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Are chakras real? While not tangible, the importance of chakras within multiple traditions suggests they are. Rachel Markowitz explains the meaning, locations and colors of the seven main chakras, plus the mantras and yoga asanas that activate these unique energy centres. I was introduced to chakras during a yoga teaching training class when a teacher instructed me to chant “ham” repeatedly while inverted in a shoulder stand. This, the instructor said, would open my throat chakra, which was linked to my insecurities, and radically improve my life. At the time, this seemed odd; I didn’t know what a throat chakra was, why it might be closed, how opening it would be helpful, or how chanting upside-down might facilitate this! However, I can now admit that, as a yoga instructor myself, I’ve suggested similar practices to students for a multitude of reasons. Since chakras are not part of the physical body, they often remain a mystery. However, a basic understanding of energetic anatomy is a powerful tool for harmonizing body, mind, and spirit. Let's explore the chakra system together and discover some tips to help ensure your energy flows freely. What are Chakras? Chakras are moving centers of concentrated energy located in the subtle (energetic) body. In Sanskrit, chakra translates to wheel, which serves as an appropriate visual representation of these spinning energy disks. Chakras were first mentioned in the Vedas thousands of years ago – a series of texts that form the basis of Indian philosophy, all branches of yoga, and Ayurvedic medicine – and were later described in the Upanishads, Yoga Sutras, and Tantric texts. There are numerous systems for identifying and classifying these energetic vortexes, and most traditions suggest that we have over 100 chakras throughout the subtle body. It' possible to work on activating chakras during yoga However, according to most modern-day yoga teachings, seven chakras are particularly significant. These major chakras are located along our main energetic channel, Sushumna Nadi, ascending from the base of the spine to slightly above the crown of the head. Chakras govern certain aspects of our physical body, mind, and spiritual path. Each of the seven main chakras corresponds to a color and is depicted by a lotus flower with specific geometrical and symbolic qualities. Each chakra also has a corresponding bija, or seed, mantra. Furthermore, the first five chakras are linked to an element (the last two chakras relate to existence beyond the elements). In an ideal state of being, all chakras are open and aligned. Other healthy-chakra descriptions include “activated,” “balanced,” or “unblocked.”) Why Learn About Chakras? Understanding each chakra and its role in our composition can help us see patterns in our overall well-being, identify and heal imbalances and blockages, and strengthen the body, mind, and aura. RELATED: Yoga For Happiness: Gratitude Yoga Kundalini Meditation: 4 Key Benefits and How to Practise It Fasting and Autophagy: Ancient Wisdom Chakras also offer a unique perspective on the connection between our internal and external worlds. For healing, we can work to clear and balance energy in the entire body or focus on each chakra individually. Either way, when we take the time to ensure that prana, or life-force energy, is moving without constrictions or resistance in the energetic body, we encourage optimal health – from the inside out. Exploring the Major Chakras The seven main energy centers are divided into three lower chakras, which relate to the Earth and the individual self, and three higher chakras, which connect us to the universe and spirit. The higher and lower chakras come together at the heart chakra, located in the center of the chest, at the level of our anatomical heart. “Chakras govern certain aspects of our physical body, mind, and spiritual path. Each of the seven main chakras corresponds to a color and is depicted by a lotus flower with specific geometrical and symbolic qualities.” Below is a description of each of the seven major chakras, including location, associations, symbol, color, and mantra – along with a short list of suggested yoga practices that promote chakra health. For strengthening, unblocking, or healing an ailment related to a certain chakra, you can visualize a light at its location, focus on its symbol, chant its mantra, incorporate its color in your daily life, or practice the postures or breathing techniques listed in each section. The 7 main chakras, colors and locations within the human body 1. Root (Muladhara) Chakra The root chakra governs the health of the lower body, from the feet to the hips. In life, it’s connected to basic survival, primal instincts, and foundational physical and material needs. Location: Base of the spine; pelvic floor Color and Symbol: Red lotus flower with four petals Element: Earth Mantra: Lam. Recommended Yoga Practices: Warrior poses, lunges, balancing postures, seated positions 2. Sacral (Svadisthana) Chakra In the physical body, the sacral chakra energetically controls our hips, sexual organs, and reproductive health. It’s also connected to desire, emotional stability, sexuality, pleasure, and anything we create. Location: Below the navel Color and Symbol: Orange lotus flower with six petals Element: Water Mantra: Vam. Recommended Yoga Practices: Happy Baby pose, Goddess pose, hip openers 3. Solar Plexus (Manipura) Chakra The solar plexus chakra is related to the core of our body and our digestive system. Mentally and emotionally, this chakra governs strength, confidence, willpower, ego, and the way we assimilate or “digest” information. It’s strongly linked to the concept of tapas in yoga, our inner fire. Location: Center of the body; near the abdomen and below the ribcage Color and Symbol: Yellow lotus flower with 10 petals Element: Fire Mantra: Ram. Recommended Yoga Practices: Boat pose, twists, Breath of Fire 4. Heart (Anahata) Chakra As mentioned earlier, Anahata chakra is the place where the upper and lower chakras join together at the heart center. In our bodies, this chakra governs the area around the chest, anatomical heart, and lungs. In our lives, the heart chakra is related to love (of self and others), relationships, trust, and compassion. Location: Center of the chest at heart level Color and Symbol: Green lotus flower with 12 petals Element: Air Mantra: Yam Recommended Yoga Practices: Camel pose, Bow pose, Puppy pose 5. Throat (Vishuddha) Chakra The throat chakra governs the throat and neck area, as well as the thyroid gland, and is linked to our sense of speech, creativity, and ability to communicate authentically. Vishuddha chakra is also significant as our center of energetic purification. Location: Throat Color and Symbol: Blue lotus flower with 16 petals Element: Ether (Space) Mantra: Ham. Recommended Yoga Practices: Shoulder Stand, Fish pose, Lion’s Breath, chanting 6. Third Eye (Ajna) The third eye center is closely linked to our pineal gland, nervous system, and sense of intuition and perception. Thus, we often look to ajna chakra for relaxation and visions during spiritual practice. Location: Center of the brain; between the eyebrows Color and Symbol: Violet or indigo lotus flower with two petals Mantra: Om Recommended Yoga Practices: Child’s pose, meditation, Shambhavi Mudra (directing gaze at the third eye) 7. Crown (Sahasrara) The crown chakra connects the individual self to the greater Self. It’s related to cosmic consciousness, self-awareness, and the interconnectedness of all that is. Location: Slightly above the crown of the head Color and Symbol: White, Light, or Violet thousand-petal lotus flower Mantra: Aum (or silent aum) Recommended Yoga Practices: Headstand, Savasana, meditation Are Chakras Real? Chakras are not physical or tangible, but that doesn’t make them less real than other aspects of our physical, mental, emotional, or energetic existence. One indicator of the validity of the concept of chakras is their appearance throughout various traditions and time. In addition to the yogic systems of chakras, Buddhist, Jain, and other healing modalities also visualize and work with chakras (or similar locations of concentrated energy, such as meridians/Dan Tien in Chinese medicine) as points of focus for meditation and healing. Chakras can be used as focal points during meditation Although science has yet to prove the existence of chakras, research is on the way to doing so. Recent technology is now able to measure the electromagnetic radiance of auras and the energetic body, indicating that our energetic presence, particularly energy emanating from the heart, extends far beyond our physical bodies. “Chakras are not physical or tangible, but that doesn’t make them less real than other aspects of our physical, mental, emotional, or energetic existence.” That being said, the purpose of this article is not to convince you that chakras are real, but rather to serve as an introduction to those who would like to explore deeper aspects of self-awareness. Yoga is a science of getting to know your true self through experimentation and introspection. So, for those of you questioning the nuances of your subtle body and the reality of the chakra system, I urge you to experiment with the basic visualization techniques and contemplation methods indicated above. Takeaway: Yoga Chakras, Colors and Locations According to the science of yoga, chakras are powerful vortexes of moving energy located along our major energetic channel, that govern different aspects of our physical, mental, emotional, and spiritual health. By understanding the role of the major chakras in our bodies and lives, we can begin to identify and balance each aspect of our energetic composition to embark on the path of holistic healing and well-being. ● Images: shutterstock/May_Chanikran, shutterstock/E.Va, shutterstock/New Africa 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 | Empathy | Resilience | Self care Written by Rachel Markowitz Rachel recently found herself over a decade deep in a worldwide wander guided by what she feels to be true. She’s been facilitating classes and workshops on yoga, meditation, self-exploration, and alternative ways of living since 2012, mostly in Latin America and Asia. These days, she spends most of her time looking at, walking around, or singing to a sacred mountain in southern India. Read more of her words at her to those who wonder blog.

Curious about cacao? Cacao ceremonies are grounded in intention and can benefit the mind, body, emotions, and spirit. Rhianna Quanstrom explores the power of ceremonial cacao and the history of this ancient practice. Gathered in a circle with a steaming cup of cacao, you enter a transformative experience. The cacao opens your heart and elevates your mind, helping you connect with those around you and to the light within. A cacao ceremony is grounded in intention, and with it come many benefits. Ceremonial cacao benefits all aspects of self, including the spiritual, physical, mental, and emotional. To better understand these benefits, let’s dive into what a cacao ceremony is, including its history, what cacao is, what you can expect during a ceremony, and how you can participate in one yourself. What is a Cacao Ceremony? A cacao ceremony is typically a communal gathering where people come together to receive the medicine of cacao. At its root, it is a spiritual experience that opens the heart and brings people together in harmony. Every cacao ceremony is unique, and traditional ceremonies can differ significantly from modern Western ceremonies. In both settings, there's usually a guide or shaman who leads the ceremony and directs the flow of activities. A cacao ceremony is not limited to a group setting and can be performed by individuals in their home. In essence, it's about receiving the medicine of cacao, which is ultimately a deeply personal experience. Cacao Ceremony History Cacao is deeply rooted in ancient (and modern) Mesoamerican cultures and history. Its use as a ceremonial plant dates back to the Aztecs and Mayans, who revered it as the “food of the gods.” They used cacao in spiritual ceremonies and rituals to unite the community and to honor important life initiations. For example, it was used in ceremonies for births, marriages, baptisms, and funerals. It was also used regularly by the temple leaders as an aid in communing with the Divine. Interestingly, it played an important role in sacrifices to the gods. Candles help create an intentional atmosphere during a cacao ceremony Cacao was sacred to these people and was woven into their culture, mythology, healing practices, and spiritual traditions. As such, their ceremonies held a more religious focus, with cacao serving as a vessel for honoring and communicating with their deities. In Western cultures today, cacao is not used in the same religious ways, though it remains a deeply spiritual experience when used with intention. Its history and cultural significance, however, should still be honored and respected. When participating in a cacao ceremony, it is respectful to acknowledge its origins and the people who have held this wisdom for centuries. As such, this wisdom helps us distinguish what ceremonial cacao is compared to modern chocolate. What is Ceremonial Cacao Exactly? Ceremonial cacao is quite different from the chocolate we know (and love!). Their differences lie in how they are processed and used. High-quality ceremonial cacao comes from native cacao plants in Central and South America. The beans are harvested from these native (and sometimes wild) plants before being minimally processed for consumption. “Ceremonial cacao benefits the mind, emotions, body, and spirit. Both the cacao itself and the community have been shown to improve one’s well-being.” The beans are first fermented and sun-dried, then sometimes lightly roasted before being stone-ground into a paste. This process retains cacao's natural compounds, which are highly beneficial for the body, making cacao a modern-day “superfood.” Furthermore, the cacao butter and solids are not separated in this phase, which is common for modern chocolate. The cacao paste is then simmered in hot water to make the thick beverage used for ceremonies. This drink doesn’t taste like a normal hot chocolate; it's much more bitter and earthy tasting. To enhance its flavor and potency, spices, natural sweeteners, and milk are sometimes added to the simmering cacao. For instance, a pinch of cayenne may be used to help “activate” cacao’s medicinal and spiritual properties. The cacao used in ceremonies is bitter and earthy tasting In contrast, modern chocolate is moderately to highly processed and is usually made from hybrid cacao varieties grown on large-scale monoculture farms. It's processed differently from ceremonial cacao and does not retain the same level of nutrients. Moreover, chocolate is enjoyed as a sweet treat, whereas ceremonial cacao is consumed with intention as a plant medicine supporting one’s spiritual, emotional, and physical well-being. What Happens During a Cacao Ceremony? As mentioned above, every cacao ceremony is slightly different depending on the guide and setting. Even so, you can expect an intentional atmosphere — perhaps with cushions on the ground, candles, incense, or crystals — whether outside or inside. Once the participants of the ceremony have settled, the facilitator opens the space with welcoming words. During this phase, there may be discussion about the history and traditional uses of cacao. Each participant may be invited to set an intention for the ceremony, either inwardly or aloud. After the space is set, the cacao is served. The participants are invited to sit with the energy of the beverage, hold it to their heart, and drink the warm, thick liquid slowly. MORE LIKE THIS: Exploring Shamanic Healing: What to Expect Psychedelic Integration What is Ego Death? Meaning, Symptoms and Causes Once the cacao is finished, the ceremony moves into other activities, and it's here that they can vary greatly. There is typically some sort of movement, such as dance or yoga, conscious breathwork, and meditation. There can also be sound healing (crystal singing bowls, gongs, etc.), group sharing, or creative expression through song, art, or writing. While the outward activities unfold, you may notice a shift occurring within. Cacao naturally increases blood flow and softly opens the heart. You may feel emotions stirring and an easeful receptiveness towards those around you. When the heart softens and opens, love flows more freely and gracefully, and this is the energy that surrounds the sacred cacao ceremony. The Benefits of a Ceremonial Cacao Benefits Along with the love that holds the group together, ceremonial cacao benefits the mind, emotions, body, and spirit. Both the cacao itself and the community have been shown to improve one’s well-being. 1. Physical Benefits Research by the National Library of Medicine confirms that cacao is rich in nutrients and antioxidants, which help prevent and combat oxidative stress. The numerous flavonoids (plant compounds) in cacao have also been shown to improve cardiovascular health, reduce cholesterol levels, regulate inflammation, and support metabolism. Furthermore, cacao contains theobromine, which is a gentle stimulant that increases blood flow. This is what contributes to the heart-opening experience in the cacao ceremony. 2. Mental Benefits The compound theobromine also increases blood flow and oxygenation to the mind, enhancing clarity, focus, and memory. Another study by the National Library of Medicine found that cocoa-rich products improved participants' moods while lowering depression and anxiety. In addition, the practices woven into a cacao ceremony, such as meditation, movement, and breathwork, support mental calm and elevate one’s mood and happiness. 3. Emotional Benefits Energetically, cacao softens and opens the heart. While studies show the physical effects of this, there are also the emotional/energetic effects. When one’s heart opens and softens, emotions can move more freely. Whatever is just beneath the surface can start to rise, which is why it’s normal for emotions to become heightened during a cacao ceremony. It is simply energy moving. “Ceremonial cacao benefits the mind, emotions, body, and spirit. Both the cacao itself and the community have been shown to improve one’s well-being.” Because of cacao’s mood-boosting properties and the energy of the group container, there are typically feelings of joy and happiness during the ceremony. However, there can also be grief, sadness, or anger that rises to the surface for release. In essence, a cacao ceremony creates a safe space for emotional expression, helping one feel lighter and clearer. 4. Spiritual Benefits With the support of the community and cacao’s physical, mental, and emotional effects, one’s energy begins to harmonize. This allows for a deeper connection to self and the light within. This is amplified with the guided meditation and intentional movement that most ceremonies include. When one’s heart and mind are open and receptive, inner wisdom can more easily reveal itself to our consciousness. As such, there is a high possibility for one to leave a cacao ceremony with clarity on their path forward, insight into their healing journey, or peace with the feeling of being at home within themselves. The community of ceremonies brings people together Can I Do My Own Cacao Ceremony? It's possible. One can lead a self-guided ceremony and experience the profound healing, clarity, and sacredness of cacao in the comfort of their own home. However, if you’ve never participated in a guided ceremony, we highly recommend starting with a group cacao ceremony. When people gather together with the same intention and focus, the energy — and the potential for healing and insight — is amplified. Plus, you'll have the experience of working with cacao with a guide before doing it on your own. RELATED: What is the Peyote Cactus and Is It Legal? The 15 Best Prebiotics to Include in Your Diet The Gut-Brain Access: Understanding Mood and Food If you’re interested in ceremonial cacao training, we recommend checking out local or online training. Ceremonial cacao training will equip you with the knowledge and confidence to lead a group and help others experience the transformational healing available in a cacao ceremony. Takeaway: Ceremonial Cacao A cacao ceremony is a powerful, unifying experience that is all about connection — connection to self, community, and the spirit of cacao. With its gentle, heart-opening effects, a cacao ceremony helps one deepen into the love within and to the love of those around them. Along with cacao’s superfood benefits, it's a sacred plant long revered by the people who tend it. It should be treated with respect, and its ancient history should be remembered and honored with each sip. More than just a beverage, cacao is a bridge that connects us to a tradition of seeking the light within and connecting with the harmony of love. Whether you join a group, create an at-home ritual, or begin ceremonial cacao training, you can experience the healing, clarity, and sense of purpose that working with cacao has to offer. ● Images: shutterstock/Jozef Klopaca, shutterstock/Jozef Klopaca, shutterstock/Jozef Klopaca Written by Rhianna Quanstrom Rhianna Quanstrom is a freelance writer, herbalist, and spiritual seeker with a passion for nature-based healing and sacred wisdom. Her writing draws from years of experience with meditation, shamanic practices, plant medicine, dream work, and the reclamation of the Sacred Feminine. Discover more of her writing and poetry on her Mystic Love Substack.

The growing scientific interest and use of psychedelics in treating mental health issues is testament to their possible benefits. Psychologist Stanislava Puač J. explains why psychedelic integration via a coach or therapist should be an essential part of the journey. The use of psychedelic substances is one of those topics that few people are neutral about. Depending on the culture, context, and personal upbringing, these substances are either seen as gateways to deeper insight – or as a doorway to doom. The proponents argue that psychedelic experiences bring forth insights, emotional breakthroughs, or even profound spiritual awakenings. However, speaking from the perspective of psychology and psychiatry, the actual self-development work may only begin after the experience. This is where proper psychedelic integration comes in – a process that helps individuals weave newfound awareness into the fabric of their everyday lives. While psychedelic integration is gaining visibility in mental health, it is essential to acknowledge that the use of psychedelic substances remains legally restricted in many countries. In discussing the use of psychedelics we are not promoting or encouraging the use of such substances. Instead, we are investigating the integration of psychedelic experiences for those who have already had them — whether through legal therapeutic programs, clinical trials, or culturally sanctioned practices. Let’s dive into the world of post-journey transformation and explore the intricacies of making sense of altered states of consciousness. What Is Psychedelic Integration? Psychedelic integration is the process of understanding and assimilating the insights, emotions, and revelations that emerge during a psychedelic journey. It’s about finding a place for those extraordinary experiences in your life and your perception of the world. Psychedelic integration involves assimilating the insights that emerge from a psychedelic journey Additionally, it is more than just reflection. When you undergo psychedelic integration therapy, you embark on a guided journey of: processing your emotions making behavioural changes using your insights for therapeutic growth In recent years, psychedelic integration therapy has gained recognition as an essential part of the healing journey. Even more so, psychedelic-assisted psychotherapy (“professionally supervised use of ketamine, MDMA, psilocybin, LSD, and ibogaine as part of elaborated psychotherapy programs”) is considered a paradigm shift that might assist diagnostics and therapy of even “treatment-resistant” conditions. Psychedelic integration therapy is an essential aspect of these approaches. “Psychedelic integration is the process of understanding and assimilating the insights, emotions, and revelations that emerge during a psychedelic journey.” However, the idea of psychedelic integration is not new. For longer than we remember, indigenous traditions and shamanic cultures have emphasized post-ceremony rituals. The lessons believed to be received during altered states were placed within a broader life narrative with the help of a shaman (which, in the modern Western world, would be a psychedelic integration coach). In many Amazonian cultures, for instance, ayahuasca ceremonies are followed by periods of rest, reflection, and special regimes. RELATED: What is a Shaman and What Does a Shaman Do? What is Soul Loss and Retrieval? Healing Through a Shamanic Lens Exploring Shamanic Healing: What to Expect Today, a psychedelic integration coach and therapist draws from similar principles. The integration process itself can take many forms, depending on the nature of the experience and the individual’s specific needs. This brings us to the different types of psychedelic integration. Types of Psychedelic Integration The process of psychedelic integration should always be highly individualized. Yet, it usually incorporates three main dimensions: physical/somatic, psycho-spiritual, and emotional: 1. Physical or Somatic Integration The body often carries residue from psychedelic experiences. Some people find that the body “remembers” more than the mind, especially when they are new to psychedelic experiences. For this reason, somatic (or physical) integrations are essential. Bodywork, yoga, breathwork, or movement practices can all be used to release tension or even traumatic memories brought forth during the psychedelic journey. Another part of the mix is paying attention to sleep, nutrition, and rest. 2. Psycho-Spiritual Integration Many psychedelic experiences come with ego dissolution, unity consciousness, or encounters with archetypal imagery. Such powerful and extraordinary incidents require sensitive integration, as they can be disorienting as much as they are illuminating. Psychedelic integration therapy may use frameworks such as transpersonal psychology or mindfulness practices to explore these states. The goal is for the client to develop curiosity rather than fear. A coach or therapist should be used with psychedelic integration And in spiritual integration, a psychedelic integration coach helps the individual respond to questions like: “What does this mean for how I live?” or “How does this experience reshape my beliefs?” 3. Emotional Integration One of the most commonly reported effects of psychedelic journeys is the surfacing of buried emotions. Intense grief, rage, love, or vulnerability tend to burst out, and it becomes vital to work on their integration. “One of the most commonly reported effects of psychedelic journeys is the surfacing of buried emotions. Intense grief, rage, love, or vulnerability tend to burst out, and it becomes vital to work on their integration.” Therefore, the emotional dimension of psychedelic integration is about creating space to process these feelings gently and safely. A psychedelic integration coach guides the client through naming and exploring their feelings, identifying patterns, and maintaining a sense of grounding. Some of the techniques used are journaling or creative expression. Why Is Psychedelic Integration Important? Psychedelic integration is vital because it can mean the difference between a fragmented, overwhelming experience and one that becomes a gateway to profound growth. As authors who give practical guidelines on psychedelic integration for mental health specialists argue, psychedelic experiences might be translated as “mind-manifesting experiences”. In other words, the term “refers to the phenomenon of pulling the unconscious material to the conscious surface, allowing it to be accessed and processed”. Psilocybin, found in mushrooms, is a popular psychedelic Therefore, given the depth and intensity of what may emerge – unconscious material appearing in symbolic, emotional, or sensory form – psychedelic integration becomes essential. It is what transforms the experience into a healing one: It helps insights take root and transform one’s psyche. Psychedelic experience therapy helps work through emotional overwhelm, unsettling visions, or unresolved questions. A psychedelic integration coach or therapist provides compassion and structure so that a psychedelic journey can become restorative. It is a vital factor in extending the insights into everyday behaviour, relationships, and a sense of purpose. Without all of this, a psychedelic journey might remain a disconnected and confusing memory. How Long Does Psychedelic Integration Take? Once again, as with any growth process, there is no fixed timeline for psychedelic integration. It can unfold over weeks, months, or even years. Therefore, you’d do best not to be set on any specific “deadline”. You may require ongoing work with a coach or therapist to integrate the insights you received fully. A single session of psychedelic therapy may start a ripple effect that will put everything in its place over time. Or, you may find clarity within days as you experience an “A-ha!” moment explaining the meaning behind your experience. These differences are why you need the help of a psychedelic integration coach. They will help set a pace and guide you through the process. Initially, you may need to focus on grounding techniques and establishing emotional safety. Later, you may be ready for more in-depth work, such as identity shifts, making life changes, or exploring spiritual meaning. “Psychedelic integration is vital because it can mean the difference between a fragmented, overwhelming experience and one that becomes a gateway to profound growth.” Similar to mainstream psychotherapy (especially depth psychotherapies), not everything you will go through during the psychedelic integration will feel comfortable. Integrating these new insights and emotions might require you to grieve old patterns, let go of narratives, or make difficult decisions. Be self-compassionate and take as much time as you need. Where Can I Find a Psychedelic Integration Coach? As psychedelic-assisted therapies begin to enter the mainstream mental health field in some parts of the world, more professionals are receiving training in guiding the integration process. RELATED: What is the Peyote Cactus and Is it Legal? Given the delicacy of the process, when seeking a psychedelic integration coach or therapist, look for individuals with a license in mental health, trauma-informed care, or spiritual counselling. The person serving as a guide on this path must have training in ethical support practices because integration often brings up vulnerable material that needs to be held safely and ethically. Principal qualities to look for include: Certification in relevant coaching or therapeutic fields Familiarity with psychoactive substances and their psychological effects A non-judgmental attitude towards non-ordinary experiences A grounding presence that helps you feel safe and supported In addition to these qualities, it would be ideal for the coach or therapist to view integration as a process of co-creation and cooperation. They should be the guide, but not dictate the process, as psychedelic insights are non-linear—and your post-experience growth should be the same. Takeaway: Psychedelic Integration Psychedelic integration is the vital piece in the transformation puzzle. Think about it not as a luxury or a bonus part of the psychedelic experience. It is a necessary continuation of the journey. Traditionally, shamans were the guides. Nowadays, more and more mental health professionals are becoming interested and trained in supporting psychedelic integration. However, from ancient times to the present, the message remains consistent: the experience is just the beginning. Actual change occurs when you walk the path after the vision fades. ● Images: shutterstock/agsandrew, shutterstock/Rumka vodki, shutterstock/Rooom27 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 | Empathy | Communication skills Written by Stanislava Puač J. Stanislava Puač J. is a psychologist, life coach, and writer with over 15 years of experience exploring how our inner world shapes our interactions, health, and sense of self. Her work blends research, real-life practice, and a holistic view of well-being – spanning emotional regulation, communication, and mindfulness.

Shamanism and shamanic healing has its roots in Indigenous communities, but its popularity is growing in the West. If you're curious about incorporating shamanic energy healing into your healthcare, Rhianna Quanstrom outlines what to expect. Shamanic healing is one of the oldest healing modalities known to humanity. Shamanism is a spiritual technology, a way of life, and a method for addressing emotional, physical, mental, and spiritual challenges. Traditionally, shamans play many key roles in Indigenous societies, both past and present. One of their main roles in the community is that of a healer. As such, there are specific techniques that shamans use for healing, which are quite different from Western allopathic medicine. Today, shamanic healing techniques are becoming increasingly common in Western society. There are many trained shamanic practitioners available who use traditional healing methods with their clients. RELATED: Psychedelic Integration: Honouring the Journey Beyond the Experience Additionally, shamanic healing is not dependent on seeing a shamanic practitioner. As a meditation method, anyone can learn how to embark on a shamanic journey and receive direct healing from their own spirit guides. In this blog, we’ll discuss what shamanic healing is, briefly explore the “shamanic journey,” and talk about what to expect from a shamanic healing session (and whether or not it’s right for you). What is Shamanic Healing? There are two main ways to experience shamanic healing: one is by seeing a shamanic practitioner, and the other is by going on your own shamanic healing journey through a guided or self-led meditation. So, what is a shaman and what does a shaman do exactly? Drumming is used by shamanic practitioner to enter a trance A shaman is an energy healer who works with the invisible, or “unseen,” realm to facilitate healing in the physical realm. When seeing a practitioner, they use shamanic energy healing techniques to address your imbalances and discomforts. It is a gentle and non-invasive modality. Essentially, the shamanic practitioner goes into a trance state – usually by drumming, rattling, or singing – and “scans” your energy field. By scanning your field, they may pick up on imbalances such as stagnant or harmful energy or deep emotional wounds. During this process, the shaman communicates with their spirit guides, who inform them of what is most important to address with the client. “Shamanic healing is one of the oldest healing modalities known to humanity. Shamanism is a spiritual technology, a way of life, and a method for addressing emotional, physical, mental, and spiritual challenges.” Shamanic energy healing, therefore, simply requires you to relax and be open to the process. The shaman does the work of extracting harmful energy or sending healing energy to your wounds. They may also perform a soul retrieval, invite your power back, or welcome in your power animal to guide you. The Shamanic Journey Along with seeing a practitioner, you can experience shamanic energy healing within yourself by going on a meditative shamanic journey. This journey can be guided by a shaman, or you can learn the technique through a book or workshop and perform it yourself. Sandra Ingerman, a licensed psychotherapist and shamanic practitioner, describes the shamanic journey in her book,Walking in Light: “One of the major ceremonies that a shaman performs is the shamanic journey. Performing a shamanic journey is how we can use the ancient art of shamanism for practical and visionary purposes in our daily life. It is a way to meet up with helping spirits in the invisible realms to access information and gain insights on how you can improve your life or to ask for healing help”. During shamanic energy healing, a practitioner connects with spirit guides Before starting the shamanic journey, you set an intention. In this case, it could be to receive healing from a spirit guide. To begin, you enter a trance state through drumming, ratting, dancing, or singing. Then, you travel to “another realm” through your conscious imagination. These realms are traditionally designated as the Upper, Middle, and Lower Worlds. In one of these realms, you meet one or more helping spirits. These can come in the form of animals, plants, mythical creatures, dieties, your ancestors, or humans. Once you meet your helping spirit, you can ask them for healing. They may offer advice, reveal what needs to change in your life, or perform a healing ceremony for you. During the shamanic journey, you are not necessarily “controlling” what you see. In other words, you let the vision come to you, without force, and allow curiosity to guide you. How Does Shamanic Healing Differ From Other Energy Healing Techniques? Shamanic energy healing is generally more complex and varied than other techniques. Modalities like Reiki or chakra healing do not involve the practitioner entering the spirit realm to commune with helping spirits. That aspect is unique to shamanism. Shamanic healing sessions can vary widely. Because the shaman communicates with their spirit guides – or the client’s spirit guides or ancestors – they may receive highly specific information about what healing is most needed. Then, the shaman performs the healing or shares the messages they received. With Reiki, for example, the practitioner channels universal life force energy into their client’s body. While this healing is powerful and can offer insights, it's different from the experimental and visionary nature of shamanic healing. Shamanic Healing: What to Expect If you go to a shamanic practitioner for healing, it’s common to fill out a form with basic information about yourself and what you wish to address. Then, you most likely will lay on a comfortable table in a private room where you’re invited to close your eyes and relax. The shamanic practitioner may play a drumming track or drum/rattle themselves to enter a trance state. They might also play relaxing music to help you settle into a peaceful, meditative state. “Shamanic energy healing requires you to relax and be open to the process. The shaman does the work of extracting harmful energy or sending healing energy to your wounds.” The shaman will then perform their healing or guide you into a journey if that most serves. At the end, there will be time for discussion, where the shaman shares what they saw and relay any messages that you are meant to hear. Every shamanic practitioner has their own unique approach, but this a general outline of what you can expect. If you decide to go on your own shamanic journey to receive healing, the best advice is to have no expectations. Hold your intention close while letting go and surrendering to the journey. Be sure to ground yourself afterward by spending time in nature, eating nourishing food, and reflecting on your experience. Is Shamanic Healing Right For Me? If you're open to healing on a spiritual level – and you wish to connect with your spirit guides and the healing wisdom of nature – shamanism may be right for you. However, it’s important to know that shamanic healing is not a “quick fix.” It likely won’t immediately take away your pain or “cure” any condition. You may experience these results over a period of time with consistency and integration. Instant healings do happen, but they are rare. Traditional Mongolian shaman Along that note, shamanic energy healing should not replace conventional medical care. It's a complementary healing method that can greatly support one’s healing journey. Indeed, shamanic healing has the potential to benefit anyone due to how personalized it is to each person’s experience. How Can I Find a Shamanic Healer? To find a shamanic healer in your area, start by researching alternative medicine practitioners. If there’s a local wellness centre that offers holistic treatments, check their website or call to see if they offer shamanic healing sessions. “Shamanism is a powerful healing modality that connects you directly with your spirit guides and facilitates deep transformation.” If you find a shamanic practitioner near you, it’s important to research them thoroughly. Read about them and their reviews, and check in with your intuition before seeing them. You want to meet with someone who is genuine and trustworthy. Takeaway: Shamanic Healing Shamanism is a powerful healing modality that connects you directly with your spirit guides and facilitates deep transformation. It can be a personal practice that one integrates into their everyday life, or it can be a healing session with a trained shamanic practitioner. Whatever form of shamanic energy healing you decide to explore – whether with a practitioner or on your own – you’re likely to receive revelations, insights, and clarity on your healing journey. Most importantly, shamanism is about connecting to your inner wisdom and light. In this way, it's a personal spiritual practice that can bring greater peace, clarity, and fulfilment to one’s life. ● Images: shutterstock/CW Pix, shutterstock/Jozef Klopacka, shutterstock/Zolotarevs Written by Rhianna Quanstrom Rhianna Quanstrom is a freelance writer, herbalist, and spiritual seeker with a passion for nature-based healing and sacred wisdom. Her writing draws from years of experience with meditation, shamanic practices, plant medicine, dream work, and the reclamation of the Sacred Feminine. Discover more of her writing and poetry on her Mystic Love Substack.

Soul loss can manifest in feelings of lack of joy and purpose. Rhianna Quanstrom explores the potential to recover your missing essence through shamanic soul retrieval AKA ensoulment. Do you feel disconnected from yourself? From your joy, purpose, and aliveness? Are you overwhelmed by feelings of loneliness, depression, anxiety, or hopelessness? If so, these could be signs that you are disconnected from your soul. But what does that actually mean? There are a few ways to interpret what soul loss is, including traditional shamanic and modern understandings. Together, we’ll explore what it may mean for us and how it might show up in our lives. Hand-in-hand with soul loss comes soul retrieval and the process of how to get your soul back. Soul retrieval, also known as ensoulment, may just be the golden key you’ve been searching for to unlock your purpose, joy, creativity, and connection to yourself and to life. So, What is Soul Loss Exactly? In traditional shamanic cultures, it is believed that when the body or mind experiences a shocking or traumatic event, parts of the soul leave the body. A modern perspective on this is that parts of the psyche detach from the experience, which aligns with the psychological understanding of dissociation. To be clear, speaking about a topic such as soul loss is to enter the waters of mysticism and esoteric wisdom. As such, all definitions and understandings are not concrete; they are attempts to explain the truly unexplainable. Given this, there are multiple ways to look at soul loss, and all of them may be true. It is about learning what metaphors and language best resonate with you. Lack of joy and purpose are possible signs of soul loss For instance, I believe the soul can never truly be shattered or broken into pieces – it is the part of us that is unshakable. No matter what happens on the surface of our lives, the soul remains steadfast and everlasting. With soul loss, it may be more accurate to understand it as part of our essence, psyche, or spirit detaching from our true, soul selves. Soul loss occurs when we forget our soulful nature. All of us, to varying degrees, are in the process of remembering our true, Divine selves. When there are veils of illusion in our minds and psyche that obscure us from our innate truth, we can experience the symptoms of soul loss. Another way soul loss occurs is when part of our psyche or essence gets “stuck” in a traumatic experience because it left our body and is still “existing” within that moment. Soul Loss and the Invisible Realms To better understand soul loss as it relates to “existing” in another moment, it’s important to know about the invisible, or unseen, realm. In shamanic and mystical traditions, there is a belief that an unseen reality exists just beyond the veil of known reality. When you dream at night, your consciousness is experiencing the unseen realm. That is why it is also called the “imaginal realm.” When it comes to soul loss, part of our psyche or essence can leave our body and enter the unseen realm at the moment of the traumatic or shocking event. Time does not exist within the unseen realm, so part of the psyche could still be living in that moment, separated from your current reality. “Soul retrieval, also known as ensoulment, may be the golden key you’ve been searching for to unlock your purpose, joy, creativity, and connection to yourself.” While these parts of the self are separated, they are still connected because they all belong to you. In my mind's eye, I see it as a subtle cord of energy weaving between the two – the part stuck or lost, and your current essence. Sometimes this cord is more dense; other times, it is barely there. This lost part of the self does not need to be lost forever; it can and will return through the process of soul retrieval. What is Soul Retrieval, AKA Ensoulment? In essence, soul retrieval, or ensoulment, is about calling back the lost parts of yourself. You are “retrieving” what has been lost and integrating that energy back into your body. By doing this, you are connecting with and remembering your soul self, embodying it to the next degree that serves your soul path. Retrieving lost parts of yourself may seem scary because we don’t want to relive those painful experiences. But that’s not what ensoulment is about. Ensoulment is a technique to try and retrieve part of the soul Shamanic soul retrieval is about reclaiming your energy and connecting more deeply to who you truly are. Because here’s the thing: when you lose a part of yourself, you lose part of your vitality. You may even lose or forget your innate joy, strength, innocence, and gifts. RELATED: How to Find Yourself Again: 10 Steps in Creating Clarity The 7 Steps to Take When Nothing Makes You Happy Anymore 'Why Do I Hate My Life?' 10 Ways to Start Loving It Again So, part of soul retrieval isn’t just processing the pain of that experience; it is about reclaiming your joy, innocence, confidence, peace, love, wisdom, or whatever was “lost” during that challenging experience. While a soul retrieval may bring up some hard emotions, they usually appear because they are meant to be processed and released. And through releasing those emotions, you find gifts and wisdom waiting for you. Causes of Soul Loss Soul loss can occur with any sort of traumatic or shocking experience, whether to the body, mind, or emotions, including: Surgery or traumatic injury Physical accidents Any form of abuse (physical, emotional, sexual, spiritual, mental) Loss of consciousness Loss of a loved one Serious or chronic illness Intense fear or shock Being in a coma Being a victim of a terrorist attack Divorce Acting against our values and morals Addiction Being in war Being a victim of a natural disaster It’s important to note that not everyone experiences soul loss with these examples. It all depends on the person and the experience. What may cause soul loss in one person may not cause it in another. Shamanism and Soul Retrieval/Loss One of the vital roles shamans play in their communities is that of a soul retriever. A shaman can walk between worlds – between this known reality and the unseen, spirit world. As such, they act as intermediaries with the spirit world. When someone is living from depression, hopelessness, numbness, or lack of purpose, a shaman will typically enter the unseen world and perform a soul retrieval. Shamanic soul retrieval can involve 'blowing' the lost soul part back In modern psychology, soul loss aligns with dissociation. Both modern and shamanic understandings agree that it is a natural protective mechanism of the psyche. Therefore, soul loss is not necessarily a “bad” thing. In her blog about soul retrieval, respected author and shamanic practitioners Sandra Ingerman states: “It is important to understand that soul loss is a good thing that happens to us. It is how we survive pain. If I was going to be in a head on car collision, the last place that I would want to be at the point of impact is in my body. My psyche could not endure that kind of pain. So our psyches have this brilliant self protect mechanism where a part of our essence or soul leaves the body so that we do not feel the full impact of the pain. “Although soul loss is a survival mechanism, the problem from a shamanic point of view is that the soul part that left usually does not come back on its own. The soul might be lost, or stolen by another person, or doesn’t know the trauma has passed and it is safe to return. It has always been the role of the shaman to go into an altered state of consciousness and track down where the soul fled to in the alternate realities and return it to the body of the client.” Soul Retrieval Methods Modern psychology has a few methods that might lead to soul retrieval. They don’t label it as ensoulment, but rather view it through the lens of treating PTSD, dissociation, or depression. Therapy methods might include somatic techniques, EMDR, cognitive processing therapy (CPT), or prolonged exposure (PE). A shamanic soul retrieval can be performed on your behalf by a shamanic healing practitioner, or you can perform it yourself with a guide. That guide may be your personal spirit guide, or it may be someone leading you through a meditative journey. “Shamanic soul retrieval is about reclaiming your energy and connecting more deeply to who you truly are. Because here’s the thing: when you lose a part of yourself, you lose part of your vitality.” During a soul retrieval session, the shaman enters the unseen world and, with the help of their spirit guides, locates the lost part of their client’s soul. They will then perform a ceremony to return the lost soul part to the person’s body. Expect to feel more joyful and rejuvenated after a soul retrieval They typically blow the soul part back into the body, and the client is encouraged to consciously receive and integrate this returned essence into their body. The shaman might share what they saw or heard in their journey, and may explain the gifts and strengths they are returning to the client. What to Expect After a Soul Retrieval What happens after a shamanic soul retrieval is a unique experience for each of us. It may bring up some hard memories or emotions, or it may feel like nothing really happened at all. It’s best to trust your experience and know that what whatever comes up for you is what is meant for you to process. That said, here are some common experiences after a soul retrieval: Feeling more grounded and present in the body Feeling more connected to one’s vitality or life force energy More joy and aliveness Remembering gifts or natural ways of being (such as innocence or child-like wonder) More clarity around purpose Resurfacing of old memories that bring up emotions that must be worked through A sense of freedom from old ways of being (victimhood, depression, etc.) Takeaway: Soul Retrieval and Loss Soul loss is a shamanic way of understanding the result of traumatic and painful experiences. It helps us recognize what happens to our spirit and our psyche during those moments. Amazingly, it also holds the key to healing and integrating what has been lost through a soul retrieval ceremony. Shamanism tells us that there’s an answer for our pain – for our hopelessness, depression, fear, and numbness. It tells us that we don’t have to continue living this way, and through the help of a guide, we can retrieve what has been lost. We can lift the veils of obscurity from our consciousness and remember our innate, Divine, Soul essence within. Whether you visit a local shamanic practitioner or search for a guided meditation, a soul retrieval ceremony will help you bring back lost parts of yourself. And by doing so, you welcome back your vitality, strength, and unique, soul-given gifts. ● Images: shutterstock/exebiche, shutterstock/Ammit Jack, shutterstock/F01 Photo, shutterstock/KieferPix 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 Healthy habits | Letting Go | Goal setting Written by Rhianna Quanstrom Rhianna Quanstrom is a freelance writer, herbalist, and spiritual seeker with a passion for nature-based healing and sacred wisdom. Her writing draws from years of experience with meditation, shamanic practices, plant medicine, dream work, and the reclamation of the Sacred Feminine. Discover more of her writing and poetry on her Mystic Love Substack.

Think you can only meditate in lotus position? Wrong! If you have mobility or pain issues – or are simply restless – you may be better suited to meditating while lying down flat on your back. Our meditation expert Ann Vrlak shows you, including a full inner body guided meditation. One of the many myths about meditation practice is that it must be done in a sitting posture, crossed-leg, and with an elongated, straight back. You can probably imagine that posture right now or may have tried it yourself in the past. And while there are good reasons why this traditional meditation posture is used, there are also many benefits to practising meditation lying down. So, if you’ve ever asked, “Can you meditate lying down?” The answer is: yes, you most definitely can! Why Would You Practice Meditation Lying Down? How do you meditate if you have an injured knee? Or, if you’re a senior and find it difficult to sit for long periods of time? Does that mean you can’t meditate? No, because meditation is for everyone. No physical issue, age, injury or even just fatigue should keep someone from enjoying the benefits of meditation. You can meditate in any position, including lying on the floor Consider this. Have you ever been to any yoga classes? If you have, you know that teachers offer different versions of a pose, for people with different levels of experience or ability. Indeed, there's always more than one way to practise a pose. The same is true for meditation. For example, Vidyamala Burch, a meditation teacher and recipient of the Order of the British Empire, has lived her whole adult life with chronic pain. She offers options in her guided practices for people to meditate in any position, including standing. “While there are good reasons why this traditional meditation posture is used, there are also many benefits to practising meditation lying down.” Knowing you can meditate lying down also sends a message: meditation can be a natural, adaptable part of everyday life. You can meditate before sleep or when you need a quality break in your day. The Key Benefits of Meditation Lying Down Here are three main benefits to practise meditation while lying down: 1. It’s restful For most people, lying down is a restful position that is easy to maintain for short or long periods of time. It allows your body to really relax, which is a great start for any meditation practice. 2. It’s accessible We have already mentioned that this position makes meditation accessible to anyone who finds sitting difficult because of an injury or an ongoing limitation. 3. It supports healthy posture Because your body is fully supported while lying down, gravity helps your spine to move into proper alignment. A Guided Practice Script This guided practice for meditation lying down is a variation of a body scan meditation practice called inner body meditation. Follow this script when preparing to practise a lying-down meditation. It can be practised as a morning meditation or at any time during your day. Get comfortable. Take as long as you need to find a supported position on your bed or floor. Try to ensure you will be warm and cosy for the duration of the practice. RELATED: How to Meditate in Bed For Beginners Once you’re settled, close your eyes if that is comfortable for you and begin to notice the sensations of your breath – in your nose, chest and belly. Inner body meditation connects you deeply to yourself The first step of the inner body meditation is to notice the inside of your hands, without moving them or looking at them. The idea is to locate your hands only using sensation. You might notice a buzzing or tingling in your palms. Or, a sensation of pulsing or flow. There isn’t any right thing to notice. Just let your attention settle into your hands, as best you can. There's no rush. If and when you notice your attention moving away, into thinking for example, that's totally OK and to be expected. Simply notice that you have drifted off and bring your attention kindly back to the sensations inside your hands, without any judgement. Just begin again. “Lying down is a restful position, easy to maintain for long periods. It allows your body to really relax, which is a great start for any meditation practice.” When you feel ready to move on, shift your attention into your arms – your forearms, elbows and upper arms. What sensations are you having that tell you: “arms.” You are an inner explorer, noticing with deep attention what is happening in your body, right now. Stay as long as you like here, noticing as much as you can. Then let your attention move up into your shoulders, front and back. This area often holds a lot of tension for many of us. Just pay attention here, as if shining a light inside your shoulders. What do they feel like? How do you know you have shoulders? MORE LIKE THIS: Deep Sleep Meditation: the Benefits You Can Bring to Bed Does Meditation Really Work? Here's What Science Says 10 Types of Meditation: Which Style is Best For You? Now, pay attention to your torso: your chest, solar plexus and belly, your upper back. Continue noticing the subtle sensations in this central part of the body. Go slowly. Take your time. And your hips and lower back. Feel into this stabilizing part of your body, front and back. What do you feel here? Space, coolness, tightness? Now, let your attention move down into your legs and feet. Without moving, ask yourself: how do I know I have legs? What can I feel, right here and now, inside of my legs? You are almost done. Bring your attention now up to your head – to your neck, cheeks, forehead and scalp. This part of the body is so much a focus of our day to day experience. What is present here in your inner body? Notice as many sensations as you can. Meditation laying down supports a healthy posture Finally, experience your body as one whole energy field. From the top of your head, to the tips of your toes, feel all the sensations at once. Fill your body with awareness. Be present in your body. Stay with this final step as long as you like: experiencing yourself fully in your body. RELATED: How to Do Yoga Nidra: 4 Steps and Script When you're ready to finish, make any gentle movements that you like holding your attention in your body a bit longer as you do. Slowly let your eyes open and finish. Carry this inner body awareness with you into the remainder of your day. A Few Tips to Meditate While Lying Down Three extra tips on how to maximise your meditation while lying down. Think Big. Use the support of the surface under you to open your body. Keep your arms a comfortable distance from your sides to open your chest. Let your feet flop open to the sides. Slightly stretch your height from the top of your head to the tips of your toes. Think Cosy. Watch for any slight strain on your lower back or knees, for example. Use bolsters, cushions, blankets or other props so you’re comfortable and not tensing any muscles to avoid discomfort. Think Heavy. As you get settled, imagine your body getting heavier and heavier. You may find that it takes a few moments to truly relax and allow your body to completely let go. Sometimes we hold ourselves up, even when lying down! Takeaway: Meditation Lying Down So, can you meditate lying down? Yes, and in fact, it can be a great way to expand your idea of what meditation is and integrate it into your day in different ways. If you’ve had a tough week, are down with a cold or just want to take a rejuvenating break before getting back to work, try this inner body meditation. Meditation practice is versatile and meant to meet you wherever you are in your day – or in your life. • Images: shutterstock/Max Kegfire, shutterstock/Ben Molyneux, shutterstock/A.Azarnnikova 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 Stress management | Mindfulness | Burnout 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.

At its core, self-inquiry is the persistent introspection on the question “Who am I?” to discover the source of the Self. Rachel Markowitz explores the fuller meaning of self inquiry, and shares steps to start practicing it. About 12 years ago, towards the end of a month-long program at a yoga retreat center in Central America, I was paired with a coursemate for an “authentic relating” exercise. Our facilitator instructed us to take turns asking each other one question. However, unlike in a typical conversation, the person answering the question was required to speak for five minutes non-stop; and, the person listening would do nothing but listen mindfully – no nodding, no uh-huh-ing, no reactions whatsoever – while keeping their eyes fixed on the speaker. This particular workshop is particularly memorable to me because of its provided prompt: “Who are you?” Like most people in the room, I was caught off guard by this provoking question, unsure how to answer. Yet, with a timer ticking away and my heart open and vulnerable from a month of living in community, I began to fill the silence by voicing streams of thoughts. At first, my answers felt shallow – a list of pronouns, roles, and qualifications about my past and present life. However, as I continued to sort through my initial impressions, my answers became more profound until, suddenly, I realized that my real response was beyond words. Self-inquiry is a practice of looking within with questions So, although my introduction to self-inquiry – sometimes written as self-enquiry – was not through a traditional method, it brought me clarity about something I had never considered before – that I am not my body, not my emotions, and, as confusing as it was to me at that point in life, that I am also not my mind or a mere soul on some journey. Personal experiences aside, self-inquiry is known throughout spiritual traditions as a powerful method for bringing about paradigm-shifting changes to constructs about life and Self. So, let's take a deeper look at the meaning of self-inquiry, its origins, and how you can begin to practice self-inquiry with questions. What is the Meaning of Self-Inquiry? Self-inquiry, or atma vichara in Sanskrit, is a practice of looking within for the source of the Self. This inquiry most commonly takes the form of a simple question directed at ourselves: “Who am I?” Unlike my introduction to self-inquiry, the practice is not actually to answer this question or contemplate it with the mind – it’s simply to ask and observe. Teachings revolving around self-inquiry suggest that when we directly question “I,” (also known as the ego), the construct of “I” has nowhere to hide. “Self-inquiry is a practice of looking within for the source of the Self. This usually takes the form of a simple question directed at ourselves: “Who am I?.” Thus, with repeated interrogation and sustained introspection, our sense of “I” eventually subsides, revealing our true nature. When “I” falls away, we are left with pure awareness because every thought we could possibly have depends on the existence of “I.” Is Self-Inquiry Meditation? Although many people label self-inquiry as “meditation,” this can be a bit misleading. In meditation, there is an object upon which we are meditating (the breath, a mantra, an energetic sensation, etc.) Alternatively, with inquiry, the focus is inward on the self as a subject. When we question ourselves, we begin to see that this subject, “I,” is based on the false assumption that our mind is real! Thus, successful inquiry leads to a lack of separation between subject and object. “Who am I?” is the key self-inquiry question On a similar note, it’s important to mention that when we practice self-inquiry, the question “Who am I?” is repeated frequently – but not as a mantra (commonly used in meditation). If “Who am I?” becomes a mantra, there is separation between the meditator and the object of meditation; thus, we lose focus on the Self. One of the benefits of self-inquiry is that you don’t need to sit and close your eyes to practice. While it certainly helps to devote a set time to doing this, you’ll find that eventually, your inquiry will happen naturally and spontaneously throughout daily activities. Self-Inquiry as a Path to Liberation According to Advaita Vedanta, or the path of nonduality, the practice of self-inquiry is a direct method to experience self-realization. Atma (self) vichara (inquiry) as a path to liberation is encouraged and explained throughout ancient texts including, amongst many others, the Bhagavad Gita, Ribhu Gita, and Yoga Vashishta. However, self-inquiry “meditation” is practiced today largely due to the influence of Sri Ramana Maharshi, an Indian sage or jnani, who realized the Self through a lucid experience of death as a teenager. “Self-inquiry is a powerful and straightforward technique for disidentifying with the typical moment-to-moment mental chatter of the Egoic mind.” Although Ramana Maharshi is primarily known for his silent presence, he often referenced the scriptures above as validation of his own experiential teachings and, furthermore, provided clear instructions for self-inquiry. These basic steps are outlined in the pamphlet “Who Am I?”, and are also described in more detail in the book “Maha Yoga,” which, by its translation, identifies self-inquiry as the “Great” yoga. In fact, in Sri Ramana’s own words, “Self-enquiry is the one infallible means, the only direct one, to realize the unconditioned, absolute Being that you really are.” However, even if your spiritual path is unclear and self-realization is not your intention, questioning your self-nature can provide balance, clarity, and authenticity in all areas of life. How To Practice Self-Inquiry According to Ramana Maharshi’s teachings, self-inquiry is an advanced practice. However, in this case, “advanced” refers to mature spiritual seekers. Thus, if you’re called to investigate the nature of Self through inquiry, this curiosity is likely credential enough. Ramana Maharshi celebrated on an Indian stamp Nevertheless, to begin to practice, you’ll need to learn to calm your mind! You can do this by following your breath, focusing on your heart center, or any other concentration method that works for you. Once your mind feels peaceful and present, you can begin to inquire: When a thought arises, ask yourself, “To whom is this thought?” (Your answer will likely be something like, “To Me.”) Ask yourself, “Who Am I?” (This question will confound your rational mind and direct it to the source of “I,” extinguishing all other thoughts, which cannot exist without the “I-thought.”) When another thought comes, repeat this process. With practice, you’ll find that your mind will begin to rest, effortlessly and thoughtlessly, in the spiritual heart center – the source, according to Ramana Maharshi’s teachings, of the “I-thought.” In other words, the spiritual heart is the place from which the ego arises. Once you can fix your mind in this space of pure awareness, you can stop your inquiry and remain as you are, free of “I.” “According to Advaita Vedanta, or the path of nonduality, the practice of self-inquiry is a direct method to experience self-realization.” These steps are merely the beginning of a self-inquiry journey. For further instructions and inspiration, I recommend consulting the link to “Maha Yoga” in the previous section or reading other works from the Maharshi’s devotees. As Sri Ramana points out in a poetic verse of Upadesa Undiyar, “The Essence of Instruction”: “When one turns within and searches whence this I-thought arises, the “I” vanishes – and wisdom’s quest begins.” Other Self-Inquiry Questions and Methods Throughout the past century, followers of Ramana Maharshi have adapted his teachings and created variations to his “Who am I?” approach. For example, spiritual teacher Robert Adams offered alternative questions for self-inquiry, including: What is this “I” that exists at all times? Where does this “I” come from? Who am I that slept last night? Who am I that has just awakened? Who am I that exists now? Additionally, spiritual seekers often benefit from contemplation or meditation on self-inquiry using partners or groups, like the exercise I described in the introduction to this article. RELATED: What Goes Around Comes Around: Is Karma Real? What is Enlightenment In Buddhism? Feeling Lost in Life? Move On In 7 Steps According to Daniel Schmidt, founder of the Awaken the World Initiative, who facilitates self-inquiry dyads, holding oneself accountable to a witness creates “conditions of no escape for the ego structure and for the awakening of the realization of your true nature.” In these dyads, instead of asking partners a question, one person prompts another in a statement, “Tell me who you are.” Takeaway: What is Self-Inquiry? Self-inquiry is a powerful and straightforward technique for disidentifying with the typical moment-to-moment mental chatter of the Egoic mind. Ancient and modern-day spiritual teachers alike suggest that “Who am I?” is the ultimate question along the path to spiritual wisdom. With patience, perseverance, and sincerity, this simple method of introspection can guide us towards an all-pervading sense of peaceful, everlasting presence. Images: shutterstock/rdonar, Wikimedia Commons, shutterstock/JLco Julia Amaral 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 Acceptance | Letting go | Happiness | Learning Written by Rachel Markowitz Rachel recently found herself over a decade deep in a worldwide wander guided by what she feels to be true. She’s been facilitating classes and workshops on yoga, meditation, self-exploration, and alternative ways of living since 2012, mostly in Latin America and Asia. These days, she spends most of her time looking at, walking around, or singing to a sacred mountain in southern India. Read more of her words at her to those who wonder blog.

Put simply, nonduality (or nondualism) is a way of being whereby you feel interconnectedness with everyone and everything around you. Rachel Markowitz explains the deeper meaning of nonduality, its origins within Hinduism and Buddhism, and ways you can practice it. Take a moment to consider how you interact with the world – not only your physical surroundings, but also how you see yourself and others. Do you envision yourself as an individual? Are you part of a whole? Can you imagine your life as something entirely beyond these concepts? As it turns out, it’s rare to see “self” as something other than a person; that is, as an individual who wanders through life, engages with others, and strives for the ideals of health, true connection, and a sense of purpose. However, at some point along the spiritual path, we tend to encounter profound questions about the nature of self, the universe, and reality. When contemplating these questions, it’s helpful to understand the meaning of nonduality – the direct experience of “not two.” In nondualism, the nature of Self is pure awareness or consciousness If you find this concept hard to grasp, pause and reflect for a moment on this enlightening quote from British-American writer and philosopher Alan Watts: “You are a function of what the whole universe is doing in the same way that a wave is a function of what the whole ocean is doing.” To hopefully make the concept clearer, this article will provide an introduction to nondualism, explain nonduality vs. duality through ancient yet still-relevant teachings, and suggest methods for opening to nondual awareness. What is Nonduality? Nonduality comes from the Sanskrit word advaita, which translates to “not two.” Thus, nondualism conjures ideas like oneness, completeness, and infinity. However, nonduality is more than a concept or philosophy; it’s an experiential recognition, and because of this, it can’t be taught or captured within the limits of language. Accordingly, most teachings explain nondualism by what it is not: nonduality (advaita) is the absence of duality (dvaita). Therefore, to understand nonduality, it’s essential to first discuss duality. What is Duality? In simple terms, duality implies two opposing forces. In a dual existence, we consider aspects of life as good or bad, light or dark, positive or negative, and so on. Regardless of whether these forces are seen to negate or complement each other, they are two ends of a spectrum that are separate. “Nonduality comes from the Sanskrit word advaita, which translates to “not two.” Thus, nondualism conjures ideas like oneness, completeness, and infinity.” When we look at existential questions, duality often refers to the idea that we (humans) are separate from God (which we could also call existence, the universe, the divine, etc.) In dualism, I am a human, you are a different human, and there is a God apart from you and me. I am a subject perceiving objects, and I see the world through the unique eyes of a unique seer who is uniquely seeing. Nonduality vs Duality On the other hand, in a state of nondual awareness, there is no separation between an individual and God (existence, universe, etc.) In other words, nonduality implies that subject and object are of the same nature, and that there is no difference between the seer, the seeing, and what is seen. From a nondual perspective, pairs of opposites are perceived as manifestations of the absolute. Since this may feel like a stretch to the rational mind, it’s important to note that when we look at nonduality versus duality, nondualism isn’t anti-dualism. Nondualism is simply a way of existing that is not based in separation. However, through this nondual lens, we can still recognize opposing forces and see that, from a human perspective, duality exists. Nondual Teachings History has pointed towards nondual awareness as part of various philosophical and spiritual traditions throughout space and time. Although we can see examples of nonduality suggested in lineages of shamanism, Taoism, Sufism, and even Christianity, this state is most succinctly illustrated through the ancient Indian and Buddhist philosophies that have shaped contemporary nondual teachings. Nonduality is the human experience of oneness; a sense of connectedness and identity Advaita Vedanta According to Advaita Vedanta (nondualism as taught in the Vedas, the oldest texts of Hinduism), everything is Brahman, the absolute, and the true Self (or Atman) is not separate from Brahman. Put simply, the nature of Self is pure awareness or consciousness. The catch is that we only know this to be true when we experience life in nondual awareness. To illustrate this concept, Advaita teachings often use a metaphor involving a cinema to give an example of nonduality. When we watch the movie of our lives, we often think we are the main character. However, in reality, we are not limited to a character or to the one watching the film. Rather, we are the blank screen upon which everything is happening. And, as an observer, we can see that nothing on the screen can affect the screen itself. Nonduality in Buddhism Although Buddhism negates the idea of a true, inherently existing Self or Atman, the teachings of the Buddha are also nondual. In fact, in Buddhism, the belief in a separate self is known to be the source of all human suffering! “When we look at nonduality versus duality, nondualism isn’t anti-dualism. Nondualism is simply a way of existing that is not based in separation.” In Buddhism, nonduality is expressed as advaya, and concepts such as recognizing emptiness (sunyata), impermanence (annica), and no-self (anatta) all direct us towards the understanding of our “Buddha nature.” The Buddha taught that what we see as reality is merely an illusion that can be overcome by anyone through disciplined practice or, as commonly taught in Zen traditions, through a sudden experience that causes one to forget the limited self. RELATED: How to Practice Buddhism For Beginners How Did Buddhism Spread? Do Buddhists Believe in God? Practicing Nondualism The only way to completely “understand” nonduality is to directly recognize it. However, seekers of truth can intentionally make an effort to predispose themselves to practices and teachings that have the potential to open doors to nondual reality. So, if you’re curious about nonduality, consider these three suggestions: 1. Meditation Although all meditation techniques will eventually lead to the same place, the following two concentration methods can directly facilitate states of pure awareness: Contemplating the Self Examining the self, or “self-inquiry,” is asking yourself, “who am I?” The premise of this practice is that the ego, when directly targeted, can’t justify its existence. Thus, with repeated asking and searching, the Self is revealed. Contemplating Emptiness Buddhist techniques like analytical meditation and witnessing the emptiness of the mind help us grasp the nature of reality – the interdependent, transient essence of existence. 2. Exploring the Teachings As previously mentioned, nonduality is referenced through time-tested (and also timeless!) scriptures. These teachings hold energy and have the potential to transmit experience to those who read between (or beyond!) the lines. Here's a short list of Vedic and Buddhist teachings that point towards the true meaning of nonduality: The foundational texts of Advaita Vedanta: the Upanishads, the Brahma Sutras, and the Bhagavad Gita, along with hundreds of commentaries and texts by 8th-century scholar and teacher Adi Shankaracharya. Who Am I? by Sri Ramana Maharshi, a 20th-century sage with a large global following who spread interest in Advaita Vedanta through his teachings. I am That by Nisargadatta Maharaj, another self-realized sage who followed the path of Ramana Maharshi. The Heart Sutra, a Mahayana Buddhist text (translated here into modern-day language by Vietnamese Buddhist Monk Thich Nhat Hanh). The Great Way, a poem by the third Patriarch of Zen, illustrating nonduality vs. duality. 3. Repeating Nondual Affirmations Affirming or contemplating your true nature can also nudge your awareness into a space of nondualism. To practice, you can repeat one of the following affirmations or mantras, aloud or mentally: I Am Shivoham (literally, “I am Shiva”, which we can interpret as “I am consciousness.”) Tat Tvam Asi (One of the four Mahavakyas, or great truths from the Upanishads, that translates to “That Art Thou” or “You Are That,” in reference to our true essence) Takeaway: What is Nonduality? Seeing from a nondual perspective allows us to open to life’s mysteries. If this feels overwhelming, keep in mind that if you’re reading this, you’re already on your way; contemplating the meaning of nonduality and witnessing the mind, along with sincere introspection, can reveal to you the pure essence of “not two!” Let's finish with this quote from Indian Hindu sage Sri Ramana Maharshi: “In reality, there is neither dvaita or advaita, but that-which-is.” ● Images: shutterstock/agsandrew, shutterstock/AI Generator 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 Acceptance | Letting go | Eckhart Tolle Written by Rachel Markowitz Rachel recently found herself over a decade deep in a worldwide wander guided by what she feels to be true. She’s been facilitating classes and workshops on yoga, meditation, self-exploration, and alternative ways of living since 2012, mostly in Latin America and Asia. These days, she spends most of her time looking at, walking around, or singing to a sacred mountain in southern India. Read more of her words at her to those who wonder blog.

Quality sleep is an essential component of good mental and physical health, yet many of us struggle to find it. Ann Vrlak explores how deep sleep meditation could increase your chances of improved rest and well-being. Some years ago, I told a doctor friend: “I’m having so much trouble sleeping. What’s wrong with me? Who can’t fall asleep, for heaven’s sake!?” She laughed and said, “Well, only most of the planet!” It turned out she was right. The American Sleep Association says that 50-70 million adults in the US have a sleep disorder. Insomnia is the most common in the short term (30 per cent of Americans), but it also affects 10 per cent in the long-term. In my journey to more thoroughly understand sleep and enjoy better sleep, I have read a lot about how common sleep problems are, how they affect us, and what we can do to improve the quantity and quality of our sleep. As a meditation teacher, I was sure that meditation could play a big role. So, this article is about the benefits of deep sleep meditation and how these practices can help you drift off more quickly and enjoy more restorative sleep. Why deep sleep is crucial My doctor friend told me that Ariana Huffington – the über-successful founder of Huffington Post – left the company in 2016 to form a wellness website focused on sleep. RELATED: How to Do Yoga Nidra For Sleep: 4 Steps and Script Huffington began this journey when she collapsed one day from exhaustion. She had always been an energetic and healthy person, but sleep was not something she made a priority. Her health crisis motivated her to delve into the importance of sleep and what she calls the “sleep deprivation crisis” of our modern world. Deep sleep meditations encourage quality rest Today, a year into the COVID-19 pandemic, studies are showing sleep problems are becoming even more common – yet another effect of the isolation, loneliness and disruption so many of us are experiencing. If you don’t sleep well once in a while, your body will adapt. However, if you’re someone who regularly has trouble getting to sleep or staying asleep and wake up feeling exhausted, I hope this article will convince you of the importance of aqequate shut-eye and convince you to give deep sleep meditations a try. “Deep sleep meditations are a way to encourage your mind, body and spirit to do what it naturally wants to do: rest, heal and rejuvenate.” And, in case you think a chronic lack of quality sleep isn’t a priority in your life, don’t be fooled. Some of the damaging effects include: Impaired judgement Slowed reaction time Weight gain Hypertension Conflicts with others Mental fog and poor concentration Impaired immune system Anxiety and depression Benefits of deep sleep meditation I hope the list above gives you an idea of just how crucial healthy sleep is to you. Sleep is regulated by neurochemicals in the brain which, in turn, regulate a whole range of mental and physical processes. So, when poor sleep is ongoing, just about everything you think, feel and do can be negatively affected. As you might expect then, the benefits of regular, healthy sleep are just as profound in the positive direction! You can expect to: Feel mentally alert Be able to concentrate and problem-solve Have a high-functioning immune system Better communication and connection with others Be better able to maintain your weight Reduce hypertension, as well as anxiety and depression In a nutshell, regular quality sleep will keep your brain in a powerful, balanced cycle of health that will support you in a whole host of ways. How much sleep do I need? Most adults need between seven to eight hours sleep a night. And, it’s important to sleep close to this amount every night. Three hours one night and 10 hours the next throws your brain chemistry and your circadian rhythm out of balance. When it comes to sleep, routine is king. Deep sleep meditations you can try There are many guided meditations you can try, online or in many of the meditation apps. Whichever you choose, please keep this in mind: sleep is a natural process. It’s not something you should need to force. Deep sleep meditations are just a way to encourage your mind, body and spirit to do what it naturally wants to do: rest, heal and rejuvenate. Every night. RELATED: How to Meditate in Bed for Beginners Here are a couple of deep sleep meditation videos I recommend. If poor sleep is troubling you, I hope you’ll give them a try. 1. Guided meditation with Tara Brach | 15 minutes This is a lovely breath and body scan deep sleep meditation. At just 15 minutes, it's a great one to practise just prior to heading to bed. .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%; } 2. Jason Stephenson | 1 hour This guided meditation is an example of another type of deep sleep meditation: a visualization journey. Stephenson’s “Floating Among the Stars” meditation begins with a relaxation session then takes you through a visualization experience. .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%; } The power of deep sleep meditations Meditation is uniquely suited as a before-sleep routine, especially deep sleep meditations that help you release stressful thoughts (the biggest cause of insomnia for many of us). Breath and body scan meditations are the oldest and most effective deep sleep meditations. RELATED: Yes, You Can Meditate Lying Down. Here's How and Why Here are just a few reasons why these meditations will be a helpful tool if you have sleep issues. Again, they will help you to focus on your body and physical sensations, instead of your thoughts. You might have noticed that your troubling thoughts all seem to come out when you get into bed! Not only that, but if you’re like me, you might try to think yourself into sleep; you can probably guess how well that works. Meditation enables your pre-sleep brain shutterstock/shurkin_so I can’t overstate how much your sleep will improve if you embrace deep sleep meditations that gently direct your attention away from your thoughts. If you try to STOP your thoughts, this is a direct path to frustration. But if you give your attention something else to focus on, you’ll start to feel your mind relax. Saying that, it’s really important not to expect your mind to go willingly at first. Thinking, planning and worrying as we settle down for the night are all ingrained habits for most of us. So, please be patient as you try any of these deep sleep meditation. MORE LIKE THIS: Cat Naps – 5 Health Benefits of Taking a Siesta Feel Stress-Free Fast: 11 Science-Backed Techniques 14 Sleep Hacks to Get a Good Night's Rest As you focus less on your thoughts and more on your body, you will set in motion the relaxation response in your brain. Paying attention to your breath and bodily sensations tell your brain that you’re “safe.” Your parasympathetic nervous system, that governs all kinds of wonderful healing processes, sends relaxation chemicals throughout your body. This supports not only your sleep, but your ability to relax and open further to deep sleep meditation. “Meditation is uniquely suited as a before-sleep routine, especially deep sleep meditations that help you release stressful thoughts.” Another strength of deep sleep meditations that focus on breath and body is that they bring you into the present moment. You need to be present to feel the subtle sensations of warmth or coolness as you breathe, or the tension in your shoulders or stomach. This kind of sustained, kind, precise attention to what you’re experiencing right now gathers your attention from the many places it may be wandering, to one gentle, aware place within yourself. Try it. You may be surprised how calming paying attention to one thing can be! These meditations for deeper sleep also help you to become quieter, to notice the silence within your breath and within your body. These quiet spaces are small doorways that say, “This way! I’ll take you to the quiet, rest and release of sleep.” Most meditation traditions see great value in reaching deeper sleep, rather than the superficial level of sleep which is also all too common. They provide an opportunity to sink into the thought-less realm of your being, every day, and bathe in pure awareness. Because most of us spend much of our days doing, planning and being busy, this deeply restful time is seen as an essential oasis of healing and rejuvenation for mind, body and spirit. Conclusions: deep sleep meditation Quality sleep is an integral part of good mental and physical health. Sadly, many of us struggle to get adequate rest due to stress, worry, anxiety and overthinking. However, we can use deep sleep meditation techniques to encourage our body to enter a state of relaxation and rest. Try watching the videos suggested and following the above tips to help you on your way to a good night's rest. Sweet dreams. • Main image: shutterstock/Billion Images 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 ■ self-develop with free online classes in our Academy Stress management | Mindfulness | Burnout 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.

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.

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.

Which are the best happiness apps out there on the market? Rae Bathgate selects the top six that help boost your well-being. Apple coined the phrase “there's an app for that,” and it's true many of us tend rely on our smartphones and apps for so much these days. There are apps for music, dating, exercising, health, transport, learning new languages, and even tuning a guitar. But what are some of the best happiness apps out there? There are so many happiness apps these days, how do you know which are the best? Well, below I review six of the top science-based happiness apps to reveal their strengths and weaknesses. The best happiness apps are, first and foremost, free (at least for a trial run). Many also use Cognitive Behavioural Therapy (CBT) as a basis for their concept. While apps are indeed very different than an hour of talk therapy with a counsellor, the way that apps can work within the realm of CBT is to try to modify your thinking patterns and by helping you to change patterns of behaviour through repetition. This can be of help if you are trying to stop ruminating. Who uses happiness apps? There are various reasons why self-care apps can be a positive addition to your life and push you a little bit closer towards your quest to happiness. They're more common than you think, and people already tend to use the iPhone, an extension of themselves, as a way to learn more about and to be more in tune with their mind. Get appy: which happiness apps boost your well-being? Indeed, according to Nature, about 29 per cent of “disease-specific mobile health apps” are focused on mental health. For example, two common mental health related apps for more dire circumstances are the PTSD Coach app or FOCUS for users with schizophrenia. While these two don't illustrate why the average happy hunter uses happiness apps, they have some of the same benefits. So, can an app really make you happier? First of all, the best happiness apps are helpful for those with a busy schedule, as they are always available. After all, you never know when you’ll need help. The app also interacts positively with the user. Just like getting constant notifications or updates on social media might be stressful, receiving reminders to do a task or maybe an affirmation just when you need it could help you feel a lot better. “Apps within the realm of CBT try to modify your thinking patterns and by helping you to change your patterns of behaviour through repetition.” While not all the apps are free, many beat the cost of going to see a mental health professional, and, what’s more, the stigma of going to see a specialist unfortunately still exists. Some of the advantages of using happiness apps are: You can practice them everywhere; If you use them as much as you use your smartphone, you'll use them regularly; It can remind you to be happier if you forget; Many of them are cost effective, if not free. Of course, it's important to remember that happiness and health apps are an excellent way to keep working towards better mental health at the forefront of your everyday life and can consolidate healthy habits, but even the best happiness apps by no means replace visiting a mental health professional, or even just simple human contact. Think of these happy apps like vitamins – supplements are great, but they can never replace the real thing. So, without further ado – and in no particular order – here's our pick of the best happiness apps on the market right now. 1. Happify Android: Free iPhone: Free Happify comes in both website and app form, and claims to: increase happiness through fun activities and games; help you learn life-changing habits based on science; reduce stress and build skills for a happy healthy life. The Happify app has various “scientifically validated tracks” that are suggested to you after you take a short questionnaire detailing your life and health. Each track has a theme and is divided into parts (usually four). These are then divided into activities, ranging from guided meditations to reflective writing assignments to fun games. How many tracks depends on if you pay the monthly subscription or downloaded the free version. .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%; } Happify app: an overview of this happiness application For the more socially minded, there's a community page with inspirational comments from other users. You can add your own too to brighten someone else’s day since it’s proven to make you feel happier. There are 58 'core activities' to begin with, with different variations, adding up to an amazing 1,200 various activities in total. These activities were designed with the help of a psychology professor, and they range from asking you to write down what you’re looking forward to in general, or looking forward to doing for a friend. Each of the 58 activities has a “Why it works” icon next to it, to explain you more about the science behind the fun games. Every two weeks, your phone gives you a happiness check-in. “While not all the best happiness apps are free, many beat the cost of going to see a mental health professional.” The reception for Happify app has been overall positive. In fact, 86 per cent of the app's users reported feeling better about their lives after just two months of using it during testing, with many reporting feeling more motivated and productive, indicating that it helps people to solidify positive, helpful habits that are the framework for a more confident and happy life. Happify app allows you develop life-changing habits Users can also access Happify Daily – free content based around happiness – as well as the Happify community and forum. And, if you really feel the app is working for you, you can unlock the full range of actives and reports by subscribing to Happify Plus. So, as a recap, here's why you should download the Happify app: It helps you build resilience for stressful experiences; It helps you build happy, healthy habits tied to positive thinking; Since even reflecting on happy memories releases happiness hormones, you can boost your well-being by making a digital scrapbook to remind you of sunnier pastures when you feel blue. 2. Happy Habits Android: free iPhone: unavailable The Happy Habits app describes itself as relying heavily on the principles of CBT, and that it works by helping to “create the conditions for happiness in [the user's] life. It starts out by giving its users a 119-item test to assess their happiness based on 14 factors; then, they administer results and suggestions, through games and soothing audios to talk you through your quest for happiness. Another Happy Habits feature are Emotion Training Audios. These are to help with managing emotions so that you can be more aware and cultivate a more positive attitude, best used when you feel overwhelmed by anger, sadness, or stress. Happy Habits: a sneak peak inside this well-being app Then, if you're feeling particularly anxious, you can also use the Relaxation Audios to unwind and to learn deep relaxation. Or, for those of you who like to find out more about the concept and the history of the pursuit of happiness, there's their Choosing Happiness Audio to delve into the idea of and search for well-being. For those of you who like to cross things off of a list, the Happy Habits app also features a Customisable Happy 'to do' list. “The best happiness are free (at least for a trial run). Many also use Cognitive Behavioural Therapy (CBT) as a basis for their concept.” Like most of the best happy apps, it's gamified, which means using it is fun, rather than a chore, with a points feature that helps you to keep track of progress. Users who like to write and keep track of their thoughts will be happy to know that the app also has a happiness journal for writing personal affirmations and recording positive events to look back on later. The Happy Habits design is a little retro, but it uses positive colours like yellow and orange, and it’s customizable. So, a recap of why you should use Happy Habits: It's based on CBT, a method that's proven to help depression and anxiety; It has a large variety of calming audios for you to listen to in the car, on the bus, or at home; It gives you a gratitude scrapbook to look back on when you need to cheer up. 3. SuperBetter Android: free iPhone: free Building resilience – the ability to stay strong, motivated and optimistic – even in the face of change and difficult challenges is tough. But the makers behind the SuperBetter app believe that using their tool will unlock your heroic potential so you can overcome tough situations and achieve goals that matter most. RELATED: Happiness podcasts – 8 that we rate At the heart of SuperBetter is the Live Gamefully® method, a framework that brings the psychological strengths and mindset of gameplay to real life. The method promotes new levels of personal growth as a result of stress and change. That's why it's called SuperBetter. A key part of building happiness is developing resilience. While bouncing back from life’s challenges is important, it’s not easy. SuperBetter makes the process easier by taking you through a series of activities that help you build resilience while reducing anxiety and depression, leading to a happier 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%; } XX Feeling super: SuperBetter founder Jane McGonigal The SuperBetter app has gamified the process of building happiness by creating short and simple activities that you complete as you head off on quests to build happiness-boosting skills. Completing the activities provide you with quick wins to jump-start your happiness journey. With SuperBetter you become the hero of the app, as you gain points and power by completing and tracking daily activities. Simple tasks such as taking a walk or drinking a glass of water count as a step toward your ultimate goal. You can also do it with a secret identity and superhero story of your choosing. The SuperBetter lets you collect power-ups on your quests, fight off bad guys, and get help from allies. One of our best happiness apps: SuperBetter Another unique thing about the SuperBetter app is that it's heavily science-backed. A study by the University of Pennsylvania in Philadelphia found that when people played SuperBetter for 30 days, their mood improved, symptoms of anxiety and depression decreased, and self-belief to achieve goals increased. So, a recap of why you should use the SuperBetter app: Gamified and fun; Helps you to build resilience, adopt new habits, improve skills and strengthen relationships; Research has shown it has positive results. 4. HAPPY Android: free iPhone: free OK, call us biased, but we really think our own app, HAPPY, is also one of the best happiness apps on the market too! One of the most significant factors to impact our happiness is a sense of community, and that's what HAPPY, our own well-being app, focuses on. Many of the apps on this list aim to improve our mental health, foster resilience and actively build our capacity to live happier lives by offering concrete personal exercises such as gratitude journals, mindfulness exercises, creating healthy habits, etc. These are all practical measures which we at happiness.com highly recommend. However, they are primarily done in solitude and through introspection. .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%; } The HAPPY app makes use of the key feature of the happiness.com platform – community. It's a happiness app that allows you to be in touch with people worldwide to share your struggles and support each other. To find strength in our shared humanity, our imperfection, and our deep care for each other and the planet. HAPPY is an app that aims to build a community and to use it to elevate your well-being through: Joining a conscious, global community. Engaging in big topics and intimate conversations. Sharing common interests and new perspectives. Building mutual support through shared struggles. Everyone experiences ups and downs, but how do we master the downs skillfully? The HAPPY app facilitates a safe and mutually supportive community where tools, practices and experiences enable everyone to live happy and fulfilled lives. HAPPY: our well-being app focuses on community For example, are you awake at 3am full of anxiety? Share your struggles live on the HAPPY app, and who knows where in the world someone else will be awake who relates to your experience and has kind words of support. Maybe you are in the metro on the way to work, and you can be the person who is offering those accepting words and emotional support. The HAPPY App is the mobile addition to happiness.com: your pocketful of happiness. Making the healing power of human connection – the happiness community – accessible on your phone. 5. Happier Android: unavailable iPhone: free Happier is an Apple app on a mission: to make sure you appreciate life to the fullest. Happier app was developed by Nataly Kogan, a TEDtalk speaker who emigrated from Russia when she was young and went through hard times, escaping oppression in the Soviet Union while her family got on their feet in the Detroit projects. Allegedly, Kogan vowed to find happiness, first looking towards success and wealth to achieve it. Quite understandably, this did not lead her where she wanted, so she turned towards her father's work – science – to see what next steps she could take. Happier app: an overview of what's inside In practice, the app works by helping you to be "more present and positive throughout the day," working like a life appreciation platform, or a personal life coach. Each day it prompts you to write what you're most grateful for, be it the sun shining on your back, a moment spent with a loved one, making every stoplight on the street, or getting your favourite ice cream – you can even add pictures • JOIN US! Discover more tips on happiness with our open and inspired community • These are moments that you might not notice if not for Happier, with which you can "create, collect and share those tiny positive moments." Ways you can use it are to lift your mood, take a meditation break, or enjoy the moments that make your day happier. “Happier app works by helping you to be 'more present and positive throughout the day', working like a life appreciation platform, or even a personal life coach.” The Happier app is portable and can be used on Apple watch as well, acting as your gratitude journal. It also offers “bite-sized, expert-led courses,” to teach you more about the practice and science of happiness on which the app is based, breaching subjects like strength, calmness, and gratitude. What's more, it works as a sort of happiness social media platform, where you can connect to those around you (if you want, since sharing publicly is entirely optional) and get inspired by their gratitude posts. There's something very zen about Happier, an app which urges you to think of happiness, not like a feeling, but more like a muscle to be trained and on which you can rely on your day-to-day 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%; } So, here's a recap as to why you should use the Happier app: Instead of selling you unattainable happiness, it helps you to appreciate what you already have; To keep a picture, easily updatable scrapbook on what you're most grateful for; It helps you learn more about the science behind positive psychology. 6. Yolife Android: free iPhone: free A relative newcomer into the happiness app scene, Yolife is described as 'your personal coach to live longer in good health'. Indeed, the vision of the Yolife founders is to add 15 healthy years to the lives of at least one million people in the world. And what does great health bring? Greater happiness, that's what. Signing up via log-in or Facebook, the first stage of Yolife involves completing an engaging health consultation, answering questions about your health, habits, exercise, social life and such. Your responses determine just how many extra healthy years they suggest you'll live in good health. .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%; } Love life: Yolife wants you to live longer in great health Furthermore, with each answer you give there's a scientific explanation behind it and the chance to read more. Indeed, Yolife is thoroughly research-based, using clinical studies and advisory board for input. The design is modern and sleek, with a refreshing sense of humor in the texts, too. After completing the consultation you can see how many estimated healthy years you have. What comes next is your personalized programme of activities which aims to boost those healthy years further by helping you to discover which areas you have the greatest potential to improve. The programme includes classes on subjects such as optimal sleeping conditions, the purpose of life, sex makes you live longer (!), different ways of fasting, and plenty more. “The vision of the Yolife app is to add 15 healthy years to the lives of at least one million people in the world.” Yolife co-founder Tassilo Weber has his own definition of happiness which is very much present in the app: "I'm not only an entrepreneur, I also studied philosophy and still consider myself a philosopher by heart. Therefore, the pursuit and definition of happiness has always been a major topic in my life. And that influence cannot be hidden, as you use the Yolife app. The happiness app Yolife has a sleek, smart design “There's even one full session called “A formula for happiness”. It boils down to two things: 1. Find and follow a purpose. 2. Stay healthy for as long as possible. With these two pillars in place, happiness has the best chance to thrive. As Yolife is an app that helps you to live longer in good health and guided by purpose, I consider happiness as one of the main value propositions that we intend to bring to at least one million people.” So, here's a recap as to why you should use the Yolife: Science-backed suggestions on practical life changes; Track your progress and growth Sleek, modern design and great colours; The best happiness apps: conclusions Of course, using these happiness apps alone won't be enough to change your life. Spending too much time on your smartphone – even on happiness apps – won't give you time to put what you learn on these apps into practice. Still, there is science to back up the claims behind these programs. For example, a meta-analysis of 51 “positive-interventions” like mindfulness activities, gratitude writing, and goal-setting found them to “significantly enhance well-being and decrease depressive symptoms.” More specifically, one of the main ideas behind the majority of these apps, counting your blessings, has been proven to make you happier. We invite you to try out what we think are the best happiness apps to see what works best for you, and what pushes you to do the little things that will make your life better. Let us know below in the comments which ones have helped you the most! ● 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 courses Learning | Mindfulness | Meditation | Coaching Written by Rae Bathgate Rae Bathgate is an American journalist based in Barcelona, where she enjoys sunlight, yoga, and bookbinding.

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.