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Choosing kindness over negativity or indifference may not be humanity's default setting, but we can cultivate it over time through consistent action. Sonia Vadlamani suggests 7 ways in which we can always be kind towards others – and ourselves, too. The discussion around kindness has heightened ever since the COVID-19 pandemic unfolded, perhaps owing to the rise of various aid groups during lockdowns and contingencies, or because the interruption of life as we knew it caused us to reconsider our priorities and values. Indeed, kindness is undoubtedly considered one of the most prized social currencies, in addition to being the cornerstone for humankind’s virtues. Philosophers and spiritual gurus have hailed the virtue of choosing kindness as a potent gift for centuries, while academic researchers and psychologists have conducted considerable research centered on the power of kindness. Still, at some point in our lives, most of us have been denied a more compassionate approach by someone, or have disregarded the option to extend kindness towards others. For example, we may have regretted our indifferent or judgmental behavior towards others, and some of us may have been abused or bullied as adults. In situations such as these, letting go of resentment doesn't come naturally. So, with the wide-ranging benefits of kindness so well known, why do we even need to be reminded to choose kindness – why don’t we 'just be kind' all the time? Why Choose Kindness? It's fair to wonder why we should have to 'choose' kindness, rather than it being our natural state. However, our perennially busy and fast-paced lives may have rendered us indifferent to the suffering and problems of those around us. Furthermore, our inherent negativity bias may persuade us to react strongly to unfavorable or unpleasant outcomes, instead of assessing the situation in a more objective light. Additionally, human beings are wired to judge others according to their character and actions, while they tend to judge themselves based on the situation. This tendency – also known as “fundamental attribution error” – is based on the inconsistency in our reaction towards other people’s actions or views. While we may attribute our failures or decisions to the circumstances we were caught up in during a situation, we do not readily assess other people’s behavior and problems in the same understanding manner. MORE LIKE THIS: What Goes Around Comes Around: Is Karma Real? How to Forgive Someone: the Benefits of Letting Go of Grudges How to Be Nicer: 9 Ways to Show Kindness to Others For example, if I ever park too close to someone else’s car, then I must have had an emergency, and hence it should be forgiven as a one-off incident. However, if someone else parked outside their line so that their vehicle encroaches on my parking spot, then they must be irresponsible and need to be taught a lesson! Does this line of thinking seem familiar to you? Donating to a food bank is one way to choose kindness Indeed, choosing to be kind can bring about a much-needed shift in the way we judge. Always being kind can teach us to look carefully and objectively at the way we react to external stimuli and assess the circumstances before we react in a rude or harsh manner. How to Always Be Kind “Be kind whenever possible. It is always possible,” as the 14th Dalai Lama famously stated. Choosing kindness poses several benefits for us and others around us, yet costs nothing. To cultivate kindness as a daily practice, Dr Tara Cousineau – renowned psychotherapist and author of The Kindness Cure – suggests that we ponder over the question: how can I bring kindness into my day, in any small way? “Choosing kindness can bring about the much-needed shift in the way we judge. Being kind can teach us to look carefully and objectively at the way we react to external stimuli.” “Kindness is not random,” says Dr Cousineau. She explains that choosing kindness intentionally requires us to be compassionate, considerate, understanding and forgiving, in a consistent manner, even on the days we may not feel like it. Authentic kindness requires genuine intention and effort. The process of always showing graciousness and tolerance to others in this way may gradually get easier once we start experiencing the joy or cheer that being kind sparks. How Does Adopting Kindness Benefit Us? Being kind comes with a wealth of research-backed benefits. Acting kindly can make us feel less anxious, and can ease social avoidance tendencies, allowing us to form meaningful connections. Kindness can also combat psychological distress and alleviate depression. A study by Dr Hans Kirschner from the University of Exeter revealed that being kind switches off our inbuilt threat response, allowing us to feel safe and relaxed. In turn, this promotes tissue regeneration and healing in the body. This ability to switch off the threat response can reduce the onset of disease and boost our well-being. Choosing Kindness: 7 Ways Cultivating kindness in our daily routine begins with consistent action. Researcher Helen Weng compares the ability to practice kindness with the science of weightlifting, wherein one can build their ‘compassion muscle’ and get more adept at helping others with sufficient practise. Here are seven ways in which we can try to do just that. 1. Create a kindness plan It's possible to adopt kindness in the way of small gestures and little things that can spread happiness and brighten someone’s day. Jot down one act of kindness for each day of the month – for others and yourself – that you can carry out, thus encouraging the neural pathways in your brain towards embracing positivity and compassion. The Random Acts of Kindness Foundation shares a comprehensive list of kindness ideas that can be carried out with minimal effort. Some examples of random acts of kindness can include: Buying a few extra items at the supermarket for donations – many supermarkets now have designated areas where you can leave produce. Alternatively, look into ways of donating to food banks. Complimenting a stranger in a friendly way. Befriending an elderly person to help them combat loneliness: inviting them for a chat over a coffee or sparking a conversation at the bus stop. Supporting local businesses by buying their products instead of shopping online. 2. Practise compassionate listening Offering someone our undivided attention in the form of mindful listening can be a simple, effective and free way to choose kindness. Remember, it is essential to keep all technological distractions and our inner judgmental voice at bay while we listen compassionately. 3. Donate or raise funds for charity A 2010 survey conducted by Harvard Business School pointed out that individuals who were more generous financially and made sizeable charitable donations measured highest for overall happiness levels. The study revealed that prosocial spending, or utilizing one’s financial resources to help others, resulted in improved emotional well-being. RELATED: Money Can't Buy Happiness (Except in These 3 Ways!) Raising funds for animal welfare, organizing a fundraiser for the care of cancer patients at your local hospital, helping a neighbor who may be facing a crisis by organizing a charity drive, are some of the ways you could bring about a positive change by choosing kindness. A volunteer litter pick shows kindness to the planet 4. Choose to be kind online While the advent of social media has made us more aware and conscious, unfortunately it also has given rise to rampant cyberbullying and hostile behavior based on one’s appearance, ethnicity, gender stereotypes, and personal beliefs, etc. We can choose kindness online by encouraging positive messages, spreading cheer and love instead of hate, and ignoring negative or hateful content. Even when we disagree with someone, it's always possible to do so in an objective and respectable manner. 5. Choose kindness for the planet While gardening offers several mental health benefits as a hobby, it can contribute towards greener and cleaner living spaces as well. Finding small ways to reduce our carbon footprint and adopting more sustainable practices like picking up litter, packing a waste-free lunch, carrying your own tote to grocery shop, etc, can go a long way to improve the world around us. 6. Practise kindness at work It's important to remember that coworkers have their own challenges, hidden from plain sight. Leading with compassion can improve morale, boost workplace productivity, and ensure higher employee retention, according to research. “Choosing kindness requires us to be compassionate, considerate, and forgiving in a consistent manner, even on the days we may not feel like it.” Leaders in the service industry – and hospitality sector in particular – quite possibly realize the importance of choosing “habitual kindness”, in attempts to deliver experiences that customers will remember for ever. Indeed, consumer decisions are often based on how well their expectations were met and the collective experience, so if you find yourself being loyal to a particular brand or service provider, it's probably because their leadership drives down kindness as their core value. 7. Be kind to yourself Always being kind towards yourself becomes more crucial than ever during adverse times, or when you are feeling low. After all, it’s harder to practice kindness towards others when you’re stressed or overwhelmed. Befriending yourself gently through self-compassion and self-care is the first step towards choosing kindness. RELATED: Be Good to Yourself: 8 Self-Love Techniques How to Stop Beating Yourself Up Self-Forgiveness: How to Forgive Yourself in 7 Steps Psychologist Kristen Neff suggests establishing helpful self-compassion breaks when you find that you’re stressed or being too harsh on yourself. Place a hand over your heart and practice saying to yourself: “May I regard myself in a gentler, fair light”, or, “May I bring kindness to this moment, even when I’m stressed.” These self-compassion statements will help you centre your attention back to choosing kindness for yourself. The Takeaway: Choosing Kindness As the famous saying goes, “In a world where you can be anything, be kind”. While we may not remember every person we ever met by their name, we are likely to remember each act of kindness shown to us. Indeed, choosing kindness as a daily practice can offer a host of physiological and psychological benefits. Deciding to always be kind – especially in situations where our inner voice is telling us to escalate conflict – does take practice, but it can also create long-lasting happiness for others, as well as ourselves. ● Images: shutterstock/BAZA Production, shutterstock/Dragon Images 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 Altruism | Empathy | Gratitude | Acceptance Written by Sonia Vadlamani Fitness and healthy food blogger, food photographer and stylist, travel-addict and future self journaler. Sonia loves to write and has resolved to dedicate her life to revealing how easy and important it is to be happier, stronger and fitter each day. Follow her daily pursuits at FitFoodieDiary or on Instagram.

Ibogain, from the iboga shrub, is a psychedelic compound used mainly in addiction and trauma therapy treatment. Rhianna Quanstrom explores the benefits and risks of iboga and ibogain, considers iboga vs ayahuasca, and examines the legalities of ibogaine treatment centers around the world. Iboga, also known as Tabernanthe iboga, is a medicinal shrub native to West Central Africa. It is commonly known for its active constituent, ibogaine. The iboga tree has ancient roots as a spiritual and healing plant for the Indigenous people of its native region. While it is still used in that context, it has also caught the attention of Western society due to its incredible potential as a treatment for addiction, traumatic brain injuries, and other psychological conditions. To better understand what Tabernanthe iboga is, we’ll discuss its history, effects and benefits, potential side effects and safety concerns, as well as where to find traditional iboga ceremonies and ibogaine treatment centers. We’ll also take a brief look at iboga vs ayahuasca to understand the similarities and differences of the two medicinal plants. The History of Iboga The root bark of the iboga shrub has been used for thousands of years by the Babongo peoples and other Indigenous tribes in West Central Africa, specifically Cameroon, Gabon, and the Republic of the Congo. From the iboga tree came the Bwiti tradition, an oral tradition and animistic spiritual path that holds the belief that there is life and spirit within all things. Bwiti essentially means “The School of Life,” and its focus is on discovering the truth both within and without. In the Bwiti tradition, Tabernanthe iboga is considered a master teacher, healer, and sacred guide. It is used for seeking higher wisdom and connecting with ancestry, nature, and the Great Spirit. It is used in high doses for ceremonial and initiatory rites of passage. The fruit of the iboga shrub In the 1900s, the active constituent of iboga’s root bark, ibogaine, was studied as a potential drug for low energy and the cardiovascular system. The isolated extract was introduced as the drug Lambarene and became popular among athletes for its stimulant effect. However, ibogaine products were later taken off the market because of their psychoactive properties. It became a Schedule I controlled substance in the United States and much of Europe. It wasn't until the 1960s that ibogaine was brought back to the attention of Western medicine after Howard Lotsof, a heroin addict, discovered its seemingly miraculous potential to treat substance abuse. After using it, he was relieved of his addiction and the withdrawal symptoms. He brought this experience to the National Institute on Drug Abuse, which sparked decades of research exploring ibogaine’s anti-addictive properties. While still a lesser-known substance and plant among Western society, the iboga tree and its active constituent, ibogaine, are becoming more widely recognized as a promising therapy for substance abuse. Today, research is exploring its potential as a medicine not just for addiction, but also traumatic brain injuries, PTSD, depression, anxiety, and childhood trauma. Effects and Benefits of Iboga Much of the research on iboga focuses on its active constituent, ibogaine. As such, how an isolated extract interacts with the body is not the same as how the whole plant does. While these studies show promising benefits for mental health and addiction, it’s important to note that traditional use of iboga involves consuming the ground root, which contains numerous other plant constituents besides ibogaine. Thus, it will have slightly (or significantly) different effects on the body – an area with little scientific research to date. According to the National Library of Medicine (NIH), “The mechanisms by which ibogaine exerts its psychoactive effects in the brain are only poorly understood, which is attributable to the alkaloid’s complex pharmacology.” “Iboga, also known as Tabernanthe iboga, is a medicinal shrub native to West Central Africa. It is commonly known for its active constituent, ibogaine.” Nevertheless, studies show that it affects several neurotransmitters in the central nervous system, including opioid, sigma, glutamate, and nicotinic receptors, as well as serotonin transporters. It also affects dopamine release and increases GDNF and BDNF, which are brain growth proteins. These receptors are related to the neural pathways associated with addiction and withdrawal; as such, ibogaine can help “reset” or disrupt these signals in the brain. Because it also affects dopamine release and increases brain growth proteins, it inhances neuroplasticity, which is the brain's ability to form new neural pathways. It does this in specific parts of the brain – the VTA, nucleus accumbens, and the prefrontal cortex (PFC) – that are related to the brain’s reward system (VTA), the processing of pleasure signals and cravings (nucleus accumbens), and decision-making and impulse control (PFC). Essentially, ibogaine targets numerous neurotransmitters, proteins, and regions of the brain associated with addiction, belief patterns, and trauma. Because it provides such a strong “reset,” it can dissolve addictive patterns and ease withdrawal symptoms within a single treatment. Along with substance abuse, ibogaine is shown to effectively treat traumatic brain injuries. According to Stanford Medicine, “[ibogaine] safely and effectively reduces PTSD, anxiety and depression, and improves functioning in veterans with TBI.” Ibogaine, the active constituent of iboga, is found in the shrub's bark Research shows that ibogaine helps increase a brain wave known as theta rhythms and reduces activity in the cortex. The article states, “Stronger theta rhythms may encourage neuroplasticity and cognitive flexibility, while less complex cortical activity may lower the heightened stress response seen in PTSD.” These are some of the most astounding benefits of ibogaine. However, there are many other potential benefits to experiencing an ibogaine journey. Let us not forget that iboga/ibogaine is a psychedelic medicine with spiritual significance. Any psychedelic “trip” will open one’s mind to “the other side,” leading to spiritual awakening and expanded consciousness. MORE LIKE THIS: What is Huachuma, the San Pedro Cactus? Microdosing 101 What is the Peyote Cactus and is it Legal? Iboga is considered one of the most intense psychedelic experiences because it lasts for about 24 to 48 hours, with a heightened visual experience that can last anywhere from 5 to 14 hours. The second half of the journey is more reflective, often with heightened mental clarity, peace, and energy. This can benefit anyone who feels called to take this medicine, as it leads you on an immensely healing and awakening journey where you connect with a much deeper wisdom within. Many people report addressing childhood traumas, purging old fears and wounds, communicating with ancestors and loved ones who have passed on, and experiencing profound revelations about the meaning of existence. Here are some quotes from people sharing their firsthand experience of taking iboga/ibogaine: “My body feels washed in a cleansing energetic blanket that completely removes the physical discomfort I’m feeling after 36 hours without heroin. In my mind there’s a vision like I’m being launched through a worm-hole which spits me out in what looks like outer space. I’m having a very rapid succession of incredibly insightful thoughts and ideas, and I’m broadly contemplating various abstract concepts such as relativity theory, evolution, and photosynthesis.” Kevin Franciotti, A New Perspective: My Experience with Ibogain Treatment “Soon the trip starts: images of the solar system punctuated by clips of my younger self laughing, then a bizarre internal reel made up of Jesus Christ, an alien and an image of a bush – seemingly the one from which the medicine derived. These eventually give way to a pounding narrative of negative thoughts known as a “mind-purge”. Mattha Busby, I Tried Ibogaine, the Psychedelic Anti-Addiction Drug “The highest spiritual truth is the gift of life, the medicine tells me. The Bwiti have only one prayer, I learned during fire talk: 'thank you for this day'. And so, gratitude washes over me as it fills every inch of my body with brilliant white light. At last, I find gratitude – real gratitude – for all the struggle. Struggle which has granted me this miracle of a life, which I now understand is a free life, thanks to the experience the medicine gifted me: feeling safe and free in the now. Just being is the gift, I understand. The beauty of the present moment and experiencing it with loving awareness through our senses – that is the meaning of life.” Julia Christina, The Journey Potential Side Effects of Iboga Iboga/ibogaine is a powerful substance and can have adverse, sometimes fatal, effects. There have been a few deaths reported with ibogaine due to cardiac arrhythmia, or irregular heartbeat. According to an Ibogaine fact sheet, “The majority of the ibogaine-related deaths occurred in unsafe settings that did not have access to proper medical monitoring or cardiac life support capabilities, including unregulated ibogaine treatment facilities outside of the United States. Most of the individuals who died were at an increased risk of adverse events due to the presence of heart disease, a history of taking certain heart medications, and polydrug use. Furthermore, some of the individuals were using impure or adulterated ibogaine products.” “In the Bwiti tradition, Tabernanthe iboga is considered a master teacher, healer, and sacred guide. It is used for seeking higher wisdom and connecting with ancestry, nature, and the Great Spirit.” It is unclear whether the whole-plant extract carries the same potential for severe side effects. However, because the iboga root contains 80% ibogaine, it should still be used with caution and only in safe, medically monitored environments. These fatal outcomes are rare. The most common side effects include: Nausea Dizziness Vomiting Tremors Less commonly, it can cause mania, seizures, and psychosis. Considering this, it’s important to speak with your doctor and have a full health evaluation before consuming iboga or ibogaine. Neither of these substances should be taken if you have a history of heart problems or are on heart medication. Most importantly, iboga and ibogaine should only be consumed in safe, reputable, and medically supervised ibogaine retreat centers. Iboga Ceremonies and Retreats In the United States, iboga and ibogaine are classified as Schedule I controlled substance at the federal level. However, regulations can vary state to state. For example, in the state of Colorado, ibogaine is recognized as a “natural medicine,” allowing for its use in licensed healing centers as well as for personal use and cultivation. Other states are introducing legislation to shift their legal status due to its therapeutic potential. Still, for most people in the U.S., attending an ibogaine retreat center requires traveling abroad. Fruits from the iboga tree In the UK, ibogaine is illegal to use or possess, and legal restrictions vary across Europe. Currently, ibogaine treatment centers are most commonly found in the following countries: Australia Canada Costa Rica Mexico Netherlands New Zealand Additionally, it is legal in its native countries, such as Gabon and Cameroon, where traditional ceremonies are still practiced, and a few retreat centers are open to the public. Iboga vs Ayahuasca Both iboga and ayahuasca are powerful psychedelic plant medicines with deep cultural and spiritual significance to the Indigenous peoples of the regions where they grow. As such, both should be approached with respect, reverence, clear intention, and caution. While each medicine produces profound visionary states, iboga is generally considered more intense and longer-lasting than ayahuasca. They are both rooted in ceremony and tradition, and should be used in a safe container with trained facilitators. RELATED: Psychedelic Integration: Honoring the Journey Beyond the Experience What is Ego Death? Meaning, Symptoms, and Causes Exploring Shamanic Healing: What to Expect Interestingly, these medicines both have an affinity for breaking addiction and forming new neural pathways. However, they are different in how they interact with the body and the overall psychedelic experience they produce. As discussed, the main active constituent of iboga is ibogaine, while ayahuasca’s is DMT. If you’re drawn to exploring one of these medicines, it’s essential to do thorough research and listen to your intuition. Often, the right medicine for you at this time will make itself known. Takeaway: Iboga and ibogaine The iboga tree is a sacred psychedelic plant medicine at the heart of the Bwiti tradition of West-Central Africa. Today, it is also used by people around the world seeking spiritual awakening and healing from addiction and trauma. Its active constituent, ibogaine, is increasingly recognized as a promising therapeutic substance in modern Western medicine. This will pave the way for further research and clinical trials for its treatment of substance abuse and mental health conditions. Whether approached for healing, spiritual insight, or addiction treatment, iboga will have a profound and life-long impact on all who seek its guidance. ● 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 Herbalism | CBD | Alternative medicine 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.

No direction in life? We've got you. From exploring your curiosity to visualizing the possibilities, Sonia Vadlamani explains 8 ways to start silencing those ruminating 'I don't know what I want to with my life' thoughts. And it all starts with asking yourself more questions. It’s 2 a.m. You have an early start, yet here you are, scrolling mindlessly through social media, wondering how everyone else has their life figured out. Their perfectly curated Instagram feeds showcase them thriving at their dreams jobs and living in their dream homes, while you’re haunted by the thought that keeps going around in your head: “I don’t know what to do with my life.” While this feeling may seem exclusive to you, the truth is that it’s far more common. A 2021 Oracle and Workplace Intelligence survey of almost 15,000 employees across 13 countries showed that about 75% people feel “stuck” in their professional lives, while 76% felt the same about their personal lives. Here’s the thing – feeling directionless and not knowing what comes next isn’t a permanent roadblock, but instead, it should be seen as a starting point for something new. It’s a chance for you to pivot, explore new possibilities and carve out a path that can alter your life – if you’re willing to embrace the uncertainty and push through it with intention. What Should I Do With My Life? Many of us experience periods of feeling of lost and directionless in life. While this uncertainty can feel disconcerting at the time, it may indicate the need for personal growth. Indeed, a 2023 study of 309 participants revealed that although uncertainty is often accompanied by psychological distress, individuals with higher Personal Growth Initiative (PGI) are better able to take charge of their own progress. Feeling lost in the dark? Find your direction by asking questions In other words, feeling lost or wondering, “what should I do with my life” is common, especially during big life transitions. However, those who actively seek change or growth through such uncertainty by learning, pivoting, experimenting, or planning tend to cope better than those with a lower tolerance for ambiguity. Questions to Ask Yourself Asking yourself better questions – rather than simply pondering over the possible correct answers – can help steer you in the right direction. In fact, renowned developmental psychologist James Marcia, in his identity development theory – and especially the “identity moratorium” status – proposed that active exploration during uncertain times is key to personal growth. This exploration can happen through strategic self-inquiry – a keen observation of your goals, values, interests, passions, and behavioral patterns can help you gather useful data. Some questions to ask yourself when you catch yourself thinking “I don’t know what I want to do with my life” can include: What did the “child me” want to do before the “adult me” or others decided what I should be doing? What would I do in a day if money weren’t a concern? What activities make me lose track of time? If I could, what are some problems in the world that I really wish to solve? Which activities help me feel genuinely aligned with my authentic self? Who are my role models, and why do I admire them? If failure was out of question, what would I love to do? What are some of my skills that make people say, “Wow, you’re really good at that!” Which activities make the day truly meaningful? What do I want to be remembered for when I’m gone? What are the top three skills I’d like to master next year? Eight Strategies to Work Out What to Do With Your Life While these questions help you to contemplate, the science-backed strategies below help you take necessary action and find your footing when that “I don’t know what to do with my life” feeling is taking over. 1. Pay attention to your natural gifts and interests The answers you uncover through reflection may have helped you realize your natural talents and gifts. What comes easily to you that others struggle with? What do people often compliment you for? It might be your ability to manage people well, or perhaps your analytical brain that offers solutions more readily. “Feeling lost or wondering, “what should I do with my life” is common, but it may indicate the need for personal growth.” Pay close attention to your innate strengths and natural talents, as these can serve as useful clues toward a path that aligns with who you really are. 2. Follow what sparks your curiosity “Follow your passion,” they say, but what if you don’t know what your passion is? Exploring your curiosity can be the key to unlocking what sparks joy and can sustain your interest over time. Indeed, a study published in Journal of Educational Sciences & Psychology also found that in addition to grit and determination, curiosity is a primary predictor for leading fulfilling and satisfying lives. 3. Learn to embrace the unknown It’s true that the human mind dislikes uncertainty. Research also shows that perceived threat and uncertainty can trigger neurological stress and anxiety, often negatively impacting decision-making in adverse situations. However, here’s the contradicting truth – learning to tolerate ambiguity better can spark creativity and boost resilience, making way for personal growth. Make it a conscious practice to sit with ambiguity instead of fumbling for certainty. Remind yourself: “This is temporary and I’m equipped to deal with it until the answer comes to me.” 4. Experiment with new choices The sheer amount of choices available in this technology-driven era is crazy, and decision-fatigue can literally tire us. It’s therefore often impractical to simply think to gain clarity – you need to take action to get there by experimenting with various options. Avoid overcommitting to something on a whim – opt for a short-term contract instead. Try volunteering or shadowing someone in a role that inspires you. These experiments can help you gather essential insights into what excites and fulfils you. They’re breadcrumbs that may lead you to something more meaningful, energizing, and lasting. Volunteering, for example, at an animal shelter, opens up new experiences 5. Reflect on your purpose We often confuse purpose with happiness – indeed, chasing happiness may seem more important than finding one’s purpose. However, research suggests that living a purpose-driven, meaningful life is a fundamental human need that influences our psychological and physical well-being, in addition to serving as a driving force. RELATED: Power of Purpose: Rediscover Your True Role In Life What's the Point of Life? The 3 Questions You Must Ask Yourself The 7 Steps to Take When Nothing Makes You Happy Anymore Ask yourself: What would make me feel that my time mattered here? What would I like to be known for, say 10 years from now? While this probing may feel uncomfortable at first, it can help you cut through the noise and arrive at a clear, actionable answer for the persistent thought: “I don’t know what to do with my life.” 6. Seek inspiration Look at people who inspire you and motivate you towards a path that can fulfil your purpose or desire to make a difference. Whether it’s public figures, your contemporaries or mentors, engaging with them or learning their journey can provide you valuable insights and direction. Their lessons can help you gain clarity and take action to overcome the uncertainty of what to do with your life. 7. Visualize the possibilities Creating a vision board to reflect your aspirations, feelings, values, and experiences is a practical and fun way to recenter yourself when feeling directionless. In fact, an experiment conducted on 65 tennis players concluded that adding imagery and visualization practices substantially improved performance and chances of success. “Pay close attention to your innate strengths and natural talents, as these can serve as useful clues toward a path that aligns with who you really are.” Visualization can help you explore your potential life path that’s best aligned with your authentic self. Imagine the day-to-day experience of different life paths that appeal to you. Break it down further into daily and hourly visual accounts – do you like what you see well enough to pursue this path? Unsure what to do with your life? Start with a vision board 8. Surround yourself with positive people Life will always throw you unexpected twists and curveballs. However, research points that people with an optimistic attitude tend to be more resilient and “bounce back” easily from negative experiences. RELATED: Bored With Life? Re-engage Yourself With These 8 Ideas Also, positivity begets positivity – sometimes the most difficult phases in life become easier to navigate with the help of the right support group. Surrounding yourself with more positive-minded people can help you navigate life’s challenges with greater ease, perspective, and grace. What Happens to a Person With No Purpose? People who find themselves thinking, “I have no idea what I’m doing” for an extended period may begin to feel like they’re drifting through life aimlessly. The lack of a unique purpose may make you feel unfulfilled, empty, and dissatisfied with life. Research indicates that the frustration arising from a lack of fulfillment can result in conditions like depression and anxiety, and can potentially lead to avoidance behaviors that steer you further away from positive goals and outcomes. However, not knowing the point of life doesn’t necessarily mean that you’re living your life without purpose. Taking a step back because you refuse to settle for a life that feels hollow, reflecting on your values and goals, and seeking meaning with renewed perspective is, in itself, a purposeful direction. Takeaway: What Should I Do With My Life? It’s important to remember that finding purpose in life can look different for everyone – there is no specific roadmap to follow. But it’s never too late to start. Feeling offtrack or lost in life isn’t a dead end, but a path to keen exploration and self-discovery. Applying the strategies mentioned here can help you gain insights to unlock holistic, strategic, and sustainable answers to one of the most unsettling questions we all face in life at some point at another. • Images pathdoc, andysanchevko, New Africa happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? Sign up for free and enjoy: ■ our happiness magazine with practical life tips ■ share and support in our happiness forum Mental Health | Self Care | Stress Management Written by Sonia Vadlamani Fitness and healthy food blogger, food photographer and stylist, travel-addict and future-self journaler. Sonia loves to write and has resolved to dedicate her life to revealing how easy and important it is to be happier, stronger and fitter each day. Follow her daily pursuits at FitFoodieDiary or on Instagram.

Restorative yoga is a type of yoga that encourages deep relaxation, calm, and better sleep. Yoga teacher Jacqui Gibbons outlines 5 key benefits, plus explains a full restorative yoga sequence with poses, and suggests the props you need to practise it safely and securely. Restorative yoga is the most gentle, relaxed and slow type of physical yoga you can do, designed to release muscular and mental tension, calm your nervous system, and ease you into deep relaxation. For a start, unlike other yoga, restorative yoga poses are done mostly lying down. Props are used to support the body, so that it can fully relax and lie in the various positions for 12-15 minutes each, while the muscles are passively stretched. Props include bolsters, yoga blocks, cushions and blankets. Two things in particular make restorative yoga very different to other styles of yoga. The first is holding the body in each position for 12 or more minutes. It takes this long for the nervous system to move out of a frazzled state – the fight-flight-freeze reaction – into a deep relaxation response. The second is that the body is fully supported and comfortable, so that you can let go of tension in your muscles, breath and mind. It is staying in the postures for this length of time – which means you only do four or five postures in a one-hour class – that helps to passively release chronic muscular tension, and soften and relax the body. It allows the natural breath to become very soft and subtle, and soothes the nervous system until it deeply relaxes. Restorative yoga takes you into a state of relaxed awareness. It is not meant to make you sleep (though it can prepare you for better sleep later). While it is deeply restful, you are at the same time aware of your body, breath and surroundings. It’s a soft awareness, sensing that all those things are there, but without getting caught up in thinking about them. You still stretch the muscles – with forward folds, backbends and spinal rotations, as other forms of yoga also have – but in a restorative yoga sequence these are passive, relaxed, supported stretches and poses, unlike active and dynamic forms of yoga such as hatha, ashtanga and vinyasa flow. Restorative yoga poses encourage a state of deep relaxation Done correctly, with the guidance of an experienced, knowledgeable and supportive teacher who is specifically trained in restorative yoga, it is deeply comforting and is more than just relaxation of the body; it uses the physical body to also access the mental, energetic and nervous systems, to have a deeply restorative effect, and nurture you at all levels of your being. 5 Key Benefits of Restorative Yoga Poses You can benefit from restorative yoga if you want to feel less tense or stressed and want to deeply let go and relax – both physically and mentally. The primary focus of restorative yoga is the breath. When we’re stressed, we switch to short shallow chest breathing rather than full breathing using the diaphragm (the main breathing muscle). It’s a normal part of the short-term nervous system response to danger. RELATED: Conscious Breathing: What is It and How Do We Benefit From It? However, it’s not sustainable. It can become a pattern – along with other unhelpful patterns such as holding our breath or reverse breathing (not taking in enough oxygen when we inhale) – and this can become chronic, which is a vicious cycle, as it then keeps the mind stressed and the nervous system aggravated. Releasing stress is just one of five key benefits that practising restorative yoga can bring: 1. Better Breathing Restorative yoga allows the breath to become naturally slower, deeper and more relaxed, as we allow the body to be completely still. This not only benefits the mind and nervous system during the session, but if repeated regularly over time can help to correct unhelpful breathing patterns so that our involuntary day-to-day breath becomes more optimal. “Restorative yoga is the most gentle, relaxed and slow type of physical yoga you can do. It's designed to release muscular and mental tension, calm your nervous system, and ease you into deep relaxation.” Breath is the foundation of our life, and how we breathe reflects how we are living – holding, tense, restricted and unaware or free, yielding, open and soft, and all shades in between. The breath can guide us to the core of our being – the essence of who we are. 2) Tension Release As you try to relax in the postures, you may feel the places where you’re holding tension. Restorative yoga poses help you to gradually release these through a passive, gentle softening and allowing, rather than an active stretch or forcing. It can help you to overcome the disconnection many of us have with our bodies (where, for example, we ignore stiff shoulders and continue hunching over a laptop until it becomes chronic and painful), and instead develop a respect, understanding and connection with your body. 3) Improved Nervous System Health When we do more in life than the nervous system can cope with, or are dealing with too many personal and environmental stressors, the sympathetic nervous system is activated and we go into survival mode. This system has evolved to keep us alive, so when it perceives something as a dangerous situation it releases hormones such as adrenaline and cortisol to help us run from it or fight it. MORE LIKE THIS: Yes, You Can Meditate Lying Down. Here's How and Why Tummo Breathing and Meditation: A Guide How to Meditate in Bed For Beginners But this level of response is only meant to be short-term, to keep us safe. It takes a lot of energy and is not sustainable long-term if we’re regularly, perhaps almost constantly, in survival mode. If we are, this can then compromise other systems, such as digestion and immunity. 4) Slowing Down Many of us do too much in life; working long hours, not taking breaks, or trying to fit too many tasks and calls into our day. We don’t allow ourselves space and silence. When we slow down and quieten the noise, we can appreciate the beauty of space, silence and simplicity, and reset our minds to enjoy each moment with full awareness. Life is made up of small moments and details, and becomes more meaningful and fulfilling when we are present for them. Let tension melt away through restorative yoga poses 5) Better Sleep All of the benefits above contribute to another one: better sleep. Over time, restorative yoga creates the conditions – deeply rested, more relaxed, a nervous system that’s not consistently aggravated, breathing more optimally, holding less tension, giving ourselves more space and silence – that guide us into deeper, better quality sleep. Then we wake up refreshed and can greet the day with more energy and joy. Best Props For Restorative Yoga This is a list of everything you need to do restorative yoga poses. The most essential prop is a yoga bolster. All these can be substituted with things you have at home. However, I recommend you buy a specific yoga bolster, as it’s the right shape and firmness, and easier to use. 1 yoga mat – or lie on a non-slip rug 1 or 2 yoga bolsters – or rolled-up yoga mat and blanket (see below) 4 yoga blocks (the flat-ish ones) – or lots of cushions and pillows 1 yoga brick (the brick-shaped one) – or use the cushions 1 yoga strap – or dressing gown belt 1 large blanket, to fold and place on your mat for extra comfort 1 small blanket, towel or throw, to roll into a mini-bolster or for under the head 1 eye bag or folded scarf to cover your eyes If it’s not possible to buy a purpose-made bolster, tightly wrap a folded blanket around a rolled yoga mat. It must be firm, the shape of a bolster, smooth (rolled with no wrinkles), and tied securely at both ends so that it doesn’t unroll (dressing gown belts work well). However, this is more faff and it’s not as easy to move around between postures. The second bolster is not essential but is useful for some poses, and a good idea if you have a stiff or painful lower back or hips. Different types of bolsters are available but I recommend a regular, rounded bolster. Try this one by Yogamatters, or the more environmentally sustainable hemp bolster filled with organic buckwheat hulls. Being in a yoga studio equipped with all the right props makes setting up the postures a lot easier. The teacher can help you with them, and can skilfully guide you into the relaxation state, which can work better than being at home surrounded by distractions. On the other hand, it means you get into a relaxed state then have the disruption of travelling home! A Restorative Yoga Sequence It is not always possible to get to a yoga studio, so here is a simple restorative yoga sequence you can do at home, using one bolster and your cushions and pillows. If you’re new to restorative yoga poses, have several lessons in-person with an experienced teacher (or on Zoom, in a very small class size so that you’re seen). At the beginning, you need a teacher to give you instructions and small individual adjustments that make it more comfortable; to clarify things you’re not sure about; and to guide you into relaxation (rather than leaving the mind to its own devices). With their words they can skillfully guide you into deep stillness, relaxation and silence. They create a safe, comfortable and nurturing space. “As you try to relax in the postures you may feel the places where you’re holding tension. Restorative yoga poses help you to gradually release tension through a passive, gentle softening and allowing.” This is preferable to a recording, where the teacher cannot see you and you may have to disturb yourself to adjust your computer screen or volume. Videos can be helpful so that you can follow the teacher’s cues, see what to do, and relax without looking at the time. However, looking at a screen or using the keyboard to adjust volume, view etc are the antithesis of everything described above. Never crane your neck to see the screen, don’t open your eyes once you’re in the posture, and set the volume and place the screen where you won’t need to adjust them. Here is a simple 75-minute home restorative yoga sequence. Print it, so you don’t look at a screen during your session. This is no substitute for personal teaching and is done at your own risk. Do not do anything that’s uncomfortable, unpleasant or aggravates injuries. If you don’t know what something means, don’t do it. Attend some classes first, or see below for video links instead. 1. Savasana – initial relaxation. Lie on your mat with a widthways bolster under your knees, your knees and feet apart, a thinly rolled blanket under the backs of the ankles, 1 or 2 cushions under the head (but not the shoulders) and an eye bag over closed eyes. 12 minutes. 2. Reclined Easy Pose – hip opening. From here, draw the bolster nearer your bum, cross your legs at the shins or ankles (as when sitting cross-legged) and allow the hips to open, supported by the bolster. If they’re not supported, put yoga blocks on the bolster under the hips until they are and you can fully relax. 12 minutes. Eye bag over eyes. Halfway through, with minimal disturbance, swap to the opposite ankle in front. 3. Reclined Spinal Twist. From here, place the hands on the outer thighs and support your legs as you uncross them and bring the knees together. Rest your feet on the bolster for a minute. Then drop both knees to the right and rest them on the bolster. Position the feet comfortably and securely (not sliding off). Keep the backs of both shoulders in contact with the ground, so that you’re rotating the spinal muscles. Only turn the head the opposite way to the knees (as in the active version) if it feels relaxing. 8-10 minutes, then change sides for 8-10 minutes, then untwist and lie on your back. MORE LIKE THIS: Trauma Informed Yoga: What is It and Does it Work? Practising Gratitude Yoga How to Do Yoga Nidra For Sleep: 4 Steps and Script 4. Reclined Backbend. Slowly sit up with eyes closed. Open your eyes and place the bolster behind you, lengthways on the mat. Place a block or cushions at the far end (your head will rest on these). Sit on your mat facing forwards with your knees bent and bolster behind you. Pull it close to your sacrum. Slowly lie back over it. Adjust the block so it’s under your head. If the backbend is too much, come up, put a second bolster on top of the first, staggered, and try again. Once in position, straighten your legs along the mat. If that’s uncomfortable, bend the knees, place your soles on the mat, separate the feet and let the knees rest on each other. Hands rest wherever is comfortable. Eye bag on the eyes. 12-15 minutes. 5. Supported Forward Fold. From above, slowly sit up with eyes closed. Open your eyes and turn round to kneel in front of the bolster (omit this posture if kneeling is uncomfortable or you can’t sit on your heels). Remove the block. Separate the knees and pull the bolster(s) closer in to you. Lean forward and rest the front of your torso and head on the bolster. Rest the hands and arms wherever is comfortable. Have the forehead on the bolster, or turn the head to one side. Have a cushion under the head if you want to. 12-15 minutes. To end, lift up slowly with closed eyes and sit for a few moments before you open your eyes and end the session. Best Restorative Yoga Classes on YouTube Many videos on YouTube with the title ‘restorative yoga’ are not restorative yoga. They are quiet, slow yoga sequences with deep active stretches (often for highly flexible bodies) but are not true restorative yoga, as described here, and do not have its benefits. It is not restorative yoga if it includes unsupported postures, use of strength, active stretches, poses that are held for only a few breaths, or more than five postures in an hour. It’s not Pigeon Pose without bolsters, Downward Dog or Ardha Matsyendrasana (seated twist) – all things that are on YouTube labelled as restorative yoga! Below are the three best restorative yoga sequences videos we've found online. If you want to practise at home, these are ones you can trust. .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%; } Restorative yoga for hips and back opening Focuses on opening your hips and lower back. Four postures in 45 minutes, allowing time for the benefits described above. .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%; } Restorative yoga, 40 minutes. A varied selection of postures for opening different parts of the body. However, they are only held for around four minutes, so use this video as an introduction to them, then do them on your own, staying in them for 12 minutes. .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%; } Restorative yoga, 60 minutes. Clear explanations and set-ups, staying in the postures for several minutes. There is talking and music all the way through so it doesn’t have the deep benefits described above (the mind cannot fully turn inward when it’s being directed to external sounds), but if your mind wanders a lot you might like this. The Takeaway: Restorative Yoga Poses Restorative yoga benefits us not by challenging us or powering our way to health but by slowing down, being gentle and nurturing ourselves. As a yoga teacher, and someone who has done yoga for 20 years, I know it can be tempting to always do our more dynamic practice. But once we allow ourselves to slow down and regularly take a restorative yoga class, we realise how much we needed it – especially if we’re living a busy life, working, studying or looking after a family. It is a therapeutic practice, developed in the 20th century by BKS Iyengar (one of the most influential yoga teachers of the modern age) to help people who couldn’t do a more active physical yoga practice because of injury, illness or chronic health conditions. However, don’t reserve it only for these times. Build it into your week as a counterbalance to a strong physical practice, to a busy stressful life, or for any and all of its multiple wellbeing benefits. To learn more, three of the leading teachers in restorative yoga to look for are Judith Hanson Lasater (a pioneer in this field), her daughter Lizzie Lasater, and Anna Ashby, who teaches online and trains yoga teachers in restorative yoga (she taught me). ● Images shutterstock/Koldunov, shutterstock/ESB Basic happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? 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Chi (qi) energy is our essential flow of life force energy. Rachel Markowitz explores the signs of imbalance and ways to restore chi balance through traditional techniques, including qigong, acupuncture, massage, and breathwork. “Feel your chi between your hands and begin to shape it into a ball,” instructed a young, short, bubbly woman to a room full of skeptical students, including myself, who inadvertently ended up in her 'Intro to Tai Chi' workshop. After self-consciously glancing around the room, I rubbed my hands together as shown to create heat and friction. With closed eyes, I guided my palms together and then apart, noticing a perceivable stretchiness or magnetism between them. Then, I imagined forming a ball – and, to my shock, felt a tangible sphere of energy between my hands. Although I didn’t realize it at the time, this workshop served as a doorway – not only to learn about chi energy, but also to connect to the physical world in a way I had never experienced. More importantly, it gave me the confidence that we can all learn to sense chi. Let’s begin together by learning about the basics of chi energy and how to feel and balance this vital current. What is Chi? Chi, or qi, is the name given to an essential flow of life force energy that permeates our bodies and the world that surrounds us. In the body, chi energy flows through channels called meridians. Each meridian line is related to certain aspects of ourselves. Thus, through various practices and habits to cultivate and balance chi, we can promote a healthy flow of energy and overall well-being. RELATED: The Essentials of Energy Healing: 10 Techniques 5 Techniques to Balance Chakras and Unblock Energy Flows Exploring Shamanic Healing: What to Expect The concept of chi is firmly rooted in Chinese culture and plays a major role in Traditional Chinese Medicine (TCM) and martial arts. However, the presence of an all-pervading energy linked to holistic well-being runs as a common thread through most ancient cultures. Chi energy: our essential flow of life force For example, the same energy that the Chinese call chi is known in yogic philosophy as prana and in Japanese as ki (as in Reiki). In ancient Egypt, it was known as ka; Polynesian culture calls this force mana, and some simply refer to it as Spirit. Regardless of name, chi is the energy found in all of existence; it’s the age-old mysterious miracle that gives us breath and, therefore, life. By learning to feel and move chi, we cultivate a better connection to ourselves, others, and the universe. The Benefits of Balancing Chi Balancing chi energy can help with a variety of ailments in the body. However, we don’t need to wait until we’re sick to work towards a healthy flow of chi. Benefits of balanced chi energy include: Physical Strength Working with chi helps us distribute our life force power in an efficient way and feel fully embodied. Balancing chi can remedy physical ailments and injuries by supporting the body’s immune system and natural healing abilities. Mental Clarity When chi is blocked, we may feel mentally foggy or lethargic. Balanced chi manifests as a focused, attentive, and non-distracted mind. Emotional Stability In Chinese medicine, emotional balance is connected to physical and mental health, as all are a reflection of balanced chi. Furthermore, medical research has found that chi-based movement practices can ease depression and anxiety, amongst other mood-enhancing benefits. Connection to the Elements Chi is the invisible force that connects us to the natural world and our place within it. When chi is balanced, we feel comfortable in our surroundings. Connection to a Higher Power When we begin to feel and perceive chi, our awareness opens to a space beyond the physical body and the individual “I,” enhancing spiritual well-being. Signs Your Chi is Out of Balance Essentially, any physical, emotional, or recurring challenge in life could be attributed to unbalanced chi energy. According to TCM, chi manifests in various forms, and is closely associated with two opposite yet interconnected complementary forces – yin and yang. When yin – associated with femininity, darkness, and contraction, –is balanced with yang – associated with masculinity, lightness, and expansiveness – we experience harmony in life. “Chi, or qi, is the name given to an essential flow of life force energy that permeates our bodies and the world that surrounds us.” That being said, yin and yang are constantly fluctuating and changing in a dance of balance versus imbalance. Fortunately, our bodies and minds signal to us when something is not quite right. Signs that your chi energy may be out of balance include: Physical weakness or low stamina Allergies, a poor immune system, or the tendency to catch common colds and flus Poor digestion, IBS Emotional instability, insecurity, or self-doubt Disconnection from others or from nature An overall sense that something feels “off” How Can I Balance My Chi? 5 Traditional Techniques If you feel like you might be experiencing symptoms of unbalanced yin and yang, the following practices, based in TCM, work to regulate and manipulate the flow of chi energy, increasing health and vitality. 1. Qigong Qigong (also written as chi gong) encompasses a variety of techniques intended to harness chi and distribute it throughout the body. Qigong practices incorporate movement, breath, and concentration. While some types of qigong focus on healing the physical body, others promote spiritual wholeness. Tai chi, another closely related body-mind practice, is a martial art that originates from Qigong. Qigong is an ancient chi-balancing practice 2. Acupuncture Acupuncture works by stimulating acupressure points that relate to different parts of the body, using thin needles. An acupuncturist will identify chi imbalances and release blockages or increase energetic flow to certain meridians or body parts through these points. 3. Breathing Techniques Since our breath is our life force, we work directly with chi by controlling the breath. As previously mentioned, breathing is an integral part of a qigong practice. “Balancing chi energy can help with a variety of ailments in the body. However, we don’t need to wait until we’re sick to work towards a healthy flow of chi.” However, qigong breathing exercises on their own, or any other pranayama or conscious breathing techniques, can help to balance and regulate chi. If you’re new to intentional breathing, a good place to begin is with diaphragmatic breathing – slowly taking full, deep ”belly breaths,” with fixed length inhalations and exhalations. 4. Massage Like a trained acupuncturist, a skilled massage therapist will be able to read your body, identify energetic patterns that might be causing imbalance, and help increase or redirect chi. TCM massage techniques include: Tui Na: A traditional therapeutic massage that targets acupressure points in the body to improve circulation of blood and chi. Cupping: Using cups to create a vacuum seal on the skin, increasing blood flow and detoxifying the body, moving blocked chi energy. Reflexology: Stimulating acupressure points, primarily in the feet, hands, and ears, that correspond to certain body organs or health systems Cupping therapy is used to balance chi energy 5. Lifestyle Adjustments Along with physical exercises, our eating habits, living environments (feng shui), and maintaining healthy sleep patterns contribute to balanced chi energy. Furthermore, TCM specialists often recommend herbal medicines to improve deficiencies or excesses of certain qualities in the body. How to Balance Chi at Home If you’re curious about understanding or balancing chi and are not inclined to see a specialist, the following practices you can do by yourself can help you connect. Experiment with feeling your own energy. Take an introductory qigong or tai chi class, in person or online. Once you learn a few basic exercises, you can continue a daily practice on your own, cultivating a relationship with chi in your body and the environment. Practice meditation. By committing a small amount of time each day to breathing intentionally while simply doing “nothing,” we relax the mind, calm the nervous system, and coax the body to come to a space of natural peace and balanced energy. Eat, sleep, and exercise regularly – with moderation. According to Daoism, an ancient system of Chinese spiritual and philosophical belief, the key to a healthy, balanced life is taking “the middle way.” Thus, if you’re inclined towards laziness or extreme intensity, keep in mind that even small, intentional changes in daily habits help us to cultivate chi flow and become aware of its presence. Takeaway: What is Chi Energy? Chi is the link between our internal and external environments, the microcosm and the macrocosm, and our worldly and spiritual experiences. When our chi energy is unbalanced, we often experience ailments or challenges. By learning how to balance chi through intentional practices, personal habits, and therapies, we can experience physical health, mental clarity, emotional stability, and the interconnectedness of all aspects of life. ● Images: Sasha.shine.bright, Nikki Zalewski, Andrey_Popov 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 Energy Healing | Western Medicine | Holistic Medicine 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.

Many energy-based healing therapies – such as acupuncture and reflexology – originate from ancient Eastern traditions and have been increasingly incorporated into Western medicine, despite scepticism. Rachel Markowitz explores 10 popular energy healing techniques that aim to restore balance, reduce stress, and support holistic well-being. Energy healing techniques are based on the principle that physical and mental complications in the body are manifestations of restricted, blocked, or unbalanced energy. Although the Western medical community often shows skepticism towards energy healing, many of these practices originated in ancient times and are still widely accepted and integrated into modern medicine worldwide. Let’s explore the idea of energy healing and examine some well-established, time-tested energy medicine practices. Energy Healing: Definition The term energy healing, also known as energy medicine or energy therapy, encompasses a variety of healing techniques that strengthen and balance the energetic body to achieve holistic well-being. According to the U.S. National Institute of Health’s Library of Medicine, energy healing is defined as a “complex intervention” that serves to enhance a patient’s wholeness. Although we sometimes categorize energy healing as an alternative to allopathic medicine, healthcare options don’t necessarily fall into “either/or” categories. For example, the National Cancer Institute (NCI) defines energy healing not only as alternative medicine, but also as complementary medicine to support well-being alongside conventional medical treatment. Energy medicine helps maintain the body’s natural state, contributing to physical, mental, emotional, and spiritual health. Therefore, even without specific health problems, we can include energy healing practices in a proactive, overall wellness plan. The History of Energy Healing Energy-based healing practices date back thousands of years, and the first well-documented traditions and practices originate from Eastern traditions – most notably, Traditional Chinese Medicine (TCM) and Ayurveda, ancient India’s science of holistic health. Qigong is an energy healing practice derived from Traditional Chinese Medicine Although energy points, pathways, and therapies vary between these two systems and other Indigenous traditions, energy medicine practices from around the world suggest that a being’s overall health is strongly linked to a field of vital energy in and around the body. In fact, most modern-day energy healing practices are rooted in ancient knowledge and integrate the energetic concepts and maps outlined by our ancestors into modalities that feel relevant today. Energy Healing Techniques The field of energy medicine is vast and growing, and energy healers use techniques ranging from crystal healing and aromatherapy to aura cleansing and quantum healing. That being said, if you’re curious about energy healing, the following list provides an overview of the more traditional and well-known therapies for further research and exploration. Despite energy’s inability to be seen or scientifically measured, medical studies and patient reports suggest that energy therapies can help reduce physical pain and stress while promoting mental and emotional clarity. 1. Traditional Chinese Medicine According to Traditional Chinese Medicine (TCM), energy – called qi or chi – flows through channels in the body called meridians, and energetic (acupressure) points in the body correspond to different organs and systems. Based on these lines and points, we can move and balance chi for optimal health. Healing techniques originating from TCM include: Qigong (Chi Gong A variety of practices intended to increase and move energy (qi or chi) in the body. Traditions of qigong are extensive and include medical qigong, martial arts, and spiritual practices. Acupuncture: Lightly inserting small needles into specific points to balance energy and clear blockages. An accepted healing practice in the West, research at Harvard Medical School links acupuncture’s healing ability to neuroanatomy. Reflexology and Massage: Applying pressure to specific points on the hands, feet, and ears, which, according to TCM, contain maps of body parts and internal organs. 2. Ayurvedic Therapies In India, Ayurveda, which translates to the “the science of life,” is still commonly practiced today alongside conventional medicine. Similar to TCM, in Ayurveda, energy (called prana) moves through channels in the body (called nadis). “Energy healing techniques are based on the principle that physical and mental complications in the body are manifestations of restricted, blocked, or unbalanced energy.” According to Ayurveda, each individual has a unique energetic composition, and ayurvedic practices like marma therapy (stimulating energetic points), Ayurvedic massage, and personalized practices can help provide balance to an individual’s unique constitution. Acupuncture is one of the most popular energy healing techniques in the West 3. Pranic Healing The term pranic healing can refer to two distinct, but related concepts: According to Indian philosophy, we can harness and balance prana through yoga and meditation practices, breathing techniques, and mudras (energetic seals), per traditional yogic teachings. Pranic Healing is also the name given to a specific set of no-touch energy healing practices developed in the late 1980s by a Filipino spiritual teacher. These practices promote physical and mental health, along with spiritual growth, and are influenced by in Indian, Chinese, and Tibetan traditions. 4. Shamanic Healing Shamanism, typically associated with Indigenous cultures, facilitates healing by inducing a trance state that allows a person to connect to spiritual realms and guides. Shamanic healing often takes place through ceremonies or guided journeys, which could include drumming, breathwork, song, or plant medicine. Shamanic healing, like other energy medicine traditions, sees spiritual health and physical health as deeply integrated. RELATED: What is Huachuma, the San Pedro Cactus? Psychedelic Integration: Honoring the Journey What is the Peyote Cactus and is it Legal? 5. Reiki Reiki, which translates to “universal life force energy,” originated in Japan in the early 1900s and is amongst the most popular energy healing methods practised today. A Reiki healer becomes attuned to Reiki energy passed down through direct lineage. In a session the healer uses their hands, on or off a patient’s body, to encourage an inherent self-healing ability. Reiki is a popular energy medicine, despite uncertainty about its benefits Different lineages of Reiki offer slightly different healing protocols that may utilize symbols, mantras, meditations, or other practices to offer healing. This can be facilitated directly or from a distance. Despite criticism over patients’ reported benefits of Reiki, it has become a complementary therapy in health clinics and hospitals. 6. Healing Touch Like Reiki, Healing Touch is a hands-based energy healing practice, rooted in the idea that each individual has the power to naturally restore a healthy state. It was developed by a Western nurse in the 1980s based on various energy medicine traditions and her professional experience. “Energy-based healing practices date back thousands of years, and the first well-documented traditions and practices originate from Eastern traditions.” In Healing Touch therapy, energy healers use intention, visualization of chakras and auras, and specific procedures to work with a patient’s energy field. Healing Touch is used within the medical community as complementary therapy for physical and psychological treatments, including PTSD. 7. Craniosacral Therapy In craniosacral therapy, practitioners use gentle touch around a patient’s head, neck, and spinal column to balance the energy of the central nervous system. By working with a spinal membranes and fluids, along with subtle rhythms, craniosacral therapy relaxes fascia (connective tissue) and releases tightness around the head, spine, and pelvis. Craniosacral therapy has been demonstrated to relieve pain, as well as enhance the emotional, mental, and overall well-being of patients. 8. Sound Healing The ability to heal ourselves through sound frequency is based on the principle of entrainment – essentially, that we can use sound vibration to alter the length of our brainwaves. Modern-day sound healing sessions often take the form of private or group sound baths using singing bowls, gongs, and/or tuning forks. RELATED: How to Protect Your Enegy – 7 Science-Backed Techniques Unlike many of the techniques listed, experiencing healing through sound doesn’t necessarily require an energy healer. To experiment with self-healing through sound, an online search for binaural beats or isochronic tones will provide a variety of brainwave-altering frequencies to calm the mind, heal the body, or alter states of consciousness. Sound healing employs vibrations to alter brainwave length 9. Emotional Freedom Techniques Emotional Freedom Technique (EFT) is a tapping therapy that uses gentle pressure on points from TCM while focusing on emotions. EFT practitioners help patients in this process, but EFT can also be used for self-healing. Clinical studies have found that EFT positively affects emotional and psychological conditions and also relieves stress and burnout. 10. Chakra Healing Chakra healing includes all practices that work with chakras, a system of concentrated energetic vortexes in the body, to cleanse and balance energy. Since each chakra serves to distribute energy to certain aspects of our physical body, mental attributes, and spiritual pursuits, chakras can serve as gateways to working with practical and intuitive healing methods. Chakra-based healing techniques may include visualization, meditation, and yoga exercises. However, healing based on the chakra system is often incorporated into other energy healing practices such as Reiki and sound healing. Takeaway: Energy Healing Techniques Energy healing methods from across time and space can enhance our inherent ability to restore balance to the body and mind. Although science is not yet able to explain the efficacy of energy medicine, these practices are slowly being integrated into our healthcare system alongside medical healing plans because of their apparent benefits. If you’re curious about utilizing your own life force energy to improve an existing condition or your overall health, learning more about energy medicine or experimenting with the methods above may offer the healing you’re seeking with minimal risk. ● Images antoniodiaz, Microgen, Ulza, People Images 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 Herbalism | Reflexology | Stress Management | Chronic Pain 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.

A wandering mind isn’t necessarily a happy mind. Sonia Vadlamani explores science-backed strategies to help you get out of your head and reconnect with the present. It happened again as I sat by the beach on a work retreat, supposedly enjoying the sunset, but instead replaying the meeting earlier, dissecting every small detail. Did I get to lead the event by fluke? Was my joke really funny or inappropriate? What if I fail everyone by tanking the project? And then I noticed a pattern – this repetitive analysis left me mentally drained, yet I couldn’t stop rehashing the event, even at the cost of losing out on the present, ie, the gorgeous sunset. The reminder was clear: I needed to get out of my head to be able to enjoy the present. If my experience sounds familiar, and you often find yourself stuck in relentless mental replay of past events as well as future worries, you might be part of the vast club of over-thinkers. What Does it Mean to Be in Your Head? Being in your head usually refers to overthinking or over-analyzing a situation. While overthinking isn’t a mental health condition itself, it can stem from one’s negative emotions. Indeed, it can be mentally exhausting, lessen attention span, and impair decision-making if left unchecked. When it spirals beyond control, overthinking can also contribute to anxiety and depression. Learn how to get out of your head and into the present In fact, a study of 2250 volunteers by Harvard psychologists Matthew A. Killingsworth and Daniel T. Gilbert found that people spend about 47% of their waking ours thinking about something that isn’t actually happening in the present moment – and this mind-wandering comes with an emotional cost. The conclusion from the study is profound: a wandering mind isn’t a happy mind. Being in your head isn’t just mindless daydreaming – the persistent cycle of scrutinizing every thought, second-guessing each gesture, and predicting every outcome can leave you utterly drained. 7 Science-Backed Ways to Get Out of Your Head The good news is that it’s possible to break free from the mental prison and get out of your head using simple, research-backed techniques. Here are seven effective tools to ground yourself in the present and reclaim your mental peace. 1.Get your body moving Granted, exercise is often viewed as the foundation for a healthier lifestyle and prevention against chronic health problems such as depression and anxiety. But research shows that a vigorous exercise routine can also help you get out of your head: a meta-analysis of 34 studies revealed that regular physical activity reduces the incidence of a sympathetic nervous system, making people more adept at handling stress and anxiety. “Being in your head usually refers to overthinking or overanalyzing a situation. While overthinking isn’t a mental health condition itself, it can stem from one’s negative emotions.” Therefore, an intense workout can act as a “reset” button by drawing your attention away from rumination and toward external stimuli. The logic is simple: intense activities like sprinting or lifting heavy weights are bound to demand your complete attention, leaving little room for distractions. The key is to choose physical activities that demand intensity and your complete focus, such as: Strength training High-Intensity Interval Training (HIIT) Dance workouts, like Zumba Swimming laps Boxing or mixed martial arts Boxing requires total focus, taking your out of your head 2. Practise thought-labeling Thought-labeling is a research-backed cognitive diffusion technique that helps combat overthinking by distancing you from your thoughts, so you’re not consumed by them. You can also practise thought-labeling as a guided meditation by allocating a specific time and duration. Here’s how you can practise this approach: Observe, don’t judge: Start with 2-3 deep breaths to calm your mind and gently observe your thoughts without judgment or the urge to change them. Label or categorize the thought: Assign a label to each thought as accurately as possible. The labels could be “planning,” “daydreaming,” or “worrying.” Repeat the process: As you continue to take deeper breaths, you’ll notice some of the labeled thoughts fading away, while others reappear. These recurring thoughts may form the root cause of your overthinking. Keep labeling them and try to note which ones surface more often. Labeling your thoughts in this manner can also help you recognize them as temporary mental events rather than absolute truths, which makes getting out of your head easier. Research also shows that categorizing thoughts activates the prefrontal cortex – the brain’s center for executive functions – while reducing the load on the amygdala, where the fight-or-flight response originates. As Dr Linda Miles, psychotherapist, relationship specialist and author, explains: "Cognitive defusion refers to labeling the emotions and distancing yourself, as if projecting them on a screen outside you. When you label thoughts and emotions you gain awareness of times your inner monologue is helping or hurting you. "Repeat simple words like : 'Angry, angry, angry' or 'Worried, worried, worried.' It helps to repeat the labels several times. In this way, you clarify your thoughts and change directionality in your brain toward the frontal cortex toward good decisions about advantageous action. In my practice as a psychotherapist, I have found it is most helpful when people label-emotion words to let them go." 3.Talk to strangers more often For chronic overthinkers and especially introverts, the idea of striking up conversations with complete strangers may seem daunting. Their need to form meaningful connections, combined with pessimistic expectations and fear of the vulnerability hangover can prevent them from even trying. However, research suggests that talking to strangers can help you get out of your head. A study by psychologists at University of Essex, UK, found that the unpredictable and evolving nature of conversations with strangers makes it nearly impossible to predict or overanalyze the outcome of such encounters, thus compelling us to be present as our authentic selves. MORE LIKE THIS: 7 Strategies to Beat the Habit of Indecisiveness Quotes About Worrying: 6 Powerful Sayings to Free Your Mind How to Stop Overthinking: 9 Steps to Take Start small to not get overwhelmed: pass a compliment, be courteous, smile at people passing by, or make small talk while waiting in line. See where the conversation takes you! Speaking with strangers opens new conversations and 4. Ground yourself with the “5-4-3-2-1” technique This simple yet powerful mindfulness exercise helps anchor your focus remarkably quickly in the present moment. Especially effective when your mind is bouncing, here’s how it works: Look around and name five things you see (the bookshelf, coffee table, a steaming cup of tea, a plant, the cat snoozing nearby, or a crack in the wall). Feel or touch four things around you. This can be your feet on the grass (if you’re outdoors), the breeze, pages of a book, or the cool surface of your phone. Three sounds you can hear (clicks of a mouse, the fan whirring nearby, your own breathing). Two scents you can smell (fresh coffee, your perfume or shampoo). One thing you can taste (mints, coffee, or just the taste in your mouth right now). Researchers Josefsson et al. suggest that interventions with mindfulness exercises can reduce rumination and enhance one’s ability to process negative emotions. By engaging your five senses – sight, touch, hearing, smell, and taste – this exercise helps interrupt the endless loop of intrusive thoughts, drawing your attention firmly to the present. 5. Engage in more “flow” activities Immersing yourself in activities that completely absorb your attention can help you enter a state of flow – an innately positive experience that respected psychologist Mihaly Csikszentmihalyi decribes as essential for a sense of control and overall happiness. “The STOP technique is a practical answer to how to get out of your head. It disrupts the train of involuntary thoughts, making way for calm, deliberate action.” Researchers also consider flow state the antidote to overthinking – when you’re fully engaged in an activity, there’s simply no mental space left for distracting thoughts or rumination. The key to obtaining flow is to choose activities that are exciting and challenging enough to demand your complete focus, but not so intimidating that they trigger overthinking or anxiety. Find your flow: completing a jigsaw pulls you into the present What sparks flow can differ one from person to another – some ideas include learning to play a musical instrument, knitting, gardening, baking, or solving a jigsaw puzzle. 6. Shift your perspective with “self-distancing” technique Self-distancing is an impactful way to step back, see the bigger picture, and stop the incessant train of thought. Remind yourself that our life experiences, cultural beliefs, values, and expectations shape our world view, and thus there are alternate ways to analyze every situation. Getting out of your head is easier by asking yourself questions like: Is there a way I can introduce a fresh perspective here? What advice would I give to a friend in this situation? Will this matter in five years, and if so, how? Shifting your perspective and imagining things from a novel vantage point can definitely help you cut through the mental noise and get clarity. RELATED: How to Stop Thinking About Something: 9 Strategies 11 Life Coaching Techniques and Tools Remember: You Are Not Your Thoughts 7. Master the STOP mindfulness technique The STOP technique serves as a four-step mental checklist that helps you pause and respond to things calmly, rather than reacting on impulse. Here’s what the acronym stands for: S – Stop: Press pause on your thoughts and physical movement. Don’t judge or fight your thoughts – simply prepare to shift your focus elsewhere. T – Take a breath: Breathe mindfully to recenter your attention to the present. O – Observe: Notice how the situation is affecting you to get a better grip on reality. Observe the physical sensations – are you tense or perhaps fidgety? What can you see, hear, feel, smell or taste? Check on your emotional and mental state as well. P – Proceed: Move forward with a response that feels appropriate for the current situation. The STOP technique is a practical answer to how to get out of your head, as it disrupts the train of involuntary thoughts and emotions, making way for calm, deliberate action. Takeaway: Getting Out of Your Head It’s unrealistic to expect your mind to always be perfectly quiet and calm. Getting out of your head doesn’t mean avoiding deep thought or deliberate analysis. Instead, it’s about consciously choosing where to direct your mental energy. Overthinking is a subconscious habit – but one that can be changed with intention and practise. As the Harvard research reminds us, happiness is found in savoring the present moment, not in endless loops of thought. ● Images Marjan Apostolovic, Iryna Inshyna, Roman Samborskyi, LightField Studios 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 Care | Positive Psychology | Stress Management | Mental Health Written by Sonia Vadlamani Fitness and healthy food blogger, food photographer and stylist, travel-addict and future-self journaler. Sonia loves to write and has resolved to dedicate her life to revealing how easy and important it is to be happier, stronger and fitter each day. Follow her daily pursuits at FitFoodieDiary or on Instagram.

Microdosing the party drug MDMA – AKA Molly or Ecstasy – can lead to increased mood and sociability while lowering feelings of depression and anxiety. But, with limited scientific evidence, is attempting to microdose MDMA in this way safe? Rhianna Quanstrom investigates. MDMA, also known as Molly or Ecstasy, is a recreational or “party” drug. In recent years, psychologists have explored its potential therapeutic uses for mental illness and chronic pain. Now, there is the question of whether or not microdosing MDMA is safe and has therapeutic value. As such, we’ll discuss what MDMA is, what microdosing is, and what the science says. What is MDMA? MDMA (3,4-methylenedioxymethamphetamine) is a synthetic pharmaceutical drug first developed in Germany in 1912. It was created when German chemists were developing drugs to reduce bleeding. In their experiments, they found that it had psychoactive properties. In the 1980s, MDMA became a popular party drug as a stimulant and psychedelic. It is still used in this way today and enhances energy and feelings of euphoria. This includes increased sensory perception, happiness, emotional warmth and openness, sexual arousal, and sociability. MDMA is typically used as a party drug, but can it be safely microdosed? MDMA alters perception by increasing the release of serotonin, dopamine, and norepinephrine in the brain. These neurotransmitters influence mood, energy, behavior, sensory awareness, and sleep. At higher doses, they can lead to hallucinations. MDMA is often distributed as colorful pills with a stamped logo or cartoon image on them. It is also found in powder, capsule, and liquid forms. What is Microdosing? Microdosing involves taking a psychedelic substance at very low doses (about 1/10th of a normal dose) for a prolonged period of time. These doses are low enough that they do not produce a full psychedelic experience. Rather, they are more subtle and do not interfere with daily activities. People microdose for therapeutic benefits, including improving mood and cognitive function, as well as reducing depression, anxiety, stress, and chronic pain. LSD and psilocybin (“magic” mushrooms) are the most common psychedelics used for microdosing. Why Do People Try Microdosing MDMA? The main idea behind microdosing MDMA — or any psychedelic — is to receive its mental and emotional benefits without a full psychedelic experience. MDMA differs from other psychedelics in that it doesn’t commonly produce hallucinations. Instead, it’s considered an empathogen, which increases feelings of empathy, connection to others, and emotional openness. As such, microdosing MDMA could stimulate these feelings more subtly. It could potentially help with sociability and reduce depression and PTSD. However, these are just theories, and there is very little scientific research on the potential benefits and risks of microdosing MDMA. Let's examine what evidence we do have. Microdosing MDMA or Molly: What Science Says Psychologists have been investigating the therapeutic potential of MDMA for a few decades. Most studies and clinical trials use moderate to high doses of MDMA. There is one study from the University of Basel, Switzerland, where one subject microdosed MDMA to relieve chronic pain. The study – published in Frontiers – aimed to explore the potential analgesic effects of MDMA, since individuals with PTSD who participated in MDMA trials reported a reduction in chronic pain. “The main idea behind microdosing MDMA — or any psychedelic — is to receive its mental and emotional benefits without a full psychedelic experience.” In this case study, the subject first went through several sessions of LSD at moderate to high doses. Following those sessions, he microdosed MDMA every other day for four months. The subject reported “sustained improvement in neuropathic pain.” Besides this case study, there doesn’t appear to be any published research on the benefits and potential risks of microdosing MDMA. However, there is substantial, research-backed evidence of the therapeutic benefit of full-dose MDMA for people with severe PTSD. More scientific research is needed into microdosing MDMA (Molly) A 2021 clinical study found that MDMA reduces activity in the amygdala, the part of the brain where fear responses are stored. As such, patients can revisit traumatic experiences without the accompanying fear. The study states: “MDMA-assisted therapy may facilitate recall of negative or threatening memories with greater self-compassion and less PTSD-related shame and anger. … Indeed, clinicians have suggested that 'MDMA may catalyze therapeutic processing by allowing patients to stay emotionally engaged while revisiting traumatic experiences without becoming overwhelmed.'“ Because MDMA increases serotonin and oxytocin, patients feel safer and more emotionally connected to themselves and the therapist. This allows them to explore their traumatic history from a more stable place. RELATED: Happiness Hormones: the Neurochemicals of Joy Psychedelic Integration: Honoring the Journey Beyond the Experience What is Huachuma, the San Pedro Cactus? Furthermore, research shows that MDMA increases neuroplasticity, which is the brain’s ability to change, adapt, and form new neural pathways. In the case of treating PTSD with MDMA, it helps the brain form new memories and connections so that the original trigger does not affect the individual in the same way. The study above found that MDMA treatment helped the individuals reduce their anxiety and depression. It also helped improve their relationships and overall quality of life. According to the report, “In summary, MDMA-assisted therapy induces rapid onset of treatment efficacy, even in those with severe PTSD, and in those with associated comorbidities including dissociative PTSD, depression, history of alcohol and substance use disorders, and childhood trauma. Not only is MDMA-assisted therapy efficacious in individuals with severe PTSD, but it may also provide improved patient safety. Compared with current first-line pharmacological and behavioral therapies, MDMA-assisted therapy has the potential to dramatically transform treatment for PTSD and should be expeditiously evaluated for clinical use.” “There is no clear evidence of the risks associated with microdosing MDMA. That said, there are several concerns related to the prolonged use of microdosing it.” Because of the positive effects MDMA has on PTSD, there is the potential for it to become an FDA-approved drug in controlled environments. Given these findings, there is also the possibility that microdosing MDMA could improve chronic pain, PTSD, social anxiety, depression, and emotional availability. However, there is still not enough research on the subject, nor on the long-term safety of microdosing MDMA. Possible Risks of Microdosing MDMA There is no clear evidence of the risks associated with microdosing MDMA. That said, there are several concerns related to the prolonged use of microdosing it. These include: Neurotoxicity: because of MDMA’s release of neurotransmitters such as serotonin and norepinephrine, it could cause long-term imbalances affecting sleep, mood, and the nervous system. Anxiety: Some reports state that low doses of MDMA may actually be anxiety-inducing. Tolerance: The body quickly becomes tolerant to MDMA, potentially making microdoses ineffective in the long term. Cardiovascular Health: MDMA raises heart rate and blood pressure, which can put a strain on the heart over long periods of time. Side effects: Dizziness, headache, lack of appetite, fatigue, and nausea have been reported with low-dose MDMA. It’s important to note that the beneficial effects of MDMA found in the studies above were in controlled, safe, and monitored environments. MDMA shouldn’t be taken recreationally or purchased without a medical license. In fact, much of the MDMA sold recreationally and illegally is found to be laced with other drugs, including methamphetamine, cocaine, heroin, ketamine, caffeine, and cathinones. These other substances significantly increase the risk of harmful and potentially fatal side effects of MDMA. Is MDMA Legal? MDMA is not legal in the United States. According to the Drug Enforcement Administration (DEA), MDMA is a “Schedule I drug under the Controlled Substances Act, meaning it has a high potential for abuse, no currently accepted medical use in treatment in the United States, and a lack of accepted safety for use under medical supervision.” Psychologists and psychedelic researchers have been pushing for the FDA to approve MDMA as a therapeutic drug in the treatment of PTSD. This would change its legal status for medical use. However, in 2024 the FDA rejected its approval and requested additional clinical trials. While MDMA is illegal, even for medical use, there is still potential that it will become medically legal in the future and could be used to microdose. Takeaway: Microdosing MDMA While it’s commonly known as an illegal street drug, Molly, or MDMA, also has therapeutic benefits. In controlled environments, MDMA has been shown to significantly reduce chronic pain, depression, and PTSD. While most findings are based on full doses, there is reason to believe microdosing MDMA could also have similar benefits. However, more research is needed to further explore the potential benefits and risks of microdosing MDMA before it can be legally used in such a manner. ● Images: BLACKDAY, luckakcul 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 Alternative medicine | Herbalism | CBD 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.

If you're lacking fulfilment or direction in life, spiritual coaching can help you align your beliefs and values with purpose. Sonia Vadlamani explores how spiritual coaching can change your life’s course for the better, and what sets it apart from life coaching. In today’s competitive, success-obsessed world, many of us reach a point where we feel something is missing from our lives – a deeper sense of connectedness, a purpose beyond worldly pursuits, or a spiritual hunger that no amount of goal setting and accomplishments can seem to fulfil. This is where spiritual coaching can become incredibly helpful. What is Spiritual Life Coaching? Spiritual coaching aims to help individuals connect with their spiritual goals by aligning their values and beliefs to a purpose greater than themselves. While researchers agree that spirituality and wellbeing are interlinked, emerging studies suggest that spirituality also helps mediate the fear arising from uncertainty or challenging times, thus safeguarding one’s mental health and fostering emotional resilience. A spiritual coach acts as a guide or companion on your journey toward spiritual growth. Freud’s renowned Iceberg Theory is useful here: it uses an iceberg as the metaphor for the human mind, where the vast submerged part of the iceberg signifies the human unconscious mind, which has the largest impact on one’s personality and behavior, even though it’s more inaccessible than the visible ‘tip’ of the iceberg which represents the conscious mind. The role of a spiritual coach is to work with both – the visible or external aspects of your life, like your goals, setbacks, and daily activities, as well as underlying, deeper aspects that influence everything you do. 7 Ways a Spiritual Coach Can Help You Simply put, the role of a spiritual advisor is to provide the support and guidance you need to access your inner gifts to create a meaningful, authentic life that reflects who you truly are. Here are some ways spiritual life coaching can help you: 1. Navigate life transitions with ease Handling major transitions in life – whether a career change, moving to a new area, relationship shift, losing a parent and working through the stages of grief, or a health challenge – isn’t easy alone. Whether by choice or unexpected, such life changes can trigger existential questions and a need for expert guidance. This is where a spiritual coach can offer perspective and wisdom, helping you realize that life changes can also serve as stepping stones to personal growth. A spiritual coach will help you tap into your inner resources and overcome challenges and move forward in life. 2. Overcome fear and mental blocks Sometimes we subconsciously carry self-limiting thoughts and patterns that may hold back our growth. These may include ingrained beliefs about self-worth, fears about our capabilities, or doubts about success in career and relationships. Spiritual life coaching can help identify and address these blocks using techniques like energy cleansing, inner child work, and developing a growth or abundance mindset, thus enabling you to realize your fullest potential and live a fulfilled life. Spiritual coaches act as a guide to align your passions with purpose 3. Trust your intuition Each of us has, at some point, experienced a “hunch”, an inner voice, or a “gut feeling” about a decision or circumstance. This “ability to understand something instinctively, without any need for conscious reasoning or an explanation” is what we know as intuition, according to Dr Thomas R. Verny, clinical psychiatrist and author of the blog Explorations of the Mind. While this intuition is often accurate, we tend not to trust the feeling, given our majorly analytical, logic-driven minds. We fail to realize that intuitive thinking isn’t about unlocking psychic powers but about learning to recognize and trust the subtle signs from your body, your environment, and the knowledge accumulated from your past experience. Dismissing intuition sometimes makes us lose out on valuable guidance from our subconscious learning and prior experience. A spiritual coach can help you tap into your intuition and reinforce your connection with inner guidance, so that you can make better, more informed decisions. 4. Strengthen relationships and build community The power of community in creating a happy life can’t be ignored - research agrees that growth thrives when we’re surrounded by like-minded people who uplift us. In fact, studies show that relationships and spirituality are intertwined, suggesting that spirituality boosts the health of relationships, while healthy relationships aid one’s wellbeing and spiritual growth in turn. “Spiritual coaching aims to help individuals connect with their spiritual goals by aligning their values and beliefs to a purpose greater than themselves.” Indeed, a spiritual advisor can help you attract and develop relationships that aid your personal and spiritual development, helping you overcome loneliness, feel valued, and lead a meaningful life. 5. Find your life’s purpose At some point, all of us find ourselves questioning what we’re here to do, what’s the point of life, and where it’s taking us. While pondering about life’s purpose can help us to review their goals and improvise our next moves, it can also lead to confusion, feeling lost, and loneliness, sometimes resulting in depression and anxiety. Spiritual coaching can help you explore the answer to “Who am I?” by encouraging introspection and helping you uncover your unique gifts and strengths. Often this guided exploration goes beyond traditional career choices, enabling you to focus on showing up as the best version of yourself in every area of life. 6. Work through past trauma There’s a growing body of research highlighting the role of spirituality when it comes to healing from past trauma and developing a healthy outlook and building emotional resilience for the future. In her book Traumatic Stress and Long-Term Recovery, author Anna R Harper discusses how spirituality and religion influence how one perceives trauma, as well as the post-traumatic recovery process. Indeed, a spiritual coach can help you process your trauma better, in addition to helping you understand that while your trauma is painful, it’s also your gateway to growth and greater strength. Spiritual coaching helps you to overcome fears and addictions Interestingly, a study of 529 care leavers – or young individuals separated from parental care and placed in alternative care settings – from 11 nations revealed a strong connection between spirituality, well-being, and resilience, even when accounting for challenging life circumstances. Thus, building inner strength and emotional resilience to face life’s storms and uncertainties is another area a spiritual advisor can help with. 7. Overcome addiction One of the most practical ways spiritual coaching can benefit someone is addressing compulsive behaviors and addiction – not only by identifying the addiction itself but also the underlying triggers. In fact, research shows that religious faith and spirituality can play an active role in recovery from substance abuse. “A spiritual coach can offer perspective and wisdom, helping you realize that life changes can also serve as stepping stones to personal growth.” A spiritual coach can help clients realize that their addiction is often an unconscious effort to numb emotional pain or escape reality. Through this awareness, and by incorporating helpful techniques like conscious breathwork, meditation, and journaling, they can help connect individuals to a greater purpose, putting them on the path to a purpose-driven life. Spiritual Coach Vs Life Coach At first glance, spiritual coaching and life coaching can seem similar, as both serve to bring a positive change in individuals. However, they different in the aspects they focus on and their approach. Life coaching typically focus on: Setting, tracking, reviewing definite goals. Devising client-specific productivity hacks Performance and accountability reviews External behaviors and conscious thoughts Spiritual coaching explores deeper with: Exploring and examining your belief systems, thought patterns and values without judgment. Incorporating new perspectives and spiritual practices like meditation, energy work and journaling. Aligning your inner values and beliefs with your life purpose. Addressing your soul’s needs, not just your extrinsic goals. How Do You Become a Spiritual Coach? While the spiritual coaching training space is largely unregulated, some respected certification programs accredited by organizations like the International Coach Federation (ICF) offer training in necessary skills like the tutoring methodology, spiritual advancement techniques, and fair practices. Becoming a spiritual coach involves lifelong learning Most reputed spiritual coaches also study various spiritual practices like meditation and dream interpretation extensively on their own and with the help of their spiritual mentors. Developing core spiritual competencies in aspects like mindful compassion, active listening, radical acceptance, and cultivating safe spaces is helpful as well. Above all, effective spiritual coaching training involves lifelong learning – the best spiritual coaches continue to expand their study and skills through workshops, events, mentorships, and in their personal spiritual practices. Takeaway: Spiritual Coaching In a world driven by achievements and competition, spiritual coaching can guide you toward finding what matters most – living with purpose as your most authentic self, in alignment with your deepest values and goals. In essence, spiritual coaching shows us that there’s more to us than our to-do lists, professional achievements and materialistic pursuits – it’s about finding a purpose greater than ourselves and leading a meaningful life. ● Images: insta_photo, KieferPix, Lopolo 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 Coaching | Leadership | Motivation | Assertiveness Written by Sonia Vadlamani Fitness and healthy food blogger, food photographer and stylist, travel-addict and future-self journaler. Sonia loves to write and has resolved to dedicate her life to revealing how easy and important it is to be happier, stronger and fitter each day. Follow her daily pursuits at FitFoodieDiary or on Instagram.

Sonia Vadlamani explores why making yourself a priority is an essential form of self-care. Learn how to put yourself first guilt-free with these 6 science-backed methods. Plus, get inspired for self-prioritization with some well-known 'put yourself first' quotes. For me, the need to put myself first began with a late-night phone call from a panicked former boss. It was close to 11pm on one of my leave days. I answered reluctantly, only to hear my ex-boss shouting about an incomplete presentation that wasn’t my responsibility – for a client meeting I wasn’t even a part of. “They left it incomplete,” she barked, “and I need your help right now to finish it. My meeting depends on this.” For context, I’d worked on the initial presentation that had helped bring this client in, but not since. Despite my will, my first instinct was to say, “Yes, of course! What do you need?” However, I stopped halfway through to ask myself: 'What’s compelling me to say yes when all I want to do is curl up in bed with a book? ' The answer was shockingly plain – I’d fallen into the habit of putting the needs of others before prioritizing myself. This often left me with burnout and exhaustion, not to mention the frustration and resentment of letting myself down. So, I mustered the courage and told my power-hungry former-boss: “Sorry, I can’t help you. I was just about to head to bed. All the best with your presentation, though.” Prioritize Yourself: Self-care and practice self-compassion While saying this wasn’t easy, it helped me identify an unhelpful pattern I'd carried for years. As I noticed the different scenarios where I put others first – often at the cost of my mental and emotional wellbeing – it became painfully clear that I needed to build healthy boundaries, not just at the workplace but in my personal life as well. The other surprising lesson: it’s important to consider your own needs and put yourself first sometimes in order to be more genuinely helpful for others. The oxygen mask analogy from airline safety makes complete sense in this context – you can only assist others after your own oxygen supply is secured! Similarly, we’re better equipped to care for others only once our own physical, mental, and emotional wellbeing are in check. Indeed, prioritizing yourself is essential. “You yourself, as much as anybody in the entire universe, deserve your love and affection.” Buddha Yet, many of us have somehow convinced ourselves that going above and beyond to fulfill others’ needs is what makes us “better” humans. Experts caution, however, that selflessness can turn into self-sabotage if left unchecked. What is Healthy Selfishness? Contrary to the common perception, healthy selfishness isn’t about neglecting your loved ones or abandoning responsibilities in a narcissistic pursuit. Rather, it’s about realizing that making yourself the priority forms the foundation for everything else in life to function smoothly. You can envision this concept as the difference between a vessel that is replenished and overflowing versus one that’s been drained of its essence. MORE LIKE THIS: When to End a Friendship and How to Do it With Kindness Self-Validation: How to Validate Yourself in 5 Steps I Feel Unheard: Why Does Nobody Listen To Me? Interestingly, psychology experts describe healthy selfishness and pathological altruism as the two paradoxical forms of selfishness, underlining that not all selfishness is necessarily bad, and not all altruism is essentially good. Practicing healthy selfishness, in fact, plays a key role in shaping our sense of self and helping us determine our preferences for people and activities we prefer to engage with (or step away from). “If your compassion does not include yourself, it is incomplete.” Jack Kornfield, Buddhist teacher and author As Dr Scott Barry Kaufman, professor of psychology at Columbia University and host of The Psychology Podcast, suggests, “Loving people have love toward themselves, and it is precisely this affirmation of their own unique self, happiness, growth, and freedom that allows them to love others.” Why is making yourself a priority important? Indeed, it’s true that selflessness – through acts of kindness, radical empathy, and volunteering – can boost happiness. A comprehensive study by psychologists from four universities across Canada revealed that generosity can even improve resilience during challenging times. Put yourself first by setting healthy boundaries However, healthy selfishness isn’t about halting acts of kindness or withdrawing care from others. It simply means prioritizing your own well-being by extending the same kindness and care to yourself first so that you can be in a better position - physically, mentally, and emotionally – to help others. Prioritizing yourself in healthy ways ensures that you feel more fulfilled and happier overall, more present in your relationships, more productive at work, and more resilient during tough times. How to Put Yourself First: 6 Strategies Psychologist Ronald Stolberg describes healthy selfishness as taking charge of meeting your physical, mental, emotional, and social needs. Here are some practical ways I’ve learnt to put myself first without feeling guilty, and you should try them too. 1. Cultivate self-compassion Developing empathy and a kind relationship with yourself is one of the most crucial aspects of putting yourself first. Research even suggests that self-compassion is a strong indicator of overall wellbeing. Practicing self-compassion involves: Acknowledging the myriad emotions you experience, without rushing to fix them. Accepting that mistakes make us human. Speaking to yourself with the same kindness you’d show a loved one. Forgiving yourself for past mistakes. 2. Set and maintain healthy boundaries Establishing clear limits across different aspects of your life – and communicating the same to those around you – is essential for wellbeing. According to Lydia Hall, the eminent nursing theorist who developed Care, Cure, Core, it’s important to regard healthy boundaries as “fences, not walls” – that enable connection while “protecting your personal space.” Here’s what healthy boundaries can look like: Communicating your needs and preferences clearly with romantic partners, family, or friends. Conveying the need for maintaining individual interests and friendships to your romantic partner so that neither partner feels they’ve lost their identity in the relationship. At the workplace, defining your work hours and refraining from checking emails when not at work. Learning to delegate tasks, which a study of almost 11,000 leaders worldwide found to be a gamechanger for reducing stress and preventing burnout. Taking regular breaks from work and daily chores to indulge in activities that you enjoy. 3. Master the art of saying no While saying no can seem daunting, it’s an effective way to create boundaries to stop feeling overwhelmed and emotionally overloaded. Remember, disappointing someone temporarily by saying no is far healthier than burning yourself out trying to accommodate everyone else’s needs. “Self-love is an ocean, and your heart is a vessel. Make it full, and any excess will spill over into the lives of the people you hold dear. But you must come first.” Beau Taplin, Author The reality is that by making yourself a priority, each “no” now means saying “yes” to something you appreciate more. For instance, declining a social event or turning down a coffee invite from an energy vampire helps you create space for doing what you love instead. MORE LIKE THIS: 8 Essential Life Lessons From RuPaul Charles How to Find Happiness Within: 5 Ways to Build Inner Joy Tragic Optimism: An Antidote to Toxic Positivity 4. Make self-care a part of your daily routine There’s more to self-care than bubble teas, face masks, and spa days. It’s a vital part of putting yourself first without feeling guilty, given that a lack of self-care has been shown to cause burnout and compassion fatigue. Including self-care in your daily routine can look like: Including ten minutes of conscious breathing exercises or mindful meditation in your day. Taking care of your physical health through regular exercise, nutritious meals, and restful sleep of at least 7 hours. Sparing a few minutes for gratitude journaling to appreciate everything you have going for you. Stepping out for short strolls during a hectic workday. Setting aside time for hobbies like gardening, knitting, or anything else that sparks joy. Spending time with friends who uplift and energize you. Checking in with your mental health regularly and asking for help when needed. 5. Seek balance Indeed, acts of kindness and volunteering for causes you care about can boost happiness and make life more meaningful. However, helping others should never happen at the cost of your peace of mind, strain your closest relationships, or hinder your work. The key is to find balance – devise a win-win approach where your generosity results in positive experiences for everyone while leaving you fulfilled; not weighed down. All smiles: make yourself a priority 6. Invest in your future self Investing in your personal growth and goals is a fundamental aspect of healthy selfishness. While there's no magic recipe to ensure all your goals are achieved with ease, you can begin by setting so-called SMART goals (Specific, Measurable, Achievable, Relevant, and Time-bound). “You can't pour from an empty cup. Take care of yourself first.” Eleanor Brown, Author Indeed, goal setting isn’t the end of the story but an ongoing process. Review your progress periodically and revisit the ones you couldn’t focus on earlier. Don’t forget to celebrate small wins and any milestones along the way. Takeaway: How to Put Yourself First Shifting your perspective to healthy selfishness and self-prioritization is the first step toward putting yourself first. Know that looking after your interests should be instinctive, not a luxury. Remember, healthy selfishness is all about being self-focused, not “self-absorbed.” Putting yourself first doesn’t harm others or halt progress. Instead, it simply means that you’re pausing to recharge so you can bring your A-game to everything you do and be your best, authentic self. Find inspiration from our words and 'put yourself first' quotes and start prioritizing yourself! ● Images ShotPrime Studio, Nadia Snopek, Dima Berlin 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 care | Empathy | Acceptance Written by Sonia Vadlamani Fitness and healthy food blogger, food photographer and stylist, travel-addict and future-self journaler. Sonia loves to write and has resolved to dedicate her life to revealing how easy and important it is to be happier, stronger and fitter each day. Follow her daily pursuits at FitFoodieDiary or on Instagram.

Huachuma, AKA Wachuma or San Pedro, is a mescaline-containing cactus used in healing. This sacred 'grandfather cactus' is a heart-opening medicine, typically consumed in tea form during ceremonies. Rhianna Quanstrom explores the history and benefits of Huachuma. Huachuma, also known as Wachuma or San Pedro, is a cactus native to South America best known for its psychedelic effects. The active constituent of Huachuma is mescaline, and it is a sacred, ceremonial plant, deeply honored by the people of South America. It has a rich cultural and spiritual history, with evidence of its use dating back thousands of years. In this guide, we’ll explore the powerful and transformative Huachuma cactus, including its use as a psychedelic, its history, traditional ceremonies, effects, and benefits. We’ll also discuss how it compares to other psychedelic plant medicines, such as Ayahuasca. What is Huachuma or San Pedro? Huachuma (Echinopsis pachanoi) AKA Wachuma grows in the high altitudes of the Andes Mountains, from Argentina to Peru. Despite its harsh growing conditions, it can reach up to 20 feet in height. It has beautiful blue-green spires and large white flowers that only bloom at night. Because of its nocturnal blooms, it attracts nighttime pollinators, including bats and large moths. Its intriguing columns that reach for the heavens and soft petals that unfold under the starry sky easily capture the hearts of those in its presence. While it is a favorite among desert gardeners for these reasons (and ease of cultivation), I believe it also symbolizes its potent medicine. Wachuma typically grows at high altitudes in the Andes The columns represents its masculine energy and the ability to link heaven with Earth, which is a common experience for many people who have taken Huachuma. Its nocturnal blooms symbolize the soft unfurling of our subconscious, making known that which is hidden from our sight. Among indigenous people and many herbalists, it’s believed that every plant is a teacher. However, there are some plants considered “master” plants or teachers. These are powerful psychoactive plants — such as Huachuma — and they are considered sacred, for they create a bridge between worlds, between the seen and unseen. As such, the San Pedro cactus has been highly revered for its healing and spiritual ceremonial use for thousands of years — and to this day. Those who journey with Huachuma lovingly refer to it as “grandfather cactus.” This is because its medicine feels ancient and wise; it is an elder with much to teach, but we must be willing to quiet down and listen to receive its lessons. The History of Huachuma Huachuma has been used by Andean cultures for healing and spiritual purposes for over 10,000 years. This makes it (along with Peyote) one of the most ancient psychoactives used by humans in documented history. A study in the Journal of Psychedelic Studies reports archaeological evidence that pollen from the San Pedro cactus was found in Cueva del Guitarrero, in Ancash, Peru, dating back to 8600 BC. The cave was inhabited continuously since that period, and traces of cactus pollen and plant fragments were detected in the oldest phase of human occupation. “Huachuma, AKA San Pedro, or Wachuma, is a cactus native to South America best known for its psychedelic effects. It is a sacred, ceremonial plant.” According to this same report, iconographic evidence shows that Huachuma was highly regarded by the ancient Chavín people. The Chavín people were Peru’s earliest developed civilization, and they built the famous temple complex, Chavín de Huántar. In this ancient site, there is an iconographic artifact named “San Pedro-bearing stele,” which dates back to 750 BC. This stele depicts a figure, perhaps a deity or shaman, with fangs and serpent hair holding the San Pedro cactus. Because this spiritual temple was used for ceremonies and rituals, it is believed that San Pedro was a significant element of the people’s religious practices. The San Pedro-bearing stele of Chavín de Huántar The Huachuma ceremony was (and continues to be) a significant tradition in Peru. During the Spanish invasion, Roman Catholic authorities tried to suppress the people’s spiritual ceremonies, including the use of Huachuma. This suppression led the people to continue their ceremonies in secret. It also led to the merging of their ancient practices with Catholic saints and rituals. As such, the name “San Pedro,” meaning Saint Peter, emerged for their beloved cactus. This is a fitting name, for Saint Peter is said to “hold the keys to heaven,” which is an apt description for the Huachuma experience. Despite the efforts of the Roman Catholic Church, Wuchuma ceremonies continued under the radar. This kept the tradition alive, and this ancient, sacred practice has now spread to Ecuador, northern Chile, and Bolivia. Effects and Benefits of Huachuma Huachuma cactus is a potent psychedelic that can take you on a profound awakening and healing journey. It is considered a heart-opening medicine, as it softens the heart and opens up the channels of love and heart-centered perception. This can alter one’s perception of reality, as one starts to “see” through the lens of the heart rather than the mind or ego. RELATED: What is Ego Death? Meaning, Symptoms, and Causes Grandfather cactus is said to sharpen and heighten the senses. This can strengthen one’s awareness of their surroundings, tuning them into the frequency of their body and surroundings. As such, Huachuma participants claim that it strengthens and awakens their connection to nature. Flower of the Wuchuma According to the Pruvian shamanic retreat center SpiritQuest, “Huachuma is a potentiator plant, much like Ayahuasca. Huachuma potentiates the energy of the person taking it, and gives you a heightened sense of the energetic connection with whatever energies in your setting that are present.” As with other master plant teachers, the Huachuma cactus will present you with what you are meant to face. This often includes challenges and revelations about past wounds that are affecting who you are today. This medicine gives you the opportunity to move through those challenges with heightened awareness. This can lead to profound healing, insights, and growth. Because Huachuma cactus contains hallucinogens, it can cause inward and outward visions or hallucinations. It may take you on an inward journey full of revelations and transformative insights about your true essence, the Earth, and your purpose. MORE LIKE THIS: Microdosing 101: A Modern Phenomenon Rooted in Ancient Times 5 Techniques to Unblock Chakras and Energy Flows Ceremonial Cacao: 4 Key Benefits, the Process and History As Don Howard, founder of SpiritQuest, states in a Huachuma documentary: “The plant is the medium, it isn’t the message.” Meaning, it is only a messenger; it simply opens the doorways for the Divine truth that already exists within. As with other psychedelics, it helps “lift the veil” of our perception to peer into another reality that already exists — one we just can’t normally access. Considering all this, Huachuma is a plant medicine for those who are seeking healing and a deeper connection to nature and the Divine. It is for those who wish to elevate their consciousness, open their heart, release old wounds, and gain wisdom for their highest path forward. Potential Side Effects of Huachuma While there is little information about the potential side effects of the San Pedro cactus, there are known risks associated with its active constituent, mescaline. These include: Nausea Vomiting Dizziness Excessive sweating High blood pressure Increased heart rate Trembling or shivering Headaches Chills Fever Muscle weakness Tension That said, these side effects may not reflect how the whole plant interacts with the body, since these are associated with the isolated compound, mescaline. Hopefully, further research on whole-plant San Pedro cactus extracts will shed more light on its potential risks. Nevertheless, if Huachuma is calling to you, it’s important to only ingest it in a ceremonial container with a trained facilitator. Seek out a quality retreat center and reach out about the potential side effects of Huachuma if you’re interested in trying it. Furthermore, speak to your regular doctor if you’re on medication, have a history of heart problems, or are diagnosed with a mental health disorder, before consuming Huachuma. The Huachuma Ceremony Traditional Huachuma ceremonies begin in the morning or during the day (although some start at night). It is considered a “solar” medicine, so the energy of the plant is supported under the rays of the sun. Ceremonies are led by shamans or trained facilitators who bless the San Pedro cactus tea. Participants may drink one by one as the shaman blesses them with sacred tobacco smoke. Tobacco may also be ingested to support the experience. “Those who journey with Huachuma refer to it as “grandfather cactus.” This is because its medicine feels ancient and wise; it is an elder with much to teach.” It takes about 30 to 90 minutes for the San Pedro cactus tea to take effect, and the experience can last for 8-12 hours, depending on the dose. The Huachuma ceremony typically transitions outside to the forest or nearby landscape, where participants can be in nature. It is said that the grandfather cactus is a “walking” medicine, meaning that walking, being in nature, and being present in the body supports the journey. RELATED: Exploring Shamanic Healing: What to Expect Iboga and Ibogaine: Psychedelic Healing for Addiction MDMA Microdosing:Is it Legal and What Are the Risks? Huachuma ceremonies can also involve group activities, such as singing, dancing, or chanting. There are usually instruments involved, such as drums, rattles, or flutes. Huachuma vs Ayahuasca While complementary, Huachuma and Ayahuasca offer different psychedelic experiences. Huachuma is linked to masculine energy and the upper chakras, while Ayahuasca is associated with feminine energy and the lower chakras. As such, Ayahuasca is commonly referred to as “grandmother.” While Huachuma invites your senses to awaken “outward” to what’s around you, Ayahuasca directs you more inward, to your psyche and subconscious. That said, both medicines can weave in and out of inward and outward experiences. Huachuma is usually consumed as a tea, as part of a ritual Huachuma generally invites participants to keep their eyes open to their surroundings, while Ayahuasca will take you deep into an inward journey, where you may not be aware of your environment at all. Even though they can be quite different, both medicines are powerful, deeply transformative, and last for several hours. Both of their unique energies support healing and spiritual awakening — whether through the solar, masculine energy of Wuchuma, or the lunar, feminine energy of Ayahuasca. Is Huachuma safe? While there is little scientific evidence pointing to the safety and potential risks of the Huachuma cactus, it has been safely used by humans for thousands of years. To ensure it is used correctly, Huachuma should only be ingested in a sacred and ceremonial container under the guidance of a shaman or trained facilitator. Is Huachuma legal? It is illegal to ingest Huachuma in the United States because it contains the active compound mescaline. Mescaline is classified as a Schedule I drug according to the DEA. However, it is legal to cultivate and grow the cactus as an ornamental plant. It just can’t be harvested for consumption. It is legal to consume Huachuma in the region where it natively grows and is traditionally used, including Peru, Bolivia, and Ecuador. Takeaway: Wachuma AKA San Pedro Huachuma, Wachuma, or the San Pedro cactus, is an ancient medicine kept alive by the spiritual traditions of the people of the Andean mountains. It has stood the test of time, lasting through colonialism and religious suppression. And now, its thousand-year-old healing potential has woven its way into modern culture. People from around the globe journey to the Andes to consume Wuchuma in a traditional and sacred container, where they can receive its wisdom and gifts. As a potent master plant, it should be approached with intention and respect. Huachuma is a medicine that requires ceremony and a seasoned facilitator who can guide you through the winding turns of a psychedelic experience. It can open your heart, elevate your mind, and remind you of your deep connection to Earth. ● Images: tita s, Marcelo Rodríguez Escudero, CC BY-SA 4.0 via Wikimedia Commons, tita s, Jozef Klopacka 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 Herbalism | CBD | Alternative medicine | Energy healing techniques 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.

Fans of microdosing claim it offers a host of benefits, from enhanced creativity to reduced depression. But what does current research say, and is it safe to microdose? Once a relatively unknown practice, microdosing has gone mainstream. Microdosing is the practice of taking tiny, ‘sub-perceptual’ amounts (generally about 1/10th to 1/20th of a typical dose) of a drug – usually, but not always – a psychedelic. The substances typically taken are LSD or psilocybin mushrooms. The aim of microdosing is not to attain a mind-bending ‘trip’, but rather to stimulate productivity, creativity, mood, and potentially, spiritual awareness. More recently, the drugs used in microdosing has broadened to include other psychedelic or psychoactive substances, such as mescaline (found in select species of cacti such as peyote), ketamine, MDMA, the African indigenous plant- based iboga, and other compounds. People also microdose with cannabis to alleviate pain without inducing a high, with some scientific studies backing up the benefits. For example, Cuttler et al. (2022) found modest doses of THC (the main psychoactive compound in cannabis) helped in stress reduction. How Do People Microdose? Microdoses are typically taken on a consistent schedule multiple times a week. Some fans of the practice cycle on and off, microdosing for a month or two in a row, then taking a break. In reality, microdosing is more complicated than it sounds. The majority of substances are illegal and there isn’t a huge amount of high-quality scientific evidence on the topic (we'll come to that later). What's more, all humans react to these substances differently. Psilocybin mushrooms Why Do People Microdose? Proponents of microdosing claim that it helps improve focus and boost energy levels. Other people report improvements to their overall well-being. Some have claimed it also helps with medical concerns, including: depression anxiety chronic pain menstrual pain substance use disorders History of Microdosing While it may seem a recent invention, microdosing has deep roots in ancient times. Centuries-old indigenous traditions, particularly in Central and South America, have long validated the use of natural substances like psilocybin mushrooms and peyote for ritualistic and medicinal purposes. RELATED: Exploring Shamanic Healing: What to Expect Ceremonial Cacao: 4 Key Benefits, the Process, and History What is Huachuma, the San Pedro Cactus? However, the modern term 'microdosing' and its emergent popularity can be traced back to psychedelic pioneer Dr. James Fadiman. His book, The Psychedelic Explorer's Guide, published in 2011, ignited the trend, indicating a unique method of consuming psychedelics to boost a person's daily functioning. The Popularity of Microdosing Indeed, microdosing represents a shift in cultural attitudes towards psychedelics. Long stigmatised as part of the 'hippie' counterculture and driven into the shadows by prohibitionist policies, psychedelics are now stepping into the light of mainstream acceptability, thanks in part to microdosing. Tech workers in Silicon Valley, home to Google and Facebook, are known to microdose in order to remain innovative and competitive. In fact, proponents of microdosing include Apple co-founder Steve Jobs, who openly admitted to LSD's positive influence in his life. The Scientific Evidence Behind Microdosing The narrative praising microdosing's benefits is abundant in pop culture and anecdotal records; however, substantiating scientific evidence remains confined due to ongoing legal restrictions relating to psychedelic substances. Investigations are underway, and some interesting observations have been made. “Microdosing merges the ancient and the modern, promising an array of benefits from enhanced creativity to improved emotional well-being.” For instance, Prochazkova and colleagues (2018) reported improved creative problem-solving abilities after microdosing with psychedelic truffles. Anderson et al. (2019) noted decreases in depressive symptoms and dysfunctional attitudes among participants who microdosed LSD and psilocybin. Research has also suggested a bi-directional relationship between psychedelics and nature connectedness – the feeling of connection and oneness with the natural world. A study by Lyons and Carhart-Harris (2018) indicated potential long-term increases in nature-relatedness following psychedelic use. Microdosing involves taking carefully-measured drug amounts Other studies like Polito and Stevenson (2019) noted an immediate and sustained decrease in depression and stress scores following microdosing. Hutten et al., (2019) observed improvements in various psychological functioning aspects, including mood and focus. Shortcomings of Microdosing Research Yet, even these studies have their limitations, mainly revolving around self-reporting, absence of control groups, and potential placebo effects. Ly et al. (2018) conducted a double-blind, placebo-controlled study and reported a mild increase in psychological well-being. However, the scientists noted that this could be attributed to a placebo effect, highlighting the critical need for further, more extensive research. Microdosing 101: Is it Safe? While microdosing – if done correctly – appears to be relatively safe, it does carry risks. This is mainly due to the illegal status of many psychedelic substances in the West. Without formal regulation, it’s imppssible to know exactly what you’re microdosing or its actual potency. For example, in June 2024 the US Food and Drug Administration (FDA) warned about a product line containing a blend of mushrooms intended for microdosing. At least 12 people became severely ill after using it, with 10 being hospitalized. Symptoms ranged from nausea and vomiting through to seizures and loss of consciousness. Furthermore, psychedelics affect people differently. While microdosing is supposed to bypass extreme effects of psychedelics such as hallucinations, some people may still have unwanted experiences. It can also be tricky to measure out small doses. If you accidentally take more of a psychedelic substance than planned, more serious side effects can occur, including: anxiety agitation paranoia increased/decreased heart rate While these aren’t life threatening, they can be concerning for people that have underlying mental health or heart conditions. What is Psychedelic Therapy? While the evidence supporting the effectiveness of microdosing is limited, a 2022 study from the University of Maryland Medical Center, Baltimore, showed psychedelic-assisted therapy could offer promise for some mental health conditions, including depression and PTSD. Psychedelic therapy is a relatively new therapeutic approach and involves using psychedelic substances in larger doses while under the supervision of a medical professional, often in combination with psychotherapy in so-called psychedelic integration. “While microdosing – if done correctly – appears to be relatively safe, it does carry risks. This is mainly due to the illegal status of many psychedelic substances in the West.” Within the United States, some states have loosened restrictions on certain psychedelics, and othes are considering it. Presently, ketamine-assisted therapy is the most widely available psychedelic therapy available. The Takeaway: Microdosing 101 While the scientific community grapples with trying to discern the veracity of claims surrounding microdosing, other spheres of society are enthusiastically embracing it. However, it's essential to remember that while some countries have decriminalized or legalized the use of certain psychedelic substances, in many parts of the world these substances remain illegal. In conclusion, microdosing is a cultural and scientific phenomenon that merges the ancient and the modern, promising an array of benefits from enhanced creativity to improved emotional well-being. As society continues to evolve and our understanding of the human brain advances, it will be fascinating to observe how attitudes towards microdosing and psychedelics at large will shift, and what place they might hold in our lives in the future. Nevertheless, for those interested in exploring this frontier, it's crucial to understand both the legal and health implications involved. Microdosing paints a promising and contentious picture, highlighting the enduring human quest for cognitive enhancement, psychological wellness, and creative expansion. However, until thorough scientific research establishes its benefits and potential risks unequivocally, the jury is still out on whether microdosing has real potential. ● Images: Room27, Cannabis_Pic 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 Self care | Retreats | Herbalism | Ayahuasca

From meditation to yoga to conscious breathing, discover 5 ways to balance chakras, unblock bodily energy flows, realigning body and mind. By Rachel Markowitz. A few years ago, while working at a yoga retreat center, a guest approached me with concern. An energy healer had told her that her sacral chakra was the size of a peanut, and she felt helpless and upset. Whether the healer truly believed this or not, the incident sticks with me as an example of how chakra-based healing can be confusing, vague, or distorted. This woman’s “healing” session gave her the sense that something was wrong. However, chakra blockages and imbalances are common and often easy to remedy. Signals from the chakras serve as a gateway to understanding our health from a holistic perspective. Thus, by exploring chakra balancing (or realignment) and how to unblock chakras, we can take control of our own healing. What Are the 7 Chakras? Before we discuss specific balancing techniques, it's important to understand the basics of the major chakras and their qualities. Chakras are centers of life-force energy located in the subtle (energetic) body. They are not visible or measurable in the physical world. Although different philosophies use various theories to classify and explain these energetic vortexes, most teachings today focus on seven main chakras. These energy centers ascend from the base of the spine to slightly above the crown of the head along our main energetic channel, Sushumna Nadi. Learn how to unblock chakras and balance bodily energy flow Each of the major chakras controls the flow of life-force energy (or prana) to specific aspects of our physical, mental, and energetic constitution. Accordingly, balancing the chakra system is believed to create an energetic environment conducive to a healthy, peaceful, joyful life. What is Chakra Alignment? Chakra alignment refers to a state of balance where each of the main centers is an open, spinning disk of energy serving its purpose to absorb and distribute prana. When our chakras are aligned, each is functioning optimally, and energy can flow without blockages. MORE LIKE THIS: Balancing the 5 Pillars of Life for Lasting Well-Being Understanding the Different Types of Karma What is Chi? A Guide to Feeling and Healing Life Force Energy In an energetic body with blockages, chakras can end up overactive or deficient. In this case, various practices and methods can assist with overall chakra realignment. Furthermore, if a specific energy center is blocked with stagnant energy, these same methods can be used to heal energy centers individually. How to Unblock and Realign Chakras: 5 Techniques Methods for balancing chakras include traditional practices, self-care routines, and professional healing modalities. Even without specific health issues, these techniques promote well-being by harmonizing energy movement throughout the body. 1. Chakra Meditation Each chakra is associated with a specific location, color, symbol, mantra, sound frequency, and musical note, as follows: Root (Muladhara) – Base of the spine; Red; Lotus flower with 4 petals; Lam; 396 Hz; C Sacral (Swadhistana) – Below the navel; Orange; Lotus flower with 6 petals; Vam; 417 Hz; D Solar Plexus (Manipura) – Core, above the navel; Yellow; Lotus flower with 10 petals, Ram; 528 Hz; E Heart (Anahata) – Center of the chest at heart level; Green; Lotus flower with 12 petals, Yam; 639 Hz; F Throat (Vishuddha) – Throat; Blue; Lotus flower with 16 petals; Ham; 741 Hz; G Third Eye (Ajna) – Center of the brain, between the eyebrows; Indigo; Lotus flower with 2 petals; Om; 852 Hz; A Crown (Sahasrara) – Slightly above the crown of the head; Violet or White; Lotus flower with 1,000 petals; Aum or silence; 963 Hz; B To focus on unblocking or strengthening an individual chakra as part of a meditation practice, we can visualize its symbol, chant its mantra (or its Sanskrit name) silently or aloud, imagine clear light (or a light of its color) radiating throughout your body, or use tuning forks, singing bowls, or digital sound frequencies corresponding to that chakra. “Balancing the chakra system is believed to create an energetic environment conducive to a healthy, peaceful, joyful life.” For overall chakra balancing and realignment, visualize each chakra as a clear white light (or a light of its color) radiating throughout the body. Work your way up from the root to the crown, and end with a visualization of your spine as a column of pure, bright light. 2. Yoga Asana Although typically associated with the physical body, the practice of yoga asana (postures) was originally developed to balance, strengthen, and cleanse the energetic body as preparation for meditation. Essentially, by forming intentional shapes with the body, we can manipulate pranic flow to harness and redirect energy. Carry gemstones which align with the chakra that needs realignment A quick online search will provide asana classes targeted towards aligning the chakras. However, if you are experienced with basic yoga positions, you can practice on your own by following or adapting the following sequence, holding each posture for about a minute with long, deep breathing. Yoga Practices For Chakra Balancing Standing Postures Mountain Pose (Root) Goddess Pose (Sacral) Sitting Postures Boat Pose (Manipura) Camel Pose (Heart) Reclined Postures Plow Pose or Shoulderstand (Throat) Resting postures Child’s Pose (Third Eye) Savasana (Crown) 3. Pranayama Conscious breathing practices, called pranayama in yoga, also work to balance and cleanse the subtle body. Two simple pranayama techniques that can assist with overall balancing of the chakras are Spinal Breathing and Nadi Shodana. You can practice each for a few minutes, as often as feels right. Spinal Breathing Inhale slowly, imagining your breath, or life-force energy, rising from the base of your spine to the crown of your head. Exhale completely, visualizing this energy as it returns from the crown of your head to the base of your spine. Keep your inhalations and exhalations of equal length and intensity if possible. Nadi Shodana (alternate nostril breath) Inhale slowly through your left nostril, using your right thumb to block your right nostril. Pause for a moment and naturally exhale through your right nostril, using your right ring finger to block your left nostril. Continue by inhaling through your right nostril and exhaling through the left to complete a full round. Repeat for several rounds of equal-length breaths to purify nadis (energetic channels). .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 How to practise Nadi Shodana for chakra and energy balancing 4. Intuitive Experimentation Along with the qualities of each chakra mentioned above, fragrances, herbs, foods, and objects that correspond with a chakra’s color can also realign or unblock chakras. With a basic knowledge of these associations, we can integrate practical chakra healing into daily life. MORE LIKE THIS: Exploring Shamanic Healing: What to Expect How Can Dream Analysis Therapy Benefit Mental Health Psychedelic Integration: Honoring the Journey Beyond the Experience Since most of us aren’t attuned to visualizing or feeling energy, the best way to identify chakra imbalances or blockages is to look at the consistent or recurring aspects of our health that we would like to improve. For example, let’s say you experience feeling ungrounded, frequently stub your toes, and struggle with feeling at home in your body – symptoms indicative of an underactive or blocked root chakra. A healing plan for you might include walking barefoot in nature, eating root vegetables, using sandalwood or cedarwood incense or oils, meditating with a chunk of obsidian, or placing a small piece of garnet in your pocket. “In an energetic body with blockages, chakras can end up overactive or deficient. Various practices can assist with chakra realignment.” Essentially, the body’s wisdom combined with the mind’s creativity can provide limitless opportunities for self-awareness, healing, and growth. 5. Professional Chakra Healing Although we recommend using discernment when choosing healers, professional healers who truly see and understand the subtle body can identify energetic blockages, balance chakras, and give advice on realigning them in the future. RELATED: Tummo Breathing a Meditation: A Guide Kundalini Meditation: 4 Key Benefits and How to Practise It Yoga For Happiness: Compassion Yoga A gifted healer will be able to read your energy and may even be able to suggest how to best balance chakras through intuitive or visionary gifts. Professional chakra healing practices often consist of energy work (such as Reiki), but could also include massage, guided meditations, aromatherapy, or sound-based healing. Takeaway: Balancing Chakras Everything in life is a manifestation of energy, and the chakras serve to balance and direct our unique energetic flow. When we attune to our inner environment, we begin to understand how the health of each chakra plays a role in our personal strengths and weaknesses. Therefore, by learning how to unblock and balance chakras through practices and therapies, we become aware of how to heal integral aspects of our physical health, mental tendencies, and spiritual journey. Images: ArtNebula86, vetre 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 Herbalism | Healing crystals | Reflexology | Acupuncture 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.

Many of us have been touched by suicide and the loss of a loved one, family member or friend. Ahead of World Suicide Prevention Day (September 10), Calvin Holbrook has put together these eight powerful suicide prevention quotes to offer hope to anyone in need. It’s estimated that around 15 per cent of the adult population will experience depression at one point or another throughout life. And, accordingly to the World Health Organization, that means there are currently over 300 million people in the world currently living with depression. Whatever the cause, for some of these people, the emotional pain will become too much and they will consider suicide as an option of escape. In fact, around 800,000 people go through with suicide every year, and for each of those, there are around 25 times more suicide attempts. There are many factors alongside and including depression and mental illness that influence a person’s decision to go through with suicide: chronic ill health, guilt, trauma, substance abuse or loss, for example. The tragic thing is that many of those who consider suicide don’t really want to die; they just don’t know how to deal with the pain they’re experiencing. • JOIN US! In need of support? Sign-up free and join a community that cares • If you’ve ever been suicidal or know someone that has, you’ll know that without help, escaping that feeling of wanting to end it all is difficult. If you’re having difficulty opening up to others about your problems, sometimes searching for inspirational words online can offer some psychological comfort and help to get you through the day. We've put together these suicide prevention quotes to give anyone who is considering ending their life a chance to stop, reflect and reevaluate their situation. Inspirational quotes can’t take the pain away, but they may allow someone the chance to shift their perspective just enough to give them a little bit of hope and get through another day. Please feel free to share these powerful messages of hope. Suicide prevention quotes: 8 powerful sayings 1. “Soak up the views. Take in the bad weather and the good weather. You are not the storm.” Matt Haig Author Matt Haig – who lives with depression and has written widely on it – cleverly compares the ever-changing weather to our mental health. Haig himself came close to suicide aged 24 while living in Ibiza, so this suicide prevention quote is particularly poignant. What Haig is saying is that although depression comes and goes, it is not who we are and should not define us. In his best-selling book, Reasons to Stay Alive, he writes: “Understand, for instance, that having a sad thought, even having a continual succession of sad thoughts, is not the same as being a sad person.” His inspirational quote suggests that we should be mindful of our depressive thoughts and recognize that they can – and will – pass. 2. Suicide doesn’t end the chances of life getting worse, it eliminates the possibility of it ever getting any better. – Unknown Those who are deeply depressed and considering suicide usually have difficulty realizing that their life can get better. The aforementioned author Matt Haig is a great example: he was about to kill himself, but now has a successful career and a loving family. If you choose suicide, then you're eliminating future hope and the possibility of finding happiness and enjoyment. When the mind is so dark, it can be hard to see any possibility for future happiness, but it can – and often does – get better. Whether it’s through taking medication, counselling, exercise, eating well, getting into a routine, or setting goals, these steps will help you on your path. Know that it is possible to recover from feelings of depression, pain, and suicidal thoughts. 3. “Never, never, never give up.” Winston Churchill Some people with depression may have been fighting against the illness and/or suicidal tendencies for many months or years. Many of these people don’t actually want to stop living, but they cannot see a way through their despair. Indeed, the act of suicide is often associated with giving up on life. • CONNECT WITH OTHERS Sign-up to happiness.com to openly discuss and prevent suicide • This quote from the British Prime Minister – known for his strong resilience – is a signal to keep fighting. If you have depression and/or suicidal thoughts, you may be in so much pain that you don’t know how you’re going to survive, but if you can just push through each day, it gives hope that things can get better in the future. One day a time, or even one hour at a time. By never giving up you’re quietly building an inner strength and resilience that will fortify you. 4. “If you’re looking for a sign not to kill yourself, this is it.” – Unknown If you’re thinking about suicide and looking for a sign to stay alive, consider this quote your sign. Whether you realize it or not, you have the opportunity to make a positive difference in this world. Somebody out there can benefit from your unique talents and gifts. Sometimes all you may need to keep going is a simple sign letting you know that someone cares and wants you to keep living. This quote is your sign. 5. “The person who completes suicide, dies once. Those left behind die a thousand deaths, trying to relive those terrible moments and understand… why?” – Clark Sometimes people who commit suicide are not fully aware – or are in such a dark place – that they don’t consider that taking their own life will create a huge amount of pain for their loved-ones left behind. Imagine how you would feel if a person you care deeply about took their own life. It's difficult to recover from the death of a loved one, but it’s usually harder if the individual committed suicide. The act of suicide leaves people behind with unanswered questions and feelings of confusion and shame, as well as the guilt around being able to prevent the suicide. RELATED: How to Be Your Own Best Friend: 8 Ideas This suicide prevention quote is realistic because although a suicide may end an individual’s internal pain, the friends and family who loved the person will continue to suffer as a result of their loss. In fact, on average, every suicide leaves an estimated six or more "suicide survivors" — those who've lost someone they care about deeply and are left to struggle with their grief. Furthermore, people who've recently lost someone through suicide are themselves at an increased risk of thinking about, planning, or attempting suicide, further exacerbating the ripple effect of pain and suffering. 6. “If you want to show me that you really love me, don’t say that you would die for me, instead stay alive for me.” – Unknown This suicide prevention quote shows deep sentiment from a friend, family member or a partner in a close relationship. People who are feeling suicidal can often feel like they are a burden to their loved ones, which is not the case. This quote serves as a personal reminder from your loved ones that they would much prefer you to stay in their lives than to leave. If you really want to sacrifice your life, do it by living and contributing to make someone’s else’s life better – rather than eliminating your existence. “Inspirational quotes around suicide prevention can’t take the pain away, but they may allow you to shift your perspective just enough to give yourself a little bit of hope and to get through another day.” 7. “Place your hand over your heart, can you feel it? That is called purpose. You’re alive for a reason so don’t ever give up.” – Unknown Sometimes suicidal people want to die simply because they believe they have no reason to continue living. It may sound simple, but the fact that you’re alive and your heart is still beating and pumping blood around your body can be reason enough to keep living. Many depressed people are struggling because they're unhappy with life and work and cannot find a specific life purpose. But, in reality, you don’t need a purpose or reason for being alive. However, if you are alive, you still have the opportunity to do whatever you want in life. Although you may not have awakened to a specific life mission yet, while your heart is still beating you have time to explore what your life purpose could be and find happiness. 8. “When you feel like giving up, just remember the reason why you held on for so long.” – Unknown This is a powerful suicide prevention quote that challenges a person considering ending their life to stop and reconsider the reasons why they’ve continued to stay strong and fight up until now. Most people have powerful reasons – such as their children, family and loved ones – for fighting through their pain and anguish. This quote helps you to think about the parts of your life that hold significant meaning for you and that force you to push through the day and keep going – even when you don’t feel like it. So, whether you want to keep fighting to provide for your family, to be there for your partner or to find your purpose in the the world and make a difference, chances are you do have a reason to keep living. • Main image: shutterstock/Jannarong If you're in a dark place and considering suicide, please reach out to someone you know or through one of these global helplines. You can also discuss suicide, depression, anxiety and other challenges over in our forum on suicidal thoughts. happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Join free now and: ■ enjoy our happiness magazine ■ share and support in our happiness forum Anxiety | Loneliness | Abuse | Male loneliness Written by Calvin Holbrook Calvin edits the happiness magazine, makes artwork and loves swimming, yoga, dancing to house/techno, and all things vintage! Find out more.

True happiness comes from within, but it takes work. The good thing is, all of us can learn how to develop it. From cultivating resilience to showing gratitude, Sonia Vadlamani explores five science-backed techniques that build lasting inner happiness and joy. For the longest time, I believed happiness to be something that came from outside – like getting a promotion at work, traveling to a dream destination with my partner, or purchasing something from my wishlist. And yes, indeed, these events do make me happy. But in reality I find I’m actually much happier on the days I have some quality “me time” to enjoy all my favourite leisure activities and connect with the people I love. This observation, coupled with research on happiness, helped me understand the simple and profound truth: happiness comes from within – happiness is an inside job. This holds true for most of us: while external events can definitely make us joyful, we also have inherent values and needs that we derive happiness from just the same. The best part? We don’t need to wait for external outcomes to feel content; we just need to learn how to tap into these sources of lasting happiness. Indeed, happiness is a choice, and science shows that true happiness comes from within, consistently and reliably, when we take small, intentional steps to achieve it, every single day. What does it mean to find happiness within? When we talk about finding inner happiness, we refer to what researchers in positive psychology call “internal happiness”, or a steady sense of well-being and contentment that stems from within and doesn’t rely on external circumstances. Unlike the fleeting happiness that we experience from external events like winning some money on the lottery or attending a concert, intrinsic happiness isn’t temporary, but rather a stable foundation for contentment and peace of mind. Where does happiness come from? Start the search within... In contrast, external happiness relies heavily on outside events, possessions and achievements. While these are undeniably necessary for life satisfaction, they only tend to boost our mood and improve happiness levels temporarily. In fact, a study of Stanford student-athletes living under immense pressure revealed that intrinsic factors like mindfulness, self-restraint, and self-esteem were stronger predictors of happiness than external factors such as playing time and scholarships. MORE LIKE THIS: How to Find Happiness: 11 Science-Backed Tips What is Happiness Exactly, Anyway? Discover the 10 Keys to Happier Living Another study by researchers Christopher P Niemiec et al. suggests that while the quest for external happiness alone can adversely impact well-being, focusing on intrinsic happiness benefits one’s psychological health, emphasizing the need for balance between external and internal forms of happiness. “Developing mindful awareness is key to finding happiness within yourself, as savoring the 'now' requires us to pay attention to events unfolding around you.” These findings highlight the need to develop traits that can help us find true happiness from within, enabling us to navigate life’s uncertainties better and build resilience. It’s also important to know that happiness can’t always stem entirely from within, especially for someone with a mental health condition like depression or anxiety, who may need to seek professional help for managing their condition and finding relief. How to Find Happiness Within Yourself The quest for finding happiness within yourself doesn’t mean ignoring external events and life milestones, but rather developing skills and practices that help maintain a sense of peace and inner contentment even through challenging times. So, here are five science-backed ways to help you learn how to find happiness within yourself. Incorporate them into your life one at a time to help build long-lasting joy and contentment. 1. Learn to live fully in the present A Harvard study that tracked the thoughts and moods of 2,250 participants found that humans spend nearly 47% of their waking hours thinking about something other than what they’re doing, and that this impacts happiness. Published in Science, this research corroborated a profound truth: the human capacity to capture joy depends largely on being present in the moment. Indeed, research suggests that ruminating over the past or worrying about the future can fuel negativity and reduce life satisfaction. On the other hand, immersing ourselves fully in the present – wholly engaging with the task at hand – regulates our nervous system and enables a flow state characterized by complete absorption. This can further help instill a sense of control, putting a stop to repetitive thoughts. Develop mindful awareness (and increased happiness) through breathwork Indeed, developing mindful awareness is key to building inner happiness, as savouring the “now” requires us to pay attention to the events unfolding around you. Simple mindfulness practices that can help improve your mood and elevate inner happiness levels include: focusing on your breathing. tuning into what you see, hear and feel at the moment, like eating, walking and doing daily chores. gently bringing your attention back to the present moment when it wanders (it will). setting time aside for mindfulness meditation. 2. Practice radical acceptance If being mindful pertains to developing awareness, acceptance is how we process and respond to this awareness, especially when faced with failure, loss or imperfections. Indeed, a comprehensive review of six correlated studies by researchers Daniel T Cordaro et al. suggests that inner contentment is a distinct positive emotion that is central to overall well-being and happiness. Embracing life as it is, therefore, is a crucial requirement for how happiness comes from within. This endeavor requires us to be aware of and accept the various emotions, imperfections, fears, and desires that make us all essentially human. MORE LIKE THIS: Happiness is a State of Mind: 8 Ways to Develop It Is Happiness Genetic? Here's What Science Says How Can Happiness Be Measured? Radical acceptance relies on practicing self-compassion, which means treating yourself with the same kindness you would show a good friend during a difficult time. It also involves understanding that errors and failure are a part of being human, not personal flaws. Here are some ways to practice radical awareness and self-compassion: Be kind to yourself. Evaluate your feelings with a gentle approach, not harsh self-judgment. When you notice a mistake or flaw, approach the emotions with kind observance and speak to yourself with genuine warmth. Remember that you’re not alone in your struggles – everyone faces challenge in their lives. Learn to forgive yourself for your mistakes and limitations. 3. Cultivate inner resilience Resilience, or the capacity to recover from difficult situations and adapt to life's challenges, is a key predictor for finding happiness within yourself. In fact, a study by researchers Steven M. Southwick et al. revealed that resilient individuals don’t encounter fewer challenges in life; they simply react to them differently. Therefore, your ability to adapt to adversities and overcome challenges can be the answer to how to find inner happiness and well-being. The first step toward developing resilience is reframing your perspective about life’s uncertainties and embracing the unknown. Resilient people look at difficulties as opportunities to learn, not threats to their happiness, and are adept at ‘lemonading’ – making the best of the situation at hand. “Individuals who understand that true happiness comes from within are also more resilient and more capable of bouncing back from life’s trials.” Adopting a growth mindset is another crucial aspect of resilience. Challenge yourself by stepping out of your comfort zone and attempting something that feels uncomfortable. Also, remember to celebrate small wins by tuning your mind to recognize and enjoy the smallest efforts and progress, instead of waiting to celebrate loftier milestones. 4. Develop a gratitude routine There’s more to gratitude than just saying thanks – emerging research suggests it’s a powerful practice that can help rewire our brains to weed out toxic emotions and significantly improve our happiness levels. How to find happiness from within? Keep a gratitude journal A study at University of California, Berkeley, involving 300 participants seeking mental health counseling revealed that the mental health benefits of gratitude practice can be experienced even when it's not communicated to others. While the benefits of gratitude – like improved inner happiness, reduced mental stress, and an optimistic outlook – take time to emerge, they create a positive snowball effect with consistent practice. To cultivate an attitude of gratitude, try these things daily: Write down three things you’re grateful for in your gratitude journal. Express gratitude to people you’re thankful for having in your life. Acknowledge moments of kindness and beauty throughout the day. Set time aside to practice gratitude meditation to truly appreciate all the things you’re thankful for. 5. Nurture meaningful connections While true happiness comes from within, we’re essentially social beings, and having close relationships is a fundamental need for a long, healthy life. Spending time with those you care for helps release happiness hormones, namely serotonin, dopamine and oxytocin. These are also released when you exercise, so in a way, spending quality time with your loved ones is almost as beneficial as getting a workout. To strengthen your relationships: Practice mindful listening and empathy. Really hear others out without judgment or bias. Trust your close friends and family enough to share your authentic self, and avoid the vulnerability hangover trap. Show up consistently, whether to celebrate their wins or be a shoulder to lean on during tough times. Connect over activities you collectively enjoy, like hiking, volunteering or joining a book club. Where does happiness come from? Friends are a key source Inner Happiness: Clear Health Benefits The happiness derived from savoring life’s small joys is also associated with several other positive outcomes considered the “hallmarks of a happy person”, such as long-lasting relationships, more successful careers, and better health. Individuals who understand that true happiness comes from within are also more capable of bouncing back from life’s trials and uncertainties with better stress-management and decision-making abilities. In essence, the ability to tap into inner happiness helps us experience more positive emotions and achieve more favorable outcomes in terms of success and improved life satisfaction. Takeaway: Happiness Comes From Within Happiness is a journey, and while the path to inner happiness isn’t easy, it is accessible to everyone. As demonstrated by the ample research above, everyone has the ingredients necessary to cultivate lasting joy within ourselves – the practices discussed here simply help you uncover and nurture the happiness that already exists within you. Indeed, in a world that constantly tells us happiness is bound to result from the next purchase or milestone, finding happiness within yourself is a practical and responsible step towards ensuring your well-being. ● Images: feodorina, Peopleimages.com - Yuri A, Oksana Klymenko, Jacob Lund 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 care | Empathy | Letting go | Acceptance Written by Sonia Vadlamani Fitness and healthy food blogger, food photographer and stylist, travel-addict and future-self journaler. Sonia loves to write and has resolved to dedicate her life to revealing how easy and important it is to be happier, stronger and fitter each day. Follow her daily pursuits at FitFoodieDiary or on Instagram.

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 chakra 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. Used as an energy healing therapy, 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 (AKA chi or ki) 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 | Reiki 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? Microdosing 101: A Modern Phenomenon Rooted in Ancient Times What is Huachuma, the San Pedro Cactus? 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 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 with practical life tips ■ share and support in our happiness forum Herbalism | CBD | Energy healing | Alternative medicine 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.

As age gap friendships become increasingly common, Calvin Holbrook muses over the benefits older friends can bring to our lives, and how they can bring happiness to different generations. Living in London as a bright young thing during my 20s, plenty of my friends were older than me; indeed, many were already in their 30s or 40s. As someone who always felt older than their years, I lapped up my older friends' knowledge, broader cultural references and maturity. More recently, after hitting the big 4-0 myself, I struck up an age gap friendship with a guy in his 60s. I became particularly inspired by Jack, a senior American that stayed with me for a month in Barcelona. He was up out of bed at dawn, off exploring the city all day long, and out making new friends – and going on dates! I was in awe of his youthful spirit, energy and devil-may-care attitude – it was infectious and we clicked instantly. Similarly, I have no shame in saying my best older friend is probably my own mum: she may be 70, but sometimes we laugh together so much we both end up with our cheeks aching and tears in our eyes. Of course, admitting to having much older, adult friends when you’re a teenager would have probably resulted in tears of a different kind: from your friends shunning you for being such a loser (your best mate is your mum?). However, even in today’s youth-driven society, there are signs that the shaming of age gap friendships may be over, and that they're actually on the rise. This can only be a good thing, because, as we’ll discover, there are many benefits of having much older – or, conversely, younger – friends. Age Gap Friendships: the New Generation? Although there's currently little hard data on the subject, generation gap friendships appear to be flourishing. Numerous heartwarming stories have appeared in the press in praise of having older friends. Indeed, thanks to social media it’s now even easier to meet people with similar interests, meaning that age differences are increasingly irrelevant. RELATED: Understanding the Power of Friends And, with accommodation in crisis in major cities worldwide, younger people are increasingly moving in with older generations – such as the Baby Boomers – that often have spare rooms in their already mortgage-free homes. With almost 75 per cent of older people struggling with loneliness and isolation in the UK, intergenerational living has to be a win-win situation: giving the older person company and extra income, and the younger friend a more affordable place to live and someone inspirational to learn from. Age gap friendships can be illuminating In fact, the benefits of age gap friendships extend further. “Bridging the generation gap not only increases the friend pool, but it also expands and supports mental well-being,” Anna Kudak, Ph.D., co-author of What Happy Women Do told Good Housekeeping magazine. She continued, “friendships with older and younger people help broaden your perspective, which in turn allows you to have compassion and empathy in your day-to-day life.” And, there’s no reason why age gap friendships cannot be as close as those with friendships of similar ages. Psychology professor Robert Kurzban from the University of Pennsylvania has studied factors that affect friendship quality. He found that matching age was not a predictor of friendship closeness or quality. Older Friends: 8 Benefits of Age Gap Friendships While generation gap friendships may require a little more effort and understanding, it’s clear the rewards are many. So, here’s a deeper look at the benefits of having a much older – or younger – friend. 1. Widening perspective and losing preconceived notions Younger generations often assume the lives of older people are boring. Likewise, older generations often think of Millennials as both entitled and self-interested. Of course, these are stereotypes and false assumptions. Developing age gap friendships has the potential to widen your perspective around different age groups and see the truth beyond stereotypes. 2. Sharing valuable wisdom and insights Older friends have already ‘been there, done that’, meaning they have plenty of useful knowledge and experience younger generations can tap into. Older friends can help you navigate work life, financial or family difficulties, break-ups and other major life issues because – more likely than not – they’ve already experienced them. Haven’t got a clue about how to get a mortgage, split up with an unsuitable partner, or arrange a funeral? Your older friend can probably help. “Developing age gap friendships has the potential to widen your perspective around different age groups and see the truth beyond stereotypes.” Meanwhile, the younger generation tend to be more fluent in technology and issues around popular culture, meaning older friends can certainly benefit from their knowledge in these areas, picking up relevant new skills, especially in our increasingly online society. In fact, older friends might be learning abut a whole new world which is alien (yet exciting) to them. RELATED: Finding Your Tribe – the 7 Steps You Need to Take 3. Expand horizons and share similar interests Many of our friendships develop from shared experiences, such as being at school, work or through friends-of-friends. However, many of these people don’t necessarily share our interests and hobbies. As we engage in and pursue our interests over our lifetime, those that share our passions play a deeper role in our lives. This is where generation gap friendships often come into play. Because whether you’re into running, knitting or playing the cello, you’re sure to find inspiring people of all ages and make older – and younger – friends. It’s a great chance to connect around your passions and develop a deeper bond, learning or teaching around your specialist hobby. .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%; } Age UK's befriending brought Rose and Sarah together Age UK/YouTube 4. Sincerity and respect Older generations usually have a deeper sense of mutual sincerity and respect than younger generations. Additionally, according to researchers at the University of California, San Francisco, older generations are also less prone to drama, as they perceive more complexity in situations than younger people, who often go off the handle more easily. • HAVE YOUR SAY! What Are the Qualities of a Best Friend? • Younger people can therefore expect to have more sincere, frank and potentially more meaningful conversations with older friends (which perhaps they wouldn't get with friends of a similar age). Likewise, older friends will expect respect and sincerity in return from you, so it's great chance to develop these skills. 5. Their confidence may inspire you The elderly can sometimes come across opinionated to younger generations, and that’s because they usually are! That's because with age comes confidence: less caring about what others think, or the need to impress. “Older friends can help you navigate financial difficulties, break-ups, and other major life issues because they’ve already experienced them.” “Older people not only have the benefit of experience, they’re also less afraid of the opinions of others — so are more likely to say what they think,” Mark Vernon, author of The Meaning of Friendship, told the Daily Mail. “Their view often throws something unexpected into the mix.” Such confidence may inspire the younger friend in their discussions around life. 6. Observing a different view point Furthermore, age and growing older usually helps to shape our opinions, so another benefit of age gap friendships is the chance to see something from an entirely different point of view, one perhaps you would have never considered previously. Being exposed to the ideas of older generations offers food for thought and the chance to expand your mind in a new way. Likewise, younger friends can teach the older partner in age gap friendships different perspectives from a modern age. 7. They aren’t your parents Although a few of us may have very open relationships with our parents, being able to discuss our sex lives in intimate detail is probably off-limits! Not so for our older friends, who also probably won’t judge you or try to guide you in a way your parent might. RELATED: The 8 Types of Friends We All Need Indeed, older friends can be a bit like our grandparents or a friendly aunt or uncle: letting you do the things your parents forbid. And they will also probably enjoy indulging in these type of conversations that will help to keep them young at heart, too. 8. You’ll get an awesome cultural lesson You can learn so much about history and culture from older friends in age gap friendships (and vice versa). Older people possess a wealth of knowledge and life experience that can be tapped into and enjoyed: Millennials and Generation X-ers can discover new music, film, artists, as well as fascinating stories about the past that can inspire them or widen life horizons. Likewise, Baby Boomers and beyond may be curious to enjoy learning about the latest trends in music and fashion. In fact, all different age groups can get recommendations and new references that they cannot get from their own age group: what's not to love? Ideas on how to make older friends So, if reading about the benefits of age gap buddies has got you itching to pan out your friendship pool, how can you make some new older friends? Of course, friendships are best when they're natural, without being forced, and – if you pay attention – there are chances to make friends of different age groups every day. Cookin' up an age gap friendship But, specifically, you can try a few things to find friends that are that bit more mature. Firstly, as mentioned earlier, join a club around one of your hobbies: there will be people of old ages present, providing a unique chance to meet older pals. Secondly, get to know your neighbours in your building or local area that are older. Instead of just saying 'hi' in the corridor, invite them in for a chat over a coffee. Similarly, in the UK for example, charities such as Age UK run befriending services that pair younger people from the community with lonely, older people, helping to build community bonds and relieve isolation in the elderly. And, of course, using social media to join online groups is a great way to find friends of all different ages. The takeaway: age gap friendships It's clear that if we limit our pool of potential friends to those of our own age, we're missing out on all kinds of brilliant and inspiring folk we could be developing an important social bond with. For younger people, having an older friend or three means we have someone mature we can learn from and ask for life advice when needed. And for that older friend in any generational gap friendship, having a younger buddy will potentially ease isolation and also help to keep them connected in our fast-paced society, keeping them feeling forever young. As the old saying goes, age is definitely just a number, so if you don't already have some older friends, start building some new connections today! ● Main image: shutterstock/simona pilolla 2, shutterstock/AlessandroBiascioli, shutterstock/Bojan Milinkov happiness.com | The fine art of being: learn, practice, share Are you a happiness.com member? Join free now and: ■ enjoy our happiness magazine ■ share and support in our happiness forum Deep listening | Trust | Forgiveness Written by Calvin Holbrook Calvin edits our magazine, as well being an artist and travel lover. He also loves hiking, nature, swimming, yoga, sweaty dancing, and all things vintage!

Sonia Vadlamani explores practical ways to strengthen and balance the key areas – or pillars – of life for long-term happiness and success. Picture the scenario. You’re crushing it at work: hitting targets, achieving goals, and earning accolades from superiors and peers. On the surface, your life looks perfect. However, your peace and mental health are declining and your personal relationships are strained. If this sounds familiar, chances are you’re lacking an important element – balance – in your life. Life can often seem like a juggling act, with its myriad responsibilities and tasks to complete within limited reserves of time and attention. What’s more, the fast-paced world around us sometimes tends to reward the pursuit of perfection in one area of life – often our career – while other areas take a backseat. However, decades of research show that true happiness comes from finding harmony across multiple pillars, or key aspects of life, not just one. The good news is that achieving balance isn’t as complex as one may imagine. By understanding and intentionally working toward achieving balance across the key pillars of life, you can create the foundation for a more joyful and sustainable version of success. What are the pillars of life? The prominent Swiss psychiatrist Carl Jung identified five pillars, or key elements, necessary for a happy and fulfilling life: Good physical and mental health Healthy personal relationships, including family and friendships The ability to perceive beauty in art and nature A reasonable standard of living and satisfactory work A philosophical or religious perspective that fosters resilience Jung emphasized the interconnectedness of the various aspects of life, with these pillars forming a comprehensive framework for a meaningful, fulfilling life. While his model remains important, experts have expanded upon it to better reflect the evolving needs of modern times. Learn to balance aspects of life for optimal well-being Psychiatrists, wellbeing coaches, and health advisors often highlight the key aspects of life that align with Jung’s pillars: Health pertains to both physical and mental wellbeing, supported by regular exercise, a nutritious diet, adequate sleep, and emotional regulation – the ability to recognize, perceive and manage your emotions effectively. Relationships include family, romantic partnerships, friendships, and social connections. The interplay of relationships and wellbeing has been extensively documented, indicating that cultivating meaningful connections is a crucial key to happiness. Financial health does not refer merely to monetary wealth, but financial security and the ability to meet your needs and occasional wants, without constant worry about expenses and bills. Work and Purpose include career and professional pursuits, along with activities that offer you a sense of purpose and the satisfaction of contributing to something greater. Play and personal growth represent your creative pursuits, leisure, hobbies, and interests, in addition to your efforts to advance your skills and knowledge. Some experts believe in additional pillars or key aspects, such as spirituality or volunteering, depending on individual needs and interests. It’s important for individuals to identify the core areas that are important for their sense of purpose and happiness. Why is balancing the pillars of life important? At times it’s normal – and even necessary – to focus on one area of life. For instance, situations like managing a health condition, taking on an extra work assignment to advance your career, or navigating a family emergency may require you to prioritize one aspect of life over others. However, research shows that the imbalance can become chronic if some areas are neglected too long, impacting one’s overall wellbeing. A 2020 study published in BMC Public Health analyzed data from 32,275 working adults across 30 countries in Europe. It showed a poor association between the adults' work-life balance and self-reported health. “By working toward achieving balance across the key pillars of life, you can create the foundation for a more joyful and sustainable version of success.” The statistics from North America echo a similar imbalance. A study by Elvtr.com involving 2,300 participants from the US and Canada revealed the alarming lack of work-life balance, indicating that 68% of the participants continue working even on vacations, and 57% feel anxious if they don’t check work emails during their time off. These findings point toward a worrying lack of boundaries between professional and personal life. Conversely, achieving balance across the pillars of life has been shown to generate a continuous cycle of positive outcomes. A Harvard Business Review study published in 2022 highlighted the benefits of corporate programs that support work/life balance, with employees reporting improved mental and physical health, lower stress and burnout, in addition to increased productivity and reduced employee turnover. MORE LIKE THIS: What the 12 Pillars of Well-Being Can Teach Us Rewiring for Joy: 8 Expert-Based Happiness Hacks The Importance of Community: 7 Key Benefits Indeed, the ability to step away from work, take care of our physical and mental health, and spend more time with friends and family strengthens our support system and makes us better equipped to handle stress. Reduced stress and financial stability, in turn, allow space and opportunity for personal growth, creative pursuits, and play – all of which contribute toward long-term happiness. Six ways to balance the pillars of life Balancing these different areas of life can seem overwhelming at first, but it is possible with intention and the right measures. Here are six practical ways to help you strike the right balance among the key pillars of life, thereby laying the foundation for lasting happiness: 1. Conduct a life audit Start with a thorough assessment of where you currently stand in each area of life. On a scale of 1 to 10, rate your satisfaction in each aspect: physical and mental health, relationships, finances, career, and play/personal growth. Identify the areas that are already robust and the ones that require more attention. Remember that this is an exercise in awareness and not of judgment – it can help you establish a baseline to help you focus your efforts and track the progress over time. For example, if your career scores an 8 but your health is at 4 and play is at 2, you can easily identify where you need to shift your focus. 2. Make health non-negotiable Health is the foundation the rest of the pillars are built on. Research highlights the substantial benefits of regular exercise, including stress reduction, improved immunity and lower risk of heart disease, cancer, diabetes, as well as mental health conditions like anxiety and depression. The best way to prioritize health, therefore, is by integrating it into your daily routines. Prioritize health as your key pillar of life Some simple ways to strengthen your health pillar are: Move your body daily: Whether it’s strength training, mindful running, or just a 30-minute brisk walk. Vary your routine to stay motivated. Eat nourishing, whole foods while minimizing processed foods, takeouts, and excess sugar. Get adequate sleep: aim for 7-9 hours of restful sleep each night. Find ways to manage stress. Happy habits like 10 minutes of meditation, yoga, or conscious breathing can keep stress at bay. 3. Build meaningful relationships with intention According to Harvard’s longest-running study on happiness, the strongest predictor of long-term happiness isn’t fame or wealth, but meaningful relationships. Yet, ironically, it’s often the first key area of life we tend to neglect as life gets busier. You can be intentional about nurturing connections by: Making time regularly for people who matter to you. Putting distractions at bay and listening mindfully when in their presence. Expressing gratitude and appreciation sincerely and frequently. Being present and offering support through happy and tough times. 4. Set clear boundaries between all areas of life The different aspects of life – work, self-care, and relationships – may often bleed into each other. While some overlap is acceptable, maintaining clear boundaries is easier when you can identify which pillars of life tend to overlap for you and how it affects your wellbeing. “Health is the foundation the rest of the pillars are built on. The best way to prioritize health, therefore, is by integrating it into your daily routines.” For example, if remote or hybrid work mode has made it more difficult to segregate your professional and personal life, you can devise methods to set intentional boundaries to avoid stress and burnout. Here are some effective ways to create boundaries: Turn off work notifications after hours to protect your energy for personal time. Allocate specific hours for different areas like work, play, relationships, and personal growth, and honor them all with equal importance. Limit your digital media consumption to a set screen-time quota. Avoid energy vampires and learn to say “no” to people and commitments that don’t align with your priorities. 5. Align your goals with purpose and meaning Working solely for financial gain may seem fulfilling at first, but the lack of meaning or purpose may make you feel empty and questioning about life’s purpose. Life feels enriched and enjoyable when you align your goals with what truly matters to you. Fuel your sense of purpose by: Contributing to causes that are bigger than yourself, eg, volunteering. Pursuing growth opportunities that help you advance toward your goals. Automating your work to make time for the other pillars of life. Engaging in acts of kindness. Setting time aside for personal growth and play to keep your spirit energized. Incorporate purpose as a pillar of life 6. Strengthen your financial foundation While money can’t buy you happiness on its own, financial security is cited as one of the top contributors toward better quality of life and overall wellbeing. Here’s how you can strengthen your finance pillar: Create a realistic budget that aligns your spending patterns with your short-term and long-term goals. Build an emergency fund that covers at least 3 months of expenses. Educate yourself about personal finance, smart investing, and wealth planning. Consult an expert for sound financial advice when needed. Failure to balance life pillars Failure to balance the pillars of life can result in more than temporary stress. Indeed, neglecting one or more aspects of life can create a domino effect that can disrupt one’s entire life structure, thereby impacting wellbeing. For instance, workaholics may achieve success at the cost of strained relationships and fading health. Similarly, those struggling with digital distractions or lack of a clear routine may find it difficult to stay productive and may face financial hardships. Digital overconsumption can also result in stress, anxiety, and digital burnout, according to a survey study of 202 participants published in Science Direct. The resulting burnout can also lead to a decline in physical and mental health, in addition to eroding one’s chances for long-term success and happiness. Takeaway: Balancing the pillars of life A fulfilling life doesn’t come from shining in just one aspect – it develops when we nurture all the key areas of life that make it meaningful. While the pursuit of a balanced life can seem elusive in this fast-paced world, Jung’s ageless wisdom, combined with decades of modern research, reminds us that genuine success stems from harmony in different pillars of life, namely health, relationships, financial security, fulfilling work, and personal growth. ● Images: shutterstock/VectorMine, shutterstock/Harbucks, shutterstock/Peopleimages.com - Yuri A 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 care | Empathy | Communication skills Written by Sonia Vadlamani Fitness and healthy food blogger, food photographer and stylist, travel-addict and future-self journaler. Sonia loves to write and has resolved to dedicate her life to revealing how easy and important it is to be happier, stronger and fitter each day. Follow her daily pursuits at FitFoodieDiary or on Instagram.

Healing your wounded inner child takes dedicated work and patience. So, how can you tell if you're succeeding? Psychologist Stanislava Puač J. explains the key signs that your inner child is healing, from choosing healthier relationships to responding instead of reacting. Healing the child within can feel elusive and vague at first. Even a little scary. Yet, as you move through the inner child work of listening to and caring for that younger Self, the signs your inner child is healed begin to emerge. It is rarely a dramatic overnight transformation – more of a rewiring behind the scenes. The inner tension starts to soften. Old triggers lose their grip. Bit by bit, you realize that inside of you, there’s now a healed inner child. So, how do you know if it’s working? And how long does it take to heal your inner child? Before we dive in, let’s pause to remember what healing the child within actually means and why it's important to embark on this journey. Healing the Child Within Healing your inner child involves reconnecting with the parts of yourself shaped by childhood experiences — especially painful or unmet emotional needs — and offering them the care they needed but didn’t receive. But why dig out past hurts in the first place? According to psychological research and practice, unhealed childhood wounds tend to cause extensive adversities in adult life. They affect our mental well-being, relationships, and even physical health and longevity. There are many signs your inner child is being healed Luckily, as a recent study by Trivedi, et al published in The International Journal of Regression Therapy shows, an intervention aimed at healing your inner child, “effectively improves participants’ mental health [...]. Moreover, the data show that the positive effects tend to be more pronounced with a longer duration of the intervention”. Whether your inner child work involves therapy, journaling techniques, or using visualization and reparenting techniques, the path is rarely linear. But progress does leave footprints: here are some of the signs your inner child is healed. 9 Signs You’re Healing Your Inner Child A healed inner child doesn’t come to you with a memo saying: “Woohoo, everything’s perfect!” Nonetheless, if you have walked the path for a while, you will start noticing the signs your inner child is healed (or getting there). For me, it was when I realized I wasn’t entering a full panic mode when a man sitting next to me in public transportation started shouting (which would typically be a massive trigger). My healed inner child entered the stage as quietly as that. If you notice some of these signs your inner child is healed, take heart: change is unfolding. 1. You Respond Instead of Reacting Like my personal example above, specific triggers used to make you spiral into shame or lash out. Yet, now, you manage to pause before reacting. You recognize where the emotion comes from, accept it’s there, and choose how to respond. This is one of the most prominent sings your inner child is healed, because it means your childhood hurts no longer take over whenever you hit a bump on the road. 2. You No Longer Abandon Yourself to Keep Peace The moment you choose yourself over what others (or internalized others) expect you to be, everything changes. Carl Jung, the Swiss psychotherapist and psychologist, spoke about this. “Healing the child within can feel elusive at first. Yet, as you listen to and care for that younger Self, the signs your inner child is healed begin to emerge.” And a key marker of a healed inner child is precisely the ability to honour your needs and peculiarities. You are no longer willing to disappear just to keep the peace and avoid making waves. 3. You Feel Comfortable with Healthy Boundaries A natural continuation of the previous sign your inner child is healed is setting healthy boundaries. Your boundaries no longer resemble walls – nor are they non-existent. Nowadays, you have doors with locks you choose to open (or not). When you’re healing the child within, you begin to set boundaries from a place of self-respect. 4. You Can Self-Soothe Instead of Spiral Another vital sign your inner child is healed is when you stop spiralling into ruminating thoughts. Instead of incessantly asking yourself: “Did I do something wrong? Will they still like me if I say no?”, you now reach out for comforting behaviors, such as journaling, conscious breathing, music, and movement. You can now soothe your inner child from the position of a kind, attuned caregiver. A healed inner child will sooth instead of spiral 5. You Reclaim Joy and Playfulness When we live as adults with a hurt inner child, we tend to be overly adapted and efficient. In a sense, we’re a bit too adult. There’s little room for spontaneity. RELATED: What Playfulness Can Do For Your Relationship The moment you start letting yourself be silly and creative, you probably carry a healed inner child inside. Why? That freedom to play signals that the inner child feels safe enough to come out again. 6. You Sit Happily With Your Feelings Healing doesn’t mean you stop feeling sad or angry. But, unlike before, when you wouldn’t trust your emotions, you start acknowledging and validating them. You no longer feel the need to either suppress or dramatize your feelings to be taken seriously. 7. You Attract (or Choose) Healthier Relationships We tend to repeat the patterns from our family of origin. Unfortunately, if these were unhealthy, you have likely picked the wrong people to surround yourself with. Nonetheless, as you start healing your inner child, you begin to expect kindness and honesty from others. And you grow the capacity to give and receive healthy love. “The most profound sign your inner child is healed comes with a quiet sense of worth that doesn’t waver based on productivity, appearance, or approval.” What's more, a 2024 study by Loo Yee Hing from the International Grafinity Association of Malaysia revealed that such healing can be built upon further. A program aimed at healing the inner child among parents resulted in “transformation [that] was characterized by heightened self-awareness, improved emotional regulation, improved parenting skills and strategies, strengthened parent-child relationship that foster a suitable relationship”. 8. You Let Go of Harsh Self-Criticism Your inner critic’s voice has softened. Instead of cruel remarks about how incompetent you are when you make a mistake, you catch yourself offering self-compassion. That shift from punishment to patience and understanding signals your adult Self is making decisions about who and how worthy you are — and not the people who hurt you when you were a child. Dropping self-criticism: one sign your inner child is healing 9. You Know You’re Worthy – Even When You Struggle Finally, the most subtle yet profound sign your inner child is healed comes with a quiet sense of worth that doesn’t waver based on productivity, appearance, or approval. You now judge your worth and have integrity and an identity grounded in self-awareness and recognition of both your strengths and weaknesses. How Long Does It Take to Heal Your Inner Child? If you’re wondering how long it takes to heal your inner child, you’re not alone. It’s a common question, and a fair one. Unfortunately, you’re not going to receive a definite response. As with any self-development work, the road you need to travel before you live with a healed inner child varies. It is your personal path, and it's impossible to say what to expect in general. One friend told me he felt a massive improvement after only two therapy sessions. Most people begin to feel major shifts in a matter of months. Others walk this path for years. It all depends, among other factors, on: The severity of childhood trauma and adverse experiences you’re trying to heal Your current support system Consistency of your healing practices So, rather than aiming for a finish line, it’s more helpful to think in terms of layers. For example, you may heal the outer layer rather quickly, one that is tied to your self-confidence. And then, you might discover a deeper layer around trust or intimacy. Therefore, think about moving in an upward spiral, and peeling one layer after the other. Takeaway: Signs Your Inner Child is Healing Healing the child within is one of the most powerful journeys you can take. It’s as close as you can get to changing your past. No, wrongdoings won’t get undone. But you will transform how your past lives in you. And no, the transformation most likely won’t feel dramatic. Yet, you will wake up one morning, realizing that you have quietly become less anxious, kinder, and more in touch with the world and yourself; that you have shown up for yourself in ways no one else could. ● Images: shutterstock/Undry, shutterstock/dot.studio, shutterstock/Edge Creative 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 Confidence | Authenticity | Resilience 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.

Failure to self-validate can lead to problems such as impulsive behaviour and the inability to manage emotional responses. Psychologist Stanislava Puač J. explores why many of us fail at it and explains how to validate yourself successfully in 5 steps. Most of us are great at validating others. We acknowledge their emotions, recognize effort and success, and support individualism and self-expression. However, the majority of us are equally lousy at self-validation. We all get angry, disappointed, sad, jealous, scared, demotivated. Ideally, one would accept and be able to regulate these emotions. Instead, many people immediately think: “I shouldn’t feel this way. I’m being ridiculous!” As a result, coping with different experiences becomes exceptionally challenging. Reactions seem to be out of control. If you struggle with similar issues, you probably haven’t mastered the art of self-validation. The ability – or inability – to validate ourselves intertwines with much of what we go through in life. In this article, we'll give you five ways to develop self-validation, so you can get to grips with this essential skill. Why self-validation is essential In simple terms, self-validation is accepting your own internal experience: your thoughts and feelings. Validation and self-validation are widely acknowledged problems in psychology, philosophy , and sociology. The roots of the problem of self-validation lie in the vital human need to be recognized and supported. According to Iser’s work in The Stanford Encyclopedia of Philosophy, recognition has critical psychological importance. Others’ feedback is essential for one’s practical identity to form. We could also touch upon Hegel’s concept of ‘struggle for recognition’. In its simplest, it points us towards understanding the source of our need to be validated. When we are misrecognized by others, our relationship with ourselves is hindered, or even destroyed. Self-validation means accepting your thoughts and feelings Such strength of humans’ need to be validated by others led many thinkers to voice the significance of self-validation. Rare is a psychologist or a philosopher that would dispute the ultimate value of autonomy and authenticity. The independence that comes with the capacity to be one’s own judge could be expressed with a quote by Fromm: “Obedience to my own reason or conviction (autonomous obedience) is not an act of submission but one of affirmation. My conviction and my judgment, if authentically mine, are part of me. If I follow them rather than the judgment of others, I am being myself.” - Erich Fromm, On Disobedience. What happens if I lack self-validation skills? In slightly more practical terms, the inability to self-validate can lead to a range of adverse outcomes: negating your thoughts and emotions can lead to a paradoxical effect in which you become even more affected by them, as research has demonstrated. When you deny and suppress your inner experiences, you lose control over them. You could think of it as an instruction to not think about a pink elephant. Your cognition still rests on the negated content. You could face many adversities in your personal and professional life because a lack of self-validation can cause impulsive behaviour and emotional dysregulation. You could be more prone to risky behaviours, addictions, eating disorders, to name a few. “Although the potential outcomes of a lack of self-validation sound rather bleak, you should not feel discouraged. That's because learning how to validate yourself is a skill that can be developed.” Your interpersonal skills could also suffer, leading to a range of other problems in your career or relationships. Your love life and friendships could be chaotic, codependent, and intensely challenging for everyone involved. Finally, you might be vulnerable to depression, suicidal thoughts, anxiety, PTSD, and other emotional disturbances. When you cannot validate yourself, you are driven to maladaptive coping. This, however, eventually leads you far away from well-being and mental health. Why do we have a hard time to self-validate? There is no definitive response to the question above. If you don't know how to validate yourself, a few things could have happened: i) Attachment styles If the inborn need to be safe, cared for, and recognized was unfulfilled, we might have become unable to self-validate. For example, you might have developed an anxious attachment style. How your parents interacted with you as a child serves as a blueprint for your adult relationships. MORE LIKE THIS: Inner Child Work and Therapy: How to Heal Past Wounds Radical Self Care: 8 Ways to Put Your Well-Being First, Unapologetically How to Stop Beating Yourself Up: 7 Techniques That Work You might not have learned to be self-sufficient and recognize your worth. As children, we need adequate support from our caregivers to develop a sense of security about our emotions, decisions and actions. Research reveals that people with an anxious attachment style have a strong need for social approval. In other words, they need others to validate them. ii) Modelling Another option was that your caregivers did not make it possible for you to mimic self-validation. When we are children, we acquire many traits and habits by modelling. If your primary attachment figure invalidated themselves, you probably learned to do the same. Research shows that emotional and behavioural self-validation and self-regulation are skills that are transferred from parent to child. iii) Adult trauma You might also have started doubting yourself due to a traumatic experience at any point in your life. Both anecdotal reports and scientific studies confirm that being a victim of abuse, for example, could make you doubt your self-efficacy and self-worth. Most importantly, your readiness to accept, experience and address your emotions could have been disturbed. When one is in an abusive relationship, for example, they gradually lose their sovereignty. Self-validation becomes a distant memory. How to Self-Validate: 5 Steps Although the potential outcomes of a lack of self-validation sound rather bleak, you should not feel discouraged: That's because learning how to validate yourself is a skill that can be developed. Even if your early experience geared you towards invalidating yourself, you now have the opportunity to change that. Try these 5 techniques to develop self-validation. 1. Practise mindfulness Mindfulness and self-validation go hand in hand. You cannot validate what you don’t recognize. You need to develop a non-judgmental awareness of your experiences, as they happen and when they happen, to validate them. Being present is the first level of validation. This means acknowledging your inner experience without avoidance or distraction. Mindfulness will help you regain grasp over your emotions and build up strength to cope with them. It's possible to develop self-validation skills Evidence from fMRI studies supports this argument. Individuals who were grieving a loss of a loved one were taught mindfulness techniques for eight weeks. When they were tested afterwards, their scores revealed a significantly better ability to regulate emotions. They also had fewer symptoms of depression, anxiety and grief. fMRI suggested that the participants learned to gain cognitive control over their feelings. They were no longer overwhelmed by them. 2. Be brutally honest with yourself Being imperfect stings, we know. Indeed, accepting imperfection is difficult for most people, especially so if they were taught that being great at something equals being worthy. If your parents and social environment were too demanding, it might have resulted in unhealthy perfectionism. Such a form of perfectionism has adverse effects on mental health, as confirmed in empirical research. If your sense of self-worth is equated to being flawless, you might have a tough time even noticing (let alone accepting) your blemishes. Nonetheless, when you want to learn the art of self-validation, you need to be brutally frank with yourself. MORE LIKE THIS: Perfectionism and Anxiety: 7 Ways to Cope I Feel Unheard: Why Does Nobody Listen To Me? How to Find Your Authentic Self: 8 Techniques Notice the emotions and thoughts you don’t feel proud of. Admit to yourself your shortcomings. Own up to your genuine reactions and experiences. Yes, there will be many unpleasant facts. It’s alright – no one is watching! 3. Develop your emotional intelligence Although there are a few relevant emotional intelligence (EI) models, psychologist Daniel Goleman’s work is among the most popular. He proposes that EI consists of five constructs: self-awareness, self-regulation, social skill (being able to get along with others), empathy, and motivation. You can notice how EI is necessary for your ability to self-validate. With EI comes the ability to reflect on your experiences and emotions. Luckily, EI is a skill that can be learned. Therefore, learning how to validate yourself means you must also start developing your EI. “Mindfulness and self-validation go hand in hand. You cannot validate what you don’t recognize. You need to develop a non-judgmental awareness of your experiences, as they happen and when they happen.” When you can accurately name what you're feeling, you can then start to acknowledge and accept your emotional response. As a result, you will build healthy relationships with others without needing their recognition to feel good or motivated. You will build emotional autonomy. 4. Connect with your body’s responses Some people have grown so detached from their inner world that they need to tap into their bodily reactions first. In this regard, some elements of body-centred psychotherapies could be used. According to this group of approaches to psychotherapy, the body is not just something we have. We are our bodies. This means we live as a whole, as an inseparable totality of body and mind. When we learn to validate who we are and what we experience, we should include our body’s responses into the equation. Where are your emotions? What does your body do when you feel in a certain way? How does it respond to people and events? What is it trying to tell you about yourself? You could try a body awareness meditation to help you get started. A combination of body awareness with mindfulness and accurate, honest reflection we suggested above will help you develop a sense of being rooted inside of your own experience. Use meditation to connect with body's responses 5. Self-validate by acknowledging your past experiences The final piece of advice in developing self-validation skills is to learn how to validate yourself by acknowledging your past experiences. They fused within yourself and made you into who you are now. You need to practise recognizing both positive and adverse experiences – and their consequences. How will this help you practise self-validation? Let's say that you had an intense reaction to your partner’s criticism of something you did. Try not to think: “You acted like a madman there!” You could self-validate this reaction by saying: “It’s understandable that you felt this way. Your mother/father would punish you harshly for failures, and you are still overly sensitive to criticism”. Such a validation does not mean that you condone erratic behaviour. It means that you allow yourself to feel whatever it is that you're feeling. You also name the emotion and understand its cause. These are the first steps to get into a self-validating mindset. Additionally, these are the first steps towards growing as a person. These five steps build up towards self-validation development as taught in dialectical behaviour therapy (DBT). According to DBT, there are three steps to validate yourself and your emotions – acknowledge, accept and understand. This worksheet could help you practice self-validation in everyday situations, as well as with more intense or past emotions. The Takeaway: Self-validate to Autonomy Self-validation is freedom. Freedom to experience life as it is: both the beautiful and the ugly. It gives you self-determination in picking your path. You get to do it independently of others’ influence, be it conscious or subconscious. When you learn to rely on yourself for validation, you gain the liberty to be genuine and own your experiences. Therefore, in the spirit of autonomy that we are propagating here, we invite you – acknowledge yourself and allow your authentic Self to exist! • Images: shutterstock/Victoria Chadinova, shutterstock/G-Stock Studio, shutterstock/Prostock-studio, shutterstock/Anatoliy Karlyuk 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 Empathy | Resilience | Stress 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.

Understanding that happiness is a state of mind rather than something to be obtained is a key life lesson. Dee Marques shares 8 ways you can consciously choose to be more joyful. Happiness is the ultimate quest; something all humans aspire to. You’d think that after thousands of years of existence we would've become better at figuring out a way to be happy and stay happy. So, why is happiness so hard to achieve, and why does it slip out of our hands so easily? Or is happiness a state of mind rather than something that's 'achieveable'? Personally, I’ve always wondered why some people seem happier than others, or why having a more positive mindset seems to come easier to them. As we go through life, we all have good and bad experiences – things that will shape us for ever – so why do we react so differently to that input? In reality, science shows that happiness is partly determined by our genes. Researchers claim that happiness is 50 per cent dependent on genetics and just 10 per cent on personal circumstances (like our financial situation, relationships, career, etc.). That means the remaining 40 per cent is down to us, suggesting that happiness is a state of mind that can be reached through the right choices and attitude. As best-selling author and behavioural scientist Steve Maraboli was once quoted, “happiness is a state of mind; a choice, a way of living. It is not something to be achieved, it is something to be experienced.” So, let’s look into how you can adjust your way of living and find happiness in everything you experience. Happiness Is A State of Mind: 8 Top Tips True happiness is not a temporary feeling that comes and goes, but rather something that guides our thoughts and our reactions to what happens in our lives. Indeed, happiness comes from within. Many of our choices are automatic. This is how our brains work, and thank goodness for that, because otherwise we wouldn’t be able to function. However, it’s in our power to make conscious choices to ensure that happiness is a state of mind in our everyday lives. Follow these 8 top tips to help develop a happy state of mind. 1. Trick your brain Yes, you can fool your brain into thinking that happiness is a state of mind with one single gesture: a smile. Indeed, there are several studies showing that smiling sends positive feedback to the brain, even when you're forcing it! This is because the brain can pick up cues from our body to generate certain moods by releasing a bunch of feel-good hormones. Other studies show that smiling calms us down by slowing our heart rate. So, simply putting on a grin can improve your mood at times when you need it the most. Stay smiling! Happiness is a state of mind 2. Count your blessings It’s easy – and natural – to focus on what we don’t have and think we’ll be happy when we get it. Instead, think about the things you already do have that make life precious. And don’t just think about them, write them down. If you haven’t started a gratitude journal, this is the time to do so. Writing therapy can help solidify your appreciation for the good things in life and make you more aware of thought patterns that interfere with a happy mindset. Happiness is a state of mind when you feed your brain positive thoughts, and gratitude is a scientifcally-proven place to start. 3. Start your day the right way Instead of starting the day in a rush, set the alarm 10 or 15 minutes before your usual wake up time and get in an early morning meditation session. With practice, an early mediation session will give you greater clarity, so you can appreciate the best things in life and become stronger in the face of adversity. RELATED: 9 Science-Backed Benefits of Meditation There are many useful meditation techniques, but mindfulness meditation is particularly good at training your brain to perceive that happiness is a state of mind. 4. Change perspective Some years ago, I went through a rough patch and hated everything. The gloomy British weather didn’t make things any easier: the lack of colour and sunlight got the worst of me and magnified other problems I was struggling with. So, one day I got on a plane to visit relatives, and a few minutes after taking off we pushed through clouds and suddenly I was floating in a sunny, peaceful space. All I had to do to be in a different world was gain altitude. “You can trick your brain into thinking that happiness is a state of mind with one single gesture: a smile.” The metaphor is obvious: looking at things from a different “altitude” can make us perceive the world in a different way. It may take lots of practice, but once you get good at it, you’ll realise that happiness is a state of mind that sometimes relies on you changing perspective. RELATED: When Life Gives You Lemons, Try Lemonading! 5. Find and give support Isolation and loneliness are all around us and can make us feel miserable, even when we have reasons to be joyful. We may not feel like socialising when we feel down, but don’t shut the doors to those who care about you. Improving the quality of our interactions with others is a crucial step if you want to truly experience how happiness is a state of mind. Sharing feelings can help us to build stronger bonds, feel supported, and create positive feedback loops in yourself and others. Why not plan exercise sessions with friends, or take up a new hobby together? 6. Do a kind act every day A few months ago, a friend of mine was going through a difficult situation, but she didn’t want the circumstances to take over her life. She decided to go out every Tuesday and do something kind for others, even though she didn’t feel like leaving the house. RELATED: Random acts of kindness – 22 ideas to spread happiness She’s since become known as “Happy Tuesday lady”, and needless to say, her mental health has improved massively! And no wonder. Science shows that the power of kindness is real – being nice is proven to boost your mood, lower stress and reduce anxiety, among other benefits. Showing kindness boosts happiness levels 7. Find meaning and purpose Many people go through life doing what they’re think they're supposed to be doing. But do the things you do bring you a sense of meaning or purpose? If not, you’re missing out on the path to happiness. RELATED: Power of Purpose – Rediscover Your True Role in Life One of the biggest joys in life is exploring and discovering what we’re here for and what we can contribute to the world – or at least, to those around us. Discovering how to find meaning in life will put you in a happy state of mind for sure. 8. Cut down sources of unhappiness A happy state of mind is something that must be nourished through happy habits, and spending too much time on social media is not on that list! For many people, social networks are a source of unhappiness and insecurity and can contribute to feelings of depression. In fact, research shows that the constant need to compare our lives to other peoples’ lives creates a deep sense of dissatisfaction and makes us lose track of the blessings we already have. The Takeaway: Happiness Is A State Of Mind I won’t deny it: life's not easy and sometimes it’s plain challenging and frustrating. The work towards choosing happy is constant. It won’t happen overnight and you should be ready to fight setbacks. Facing obstacles along the way doesn’t mean there’s no hope or you’re losing the battle. Even in tough times, you can build the resources you need to experience that happiness is a state of mind. Like writer and personal development expert Dale Carnegie said, “it isn’t what you have or who you are or where you are or what you are doing that makes you happy or unhappy, it's what you think about it.” ● Images shutterstock/Rido, shutterstock/Dmytro Zinkevych 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 Resilience | Nature | Meditation | Self care | Kindness 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.

Do you believe money doesn't buy happiness? Well, think again. Research suggests that more cash can improve well-being, but as Dee Marques finds out, it’s how you spend money that affects well-being. Read on to discover the 3 ways you can use money to buy happiness. 'Money can't buy happiness'. Just how many times have you heard that in your life? This saying reflects the generally accepted belief that happiness is a mindset that cannot be changed by how much—or how little—cash we have. But, sometimes—especially when going through financial difficulties—we may have felt feel that money and happiness are connected in some way. Indeed, at some point or another, we've all thought that we'd be better off with some extra cash in our pocket. When money’s tight, it's only natural to think that having a little more of it would make us feel better, less stressed about the future, and happier overall. Indeed, the link between mental health issues such as depression and anxiety and financial problems is well documented. “Studies have shown for decades that financial concerns are one of the leading causes of stress in our country,” says Ashley Agnew, director of financial wellness at Centerpoint Advisors in Massachusetts, USA. I've certainly had many sleepless nights worrying about how I'm going to handle incoming bills, growing debts, and securing an income as I grow older. These money worries have often lead to insomnia, poor sleep quality, and a deterioration in mental health. I'm sure this is something you can also probably relate too. Take note: money can't buy happiness (but it can buy cool shirts) So, if lack of cash can cause mental health problems, then why can't money buy happiness for us? Let’s take a mode detailed look at the research surrounding this long-standing debate. Can Money Buy Happiness? Here's What Science Says According to a report by The Psychological Society, money problems rank eighth in a list of the top 18 most common causes of stress in the United Kingdom. Similar findings have been reported in many other countries, including the United States, Australia, and Hong Kong. On the other hand, financial well-being is one of the main factors contributing to quality of life and overall happiness, so the concept of 'financial wellness' is definitely important when looking at why money can or can’t buy happiness. Financial wellness is defined as having enough money so that we don't have to worry about it or let it interfere with our relationships, health, and future plans. So, it would seem that the answer to ‘can money buy happiness?’ is yes—at some level—as long as you have enough of it. But how much is enough, and can financial wellness be quantified? “The link between financial problems and poor mental health is well documented. So, if that’s the case, why can't money buy happiness?” According to Nobel Prize winner and economist Angus Deaton, the benchmark—within the USA—can be established at $75,000 per year. In his research, Deaton found that below that amount, stress and negative emotions were reported more frequently. Of course, due to varying incomes around the world, that's not a fixed global figure, as it seems to vary from country to country. For example, studies have found that the amount needed for happiness was set much higher in Australia and New Zealand, but significantly lower in Latin America. Money Can't Buy Happiness: a Matter of Priorities Although the exact ‘price of happiness’ varies, most studies trying to answer the question ‘can money buy happiness?’ agree on one thing: once our basic needs are meet, the positive effects of money become less important when weighed against the negative aspects. RELATED: The 3 Things That Make People Happy During Economic Hardship Of course, having enough money can reduce financial anxiety, but researchers have also found that people don't feel happier once they earn over the threshold figure discussed. In fact, researchers from Purdue University and the University of Virginia suggest that—in the US—making more than $95,000 a year is actually linked to lower life satisfaction. The authors suggest this is because as people earn more money, they develop more materialistic goals and then feel the need to keep up with appearances—and that of their colleagues/friends. Maintaining this costly lifestyle makes it easier to fall into a spiral of dissatisfaction (known as the hedonic treadmill). A job promotion may mean a raise, but also more stress Furthermore, often money can’t buy happiness because earning more cash often equates with greater job responsibilities and therefore a reduced work-life balance. Indeed, bagging that promotion and connected salary increase could result in you working longer hours, having larger, more stressful responsibilities, and being chained to your desk for longer—all resulting in less quality time with family and friends (which is one of the essential 10 keys to happiness). So, the important thing here we can learn here is to be aware of the fine line between having enough and overconsumption, which can never be satisfied, and eventually will make us unhappy. The 3 Ways in Which Money Can Buy Happiness So, all the science points to the idea that having more money than we need won't necessarily make us happier. However, research also shows that if we use money on experiences and meaningful things it can boost our well-being. Indeed, science shows that when it comes to money and happiness, is not about how much money you have, but about how you spend it. An important part of finding balance between money and happiness entails using cash in a way that provides lasting satisfaction. For example, going on a shopping spree will only offer short-lived excitement, but investing in experiences can create the kind of memories—and joy—that last for ever. So, here are the three ways in which money can buy happiness: 1. Being Altruistic Studies show a strong connection between altruism and happiness. Some of the world's wealthiest people, like Bill Gates and Warren Buffett, donate most of their wealth, because that action helps them to find meaning in life. Being altruistic with money is a win-win situation However, you don't need to be a tech billionaire to experience this: you can carry out small acts of kindness that involve minimal amounts of money, for example, giving some small change to a homeless person, setting up a monthly direct debit to your preferred charity, or sponsoring a friend that's raising cash for a good cause. RELATED: Random Acts of Kindness: 22 Ways to Spread Happiness Being altruistic in this way boosts your well-being, and the benefits of kindness are many and proven. 2. Buying Yourself Time Time is one thing I'm sure we'd all agree we would love more of. There just never seems to be enough time in a day to get things done; work, admin, home cleaning, family/child care, going to the gym/pool, etc. Money can buy happiness if you are using it to buy yourself extra time, enabling you to have more time to do things that really make you happy. So, if household chores take up too much of your time and if you can afford it, hire a cleaner. If doing your taxes or managing your company's finances takes you hours, let an accountant do it and free up your schedule. If you and your partner are always exhausted because of your children, spending a little on a babysitter once a week can buy you precious time to yourselves. “Money can buy happiness if you are using it to buy yourself extra time, enabling you to have more time to do things that really make you happy.” And you don’t have to be wealthy to benefit from any of these suggestions. A University of British Columbia, Canada, study of 6,000 people in the US, Canada and Netherlands showed that those who spent money on time-saving tasks reported higher life satisfaction, regardless of their income bracket. RELATED Spending Money: How to Buy Yourself a Happier Life The research, published in the journal, Proceedings of the National Academy of Sciences, showed that individuals reported greater happiness if they used $40 to save time—such as by paying for chores to be done—rather than spending the money on material goods. “In a series of surveys we find that people who spend money to buy themselves more free time are happier–that is they have higher life satisfaction,” said Dr Elizabeth Dunn, a psychologist professor at the University of British Columbia. 3. Investing in Experiences Material possessions still have a high place in many cultures, especially in Western society. But ‘stuff’ gets broken, lost or loses it appeal after time. In fact, it’s proven that a non-materialistic approach to life is one step to boosting happiness levels. On the other hand, experiences create memories that will always stay with you. You can travel, take a cooking course, find a hobby you're passionate about, or simply be a tourist in your own town. Whatever brings joy to your heart, do it. Spending money on experiences can buy happiness because we can also connect it to our passion. For example, if you're into music, treating yourself and a pal to go watch your favorite artist in concert. Furthermore, new experiences can often open our mind, introduce us to new perspectives, and offer up the chance to experience awe—another happiness builder. Take off: money spent on experiences, such as travel, boosts well-being Happiness and Money: Wealth Affects Our Perception The last thing to consider when examining why money can or can't buy happiness is that happiness means different things to different people, so it's important to think about what makes you happy. Studies show that happiness is a complex emotion that can be experienced as a result of other positive feelings. For example, a 2018 study from the University of California and published in the journal Emotion, wealthy people tend to associate happiness with pride, a sense of achievement, and feeling accomplished. “People who make more money were more likely to experience happiness derived from their own accomplishments,” said lead author Paul Piff. Conversely, less well-off people are more likely to experience happiness in connection with emotions like compassion and love. “Often money can’t buy happiness because earning more of it often equates with greater job responsibilities and a lower work-life balance.” So, whatever happiness means to you, don't be afraid of making changes to find it, even if they seem scary at first. To some people, finding happiness could mean quitting high-paying corporate jobs to follow their calling. To others, it may mean taking up a less demanding job or arranging to work from home a few days per week, even if that means earning less. The Takeaway: Money Can't Buy Happiness Summing up it seems clear that there's a connection between money and happiness and between happiness and income, but it's not always a cause-effect situation. Although money matters, it’s far from being the only factor contributing to happiness. Indeed, when trying to answer the question ‘why can't money buy happiness?’, it’s useful to rethink our perception of well-being, avoiding comparisons with others, and trying to find out what happiness means to us at an individual level. Moreover, in our pursuit of happiness, it makes sense to focus on meeting our needs and creating a vault of experiences and memories, rather than a life full of material possessions, without forgetting to be appreciative and grateful for what we already have. So, it's clear that money can't buy happiness, except when you spend your cash in the specific ways of altruism, buying time, and experiences. Happy spending! ● Images: shutterstock with Muh.Imron, Shakirov Albert, Alex From the Rock and unsplash happiness.com | The fine art of being: learn, practice, share Are you a happiness.com member? Sign up for free now to: ■ enjoy our happiness magazine with practical life tips ■ share and support others in our happiness forum Freedom | Charity | Global Income Distribution 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.

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? Microdosing 101: A Modern Phenomenon Rooted in Ancient Times 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 | Balancing Chakras 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.

Most of us have probably asked ourselves 'what is the point of life'? Indeed, sometimes our time on Earth can seem futile. However, Dee Marques argues that finding meaning in your existence is key, and explores the 3 essential questions you should ask yourself to help find it. There comes a point in our lives where, no matter how successful we think we are, we’re bound to question why we’re here, what we're doing, and where we’re going. Sometimes, posing these questions can help us evaluate our goals and lifestyle and improve them for better physical and mental health. In other cases – perhaps when we're feeling low or vulnerable – wondering what the point of life is can amplify feelings of depression, anxiety and emptiness. As humans, we’re unique in the animal kingdom; among many other reasons because of our quest for finding fulfilment and happiness in life. We aim to do more than eat, sleep, reproduce, and stay safe. This quest for meaning has characterised humans since the beginning of times and it’s a central question in every culture. And, according to scientists, the search for meaning seems to be coded into our nature: our brains are larger and with this comes the ability to appreciate things beyond meeting our basic needs. MORE LIKE THIS: Feeling Defeated By Life? Here's How To Take Back Power Why Do I Hate My Life? 10 Ways to Start Loving It Again Feeling Lost in Life? Move On In 7 Steps And we can do more than appreciate the positive and joyful aspects of life. Trying to find meaning in negative experiences is also an ability that’s unique to humans, and that’s precisely what leads us to ask, 'what is the point of life'. So, how can we go about finding an answer? Let’s look at some practical ideas. What's the point of life? What if the purpose of life is finding a way to forget about the question 'what Is the point of life? Maybe there’s no single thing that brings meaning per se, but the journey itself may be what helps us find purpose. And when we talk about the journey, we mean every aspect of it, from savouring the pleasant experiences to learning from mistakes. Feel life is pointless? It's essential to find meaning and purpose But for the journey to be meaningful, it must be the result of your own choices. Some people try to find meaning in wealth and fame, but this doesn’t have to be your story. As a living being, you’re in a unique position to decide what your purpose should be. We didn’t choose to be born, but we can choose how to live our lives and how to enjoy it. “What if the purpose of life is finding a way to forget about the question 'what is the point of life?'” To do that, it helps focusing on being consciously grounded in the present. Practising mindfulness creates a greater awareness of what it means to be alive. It helps your mind get more in touch with your emotions, reactions, and with your five senses. This type of clarity can open your eyes to things or experiences that help you to live your life with purpose. And mindfulness is not the only thing that can bring us clarity: there are some questions you can ask yourself to inspire your search for purpose. The 3 questions to help you find meaning The quest for meaning in life is so vast that the very thought of getting started can make you feel overwhelmed. Discovering what the point of life is remains a lifelong journey, and the steps and stages won’t be the same for everyone. However, there are three key questions that can put you on the right track to begin the journey of discovery: 1. What would you like to be remembered for? As humans, we tend to focus on the present and the future. If you examine your ambitions, you may find that they’re limited to what you want to achieve this year, next year, on in the next decade. But have you thought about what you’d want to be remembered for? MORE LIKE THIS: How to Find Yourself Again: 10 Steps in Creating Clarity Bored With Life? Here Are 8 Ways to Shake Things Up When Life Gives You Lemons, Try Lemonading The answer to this question is usually related to career or spiritual goals rather than material ones, and thinking about it can help bring into focus the true essence of your being. If you're feeling lost in life, writing your obituary can be a great exercise in confirming what you'd like to be remembered for. 2. If you had super-powers, which problem would you solve first? There’s no shortage of serious problems in the world, and while it’s not always in our hands to single-handedly solve them, thinking about which problem you’d give priority can hint at where your main concerns are. Once you know that, you can start looking for ways of doing your part. For example, if you find that you’d want to end world hunger, you may want to spend some time volunteering at a soup kitchen, or creating a community food garden. 3. What’s the one activity that makes you lose track of time? We all know that time drags when we’re doing something we dislike. But the opposite is also true: there are some activities that make time fly because they get our full attention and bring us a sense of fulfilment. Losing track of time when doing something is known as finding your flow, and it's a clear sign that the activity taps into the things that make us come alive. So, spending more time in those activities can help you enjoy a more meaningful life. RELATED: 7 Ways Spiritual Coaching Could Transform Your Life These thee questions are a great starting point if you are feeling the pointlessness of life. Our guide to searching for meaning in life has even more suggestions to guide you to clarity in what brings What is the point of life? Being enough There’s no doubt that knowing what your purpose in life is can bring you closer to happiness. But if you’ve been trying to find out what your life role is and haven't found an answer, don’t torture yourself. People’s experiences are different and not everyone will find the right answer at the same time. Gratitude: having enough can be enough What’s more, rushing into finding an answer will only put you under pressure and cause stress. Instead, try to see it from a different perspective: if you haven’t found an answer yet, simply “being” should be enough for now. Here are four suggestions on how to make that work: 1. Find abundance in having enough The powers of gratitude are proven by science. Make a list of things you already have in your life that make you feel blessed and grateful. Through mindfulness practice, you can find abundance in these things, and you may find that having enough is, well, enough! 2. Get comfortable with discomfort Life can feel like an uphill battle sometimes, and it's at those times when we might wonder what the point of life is. However, discomfort in life is unavoidable and trying to find meaning in those experiences often leads to frustration. So, try to accept life for what it is and know that the hard times won't last for ever. So called tragic optimism acknowledges adversity while holding space for hope. “Discovering what the point of life is remains a lifelong journey and the steps and stages won’t be the same for everyone.” 3. Let your intuition guide you Finding the meaning of life requires some analytical thinking, but sometimes logical reasoning doesn’t have all the answers. The key is to balance rational thoughts with intuition, which sometimes will contradict all logical arguments. Listen and trust that inner voice because it usually knows what’s good and right for you. 4. Forget what others think or are doing Some people seem to have their life’s purpose figured out, but comparing yourself to them isn’t helpful. The point of life is to live it in your own terms and at your own pace, and that should be the main focus. For the same reason, don’t let other people’s opinions affect you when it comes to what you find meaningful or how you go about finding your ambition, role or purpose. The Takeaway: Avoiding Pointlessness in Life So, what is the point of life? If there’s one thing that holds true for most of us, it's that the point of life is to live and experience things to the fullest, whatever that “fullest” means for you right now. Don’t rush your quest for meaning. Instead, make a point of finding joy in what you already have and try your best to feel grounded in the present. At some point, you’ll find the answer you’re looking for, and in the meantime, enjoy the journey! • Main image: shutterstock/Song_about_summer, shutterstock/WAYHOME studio 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.