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If you're an anxious person, practising yoga regularly could help to regulate your stress response. From regulating breathing to breaking the worry cycle, Calvin Holbrook examines the benefits of yoga for anxiety. Plus, discover some great videos to get you started. Most of us have experienced feelings of anxiety during our lives. From a small case of butterflies in the stomach to full-blown panic, anxiety is a natural response to what we see as stressful situations, and one that can help us react appropriately when we really are in danger. So, how could yoga help us cope with anxiety? For those of us living with an anxiety disorder, feelings of fear often aren’t a rational response to external circumstances. Furthermore, they can develop into a dominating and disruptive influence in the form of panic attacks or panic disorders such as agoraphobia. In England, one in six people experience a common mental health problem (such as anxiety and depression) in any given week. Similar figures exist in the USA. Here, anxiety disorders are the most common mental illness, affecting 40 million adults – roughly 18 per cent of the population – every year. Yoga can help relieve stress shutterstock/4 PM Production Those living with extreme anxiety issues often experience a hyperarousal of the fight/flight survival response in the form of panic attacks, which creates a feeling of urgent fear and ignorable physical symptoms. Indeed, many people think they are about to die during an attack. So, how can someone experiencing this begin to calm down when their brain and body is telling them they are in mortal danger? How yoga can help with anxiety A 2006 study from UCLA’s Department of Psychiatry showed that almost 30 per cent of anxiety disorder patients may be “treatment resistant”, finding front-line interventions such as medication ineffective. This in part may help to explain why so many people with anxiety seek alternative treatments. Indeed, a 2001 study from Harvard Medical School showed that just over half – 56 per cent – of the 2,000 people questioned living with anxiety disorders seek alternative and complementary medicine. RELATED: How to stop a panic attack – 12 tips on what to do when anxiety hits hard Yoga is just one of those alternative treatments. Incorporating postures, meditation, visualization, and breath focus, the overall practice of yoga can elicit the relaxation response, allowing both the mind and body and mind to calm down. And, while yoga is an ancient practice, many of the systems of yoga – believed to be created by the sage Patanjali – feature elements used in modern anxiety treatments: relaxation techniques focused on breath regulation, cognitive reframing, behavioural recommendations, mindfulness of sensory input, as well as methods for greater cognitive flexibility, stress reduction and increased concentration. “Yoga elicits the relaxation response, allowing both the mind and body and mind to calm down.” Because yoga is a mind-body practice, people who do it become more aware of the link between their minds and bodies. This can help them to become less anxious. Furthermore, through practising yoga regularly, those living with anxiety are also unconsciously building resilience and learning to regulate their stress response. Yoga therapy for anxiety is also a great option as it's a long-term, safe, and relatively inexpensive treatment option. Ways yoga can help with anxiety Here are four specific ways yoga can help you if you're an anxious or easily stressed person. 1. Yoga helps us to regulate our breathing When we're anxious or stressed, our breathing often becomes rapid or shallow. We may even (unconsciously) start to hold our breath. As our breath is intimately connected to our nervous system, negative changes in it feed back to increase feelings of anxiety. Reversely, if we deepen and slow our breathing, it soothes and relaxes the nervous system. Breathing is integral to yoga and practising it teaches us how to breathe with awareness. Furthermore, we can take this breath focus with us outside of the yoga class and implement it in day-to-day stressful situations. .embed-container { position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%; } .embed-container iframe, .embed-container object, .embed-container embed { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } Yoga breathing exercises for anxiety YouTube/WebMD 2. Yoga lowers tension and promotes relaxation Ever felt your body becoming tenser while stressed or anxious? Our bodies often constrict during periods of anxiety and stress. We start to hold tension in our back, shoulders, jaw, neck, or elsewhere. Yoga can help us to relax and lower our physical tension, in turn release the power that anxiety has on us. .embed-container { position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%; } .embed-container iframe, .embed-container object, .embed-container embed { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } Yoga for relaxation YouTube/Yoga With Adriene 3. Yoga breaks worry cycles Stepping onto the yoga mat gives us a chance to be mindful. As postures require focus, yoga helps with anxiety by forcing us to concentrate on our breath, bodies and movement, therefore letting go of other worries and negative thoughts. If we practise yoga regularly enough, this can help us break our worry cycles and reduce anxious thoughts. .embed-container { position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%; } .embed-container iframe, .embed-container object, .embed-container embed { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } Yoga to Calm Your Nerves YouTube/Yoga With Adriene 4. Yoga trains us to accept discomfort We naturally run away from discomfort, but we may experience it while holding various yoga poses. Yoga asks us to experience this uncomfortable feeling for a while and not try to escape it. Knowing that we can experience discomfort and deal with it can help us when coping with anxiety, for example, encouraging us to ride through a panic attack instead of trying to run away from it. .embed-container { position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%; } .embed-container iframe, .embed-container object, .embed-container embed { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } 20-min yoga for anxiety workout: YouTube/Yoga With Adriene Yoga for anxiety: the scientific evidence In recent years, increasing numbers of scientific studies have backed up the ideas above. Indeed, much of the existing research suggests that yoga is an effective additional therapy for people living with anxiety when used alongside other recommended methods such as Cognitive Behavioural Therapy, relaxation techniques and medication. Various studies have been completed which point to the clinical value in including yoga in anxiety treatment. A 2010 study published in The Journal of Alternative and Complementary Medicine compared a group doing a 12-week yoga intervention with a similar group practicing walking instead. Those doing yoga were associated with greater improvements in mood and anxiety than those doing the walking exercise. Similarly, a 2007 study from Adelaide’s University of South Australia that compared yoga with relaxation techniques concluded that a 10-week yoga programme reduces stress, anxiety and improves health status in several key ways. “Because yoga is a mind-body practice, people who do it become more aware of the link between their minds and bodies. This can help them to become less anxious.” Furthermore, a 2005 German study backed up these results. Twenty-four women who described themselves as ‘emotionally distressed’ took two 90-minute yoga classes a week over three months. At the same time, a control group maintained usual activities without engaging in any exercise or stress-reduction techniques. At the end of the three-month practise period, the yoga group of women reported improvements in energy, perceived stress, fatigue and overall well-being. Impressively, depression scores improved by 50 per cent while anxiety scores by 30 per cent. The takeaway: yoga for anxiety As the studies outline above, yoga has proven benefits for those living with anxiety and stress. Regularly practising it can help you to build resilience and regulate your stress response, helping you to feel calmer and happier . ● Are there other ways you've found that yoga helps with anxiety and dealing with stress? Please share with the community below... Written by Calvin Holbrook Calvin edits our magazine and is a lover of swimming, yoga, dancing to house/techno, and all things vintage. Find out more.

Many of us struggle to find purpose or meaning in our lives, but as Dee Marques explains, it doesn't have to be such a challenge. From lifelong learning to developing your relationships, here are seven strategies on how to find meaning in your life. The other day I was talking to a childhood friend about how much things have changed over the past few months. Leaving the negatives aside, we both agreed that we’re now a lot more focused on the things that matter. Suddenly, how to find meaning in life has taken centre stage in many of our worlds. We’re not alone in this struggle to uncover meaning and purpose in our lives. A recent UK poll revealed that a staggering 90 per cent of people aged between 16 and 29 thought their lives had no purpose. This feeling affects older adults too. Another survey claims that more than half of UK workers are unhappy in their current jobs and feel there could be better off pursuing another career. Similar figures exist in the USA. So, as you can see, lots of people sense that something is missing in their lives. RELATED: Values and motivation – essential for meaning in life In fact, how to find meaning in life is probably one of the oldest questions out there – and I'd wager that while many people discover the answer, just as many others don't! But discovering that meaning or purpose doesn’t always have to be the challenge that we often make it. Likewise, it doesn't have to involve grand gestures. You don’t need to take a sabbatical or spend weeks in a meditation retreat. How to find meaning in life: avoid these traps Nowadays we have many tools and resources to live happier lives. So why are so many people unhappy? For starters, finding happiness and finding meaning are related but not the same thing. Researchers found that happiness comes from meeting our needs, but the same can’t be said of purpose. You can have all your basic needs covered, even some extra luxuries, and still wonder what are you here for. Searching for meaning is one of life's big challenges So, when wondering how to find meaning in life, it’s important to understand that meaning doesn’t come from having or doing more things. Some of the things we do matter, others aren’t really important. Focusing on the ones that matter can bring purpose to our lives. But don’t compare yourself to others. There are people who seem to have known what their life purpose was from the start. But they’re the exception and comparing ourselves to them can be frustrating. After all, finding meaning is a personal quest. And the comparison is unfair, because maybe there isn’t a “big” purpose for us, but rather a sense of purpose. Seven practical ideas to find meaning in life 1. Pause Finding meaning doesn’t have to involve grand gestures. You don’t need to take a sabbatical or spend weeks in a meditation retreat. Indeed, research by University of Missouri psychologist Laura King suggests the answer is already within ourselves (watch her below). Take time to reflect on what being human means according to your experience so far. Think about the meaningful moments you’ve experienced, and ask yourself what values can be learnt from them. Then think about how to bring those values into your everyday life. But don’t overthink it. This will only cause stress, and can block your ability to enjoy the little things that give meaning to life. If you feel you’re overthinking it, pause, and take a moment to be mindful. .embed-container { position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%; } .embed-container iframe, .embed-container object, .embed-container embed { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } Pa Pause to find meaning in life YouTube/Society for Personality and Social Psychology 2. Enjoy the journey Author Robert Byrne says that “the purpose of life is a life of purpose”. Like millions of people out there, I’ve been looking for “the thing” that will give a deeper sense of purpose to my life. This has been going on for quite some time, and the truth is, I haven’t found it. But I’m not disappointed or stressed; in fact, it’s quite the opposite. The journey has been packed with discoveries, and has brought me closer to understanding that there’s no “one thing” that gives us purpose. Maybe there are many, or maybe the experience is what’s worthy in itself. RELATED: Why happiness is a journey (not a destination) 3. Find your flow, find your centre While on this journey, make a list of the small things that give you a deep sense of balance or personal satisfaction: your flow. Make an effort to be conscious of what brings you joy, and think about how you can turn those things into habits. Positive habits are important when learning how to find meaning in life, because they help us feel fulfilled. 4. Follow your talents Maybe the things that make us feel centred are already there, but we’re not seeing them because we’re too busy or stressed. Here it may be useful to go back to consider your childhood. What did you want to be or do when you grew up? “Discovering how to find meaning in life doesn’t always have to be the challenge that we often make it.” Unfortunately, it seems we grow out of our dreams too often. You can also think about the things you enjoyed doing or were good at as a child. Maybe you were good at making people laugh, or at telling stories, or at building things with your hands. If these things were parked to the side, take some time to focus on them again and it could bring new meaning to your life. 5. Keep learning If you still can’t see how to find meaning in life, perhaps you haven’t explored enough. Learning something new keeps us engaged and can open our eyes to skills or talents we didn’t know we had. In fact, so-called lifelong learning has been shown to have many benefits: to your health, employment possibilities, and also social and community advantages, which, in turn, can improve overall life satisfaction. Keep learning to discover new purpose shutterstock/Speedkingz You can take this even further: nourish a love for learning by learning about learning. In other words, think about how you can become more receptive to the lessons we can learn from everyday things. And always be willing to share what you learn – you never know who you will inspire. 6. If you were gone tomorrow… Life is short and unpredictable, and this is one of the things that makes humans wonder what's the purpose of our existence. We’re here today but may be gone tomorrow, so finding a purpose and being remembered for our contribution is important to many of us. If that's the case, what would you like to be remembered for? If you're feeling lost in life, thinking about what you would like to have inscribed on your tombstone can give you an insight into what you want to do in life, and therefore what could bring meaning to your life. If this is too big a question, make it doable by imagining your life is split into seasons, just like the calendar year. What would you like to be remembered for during this season of your life? 7. Stronger relationships Researchers have found a link between pro-social behaviour, compassion, and empathy and our ability to live happier and more meaningful lives. And there’s also evidence that a strong feeling of belonging increases meaningfulness. So make time every day to build deeper relationships with others. One way to do this is through volunteering. Genuine altruism creates a sense of being worthy and useful. In other words, it gives us purpose. This happens because giving improves the quality of our relationships, and since we’re social beings, this reaffirms our purpose in life. How to uncover meaning in life: look inside yourself We all want to know how to find meaning in life – the good news is we don’t have to look far. Meaning and purpose are already within us. We only need to build a conscious appreciation for our surroundings, who we were, who we are, and our loved ones. This will give us a solid grounding that can help us make sense of the world and understand the role we play in it. ● Main image: shutterstock/SSokolov happiness.com | The fine art of being: learn, practice, share Are you a happiness.com member yet? Sign up for free now to enjoy: ■ our happiness magazine with practical life tips ■ share and support others in our happiness forum ■ develop with free online classes in our happiness Academy Purpose of life | Anxiety | Resilience | Motivation Written by Dee Marques A social sciences graduate with a keen interest in languages, communication, and personal development strategies. Dee loves exercising, being out in nature, and discovering warm and sunny places where she can escape the winter.

From mutual support and solidarity to a sense of belonging, there are many ways 'family' – including our own chosen tribe – can help us. So, if you're asking 'why is family important for happiness?', Dee Marques has six key reasons to explain just that... Family is one of the building blocks of society, and so its structure and role reflect social changes. Over the past 30 years, the traditional family unit has evolved significantly. Right now there isn’t a single concept of family that applies universally. But although family structure may have changed, its importance has not. In fact, there are many reasons why family is important for happiness. Sure, we can’t choose our “blood” family. In most cases, family interactions are a mix of great and not-so-great experiences. But we can make up for that by choosing our “adopted” family members, a tribe of people who aren’t related to us, but who show support and prove they’re there for us so we don’t feel lost in times of need. Indeed, blood isn’t always thicker than water. As someone who spent most of her life away from relatives, I learned that actions speak louder than words (or rather, than blood ties). Over the years I’ve been able to count on the support of people who were unrelated to me, in different countries and through different life stages. My family wasn’t always there, but being close to “my tribe” helped me push through tough times. This has been defining in my own quest for well-being, so in this article we'll look at why family is essential for happiness and the benefits of having a close relationship with our loved ones. Why is family important for happiness: what science says One of the reasons why family is necssary for happiness is because it (usually) provides financial stability in our early years. Having our basic needs covered is crucial when it comes setting the basis for a happy life. But studies show that the link between family and happiness extends beyond money or possessions. Researchers followed up hundreds of families for a decade and found that the quality of family bonds mattered more to overall happiness than income. Family units have evolved shutterstock/wavebreakmedia All over the world, researchers found that support is one of the reasons why family is important for happiness. And this support goes both ways: according to a study, nearly 70 per cent of parents depend on their children for emotional support. And research shows that knowing someone has your back can counter stress, depressive symptoms, and low self-esteem. The sibling relationships is especially important to emotional well-being. In one survey, more than 60 per cent of participants said their sibling was their best friend. Evolutionary biologists say that this could be because we share half our genes, so we’re predisposed to closeness and we respond positively to it. But depending on our background, there could be some differences in how family contributes to happiness. RELATED: Toxic Siblings: How to Recognise and Deal With Them A cultural perspective As I wrote in a previous article, the concept of happiness varies across cultures, and so does the “recipe” for it. Family is a central to happiness in every culture, but in some countries this is more profound. Family ties often have a stronger weight in collectivist cultures, those where the well-being of society is above the individual. For example, in Mexico, a World Values Survey found that nearly 95 per cent of those interviewed considered family very important in life. Mexicans rank family as one of the most trust-inspiring institutions and a source of emotional, financial and practical support. “All over the world, researchers found that support is one of the reasons why family is important for happiness.” In India, also known for its collectivist culture, many important life decisions are taken in consultation with family members. The boundaries between self and relatives are somehow blurred, so the common view is that a happy and complete individual can only exist within the family unit. When answering the question 'why is family important for happiness?', we can also look at Western societies. In the US, a survey showed that more than 70 per cent of participants said family was crucial to their identity. The link between healthy family ties and identity is also strong in Scandinavian countries like Sweden, Denmark, and Norway, where parent-child relationships are meant to facilitate independence, individual responsibility, and promote the development of healthy identities. But, regardless of our cultural background, there are (at least) six reasons why family is important for happiness: 6 reasons why family is important for happiness 1. Mutual support and solidarity The people we consider family foster a sense of reciprocity, dependability and mutual reliance. Caring for our loved ones and being looked after by them brings a rewarding sense of achievement. 2. A shelter from the outside world Healthy families are a place of refuge from problems and offer a safety network when things go wrong. Think about the boost you get when it’s hard to cope with life’s hurdles and you spend time doing something fun with your loved ones. And it’s more than a feeling: studies found that quality leisure time with our family can fight off and manage stress. Support and shelter: two reasons why family is important shutterstock/Monkey Business Images 3. Encouragement A UK study showed that the encouragement of parents and grandparents was the main reason why teenagers got involved in altruistic cases. And the link between altruism and greater well-being is well documented – you probably know that it’s good to be good. RELATED: The Power of Kindness 4. Unconditional love and support Knowing that you have a network of people you can always count on benefits our physical and emotional health. Our “tribe” accepts us for who we are, which is key to a positive self-concept. And research shows that the benefits go both ways, to those giving and those receiving love and support. 5. Shared experiences We’re all in this together, and that helps us build stronger connections and enrich our appreciation for others. Studies show that shared experiences can amplify the effect of positive emotions. Even remembering shared experiences can give a boost to our well-being. 6. A sense of belonging Here’s one last reason why family is important for happiness. Researchers compared people with and without a strong sense of belonging. The results were clear: those who felt they belonged to a supportive group reported being happier. According to psychologists, belonging is a primal need, and meeting this need helps us be more resilient – and happier too. RELATED: Building Resilience: 5 Strategies For Thriving As you can see, there’s much to be won from building strong and meaningful relationships with our loved ones, whether they’re relatives or “adopted” family members. So why not take a minute to think about what can you do today to show them your support? ● Why is your family important to you? We'd love to hear your comments below. Or why not start a thread in our relationships and friendships forum? happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up for free now to: ■ enjoy our happiness magazine ■ share and support in our happiness forum ■ develop with free online Academy courses Kindness | Motivation | Learning | Altruism Written by Dee Marques A social sciences graduate with a keen interest in languages, communication, and personal development strategies. Dee loves exercising, being out in nature, and discovering warm and sunny places where she can escape the winter.

The news agenda is still being dominated by Coronavirus, but let's remember that there are still great things happening around the globe. Ed Gould shares his Top Ten round-up from March to uplift and inspire you. The world went through a big change in April as many countries around the world adjusted to a new way of living. Of course, much of the mainstream media only carried stories relating to the global pandemic but there were many other stories of hope and happiness, too. Here are our Top 10 from the month. 1. Plants are all of a glow, according to science The Guardian and many other media outlets reported the happy news that plants can be made to glow in the dark. Scientists from Imperial College London have come up with a commercial means of engineering plants so they will emit light as they grow. This potentially means that we could use less electrical lights in our homes in the future and rely on house plants instead. The technique uses the same sort of bioluminescence found in certain species of fungi to make glow-in-the-dark foliage. 2. Global surge in turtle activity Turtles all over the world are taking to beaches in greater numbers. It seems that the reduction in people visiting the sandy beaches turtles choose to lay their eggs in has meant an increase in females have come ashore to do just that. Reports from all over the world have suggested that turtle numbers will be on the rise in the foreseeable future because currently people are not disturbing these marine creatures. According to David Godfrey, executive director of the Sea Turtle Conservancy, the rise in turtle activity is directly related to the recent changes in human behaviour. Flippin' good: turtles are coming ashore more shutterstock/Neophucket 3. Contact lens technology could help those with diabetes Medical technology is often used to assess chronic conditions and this is certainly the case with diabetes. In a novel twist, a biocompatible polymer has been deployed on contact lenses for the first time to give those living with diabetes some real insight into their blood sugar levels. Rather than taking a kit out to check themselves, people can use the technology simply by blinking. The lenses will allow for up-to-the-minute assessments to be made with ease. 4. Mindfulness linked to forgiveness by science The scholarly journal Emotions published a new paper on MBSR techniques and their links to forgiveness and forgiving attitudes in April. According to PsyPost, the study, which was conducted by a professor at Radboud University Nijmegen in the Netherlands, focused on the way mindfulness can play a big part in our interpersonal relationships. The study discovered that people who listened to guided mindful-attention instructions went on to show higher levels of forgiveness regarding past offences than a sample group. RELATED: How to practise forgiveness 5. Poll finds people love working from home A survey undertaken in India, the UK, Brazil, Germany, the US, Australia and New Zealand has found that most office employees prefer working from home. The temporary requirement in many places to do so has meant some adjustments but, according to the New York Post, two-thirds of respondents liked the fact that they were spending less time and money commuting. The OnePoll survey also found that most people liked the flexibility it offered as well as the environmental benefits it has brought about. When work works: home office shutterstock/Rido 6. Coal use for electrical power on the wane Coal is one of the worst fossil fuels for the amount of carbon it releases into the environment. In April, coal-powered electrical production hit an all-time low in the UK according to reports in the British press. What was less widely reported was the fact that within seven days of one another, both Austria and Sweden closed their remaining coal-powered electrical plants for good. According to Inhabitat, both countries have achieved this feat ahead of target. Belgium has already gone coal-free and France looks set to be the next major economy to finally end coal use by 2022. 7. Alzheimer's treatment developed in the form of a spray A report in Interesting Engineering suggested that a Japanese team may have come up with a very innovative way of treating the effects of Alzheimer's disease. The idea is to focus on a protein in the brain known as the tau protein. In people with dementia, this protein is known to build up. The researchers added the protein to a harmless virus and gave it to mice in the form of a nasal spray. Instead of accumulating, the tau proteins were identified as a threat by the mice's immune systems. This, it is hoped, will mean a treatment for people can soon be developed which will work in a similar way. RELATED: Cognitive impairment – 5 ways to reduce the risks as you age 8. Breakthrough means good news for US coral reefs According to CNN, for the first time the Florida Aquarium has been able to grow a coral outside of its natural environment. Specifically, the biologists there have reproduced a ridged cactus coral in a tank under human care. The reefs around Florida have faced major disease over recent years and it's hoped that growing corals in this way will help to save them for future generations, perhaps allowing for them to be released back into the wild. 9. Mindfulness helps to avoid sporting injuries There may not have been much sport going on in April but that hasn't stopped a team of researchers from Dundee in Scotland, Tehran in Iran and Springfield in the US from working on how mindfulness can be linked to fewer sports injuries. Their work focused on elite footballers aged between 16 and 19. It found that if mindfulness techniques are incorporated into the training schedule, the outcome is fewer injuries on the field. Amazingly, as many as 40 per cent fewer injuries were found in those who took part in mindfulness training compared with those who did not. Mindfulness can reduce sporting injuries shutterstock/Monkey Business Images 10. Antibodies become the focus in mental health research Conditions like obsessive-compulsive disorder have been treated in a variety of ways over the years but research into them has rarely focused on things like antibodies in the same way that a viral infection might be. That said, researchers are now looking into the role certain antibodies play in mental health. Scientists from Queen Mary University of London and the University of Roehampton have recently published their findings into a protein called Immuno-moodulin which is known to be associated with Obsessive Complusive Disorder. They found that anxiety could be reduced if antibodies were present that could deal with the protein effectively, offering hope to sufferers of many different conditions. ● Main image: shutterstock/Sathianpong Phookit What's your favourite feel-good news story from the past month? We'd love to hear your what you think below. Written by Ed Gould Ed Gould is a UK-based journalist and practitioner of Reiki.

The world's problems may feel overwhelming, but we can nurture our caring spirit so we stay active in solving them. By Tim Desmond on behalf of Greater Good Science Center. Looking around today, it’s hard to escape the conclusion that our world is screwed. Of course, there’s a lot of beauty in the world, too; but the sheer magnitude of violence, greed, hatred, and straight-up stupidity can be overwhelming if we pay attention and care about what’s happening around us. What’s more terrifying, though? When good-hearted people get overwhelmed by all of it, lose touch with their humanity, and stop caring. The challenge of staying human in the middle of this comes down to how we respond to the suffering around us and in ourselves. If we despair and give up, that’s not helpful; on the other hand, it also doesn’t help if we allow self-righteousness to poison us with indignation. Whether we are hurting because of our own problems or from witnessing the pain of others, we have to learn how to take care of our compassionate natures, so we don’t get overwhelmed. Sad stories: the news is full of negativity In my book, How to Stay Human in a F*cked-Up World, I write about how a meditation practice can help you to cultivate an open heart in the face of so much suffering. These teachings can be applied to a formal sitting meditation practice, or just used to develop new ways to relate to yourself. Here are some of the things I’ve found helpful — supported by science — that you can do yourself when the world becomes too much. The part of life that’s beautiful When everything around you seems f***ed up, it’s easy to think nothing good exists — or even if it did, it wouldn’t matter. However, if you only pay attention to what’s painful in your life, you will inevitably end up exhausted and overwhelmed. Since we tend to keep bad stuff in our minds more than good stuff, we need to actively seek out what’s beautiful in life to overcome this natural negativity bias. And we should, because experiencing positive emotions — like happiness and awe — can give us the energy we’ll need to be more involved in caring for others. RELATED: 11 science-backed truths about finding happiness One practice I offer in my book is to list all of the conditions for happiness that are present in your life right now — maybe things you take for granted, like having a warm bed or having a close friend. Every moment contains infinite causes for happiness and infinite causes for suffering. The condition of our minds depends on what we’re paying attention to. So, we train ourselves not to forget what’s beautiful.
 The part of life that’s painful Acknowledging what’s beautiful in the world doesn’t mean that we’re ignoring what’s painful. Instead, we learn how to mindfully listen to pain with love and acceptance. We become aware that fear, anger, or grief is present inside of us. Then we can approach our pain with the attitude of “I see that you’re suffering. Everyone suffers sometimes, and you’re allowed to feel what you feel. I am here for you.” This acceptance can help us to manage our stress and have more energy to stay compassionate when faced with the problems of the world. “If you only pay attention to what’s painful in your life, you will inevitably end up exhausted and overwhelmed.” In my own life, there are many moments when I feel like avoiding my suffering. However, I’ve learned that my life can be much better if I do the exact opposite. Instead of running away, I bring a more focused attention to the unpleasant sensations in my body and tell myself, “Whatever you feel in this moment is completely OK.” Resistance may arise in me — I may tell myself that I don’t want to feel like this — but I just shift my attention and acceptance to that voice, saying to myself, “I know you want ease and safety, just like everyone else does. I’m here to listen and help.” This self-compassion soothes me and works much better than trying to transform my pain by ignoring it or berating myself for it. RELATED: How to avoid keep the greater good in mind during the Coronavirus outbreak When I say “like everyone else does,” it helps me to keep in mind our common humanity — particularly the fact that what we do is always motivated by the desire to avoid suffering and find wellness. If you’re angry about a social injustice, the deepest motivation for that anger is your wish to live in a peaceful and just world. If you lost your temper with your child and now feel ashamed, the deepest motivation in your shame is your wish to have the best possible relationship with your child. When we look at our thoughts, feelings, and actions under the light of that understanding, we can more easily forgive ourselves and others when we or they fall short. Stay human, even when other people suck Humans can be pretty terrible at getting along. Whether it’s two people who are in love but can’t stop hurting each other or thousands of people who are trying to build a social movement but can’t agree on anything, it seems like it shouldn’t be this hard. But it is. Forever friends: appreciate the good stuff shutterstock/rawpixel.com When your interaction with someone is derailing, take a minute to consider whether you are criticizing or making a demand of them. Then, check in with yourself: What need is underneath this? What’s my deepest motivation? Maybe you’re yelling at your spouse because she’s late (again) from work and the dinner you made is getting cold. The hidden need might be that you don’t feel respected or appreciated for your efforts… and you’re hungry! When you identify the hidden need, self-compassion becomes easier. In that moment, your practice can sound like, “I’m angry because I want to feel respected and appreciated, just like every other human being. That wish in me is beautiful, and it’s OK for me to feel it.” Breathing like this for a minute or so will usually defuse your frustration. In the light of seeing your own deeper needs, you’ll also feel more curious about the needs motivating the other person. RELATED: How to practise self-compassion – 6 proven techniques Applying the teachings of mindfulness and self-compassion to real-life challenges isn’t easy. My new book tells the story of how I’ve learned to deepen my practice through healing from a difficult childhood, engaging in political organizing, and losing my wife to cancer. I hope it can inspire you to deepen your practice, as well. ● Main image: shutterstock/Dragon Images Written by Greater Good Science Center This article originally appeared on Greater Good, the online magazine of the Greater Good Science Center at UC Berkeley. Happiness.com is honoured to republish it with the kind permission of the Greater Good Science Center. greatergood.berkeley.edu

Hast du manchmal Schwierigkeiten, im Jetzt zu leben? Dann können dir diese zehn Achtsamkeitszitate von spirituellen Lehrern helfen, dich zu erden. Erinnere dich an sie, wenn du dich in der Vergangenheit oder der Zukunft verlierst. Von Calvin Holbrook. Dieser Artikel erschien im Original im englischen happiness Magazin. In den letzten Jahren hat die Botschaft über die Kraft der Achtsamkeit einen Boom erlebt. Zu Recht, wie wir finden. Denn indem du Achtsamkeit übst, kannst du bewusster und empfänglicher dafür sein, wie du dich fühlst und welche Realität dich umgibt. Achtsam zu bleiben ist eine Möglichkeit, Freude und Erfüllung in alltäglichen Dingen zu finden. Dies kann einen erheblichen Beitrag zu deinem allgemeinen Glück leisten. In der Tat können wir durch das Üben von Achtsamkeit geduldiger werden und auch unsere Beziehungen zu geliebten Menschen positiv verändern. Mit Achtsamkeit wächst Freundlichkeit, Mitgefühl und Verständnis. In einfachen Worten bedeutet Achtsamkeit, sich dessen bewusst zu sein, was gerade mit dir und deiner Umgebung geschieht, ohne sich zu wünschen, dass es anders wäre - selbst wenn es trivial oder negativ scheint. Achtsamkeit bedeutet auch, dein Leben zu akzeptieren und nicht kritisch oder wertend zu sein. Im Wesentlichen ist das Üben von Achtsamkeit einfach und unkompliziert, aber es kann einige Zeit dauern, bis es gelingt. Inspiration in Form von Achtsamkeitszitaten kann dir helfen, die Vorteile der Praxis zu erkennen und dir die Kraft zu geben, weiterzumachen. Die folgenden Zitate stammen von vielen Experten auf dem Gebiet der Achtsamkeit und Meditation. Wenn du tiefer über die Bedeutung dieser Zitate nachdenkst, wirst du inspiriert, jeden Tag achtsames Verhalten zu üben. Mit der Zeit wirst du - und deine Mitmenschen - die Vorteile spüren. Achtsamkeitszitate Erinnere dich an diese zehn Zitate über Achtsamkeit, um dich zu inspirieren und zu erden, wenn das Leben dich aus dem gegenwärtigen Moment herausholt. Konzentriere dich und bringe deinen Geist zurück ins Jetzt. 1. "Wo immer du bist, sei ganz dort." Eckhart Tolle Der in Deutschland geborene Eckhart Tolle ist ein spiritueller Lehrer und Autor. Er ist einer der meistzitierten Menschen, wenn es um Achtsamkeit geht. Dieses Zitat fasst die Essenz der Achtsamkeit zusammen: ganz im Moment zu sein, in dem du dich befindest. Das funktioniert in einer mentalen oder emotionalen Umgebung: Was auch immer deine Stimmung oder dein Gefühl ist, erkenne es an und akzeptiere, dass es im Moment so ist. Erzwinge keine Änderungen (es wird irgendwann vergehen). Dieses Achtsamkeits-Zitat gilt auch für deinen physischen Standort oder deine Situation. Zum Beispiel kannst du im Moment mit deiner Lebenssituation unzufrieden sein, aber es kann hilfreich sein, deine Situation einfach zu akzeptieren und nicht zu beurteilen. Alles wird sich verändern. In einem positiveren Sinne, wenn du einen Spaziergang am Meer genießt oder ein Waldbad nimmst, sei wirklich da: Nimm die Sehenswürdigkeiten, Geräusche und Gerüche von allen Dingen um dich herum auf. Schenk dem Leben deine ungeteilte Aufmerksamkeit. 2. „Du kannst die Wellen nicht stoppen, aber du kannst lernen zu surfen.“ Jon Kabat-Zinn Dieses Achtsamkeits-Zitat von Jon Kabat-Zinn müsste eines unserer beliebtesten sein - und wir sollten es oft in unseren Gedanken wiederholen. Kabat-Zinn ist in der westlichen Welt weithin als Vater der Achtsamkeit anerkannt. Er ist auch der Schöpfer des ursprünglichen MBSR-Kurses (Mindfulness-Based Stress Reduction). Dieses bekannte Zitat von ihm fasst zusammen, wie man mit den Höhen und Tiefen des Lebens gut umgehen kann. Die Wellen repräsentieren die vielen - und unaufhaltsamen - Veränderungen und Herausforderungen des Lebens. Wenn wir mit unruhiger See konfrontiert sind, können wir, anstatt in ihnen zu ertrinken, auf unser Surfbrett steigen. Wir können lernen, mit ihnen umzugehen, indem wir auf den Wellen reiten. Wir werden wahrscheinlich viele Male von unserem Surfbrett fallen, aber wir können es immer und immer wieder versuchen. Mit etwas Übung lernen wir, wie wir besser durch die sich ständig verändernden Gewässer des Lebens navigieren können. Übrigens: Wir bieten einen kostenlosen MBSR-Kurs in unserer happiness Akademie an! 3. „Sei in diesem Moment glücklich, das ist genug. Wir brauchen nicht mehr, als diesen Moment.“ Mutter Theresa Dieses Achtsamkeits-Zitat der Nonne und Missionarin Mutter Teresa lehrt uns, den Moment zu genießen und nicht mehr zu wollen als das, was wir haben. Manchmal kann es schwierig sein, das Jetzt vollständig zu erfassen und sich keine Sorgen mehr um die Zukunft zu machen, aber dieses Zitat erinnert uns daran, dass wir versuchen sollten, einfach und in der Gegenwart zu leben. Es erinnert uns auch daran, dass wir Dankbarkeit für das üben sollten, was wir haben, egal wie wenig das erscheinen mag. Indem wir im Leben immer dankbarer sind, können wir weniger egozentrisch und materialistisch werden und insgesamt glücklicher mit unserem Leben werden. 4. „Gefühle kommen und gehen wie Wolken am Himmel. Das achtsame Atmen ist mein Anker im Hier und Jetzt. “ Thích Nhất Hạnh Als eine der einflussreichsten Figuren in den Bereichen Achtsamkeit, Meditation und Buddhismus hat die Weisheit von Thích Nhất Hạnh unzählige Zitate über Achtsamkeit geliefert, aber dieses ist eines meiner Favoriten. In diesem Zitat geht es darum, zentriert zu bleiben und uns durch Meditation auf unseren a zu konzentrieren, trotz aller Veränderungen oder Verstimmungen in unserem Geist. Indem du deine Aufmerksamkeit auf deinen Atem lenkst, kannst du einen beschäftigten oder unruhigen Geist beruhigen und ein Gleichgewicht herstellen. 5. „Die Frage ist nicht, ob es ein Leben nach dem Tod gibt. Die Frage ist, ob du vor dem Tod lebendig bist.“ Osho Der indische Mystiker Osho war ein kontroverser Charakter, aber an diesem Achtsamkeits-Zitat ist nichts zu diskutieren: Wir stimmen ihm hierbei 100%ig zu! So viele von uns eilen durch das Leben, sind mit Dingen beschäftigt, die wir tun müssen: Arbeit, Rechnungen bezahlen, Kinder betreuen usw. Dabei vergessen wir inne zuhalten und die Welt zu betrachten. Achtsam zu sein bedeutet, sich bewusst zu sein, anzuhalten, um jeden Moment des Lebens zu schätzen, anstatt ihn in halsbrecherischer Geschwindigkeit zu überleben. "Wenn du dich von Achtsamkeitszitaten inspirieren lässt, kannst du Vorteile erkennen und erhältst die Kraft, weiterzumachen." Dieses Achtsamkeitszitat ist eine Erinnerung daran, dich zu fragen, ob du wirklich dein wahres, authentisches Leben führen. Tust du die Dinge, die dich im Leben glücklich machen, oder bist du ein Sklave deines Lohnzettels? Setzt du all deine Fähigkeiten ein und bist die beste Person, die du sein kannst? Achtsamkeit kann ein großartiges Werkzeug sein, um inne zu halten und zu bewerten, ob du vor dem Tod wirklich am Leben bist! 6. „Blicke über deine Gedanken hinaus und trinke den reinen Nektar dieses Augenblicks.“ Rumi Rumi war ein persischer Dichter, der 1207 geboren wurde. Bücher seiner Gedichte wurden in den letzten Jahren millionenfach verkauft, was ihn zu einem der beliebtesten Dichter in den Vereinigten Staaten macht. Ziemlich gut für jemanden, der vor 800 Jahren gelebt hat! Dieses Achtsamkeits-Zitat von Rumi zeigt, warum seine Sprüche so beliebt sind. Unglaublich: Experten schätzen, dass der durchschnittliche Verstand zwischen 60.000 und 80.000 Gedanken pro Tag denkt. Einige dieser Gedanken beinhalten Kleinigkeiten wie das, was wir zum Frühstück essen wollen. Andere, tiefere Gedanken können uns den ganzen Tag durch den Kopf gehen, wie negative Gedanken über die Vergangenheit (Wiederkäuen) und Sorgen um die Zukunft. Das Problem ist: Wenn wir uns auf unsere Gedanken konzentrieren, verpassen wir, was gerade in unserem Leben passiert. Hier und Jetzt. In diesem Moment. VERWANDTES THEMA: Im Hier und Jetzt leben - mit Übungen für mehr Achtsamkeit und Selbstliebe Wenn du das Gebrabbel deiner Gedanken durch Achtsamkeit beruhigst, kannst du aufhören zu überdenken und im gegenwärtigen Moment leben. So kannst du das Leben genießen und glücklicher sein. 7. „Wir haben nur diesen gegenwärtigen Moment, nur diesen einzigartigen und ewigen Augenblick, der sich vor unseren Augen öffnet und entfaltet, Tag und Nacht.“ Jack Kornfield Dieses Zitat von Jack Kornfield - Lehrer, Schriftsteller und einer der führenden Befürworter des Buddhismus in der westlichen Welt - fasst eines der Schlüsselelemente der Achtsamkeit zusammen: das Leben im gegenwärtigen Moment. Vergangenheit ist Vergangenheit; wir können es nicht ändern, wir können nur aus unseren Fehlern lernen und versuchen, vorwärts zu kommen. Ebenso können wir versuchen, bis zu einem gewissen Grad für die Zukunft zu planen. Aber das Leben hat die Angewohnheit, diese Pläne zu stören. Letztlich haben wir wirklich nur diesen Moment, in dem wir jetzt leben, und deshalb sollten wir uns darauf konzentrieren und das Beste daraus machen. 8. "Die einzige Art zu leben besteht darin, jede Minute als unwiederholbares Wunder zu akzeptieren." Tara Brach Dieses Achtsamkeits-Zitat der angesehenen Lehrerin und Autorin Tara Brach wiederholt im Wesentlichen die Aussage der obigen Zitate. Wir müssen schätzen lernen, dass unsere Zeit auf der Erde begrenzt ist und wir sollten jede Minute optimal nutzen. Dieses Zitat weist auch auf die Kraft der Dankbarkeit hin und schlägt vor, dass wir für das Geschenk des Lebens und all die Wunder, das es bringt, dankbar sein sollten. Wenn Probleme und Gedanken deine Stimmung und deinen Geist trüben, erinnere dich an dieses Achtsamkeits-Zitat. Versuche wieder, jeden Moment deiner Existenz zu schätzen. 9. „Das Paradies ist kein Ort; Es ist ein Bewusstseinszustand.“ Sri Chinmoy Allzu oft suchen wir nach unserer eigenen Vorstellung vom Paradies: sei es in Form unseres Traumhauses, eines exotischen Urlaubs oder der perfekten Beziehung. Natürlich ist es großartig, Träume zu haben, nach denen wir streben können. Aber wir dürfen die Idee nicht vernachlässigen, dass wir mit dem, was wir bereits haben, glücklich sein können. Es ist unsere mentale Einstellung, die eine Quelle des Friedens und der Zufriedenheit sein kann. Wenn wir ein friedliches, bewusstes und konfliktfreies Bewusstsein erreichen, kann es uns große Freude bereiten. Das Üben von Achtsamkeit kann uns helfen, diesen Zustand zu erreichen. Dieses Zitat des indischen spirituellen Führers Sri Chinmoy erinnert uns daran, dass Glück eine Reise ist, kein Ziel. 10. "Achtsamkeit ist nicht schwierig, wir müssen uns nur daran erinnern, achtsam zu sein." Sharon Salzberg Die Bestsellerautorin Sharon Salzberg hat viele Meditations- und Achtsamkeitsbücher geschrieben und unterrichtet seit 1974 Meditation. Sie ist also ziemlich gut aufgestellt, um über die Schwierigkeit - oder Leichtigkeit - des Übens von Achtsamkeit sprechen zu können. In der Tat ist Salzbergs Zitat genau richtig. Achtsamkeit an sich zu üben ist nicht schwierig, da es einfach eine Art zu Sein ist, die nicht wirklich Zeit kostet. Das Training unseres Gehirns, um sich daran zu erinnern, jederzeit achtsam zu bleiben, kann jedoch eine größere Herausforderung sein, insbesondere wenn achtsames Verhalten für uns neu ist. Wir können unser Verhalten jedoch schrittweise ändern und dieses Achtsamkeits-Zitat erinnert daran. ● Nach welchen dieser Achtsamkeitszitate lebst du dein Leben? Begleiten dich noch andere, die du teilen möchtest? Lass es uns in den Kommentaren unten wissen. Möchtest du mit Gleichgesinnten über Achtsamkeit sprechen? Dann schau doch mal in unserem Forum vorbei! Geschrieben von Calvin Holbrook aus dem Englischen von Veronika Eicher Calvin ist der Herausgeber des happiness.com-Magazins, Künstler und Liebhaber von alten Dingen. Er geht gerne Schwimmen, macht Yoga und tanzt gerne zu House- und Techno-Musik. Hier erfährst du mehr über Calvin.