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At the outset, future self journaling might just seem like writing letters to your future self, but science shows it's more than a 'feel-good hack' if done correctly. Sonia Vadlamani walks us through how starting a future self journal could help you to build the future you envision. Journaling can be an enriching experience, with benefits like stress management, improved focus and enhanced productivity. Studies have also found journaling to be an effective Cognitive Behavior Therapy (CBT) tool for preventing depression. There are many different journaling techniques – such as the ten minute routine or gratitude journal – and each method has been found to allow us to become more aware of our thoughts and actions. Future self journaling is one of the newest forms to gain attention. Shortly after I started journaling in 2018, I noticed a shift in how I perceive potentially stressful situations and negative feelings, and how my reactions to these stimuli stem from a place of awareness, rather than from the ‘autopilot’ mode. I began to visualize my future plans and strategized supportive, time-bound goals: develop an attitude of gratitude, up my personal-growth game, build a fitter and stronger me, expand my knowledge about nutrition and well-being, to name a few. Future self journaling focuses on this positive shift you hope to bring in your life by guiding attention towards your current behavior and thoughts. What exactly is a future self journal? Journaling is not a modern-era practice by any means – for years people have found it useful to document their feelings, emotions, and dreams. Future self journal essentially involves getting in touch with your inner self and manifesting the future you desire. It works with using a positive outlook, which can help you overcome any creative blocks and navigate your life in a more focused direction. Take note: future self journaling focuses on positive changes Let’s take a deeper look at how it can help you attain the future goals you set for yourself for months or years from now. The subconscious vs. conscious mind A study by the National Science Foundation revealed that our brain can process 12,000 – 70,000 thoughts every day, 80 per cent of which tend to be negative. Robert L Leahy, the renowned researcher behind the emotional schema theory, found in a study that nearly 85 per cent of our worries do not come to realization, and that most of our fears and negative thoughts stem from the patterns of behavior we’ve subconsciously ingrained over several years. This means that even though we’re not aware of all the thoughts and feelings we experience, our subconscious mind still attaches meaning to these, thus altering how the conscious mind reacts towards future decisions and experiences. Our negative reactions – like cynicism, skepticism, anger, frustration, and other self-sabotaging tendencies – could be stemming from the patterns and habits shaped by the subconscious mind. RELATED: Learn how to stop overthinking with these 9 tips The vicious cycle continues, until we decide to become aware of our thoughts and make active modifications to the way our subconscious mind processes various thoughts. Future self journaling can make you more conscious of how you react to the stimuli around you, empowering you with a potent tool – the choice of response. “Future self journaling can make you more conscious of how you react to the stimuli around you, empowering you with a potent tool – the choice of response.” Deborah Ross, a certified journal therapist, explains that the negativity bias of our subconscious mind can be countered with constant efforts to rewire its connections through expressive journaling. The brain is like plastic, wherein neuroplasticity – or the ability to recreate neural pathways in the brain – occurs through consistent repetition of intentional acts. Therefore, future self journaling needs to be purposefully carried out as a daily task to reinforce newer connections in our brains. Starting a future self journal The subconscious mind may resist these changes in its patterns that future self journaling encourages. You may find it ridiculous or uncomfortable at first to take a hard look at your subconscious patterns, and to jot down your innermost thoughts. However, each time you fight the resistance and still choose to journal, you’re a step closer to overcoming this mental resistance barrier. There’s no set 'right' time to journal but many people find it helpful to approach future self journaling first thing in the morning, when its quieter. Others find it easier to compose their thoughts right before going to bed, as they relive their experiences through the day. You may need to experiment a bit with different timings to find what suits you best. Here are some further tips to help you gradually build the habit of future self journaling: 1. Observe your current behaviors Knowing what you’d like to change requires considerable introspection – observe the reactions and behaviors that you think are preventing you from attaining your highest potential. List down all the aspects you wish were different about you, and how changing these will have a positive impact on your future. 2. Focus on one behavior Trying to change all the behaviors you don’t like about yourself could be overwhelming and you may give up fast. It’s wiser to target just one behavior at a time, even if it’s something simple like, “I would like to procrastinate less” or “I would like to change how defensive I get when contradicted”. 3. Create affirmations to encourage this change Affirmations are positive statements that help inspire a change. These also help you to feel confident about your ability to change, especially if you’re targeting a very core pattern. For example, if you’re targeting your tendency to procrastinate, you can make affirmations centered on this, like “I’m capable of avoiding non-supportive actions and distractions” and “I will focus on the task at hand and give it everything I’ve got”. Regular future self journaling can rewire our brains shutterstock/Peshkova 4. Build strategies and an action plan While affirmations can keep you motivated, your dreams will become a reality only when you put in the work needed. Creating strategies to support the change you desire and breaking your goals into small, everyday actionable plans with due accountability will put you on the fast-track to achieving your dreams. 5. Develop the gratitude attitude Being grateful for the smallest blessings and documenting the same in your journal can create a lasting impact and accelerate the process. 6. Develop a template Creating a framework for your future self journaling process can help you achieve lasting results in several areas of your life. It’s also helpful in maximizing results, especially if you can dedicate limited time to journaling daily. “Knowing what you'd like to change requires considerable introspection – observe the behaviors that you think are preventing you from attaining your highest potential and note them in your future self journal.” A simple template is preferable to an overly complicated one which may leave you struggling for adherence. Some future self journaling templates are available online, but you can also customize your own. An ideal template consists of: questions you’d want to ask yourself everyday regarding the behavior you wish to change affirmations towards the same actions taken to support this what you’re grateful for, and the timeframe you’ve allocated to achieve this goal. Tips for when the words won’t flow There are times when you may feel stuck or when your mind is resisting change, so you may be tempted to quit future self journaling. Here are some tips that could help you to carry on: 1. Ignore the mental chatter Recognize the fact that even by acknowledging your subconscious behavior and resolving to change how you react, you’re taking a giant leap ahead towards creating a future you envisioned. 2. Overcome the ‘perfection trap’ Some days it’s enough to simply get the job done, instead of not doing anything at all while waiting for inspiration to strike. 3. Avoid self-blame Sticking to a schedule helps immensely, but refrain from attaching too much meaning to the days you might’ve missed. Instead, try looking at each day as a chance to unleash your unlimited potential. Future self journaling: the takeaway Future self journaling teaches us that to realize our goals, we need to stay in touch with who we currently are. This can ultimately aid in the expansion of our consciousness and shape us into more accountable, self-aware, and determined individuals. As with most keystone habits, journaling will be an effective practice if you do it daily and dedicate the same amount of time to it each day, without any shortcuts. • Main image: shutterstock/Ivan Kruk happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up for free to: ■ enjoy our happiness magazine with practical life tips ■ share and support others in our happiness forum ■ self-develop with free online classes in our Academy Gratitude | Motivation | Authenticity | Success | Goal setting 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.

When Jacqui Paterson started stargazing with her kids during the COVID pandemic, it changed their lives for the better. She explains the power of gazing at the stars and the proven benefits of this awe-evoking (and free!) activity. I’m a glass-half-full girl by nature, but even I was struggling earlier in the year. A terrifying virus was tearing across the planet and the entire world had ground to a halt; I was consumed with worry about my family and paying the bills, and whether life would ever be the same again. Then, one evening I went outside and stopped dead in my tracks. The sky was clear and pitch black, and the stars were shining so brightly I literally gasped. As I stood under that twinkling ceiling, gazing at the stars, I was overwhelmed with wonder. I remembered an app I’d downloaded a couple of months earlier, which identifies all the stars, constellations, satellites and planets. Calling my daughters, aged 10 and 12, we raced upstairs, where we had an unobstructed view across the night sky. Using the app, we were thrilled to discover that bright white star hovering over the horizon was actually Venus. We skimmed past Betelguese – a dying red supergiant star 700 times the size of Earth – and through the constellations of Gemini, Auriga and Perseus. Gazing at the stars has meditative benefits shutterstock/VARUNA In that moment the world no longer seemed like an unfamiliar place. It reminded me that the Earth had been around for 4.5 billion years and had endured things much more dramatic than a virus, which instantly brought my worries into perspective. Plus, that twinkling night sky was just so beautiful – so stop-you-in-your-tracks gorgeous – I felt happier and calmer just looking at it. It became our thing to sit at the window evening, gazing at the stars. Not only did it help us let go of that nervous lockdown energy, for half an hour each day we got to ‘travel’ outside our four walls. What is stargazing? So, what is stargazing? For a start, it’s nothing new; for millennia humans have looked to the skies for guidance and reassurance, and to find meaning and purpose in their existence. “The sky has been a part of human experience since we were able to think, in some form or manner,” says Dr Daniel Brown, Associate Professor in Astronomy and Science Communication for Nottingham Trent University. It’s been used to construct time and mark the passage of it, while celestial navigation – using the stars as reference points – has helped us explore the Earth for over 5,000 years. Astronomy has provided us with that link between sky and Earth; a way for us to understand and engage with the heavens. Constellations have always played their own important role too, Dr Brown says. So much so, rock paintings depicting them have been found dating back over 40,000 years. “The sky was clear and pitch black, and the stars were shining so brightly I literally gasped. As I stood under that twinkling ceiling, gazing at the stars, I was overwhelmed with wonder.” Perhaps surprisingly, the constellations have remained practically unchanged since being deciphered and named by Greek astronomer Ptolemy in the 2nd century AD, even resisting an attempt 1,400 years later, by Julius Schiller, to reimagine the stars into biblical and early Christian figures. Its offshoot, astrology (once an accepted part of astronomy, but now considered a ‘pseudo-science’), is also thought to have played a valuable part by helping society to make sense of different people and personalities. How can I do stargazing? Perhaps the biggest advantage of gazing at the stars is that it’s free and accessible to every person on the planet – regardless of how, or where, you live. It can be carried out with the naked eye; alternatively, there are telescopes to suit all budgets and smartphone apps that bring ancient skies to life with augmented reality technology. The darker the sky the better, as the stars can shine in their full and natural glory. The International Dark Sky Places conservation program has curated a list of parks and reserves that are completely undiluted by light pollution. While these conditions are ideal for gazing at the stars, you can try it anywhere with a view of the clear sky (you might need to focus more in urban areas to block out distracting light and noise). Dress appropriately – you don’t want your meditation cut short because you’re cold – and find yourself a safe, comfortable spot with a clear view of the sky, like open parkland, or your back garden. If you’re planning to stargaze in the city, get as high up as you can; good spots include rooftop gardens, skylights or even looking out of large windows. RELATED: Outdoor Meditation: How to Meditate in Nature Living on a Houseboat The 6 Science-Backed Benefits of Living Simply Turn off all the lights you can, allow your eyes time to adjust to the darkness, then scan the skies for a particular spot or star to concentrate on. Soften your gaze and look slightly away from your target to see it more clearly (this is called averted vision and works because the cells in the sides of our eyes process low light better than the ones in the centre of your eye). Use an app to identify stars and constellations, and even the odd satellite looping overhead, or go ‘old school’ with a penlight and a stargazing guidebook. Alternatively, don’t even try to work out what you’re looking out, just lie back and enjoy the celestial show. While gazing at the stars, be conscious of your breath slowing and your body relaxing. Take in the sights, but also the sounds and sensations. Let your mind drift where it may; if irrelevant thoughts intrude, acknowledge them and let them go. Try not to feel frustrated if your meditation doesn’t go to plan, says Mark Westmoquette, author of Mindful Thoughts for Stargazers – find your inner universe and the recently released Mindful Universe. If the night is overcast, focus instead on the movement of the clouds and the way the stars intermittently peek out, he suggests, and appreciate the sky’s beautiful, changing nature. The benefits of gazing at the stars Westmoquette has a rare insight into both the science of stargazing, and its meditative effects. In 2013 he left a career in astronomy research to become a full-time yoga and meditation teacher. Today he melds both worlds by running monthly stargazing evenings from his home of St Helena, a tiny volcanic island in the South Atlantic. “I began to see how the tools of mindfulness could equally apply to stargazing, and how it could be a very mindful activity,” he explains. “During periods of worry and anxiety, when you find yourself lying awake at night, the familiar constellations and the slow wheeling of the heavens can be a reassuring source of comfort,” says Westmoquette. “Looking up at the stars can become a silent retreat into wonder and awe. I find that considering the enormity of space and time and the existence of our tiny planet within that, always helps put my personal worries into perspective.” RELATED: 8 Reasons Why Awe Makes Your Life Better The eternal nature of the heavens can also bring comfort. When we look upwards, we’re essentially seeing the same stars and planets as our ancestors, and their ancestors and their ancestors before them, Westmoquette says. There’s something comforting about having that constant, especially when the world is in a state of flux. Stargazing gets kids used to asking bigger questions shutterstock/KIDSADA PHOTO According to psychologist Dr Katie Sparks, time spent in nature helps our bodies return to a natural rhythm. “We are part of nature, but we have become detached from it,” she says. “The demands on our attention from our fast pace of life are exhausting us both mentally and physically.” When we return to nature – by going for a walk, or gardening, or gazing at the stars – this calming contrast becomes obvious, she says. “The focus is shifted off our minds, which are constantly churning, and into our bodies. This helps to relax us physically, as we can then notice any bodily tension and breathe into it. It also helps us relax mentally by giving ourselves a break from our thoughts.” “While gazing at the stars, be conscious of your breath slowing and your body relaxing. Take in the sights, but also the sounds and sensations. Let your mind drift where it may.” In a year when school has been turned upside down, gazing at the stars is also a fun activity to enjoy with children. When they ask, ‘what is stargazing?’ you can reply by teaching them astronomy, or philosophy (opening up conversations about why we’re here, and whether there is a higher power, or a grand design), or even by discussing legends and folklore. You can even watch the International Space Station arcing across the sky, and imagine what the astronauts are doing as they look back down on the Blue Planet. Learning about the infinite worlds beyond our own can help replace their anxious thoughts with ones of fascination and wonder instead. Studies have shown that experiencing a sense of awe – a feeling of reverential respect mixed with fear or wonder – prompts us to think outside of our own selfish needs and increases humility, helping us accept and appreciate life. So next time you’re feeling anxious and overwhelmed by life, the solution could be, literally, written in the stars. • There are over 130 officially accredited ‘Dark Sky Places’ internationally, including Exmoor National Park, UK, Snowdonia National Park, Wales, Cosmic Campground, New Mexico, US, Death Valley National Park, US, Grand Canyon National Park, US, Warrumbungle National Park, Australia, and Aoraki Mackenzie, New Zealand. Search the International Dark Sky Places website for the full list. Main image: shutterstock/Dudarev Mikhail happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? Sign up for free now to enjoy: ■ our happiness magazine with practical life tips ■ share and support others in our happiness forum ■ learn with free online classes in our happiness Academy Astrology | Nature | Family activities | Meditation Written by Jacqui Paterson Jacqui has been a true-life and travel journalist for over 25 years, and has travelled all over the world telling people's stories. Originally from New Zealand, she's now based in the UK, where she also wrangles two pre-teen daughters, and runs her lifestyle blog, Jacqui Paterson.com.

Combining the scientific knowledge about meditation with advice on personal and spiritual growth, 6 phase meditation can help us live more compassionate and fulfilled lives. Dee Marques explains the benefits of this meditation style and how to practise it. We’ve all heard about the benefits of meditation: greater clarity, a strong focus on the positive, and the unrestricted flow of energy. But I won’t lie: getting into meditation is tough, and being consistent is even tougher. One of the main things stopping people from starting a meditation practice is that it takes time, and you need to do it daily if you want to get the best possible results. But we all have busy lives and we all know how difficult it is to make time for ourselves. Another thing stopping people from trying meditation is the huge amount of choices out there. Mindfulness, vipassana, body scan and guided meditation are some of the most popular meditation styles, but even choosing among these can be overwhelming for a beginner. Where do you start? How do you know you’re on the right track? And how do you fight distraction and lack of motivation? I’ve been there, so I’m always looking for ways to be more consistent in my meditation practice. I recently came across a meditation technique that seems to tick all the boxes: 6 phase meditation. So today I want to share how this technique can enrich your life. What is 6 phase meditation? So-called 6 phase meditation was developed by Vishen Lakhiani. He's the award-winning founder of Mindvalley, a company focused on using technology to promote personal growth and spiritual development. Lakhiani is also a well-known author of best-selling books covering topics like self transformation and unleashing the power of our mind to achieve success. 6 phase meditation incorporates six distinct steps 6 phase meditation is one of the programmes available from the Mindvalley website. This is one of the things I liked the most about it. The programme format is presented in an easy-to-follow and structured way. This takes out all the guesswork involved in figuring things out by yourself, so you can jump straight into the sessions. The 6 phase meditation course is free to enrol on (although sign-up to the site is required). The idea behind 6 phase meditation itself is to combine scientific knowledge about how our brain works as well as the most effective and transformational advice published in the world of personal and spiritual growth. This guided meditation programme tackles common roadblocks in meditation practice so you can prevent the things that lead many people to give it up after a few days or weeks: a restless mind, self doubt, or the struggle trying to apply ancient principles to our modern lives. “The idea behind 6 phase meditation is to combine scientific knowledge about how our brain works with transformational advice published in the world of personal and spiritual growth.” According to Lakhiani, meditation isn’t about clearing your mind. He accepts that the brain is meant to be constantly working, so the programme focuses on redirecting our brain power. The main goals of 6 phase meditation are helping you win the battle against anxiety and stress, connecting with your creative and intuitive side, boosting happiness and productivity, and living more compassionate and fulfilling lives. To achieve all this, the concept of abundance is key in every stage of 6 phase meditation. With this technique we can identify the ways in which we sometimes self-sabotage, then get rid of anything that holds us back from reaching true abundance and a sense of purpose. This is one of the fundamental benefits of meditation practice. How to practise 6 phase meditation Completing the full 6 phase meditation training programme only takes seven days. During these seven days, you’ll need to set apart 15 to 20 minutes to follow the online sessions and go through each of the six phases. Here’s an overview of the main stages of 6 phase meditation: 1. Connection The first step in 6 phase meditation is developing a sense of connection with yourself and your surroundings. Consciousness is the main enabler of this deep sense of connection, so it helps to visualise it as a bright warm light. Picture the light as it starts wrapping up your body then gradually expands to everything else: your house, your neighbourhood, your city, your country, and the entire planet, all while being aware of your connection to it. 2. Gratitude During the second step of 6 phase meditation the focus is finding things to be grateful for. Lakhiani suggests making a mental list of five to ten things you’re thankful to have in your life. You may even find more once you get started. They could be anything from having good health to the pleasant scent of your favourite herb in the kitchen window sill. Then, amplify the sense of gratitude by immersing yourself in how you experience these things through your five senses and recreate the experience. RELATED: Gratitude meditation Visualization is a key step in 6 phase meditation shutterstock/fizkes 3. Forgiveness Finding abundance in our lives is difficult if we hold grievances against others, as doing this deprives us from the benefits of forgiveness. Asking forgiveness doesn’t need to be done in person, and unfortunately some of the people we had conflict with in the past are no longer with us. However, it’s still possible to reach out to them in our minds, ask forgiveness, and replace conflict with peace. Once you let go of negative emotions, you’ll start to feel how the sense of connection developed in Stage 1 glows even brighter. 4. Visualization The fourth step of 6 phase meditation takes you through a vivid visualization of your future so you can finally start living the life you want. Lakhiani’s advice is to choose three areas of your life where you’d like to see improvement. For example, they could be family relationships, work and fitness. During the session, you’re asked to visualize how you’d like them to unfold within the next three years. Then, make the experience real by drawing in your five senses into the visualization. “The main goals of 6 phase meditation are helping you win the battle against anxiety and stress, connecting with your creative side, boosting happiness and productivity, and living more compassionate and fulfilling lives.” 5. Daily intention The purpose of this session is to help you realise that our future starts with what we choose to do on a daily basis. During the daily intention stage, the focus is on visualising what it would be like to live the best possible version of your day. Think about what would you be doing, how would you be feeling, what specific emotions would you experience. Then imagine what would be your ideal way to end the day and picture yourself drifting into the most restful and rejuvenating sleep. 6. Blessing The last step in 6 phase meditation involves calling for the support you need to make your present and future goals achievable. Whether you believe in religious higher powers or rely on your own inner strength, it’s important to feel that you have an external force blessing you with energy, motivation, and even luck. During this session, you’ll spend a few moments noticing the effect of this protective force. To get started with 6 phase meditation, you can sign up for the programme via the Mindvalley website. Vishen Lakhiani has also put together a series of YouTube videos where he eases you into this guided meditation and takes you through each stage. You can find these videos in the official Mindvalley channel. The takeaway Although 6 phase meditation is perfect for beginners or those who struggled getting into meditation in the past, it also suits anyone who wants to take personal growth a step further. Following the programme and making meditation an integral part of your life can change the brain structure and bring important benefits, like the ability to override unhelpful responses and giving you more control over automatic reactions. You’ll also be able to develop compassionate and positive behaviour and boost your emotional intelligence. Bringing this attitude into every interaction can help build more meaningful relationships and generate a peaceful state of mind. And lastly, you’ll be more conscious about how your thoughts influence your actions and how your brain already has the tools you need to build the future you want, day by day without losing sight of your goals. ● Main image: shutterstock/javi_indy 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 ■ learn with free online Academy classes Kundalini meditation | How to forgive someone | Vedic meditation 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.

While COVID-19 still dominated the mainstream press during August, there were plenty of other feel-good news stories that showed how positive the world can be, too. Ed Gould shares his Top Ten round-up from the past month to uplift and inspire you. You might not have thought it, but August was actually a great month for feel-good news. However, not every news item got the attention it truly deserved, so, if you missed some of these highlights from the last month, then you shouldn't be surprised! From a polio-free Africa to a breakthrough in lung cancer, read on to discover ten great feel-good news stories from August. 1. Africa declared polio-free In an age where the world has come to understand just how important public health initiatives and disease prevention programmes can be to everyone on the planet, it's heartening to know that polio has been finally eradicated from Africa. As the continent has some very remote settlements, it's been hard to rid this infectious disorder. Nevertheless, according to the Financial Times and other media outlets, polio has been all but removed from the whole of the continent. 2. Mindfulness benefits team leadership Practising mindfulness is proven to help combat stress and alleviate symptoms of anxiety and depression. However, according to the Harvard Business Review, mindfulness can also make for better team leaders, too. In an article published on their website, the art of mindfulness was found to help people to live in the moment. In turn, this means leaders can embrace the personal as well as the professional experiences of team members. According to their research, mindful team leaders are better equipped to understand individuals, teams and wider structures in what is known as meta-awareness. RELATED: Mindful behaviour – 13 practical mindfulness tools 3. Northern white rhino thrown a lifeline On the face of it, there are few feel-good news stories about highly endangered species like the northern white rhino. Due to poaching and habitat destruction, there are now no male northern white rhinos left in the wild or captivity. For many, it seemed the end of the line for the species. However, Czech zoologists announced that they have ten viable eggs that they are looking to implant into surrogate mothers. Using in-vitro fertilisation methods, it's now hoped the once terminally endangered species can be saved for future generations. Northern white rhinos shutterstock/Colin Hancock 4. Wildfires may be detected sooner in the future There have been many wildfires in recent years that have caused a great deal of destruction, notably in Australia and California. However, according to Science magazine, a new self-powered detection system may raise the alert that much sooner, helping firefighters to put out smaller blazes before they get out of control. The problem with such devices has been putting them into the field without a sustainable power source. The new detectors make use of the energy derived from swaying branches and could, therefore, run for many years without any maintenance. 5. Yoga is good for your heart as well as your soul Although it's a great way to stay fit and focus your mind, yoga has not previously been found to improve heart health. However, Dr Naresh Sen of the HG SMS Hospital in Jaipur published a paper in August that found blood pressure was much better regulated in practitioners of yoga compared to a sample group. Furthermore, patients with atrial fibrillation problems were found to benefit, too. According to Dr Sen, simply practising yoga could improve heart health, thereby improving the chances of avoiding related incidents like heart attacks and stroke. Yoga could be good for the heart shutterstock/Monkey Business Images RELATED: Yoga for anxiety – discover the benefits 6. Algae turned into footwear to prevent pollution Flip-flops may be useful items to wear when paddling in the sea but they're prone to slipping off and being washed away. Every year, hundreds of thousands of flip-flops become part of the oceans' mountains of plastic waste. According to CNN, a team at the University of California San Diego decided to try and do something about this problem by coming up with a natural alternative that would biodegrade. They found that algae was a good substitute raw material for polyurethane and designed some comfy footwear based on it. Now the plastic substitute may find numerous other applications where a biodegradable alternative is called for. 7. Breakthrough in lung cancer detection announced In a report first highlighted by ITV News, a team from the University of Nottingham, which also had support from St Andrews University, has come up with a new blood test that could make great strides in lung cancer detection. The team reckon the detection of late-stage lung cancer could be improved by as much as a third compared to the current clinical rates. That would make a huge difference for treating patients earlier in what is one of the biggest killers of any disease in the Western world. 8. A museum devoted to happiness has opened in Denmark According to a report by CNN last month, The Happiness Museum has started to attract visitors for the first time. Located in Copenhagen, the museum is focussed on all aspects of what makes people happy and how they can go about making themselves feel happier. One visitor said his visit to the museum helped him to understand his own optimistic and happiness like never before, something that the team behind the project described as the best review they could have been given! Courtesy of The Happiness Musuem 9. Less water for future crops? By manipulating the proteins found in algae and putting them into plants that are grown as crops, scientists reckon they have come up with a way to bring about higher yields without using so much water. Fresh water usage is one of the biggest problems for the environment and farmers needs lots of it during dry spells. The technique has been tried on tobacco plants but it could be used on crops grown for food, too, according to a report in the Guardian. 10. Aussie beer turned into energy source While much of Australia was in lockdown, a great deal of beer that had already been produced was unavailable via pubs and restaurants. However, a wastewater treatment plant, which already makes use of sewage to generate biogas has been doing the same with what would otherwise have become undrinkable beer. The plant is said to have been handling 150,000 litres of beer every week recently, helping to create a sustainable form of gas. Let's raise our glasses to that! ● Main image: shutterstock/Shairaa happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? Sign up for free now to enjoy these benefits: ■ our happiness magazine with practical life tips and inspiration ■ share knowledge and help support others in our happiness forum ■ learn and self-develop with free online classes in our happiness Academy Mindfulness | Hatha yoga | Nature | Positive News | Healthy habits Written by Ed Gould Ed Gould is a UK-based journalist and practitioner of Reiki.

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

It’s a fact; the art of practising gratitude can make you happier, healthier and improve your personal relationships. Victoria Haynes looks at the many benefits, and finds some great ways to cultivate the gratitude attitude. Taking the time to be grateful makes a real difference to your daily life. I try to practise the attitude of gratitude as often as possible, and every time I do, I get a little happiness boost. I’m not talking about grand gestures, either; simply thanking someone for holding a door or giving flowers to show my appreciation are all it takes. Knowing I’ve made someone feel good, and seeing their reaction has the power to take my day to the next level. Expressing gratitude in times of crisis is especially important. The Covid-19 pandemic has left people around the globe feeling anxious and hopeless, but if you look closely enough, pockets of gratitude have been popping up everywhere. Around the world hard-working frontline staff have been celebrated with rounds of applause while caring community members have sacrificed time to create much-needed PPE for teams that have been saving lives and caring for the sick. Gratitude has helped to unite communities and give hope where it seemed like there has been none. In fact, as humans, we’re programmed to focus on the negative aspects of life, so it’s not always easy to find things to be grateful for. At the end of a bad day, it can seem impossible to sit down and feel thankful – which is why we need to change our thinking. Choosing to focus on the positives and enjoy the little things, even when times are tough, is the key to cultivating a long-lasting attitude of gratitude. Attitude of gratitude: the benefits There are many scientifically-proven benefits to practising gratitude regularly. From obvious things, such as increased happiness and better relationships, to more surprising positives such as improved sleep patterns, here’s our top six reasons to harness the gratitude attitude. 1. Increased personal happiness Being thankful makes you feel great, and it’s an easy way to get a natural high and reduce negative emotions. It’s not just about you, though; gratitude is a beautiful two-way transaction. Expressing and receiving thanks encourages our brains to release happiness hormones such as dopamine and serotonin, giving us a sudden burst of joy. Journaling for gratitude shutterstock/WAYHOME studio And it’s more than just speculation. In 2009 scientists conducted a study at the National Institute of Health (NIH) into the effects of gratitude on brain activity, and the results were overwhelmingly positive. Subjects showed increased activity in the hypothalamus – the area which releases those feel-good chemicals – when they practised gratitude. Indeed, it’s scientifically proven that an attitude of gratitude has the power to rewire your brain. 2. Deeper relationships As well as making you feel good, adopting a gratitude attitude can build and strengthen relationships with others. It’s easy to fall into the trap of taking those close to you for granted, so remembering to thank your nearest and dearest can do wonders for your relationships. It works in two ways; remembering to be grateful makes us more appreciative of our partners, family and friends, while at the same time creating a cycle of gratitude. The more likely we are to express our thanks, the more likely we are to receive it. “Choosing to focus on the positives and enjoy the little things, even when times are tough, is the key to cultivating a long-lasting attitude of gratitude.” This isn’t just limited to loved ones, either – expressing gratitude in the workplace can lead to better communication and productivity. Research carried out at the Wharton School at the University of Pennsylvania found that fund-raisers who had been thanked for their efforts made 50 per cent more fund-raising calls than those that hadn’t. 3. Improved patience and decision making You might not naturally link the two together, but striving to be a grateful person is a great way to improve your patience and decision making levels as well. We live in an age where we’re encouraged to aim for more of everything; bigger houses, more holidays, a better paid job. Many people want it all and they want it now! Studies have shown that people who happen to be more grateful, also tend to be less impatient and make better decisions. The thinking is that the more able you are to see the positives in your current situation, the less likely you are to crave new short-term gratification. 4. Boosted resilience Being grateful changes your entire outlook on life. It gives you the ability to thrive under pressure, make the best of difficult situations and allows you to find the good in an otherwise terrible day. With patience, you can train your brain to focus on the positives rather than the negatives, giving you the confidence to deal with any kind of adversity. Researchers at Georgia Southern University have proven the theory. They took two groups of people, and asked only one of them to perform a gratitude-based exercise. The group who were assigned the gratitude task reported to have experienced more resilience and coping skills during the experience than the group who hadn’t participated. 5. Reduced anxiety and depression If gratitude can make you happier, it stands to reason it can have a positive impact on mental health problems. If you're living with anxiety or depression, it’s possible that adopting an attitude of gratitude and focusing on the positives could play a vital role in recovery. Aside from encouraging the production of both dopamine and serotonin, gratitude practice reduces the production of stress hormones. In 1998 McCraty et al conducted an experiment into emotional self-management and stress. Their findings showed that there was a 23 per cent reduction of cortisol – a stress hormone – in the experimental group, who had been instructed to take part in an appreciation exercise. Express thanks with gifts or letters shutterstock/StudioByTheSea Another study discovered that the act of gratitude writing was incredibly beneficial to mental health. Researchers asked participants to either write letters of gratitude, note down their most negative experiences, or write nothing. They found that the group who took part in writing gratitude letters reported better mental health several weeks after the study had been completed. 6. Better physical health It’s been scientifically proven that people who practice expressing gratitude regularly also enjoy better physical health. A gratitude attitude is the secret to enjoying less pain, better sleep, less stress and more energy. People who focus on the positives in life tend to be more relaxed and are far happier than those who don’t. “If you're living with anxiety or depression, it's possible that adopting an attitude of gratitude and focusing on the positives could play a vital role in recovery.” Sounds too good to be true, right? Then let the science convince you. In 2003 researchers Robert Emmons and Michael McCullough carried out an investigation into whether gratitude had a positive effect on daily life and well-being. The students who took part and kept a gratitude journal for two weeks went on to report less headaches and other physical ailments than the group who were asked to write about negative events. How to cultivate the gratitude attitude Harnessing an attitude of gratitude doesn’t have to be difficult. At first, it might seem tricky to retrain your brain to look for the positives rather than allow it to focus on the negatives, but the more you practice, the more obvious it will become. Try some of the following methods: Gratitude journals Keeping a gratitude journal doesn’t mean you have to write pages and pages every day. It could be as simple as starting the day by noting down things you’re looking forward to, or ending it by recording a few positive events that happened. The aim is to simply lead your brain away from any negatives. Expressing thanks to family and friends It might sound basic, but just the act of saying thank you to your closest family and friends is a great place to begin on your quest for a gratitude attitude. We often forget to express gratitude for the everyday things – so start now! Writing letters Thankful for something? Write someone a letter and tell them how grateful they are, and how much of an impact they’ve had on your life. Meditating on gratitude If you already practice meditation, you’re halfway there. Meditating on gratitude is the art of sitting quietly and concentrating on all the things you’re thankful for. The gratitude attitude: conclusions It’s scientifically proven that gratitude has the power to change your life. Increased health and happiness, better interpersonal relationships and a boost to your brain power – what could be better? Grab that notebook and start your gratitude journal today. ● If you're interested in learning more about cultivating a more grateful approach to life, consider enroling in our 10-day online course, Mastering the Attitude of Gratitude. 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 ■ share and support in our happiness forum ■ learn with free online Academy classes Gratitude | Acceptance | Letting go | Journaling Written by Victoria Haynes Victoria Haynes is a freelance writer from the South Coast of the UK, who loves nothing more than a strong cup of tea, a good novel and the great outdoors.

George Floyd wurde am 25.05.2020 ermordet. Wir haben am 02. Juni 2020 ein schwarzes Quadrat auf dem deutschen happiness Instagram Account geposted. Seither ist Stille auf dem Kanal. Das hat nicht nur mit dem Thema Rassismus zu tun, sondern auch mit Personalien, aber die Reaktivierung soll nicht passieren ohne eine erste Bilanz gezogen zu haben. Um zu erklären wie happiness.com sich an die eigene Nase fasst und wieso das erstmal garnicht so sichtbar ist, muss ich auf die Größe und Struktur des Projekts eingehen. Erstmal ist das Hauptprojekt die englische Seite und die deutsche Seite wird weniger intensiv betreut, was einfach an mangelnden Ressourcen liegt. Sprich wir haben nicht genug Geld für Mitarbeiter und Marketing, schon gar nicht in zwei Sprachen. Die Kollegen anderer "Projekte für gute Zwecke" deren super Idee sich nicht um Monetarisierung drehen, werden das Problem kennen. So sind wir in dem Spannungsfeld "was auf deutsch machen oder sich auf eine Sache konzentrieren" halbherzig gefangen gewesen. Wir hoffen das jetzt ändern zu können, denn es fühlte sich vernünftig an aber nicht richtig. >>Wer sich jetzt angesprochen fühlt und mithelfen will dem Projekt auch in Deutschland Leben auszuhauchen, der meldet sich bitte bei mir. Es gibt bestimmt viele Möglichkeiten wie wir uns gegenseitig unterstützen können.<< Bis vor einigen Monaten war die großartige Veronika von quercustexte.de in Teilzeit als Selbstständige für die deutsche Seite und unsere deutschsprachigen Social Media Kanäle (Twitter, Instagram) zuständig. Sie hat sich erst mal zurückgezogen, um ihre Work-Life-Balance mal wieder in Richtung Life auszubalancieren. Lest hierzu ihren schönen Instagram Post zum Thema “Working Mom” der mich daran erinnert hat, dass das alte “mein Haus, mein Pferd, mein Boot” heute gerne durch ein “meine veganen Müsliriegel, meine nachhaltige Geschäftigkeit, mein Stress” ersetzt wird. “Einfach” mal nichts tun und die Batterie zu laden ist immer noch nicht wirklich cool. Wir arbeiten aber dran. Danach gab es eine Pause und jetzt übernehme ich: Tine. Ich bin von Anfang an bei happiness.com dabei, gelernte Medien Ingenieurin, zudem MBSR und Meditationslehrerin. Zuvor hatte ich mich auf die englische Seite und Projekt Management Aufgaben konzentriert, aber die deutsche Seite ist mir mehr und mehr zur Herzensache geraten. Also lasst es uns probieren, auch wenn ich keinen journalistischen Hintergrund habe. ❤️ Jetzt mal konkret zu unserem aktuellen happiness Team 5 Leute aus 4 Ländern: Deutschland, UK, Südafrika, Schweden, 2 Frauen, 2 Männer, 1x non-binary, eine Schwarze Person, die anderen sind Weiße, 4 sind hetero. Zusammen haben wir ca 125 Stunden in der Woche für das Projekt happiness.com zur Verfügung. Dass bei uns zu Empathie Mitgefühl kommt, Akzeptanz und Toleranz dazugehören, muss ich wohl nicht weiter betonen. Dass das Ringen darum nicht immer einfach ist, vielleicht schon. Das Thema Rassismus kam auf den Tisch, ganz offiziell in unserem Team Meeting am 03.07. Es liegt da jetzt offen rum und wird regelmäßig thematisiert. Darin liegt der eigentliche interne Skandal, denn wir hatten uns bisher davor bewusst oder unbewusst gedrückt. Ich habe unser gut gemischtes Team umrissen und einen offenen, überzeugten Klischeerassisten hatten wir in unseren Reihen wirklich nicht vermutet. Wie auch bei den Themen Homophobie und Sexismus lauert beim Alltagsrassismus der Teufel im Detail und um dieses Details zu finden, wollen wir ganz genau hinschauen und dazu müssen wir wissen was wir suchen. Ja, das Thematisieren war mir unangenehm. Ja, es wurden Fehler gemacht, Fehler eingestanden und es wurde viel dazu gelernt. Und es wird weiter dazu gelernt. Spannend ist hier das Zusammenspiel aus “lernen etwas anzusprechen”, “Grenzen zu setzen”, “Bedürfnisse und Erwartungen zu thematisieren”, “Verletzt sein und auch Scham einzugestehen” und “lernen zuzuhören und Kritik anzunehmen”. Hier besser zu werden – in allen verschiedenen Rollen, sind Fähigkeiten die uns in allen Lebensbereichen zu Super*wo*men machen. Das Thema hat sich durch die ganze Firma und die anderen Projekte weiterverbreitet und es kam zu offenen und auch zu kontroversen Diskussionen und Entscheidungen, bei der meine persönliche Meinung und die offizielle Firmenausrichtung nicht so ganz passen wollen. Vielleicht sollte ich an dieser Stelle hinzufügen, dass es sich beim hier Geschriebenen so erst mal um meine Meinung handelt so sehr ich versuche der deutschen happiness.com Seite eine "neutrale" Stimme zu geben. Das ist auch ein interessantes Spannungsfeld, schwer, aber nicht unmöglich zu navigieren. Wer sich für Tine Steiss außerhalb der happiness.com Mitarbeiter Persona interessiert - Authentizität und so - dem wird hier geholfen: HerrBerta.art - art & activism. Worauf der letzte Absatz wohl auch hinaus will ist, dass Anti-Rassismus keine Arbeit der Organisation ist. Die Organisation kann sie unterstützen, anstoßen oder behindern, aber letztlich muss jeder Einzelne den langen, anstrengenden und notwendigen Weg gehen, die Mechanismen der White Supremacy, des strukturellen Rassismus - auch in sich selbst - zu erkennen und dort zu bekämpfen. Daher ist dieser Artikel und wie sich happiness.com Deutschland nach dem schwarzen Quadrat verändert hat, eben auch ganz eng mit mir der hauptsächlichen Stimme hinter der deutschen Seite und meiner persönlichen Entwicklung verknüpft. Was hat sich nach dem schwarzen Quadrat konkret getan? Im englischen Forum haben wir einen Bereich in dem wir Ressourcen und Erfahrungen posten, die uns selbst bereits geholfen haben. Also keine “hätte, müsste, sollte” Liste sondern, handson was wir - das happiness.com Team - getan haben. Wir bieten wöchentlich einen offenen Arbeitskreis mit dem Buch “Me and white Supremacy” an. Meldet euch dazu gerne auf der englischen Seite an. Wir sind jetzt halb durch das Buch durch und es ist eine harte Nuss. Es gibt so unendlich viel zu lernen uns so viele schmerzhafte Momente in denen einem als Weisse*r die Augen geöffnet werden und dann das Herz den Schmerz ertragen muss. Wir lassen uns Zeit das zu verdauen und alleine diese Möglichkeit zeigt schon unser Privileg, denn wer von Rassismus betroffen ist, kann sich die Tage an denen Rassismus ein Thema ist nicht auswählen. Das heißt jetzt nicht, dass wir dieses Privileg nicht nutzen dürfen, um das Thema in emotional verarbeitbaren Abschnitte aufzuteilen. Es heißt aber auch, dass wir das so schonend Verarbeitete erst recht nutzen müssen, um uns aktiv gegen Rassismus zu stellen! Wir haben von Anfang an in unseren Bildern, Icons und Platzhaltern versucht nicht unsere aktuelle Community abzubilden, sondern die offene, inklusive, weltumspannende Gesellschaft die wir uns wünschen und auf die wir hinarbeiten. Wir wollen, dass jeder der auf die Seite kommt auch sich repräsentiert sieht und jeder der sich sowieso immer repräsentiert sieht auch alle anderen sieht, die sonst so leicht vergessen werden. Die Awareness war von Anfang an da und trotzdem gibt es immer noch dazuzulernen, vieles besser zu machen. Uns unsere Augen, Ohren und Herzen sich heute umso offener. Wir hatten zuvor schon aktiv nach BIPOC Lehrer*innen für unsere Akademie gesucht, wie auch nach BIPOC Author*innen für unsere Magazin und das haben wir noch verstärkt. Wir waren uns unserer Filterbubble bewusst und wir haben über den Tellerrand geschaut und sind so dankbar für das bewusste hervorheben mehr diverser Stimmen, denn das macht uns den Job schlicht leichter. Wieviele Schwarze spirituelle Lehrer kannst du aus dem Kopf nennen? Anfang des Jahren kam ich auf einen... Heute sieht die Sache anders aus. Zu Mooji kamen z.B. Rachel Rickets, Light Watkins, Lama Rod Owens. Von Menschen wie Brandon Kyle Goodman, Layla F. Saad oder Ibram X. Kendi ganz zu schweigen, auch wenn sie jetzt nicht direkt in die "spirituelle Lehrer" Niesche fallen, gibt es von ihnen mehr als genug zu lernen Ihr seht die “großen Gesten” sind spärlich. Es wurde jetzt nicht groß das Logo geändert oder sonst was. Wir sind letztlich ja auch happiness.com und Gerechtigkeit, Dazulernen, Solidarität und Unterstützung ist nun auch mal unsere Mission. Das “sich an die eigenen Nase fassen” für jeden einzelnen von uns ist und bleibt ein Thema. Jetzt wo wir das Thema auf dem Tisch haben und auch gezeigt wurde, dass es möglich ist das alles im Team zu besprechen, gibt es bei uns eine höhere Sensibilität, die sich stetig weiter entwickelt. Sensibilität und gleichzeitig auch Mut. Mut was anzusprechen, Mut zu sagen, wenn was nicht passt, Mut Fragen zu stellen und den Mut für die Antworten offen zu sein und den Mut Fehler zu machen. >>Da stetig den Horizont erweitern so essenziell ist, freue ich mich auf Hinweise zu Ressourcen, Persönlichkeiten, Projekten!<< Engagiert Euch! Zum Abschluss noch ein ganz persönliche vielleicht kontroverse Einschätzung, aber ich haue es mal raus: Es ist eigentlich egal in welches Thema ihr, wir, ich uns hinein bohren. Es gibt gerade so viel Dringendes, dass man den Eindruck gewinnen kann, es sei sowieso nicht alles zu schaffen. Rassismus, Klimakatastrophe, Sexismus, soziale Ungerechtigkeit, moderne Sklaverei, Massentierhaltung, Müll, und und und... Mein Tipp: sucht euch das aus was euch am meisten berührt. Das heißt nicht, dass euch die anderen Themen egal sind, oder dass sie unwichtig wären. Es heißt nur, dass das euer Startthema ist und ihr euch da anfangt. Je tiefer es ging, desto mehr lernte ich über die Zusammenhänge. Und Rassismus z.B. lässt sich nicht aus der Welt schaffen ohne alle anderen Themen direkt und indirekt mitzubearbeiten. Werdet euch eurer Privilegien bewusst, denn nur wenn ihr in vollem Bewusstsein dieser seid könnt ihr sie auch in den Dienst der Sache stellen und sie nutzen, um sie sich selbst abschaffen zu lassen. Kein Thema ist wichtiger als das andere, alle sind zusammen wichtig. Kaum einer steht nur auf der Sonnenseite. Nutzt eure negativen Erfahrungen, um den Erfahrungen andere gegenüber offen zu sein. So können wir auch bei Erfahrungen die uns unbekannt sind zumindest ahnen was unserem Gegenüber jetzt eher nützt. Setzt euch mit aller Kraft für euer Thema ein und seid solidarisch mit allen anderen Themen und Aktivisten. [Wir haben externe Links im Text - kann man Werbung nennen - es wurde für keinen Link bezahlt, daher nenne ich es Information] Geschrieben von Tine Steiss Tine ist Teil des happiness.com Teams. Sie ist Künstlerin, Medieningenieurin, MBSR und Meditationslehrerin. Wenn sie nicht an neuen Ideen tüftelt, verwandelt sie ihre Dachterrasse in einen paradiesischen Garten. Erfahre mehr über Tine auf: herrberta.art. Ich behalte mir vor diesen Text zu verbessern und zu ändern wie sich hoffentlich auch mein Denken und Wissen verändert und entwickelt. [Update: 23.02.2021 - Ich habe gerade "Exit Racism" von Tupoka Ogette gelesen. Daher ist die Schreibweise von "Schwarz" geändert. Mehr dazu gibt es hier.]

As parents or future parents, we want nothing more than for our kids to be happy. But can we guide our children into a more joyful way of being? Mother and teacher Molly Scanlan believes we can by introducing them early on to happiness habits. Read her six secrets to raising happier and contented children that appreciate life. Whatever hopes and goals we have for our children, we all want them to be joyful and experience happiness. The encouraging news is that, just like good manners, you can teach the habits that lead to happy children. As parents, we hope to impart the beliefs and good habits that we want our kids to carry into adulthood. And, interestingly, a German study from 2013 found that parents do indeed transmit values and behaviours to their children. The researchers also concluded that the life satisfaction of kids continues to be influenced by that of their parents (and vice versa) throughout life. So, parents have a powerful role to play in the production of happy children. As both a parent and teacher, I know that the early years are a prime time for learning. But as well as academic, social and physical skills, you can also pass on the keys to developing a satisfying and happier life. Secrets to raising happy children In your own quest for happiness, you may have already come across habits that you've started to build into your life. Indeed, you may have realised that this can take a lot of time and effort (and that happiness is a journey and not a destination). So, if you're a parent, do your children a favour and install them with these happiness habits as they grow up. Even if you're not a parent, this advice is also relevant for those of us with younger family members in our lives, perhaps a niece or nephew. Tip 1: Exercise Regular physical exercise has a host of health benefits. As well as keeping our bodies functioning better for longer, it positively affects memory, concentration and academic performance. Exercise has also consistently been shown to combat the symptoms of depression and anxiety. We’ve all experienced a lack of motivation for getting off the couch and getting moving. Young, happy children naturally run, climb and dance – they certainly don’t seem to suffer from lack of energy or desire! But somewhere along the line, many of us become more sedentary. But studies indicate that if we use self-control we can turn exercise into a regular habit. So, how can we make sure our children grow up with exercise as part of their routine? A recent study found that ‘controlled motivation’ for physical activity when younger led to a negative effect on their participation in exercise at age 11. This means we cannot force our kids to exercise. Like us adults, children want to do things if they’re fun. Partaking in active pursuits as a family will teach them that this is a joyful and standard building block of life. So, your kids need to see you enjoying exercise, too. As I have a toddler, we spend a lot of time in the park. I encourage him to challenge himself when climbing and jumping, giving him absolute freedom unless it’s dangerous. Also, support your children to find a team sport they enjoy: scheduled practice and forming friendships should help them continue to love it and participate in the long-term. Tip 2: Get out in nature If you can, do plenty of those physical activities outside. We’ve all seen happy children running around in the fresh air and felt better ourselves after a long walk in a park or along a trail. Indeed, there's a growing body of evidence showing that simply connecting with nature has a positive impact on our mental health. Forest bathing as a practice began in Japan but has gained popularity as a therapeutic method across the globe. If you want your children to feel less stressed and more mindful, get them into the habit of spending time near trees and green spaces. A study of nearly 300 children in Mexico revealed a link between feeling more connected with nature, demonstrating sustainability-related behaviours and self-perceived happiness. In our family, we love getting out into the countryside by train or walking to the woods. My son can name different types of birds and trees and asks lots of questions. Like a lot of kids, he adores muddy puddles and collecting sticks and stones! Nature = happy and contented kids! If you and your family regularly spend time in natural surroundings, this gives your children an opportunity to feel more connected with the landscape. Carrying this feeling into adulthood, they can give their happiness a boost each time they venture outside. Ttip 3: Find their passion Finding and pursuing a passion in life is great for our well-being. Indeed, having a sense of purpose and knowing which activities that bring us joy lead to greater happiness. The best way you can support your child in this quest is by opening up their horizons. Give them opportunities to try a range of things – even things you may not enjoy yourself! Follow their lead and listen when they tell you what they do and don’t enjoy. They will then naturally narrow down to the pursuits that bring them the most happiness. Given a chance to practise regularly and see improvements, they are more likely to continue this hobby past adolescence. “Parents have a powerful role to play in the production of happy children. As a parent and teacher, I know that the early years are a prime time for learning.” However, no one likes a pushy parent and it seems children themselves agree! Do not force your kids into activities – simply support them in making choices. Katie Hurley, a child and adolescent psychotherapist, warns against pushing your child towards one specific skill or activity. She told Psychology Today: “When parents support instead of push, kids find their passions and interests and learn to follow their own paths toward success and happiness.” Tip 4: Journaling There are many different forms of journaling, and it has recently become a popular tool specifically for supporting good mental health. Practising gratitude, including on paper, can promote happiness, mindfulness and clarity. And science shows it can help in creating contented kids. A gratitude practice was linked to happiness in a study of 5-year-olds. Another study looking at teenagers found a positive association between gratitude, life satisfaction and optimism. So whatever age your child is, they can benefit. Start simply by introducing the concept of gratitude to children at a young age. Asking questions such as “what was your favorite thing you did today?” and modelling statements such as “we are so lucky to get to see this view” will encourage them to do the same. We do this at home and I can already see that our toddler has taken it on board. The other day he got an ice cream and as he sat down to lick it he said, “I’m a lucky pup!”. Journaling fosters happiness in kids shutterstock/Syda Productions Once kids have the habit of expressing gratitude verbally, as they get older they can graduate to writing it down. You can give them ideas, but it will work best if they discover a way of journaling that they find most helpful. As your kids enter adolescence, they may choose not to share this process and document with you but you can rest easy in the knowledge that processing their emotions on paper and feeling grateful for all they have is boosting their happiness. Buy your happy children a new notebook today to start a positive habit that could help them stay that way for years to come. Tip 5: A sound sleeping routine Sleep is a hot topic in the parenting world! For those of use who are up multiple times in the night, we are well aware of how disturbed sleep affects parents. But the gift of consistently good sleep might be the most powerful gift we can give our children. Getting a good night’s rest benefits us in lots of ways. Repeated insufficient sleep has been linked to diabetes, heart disease and even lower life expectancy. It can also correlate with depression and anxiety. Happy children are those that get enough good quality sleep. “When parents support instead of push, kids find their passions and interests and learn to follow their own paths toward success and happiness.” This is not to say that you need to sleep train your baby: that is a personal choice families make. Rather, as your child grows, help form the habit of a good bedtime routine and teach them what constitutes a suitable sleeping environment. There are lots of ways to promote good sleep. Provide your child with a comfy, safe bed and a room that isn’t too hot (about 20 degrees celsius). Keep a consistent bedtime routine. Wind down with quiet activities, put away electronics and give your child a bath. Reading a bedtime story has educational as well as sleep-related and emotional benefits. When your child is older, you can talk to them about the effects of caffeine and alcohol and encourage them to keep their phone outside of their room at night (though that last one might be impossible!). Tip 6: Don't praise too much This might be surprising, but you should avoid over-praising your child. This can turn happy children into frustrated adults. This doesn't mean you should never tell them they’ve done a great job – you just need to praise the right things in the right way. Liberally piling on the positive feedback can create what’s known as a ‘fixed mindset’ in your child. They will incorporate the idea that (for instance) “I’m good at maths” into their identity. Then when they encounter a challenge or make a mistake, they will be devastated, as this doesn’t tally with their sense of self. Learn more about instilling a ‘growth mindset’ in your child and they should become more resilient and determined. Teach them that mistakes are not to be avoided at all costs. In fact, they are a vital part of the learning process. This is something I do with my own son. I’ll admit I sometimes sound a bit silly praising a 6-month-old for their effort but I’m expecting this to pay off in the long run! I look for opportunities to comment on the way he solves a problem or how he shows perseverance rather than simply tell him he is great at something. The wrap: raising happy kids The gift you have been given yourself is being in the position to help your child start a lifetime of happiness. While no one is blissfully happy all of the time, you can provide your child with the habits that promote robust mental health and chances for joy. Many of the ways in which we, as adults, try and pursue happiness can start almost from birth. Model these behaviours in front of your children and explain them explicitly when they're older. The great news is, that well-being is contagious within families. A study has shown that positive aspects of well-being are transmitted between all members of a household. So, working on your child’s happiness habits as well as your own will benefit everyone in your family. ● Main image: shutterstock/Jacob Lund 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 ■ learn with free online classes in our happiness Academy Family activities | Nature | Sports & physical activities Written by Molly Scanlan Molly Scanlan is a freelance writer, parent and teacher from London, UK. She writes about health, science, education and parenting. Connect with her on Twitter and find out more on her website.

If you regularly struggle with making choices, you could be living with so-called 'decision fatigue'. Psychologist Stanislava Puač Jovanović explains how to tackle indecisiveness with seven practical techniques, so you can move forward with your life. It’s normal to be indecisive every once in a while, especially if you’re about to make a meaningful, life-changing decision. However, if you find yourself frequently agonising over the most straightforward choice such as picking spaghetti or pizza, there might be something else lurking behind your indecisiveness. I bought my apartment without even seeing it in person. I was simply too psychologically exhausted from unrelated demands and decisions I was making each day. I couldn’t bring myself to ponder over what’s nearby, whether there’s an elevator in the building, and which side of the world the bedroom is facing. So, I went for the first ad I came across that seemed remotely fine and fitted my budget. True story. Luckily, it’s a great apartment, and I didn’t regret it. However, it might have also been one of the worst decisions I had made in years. How is this relevant? When you can’t make decisions (or can’t be bothered to), there is likely to be a hidden reason behind it. The good news is that there are also ways you can overcome it. This article will help you understand indecision, why it happens, and how to try and avoid making bad choices. Struggle with indecisiveness? You could have decision fatigue There are plenty of reasons why a person might be indecisive. Some are related to the decision itself, such as a lack of information. However, many are not. We’ll concentrate on the latter because that are the reasons that could, ironically, make decisions about your life for you. The path to freedom: learn how to be less indecisive Emotional disturbances Indecision could be a symptom of an emotional disturbance. Depression, in particular, is tied with a negative outlook on the future, our own worth, and the intentions and character of others. Additionally, motivation is often non-existent. A depressive person will, therefore, have a hard time making any choice whatsoever – or wanting to make one. RELATED: The time is now: how to stop worrying about the future Indecision can also stem from anxiety. An anxious person might be at an advantage in terms of making sure that they have enough information before deciding on something. However, anxiety (and, similarly, high neuroticism) mostly results in being unable to make up one’s mind beyond any practical reason. It causes overwhelming fear of making the wrong choice and not being capable of coping with it. The dread of hurting, alienating, and disappointing others could also be too much to bear. So, indecision becomes a sort of a defence mechanism. Dysfunctional beliefs We’re all tangled up in a myriad of beliefs about ourselves, others, and the world. Some are accessible to our conscious examination. However, some escape our critical analysis. Those are usually the ones we embraced as a part of ourselves when we were very young and never got to question them again. Dysfunctional beliefs meddle with our career choice, romantic relationships, or any other decision, for that matter. Convictions about how things should be could make us either procrastinate or, on the other hand, make rash decisions. Perfectionism is a textbook example of a creed that often causes severe indecisiveness. “There are plenty of reasons why a person might struggle with indecisiveness. Some are related to the decision itself, such as a lack of information. However, many are not.” Nowadays, we have more options than ever before in human history. We get to pick (or be a part of the decision about) almost every aspect of our day-to-day living. In fact, researchers at Cornell University found that we are making an average of 35,000 remotely conscious decisions each day. That’s a lot of opportunities to get it wrong. And it’s exhausting. With this, we reach an interesting source of wavering or being paralysed when we stand facing a decision. When we are indecisive, we might be ego-depleted. According to Roy Baumeister, a social psychologist who extensively examined this phenomenon, our willpower comes in limited supply. With each choice we make, we drain a bit of this resource. Bear in mind that we’re not only making choices between different meals, careers, or towns to live in. We are, daily, also choosing to suppress our basic, low-lying urges. We decide to replace them with higher-order, more responsible choices favouring long-term benefit. Yet, as a result, we end up experiencing decision fatigue. We then tend to procrastinate, go for the easiest option, act impulsively, or rely on rules of thumb. Can’t make decisions? Here are 7 strategies that work The consequences of being indecisive often go beyond missing a train because you weren’t sure if you wanted to go left or right. They stretch much further and can cause innumerable trouble. Indecision could make you act irrationally. Your career, personal relationships, health, and your overall well-being could suffer. So, discover these seven tried and tested ways you can overcome indecision and avoid its adverse consequences. 1. Make important decisions early in the day Decision fatigue usually happens at the end of a decision-riddled day. You probably know the horror of deciding what to have for dinner after you’ve spent ten hours at work, making critical judgments. Now, a dinner choice is a relatively insignificant matter. However, if it were the ruling on whether to move, marry, or change a career, decision fatigue could, potentially, mess up your life. So, make sure that you leave the (expected) significant decision-making for the morning, when you’re rested and clear-minded. 2. Routinize the banal choices Some of the most successful people have a curious habit. You might have noticed that Obama, Zuckerberg, or Steve Jobs wear (wore) pretty much the same clothes. They've all explained that they need not waste their time and energy on deciding what to eat or wear every day. So, take a page out of their book. Routinise the unimportant decisions as much as you can. Commit time to make healthy choices just once, such as which food you’ll eat, what clothes you’ll wear and when you’ll exercise. Then make them a routine. That way, you leave plenty of willpower and psychological energy for the important and less routine decisions. Can't decide? Go with your gut! shutterstock/Taisiya Kozorez 3.Don’t make decisions on an empty stomach It may sound odd, but there’s scientific proof of this old decision-making wisdom: don’t make big decisions on an empty stomach. The appetite-increasing hormone ghrelin can hinder your ability to make a right call. Findings from several experiments revealed that we’re better equipped to make (proper) decisions when we’re not low on glucose levels. Simply put, with every decision we make, we use some of our energy. And it needs to be replenished if you want to make judgements with your full capacity. 4. Pros and cons lists and other tools A tested way of analysing your options is to make a pros and cons list. It’s a simple but effective means of taking control of the chaos in your mind when facing a decision. It’s also an excellent way to make sure you’ve covered it all and get rid of the anxiety. In addition to this technique, you can also utilise other tools, such as SWOT analysis, or journaling, to address the unhelpful beliefs you may have. 5. Go with your gut Even though it might sound irrational, intuition may, in some cases, be your go-to method of making a choice. Intuition, as a psychological construct, is nothing ethereal or mystical. It’s also not to be confused with impulsiveness, which is guided by an urge for immediate satisfaction of emotional or other needs. Intuition is based on expertise and can be a great way of making decisions when speed is crucial, such as in business or healthcare. “Recognize that some decisions you will make may not work out, and that's OK. You will manage. Get support when you need it – and keep moving forward.” 6. The 10/10/10 rule The 10/10/10 rule, proposed by Suzy Welch, a business writer, is a fast and effective tool to use when you need to put your decision into perspective. So, when you can’t tell if your decision is the right one, simply ask yourself these three simple but insight-evoking questions: How will I feel about it 10 minutes from now? How about 10 months from now? How about 10 years from now? Your answers should help you get a feel for making a well-informed choice. 7. Face your fears and move forward Yes, life is daunting. And yes, we’re often burdened with unhelpful beliefs about it. However, most of our concerns are irrational. And we also have a much greater capacity to overcome problems than we realise. So, recognize that some decisions you make may not work out, and that's OK. You will manage. Get support when you need it – and keep moving forward. Decide not to be indecisive Indecision doesn’t merely affect you before the decision is made. It was found to cause post-decision dysfunctional behaviour, such as worry, as well. In other words, the effects of being indecisive don’t end with you picking an option. It can linger with you much longer than that. You might also get used to giving the power to others, or become a conformist, which are rarely optimal options. Break free from indecisiveness and its influence on your life. Start by making this resolution – not to be indecisive anymore! ● Main image: shutterstock/fran–kies 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.

As the Northern Hemisphere enjoyed summer kicking in, a lot of feel-good news stories focussed on the relaxation of lockdown rules in many parts of the globe. However, there were many other news stories that also showed how positive the world can be, too. Ed Gould shares his Top Ten round-up from July to uplift and inspire. 1. Mindfulness can help arthritis sufferers, study shows A recent scientific programme that centred on a group of arthritis sufferers has found that practising mindfulness can help to reduce the debilitating fatigue that many people with the condition feel. The study discovered that people with rheumatoid arthritis and a more acute condition known as ankylosing spondylitis were more likely to overcome 'fatigue-related disabilities'. A team in New Zealand worked on the premise that tiredness alone could not always account for the fatigue that people living with rheumatoid arthritis felt and that, therefore, there must be a psychological explanation. Since mindfulness sessions helped to make people feel more present in the moment, fatigue levels reported by participants dropped significantly. 2. Tiger population is growing, experts say According to the BBC and numerous Asian media sources, the tiger population in Eastern India and Southeast Asia is not as under threat as previously thought. According to the World Wildlife Fund, global tiger numbers were as low as 2,300 as little as ten years ago. However, naturalists now think that this number of tigers now inhabit India alone. In that period their numbers are thought to have doubled in Nepal and more sightings have been reported in Bhutan, China and Russia. Parts of Thailand, Vietnam, Cambodia and Bangladesh are now also seeing more wild tigers as conservation efforts to protect their habitat continue in the region. Tiger numbers are on the increase 3. New model for solar energy is sweeping Africa According to a report in African Business, a pay-as-you-go model for providing solar energy is taking off across the continent. The idea has led to greater affordability of the technology so that it can be used more widely in rural areas where they may be no mains electricity. The model now makes sense to many rural communities because solar panels are much more efficient than they used to be, thereby making them a viable alternative to using generators for local electrical production. The report stated that over five million pay-as-you-go solar projects had been initiated in the last five years. 4. Oxytocin may lead to Alzheimer's treatment A report published by Science Daily suggests that oxytocin may be the key to a successful treatment for the degenerative disorder, Alzheimer's disease. Oxytocin is a natural hormone secreted by pituitary gland. It has long been associated with feelings of love and pleasure. The Tokyo University of Science has led the research into the hormone which appears to act as repairer of the amyloid plaques that are found in the brains of people with the condition. Their work on mice showed that these plaques, which are associated with failing memory function, were less prevalent when more oxytocin was present. RELATED: Happiness hormones – the neurochemicals of happiness 5. Robots used to track endangered whales The number of sperm whales is thought to be worryingly low, but marine biologists don't know for sure how many creatures there might be as they are notoriously difficult to track. However, according to i-News, robotic gliders have been deployed for the first time to help scientists in their work. Developed by the University of East Anglia, the gliders are already in use in the Eastern Mediterranean where there are thought to be little more than 2,000 sperm whales. Using the whales' clicking calls to track them, the gliders will help researchers to find out what problems the whales encounter so that counter-measures can be taken to protect them further. A sperm whale family shutterstock/Catmando 6. British people quit smoking in large numbers There have not been many good news stories related to the global pandemic this year despite some promising work that is ongoing into a possible vaccine. That said, UK smokers have been quitting the habit in their droves since the contagion broke out. In fact, it's estimated that over a million Brits have given up their habit in 2020 alone. A survey conducted by Action on Smoking and Health found that many people had chosen to quit as a direct result of COVID-19, which is known to be more dangerous for people with respiratory problems. 7. Pakistan well ahead of climate change goals Most governments around the world have set themselves targets to reduce their contribution to global carbon emissions. Some are on track to achieve them while others are behind their stated aims. Nevertheless, Pakistan enjoyed some feel-good news when it was reported by various Asian news agencies that the South Asian country has already met its targets. Indeed, the government's adviser on climate change, Malik Amin Aslam, announced in July that Pakistan had reached its target ten years ahead of its deadline thanks to its 13-point climate action plan. 8. Bison to roam England for the first time in a millennium You might think of bison as wonderful creatures that once only roamed the wide prairies of North America. But, in fact, the European species was once a native of the British Isles. According to the Independent, bison will be experimentally introduced into the wild in Kent this year. The project has come at a cost of £1 million but naturalists have said this is feel-good news not just for the species concerned but for the biodiversity of the UK as a whole. Initially, a herd of four bison will be allowed to roam Blean Woods, close to the city of Canterbury, alongside the ponies which live in the wild there already. Could Bison be seen again in the UK? shutterstock/Filip Fuxa 9. New farming method could help to extract carbon dioxide Global warming has long been known to be linked to the amount of carbon dioxide – as well as other gases – that are released into the environment. However, a report in the Guardian stated that something as simple as spreading rock dust on fields could help to absorb CO2 from the air, trapping it so that it does not augment the greenhouse gases that are already being emitted. Professor David Beerling, who led the study at the University of Sheffield, said that the rock dust locks CO2 as carbonate and the method can even help to improve crop yields, as well. Many farmers already spread limestone dust so the move to rock dust need not take a lot of adjustment. 10. Innovative dietary idea could be a breakthrough in breast cancer treatment According to a report in Cancer Network, a new diet that mimics the effects of fasting may be an alternative therapy that those living with breast cancer can make use of. In their work, a team of researchers from the Cedars-Sinai Medical Center in Los Angeles found that the diet was highly effective when used alongside a conventional treatment, such as chemotherapy. Employing the diet prior to starting a course of anti-cancer drugs was found to be successful for the majority of women involved in the trial. Main image: shutterstock/Ondrej Prosicky Written by Ed Gould Ed Gould is a UK-based journalist and practitioner of Reiki.

Journaling isn’t just for teenagers. As Arlo Laibowitz explains, jotting down your thoughts, plans and reflections can help you with self-development. Check out these six creative journaling ideas and discover the many benefits these techniques will bring to your life. Many of us have started writing a diary or journal at some points in our lives. And many of us have also stopped writing in them not that much later! Indeed, many famous artists, writers, entrepreneurs, inventors, and thinkers keep – or have kept – journals, and there are many different journaling ideas and techniques you can try. For many, it's a creative necessity and outlet. For some, it's a place for exploration, and yet for others, journaling is an art form in itself. In fact, journaling can be enriching and fulfilling on many levels. It can lead to insights, personal growth, and setting and achieving goals. Journals record our ideas, thoughts, feelings and reflections. In doing so, they create a through-line in our life, a place of refuge and reflection, that we can visit and revisit. Dream diaries: keep track of your dreams... or maybe your ambitions? Personally, I started journaling years ago, as part of the Morning Papers practice of The Artist’s Way. I've written notebooks full of journal entries related to personal growth, gratitude, creative development, project ideas, personal insecurities, blocked traumas, to-do-lists, goals, dreams and much more. Indeed, I've tried types of journaling for weeks or months at a time – and have also not journaled for weeks in between entries! Every time I come back to the practice and sustain it on a regular basis, I feel I can go deeper; explore things more explicitly, and in the process, experience a wonderful journey to my interior. “There are many types of journaling. For many, it's a creative necessity and outlet. For others, it's an art form in itself.” So, what are the benefits of journaling? What different journaling ideas and techniques can we employ? And how do we go about starting and – more importantly – sustaining a journaling habit? What are the benefits of journaling? Journaling has been identified as a so-called 'keystone habit' – a habit that is defining and catalyses more habits – in multiple studies. As Charles Duhig writes in The Power of Habit, these keystones are “small changes or habits that people introduce into their routines that unintentionally carry over into other aspects of their lives.” Furthermore, the benefits of journaling are emotional, cognitive, creative, and possibly even spiritual. Creative journaling helps us to: Clarify our thoughts and feelings, reducing internal conflicts Release thoughts and emotions, by recognizing and tracking them. Increase focus, deepen our learning and problem solving Boost stability and help us let go of the past. Resolve disagreements with others, by detaching ourselves from the conflict and reflecting on it. Furthermore, studies show that specifically keeping a gratitude journal offers some added benefits. People that keep a gratitude journal are happier, healthier, more balanced, and generally more optimistic. What's more, they are less self-centered, less susceptible to feelings of envy, more relaxed and better in decision-making. Journaling ideas: 6 techniques to try There are many different types of journaling you can benefit from. Here are six creative journaling ideas to get you started. You can always try more than one at a time and discover what suits you best. 1. Ten minute routine An easy technique to start journaling is practising the Ten minute routine. Before going to bed, ask yourself so-called “requests” – the things that you're trying to accomplish – and write them down. Then, in the morning, write down your answers and thoughts on these questions. This way of journaling is especially efficient to review and sharpen your to-do-list and life vision, as they become forged in your subconscious mind. 2. Stream of consciousness Another tried way creative journaling idea is writing every day in a stream of consciousness. Write down any thought, memory, to-do-list, feeling, drawing, or whatever else pops up. Just let it flow as you write, without trying to censor or edit yourself. Keep going until everything in your 'stream of consciousness' is on the page. 3. Morning memories Another different journaling technique is writing 'morning memories'. Schedule your journaling session each morning, before you start your day. Use the same journal every day, sit in the same spot, and when you’re done writing, take time to reflect on what you've written and accomplished in that session. RELATED: Morning Meditation: The Secret To A Great Day 4. Gratitude journaling Probably the most researched journaling technique is the gratitude journal, as mentioned earlier. For maximum benefit, take 15 minutes per day, three to four times a week, to journal about what you're grateful for on that day. Be specific, choose depth of gratitude instead of breadth, and try to get personal (being thankful to people is more efficient than to things). Make a note of seeing good things as a gift, as well as savouring surprises and unexpected events. Journaling techniques: start putting pen to paper 5. Intensive journal A comprehensive method of journaling is using the intensive journal process. This copyrighted process, which can be learned in specialised workshops, enables the person journaling to get to know themselves on profound levels. “People that keep a gratitude journal are happier, healthier, more balanced, and generally more optimistic.” The Intensive Journal Workbook is a large notebook filled with paper and divided into four dimensions of human experience: Life/Time, Dialogue, Depth and Meaning. Each of these aspects is divided into several subsections to work through in the path that the method prescribes. Some of these paragraphs are used to write about our memory of the events of our lives as well as dreams and images. Others are more geared towards stimulating insights and creative activity. 6. Enso drawing There are various forms of journaling. We can choose a traditional way, with pen and paper, or write in an electronic journal, use various media, or add art practices to our journaling (like drawings or collages, or even specialised forms like enso drawing). How to start and sustain a journaling habit There are as many ways to initiate and maintain your journaling, as there are different forms of journaling. A straightforward way to start journaling is by starting every day with writing down tasks and goals that you have for that day. Only write a few items, to make it easy to start and make progress. It's useful to mix personal and professional things. By keeping each journal entry short in the beginning, it's easy to succeed. At the end of each day, look back at what you've accomplished, what you've learned, what you want to explore further, and what you want to pursue the next day. Once you've developed a basic journaling practice, you can dig deeper and further expand it. Some commonly held beliefs and ‘best practices’ include: Start writing about where you are in your life at this moment, and build on that in subsequent journal entries. Start a dialogue with your inner child by writing in your non-dominant hand, and switching back to your dominant hand. For sustaining your gratitude practice, maintain a daily list of things you appreciate, including uplifting quotes. Start a journal of self-portraits; draw, write, or collage who you are today, and learn to appreciate and develop yourself. Keep a nature diary to connect with the natural world: record what you experience in looking at the sky experiences the weather or walks in nature. Maintain a log of successes, starting with big ones that you remember, and then add them as they occur. Keep a log or playlist of your favourite songs. Write about the moods and memories they trigger. If there’s something you're struggling with or an event that’s disturbing you, write about it in the third person to create distance and perspective. Journal techniques: travels to our interior Journaling is a powerful habit that enables us to get a more in-depth and clearer understanding of the thoughts, feelings and issues we're working through. Whether we use journaling to accompany our meditation, forgiveness, or gratitude practices, or to work through emotional trauma or creative stumble blocks, a daily practice enables us to focus and develop further. Trying different journaling techniques has given me many benefits in life. I wish you the same journey as you explore your journaling practice! ● Images: Cathryn Laver, Ben White, Haley Powers, Estée Janssens on Unsplash 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 Goal setting | Mindfulness | Burnout 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.

There are many misconceptions about bridging differences, so we consulted with researchers and practitioners to clarify what it is — and what it isn’t. BY SCOTT SHIGEOKA and JASON MARSH on behalf of Greater Good Science Center. Are you a Bridger? The two of us would like to think we are. After all, over the past two years, we’ve helped to lead the Greater Good Science Center’s Bridging Differences initiative, which has been exploring the keys to positive dialogue and understanding across lines of race, religion, political ideology, and more. Yet this work has raised some challenging questions for us. Does “bridging differences” mean that we paper over social injustice in pursuit of social harmony? Does it require us to sacrifice our ideals in order to always find common ground with others? Or to accommodate views or behavior that we find abhorrent? These questions have taken on even greater urgency over the past several months, as the COVID-19 pandemic has forced a reckoning with systemic racism in this country [USA] and all of the inequities that follow from it. Calls to “bridge differences” in this moment can seem to gloss over centuries of discrimination and oppression, pushing for reconciliation before fully acknowledging and addressing the experiences of African Americans. That’s one big reason — among many — why we think it’s important to clarify what bridging differences actually entails. In reviewing years of research on the topic, and through conversations with some of the leading voices in the field, we have surfaced eight key principles to help explain what we think bridging differences is — and is not — all about. 1. Bridging starts with a recognition of common humanity First off, it’s important to stress that bridge building does not mean that you always agree with another person or even find common ground with them. In fact, you might disagree with them vehemently. But the key is that you don’t dehumanize them in the process — you never reduce them to a caricature or see them as somehow less worthy of health and happiness than you are. Bridging also means listening shutterstock/Corepics VOF Indeed, bridging starts from recognizing that another person or group has their own human needs, tastes, values, goals, and worldview, just as you do. Without that basic recognition of your shared humanity, constructive dialogue — to say nothing of problem solving — is unlikely to happen. “A lot of bridging happens because someone feels like they’ve been heard,” says john a. powell, a civil rights expert and the director of UC Berkeley’s Othering and Belonging Institute. “It means a lot to be seen, heard, and understood... it’s very close to being loved.” By contrast, research by Emile Bruneau and Nour Kteily suggests that dehumanizing a member of another group is strongly associated with feelings of hostility and aggression toward that group — these are the types of feelings that “feed cycles of intergroup violence,” write Bruneau and Kteily. Another study found that people who dehumanize their political opponents see greater moral differences between their groups and even prefer greater social distance from them — in effect, the opposite of bridging. 2. Bridging is not about persuasion; it’s about understanding The true goal of bridging differences is not to convince the other person of your viewpoint — or even necessarily to build consensus. “Bridging work is not a sneaky way to convert people to your ideological position,” says Reverend Jennifer Bailey, founder of the Faith Matters Network and co-founder of The People’s Supper, which brings people together over dinner to broach challenging topics. “Bridge building does not mean that you always agree with another person or even find common ground with them.” Instead, the heart of bridging work lies in trying to understand someone else’s perspective. While you might not share their views, you don’t dismiss them; you dig deeper to try to appreciate where those views came from. This often requires asking questions and being willing to suspend judgment. The benefits of this type of perspective taking are profound: One study, led by UCLA researcher Margaret Shih, suggests that when a member of one ethnic group tries to see the world through the eyes of someone of a different ethnicity, they report liking members of that group more and are more likely to help them out. Other research suggests that perspective taking reduces knee-jerk racial biases. It’s worth noting, though, that research by Bruneau has found that when there are power imbalances between two groups, it’s more valuable for someone from the lower-power group to give their perspective rather than to try to take the other person’s. 3. Bridging doesn’t require abandoning your beliefs or values The term “bridging” can often seem synonymous with compromise. To bridge your differences with someone else, the thinking goes, you need to give up your own closely held beliefs. “Today in the national media, the notion of structural, systemic change is offered up in contrast to being ‘bipartisan,’” said Steven Olikara, the founder and president of the Millennial Action Project (MAP), at a recent GGSC event on Bridging Differences. In other words, if you want to build political bridges, you can’t expect to stray too far from the status quo. But instead, in MAP’s solutions-oriented work with young politicians from the political left and right, Olikara has found that the bridgers are the ones who get stuff done — even effecting changes that some people thought were too ambitious, such as ending partisan gerrymandering in Ohio. “So that’s an example where we had a radical idea about structural, systemic change,” says Olikara, “but we used [Rev. Dr. Martin Luther] King’s methodology of building bridges with not just people in the moderate center but from across the political spectrum, and that’s how we had enough support for it to ultimately pass.” 4. Bridging involves inner work, not just action When we think about bridging differences, we usually think about grand gestures or breakthrough conversations. But the truth is that much of the work happens before those events ever take place. To make them possible, we often need to cultivate the right mindsets and psychological approach — and that’s something we can (or must) do outside of our interactions with other people. That’s why a substantial portion of the GGSC’s Bridging Differences Playbook is devoted to intrapersonal skills — skills you can practice on your own, to build your capacity for more positive interactions with other people and across groups. For instance, research has indicated that practicing mindfulness can actually reduce biased attitudes and behavior against members of a different group. RELATED: 7 mindfulness tips for staying engaged 5. Bridging requires modesty and humility To bridge differences, you usually need to accept that you don’t have all the answers or own a monopoly on the truth — an outlook that researchers refer to as “intellectual humility.” This is especially important because bridging often involves contact between people from different cultures or communities. You probably won’t get very far in your bridge-building efforts if you presume that your own tradition or story is definitely the right one. This is true whether you’re talking about major historical events or your own family’s history: you need to recognize that your narrative isn’t the only one that matters. “The heart of bridging work lies in trying to understand someone else’s perspective. While you might not share their views, you don’t dismiss them.” In fact, research has found that when people with strong religious beliefs were confronted by doctrines from another religion, those who were lower in intellectual humility argued more vehemently in favor of their own religious beliefs, and more vehemently against the other religion’s beliefs, than did people higher in intellectual humility. The more humble folks showed greater openness to other people’s views and experiences. 6. Bridging is sometimes about small shifts over time While bridging differences might involve trying to overcome a history of conflicts — interpersonal or political — or forging an alliance between once-opposing groups to work toward a common goal, it sometimes centers on more modest shifts. That can mean just setting an intention or an openness to change down the line. “Bridging is sometimes just putting a flag in your land that says, ‘I’m working on it,’” says Rodolfo Mendoza-Denton, a professor of psychology at UC Berkeley and a faculty advisor to the Greater Good Science Center. “Sometimes that’s the job of the person who bridges, to make small, incremental changes.” In that vein, powell talks about “short” and “long” bridges; the psychological and emotional distance someone needs to travel determines the length of the bridge. With a short bridge, for instance, two people might both believe in climate change but have different approaches on how to address it. Bridging requires humility and takes time Then there are cases where the distance between two people might feel greater and more challenging to overcome. One person might be a climate change activist while the other might deny climate change altogether. Traversing these longer bridges requires an investment of more time and trust. There’s more at stake, too. While crossing a long bridge is an ambitious and worthwhile goal, we shouldn’t underestimate the significance, and even the challenges, of crossing some smaller bridges, as well. Indeed, crossing those short bridges can be good practice for ultimately crossing the longer ones. 7. Bridging is not without risk Bridging often involves taking risks and exposing vulnerability. You may risk having your overtures rejected, and you may often need to express feelings of hurt, anger, or disappointment. “The first person takes the greatest risk, but once that happens, others are likely to follow suit,” says powell. Perhaps most of all, when you truly try to hear someone else’s views, you risk being changed or influenced by what you hear. “That willingness to be transformed is also a necessary part to do authentic bridging work,” says Bailey. “I don’t think you can walk away from a bridging scenario, particularly when you’re bridging differences, and remain exactly the same.” 8. Not everyone should bridge Partly because of those risks, it’s important to recognize that not everyone can or should be a Bridge Builder, or feel compelled to build bridges in every situation. The work of bridging should not be done by demand. It’s ethically dubious — and, research suggests, often counterproductive — to ask people to bridge differences when they’re being discriminated against or otherwise denied social power. Before they’re ready to bridge, some must heal from personal trauma. And it can be psychologically harmful, not to mention physically dangerous, to try to forge a connection with someone who fundamentally denies your right to exist or threatens you with violence. As we’ve suggested above, bridge building shouldn’t be used as a tool of persuasion or coercion, especially not to consolidate power in order to attack or oppress others. It’s about expanding one’s sense of commonality with others, not about constricting them to adopt your worldview. There’s one final point we should stress about bridge building: As well-intentioned as we may be, trying to bridge differences often won’t lead to the outcomes we hope for, at least not at first. It is a deeply human process, and we’ll often make mistakes along the way. It’s critical to remember to be compassionate toward ourselves and others when we encounter setbacks. “You don’t have to resolve every conflict,” Mendoza-Denton says. “And you don’t have to have every answer.” ● Main image: shutterstock/pio3 This article originally appeared on Greater Good, the online magazine of the Greater Good Science Center at UC Berkeley. We are grateful to republish it with the kind permission of the Greater Good Science Center. greatergood.berkeley.edu

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

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