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With anxiety and depression levels rising in kids, mindfulness and meditation are increasingly being employed by parents. Here are 7 of the best mindfulness books for kids on the market that can instill these two essential life skills, keeping children calm and centered. By Ann Vrlak. Would you like to introduce mindfulness to your child, but aren’t sure where to start? It has been wonderful to see the explosion of interest in mindfulness for kids – in schools and in homes all around the world. There is a growing body of research that shows how simple mindfulness practices – tailored for children – can help kids learn invaluable skills they can use their whole lives, like how to: Self-regulate emotions Improve self-esteem and confidence Relax when you’re stressed or worried Concentrate better Treat yourself with kindness and compassion Increase empathy With this impressive list, it’s no surprise that schools are incorporating some form of mindfulness exercises in elementary and high school classes. Furthermore, many parents want to know how to teach mindfulness themselves, to help their children navigate everyday stresses and conflicts, and to learn tools to relax or take a pause if they feel upset. There are so many books about mindfulness for kids to choose from. I’ve done the work for you by choosing my seven absolute favorites. They’re all also five-star rated by the parents and kids I’ve recommended them to. Storybooks Storybooks are one great style of mindfulness book that explain concepts to children. Here are three of the best that are currently on the market: 1. Moody Cow Meditates | Kerry Lee MacLean Peter the calf has a “stupid, rotten day when everything went wrong.” He woke up with a bad dream, his sister drew on his skateboard, and the day just goes downhill from there. He is so upset and angry his sister names him “Moody Cow” which just makes things worse! Moody Cow Meditates is one of the best mindfulness books for kids because it describes the kind of day we all can have when nothing goes right and no one seems to be on your side! Peter visits his wise grandfather who shows him how to create a mindfulness jar: he adds sparkles to a jar of clear water for each angry thought he has and then shakes the jar. RELATED: The benefits of meditation for kids His grandfather explains how the agitated, cloudy water is like his agitated mind, full of thoughts. And as the water settles down, and the sparkles settle, it’s just like when you calm down again and can see things more clearly. Grandfather gently takes Peter through the mindfulness jar practice from his upset mind to a quiet place. 2. Visiting Feelings | Lauren Rubenstein Visiting Feelings is a book that also looks at how to be with emotions in a healthy way. Rubenstein encourages kids, through gorgeous illustrations, to treat their feelings like unexpected visitors. How tall is this feeling? What colour and shape is it? Is it warm or cold? By asking these kinds of questions, the author is encouraging kids to observe feelings at arm’s length, to be curious about them, instead of thinking that something is wrong. Make friends with feelings, she says, and listen to what they have to tell you. “There is a growing body of research that shows how simple mindfulness practices – tailored for children – can help kids learn invaluable skills they can use their whole lives.” Rubenstein also gently asks kids to notice where feelings live in their body – another traditional adult practice of noticing the physical qualities of an emotion – like a knot in your stomach, that give you a concrete place to begin exploring the emotion. There is a “Note to Parents” in the back of the book about emotional intelligence and tips on how to help children link mindfulness to emotions. 3. Take the time: Mindfulness for Kids | Maud Roegiers This lovely mindfulness book for children has a powerful message: if you’re feeling bad, do something small to feel better. Be with your friends, feel the cold air on your cheeks, or do something you love. And, whether we’re five years old or 50, when we’re feeling sad or upset, we often feel like we have to fix something or do something complicated to feel better. Focusing instead on small, simple pleasures that are always around us if we take time to look, is a tool of health and well-being your child can nurture throughout their life. The beautiful, heartwarming illustrations in Take the Time... bring the story to life. 4. Zen Shorts | Jon J. Muth This is one of Muth’s delightful mindfulness for children books that features the wise panda, Stillwater. Zen Shorts begins with a large, panda suddenly appearing in Michael, Karl and Addy’s back yard. He’s a mysterious fellow and a storyteller who soon has the children entranced with classic meditation stories put into kids’ language: someone who shows compassion for a robber and the man who says, “Maybe” to a whole series of life events that everyone assumes are “good” or “bad.” Kids also love Zen Happiness, Zen Socks and other books by Muth. Books with mindfulness exercises for kids Each of the following great books has sections explaining the principles and benefits of mindfulness for children, teaching tips and lots of specific mindfulness exercises you can do with your children. 5. Planting Seeds: Practicing Mindfulness with Children | Thich Nhat Hanh and the Plum Village Community This book by beloved Buddhist teacher Thich Nhat Hanh shines with love and respect for children, and how to nurture their growth through simple meditation practices. Hanh talks about meditation as a way to plant the seeds of self-awareness, relaxing through breath, recognizing your connection to nature, nurture compassion and community, embrace emotions – and more. All the ideas are accompanied by simple, engaging exercises kids can do on their own or with a guide – and many are included on an accompanying CD. RELATED: Thich Nhat Hanh – his life in quotes and teachings My personal favourite to do with kids is the Pebble Meditation. Kids gather four pebbles to represent a flower, mountain, still water and space, and use them in a meditation to emulate each of their qualities: “Fresh like a flower... Solid like a mountain.” This meditation, and others, builds on kids’ imagination and ability to embody positive and resilient states. Every chapter in Planting Seeds is grounded in caring for children, and encouragement to explore their inner and outer world with kindness for their own sake and the sake of all beings. 6. Child’s Mind: Mindfulness Practices to Help Our Children be More Focused, Calm and Relaxed | Christopher Willard This is an excellent mindfulness book for kids if you would like to know more about the psychological applications of meditation for children – for everyday challenges and for kids who are troubled by chronic anxiety or depression. Willard is a clinical psychologist and psychotherapist with a deep experience with mindfulness and meditation. He talks about meditation’s effect on kids’ mental, emotional and physical well-being in easy to understand language, and how parents can use mindfulness to help their children overcome difficulties. “ If you’d like to explore the world of mindfulness books for kids, all of these titles will give you and your child an experienced, caring and fun place to start.” Child's Mind features a creative range of mindfulness practices like The Universe in a Raisin; Hugging Meditation; Everyday Mindfulness, Everyday Games; and, Homesickness Meditation. All encourage kids to mindfully and gently explore what’s happening for them. I use many of his exercises with my young mindfulness students for the balanced way he shows kids how to accept and honour their own feelings, and how to do mindful things to feel better. RELATED: The benefits of meditation for kids 7. Sitting Still Like a Frog: Mindfulness Exercises for Kids (and Their Parents) | Eline Snel If you’d like a short, approachable book about why mindfulness is a great skill for kids, read Sitting Still Like a Frog. Each chapter in the book explains a mindfulness concept or skill, and includes one or two exercises for kids to practice with. Some of the concepts Snel explains are Training your Attention Muscle, Weathering the Storm Inside and The Conveyor Belt of Worries. She uses imagery to great effect to help kids relate to their feelings, thoughts and experiences in entertaining, mindful ways. RELATED: 6 secrets to raising happy children Snel also includes short exercises parents can use with everyday routines, like meals and bedtime. She makes all the concepts fun and has a warm way of communicating. This book also includes a CD with many of the best guided practices. There is also an accompanying activity book with 75 mindfulness games. The takeaway: best mindfulness books for kids So, if you’d like to explore the world of mindfulness books for kids, all of these titles will give you and your child an experienced, caring and fun place to start. The books don’t just talk about mindfulness, they embody mindfulness in the way they talk about children and their needs, and the way they talk to kids in the stories and exercises. Most of these authors have more than one book, so you and your family can enjoy them together for a long time to come. • Main image: shutterstock/Tatiana Bobkova 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 in our happiness forum ■ learn with free online classes in our happiness Academy Meditation | Family activities Written by Ann Vrlak Ann Vrlak is Founder of OneSelf Meditation and a meditation practitioner for over 25 years. She’s a Certified Meditation Teacher for adults and for children (the best job ever!). She loves to share how the perspective and practice of meditation can support people with their everyday stresses and on their journey of self-discovery.

Die weltweite Verbreitung des Coronavirus wirkt sich negativ auf unser Stress- und Angstniveau aus. Zum "Stress Awareness Month" April, zeigt dir Dee Marques 11 wissenschaftlich fundierte Möglichkeiten, wie du Stress reduzieren kannst. Stress ist eine der größten gesundheitlichen Herausforderungen der heutigen Zeit. Während eine geringe Menge von positivem Stress gut für uns sein kann, besteht die Gefahr, dass anhaltender chronischer Stress ernsthaften Gesundheitsproblemen führen oder diese verschlimmern kann. Da der Coronavirus derzeit auch die Gesundheit und das Wohlbefinden der Welt testet, merken viele von uns ein erhöhtes Stress- und Angstniveau. Seit 1992 ist der April in den USA der Monat des Stressbewusstseins. In diesem Jahr ist klar, dass die Notwendigkeit an einem Bewusstsein über Stress so groß wie nie zuvor ist. In Amerika geben mehr als 55 Prozent der Menschen an, sich tagsüber gestresst zu fühlen - eine Zahl, die weit über dem globalen Durchschnitt liegt (35 Prozent). In Deutschland fühlen sich sechs von zehn Menschen beruflich oder privat gelegentlich gestresst, 23 Prozent sogar häufig. In der Tat ist Stress nicht „nur Stress“, da er sowohl unsere geistige als auch unsere körperliche Gesundheit beeinflusst (siehe: Burnout). Studien zeigen einen engen Zusammenhang zwischen Stress und psychischen Erkrankungen wie Depressionen und Angstzuständen. Andere Nebenwirkungen von nicht verarbeiteten Stress sind Wut, geringes Selbstwertgefühl, Einsamkeit und ein schlechteres Gedächtnis. In Bezug auf die möglichen Auswirkungen auf den Körper kann Stress alles verursachen: Von Kopfschmerzen über Verdauungsstörungen von Schlaflosigkeit, Haut- und Haarprobleme bis hin zu erhöhten Chancen, Herzerkrankungen zu entwickeln. 11 Möglichkeiten, sich schnell stressfrei zu fühlen Da Stress so weit verbreitet scheint, fragst du dich vielleicht, ob es überhaupt möglich ist, stressfrei zu werden? Komplett stressfrei zu sein, ist ziemlich schwer zu erreichen Aber es gibt definitiv Dinge, die du tun kannst, um deinen Stress abzubauen. Die wichtigsten erfordern weder viel Zeit noch Geld. Hier sind 11 Ideen, mit denen du versuchen kannst, Stress abzubauen und die Vorteile schnell zu spüren. 1. Die Kraft der Zimmerpflanzen Einer der ersten Schritte, die du in Angriff nehmen kannst, ist die Schaffung einer stressfreien Umgebung. Das ist nicht immer in großem Maßstab möglich, aber es gibt kleine Dinge, die du in deinem Zuhause und in deinem persönlichen Arbeitsbereich tun kannst. Zimmerpflanzen, so bescheiden sie auch erscheinen mögen, sind in letzter Zeit aus gutem Grund immer beliebter geworden - sie können deine Fähigkeit, mit Stress umzugehen, enorm steigern. In einer japanischen Studie wurden die Gefühle, die durch das Umpflanzen einer Pflanze entstehen, mit denen am Computer verglichen. Das Ergebnis zeigte, dass die Gruppe, die an einem Computer arbeitete, einen höheren Blutdruck hatte, während sich diejenigen, die mit Pflanzen interagierten, ruhig und beruhigt fühlten. In der Tat kann das Umsorgen von Zimmerpflanzen zu deiner häuslichen Umgebung einen großen Unterschied machen. Pflanzen können den Blutdruck senken und Stress reduzieren Shutterstock / Amilao 2. Atemtechniken Unser Körper reagiert auf Stress mit einem sogenannten Overdrive. Studien bestätigen einen Zusammenhang zwischen langsamer kontrollierter Atmung und dem Nervensystem: Tiefes Atmen erinnert das Gehirn daran, dass es Zeit ist, sich zu beruhigen. Das Gehirn sendet daraufhin dieselbe Botschaft an den Körper, um die Herzfrequenz zu stabilisieren und Verspannungen in den Muskeln zu lösen. Wenn du mit den Vorteilen einer kontrollierten Atmung nicht vertraut bist, kannst du mit deine Angstzustände mit verschiedenenTechniken kontrollieren und dich stressfrei fühlen. Einige Techniken stellen wir in diesem Artikel über mehr Achtsamkeit im Alltag vor. 3. Körperliche Aktivität Bewegung verursacht einen Anstieg der Endorphine, einer Form von Glückshormonen. Um einen stressfreien Zustand zu erreichen, ist regelmäßige Bewegung und Sport wichtig. Die Art und Häufigkeit des Trainings hängt von dir persönlich und deinem allgemeinen Gesundheitszustand ab. Als Richtlinie ergab eine medizinische Studie aus Finnland, dass moderates Aerobic-Training am besten für einen höheren Endorphinspiegel geeignet ist. Zu den Formen mäßig anstrengender Übungen zählen Radfahren, flottes Gehen, Tanzen und Wassergymnastik. Als Auswirkung von COVID-19 können wir das meiste davon derzeit nicht tun. Aber auch in der eigenen Wohnung, im Haus oder Garten gibt es Möglichkeiten der Bewegung, um die Stimmung und geistige Gesundheit positiv zu beeinflussen. 4. Körperliche Entspannung Um schnell stressfrei zu werden, ist es besonders effektiv, zu den oben genanten Punkten eine Mischung aus stimmungshebenden Übungen und beruhigenden Entspannungstechniken hinzuzufügen. Entspannungstechniken wie Tai Chi, Meditation, Yoga oder Achtsamkeit werden seit Jahrhunderten praktiziert. Das bewusste Entspannen deines Körpers oder Teilen davon, kann deine Herzfrequenz verlangsamen und den Stresshormonspiegel senken. Es stärkt außerdem das Vertrauen in dich selbst, mit Problemen umzugehen. Einige Techniken, die du ausprobieren kannst, sind progressive Muskelentspannung, Massagetherapie, Qi Gong und Ashtanga Yoga. 5. Experimentiere mit ätherischen Ölen Aromatherapie gibt es schon seit Tausenden von Jahren. Schon im alten Ägypten waren sich die Menschen der Kraft aromatischer Kräuter und ihrer Rolle für das Wohlbefinden bewusst. Die Organe, die für unseren Geruchssinn verantwortlich sind, sind direkt mit den Teilen des Gehirns verbunden, die mit Emotionen verknpüpft sind. Daher kann die Exposition gegenüber bestimmten Gerüchen die Stimmung positiv beeinflussen und zur Verringerung von Angstzuständen beitragen. Aromatherapie: Schnüffeln, um Stress abzubauen Shutterstock / Madeleine Steinbach 6. Stell dir eine stressfreie Playlist zusammen Wir beginnen erst zu verstehen, welchen starken Einfluss Musik hat und inwieweit sie Stress abbaut. Wenn, wie der Dramatiker William Congreve aus dem 17. Jahrhundert sagte, „Musik Reize hat, um ein wildes Tier zu beruhigen“, kann sie uns doch sicher auch helfen, einen stressfreien Zustand zu erreichen, oder nicht? Eine Studie verglich das Stressniveau bei chirurgischen Patienten, die vor einer Operation Musik hörten mit dem von Patienten ohne musikalische Vorbereitung. Das Ergebnis war, dass diejenigen, die Musik hörten, einen niedrigeren Blutdruck hatten und sich weniger ängstlich fühlten. Einige Klänge und Rhythmen können effektiver sein als andere. 7. Nichts tun Sich von Aufgaben oder Verantwortlichkeiten überfordert zu fühlen, ist eine der häufigsten Ursachen für Stress. Manchmal ist die beste Antwort, alles auf Eis zu legen und nichts weiter zu tun, als auf sich selbst aufzupassen: etwas, das viele von uns während der COVID-19-Pandemie tun. Wenn es keine Option ist, nichts zu tun, solltest du weniger tun oder Dinge langsam und achtsam tun. Achtsamkeit gibt dir die Möglichkeit, langsamer zu werden, dich zu konzentrieren und dich deiner Reaktionen bewusster zu werden. Achtsamkeit wurde auch mit einer geringeren Aktivität in der Amygdala in Verbindung gebracht, dem Teil des Gehirns, der Angst- und Stressreaktionen auslöst. 8. Visualisierungstechniken Visualisierungstechniken können beruhigend wirken, wenn der Stress zu groß wird. Tauch in eine Szene ein, die dich glücklich und entspannt macht, und rufe dir jeden sensorischen Aspekt der Szene ins Gedächtnis, von den Gerüchen über die Sehenswürdigkeiten bis hin zu den Geräuschen. Indem du dich auf das sensorische Erlebnis als Ganzes konzentrieren, lenk deine Aufmerksamkeit von Stressquellen weg. Sobald dies geschieht, signalisiert dein Gehirn deinem Körper auch, sich zu entspannen. Forscher haben herausgefunden, dass Visualisierung (auch bezeichnet als "geführte Bilder") die Stimmung verbessern und depressive Symptome bei Multiple-Sklerose-Patienten verbessern kann, so dass sie sicherlich auch im Alltag einen positiven Effekt haben können. 9. Teile deine Sorgen Geteilte Sorgen sind halbe Sorgen. Zögere nicht, mit jemandem in deiner Nähe zu sprechen, wenn Stress überhand nimmt. Das Teilen deiner Sorgen kann ein Gefühl der Erleichterung hervorrufen. Wissenschaftliche Erkenntnisse unterstützen diese Annahme. So ergab eine Studie, dass die Offenlegung von Sorgen- und Angstgefühlen gegenüber sympathischen Personen das Stresshormon Cortisol reduziert. Manchmal ist es einfach, die Sorgen mit einer fremden Person zu besprechen. Die Gesprächstherapie ist wirksam beim Stressabbau, sei es persönlich oder telefonisch. Sprechen ist ein Weg, um Stress zu reduzieren. Shutterstock / Monkey Business Images 10. B-Vitamine zur Unterstützung gegen Stress Wusstest du, dass bestimmte Vitaminmängel zu einem erhöhten Stressgefühl führen können? Eine stressfreie Ernährung sollte besonders reich an Vitamin-B-Komplexen sein. Einige Forscher teilen die Annahme, dass diese Vitamine Homocystein senken können. Homocystein ist eine Aminosäure, die in Stresssituationen ansteigt. Es ist daher eine gute Idee, deinen Speiseplan zu überarbeiten, um sicherzustellen, dass er gute Mengen an Vitamin B-reichen Lebensmitteln wie Vollkornprodukten, Hülsenfrüchten, dunklem Blattgemüse, Samen und Nüssen enthält. Wenn du dies zur Gewohnheit machst, kannst du deine Stimmung verbessern und die durch Stress verursachte geistige Müdigkeit verringern. VERWANDTES THEMA: Gute Laune Lebensmittel 11. Ehre dein wahres Selbst Manchmal ist Stress ein Ergebnis interner Konflikte. Es gibt Situationen, in denen wir uns entscheiden müssen: Wollen wir das tun, was wir in unseren Herzen als richtig empfinden? Oder tun wir etwas, um anderen zu gefallen und stellen unsere Grundwerte hinten an? Wir alle haben bestimmte Werte, die unser Leben bestimmen. Nimm dir etwas Zeit, um dich daran zu erinnern, welche für dich am wichtigsten sind. Einer der Schritte, um stressfrei zu sein, besteht darin, Spannungen oder Diskrepanzen zwischen deiner privaten Person und deiner öffentlichen Person zu beseitigen. Diese Ausnahmezeit ist deine Gelegenheit, genau das zu tun und sich besser zu fühlen. ● Fazit Lass in diesen Zeiten nicht zu, dass Stress und steigende Angstzustände dein Glück beeinträchtigen. Obwohl wir alle stressige Situationen erleben, gibt es bis keinen Grund, uns davon überwältigen zu lassen. Wir verfügen über Werkzeuge, um unser inneres Selbst zu stärken und schnell stressfrei zu werden. Lasst sie uns anwenden! Warum also nicht den Stress Awareness Month nutzen und das Bewusstsein für Stress in einen stressfreien Alltag nutzen? Hauptbild: Shutterstock / Baranq Geschrieben von Dee Marques Dee hat einen sozialwissenschaftlichen Abschluss, den sie mit großem Interesse an Sprachen, Kommunikation und Strategien verknüpft. Sie liebt es, zu trainieren, draußen in der Natur zu sein und warme und sonnige Orte zu entdecken, an denen sie dem Winter entkommen kann.

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

Friendships make us happier and healthier, so research says. However, friendships that are unfulfilling or fading can have the opposite effect. Sonia Vadlamani identifies seven signs that someone doesn’t want to be your friend and offers advice on how to handle the situation. Friendships are a unique form of relationship in several ways. For starters, we enter them of our own accord, unlike family relationships. Friendships also lack the formal structures that are typically present in other relationships, like marriage and familial bonds. What’s more, research suggests that friendships form the core of one’s happiness levels and well-being. In fact, strong social relationships matter more to us as we age, which is why it’s important for us to form meaningful connections that make us happy. According to the authors of the still-ongoing Grant Study, a study which aims to monitor the happiness levels and well-being of 1,600 Harvard undergraduates through their entire lives, “the capacity to love and be loved was the single strength most clearly associated with subjective well-being at age 80.” Yet, it’s a known fact that friendships change as we grow older. In the current COVID-struck world – where most of us are picking up the social connections from their pre-pandemic lives – some may slowly realize that their friendships probably aren’t the same as they once were. On the other hand, we may have formed new connections and friendships during these difficult times. However, not all acquaintances or connections can be transformed into fulfilling, lasting friendships. Sometimes you may want to re-kindle a friendship from your distant past, hoping for a happy reunion despite spotting some warning signs that your friend doesn’t care about you. Indeed, given that we are largely social creatures, your excitement towards forging a friendship may cause you to overlook some of the signs someone doesn’t actually want to be your friend. 7 signs your friend doesn’t care about you Friendship is a two-way street, and it’s not healthy to force it upon someone who clearly isn’t interested in being buddies with you. So, if you’re concerned that a friend of yours appears disinterested in your relationship or is acting up, here are seven pointers to help you differentiate true friends from mere acquaintances. 1. They don’t really know you anymore One of the easiest signs that your friend doesn’t care about you anymore is when you feel that they don’t really know or understand you. It’s possible that with time you may have simply grown apart, and that your interests now vary. However, if your friend doesn’t make an effort to keep up with your likes and preferences, and seems indifferent to your opinions and feelings, it could signify that they don’t truly value your friendship. Not feeling included is a sign of a problem friendship shutterstock/fizkes 2. They avoid meeting or keep cancelling plans It cannot be denied that communication and consistency form the bedrock for any fulfilling and reliable friendship. Which is why a steady lack of interest in catching up or a refusal to make plans with you can be considered as signs that someone doesn’t want to be your friend. RELATED: The 8 types of friend we all need We all have busy lives, but if you notice that you're continually the first one to touch base and attempt making plans with someone, or that they doesn’t seem enthusiastic about meeting you, it could be that they are no longer interested in being friends with you and are unable to talk to you about their feelings. 3. You aren’t included in their social lives One of the most obvious signs someone doesn’t want to be your friend is when they leave you out of their plans to hang out or attend an event, even when your other friends may have been invited. When confronted, they may offer a vague excuse or inadequate reasoning for why they left you out, leaving you even more puzzled each time. While this can sound like a common movie trope, it is especially hurtful and can sometimes make you question your friendship. “A steady lack of interest in catching up or a refusal to make plans with you can be considered as signs that someone doesn’t want to be your friend.” With social media becoming an integral part of our lives, a reasonable way to gauge the true state of your friendship could be to observe your friend’s social media feed. You may find that they do not post about you or tag you, even if you were attending the same event and were present in the picture they posted. Indeed, not everyone uses social media in the same manner and to the same degree, and thus social media shunning is not a foolproof way to gauge your friendship with someone. However, excluding you repeatedly from their socializing plans and ignoring you on social media whilst they’re active on it are reliable signs your friend doesn’t really care about you. 4. They seem distant and avoidant Despite our hectic schedules and busy lives, we usually make time to catch up with the people we truly care about. After all, healthy communication and timely, mutually enriching interactions are key to sustaining friendships. One of the warning signs your friend doesn’t care about you can be their remote behavior and tendency to be preoccupied when you’re having a conversation. Paying attention to the non-verbal cues can sometimes offer a clearer picture too. For instance, if someone is always playing with their phone or looking off into the distance rather than listening to you, they may be trying to avoid you. Indeed, if you find that your friend doesn’t pay attention to you or responds with unenthusiastic answers when you’re trying to make a conversation, it could be a sign that your relationship may have already faded. Sign of the times: using a phone over friendship 5. They always place the blame on you While it can’t be denied that every relationship can face minor stumbles at some point, good friends often work together to clear misunderstandings and overcome the obstacles that stand in their way. However, holding you responsible for everything that ever went wrong, and never acknowledging their mistakes despite clear evidence of their wrongdoing could be clear signs that person doesn’t want to be your friend any longer. RELATED: Are you being used? 12 signs to look out for 6. They’re never around in difficult times True friends prove to be reliable during hardships and support each other through thick and thin to the best of their ability. So, being too busy, citing excuses, or flaking out on you every time you need help or support is one of the unmistakable signs your friend doesn’t truly care about you. “One sign your friend doesn’t care about you is if they respond negatively to news about your success or accomplishments, or never seem excited for your growth.” This is often compounded by the fact that this fair-weather friend does often touch base with you to seek help or ask a favor but is unapproachable when you’re in dire straits. While you may often end up feeling hurt or bothered by this opportunistic behavior, it could be seen as a clear sign someone doesn’t want to be your friend. 7. They never seem happy for you One of the definite signs your friend doesn’t care about you is if they mostly respond negatively to news about your success or accomplishments, or never seem excited for your growth. Real friendships are based on mutual admiration, support and encouragement. Evidently, the lack of support and constant negativity coming your way could be surefire signs someone doesn’t want to be your friend. What to do when you see signs someone doesn't want to be your friend Given the voluntary nature of friendship, it often gets subjected to uncertainties of life in a way that other relationships don’t. Here are some ways to deal with indications that a friendship is now drawing to a close. Resist the temptation to force a friendship Sometimes, we must just accept that a new friendship isn’t meant to blossom, or that it may be the time to end a friendship. This is especially true if the other person isn’t reciprocating your interest or has made it clear that they are not interested in socializing with you. Long-lasting friendships require mutual and deliberate efforts, and forcing a friendship despite signs your friend doesn’t care about you can possibly leave you upset and heartbroken. Try changing your perspective about rejection Social rejection may cause you to question your self-worth and may even deter your confidence. However, try changing your perspective towards rejection as daring to step out of your comfort zone and taking a worthy risk. Instead of viewing the rejection as failure and questioning your likability, embrace this as a situation where you just didn’t ‘click’ with the friend, and save your precious energy by ably interpreting the signs your friend doesn’t care about you. Focus on making new connections Instead of getting trapped in a vulnerability hangover over your rejection, practice letting go gracefully. This will allow you to focus on making more rewarding connections with like-minded individuals who are truly interested in your friendship. Takeaway: signs your friend doesn’t care about you The power of friendship is real and our buddies play an important role in our happiness and well-being, which is why we need to be mindful when touching base with friends from the past or trying to forge new friendships. Just as you can’t possibly be good friends with everyone, it can be unfair on your behalf to impose your friendship, despite signs your friend doesn’t seem to really care about you. Try practicing acceptance and consider this as an opportunity to express gratitude for the friends in your life who will always be by your side through good times and rough tides. In the meantime, keep your chin up and do not let the disappointment prevent you from finding your tribe. • Main image: shutterstock/Prostock-studio Have you ever had to end a friendship because it was clear your friend didn't care about you anymore or had lost interest? Perhaps you've had a one-sided friendship and had to make changes and now have an ex-best friend! Let us know your thoughts below and in our friendship forum. 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 ■ Develop with free online Academy classes Empathy | Deep listening | Loneliness 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.

Who exactly is Jon Kabat-Zinn? Arlo Laibowitz tells us more about the father of mindfulness in the Western world and the creator of the hugely popular and beneficial MBSR course. Plus, read some of his inspiring quotes. Jon Kabat-Zinn (New York, 1944) is widely considered to be one of the founders of transforming Eastern religious mindfulness practices into methods for Western audiences. He's a Professor of Medicine of the University of Massachusetts, and the creator of the well-known and widely respected Mindfulness-Based Stress Reduction (MBSR) program. Jon Kabat-Zinn was born in New York City in 1944. The youngest of nine children, his father Elvin Kabat was a biomedical scientist, while his mother Sally Kabat worked as a painter. After graduating from Haverford College, Kabat-Zinn went on to earn a Ph.D. in molecular biology from Massachusetts Institute of Technology (MIT). It was while studying here that he was introduced to meditation by Zen missionary Philip Kapleau. Jon Kabat-Zinn and mindfulness background Afterwards, he studied with Thích Nhất Hạnh and Seung Sahn, and at the Insight Meditation Society, founded by Sharon Salzburg, Jack Kornfield, and Joseph Goldstein. Later, in 1979, Jon Kabat-Zinn founded the Stress Reduction Clinic at the University of Massachusetts Medical School. It was there that he adapted Buddhist teachings on mindfulness into the Stress Reduction and Relaxation Program, that he later renamed into the eight-week course, Mindfulness Based Stress Reduction (MBSR). The mindfulness master himself: Jon Kabat-Zinn © flickr.com/UW Health Afterwards, he founded the Center for Mindfulness in Medicine, Health Care and Society. Jon Kabat-Zinn has conducted a vast amount of research on the effect of MBSR on pain, anxiety, brain function and immune function He's also trained groups of CEOs, clergy, judges, athletes, and congressional staff in mindfulness. His methods and insights have been used to introduce mindfulness and meditation practices in healthcare, schools, corporations, prisons, and other places. “The little things? The little moments? They aren’t little.” Jon Kabat-Zinn, mindfulness master Kabat-Zinn is retired from his professorship at the University of Massachusetts but is still involved in the centres he founded and an avid public speaker, writer, and mindful meditation workshop host. Apart from that, he's held numerous fellowships and memberships, including as a board member of the Mind and Life Institute, an organisation that facilitates dialogues between the Dalai Lama and Western scientists. Jon Kabat-Zinn and Mindfulness-Based Stress Reduction (MBSR) The MBSR program is an eight-week course that incorporates mindfulness, to assist people with stress, pain, anxiety and panic attacks, psychological difficulties, illness and other life issues. MBSR uses a combination of mindfulness meditation, body awareness and body scans – as well as yoga – to help people become more present. Although MBSR is based on spiritual teachings, the program is secular. The benefits of MBSR include: stress reduction; overcoming chronic anxiety; improvements to the quality of life. MBSR is a method taught by trained instructors, that entails weekly group meetings, a one-day retreat [six-hour mindfulness practice], daily homework (45-60 minutes per day), and instruction in three techniques: mindfulness meditation, body scanning and mindful yoga. Mindfulness: be in the moment, whatever you're feeling MBSR is based on the fundaments of non-judgmental awareness, non-striving, acceptance, letting go, beginner’s mind, patience, trust and non-cantering. Kabat-Zinn defines mindfulness as “moment-to-moment, non-judgmental awareness.” During the program, participants are invited to focus both on their practice and on incorporating mindfulness into everyday routines. In doing so, MBSR enhances self-management and coping with the environment, and one’s reaction to it. MBSR also helps you to stop ruminating on the past or worrying about the future. The MBSR course is offered by medical centres, hospitals, and general health organisations. RELATED: The time is now – how to stop worrying about the future Jon Kabat-Zinn has written numerous books on mindfulness and MBSR. The first one, Full Catastrophe Living, gives detailed instructions for the practice of MBSR. His second book, Wherever You Go, There You Are, became a best-seller in giving a very down-to-earth introduction to mindfulness. “You can’t stop the waves, but you can learn to surf.” Jon Kabat-Zinn, mindfulness master Afterwards, Kabat-Zinn wrote more books, including Mindfulness Meditation for Everyday Life, The Mindful Way Through Depression: Freeing Yourself From Chronic Unhappiness, Mindfulness for Beginners: Reclaiming the Present Moment – And Your Life, and Coming Through Our Senses: Healing Ourselves and the World Through Mindfulness, in which Kabat-Zinn reflects on sentience and awareness. Online resources for Jon Kabat-Zinn The net provides a wide range of possibilities to familiarize yourself with Jon Kabat-Zinn’s ideas, the MBSR program, and more. A lot of these materials are a mixture between free and paid-for. On the website soundstrue.com, there are a couple of different mindfulness podcasts starring Kabat-Zinn and his ideas. Topics included are: The mindfulness revolution. Resting in Awareness. Creating the Future in this Moment. “Meditation is the only intentional, systematic human activity which at bottom is about not trying to improve yourself or get anywhere else, but simply to realize where you already are.” Jon Kabat-Zinn, mindfulness master On the excellent website Audiodharma of the Insight Meditation Center, you can find hundreds of guided meditations, talks and interviews, with most of the big names in mindfulness and meditation included. Kabat-Zinn is also featured, in three talks on mindfulness in education. RELATED: 7 mindfulness tips for staying engaged On the Mindfulness CDs website, associated with Jon Kabat-Zinn, you can find three paid-for collections of guided meditations by him. You can find a collection of videos of him speaking on different subjects, that link through to YouTube, where you can find many other videos, including guided meditations and full-length lectures. Likewise, there are many videos available starring Kabat-Zinn, either in interviews, or in lectures. The Greater Good Science Center has an overview of different videos with Kabat-Zinn. Topics included are: mindfulness, MBSR, compassion and well-being. The GGSC also hosts a free MOOC on edx called "the science of happiness". Jon Kabat-Zinn remains an active speaker © flickr.com/UW Health The Connection is a documentary film, internet platform and blog, with separate videos on the connection between health and the mind. Jon Kabat-Zinn is one of the featured experts that also include Andrew Weil, Herbert Benson, and Sara Lazar. RELATED: Do mindfulness apps work? As mentioned, Kabat-Zinn is still active as a public speaker, lecturer and event host. On E-Omega, you can find a schedule with some upcoming workshops on mindfulness and meditation. On Facebook, you can find a page dedicated to news and updates on Kabat-Zinn, managed by admirers, and you can follow the man himself on Twitter, too! ● Main image: colourbox.com Written by Arlo Laibowitz Arlo is a filmmaker, artist, lecturer, and intermittent practitioner of metta meditation and morning yoga. When not dreaming about impossible projects and making them happen in the most impractical ways possible, he journals, listens to jazz, or cuddles with his better half.

Gardening offers a huge range of mental health benefits, from reducing stress and depression to boosting your immune system. Dee Marques explores seven science-backed reasons to get busy in the garden and boost your well-being. When it comes to strengthening our mental health and finding happiness, common suggestions include taking up a creative hobby, meditation, physical activity, and building solid relationships with others. But did you know that getting green-fingered with gardening could also play an important role in achieving and maintaining happiness and mental well-being? Indeed, the mental health benefits of gardening are many. That could perhaps help explain why gardening seems to be the national pastime in many countries, such as in the UK. According to a recent survey, 80 per cent of British people believe gardening had a positive impact on their mental health, and that the benefits were even better than hitting the gym. Survey participants also said that gardening gave them a stronger sense of achievement than tasks like tidying up or cleaning. Furthermore, a research study published in the British Journal of Sports Medicine found that gardening for as little as 10 minutes per week had a positive impact on health and reduced the risk of developing heart disease. When looking into these studies, what stands out is that we don’t need to spend endless hours in the garden, or even have a traditional garden at all to enjoy it mental health benefits. That's because gardening is within everyone’s reach; you can get started regardless of space or time limitations. For example, using a window box to grow herbs. But before we dig deeper, let's take a quick look at where the concept of gardening for mental health comes from. The healing power of gardening through history The connection between people, nature and mental well-being is rooted in history and goes back to ancient Egypt, where royals who felt mentally restless were encouraged to go for walks in their gardens. Eventually, gardening was tested as a clinical therapy during the 18th and 19th centuries. At around the same time, one of the founding fathers of modern psychology, Benjamin Rush, believed that getting hands-on (and hands dirty) in the garden had a healing effect on his patients. A few decades later, greenhouses and gardens were added to rehabilitation units of hospitals who treated world war veterans. RELATED: How Connecting With Nature Benefits Our Well-Being Fast forward to the present day, and the concept of therapeutic horticulture is practised all over the world. From Italy to Singapore, there are certified horticultural therapy gardens that bring the benefits of gardening for mental health to people of all ages and walks of life. Smells great, feels great! Gardening boosts your mental well-being shutterstock/Dean Drobot This renewed interest in gardening is also a result of changing demographics. The number of elderly people continues to grow in many countries of the Western world, and many have found that gardening is a way of offering support to the growing segment of this population. All this sounds really encouraging, but how exactly can gardening create a sense of happiness and well-being? The 7 mental health benefits of gardening It's clear that gardening for mental health is more than a passing trend. Getting busy with plants is like an escape valve from the pressures and stress of everyday life, but there are other important benefits you won’t want to miss out on. Here are seven ways in which gardening and horticulture therapy can help if you're feeling lonely, low in energy and motivation, or struggling with anxiety. 1. Stress relief One of the main benefits of gardening for mental health is its ability to relieve stress. Researchers saw this relaxing effect when investigating bathing in green or forest bathing, the Japanese concept of walking in forested areas. Gardening also provides a welcome break from our increasingly tech-dominated lives. A study found there were significant differences in mood when comparing participants’ response to two tasks: working on a computer and transplanting. “In a recent survey, 80 per cent of British people believe gardening had a positive impact on their mental health... the benefits were even better than the gym.” When participants were transplanting, they experienced lower stress levels than when they spent time in front of a computer. Researchers also noticed participants had lower blood pressure when transplanting, suggesting there’s a physical basis for the de-stressing effect of gardening. Additionally, research led by Vrije University Medical Centre in the Netherlands showed that simply looking at an image of a green landscape induced relaxation, in contrast to the constant demands for attention of urban landscapes. “Short durations of viewing green pictures may help people to recover from stress,” van den Berg told The New York Times. 2. Grounding and strengthen connections Gardening fosters a sense of grounding, as it helps us to reconnect with our roots as human beings. People who get involved in gardening often experience a deeper sense of belonging and connection with nature. This is no small feat: think about how disconnected the majority of people are from something as basic as the origin of the food they eat. By contrast, gardening grounds you in the value of growing your own food – even if you’re 'only' growing herbs. This sense of grounding also applies to the social sphere. Gardening can help strengthen your connection with others and offers an opportunity to meet people with the same interests. Visiting your nearest urban garden or allotment can connect you with like-minded folk. One benefit of gardening is reduced isolation shutterstock/Tania Kolinko 3. Staying present Staying in the present moment through mindfulness has a long list of benefits, such as reduced rumination and stress reduction. Gardening is a way of practising mindfulness as you need to concentrate on what you're doing. Furthermore, you can also take time to enjoy the beauty around you. Indeed, all tasks related to gardening (such as digging, pruning or weeding) force us to focus on the task in hand, and in doing so we’re more likely to stay in the present and put aside our worries, even if it’s only temporarily. 4. A sense of purpose Another benefit of gardening for mental health is that you can achieve a sense of worth and purpose. This happens when you get directly involved in something that is hands-on and you can see the end result of your effort. There’s a sense of pride and validation in choosing the plants, herbs and flowers that make you happy, and the pride you feel with nurturing them. In fact, studies show that gardening causes an increase in feel-good hormones like dopamine and serotonin, as helping plants grow stimulates our identity as nurturers. 5. Reduces the risk of Alzheimer's Gardening is related to better brain function and to improved concentration and memory. Some studies have found that it can even reduce the risk of Alzheimer’s and dementia. One long-term study from Australia followed nearly 3,000 older adults for over 15 years, tracking incidence of all types of dementia and assessing a variety of lifestyle factors. The researchers concluded that daily gardening was the single biggest risk reduction for dementia, reducing incidence by over a third – 36 per cent to be precise. “People who get involved in gardening often experience the mental health benefit of a deeper sense of belonging and connection with nature.” The factors that cause Alzheimer’s and its progression are poorly understood. However, as gardening involves so many of our critical functions, such as learning, strength, endurance, dexterity and problem solving, it could be this combination that contributes to warding off the illness in older adults. RELATED: How to Talk to a Parent With Dementia 6. Helps you to keep in shape Gardening involves a lot of physical exercise and so is a form of physical therapy. Weeding, digging, and carrying bags and pots around are all a good workout that can help you keep in shape. According to SAGA magazine, just half an hour of these fat-burning gardening activities can help shift a lot of calories: Digging and shovelling: 250 calories Mowing the lawn: 195 calories Weeding: 105 calories Raking: 100 calories What’s more, regular workouts can help you sleep better, and restful sleep is another essential element in achieving good health. Gardening creates a sense of purpose and achievement shutterstock/Alexander Raths 7. Strengthens your immune system You can strengthen your immune system simply by being exposed to natural light and Vitamin D while you’re gardening outdoors. In turn, this helps build resistance again chronic disease. Interestingly, it's also been suggested that the dirt you end up with under your fingernails may help to boost immunity. Mycobacterium vaccae, a so-called 'friendly' soil bacteria which is common in garden dirt, has been shown to alleviate symptoms of allergies, asthma and psoriasis, all of which can stem from a weakened immune system. In fact, Mycobacterium vaccae has also been shown to reduce depression, so don't be afraid to get your hands dirty: the bacteria can be absorbed by inhalation or ingested from your vegetables. Conclusion: gardening benefits our mental health These are only the proven benefits of gardening for mental health. In this post, we’ve seen that gardening is a natural anti-depressant that can have a powerful reset effect in our minds and bodies. Getting green-fingered is an accessible activity that requires minimal investment. If you have a balcony, a window sill, or even hanging space in your home, you can start gardening and experience a boost in happiness and well-being. It’s that simple! ● Main image: shutterstock/iko 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 ■ Develop with free online Academy classes Organic food | Kitchen garden | Self care 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.

Meditation is so much more than a trendy ancient practice. In fact, it has many scientifically-proven health benefits. From stress relief to lowering anxiety, Calvin Holbrook looks at nine key advantages of developing a meditation practice. As the practice of meditation continues to grow in popularity in the West, so do the scientifically-proven benefits of doing it. In a world which can increasingly feel chaotic, more and more of us are turning to meditation as an antidote to a multitasking, distracted lifestyle. As a result, many of us are increasing both our mental and physical well-being through meditating. Meditation has its origins in prehistory. In fact, the earliest written records, the Vedas of ancient India, date from 1500 BC. As an umbrella term that covers a number of practices, there are many different styles of meditation. One of them is mindfulness meditation, where you focuses on the present moment and thoughts, emotions and sensations that arise. Another important type is loving-kindness meditation. This style derives from the Buddhist Vipassana tradition and focuses on universal love and compassion for others. Many people practice those forms today. Science now backs the health benefits of meditation – both mental and physical – that humans have instinctively understood for millennia. Mental health benefits of meditation These scientifically-proven benefits mean that meditation is regularly recommended as an alternative therapy for a diverse range of conditions, including: Stress Anxiety Depression Sleep difficulties Increasing happiness Promoting positive thinking Improving relationships Boosting cognitive abilities Science has also shown that regular meditation practice can improve the function and even change the structures of the brain. Hence its place in increasing the well-being and happiness of both individuals and wider society is assured. The physical benefits of meditation Scientists began to attempt to study the effects of meditation on the mind and the body during the 1950s. However, there are flaws in these early scientific approaches. More recent studies have used increasingly modern techniques such as EEG and fMRI to scan the brain before, during and after meditation, which allow the links between meditation and physiological and psychological bodily changes to be studied in depth. “The scientifically-proven benefits mean that meditation is highly recommended as an alternative therapy for a diverse range of conditions.” In 2013, a paper published by researchers at John Hopkins University identified 47 well-designed studies into meditation that had produced reliable results. Because of that, they concluded that meditation can be as effective as medication for some forms of depression and anxiety. Indeed, a growing body of science supports the benefits of meditation, so let's take a deeper look at nine of the key mental and physical health advantages of developing a regular meditation practice. 1. Stress relief Doctors are beginning to realise that stress is the root cause of many physical illnesses such as cardiovascular disease. One of the main benefits of meditating is to reduce stress and allow both the body and brain to relax deeply and effectively. Research on PTSD (post traumatic stress disorder) patients shows that meditation works by: balancing the nervous system improving brain coherence restoring hormonal levels to a state of equilibrium There is plenty of other science-backed research that suggests that reduces stress is one key benefit of meditation. A two-month study focusing on mindfulness meditation found that it reduced the inflammation response caused by stress. Studies have provided scientifically-proven evidence that meditation helps people to cope better with stressful situations. A further study from 2014 of 1,300 adults showed that meditate may decrease stress, and, significantly, the benefits were most profound in those who had the highest stress levels to begin with. Stop stress: mindful meditation can beat this silent killer 2. Reduced anxiety It follows that lower stress levels through meditation will also lead to reduced anxiety. A 2012 study of almost 2,500 participants showed that a variety of different meditation strategies can help to reduce anxiety levels. Another eight-week study into mindfulness meditation also showed that participants reduced their anxiety levels. Moreover, the benefits of meditation extended to reducing symptoms of anxiety disorders, such as phobias, social anxiety, obsessive-compulsive behaviors, paranoid thoughts and panic attacks. RELATED: Panic attacks –12 tips on what to do when anxiety hits hard 3. Lowering heart disease risk High blood pressure is a recognised risk factor for coronary heart disease. A long-term study published in an AHA journal showed that the risk of patients suffering from cardiovascular conditions such as atherosclerosis, myocardial ischaemia and atherosclerosis, or dying or suffering a heart attack stroke was reduced by almost half – 48 per cent – when compared to a control group in a similar physical condition who did not meditate. The 2012 study from the Medical College of Wisconsin in Milwaukee concluded that twice-a-day Transcendental Meditation helped African Americans with heart disease reduce their risk of death, heart attack and stroke. Meditation also helped patients lower their blood pressure, stress and anger compared with patients who did not meditate and only attended health education classes. 4. Improving cognitive abilities Recent research with a group of participants aged between 55 and 75 demonstrated that mindfulness meditation techniques improve goal-directed visuospatial attention span. Furthermore, a 2014 review of various studies found that multiple meditation styles increased attention, memory and mental quickness in older volunteers. These studies suggest that meditation could have the power to offset age-related cognitive decline or potentially enhance cognitive function in older adults. 5. Reducing pain Science shows through research that those who meditate show a greater ability to cope with pain and can even experience a reduced sensation of pain. Indeed, one large study published in 2014 examined the effects of regular meditation in 3,500 participants. It concluded that one benefit of meditation was decreased complaints of chronic or intermittent pain. “Science has shown that regular meditation can actually boost the brain’s grey matter. It appears that we have the ability to grow our own happiness.” Another study from 2011 published in The Journal of Neuroscience found that participants that meditated showed increased activity in the brain centres that control pain while also reporting less sensitivity to pain. Some participants had received four days of mindfulness meditation training, while others had not. Researchers then used MRI scans to observe brain activity in the participants while they experienced a painful stimulus. 6. Improving sleep While in some ways the science of sleep remains a mystery, we do know that it is essential for our health and well-being. A 2015 study found that participants who meditated fell asleep sooner and stayed asleep longer, compared to those who didn't. The study compared two mindfulness-based meditation programs by randomly assigning participants to one of two groups – one that practiced meditation and one that didn't. Life's a beach: meditation has many health benefits 7. Stopping smoking Another health benefit of meditation is that it can make giving up smoking easier, therefore reducing the risk of smoking-related illnesses and health complaints. The effect of meditating regularly is cumulative, and as stress is reduced, so the impulse to smoke is lessened. One study of people meditating daily showed that 50 per cent had given up smoking two years into the research and another 30 per cent had significantly reduced their tobacco consumption. 8. Boosting happiness Studies at Kyoto University discovered that the precuneus area of the brain was larger in people who rated themselves as happy and upbeat than in those with a more negative outlook on life. Science has shown that regular meditation can actually boost the brain’s grey matter. It appears that we have the ability to grow our own happiness. Dr Wataru Sato furthermore says that now we understand that meditation increases grey matter in the precuneus, it will be possible to design scientifically-based programmes to grow a happier brain. 9. Improving the well-being and happiness of employees Contemplative practices such as mindfulness meditation and mindful or gratitude yoga can be helpful to business in boosting the happiness and health of their employees: a happy, healthy workforce is a key to the success of a company. After offering a mindfulness course to 600 of their employees, Transport for London found that 80 per cent had seen an improvement in their relationships and felt more relaxed, more than half felt happier at work, and 64 per cent experienced better sleep patterns. Another pay-off for the employer was that absentee rates due to sickness and stress dropped by a huge 71 per cent. Other benefits of meditation: a happier and healthier society By encouraging us to focus on the present, meditation calms us, empowering us to lead a happier life and to cope with any difficulties life presents. Science shows that meditation is not only an effective therapy for many common diseases but also helps individuals improve their levels of happiness, grow compassion for others and boost their own physical and mental health, leading to the development of a compassionate, thriving and resilient society. ● happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? Sign up for free now to enjoy: ■ our happiness magazine with practical life tips ■ share and support in our happiness forum ■ self-develop with free online classes in our Academy Stress management | Burnout Written by Calvin Holbrook Calvin edits the happiness.com magazine, as well being an artist and travel lover. He also loves hiking, nature, swimming, yoga, sweaty dancing, and all things vintage!

The terms 'meditation' and 'mindfulness' are often used interchangeably. However, although the practices share some traits, they are not the same thing. Stanislava Puač Jovanović looks at the three main differences of mindfulness versus meditation. Meditative practices first entered mainstream Western society in the 1960s – mainly through the hippie movement – with a gradual shift away from spiritual and towards a more secular approach. Much more recently, interest in mindfulness has followed. Indeed, nowadays, both practices are hugely popular around the world. Still, many people get puzzled by the question of mindfulness vs meditation, and the terms are often used interchangeably. So, are they one and the same? The short answer is, of course, no. Nonetheless, there is an overlap that causes confusion. And the fact that you can also practise mindfulness meditation doesn’t help in differentiating between the two either. This article will explain the differences, and show you how you can incorporate mindfulness meditation into your everyday life. Meditation and mindfulness in the West Western thinkers (Schopenhauer, among others) have been interested in Eastern philosophy and practices for a long time. Although some thinkers (such as Jung) opposed the notion of Westerners engaging in Eastern meditative practices, that warning may not apply to many of the currently practised modifications of meditation and mindfulness. Is this meditation? Mindfulness? Or both? What is clear is that these tools for mental health and well-being are becoming increasingly used. According to the Centers for Disease Control and Prevention’s (CDC) National Center for Health Statistics, 14.2 per cent of Americans meditate. That’s a more than threefold increase between 2012 and 2017. The CDC also found that 9 to 14 per cent of Americans engage in some of the structured forms of mindfulness. Elsewhere, in the UK, the positive effects of both meditation and mindfulness have been recognised by the National Health Service (NHS). Moreover, the Wellcome Trust is funding a £6.4m study as a part of an effort to introduce mindfulness to teenagers and young people as a preventive measure against the adverse effects of stress. Mindfulness vs meditation: what’s the difference? Before we dig deeper into the matter of mindfulness versus meditation, let’s get to know each a bit better first. Meditation is a practice with a long history of use for increasing focus, calmness, awareness, and overall psychophysical well-being and balance. You can engage in guided or unguided forms, as well as decide between insight or calming types of meditation. “Many people get puzzled by the question of mindfulness vs meditation. So, are they one and the same? The short answer is no, they're not.” Some of the most common types of meditation practised in the West are focused attention, gratitude meditation, progressive relaxation, kundalini meditation, zen meditation, loving-kindness meditation, visualization meditation, and, yes, mindfulness meditation. Mindfulness, similarly, is a mental practice aimed at increasing awareness, focus on the present moment, and non-judgement or acceptance. It has been widely used to relieve the effects of stress and trauma, reduce chronic pain, increase physical health, and bring better cognitive functioning and emotional stability. Shore thing: the benefits of meditation are proven shutterstock/javi_indy Mindfulness teaches us to become free of dwelling about the past or worrying about the future – a cognitive habit some of us spend as much as half of our time on: a habit that makes us utterly unhappy. In the words of Jon Kabat-Zinn, the man who has done most to popularise mindfulness based on scientific evidence of its benefits: “Mindfulness practice means that we commit fully in each moment to be present; inviting ourselves to interface with this moment in full awareness, with the intention to embody as best we can an orientation of calmness, mindfulness, and equanimity right here and right now.” Differences between mindfulness and meditation So, what are the differences between mindfulness and meditation? They can and do work together to produce an overall benefit. In fact, the two practices complement each other, increasing the other’s positive impact. Nonetheless, when you want to compare meditation vs mindfulness, they’re different in a few distinct ways: 1. Subject Meditation is awareness of “no-thing”, meaning that it aims to let thoughts, perceptions and intentions pass us, with a focus purely on our breath or mantra. Mindfulness, on the other hand, teaches us to become aware of “some-thing”. Indeed, as many aspects of our surrounding as possible, learning to engage in a meaningful perception of our inner and outer worlds. 2. Structure You usually need to follow a formal routine for meditation (when, how, for how long, etc.). However, for mindfulness, you don’t have to (although you can) set up a formal routine. Indeed, you can incorporate it into your everyday interaction with yourself, the world, and the others. “Instead of thinking about mindfulness vs meditation, we should be more inclined to embrace both of these tools as possible conduits to as harmonious state of mind and emotion.” 3. Form Meditation is definitely an activity, even though it can yield changes in our constitution, capabilities, and attitudes. Expanding on the previous point, mindfulness can be understood as more of an attitude, a capacity, a way of being even. It can be an all-encompassing ability that follows us around whatever we do. OK, so what is mindfulness meditation? Now that we’ve clarified the difference of meditation vs mindfulness, it’s time to bring them back together again. Mindfulness meditation is a structured form of mindfulness, a practice in which you fully commit to being mindful for a certain amount of time. It combines the benefits of the two. Here’s how to do it: Set aside five or ten minutes and set up a (soft) alarm to warn you when the time’s up so that you don’t have to check the clock. Sit somewhere where you’ll be comfortable and you won’t get interrupted. Drop your chin and let your gaze fall downward. You can, but you don’t have to, close your eyes. Be present for a few moments, gently focusing on here and now. Begin following your breath as it enters your nose and travels down to your lungs and then back out. Notice all the sensations that follow your breathing, tenderly focusing your attention over and over again. Your mind will wander, over and over again (less, as you become more proficient in the practice). When it does, simply acknowledge the fact, don’t be judgmental of yourself, and return your attention to your breath and the present moment. Just let the thought slide beside you and away from you. Before you make any movement, such as scratching an itch, become aware of your intention, then move with the consciousness of every aspect of it. Then return to your position and refocus to your breath. When you’re ready, slowly exit the meditation. Start noticing the room around you; the sounds, light, smells, and open your eyes fully. Notice how your body feels. Be aware of how your mind is at the moment. Then decide how you want to continue your day. Reaping the benefits: meditation vs mindfulness Instead of thinking about mindfulness vs meditation, we should be more inclined to embrace both of these tools as possible conduits to a harmonious state of mind and emotion. The benefits of meditation and mindfulness have been empirically proven and testified by millions of people around the world. If you too decide to give them a try, you're on the path of leading a happier and more balanced, but, primarily, an aware life. ● Main image: shutterstock/maxpetrov happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up for free to: ■ read our happiness magazine with practical life tips ■ share and support others in our happiness forum ■ learn with free online classes in our happiness Academy Written by Stanislava Puač Jovanović Stanislava Puač Jovanović has a master’s degree in psychology and works as a freelance writer and researcher in this area. During her early career, she gained several certifications (life coach, assertive communication trainer, peer educator, fitness instructor). Her primary focus is on questions relating to mental health, stress-management, self-development and well-being.

The coronavirus pandemic put a stop to embracing friends and family. But the power of a hug should never been underestimated. With National Hugging Day on 21 January 2023, Dee Marques shares seven science-backed reasons why we all need physical embrace. 'Sometimes, you just need a hug'. This may be one of the most repeated sayings of popular wisdom, but, in fact, science shows that there is a lot of truth to this sentence. Sadly, during the ongoing Coronavirus pandemic the majority of us have been strongly advised not to embrace friends, family or loved-ones. Furthermore, the pandemic has lead to increased levels of depression and anxiety, and one of the simplest things we could do to ease that pain – sharing the power of a hug – has been denied to us. Over the past couple of years many of us have realised just how important personal affection and touch is. During 'regular' life, in our pursuit of happiness we usually focus on things like personal development, health and relationships with others. But sometimes, we place too much importance on long-term goals, and we overlook the power of smaller but equally effective things. One of those things is the power of hugging others and how this gesture contributes to our overall well-being. In fact, giving or receiving a hug or embrace can do wonders for our mood. When stress piles up and life gets tough, a hug can be way more powerful than any words of encouragement. And there’s a reason for that: as humans, we are wired to respond to touch and physical proximity, and there’s a strong connection between touch and emotion. The power of hugging: 7 benefits Indeed, as hugging is so important to our happiness and well-being, let's explore seven of the main powers of hugging and the role this gesture plays in benefiting our physical and mental health. As you'll discover, embracing friends and family – even strangers – is a powerful healing tool, so we encourage you to enjoy it – on and beyond National Hugging Day! 1. Stress and pain reduction One of the most obvious benefits of hugging is stress reduction. You only need to think about how much of a relief you feel when you’re upset and receive a genuine hug. Science confirms this too: a 2010 study from the University of California, Los Angeles, found that participants were better able to cope with physical pain and stress related to unpleasant situations if they were arm-in-arm with their partners. More recent research from 2018 suggests that hugs act as a buffer against negative experiences. Michael L. M. Murphy, Denise Janicki-Deverts, and Sheldon Cohen from the University of Pittsburgh carried out a study involving around 400 adults. The results showed that unhappy or negative experiences – the kind that might normally ruin our day – actually become much easier to deal with when we receive a hug from a loved one. Hug yourself happy: science says it works 2. Reduced anxiety and fear The negative effects of fear, anxiety and low self-esteem can also be reduced by the power of a hug. In fact, research from the VU University Amsterdam has found this to be true even when a hug is reduced to a one-second pat on the back or to touching an inanimate object, such as a teddy bear. “Even fleeting and seemingly trivial instances of interpersonal touch may help people to deal more effectively with existential concern,” explained lead researcher Sander Koole. Interestingly, some believe that many people are touch deprived and that’s precisely why they experience low mood or anxiety. In this scenario, the powerful benefits of hugging become obvious. 3. Immunity boost A stronger immune system is one of the more surprising benefits of hugging. Just as stress can wreak havoc with our immune system, science suggests that hugging can strengthen it. For example, a 2014 study from Carnegie Mellon University had around 400 people document their perceived sense of social support (including whether they received hugs) and later exposed them to the common cold virus. “The negative effects of fear, anxiety and low self-esteem can also be reduced by the power of a hug. In fact, research has found this to be true even when a hug is reduced to a one-second pat on the back.” Researchers discovered that the risk of infection was lower among those who felt they had strong support and who were hugged often. The study's lead author, psychologist Dr. Sheldon Cohen, told Psychological Science: “We know that people experiencing ongoing conflicts with others are less able to fight off cold viruses. We also know that people who report having social support are partly protected from the effects of stress on psychological states, such as depression and anxiety.” 4. Improved heart health Hugs also reach the heart; quite literally! Scientists from University of North Carolina at Chapel Hill have found that better cardiovascular health is another powerful benefit of hugging. Their 2003 study showed that even a 20-second hug with a romantic partner had beneficial effects for the heart, including lowering blood pressure and improving the participants’ ability to deal with stress. This is hardly surprising, since hugging is the physical demonstration of affection. There are other studies that already hint at the link between affection and better cardiovascular health. Furthermore, it seems that women’s cardiovascular systems are particularly receptive to hugs. 5. Pain relief A warm embrace can also act as a pain reliever. In fact, the evidence to date has led researchers to consider hugging as a powerful form of therapeutic touch. In a 2004 study from Wichita State University and the Kansas Heart Hospital, the concept of therapeutic touch was tested on people who suffer from fibromyalgia, a condition that causes pain in bones and muscles. The results, published in Holistic Nursing Practice, were encouraging, as participants reported a statistically significant decrease in pain as well as an increase in quality of life. The results of the pilot study tested the effectiveness of six different therapeutic touch treatments and strongly suggests that therapeutic touch may be an effective treatment for relieving pain and improving quality of life in those with fibromyalgia and, perhaps, other pain-causing conditions. Never underestimate the power of a hug shutterstock/De Visu 6. Enhanced communication When learning about the benefits of hugging, we cannot forget that this action is also an alternative form of communication. As humans, and whether we realise it or not, we rely enormously on body language and non-verbal communication. Some studies have found that strangers were able to accurately communicate emotions ranging from fear to gratitude just by using different types of touch. Imagine the all positive emotions that can be communicated with the power of a hug! 7. Oxytocin release Last but not least, one of the benefits of hugging is that it increases the production of oxytocin, one of the happiness hormones responsible for creating that warm fuzzy feeling. The levels of oxytocin in our body rise when we touch or are physically close to someone, and this has been shown to prompt bonding and make us more trusting. Research is still ongoing on the powerful effect of oxytocin in our body, mind and emotions. For now, why not enjoy that oxytocin rush that comes after giving a hug? The takeaway: the benefits of hugging In an increasingly touch-averse world, physical contact can be a fantastic mood booster. The benefits of hugging range from better heart health to a higher ability to cope with pain, stress, low mood and disease. Hugs also communicate positive emotions and contribute to our happiness by strengthening our bonds with others. The power of hugging and human touch is backed by science and, best of all, giving or receiving hugs are free! ● 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 ■ share and support in our happiness forum ■ self-develop with free online Academy classes Learning | Compassion | Friendship 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 global pandemic has made many of us re-evaluate our lives and ask ourselves what really makes us happy. If you want to continue the internal conversation, try reading some of the best books on happiness on the market. Ann Vrlak selects her top picks to inspire you further. While the worst part of the Coronavirus pandemic may be behind us, many of us are still reeling from its unprecedented and often heartbreaking disruption of our lives. Indeed, even moving forward, we’re not out of the woods yet, and ‘normal’ may not be a place we can – or should – return to. With so much uncertainty around us – and with some of us having extra time on our hands – I think discussing some of the best books on happiness is something we could all benefit from. Although living through the pandemic has been difficult, it has also provided the space and opportunity to explore what really makes us happy. Now the conversation has started, it's worth checking out some of these books on happiness to understand where joy comes from and how we can maintain it. Best books on happiness: our picks So, how do you define happiness? And has your definition changed over the last couple of years due to the limitations and stresses you’ve experienced? If you’d like help answering these questions and creating a better and brighter year ahead, here's my countdown of the best books on happiness that will help you explore the subject. 1. The Happiness Project | Gretchen Rubin So, this list of the best happiness books inevitably starts with the crazily popular The Happiness Project title which came out of one woman’s random thought on a bus: “I want to be happy.” Gretchen Rubin realized that, beneath all her goals in life, she just wanted to be happy. But, she also realized she didn’t actually know what made her happy! So, Rubin began a year-long happiness project to discover what made her happy and why. The result is a delightful read about Rubin’s day-to-day experiences over one year and how her understanding of happiness became increasingly simple, in spite of her busy and accomplished life. RELATED: Happiness podcasts – 8 that we rate Rubin talks about each month’s “happiness goal” – what she did, what she learned and how you can do the same. You can use her 12-month framework to create your own happiness project and discover more of your unique happiness formula for simple, happiness-generating activities. An engaging, heartwarming read. 2. Happiness: A Guide to Developing Life's Most Important Skill | Matthieu Ricard If you’d like to read one of the most enlightening books on happiness written by someone with a fascinating life path, try Happiness: A Guide to Developing Life’s Most Important Skill. Matthieu Ricard grew up with philosopher and artist parents, amidst the intellectual and artistic circles of Paris. After earning a PhD in cell genetics, he discovered Buddhism, became a monk and has now lived in the Himalayan region for over 40 years. RELATED: The best books on meditation – our top picks Happiness… is the best known of Ricard’s many books that uses his deep understanding of meditation to describe how we unintentionally make ourselves unhappy. Importantly, he explains what we can do to uncover our innate happiness instead. Ricard has crafted simple lessons and exercises to apply his keys to happiness to your stressful situations, habits and beliefs that make you unhappy, and much more. 3. The Little Book of Hygge: The Danish Way to Live Well | Meik Wiking Some countries pride themselves on the happiness of their citizens, and Denmark, in particular, claims to be one of the happiest places on Earth. Many Danes believe the practice of hygge (pronounced hoo-guh) is their secret. Hygge doesn’t have a simple definition, but see if you can get a feeling for it from descriptions like this. It’s anything that gives comfort to your soul and allows you to let your guard down. It’s the deep peace you feel looking at the ocean with a loved one beside you. It’s a shared meal with your best friends or sharing a laugh with your child. All these experiences speak to simple, soul-satisfying moments that enrich your life and evoke the feeling, “Yes, this is enough. Just this.” “This beautifully designed book on happiness is full of inspiration for simple changes you can make to bring more joy into your life.” The Little Book of Hygge is written by Meik Wiking, CEO of the Happiness Research Institute in Copenhagen. This beautifully designed book on happiness is full of inspiration for simple changes you can make to bring more hygge and joy into your life. Wiking writes like he’s talking directly to you, sitting around a fire, sharing a perfect moment of hygge! 4. Real Happiness: The Power of Meditation: a 28-Day Program Paperback | Sharon Salzberg Sharon Salzberg is a pioneer in the field of meditation and mindfulness, bringing Buddhism to mainstream culture in practical, compassionate and lighthearted books, talks and retreats. Salzberg wants to demystify the practice of meditation and show its relevance to modern life – from day-to-day stresses to deep feelings of depression, disconnection and dissatisfaction. One of my many favourite quotes from this book on happiness is: “Mindfulness helps us get better at seeing the difference between what’s happening and the stories we tell ourselves about what’s happening, stories that get in the way of direct experience. Often such stories treat a fleeting state of mind as if it were our entire and permanent self.” RELATED: Finding happiness – 11 science-backed truths This 28-Day program will help you see some of your stories, and the clarity and happiness that lies in wait for you when you see through them. Real Happiness is full of down-to-earth inspiration, exercises and tips that will help you create your own transformative month of meditation. 5. The Little Book of Mindfulness: 10 minutes a day to less stress, more peace | Patricia Collard If mindfulness is new to you, The Little Book of Mindfulness is another wonderful way to dip your toe into mindfulness and happiness. Collard is a psychotherapist, mindfulness teacher and stress management expert who has put together a library of 5- and 10-minute practices to increase your happiness through reducing stress and negative thinking. RELATED: Mindful minutes – 10 small practices that make a big difference What I particularly like about this book on happiness is that there's no jargon in her definition of mindfulness or her explanations of how you can apply mindfulness practice to situations you face every day. As she says in the book, “Mindfulness is an attitude, rather than a skill.” Indeed, it’s not a complicated discipline you need to learn, you can start by approaching each moment with a mindful attitude. Collard’s exercises provide many ways to let go of stress, so you can rest in the simplicity and happiness present in each moment. 6. Meditation For the Love of It: Enjoying Your Own Deepest Experience | Sally Kempton This is another book on happiness that doesn’t look at meditation from the usual point of view of a “discipline.” Meditation For the Love of It shows you how to find joy in meditation and in yourself. And what could be a better motivator to explore meditation. Kempton’s book is a skillful explanation of how and why “loving yourself” is anything but an empty cliché. Not only accepting, but embracing all parts of your experience in meditation and in your daily life deepens your understanding of your strengths, your vulnerabilities and what truly makes you happy. RELATED: Discover self-love meditation Kempton teaches readers how to connect with the power of their deepest desires which she sees as the path to lasting happiness. Playfulness and devotion are the two attitudes indispensable to your journey of self-knowledge. The book includes over 20 practices to help you bring happiness, insight and self-acceptance into your life through meditation. 7. Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life | Jon Kabat-Zinn I’ve chosen this classic from Jon Kabat-Zinn as the ultimate best book on happiness because it is such a comprehensive, practical and compassionate look at the human condition: how and why we suffer, and how we can use simple, but potent practices to become happier. Kabat-Zinn is the creator of the Mindfulness-Based Stress Reduction (MBSR) program that has become the gold standard in evidence-based, mindfulness programs. RELATED: Best mindfulness books – our Top 10 picks In Wherever You Go, There You Are, the author explains in a non-pretentious style how small, everyday moments are the best places to understand what mindfulness means to you. You don’t need to sit on a meditation cushion for an hour every day or have extraordinary experiences. Growing in emotional, mental and spiritual well-being comes from learning to see everyday experiences and your responses to them through a lens of non-judgment, curiosity and compassion. “This classic from Jon Kabat-Zinn is one of the best books on happiness because it is such a comprehensive, practical and compassionate look at the human condition.” The title describes the central premise of the book and of mindfulness in general. “Wherever you go,” you take your strengths, weaknesses, life experiences, beliefs, worries and everything else, with you – for better or worse. And it's all these factors determine your overall life experience, whether you’re living in paradise or living through a global pandemic. When you explore all these aspects of yourself, in a mindful, caring way, you gain the immeasurable power to better understand yourself and others, relieve even long-term anxiety and become more balanced and happier. Round up: best books on happiness If you’ve been reevaluating your life since the pandemic and are key to explore your happiness further, these are the best books on happiness that can help you do just that. Let us know below in the comments which of these books have helped you most. Or, if you think I've missed some essentials from the list, please share below also. Happy reading! • Main image: shutterstock/Marjan Apostolovic happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up for free to: ■ read our happiness magazine with practical life tips ■ share and support others in our happiness forum ■ learn with free online classes in our happiness Academy Literature | Poetry | Film Written by Ann Vrlak Ann Vrlak is Founder of OneSelf Meditation and a meditation practitioner for over 25 years. She’s a Certified Meditation Teacher for adults and for children (the best job ever!). She loves to share how the perspective and practice of meditation can support people with their everyday stresses and on their journey of self-discovery.

Which are the best happiness apps out there on the market? Rae Bathgate selects the top six that you'll want to ring home about. Apple coined the phrase “there's an app for that,” and it's true many of us tend rely on our smartphones and apps for so much these days. There are apps for music, dating, exercising, health, transport, learning new languages, and even tuning a guitar. But what are some of the best happiness apps out there? There are so many happiness apps these days, how do you know which are the best? Well, below I review six of the top science-based happiness apps to reveal their strengths and weaknesses. The best happiness apps are, first and foremost, free (at least for a trial run). Many also use Cognitive Behavioural Therapy (CBT) as a basis for their concept. While apps are indeed very different than an hour of talk therapy with a counsellor, the way that apps can work within the realm of CBT is to try to modify your thinking patterns and by helping you to change patterns of behaviour through repetition. This can be of help if you are trying to stop ruminating. Who uses happiness apps? There are various reasons why self-care apps can be a positive addition to your life and push you a little bit closer towards your quest to happiness. They're more common than you think, and people already tend to use the iPhone, an extension of themselves, as a way to learn more about and to be more in tune with their mind. Get appy: which happiness apps boost your well-being? Indeed, according to Nature, about 29 per cent of “disease-specific mobile health apps” are focused on mental health. For example, two common mental health related apps for more dire circumstances are the PTSD Coach app or FOCUS for users with schizophrenia. While these two don't illustrate why the average happy hunter uses happiness apps, they have some of the same benefits. So, can an app really make you happier? First of all, the best happiness apps are helpful for those with a busy schedule, as they are always available. After all, you never know when you’ll need help. The app also interacts positively with the user. Just like getting constant notifications or updates on social media might be stressful, receiving reminders to do a task or maybe an affirmation just when you need it could help you feel a lot better. “Apps within the realm of CBT try to modify your thinking patterns and by helping you to change your patterns of behaviour through repetition.” While not all the apps are free, many beat the cost of going to see a mental health professional, and, what’s more, the stigma of going to see a specialist unfortunately still exists. Some of the advantages of using happiness apps are: You can practice them everywhere; If you use them as much as you use your smartphone, you'll use them regularly; It can remind you to be happier if you forget; Many of them are cost effective, if not free. Of course, it's important to remember that happiness and health apps are an excellent way to keep working towards better mental health at the forefront of your everyday life and can consolidate healthy habits, but even the best happiness apps by no means replace visiting a mental health professional, or even just simple human contact. Think of these happy apps like vitamins – supplements are great, but they can never replace the real thing. So, without further ado – and in no particular order – here's our pick of the best happiness apps on the market right now. 1. Happify Android: Free iPhone: Free Happify comes in both website and app form, and claims to: increase happiness through fun activities and games; help you learn life-changing habits based on science; reduce stress and build skills for a happy healthy life. The Happify app has various “scientifically validated tracks” that are suggested to you after you take a short questionnaire detailing your life and health. Each track has a theme and is divided into parts (usually four). These are then divided into activities, ranging from guided meditations to reflective writing assignments to fun games. How many tracks depends on if you pay the monthly subscription or downloaded the free version. .embed-container { position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%; } .embed-container iframe, .embed-container object, .embed-container embed { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } Happify app: an overview of this happiness application For the more socially minded, there's a community page with inspirational comments from other users. You can add your own too to brighten someone else’s day since it’s proven to make you feel happier. There are 58 'core activities' to begin with, with different variations, adding up to an amazing 1,200 various activities in total. These activities were designed with the help of a psychology professor, and they range from asking you to write down what you’re looking forward to in general, or looking forward to doing for a friend. Each of the 58 activities has a “Why it works” icon next to it, to explain you more about the science behind the fun games. Every two weeks, your phone gives you a happiness check-in. “While not all the best happiness apps are free, many beat the cost of going to see a mental health professional.” The reception for Happify app has been overall positive. In fact, 86 per cent of the app's users reported feeling better about their lives after just two months of using it during testing, with many reporting feeling more motivated and productive, indicating that it helps people to solidify positive, helpful habits that are the framework for a more confident and happy life. Happify app allows you develop life-changing habits Users can also access Happify Daily – free content based around happiness – as well as the Happify community and forum. And, if you really feel the app is working for you, you can unlock the full range of actives and reports by subscribing to Happify Plus. So, as a recap, here's why you should download the Happify app: It helps you build resilience for stressful experiences; It helps you build happy, healthy habits tied to positive thinking; Since even reflecting on happy memories releases happiness hormones, you can boost your well-being by making a digital scrapbook to remind you of sunnier pastures when you feel blue. 2. Happy Habits Android: free iPhone: unavailable The Happy Habits app describes itself as relying heavily on the principles of CBT, and that it works by helping to “create the conditions for happiness in [the user's] life. It starts out by giving its users a 119-item test to assess their happiness based on 14 factors; then, they administer results and suggestions, through games and soothing audios to talk you through your quest for happiness. Another Happy Habits feature are Emotion Training Audios. These are to help with managing emotions so that you can be more aware and cultivate a more positive attitude, best used when you feel overwhelmed by anger, sadness, or stress. Happy Habits: a sneak peak inside this well-being app Then, if you're feeling particularly anxious, you can also use the Relaxation Audios to unwind and to learn deep relaxation. Or, for those of you who like to find out more about the concept and the history of the pursuit of happiness, there's their Choosing Happiness Audio to delve into the idea of and search for well-being. For those of you who like to cross things off of a list, the Happy Habits app also features a Customisable Happy 'to do' list. “The best happiness are free (at least for a trial run). Many also use Cognitive Behavioural Therapy (CBT) as a basis for their concept.” Like most of the best happy apps, it's gamified, which means using it is fun, rather than a chore, with a points feature that helps you to keep track of progress. Users who like to write and keep track of their thoughts will be happy to know that the app also has a happiness journal for writing personal affirmations and recording positive events to look back on later. The Happy Habits design is a little retro, but it uses positive colours like yellow and orange, and it’s customizable. So, a recap of why you should use Happy Habits: It's based on CBT, a method that's proven to help depression and anxiety; It has a large variety of calming audios for you to listen to in the car, on the bus, or at home; It gives you a gratitude scrapbook to look back on when you need to cheer up. 3. SuperBetter Android: free iPhone: free Building resilience – the ability to stay strong, motivated and optimistic – even in the face of change and difficult challenges is tough. But the makers behind the SuperBetter app believe that using their tool will unlock your heroic potential so you can overcome tough situations and achieve goals that matter most. RELATED: Happiness podcasts – 8 that we rate At the heart of SuperBetter is the Live Gamefully® method, a framework that brings the psychological strengths and mindset of gameplay to real life. The method promotes new levels of personal growth as a result of stress and change. That's why it's called SuperBetter. A key part of building happiness is developing resilience. While bouncing back from life’s challenges is important, it’s not easy. SuperBetter makes the process easier by taking you through a series of activities that help you build resilience while reducing anxiety and depression, leading to a happier life. .embed-container { position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%; } .embed-container iframe, .embed-container object, .embed-container embed { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } XX Feeling super: SuperBetter founder Jane McGonigal The SuperBetter app has gamified the process of building happiness by creating short and simple activities that you complete as you head off on quests to build happiness-boosting skills. Completing the activities provide you with quick wins to jump-start your happiness journey. With SuperBetter you become the hero of the app, as you gain points and power by completing and tracking daily activities. Simple tasks such as taking a walk or drinking a glass of water count as a step toward your ultimate goal. You can also do it with a secret identity and superhero story of your choosing. The SuperBetter lets you collect power-ups on your quests, fight off bad guys, and get help from allies. One of our best happiness apps: SuperBetter Another unique thing about the SuperBetter app is that it's heavily science-backed. A study by the University of Pennsylvania in Philadelphia found that when people played SuperBetter for 30 days, their mood improved, symptoms of anxiety and depression decreased, and self-belief to achieve goals increased. So, a recap of why you should use the SuperBetter app: Gamified and fun; Helps you to build resilience, adopt new habits, improve skills and strengthen relationships; Research has shown it has positive results. 4. HAPPY Android: free iPhone: free OK, call us biased, but we really think our own app, HAPPY, is also one of the best happiness apps on the market too! One of the most significant factors to impact our happiness is a sense of community, and that's what HAPPY, our own well-being app, focuses on. Many of the apps on this list aim to improve our mental health, foster resilience and actively build our capacity to live happier lives by offering concrete personal exercises such as gratitude journals, mindfulness exercises, creating healthy habits, etc. These are all practical measures which we at happiness.com highly recommend. However, they are primarily done in solitude and through introspection. .embed-container { position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%; } .embed-container iframe, .embed-container object, .embed-container embed { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } The HAPPY app makes use of the key feature of the happiness.com platform – community. It's a happiness app that allows you to be in touch with people worldwide to share your struggles and support each other. To find strength in our shared humanity, our imperfection, and our deep care for each other and the planet. HAPPY is an app that aims to build a community and to use it to elevate your well-being through: Joining a conscious, global community. Engaging in big topics and intimate conversations. Sharing common interests and new perspectives. Building mutual support through shared struggles. Everyone experiences ups and downs, but how do we master the downs skillfully? The HAPPY app facilitates a safe and mutually supportive community where tools, practices and experiences enable everyone to live happy and fulfilled lives. HAPPY: our well-being app focuses on community For example, are you awake at 3am full of anxiety? Share your struggles live on the HAPPY app, and who knows where in the world someone else will be awake who relates to your experience and has kind words of support. Maybe you are in the metro on the way to work, and you can be the person who is offering those accepting words and emotional support. The HAPPY App is the mobile addition to happiness.com: your pocketful of happiness. Making the healing power of human connection – the happiness community – accessible on your phone. 5. Happier Android: unavailable iPhone: free Happier is an Apple app on a mission: to make sure you appreciate life to the fullest. Happier app was developed by Nataly Kogan, a TEDtalk speaker who emigrated from Russia when she was young and went through hard times, escaping oppression in the Soviet Union while her family got on their feet in the Detroit projects. Allegedly, Kogan vowed to find happiness, first looking towards success and wealth to achieve it. Quite understandably, this did not lead her where she wanted, so she turned towards her father's work – science – to see what next steps she could take. Happier app: an overview of what's inside In practice, the app works by helping you to be "more present and positive throughout the day," working like a life appreciation platform, or a personal life coach. Each day it prompts you to write what you're most grateful for, be it the sun shining on your back, a moment spent with a loved one, making every stoplight on the street, or getting your favourite ice cream – you can even add pictures • JOIN US! Discover more tips on happiness with our open and inspired community • These are moments that you might not notice if not for Happier, with which you can "create, collect and share those tiny positive moments." Ways you can use it are to lift your mood, take a meditation break, or enjoy the moments that make your day happier. “Happier app works by helping you to be 'more present and positive throughout the day', working like a life appreciation platform, or even a personal life coach.” The Happier app is portable and can be used on Apple watch as well, acting as your gratitude journal. It also offers “bite-sized, expert-led courses,” to teach you more about the practice and science of happiness on which the app is based, breaching subjects like strength, calmness, and gratitude. What's more, it works as a sort of happiness social media platform, where you can connect to those around you (if you want, since sharing publicly is entirely optional) and get inspired by their gratitude posts. There's something very zen about Happier, an app which urges you to think of happiness, not like a feeling, but more like a muscle to be trained and on which you can rely on your day-to-day life. .embed-container { position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%; } .embed-container iframe, .embed-container object, .embed-container embed { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } So, here's a recap as to why you should use the Happier app: Instead of selling you unattainable happiness, it helps you to appreciate what you already have; To keep a picture, easily updatable scrapbook on what you're most grateful for; It helps you learn more about the science behind positive psychology. 6. Yolife Android: free iPhone: free A relative newcomer into the happiness app scene, Yolife is described as 'your personal coach to live longer in good health'. Indeed, the vision of the Yolife founders is to add 15 healthy years to the lives of at least one million people in the world. And what does great health bring? Greater happiness, that's what. Signing up via log-in or Facebook, the first stage of Yolife involves completing an engaging health consultation, answering questions about your health, habits, exercise, social life and such. Your responses determine just how many extra healthy years they suggest you'll live in good health. .embed-container { position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%; } .embed-container iframe, .embed-container object, .embed-container embed { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } Love life: Yolife wants you to live longer in great health Furthermore, with each answer you give there's a scientific explanation behind it and the chance to read more. Indeed, Yolife is thoroughly research-based, using clinical studies and advisory board for input. The design is modern and sleek, with a refreshing sense of humor in the texts, too. After completing the consultation you can see how many estimated healthy years you have. What comes next is your personalized programme of activities which aims to boost those healthy years further by helping you to discover which areas you have the greatest potential to improve. The programme includes classes on subjects such as optimal sleeping conditions, the purpose of life, sex makes you live longer (!), different ways of fasting, and plenty more. “The vision of the Yolife app is to add 15 healthy years to the lives of at least one million people in the world.” Yolife co-founder Tassilo Weber has his own definition of happiness which is very much present in the app: "I'm not only an entrepreneur, I also studied philosophy and still consider myself a philosopher by heart. Therefore, the pursuit and definition of happiness has always been a major topic in my life. And that influence cannot be hidden, as you use the Yolife app. The happiness app Yolife has a sleek, smart design “There's even one full session called “A formula for happiness”. It boils down to two things: 1. Find and follow a purpose. 2. Stay healthy for as long as possible. With these two pillars in place, happiness has the best chance to thrive. As Yolife is an app that helps you to live longer in good health and guided by purpose, I consider happiness as one of the main value propositions that we intend to bring to at least one million people.” So, here's a recap as to why you should use the Yolife: Science-backed suggestions on practical life changes; Track your progress and growth Sleek, modern design and great colours; The best happiness apps: conclusions Of course, using these happiness apps alone won't be enough to change your life. Spending too much time on your smartphone – even on happiness apps – won't give you time to put what you learn on these apps into practice. Still, there is science to back up the claims behind these programs. For example, a meta-analysis of 51 “positive-interventions” like mindfulness activities, gratitude writing, and goal-setting found them to “significantly enhance well-being and decrease depressive symptoms.” More specifically, one of the main ideas behind the majority of these apps, counting your blessings, has been proven to make you happier. We invite you to try out what we think are the best happiness apps to see what works best for you, and what pushes you to do the little things that will make your life better. Let us know below in the comments which ones have helped you the most! ● happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up for free now to: ■ enjoy our happiness magazine ■ share and support in our happiness forum ■ develop with free online Academy courses Learning | Mindfulness | Meditation | Coaching Written by Rae Bathgate Rae Bathgate is an American journalist based in Barcelona, where she enjoys sunlight, yoga, and bookbinding.

Sustainable development goals aim to improve the living conditions, health, education, work conditions and ecosystems of the planet, both on land and at sea. But, as Ed Gould asks, what are they exactly and how do they function? It was under the leadership of Ban Ki-moon, the former Director-General, that the United Nations adopted a comprehensive programme of sustainable development goals, or SDGs as they are sometimes called. They built upon a previous framework for sustainable development entitled 'The Future We Want', a non-binding commitment and product of the UN's 2012 Rio Conference. Some in the UN, including Ki-moon, saw that this was not enough and continued to press the matter. In 2015 the UN General Assembly adopted a paper entitled 'Transforming Our World: the 2030 Agenda for Sustainable Development'. This document included a number of sections, one of which focused on sustainable development goals. There were 17 of these adopted by the UN when the paper was published. The sustainable development goals are split up further by a number of associated targets. If each of the relevant targets is hit, so the connected goal or goals should be achieved. At the time, Ki-moon said that the sustainable development goals he wanted the world to adopt would help to ensure not only its viability but also its long-term survival: “We do not have a plan B because there is no planet B,” he memorably quipped. Peace and justice for all: goal number 16 What are the 17 sustainable development goals? Each of the UN-adopted sustainable development goals has a number as well as a title, which gives you a fair indication of what it's trying to achieve, even if you need to drill down a little further to understand how it will do its job. The principle behind them is that all of the countries of the Earth are signed up to similar goal-orientated aspirations: Goal 1 – No Poverty Goal 2 – Zero Hunger Goal 3 – Good Health and Well-Being for People Goal 4 – Quality Education Goal 5 – Gender Equality Goal 6 – Clean Water and Sanitation Goal 7 – Affordable and Clean Energy Goal 8 – Decent Work and Economic Growth Goal 9 – Industry, Innovation and Infrastructure Goal 10 – Reduced Inequalities Goal 11 – Sustainable Cities and Communities Goal 12 – Responsible Consumption and Production Goal 13 – Climate Action Goal 14 – Life Below Water Goal 15 – Life on Land Goal 16 – Peace, Justice and Strong Institutions Goal 17 – Partnerships for the Goals Although when they're described by their headlines only, some of the sustainable development goals can sound a little wishy-washy, as soon as you look at the principles behind them, you can see what each is trying to achieve. For example, climate action is described as: “Taking urgent action to combat climate change and its impacts by regulating emissions and promoting developments in renewable energy.” Likewise, the second SDG of 'Zero hunger' is set to be achieved by improving food security measures and by promoting a more sustainable form of agriculture. “We do not have a plan B because there is no planet B.” Ban Ki-moon talking about Sustainable Development Goals Although some critics have pointed out that some of the sustainable development goals might impinge upon one another – for example, improved infrastructure projects might make life on land less sustainable – the key to the approach taken by the UN is the international way in which sustainable development must be undertaken in the future. After all, the entire global population's well-being, happiness – and even its survival – may require greater cooperation among the people of the world to ensure the planet is fit to live on for centuries to come. Essentially, the sustainable development goals try to offer a blueprint as to how all countries should regulate their citizens and organizations in order to do the best by the planet and its people. Doctor's orders: good health and well-being is another goal Why were sustainable development goals created? With increasing worldwide trade, many considered that globalization could have a negative impact on those people around the world who could not access its benefits. In addition, it was thought that an international approach to solving sustainable social and economic development was required in the post-Kyoto Accord world. This was due to the perception that as burgeoning economies around the planet were making great strides, they might be doing so without necessarily working with all of the regulatory safeguards that more established industrial economies have in place. Ultimately, the 17 sustainable development goals were developed in order to try and create a better future and more sustained happiness. As such, the proposals started to be acted upon by as early as 2016. How are sustainable development goals implemented? In just about every country of the world, individuals, educational institutions, governments, local authorities and non-governmental organisations have been taking on all kinds of work on the sustainable development goals that are relevant to them. As you might expect, the greatest responsibility for action plans resides with national governments. The governments of each country must translate the goals into a legislative framework which all businesses and individual citizens need to comply with. Furthermore, a national plan of action must be developed with establishes targets against any budgetary considerations. Part of the final sustainable development goal is to promote international action, and this can be seen in the way that richer countries are encouraged to seek out partners. This is because it was thought from the outset that poorer countries would need the support of more affluent nations in order meet all of their commitments under the programme. “The entire global population's well-being, happiness – and even its survival – may require greater cooperation among the people of the world to ensure the planet is fit to live on for centuries to come.” It's fair to say that not all of the burden of meeting sustainable development goals comes down to the actions of individual governments. The Council of the Baltic Sea States decided to make their plans in cooperation with one another and published their proposed actions in a document known as the Baltic 2030 Action Plan, for instance. In India, a policy think tank, known as the National Institution for Transforming India, was charged with coming up with many of the proposals that would see the country meet its ongoing SDG commitments. However, individual states within India have already begun implementing their own proposals in a way that's relevant to their particular circumstances and needs. As such, implementation of sustainable development goals is very varied, operating at both the sub and supranational state levels. Goal 4: quality education for all Who uses sustainable development for their goals? Despite the good work that's already underway with SDGs around the world, there is some variation with its take-up so far. According to the World Economic Forum (WEF), countries like Canada, the UK, France, Germany, Italy, Australia and New Zealand are all performing quite well. That organization gave all countries which were signatories to the UN programme an index rating between zero and 100 to better judge its actions by. As you might expect, these countries and others like them, such as Spain, Japan and Denmark, were all categorised as 70 or above. When they measured their performance across all 17 goals – some which they might have been meeting due to EU policy directives anyway, thereby giving them a head start over other countries – European countries did especially well. Sweden was found to be the best-performing nation with an index of 84.5. Canada was the top country outside of the EU, in 13th place with an index of 76.8. RELATED: Social justice isn't just for superheroes Equally unsurprisingly, the war-torn Central African Republic and troubled Liberia were at the bottom of the WEF's list of achievers with sustainable development goals. In fact, with the exception of Haiti and Afghanistan, they found that nearly all of the lowest-achieving countries were in Africa. As such, the WEF has called for international mechanisms to come into effect that will assist those at the bottom of the pile to meet their commitments by the programme's deadline of 2030. That organization suggested direct foreign investment, technology sharing and a tranche of global tax reform measures as ways forward. Among the key players in any UN-sponsored global programme is inevitably the United States. According to the UN's own information, the US has taken a large number of steps toward fulfilling its commitments, not least with a statewide sustainability programme for the whole of Hawaii. In addition, US schemes like the Bridge Initiative have sought to improve social and economic development across several sub-Saharan countries. Despite these measures – and more – the US still ranks as only a middling performer among countries, according to the WEF. At the UN, it's hoped that one of its major partners in many areas of international cooperation will see a dramatic improvement when it comes to sustainable development goals prior to the 2030 deadline which moves ever closer. ● happiness.com | The fine art of being: learn, practice, share Are you a happiness.com member yet? Sign up for free now to: ■ enjoy our happiness magazine with practical life tips ■ share and support others in our happiness forum ■ learn with free online classes in our happiness Academy Sustainability | Global income distribution | Human rights Written by Ed Gould Ed Gould is a UK-based journalist and freelance writer. He is a practitioner of Reiki.

We're busier in our jobs than ever before, so could mindfulness in the workplace help us to work more productively and calmly? Calvin Holbrook looks at mindfulness at work and shares six tips to stay present in our jobs. The modern workplace can be full of distractions: loud conversations, interruptions from colleagues, chat channels such as Slack, phone calls, meetings, presentations, mobile phones... and just the internet in general. There's always something that can take us away from the task we're working on. So how can we apply the principles of mindfulness to feel more present at work, as well as boost our productivity? Someone who knows about staying mindful on the job is Jutta Tobias PhD. She's a social psychologist with 20 years of work experience in organizational development and capacity-building. Dr Tobias researches and teaches personal development and leadership in collaboration with executive students and in a variety of organizations. Through her teaching and coaching, Tobias helps individuals develop their personal resilience and emotional intelligence. She works with groups to help improve their decision-making, overcome obstacles, and generate sustainable performance. Dr Tobias' current research focus is on establishing a scientific evidence base for linking mindfulness-based interventions with organizational transformation. Mindfulness at work We spoke with Dr Tobias about mindfulness at work and she offered some valuable insights: “In the last couple of years when I ask people how they are doing in their organisation, they’re no longer just saying they’re busy, they’re actually saying ‘I’m overwhelmed at work.’ “Or they’re now seeing business as the status quo, if not the hero status: ‘I’m busier than you!’ But it doesn’t necessarily make people more effective. And mindfulness practice and mindfulness as a state or a way of being, is a little bit the opposite or the antidote to moving fast to being busy. It’s actually about being.” .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%; } Video by Arlo Laibowitz Mindfulness at work: the studies Research into mindfulness in the workplace is fairly limited, although there are a couple of studies that appear to back its benefits. In a study conducted with Duke University, the insurance company Aetna had over 10,000 employees participate in a mindfulness or yoga class. Aetna found that among those who took part, there was an almost 30 per cent reduction in stress levels, a 20 per cent improvement in sleep quality and a 19 per cent reduction in pain. Participants also became more effective at work, gaining an average of 62 minutes per week of added productivity. The conclusion? Mindfulness at work resulted in a healthier and more effective workforce. “There's always something that can take us away from the task we're working on. So, how can we apply the principles of mindfulness to feel more alive and present at work?” Similarly, a study published in the Journal of Occupational and Environmental Medicine and reported on by Greater Good Science Center found benefits to mindfulness in the workplace. The research sought to determine whether an online mindfulness program created for the Dow Chemical Company, could reduce stress while simultaneously enhancing the well-being and resilience of employees. RELATED: Unhappy at work? Here are the six things you need to find Just under 90 participants completed scientific scales designed to measure their levels of stress, mindfulness, resiliency and vigor. They were then divided into two groups — one to take the online mindfulness class and one to join the wait list for it. The researchers came back six months later, just as the first group was finishing the class. And they found that, in fact, the group that took the class was doing a lot better than the group that hadn't yet taken the class – they were less stressed, more resilient, and more energetic. “This online mindfulness intervention seems to be both practical and effective in… enhancing overall employee well-being,” the researchers concluded. Six tips for staying mindful while working So, it seems there is some good evidence that being mindful in the workplace can make us happier and more productive. Even without a formal meditation practice, there are simple and practical steps you can take to give yourself a better chance of staying mindful and present while working. Here are six of the best: 1. Be email efficient New emails in our inbox have a habit of seducing us away from the task at hand to give them our undivided attention. Perhaps it’s because we’re not really enjoying our task so we're looking for an easy distraction. But it could also be because completing small, easily accomplished tasks like replying to an email releases dopamine, one of the happiness hormones, in our brains. However, in fact, answering mail throughout the day means we end up disrupting our focus from the task at hand. • JOIN US! Sign up to learn more about meditation and mindfulness • So, instead of answering email as soon as it pings into your inbox, be email efficient and allot dedicated periods of time to replying to messages. For example, use 30 minutes first thing in the morning to reply to any urgent mails you have, or wait until you have completed one of your major tasks. Apply mindfulness when opening your inbox and watch your productivity rise. Be mindful at work with deep breaths shutterstock/fizkies 2. Turn off pop-up notifications Just like emails, these take your attention away from the task at hand and distract you. Turn off all unnecessary notifications, and, instead, set your own mindfulness notification system with an hourly alarm on your phone during the day. Every hour when your phone pings, take a mindful breath or rub your hands together to become aware of your senses. It will help you come back into the present moment and refocus. Dr Tobias agrees. “The easiest and quickest instruction that I give to others and to myself is that practising mindfulness is all about coming to our senses, and it's a bit of a metaphor but it’s also a physical instruction: get in touch with my body: feel,” she told us. “I rub my hands together, and for a moment or two, notice the sensations in my fingers and my hand and that brings me back into the here and now. The people that now how to do this simple instruction and do it consistently are more present. And because they’re more present, they’re actually more satisfied.” RELATED: Mindful minutes – 10 small practices that make a big difference 3. Accept what you cannot change Acceptance lies at the heart of mindfulness. To be mindful means to accept this present moment just as it is. And it also means to accept yourself, just as you are at this present moment. It doesn’t mean giving up, but it does mean acknowledging how things currently are before trying to change anything. Making mistakes – big or small – at work happen all the time and we need to accept it when it happens instead of worrying. Here’s a workplace example, you made a huge typo in a social media post and can't change it or you went way over your planned budget. Firstly, you should accept that you ca cannot change it so you need to try to move on with the situation by learning from it. RELATED: How to show compassion at work Lack of acceptance can lead to denial of the fact or avoidance (trying to avoid the issue or skipping meetings with your supervisor) or even aggression (blaming someone else for the mistake or taking it out on others). Instead, try to accept the situation, talk to the necessary staffers involved and learn from your mistakes. Acceptance actually leads to change. Self-acceptance is even more powerful. It involves embracing all facets of yourself — your weaknesses, shortcomings, aspects you don’t like and those you admire. When you can accept yourself, you reduce energy-draining self-criticism. You’re then in a better place to enjoy your successes and laugh off your shortcomings. 4. Finish one task before you begin the next People often love to big up their multi-tasking abilities, but the truth is, nobody can actually multitask – trying to do two or more tasks at the same time and switching back and forth between them just isn’t efficient. “Being a single-tasker is more productive and a great way of seeing how much actual time – not including distractions – you spend on regular work activities.” Become a single-tasker by planning a time journal of your working day. Spend five minutes in the morning making a list of all the tasks you have to complete on any given day, then focus on completing one at a time, tracking the time you take for each. It’s more productive and is a great way of seeing how much actual time – not including distractions – you spend your time on regular work activities, which will help you plan your workload more efficiently in the future. 5. Mindfulness exercises You can train your brain to become more mindful by carrying out small mindfulness exercises. In a busy workplace, it’s probably not possible to take 30 minutes out to meditate, but that doesn’t mean you can’t be mindful at work: even a minute or two of simply taking time out to connect with yours senses and how you’re feeling can be classified as mindfulness. • JOIN US! Sign up today and make new friends at happiness.com • Take time out throughout the day to practice small mindfulness exercises in the office, for example, simply to sit upright and focus on your breath for a couple of minutes. Count on each exhalation and release any distractions by going back to focusing on your breathing. During times of high pressure in the workplace, practicing a short mindfulness exercise such as this breathing example can be a godsend. 6. Make meetings more mindful Work meetings are often seen as a necessary evil: they can be painful and unproductive if not managed correctly. But, by being mindful about meetings, you can even turn them into a highly useful and even enjoyable experience. Break to stretch and rub your hands shutterstock/TORWAISTUDIO Firstly, check in with yourself before a meeting. Notice what mental state you're in. Are you excited or frustrated and anxious? By becoming aware of your mental state, you have the chance to reconsider the state you want to be in for the duration of the meeting. If you take part in a state of appreciation or contribution, the impact will be much more positive than if you’re coming from a place of frustration or anger. If you find yourself getting stressed or tense in a meeting, try to focus on the breathing exercise mentioned before. Mindful meetings wrap up effectively and with firm intentions: What have we decided? Who is going to do what and by when? How can we resolve the issues we have agreed upon today? Also, wherever possible, any potential distractions should be removed from meetings, ie, no mobile phones! The takeaway: mindfulness at work Our workplaces are full of distractions that take our attention away from the job at hand. But research suggests that by being more mindful at work we can boost our productivity and reduce stress levels. If you regularly practice the mindfulness at work tips printed above, you should hopefully feel the benefits! ● Main image: shutterstock/pathdoc You might be interested in our other interviews around work. Watch Bodhin Philip Woodward on the impact of mindfulness and compassion in daily life, and our chat with the organizers of co-founders of the summit, Liz Hall and Luis San Martin. 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 ■ self-develop with free online classes in our happiness Academy Anger management | Resilience | Leadership Written by Calvin Holbrook Calvin edits the happiness.com magazine, as well being an artist and travel lover. He also loves hiking, nature, swimming, yoga, sweaty dancing, and all things vintage!

In today's noisy and unsettling world, in can be difficult to find inner peace and tranquility. Dee Marques explores the three key techniques that can help: mindfulness, shadow work and cultivating equanimity. It’s true that human history has always been marked by unsavoury events, but perhaps you share the feeling that these days, conflict, hatred, and violence suddenly seem to be all around us. Feeling you don’t really know what’s happening to the world is deeply unsettling and can threaten your inner peace and happiness. Yet, there are things you can do to counteract these emotions. Here are some ideas on how you can promote inner peace within yourself – and with others – regardless of how uncertain the world around us may be. Finding inner peace When dealing with hatred and violence, finding ways to promote inner peace requires mindful action. Here are the three key techniques you can use to try and find that inner calm and quiet. 1. Mindfulness Our first suggestion is to practise mindfulness. Not just because of its ability to transform your inner self, but because it can change your perception of the world, too. Indeed, scientific studies have shown that regular mindfulness practice appears to shrink the amygdala (the part of the brain that controls feelings of fear), while at the same time activating the pre-frontal cortex, which is associated with decision-making and awareness. All this means that mindfulness can help us regulate our emotions instead of simply reacting to triggers. It also helps us make more balanced judgements about what’s going on around us, as well as inside us. Discover some great mindfulness tips, such as mindful eating and drinking, gratitude walks and creating a start-of-the-day ritual. Finding inner peace through gratitude walks 2. Shadow work When it comes to finding inner peace and calm, our second suggestion is to engage in shadow work. This transformational practice is based on the idea that our feelings and perceptions about ourselves dominate the way we feel and act towards others. The shadow is the “negative you” or “your dark side”. With shadow work, instead of pushing it to the back of your mind or repressing it (as most of us feel tempted to do), you should explore it. This helps you to learn more about your own prejudices and misconceptions. The basic outline of shadow work looks like this: Acknowledge the negative emotions triggered by some people, news or events. Connect with your shadow and establish a conversation with it. What is it trying to achieve? Is its overall intention positive or negative? In most cases, your shadow holds on to negative emotions to protect you from harm. Can you find other ways of achieving the same without getting caught in a negative circle or without blaming others? Last but not least, remember that peace is not a goal that can be reached through certain mediums, but rather peace is the medium itself. In other words, use peace to bring inner peace by showing kindness and consideration towards your body and mind. For example, loving-kindness meditation has been proven to reduce self-criticism, promote peace with ourselves and others, and generate positive feelings towards strangers. .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%; } Loving kindness meditation for inner peace YouTube/LovingKindnessMeditation 3. Cultivating equanimity Cultivating equanimity can also help you to find inner peace and also peace with the outside world. Equanimity is one of the Four Sublime States in the Buddhist tradition, and the word derives from Sanskrit expression that means “to see without interference”. Equanimity is also defined as even-mindedness, a balanced reaction to both positive and negative events or thoughts, and the ability to achieve a state of mind that cannot be affected by bias and prejudice, but that's driven by compassion instead. “Finding ways to promote peace requires mindful action. Basically, you’ll need to disarm the inner world first in order to disarm the outer world.” Cultivating equanimity involves re-wiring your brain through conscious practise. Yoga (especially gratitude yoga) provides the ideal conditions to work on this. Find your equanimity mantra (something that reminds you of the need to stay unbiased), start your yoga session, and take note of any negative reactions triggered by thoughts or people you dislike. Keep referring to your equanimity mantra while acknowledging that you are responsible for your own happiness and peace of mind. Finding peace in the outside world Of course, we should all do our best not only to promote inner peace in our minds, but also in the outside world. To do that, you don’t need to make grand gestures. As Buddhist author and peace activist Thich Nhat Hanh said: “Learn the art of making one person happy, and you will learn to express your love for the whole of humanity and all beings.” So, here are 10 easy-to-put-into-action gestures of peace and kindness: Send a heart-felt handwritten card to a friend or relative Compliment a colleague and express how much you appreciate them Offer a small gift (e.g. fruit, biscuits) to the person who delivers your post Donate to a charity shop Volunteering is important. Try it at a shelter or soup kitchen Offer your place in the queue to the person behind you (or try another random act of kindness) Track down an old teacher or lecturer, and send them a note of appreciation Bake some treats and take them to work to share with colleagues Let another driver into your lane Strike up a conversation with a homeless person Meditation can help you to cultivate inner peace shuttertsock/Jack Frog When it comes to finding inner peace and calm in troubled times, it’s important to resist isolation, even if this seems to go against our most basic instincts. For example, you could get involved in community-building initiatives, as this can help establish meaningful conversations with those who hold different views. You can also join non-violence organizations, or learn more about how prejudice and stereotypes affect us by signing up to prejudice reduction workshops or seminars in your local area or online. Conclusions: finding inner peace Finding kindness and peace within yourself and in the world won’t happen overnight, but mindfulness practise, shadow work, cultivating equanimity, and resisting isolation are within the path to hope and joy. To cope with the troubled times we're currently living in, you’ll need to be persistent and willing to challenge your inner self. ● Main image: shutterstock/marvent happiness.com | The fine art of being: learn, practice, share Are you a happiness.com member yet? Sign up for free now to: ■ enjoy our happiness magazine with practical life tips ■ share and support others in our happiness forum ■ learn with free online classes in our happiness Academy Gratitude | | Meditation | Volunteering 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.