years of practice in just moments. “People do see the fruits of MBSR, but often not until three or four weeks into the course. That's one of the reasons the course is eight weeks long and not three.” The type of meditation taught in MBSR includes both concentrative meditation and a more open-ended meditation that can be accessed in the midst of daily life, in which the meditator is fully aware of what’s happening around him and in him, on a moment-to-moment basis.” Your MBSR instructor: Dave Potter Dave Potter and I are talking more about the power of our minds. He shares the example of a Buddhist monk, Matthieu Ricard, who's had 50,000 hours of meditation practice over 30 years (that’s five hours a day – every day!) and who has been extensively studied by psychologists and neuroscientists. Paul Ekman, a University of California psychologist, suspected that Ricard would have a very low “startle response”, which has been shown to correspond to anxiety; the more anxious a person is, the stronger the physiological response to being startled. In this laboratory test, the subject is wired up to instrumentation and the physiological response to a very loud sound, similar to a gun-shot, is measured. When Ekman tested Ricard, he had to do it a second time because he couldn’t believe what his instruments were telling him about Ricard’s reaction. Ricard’s physiological response was lower than any subject he’d ever tested. In fact, it was lower than medical science had up to that point thought possible. When he asked Ricard how he did that (expecting he would say he brought his attention to a single point and blocked everything else out), Ricard said he did the opposite – he said that instead of narrowing his attention, he widened it, imagining himself to be as big as the universe, so large that it could easily absorb any sound or disturbance. He said he heard the sound very clearly, but it wasn’t bothersome to him due to his having widened his perspective to include and accept absolutely everything that came into awareness. Could this technique also be a way that MBSR participants learn to deal with discomforting feelings or chronic pain? By imagining the biggest pain and experience as less painful within the practice? The course doesn’t eliminate pain. For instance, people who have a chronic pain condition have typically tried everything and there is nothing doctors can prescribe that is safe that would eliminate the pain. In the MBSR course we aren’t working on eliminating the pain, but changing our relationship to it. We teach our students to work with difficult emotions and physical pain in a paradoxical way, something we introduce in Week 5, in a practice called “Turning Towards”. Students learn through this practice, building on skills they’ve learned in the first four weeks, that they can be with difficult feelings or sensation without being alarmed. RELATED: Mindfulness quotes – 10 sayings to inspire and ground you In the case of chronic pain, instead of trying to make it go away, which of course doesn't work, we ask students to get curious about it. Without labeling the discomfort as “pain”, we have them investigate the actual physical sensations. For instance, is it sharp or throbbing, large or small, precisely where is it located, what are its boundaries? By examining it closely, in a curious, non-fearful way, they discover that their “pain” is not a static thing, that their experience of it shifts when they're curious about it in this way. “Through MBSR we aren’t working on eliminating the pain, but on changing our relationship to it.” Then, after exploring the difficult area, we ask them to move their attention to a part of the body that is relatively relaxed, and stay there for a moment, noticing what kind of sensations they have there, maybe warmth or softness, or simply freedom from pain. This can look like we’re asking them to distract themselves, but we are simply having them shift attention to another part of their body, one that is actually connected to the difficult area. Then, after spending a few minutes there, they go back to the difficult area, and back and forth. By doing this a few times, the students experience the discomfort as only part of them, and that it’s not fixed and unchangeable. In this way, the student learns to see and experience the difficult area in a larger context, similar to the way that Matthieu Ricard did with the loud sound in the “startle” test. So, in that sense, it is a widening of awareness and perspective that makes the pain less difficult. Probably the most gifted and skilled meditation teacher for dealing with chronic pain is Vidmayala Burch. She is founder of Breathworks in the UK and understands chronic pain because she has dealt with serious, debilitating pain she has had her entire adult life, including now. She is a gifted teacher and role-model for those dealing with chronic pain. Vidyamala often uses pillows to demonstrate how we compound physical (or emotional) pain with fear and worry, having a student sit in the center of the room with a pillow on their lap, saying that the pillow represents the physical pain, the difficult sensations themselves (or problematic life event). Then, on top of this pillow, another is added, representing a fear or worry they have about the pain, such as the fear that the pain will get worse. Then they add another, maybe about the worry that if it keeps up they won’t be able to work and support themselves, and another, and another, each one representing a specific worry or fear, until the pillows are stacked so high they are higher than the student’s head. Then Vidmayala would ask them to remove the pillows of worry and fear one by one, letting go of each one until all that remains in their lap is the first pillow representing the actual physical sensations. That pillow is still there, but much less troublesome than it was when buried under all the other pillows of fear and worry that were added to the actual physical pain (or problematic life event). Pillow practice for pain: MBSR was originally designed for pain patients The 'Pillow Practice' with Vidyamala Burch was mind-opening for me, as a chronic pain patient. Is this what mindfulness is about? Exactly. Being mindful is about realizing what is actually happening as well as noticing that we are compounding the situation with our fears and worries. In Buddhist terms you would say there is the first arrow which is the difficulty itself and the second arrow is all the worries and fears we have about that. We can’t always do anything about the first arrow, but the second arrow that is magnifying the difficulty can be removed. You were one of the first teachers to provide us with your MBSR course for free in our happiness academy and you also provide the course on your website palousemindfulness.com free of charge. What was your motivation for this? “There are a couple of answers to that. The first is: “Why not?”. The fact that I can even say this is because I’m retired and don’t need extra income and because of the efficiencies and reach of the internet. But, most importantly, I knew there are people who cannot afford to pay for a mindfulness course, and in many parts of the world there is no access to an in-person MBSR class. My intention was to make mindfulness as widely available as possible, no matter what the financial situation or geographic location. I’m fortunate that this is also the intention of most of the other teachers of mindfulness, even those who are well-known and can command high fees for their teaching. World-renowned mindfulness teachers such as Jon Kabat-Zinn, Vidyamala Burch and Tara Brach have given me their written permission to use their videos and writings without any fee so that mindfulness can be more widely available. “The course does not make life perfect. It's about being at peace with not feeling peaceful.” As a former psychotherapist, it makes me happy to know that, through the Palouse Mindfulness course, people are being helped. Every day, I get letters from people who say the course has changed their lives. As a retired therapist whose work was about helping people, what could be better? RELATED: Meditation vs mindfulness – what's the difference? The course does not make life perfect. It’s not about being peaceful all the time. Not even the Dalai Lama is peaceful all the time. It's about being at peace with not feeling peaceful. When I hear from my students that this is what they’ve learned and that they are happier and more resilient than they were before, this is worth more to me than any monetary compensation.” Finally, do you still meditate on a daily basis? “I do. I’ve had a few periods in my life when I didn’t maintain a formal sitting practice, figuring that if I just lived my life mindfully, letting 'life' itself be my meditation, that would be enough. While that might be true, in principle, because any experience can be made into a mindful experience, during those periods without a formal practice, much of my life wasn’t very mindful. So, about 30 years ago, after being an on-again, off-again meditator, I committed to a regular, daily meditation practice of half an hour every morning and haven’t stopped since, except for a handful of days during that 30-year period. I don’t meditate to have some peace experience while I’m meditating, although that can be pleasant; I do it because of how it affects the rest of my day. My morning meditation creates a resilience and aliveness during the rest of the day that wouldn’t be there if I didn’t have this practice. My morning practice is actually fairly simple, similar to what in Soto Zen is called “zazen” or “just sitting”, a time that I don’t have to be anywhere else or doing anything else, a time that is just for me. Years ago, when my daughter was young, we took a parenting course from Barbara Coloroso and at the end of the course, she said, “I want you to spend 30 minutes a day with the person you are going to be with for the rest of your life with… and I don’t mean your spouse, because they may go before you. I mean you.” ● Thank you Dave, for the talk and for your work. Enroll here for the free MBSR course at the happiness academy. And don't forget to join in the MBSR course discussion in the forum: share your experiences and ideas with other members. Watch the full interview with Dave Potter: Interview by Veronika Eicher Veronika is a freelance writer. She likes to spend her free time working on her dream of a farm. On Instagram she writes about climate crises, nature and sustainable living.

If you're struggling to live in the present moment, these 10 mindfulness quotes from spiritual leaders will inspire you to stay grounded. Recall them when you need to be more mindful. By Calvin Holbrook. Over the past few years, the message about the power of mindfulness has boomed, and for good reason. By practising mindfulness you can be more aware and receptive to how you’re feeling and the reality that surrounds you. Staying mindful is a way of finding pleasure and fulfillment in everyday things and this can make a considerable contribution to your overall happiness. Indeed, by practising mindfulness we can improve our patience levels and also positively change our relationships with loved ones, leading to greater kindness, compassion and understanding. In simple terms, mindfulness is being aware of what is happening to you and around you right now without wishing it were different – even when it seems trivial or negative. Mindfulness also means accepting your life and not being critical or judgmental. In essence, practising mindfulness is simple and straightforward, but it may take time to develop the skills. Having inspiration in the form of mindfulness quotes can help you see the benefits of the practice and give you the power to keep going. The quotes below come from many experts in the field of mindfulness and meditation. Thinking more deeply about the meanings of these quotes will inspire you to practise mindful behavior each and every day. With time, you – and those around you – will really feel the benefits. Mindfulness quotes Recall these ten mindfulness quotes to inspire you and ground you when life is taking you out of the present moment. Focus and bring your mind back to the now. 1. “Wherever you are, be there totally.” Eckhart Tolle German-born Eckhart Tolle is a spiritual teacher and author and one of the most-quoted people when it comes to mindfulness. This quote sums up the essence of mindfulness: being completely in the moment of where you are. Firstly, it works in a mental or emotional setting: whatever your mood or feeling, acknowledge it and accept that that’s how it is at the moment. Don’t force changes (it will pass eventually). • JOIN US! Sign-up to get support from our caring community • This mindfulness quote also applies to your physical location or situation too. For example, you may be unhappy with your living situation at the moment, but simply accepting your situation and not judging it can help. Everything will change. Likewise, in a more positive sense, if you’re enjoying a walk by the seaside or practising some forest bathing, really be there: soak up the sights, sounds and smells of everything around you. Give life your undivided attention. 2. “You can't stop the waves, but you can learn to surf.” Jon Kabat-Zinn This mindfulness quote from Jon Kabat-Zinn has to be one of our most-loved – and most repeated! Kabat-Zinn is widely recognized as being the father of mindfulness in the Western world. He's also the creator of the original Mindfulness-Based Stress Reduction (MBSR) course. This well-known quote from him sums up how to deal with life’s ups and downs rather nicely. The waves represent life’s many – and unstoppable – changes and challenges. When faced with choppy seas, instead of drowning in them we can get on our surfboard and learn to deal with them by riding the waves. We will probably fall off our surfboard many times, but we can jump back on, and with practice, we can learn how to navigate life's ever-changing waters better. 3. “Be happy in the moment, that's enough. Each moment is all we need, not more.” Mother Theresa This mindfulness quote from nun and missionary Mother Teresa teaches us to enjoy the moment and not to want more than what we have. Sometimes it can be hard to fully embrace the now and stop worrying about the future, but this quote reminds us that we should try to live simply and in the present. It also reminds us that we should practise gratitude for what we have, however little. By always being more grateful in life, we can become less self-centred and materialistic, and overall become happier with our lives. 4. “Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.” Thích Nhất Hạnh One of the most influential figures in the fields of mindfulness, meditation and Buddhism, the wisdom of Thích Nhất Hạnh has provided countless quotes on mindfulness, but this is one of my favourites. This quote is all about remaining centred and focusing on our breath through meditation, despite any changes or upsets in our mind. By bringing your attention to your breath, you can calm a busy or troubled mind and bring about an equilibrium. 5. “The real question is not whether life exists after death. The real question is whether you are alive before death.” Osho Indian mystic Osho was a controversial character, but there’s nothing debatable about this mindfulness quote: we agree 100 per cent! So many of us are rushing through life, doing the things we have to do: the treadmill of work, paying the bills, taking care of the family, etc. But in doing so, we often don’t stop to take in the world around us fully. Being mindful means consciously being aware, stopping to appreciate every moment of life, instead of living it at breakneck speed. “Having some inspiration in the form of mindfulness quotes can help you see the benefits of the practice and give you the power to keep going.” Likewise, this mindfulness quote is also a reminder to ask yourself if you are really living your true, authentic life. Are you doing the things which make you happy in life or are you just a slave to the wage? Are you using all your skills and being the best person that you can be? Using mindfulness can be a great tool to be still and evaluate if you are really alive before death! 6. “Look past your thoughts, so you may drink the pure nectar of This Moment.” Rumi Rumi was a Persian poet born in 1207. Books of his poetry have sold millions of copies in recent years, making him one of the most popular poets in the United States. Pretty good going for someone that lived 800 years ago! This mindfulness quote from Rumi shows why his sayings are so popular. Incredibly, experts estimate that the average mind thinks between 60,000 – 80,000 thoughts a day. Some of those thoughts include minor things like what we are thinking to eat for breakfast, but other, deeper thoughts can fly through our minds all day, such as negative thoughts about the past (rumination) and worries for the future. The problem is, when we are focusing on our thoughts, we are missing what is happening in our lives right now. Here and now. In this very moment. Calming the chatter – the monkey mind – through mindfulness can help you to stop overthinking and live in the present moment, helping you to enjoy life and be happier. 7. “We have only now, only this single eternal moment opening and unfolding before us, day and night.” Jack Kornfield This quote from Jack Kornfield – teacher, writer, and one of the leading proponents of Buddhism in the Western world – encapsulates one of the key elements of mindfulness: living in the present moment. The past is the past; we cannot change it, we can only learn from our mistakes and try to move forward. • JOIN US! Sign up today and make new friends at happiness.com • Likewise, we can try and plan for the future to some degree, but life has the habit of throwing things up in the air to disrupt those plans! Indeed, what we truly only really have is this moment we are living now, and because of that, we should focus on that and make the most of it. 8. “The only way to live is by accepting each minute as an unrepeatable miracle.” Tara Brach This mindfulness quote from respected teacher and author Tara Brach is essentially saying the same thing. We must learn to appreciate that our time on Earth is limited and we should make the most of every minute. This quote also hints at the power of gratitude, suggesting we should be grateful for the gift of life and all the wonder it brings. When problems and thoughts start to cloud your mood and mind, remember this mindfulness quote and try to bring yourself back to the idea of appreciating every moment of our existence. 9. “Paradise is not a place; it's a state of consciousness.” Sri Chinmoy All too often we are searching for our own idea of Paradise: be that in the form of our dream home, an exotic holiday or the perfect relationship. And while, of course, it’s great to have dreams to aspire to, we mustn’t neglect the idea that we can be happy with what we already have. Indeed, it’s our mental attitude that can be a source of peace and contentment. If we achieve a peaceful, conscious mind, free from conflict, it can bring us great joy. Practicing mindfulness can help us achieve this state of being. This quote from Indian spiritual leader Sri Chinmoy reminds us that happiness is a journey, not a destination. 10. “Mindfulness isn’t difficult, we just need to remember to do it.” Sharon Salzberg Best-selling author Sharon Salzberg has written many meditation and mindfulness books and has been teaching meditation since 1974. So, she’s pretty well placed to be able to talk about the difficulty – or ease – of practising mindfulness. Indeed, Salzberg's quote is spot-on. Practising mindfulness in itself is not difficult as it’s simply a way of being that doesn’t require any more of our time. However, training our brains to remember to stay mindful at all times can be more of a challenge, especially if mindful behavior is new to us. However, we can change our behavior gradually, and this mindfulness quote is a reminder of that. ● Which of these mindfulness quotes do you live your life by? Do you have any others you would like to share? Let us know in the comments below. Want to discuss mindfulness with like-minded people? Head over to our forum. happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up for free now to: ■ enjoy our happiness magazine ■ share and support in our happiness forum ■ Develop with free online Academy classes Learning | Self care | Meditation Written by Calvin Holbrook Calvin edits the happiness magazine, as well being an artist and travel lover. He also enjoys hiking, nature, swimming, yoga, sweaty dancing, and all things vintage!

From mindful eating to mindful listening: incorporate these 13 practical mindfulness behavior ideas from Calvin Holbrook into your daily routine to live a more present and focused life. Rushing. Multitasking. Not listening to other people properly. Do you recognize any of these habits from your everyday life? If so, you could definitely try to incorporate some more mindful behavior into your daily routine. By practising mindfulness you can be more present, more aware, and more receptive to how you're feeling and the reality that surrounds you. However, changing your behaviour or habits isn't always straightforward. Indeed, behavioral changes can be difficult. When you’ve spent years, sometimes decades, practising a certain behavior, it’s hard to wake up one day and decide to do something differently. • JOIN US! Sign up to learn more about meditation and mindfulness • But if you can incorporate some of these practical mindful behaviors and tools into your daily routine, you could really feel the benefit, boosting happiness levels and helping to keep anxiety and depression at bay. If these are big changes for you, focus on one or two at a time until you feel comfortable with the transition. Mindful behaviors: 13 habits and tools to adapt Use these mindfulness behavioural tools at various points throughout the day. They are listed below roughly into how they might appear in your day-to-day routine. Incorporating these simple mindfulness tips into your day shouldn't require a great deal of extra time of effort: simply a different way of seeing things. 1. Mindful start to the day Take your time to simply be grateful for the day ahead. Showing gratitude is scientifically proven to benefit your mood. After opening your eyes, say hello to your body waking up and notice the different sensations you're feeling: be grateful that you can see, hear, smell and that your bodily parts work. Smile at the world before the rush of the day starts. Just spend a few minutes being and appreciating the gift of life. 2. Mindful breath Before you head out to start your day, open the window. Take a mindful, deep breath and check in with yourself. How are you today? What’s the weather inside of you like? Don't judge how you're feeling or try to reason with it: just sense and accept your mood at this moment in time. Don't try to change anything. 3. Mindful shower Mindful showering is a great morning mindfulness tool to set you up for the day. Really be there in the shower: feel the water on your skin, smell the shower gel aroma and scan your body for how it’s feeling. If your mind is already wandering, bring it back to the present moment by singing a song and smiling to yourself. 4. Mindful mirror When it's time to get ready, instead of looking in the mirror and pointing out your flaws, take a moment to look at yourself the way a parent looks at their kid: with love and kindness. Give yourself a warm loving, accepting and supportive smile before you head out the door to start your day. 5. Mindful walk Try some mindful walking or forest bathing if you have the chance. Stop and smell the flowers, but first, you need to be there to even see them. Hear the birds, feel the many muscles in your body keeping you in balance with every step – marvel at life around you. Connecting with nature is important for our mental health, so if you get a chance to do this with a mindful walk, all the better. 6. Mindful speaking We often feel rushed to reply when in conversations. However, really take the time to consider what you want to say before speaking. Take your time. Consult your body. Are there tensions, do you feel rushed or threatened, or safe and heard? Respond from your heart. Mindful speaking is a behavior particularly useful when it comes to mindfulness at work. 7. Mindful listening Listen. Just listen. Without thinking about your reply. Without planning when to jump in and retort. Make a choice to stay open and attentive and let the words you are hearing from someone else really touch you. Mindful listening can really help improve your communication skills. 8. Mindful moment This mindful behavioral habit helps you to get out of your mind and into your body fast. It's great if something is playing on your brain or you're struggling to focus during the day. Simply stop what you're doing and rub your hands together repeatedly. That's it. Focus on the warmth that's generated. Do it a few times, take a few deep breaths, then head back to your task. 9. Mindful eating At least for the first few bites – and preferably the whole meal – really take your time when eating your meals or snacks. See the colours and texture of your food. Taste it, smell it, and feel the consistency and temperature. Every bite is unique! Do not rush your food. Slow eating is also better for your digestion. 10. Mindful pause So often we try to fill our days with as much as possible, but we need to take time out during the day too. Take in the signals from your body. Pause to listen to your thoughts, emotions and body sensations. Accept them as they are here and now and then focus on your breath before you go back to whatever you were doing. 11. Mindful self-talk Be mindful of how you treat yourself. Be honest with yourself but do not be harsh. Acceptance precedes change. Honestly acknowledge what is, and start with a gentle step. Do not beat yourself up but gently motivate yourself, especially after a drawback. Talk to yourself like you would talk to a dear friend. 12. Mindful encounter Rest in deep gratitude for the power of friendships. On the way to meeting a friend, bring to mind the good times you had and what you appreciate about that person. During your time together, rest in openness and gratitude for your friendship and celebrate what a wonderful thing it is. 13. Mindful breathing Here’s a mindful behavior to relax you, great if you can’t sleep. Breathe in through your nose for four seconds, deep into your abdomen. Hold for four more seconds, then breathe out for four more through your mouth. Pause for four more, then repeat! This mindful breathing isn't just for bedtime, though. Use throughout the day, whenever you're feeling anxious or in need of some calm. ● Mindful behavior: the takeaway Incorporating mindful behavior and habits into your day-to-day life can only bring great benefits to you and those around you. By using these practical tools you will start to be more present and aware, as well as open and receptive to how you're actually feeling and the world around you. Main image: shutterstock/fizkes Which of these mindful behavioral tools helped you most? Do you have any others to add to the list? Join our conversations around mindfulness and meditation in our forum. If you’re interested in learning more deeply about mindfulness, sign up for our free MBSR course. happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? Sign up for free now to enjoy: ■ our happiness magazine with practical life tips ■ share and support in our happiness forum Motivation | Keys to Happiness | Lemonading Written by Calvin Holbrook Calvin edits our online magazine, and is a lover of swimming, yoga, dancing to house/techno, and all things vintage! Find out more.

Many of us show compassion easily to others but struggle when it comes to ourselves. Stanislava Puač Jovanović explains why self-compassion is essential to our well-being and offers six practical steps on practising it. When things go wrong, some of us will be able to support ourselves with warmth and self-compassion. However, many of us tend to do quite the opposite. We beat ourselves up. How did it come to be that we accepted to live our lives burdened with (unconstructive) self-criticism? As with anything else about the human psyche, the overly criticizing mindset is also a multilayered phenomenon. However, one of the most common causes are the beliefs and values we’ve developed during our childhood. And, although we still may show compassion to others during their times of need, we fail to do the same when we’re struggling. Strange? This lack of compassion for ourselves has deep-seated roots. And they’re not always entirely logical. For that reason, it’s so difficult to overcome it. However, it can be done: read on to discover six proven ways to develop self-compassion. What exactly is self-compassion? Self-compassion is a concept that counteracts the adverse beliefs we have about ourselves. In most cases, whether we’ll be able to comfort ourselves through the tough times gets decided in our childhood. We learn from our parents. Be it through direct or indirect messages we receive, we absorb those ideas. They become blueprints of our future world. Whether your parents were harsh and criticizing, or they were self-destructive and self-criticizing, you probably introjected such an attitude toward yourself into your core. Be kind to yourself and practise self-compassion Self-criticism is rife. And it’s a nasty enemy to have. Research has demonstrated over and over again that it’s closely associated with a range of emotional disturbances. Depression, anxiety and eating disorders are merely a few of the consequences of unrealistic negative images people hold about themselves. Even if you don’t develop a mental health disorder, living your life fraught with self-condemnation isn’t the right way. It will make you utterly unhappy in life, unproductive, and vulnerable. “Although we may show compassion to others during their times of need, we fail to do the same when we’re struggling. Strange? This lack of compassion for ourselves has deep-seated roots.” The most vicious aspect of self-criticism is that it mostly occurs out of our conscious awareness. We can access the negative beliefs we have about ourselves, but we rarely do it. Even more seldomly do we question these core ideas. This elusive nature of self-criticism is one more reason why you should wholeheartedly practice self-compassion. RELATED: How to stop ruminating with these 3 techniques Studies have shown that the ruminating self-loathing doesn’t get resolved with classic self-help cognitive intervention. What is more, it gets even worse. Moreover, those who are depressed as a result of self-criticism also have trouble imagining positive scenes and self-supporting images. In other words, when you’re failing at being self-compassionate, you can’t even imagine a bright future for yourself. So, the cycle continues. Unless you put a stop to it. Three components of self-compassion Psychologist Kristin Neff was the first to measure self-compassion. She explained that having compassion for oneself means offering self warmth and unconditional acceptance. That doesn’t mean being selfish and egocentric. It does not condone engaging in self-pity or self-indulgence. And, we might add, it doesn’t exclude constructive criticism. When you're self-compassionate, you recognize the difference between making bad choices and being a thoroughly appalling person. Simply put, when you’re compassionate to yourself, you won’t keep telling yourself all those nasty things you usually do if you’re not. And you won’t stagnate or suffer as a result. Neff has explained the three components of self-compassion: Self-kindness The ability to be supportive, kind, and forgiving toward yourself. Common humanity Realizing that part of the nature of human existence is to experience pain, loss, failure, and make mistakes. You’re not alone in your struggles; there’s always someone somewhere who has been through the same (or worse). Mindfulness Practising awareness of your experiences without judging them. Self-compassion is about the acceptance of upsetting thoughts without letting them overtake your entire life. .embed-container { position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%; } .embed-container iframe, .embed-container object, .embed-container embed { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } Kristin Neff's self-compassion theory © YouTube/Greater Good Science Center Six ways to practise self-compassion The good news is that self-compassion can be learned. It takes practice, but most good things require some effort. Here are six ways to practice self-compassion in your day-to-day life. 1. Practice self-forgiveness The very first step of self-compassion is to forgive yourself. And keep doing so every day. There's no point in punishing yourself for your past mistakes. What makes sense is learning from them and growing as a person. You will never be flawless and faultless – because no one is. Yet, your most profound worth doesn’t come from being perfect, successful, recognized, famous, or whatever your poison may be. With self-compassion, you’ll learn to allow yourself to be imperfect – and love yourself as such. 2. Treat yourself as you would a loved-one or child The next time you’re about to tell yourself how stupid or incompetent you are, ask yourself: “Would I speak this way to my child (or anyone whom you love dearly)?” You probably wouldn’t. Because you do know how destructive it is. You just need to learn not to be such a molesting “parent” to yourself. “The very first step of self-compassion is to forgive yourself. There's no point in punishing yourself for your past mistakes. What makes sense is learning from them and growing as a person.” In most cases, we don’t even repeat the messages we heard from our parents – they weren’t this harsh. What we do incorporate into our self-expectations are our childish interpretations of our parents’ words and values. That’s one more reason for you to revise your beliefs about how you should be. 3. Practice mindfulness and mindful meditation As it is one of the components of self-compassion, incorporate mindfulness into your life. Be in the present moment, be lovingly kind, and observe the world (both external and internal) without judgment. If you need help mastering the skill, sign up for mindful meditation classes, listen to some mindfulness podcasts, and check out these mindfulness tips. With time, you’ll notice how self-criticizing thoughts come, but they don’t stick and loop in your head anymore. 4. Watch out for automatic thoughts and language It’s precisely these thoughts that tend to make us incapable of self-compassion. To regain control, keep an eye on them and bring them to your consciousness. You can keep an automatic thoughts journal in which you’ll note down the original thought and how it made you feel. Then, analyze it to see if it can hold out against logical questioning. Spoiler alert – it can’t. Self-love and compassion is possible with practice shutterstock/KieferPix So, replace such thoughts – and your language – with positive, compassionate versions. Once you retrain your mind to go for the affirmation, you’ll notice how much more encouraging and warm you are to yourself – and how much better you feel as a result. 5. Remember: you’re not alone in your imperfection When we suffer, we tend to feel as if we were the only ones who were going through such an ordeal. However, chances are someone somewhere already experienced it (and survived). Learn to recognize that those feelings of disappointment, incompetence, or self-repugnance are shared across the human race. By doing so, it will become easier to overcome obsessing about and being enslaved by them. Instead, learn from your failures and grow as a person. 6. Work with a psychotherapist or a life coach Finally, we appreciate how difficult it may be to develop self-compassion. Especially for those with a lifelong history of knocking themselves down. It just doesn’t come naturally. So, seek professional support. Reach out to an expert who will work with you until you become wholly and unconditionally self-compassionate. Round-up: self-compassion Developing self-compassion takes time and practice. Yet, this isn’t a reason to give up. After all, your relentless self-criticism also wasn’t built in a day. However, let a simple thought guide you through the process – you’re not a child anymore. You have the power to reassess and change your convictions now. Be a kind and supportive parent to yourself. Teach your inner child (and your self-criticizing adult) to be compassionate to the person you’re bound to spend your entire life with – yourself. Main image: shutterstock/HBRH Written by Stanislava Puač Jovanović Stanislava Puač Jovanović has a master’s degree in psychology and works as a freelance writer and researcher in this area. Her primary focus is on questions relating to mental health, stress-management, self-development and well-being.

With a saturated market, how do you pick the best book on mindfulness to suit you? You listen to our expert Ann Vrlak, that's how! Here she shares her Top 10 reads, whatever your mindfulness stance: beginner, skeptic, parent, science geek, and more. Are you interested in mindfulness, but overwhelmed by all the learning choices out there? Today, there are many kinds of mindfulness practices available to us. You can discover more through books, mindfulness podcasts, apps and courses, and each has its advantages. Many people love using mindfulness and meditation apps, for example, because the teacher guides them step by step. Books are your best path for in-depth learning about mindfulness. You can dive deep into the meaning of mindfulness practices, how they work and how people have been helped by using them in the real world with real challenges, like anxiety, depression, dissatisfaction at work, loneliness and more. The good news about all these choices is you can find a mindfulness practice that is tailored to fit exactly what your challenges or interests are. The bad news is all these choices can make it hard for a beginner to know where to start – but don’t worry, I’m here to help! Mindfulness: our pick of the best books I’ve done the hard work for you and found what I think are ten of the best books about mindfulness on the market. When you become more mindful, you become a little more present every day, a little happier and a little more able to respond well to whatever life brings your way. I've selected these mindfulness books based on different categories – such as best books for skeptics, for kids, for science-lovers, or those that want more practical mindfulness advice – so that can help you start your journey into mindfulness, whatever your position. 1. If you’re new to mindfulness Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life by Jon Kabat-Zinn I’ve included two books by Jon Kabat-Zinn in this “best of” list with good reason. Kabat-Zinn is the creator of a program used around the world called Mindfulness-Based Stress Reduction (MBSR). It came out of his experience as a long-time student of Buddhism and as a Professor Emeritus of medicine. Kabat-Zinn writes in a warm, down-to-earth way as he describes step by step how mindfulness can bring richness and meaning back into what you do every day: making breakfast for your family, driving to work or school, and relating to other people. And he talks about the many proven benefits of mindfulness on well-being and happiness. 2. If you’re interested In mindfulness for children Child’s Mind: Mindfulness Practices to Help Our Children Be More Focused, Calm and Relaxed by Christopher Willard What a wonderful time for mindfulness for children! There are more studies done each year that show how simple, non-religious mindfulness practices bring all kinds of wonderful benefits to children, from more calm, to more empathy for themselves and others, to more confidence, and reduced anxiety and depression. • JOIN US! Sign up to learn more about meditation and mindfulness • My choice for best mindfulness book for adults about kids and mindfulness is Child’s Mind by Christopher Willard. This book is a lovely blend of psychology and mindfulness that delves into children’s gifts and challenges. After an excellent, short chapter on mindfulness basics, the book is divided up into different practices. Willard describes the benefits of each practice, which challenge it's best suited to (such as trouble falling asleep, for example) and steps on how to lead a child through it. The exercises like “Know Your Orange” and “Hugging Meditation” are simple, active ways for kids to gently explore mindfulness. 3. If you're a kid yourself interested in mindfulness Sitting Still Like a Frog: Mindfulness Exercises for Kids (and Their Parents) by Eline Snel What is mindfulness like? Well, it’s like sitting still like a frog, of course! You sit patiently and quietly, until there is something that needs your attention, and then you jump! The author creates fun and creative kid-friendly versions of basic adult mindfulness skills: like watching your worries go by on a conveyor belt, weathering the storm of emotions, and getting out of your head and into your body. The book, ideally for kids five to 12, includes a CD with guided practices that are lovingly narrated by the author. RELATED: The benefits of meditation for kids 4. If you’re a skeptic The Mindful Geek: Secular Meditation for Smart Skeptics by Michael W. Taft Are you curious but skeptical about mindfulness? Do you want more proof and less promises about how mindfulness works? This entertaining book, written by a tried and true skeptic, is for you. Michael Taft went on a quest to learn about mindfulness and the result is a fact-based book on practices, how you do them and how they affect you psychologically, neurologically and behaviourally. The author walks you through each exercise, in a no-nonsense style and discusses how they've been shown to help others facing anxiety, depression, chronic stress and dissatisfaction at work. 5. If you prefer practical tips How to Train a Wild Elephant and Other Adventures in Mindfulness: Simply Daily Mindfulness Practices for Living Life More Fully and Joyfully by Jan Chozen Bays, MD. I love this little book and nominate it as one of the best books on mindfulness. Jan Chozen has crafted 53 mindfulness exercises like, “Every Time the Phone Rings,” “When Eating Just Eat,” “Are You Overlooking Something?” and, one of my favourites, “Say Yes.” Each chapter is short, and describes the practice itself – usually in one simple sentence. She gives you ideas on how to remind yourself to do the practice every day, and some discoveries to watch for. “Books are your best path for in-depth learning about mindfulness. You can dive deep into the meaning of mindfulness practices, how they work and how people have been helped by using them.” The best part of each chapter is the “Deeper Lessons.” Here Chozen Bays talks about the purpose and meaning of these deceptively simple practices. These lessons help you see how what you learn could transform your life in very real ways. 6. If you want to reduce stress or anxiety Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness by Jon Kabat-Zinn This is the second book by Jon Kabat-Zinn that makes the best mindfulness book list for me. This inspired work is so full of understanding about living with anxiety and stress, and so full of ways mindfulness can help, I couldn’t leave it out. • JOIN US! Sign up today and make new friends at happiness.com • Kabat-Zinn dives in-depth into the modern pandemic of stress. He describes how far-reaching the effects of stress are, and how unaware we may be of those effects: poor sleep, poor digestion, negative chemicals saturating our brains, and an erosion of connection with ourselves and others. He lays out the science on the mind-body connection and how mindfulness can be a powerful tool to promote physical, psychological and spiritual healing. 7. If you want to improve your work performance or enjoyment Mindfulness at Work: How to Avoid Stress, Achieve More, and Enjoy Life! by Dr. Stephen McKenzie Mindfulness is a tool to make everyday living more enjoyable and meaningful – and this includes work. Most of us spend about a third of our lives at work, so when it becomes a source of stress and dissatisfaction, it can take a huge toll on our peace of mind. RELATED: Mindfulness at work - 6 productive tips The author brings the practice of mindfulness to the most common work stresses many of us experience. You’ll learn how to improve your focus, sense of satisfaction and decision-making and, perhaps most important, your ability to have peaceful, positive relationships with work colleagues. 8. If you want to read a classic Practising the Power of Now by Eckhart Tolle The Power of Now is a ground-breaking classic on meditation. This follow-up book, Practising the Power of Now, takes some of the core ideas from the original and presents them in short practices you can try as you go about your day. Some practices ask you to take a few mindful minutes in a quiet place, but most offer ideas for how to explore mindfulness when you’re with other people, driving, facing a stressful situation or wanting to make a good choice in a difficult situation. Try this book to discover the power of now for yourself. 9. If you want to geek out on the science Buddha’s Brain: The Practical Neuroscience of Happiness, Love, and Wisdom by Rick Hanson Rick Hanson is one of the best translators of mindfulness practices for beginners. He’s also a neuroscientist and an expert on the fascinating world of our minds: how they have evolved to survive, what happens in our minds and bodies when we’re being mindful instead of stressed, how we can develop lifelong habits that slowly but surely help our brains to see more of the “good,” rather than what stresses us – and much more. Hanson has a lot of science at his fingertips and he presents it in a way that’s easy to understand and applicable to your life. And he draws a map of how all this can help you become more happy, loving and wise! 10. If you're a deep thinker The Untethered Soul: The Journey Beyond Yourself by Michael A. Singer One of the best mindfulness books is The Untethered Soul. It's a rich book, heartfelt and practical at the same time. If you’re someone who is deeply curious about your inner world, about how your habitual thoughts and emotions affect you, I fully recommend this book. The author looks at how all of us come into adulthood with a whole repertoire of thoughts and emotions that we barely question, but which govern everything we see, believe and do. Using traditional mindfulness practices he shows you how to build a loving relationship with your deepest self and to choose new a new path that will free you from sometimes lifelong patterns of suffering and unhappiness. Final thoughts I hope at least one of these picks from the best books on mindfulness speaks to an interest or challenge you have right now. Try a few of them and go with the author that you feel the strongest connection with. Do they speak from experience? Do they care about you as a learner and approach mindfulness in a non-judgmental, caring way? Listen to what feels right for you and enjoy the journey of mindfulness! ● Main image: shutterstock/Dudarev Mikhail Which of these mindfulness books have you read or recommend? Any which would you add to the list? Share your thoughts in the comments below... Written by Ann Vrlak Ann Vrlak is Founder of OneSelf Meditation and a meditation practitioner for over 25 years. She’s a Certified Meditation Teacher for adults and for children (the best job ever!). She loves to share how the perspective and practice of meditation can support people with their everyday stresses and on their journey of self-discovery.