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Practising forgiveness is a key way to cultivate deeper happiness. However, forgiving someone – or yourself – isn't always easy. Here, Arlo Laibowitz shares some great steps on how to make the process easier, enabling you to let go of suffering and move on with your life. To live is to get hurt. We've all been in the situation that we feel that others have done us wrong: by their words, their actions, or even worse, their indifference. And then there are the things we regret doing or saying ourselves. The saying goes, 'to forgive and forget', but in practice, we tend to hold on to our feelings of hurt and resentment. Forgiveness: what exactly is it? How can we forgive others, and ourselves, for good? What is genuine forgiveness? And how does forgiving help us to lead happier and more peaceful lives? Forgiveness is defined as a conscious, deliberate decision to let go of resentment or vengeance towards a person or group who has harmed you. Forgiveness is not forgetting, or condoning or excusing offences. It is what we do for ourselves to get well and move on. .embed-container { position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%; } .embed-container iframe, .embed-container object, .embed-container embed { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } XX How to practise forgiveness How to forgive someone: 12 steps According to author and Buddhist practitioner Jack Kornfield, we can forgive by following these 12 steps: Understand what forgiveness is and what it is not. Feel the suffering in yourself of holding on to your lack of forgiveness. Reflect on the benefits of a loving heart. Discover that it is not necessary to be loyal to your suffering. Understand that forgiveness is a process. Set your intention for forgiveness. Learn the inner and outer forms of forgiveness. Start the easiest way, by forgiving an ‘easy’ individual. Be willing to grieve. Forgiveness includes all dimensions of life, including the body, mind, emotions, and interpersonal. Forgiveness involves a shift of identity, to our capacity for love, freedom and good. Forgiveness involves perspective. Forgive and forget someone in nine simple steps shutterstock/fizkes The nine-steps forgiveness program On a more practical level, when it comes to knowing how to forgive someone there are clear steps to be followed, as outlined by Fred Luskin of Stanford University. He outlined a forgiveness program that helps us to take things less personally, blaming others less, and offering more understanding and compassion to others, and to ourselves: Know how you feel and be able to express what you do not consider acceptable about the situation or behaviour. Commit yourself to feel better. Forgiveness is a personal process. Forgiveness does not have to mean reconciliation or condoning the actions of the person that has grieved you. Forgiveness is about peace and understanding and taking things less personally. Get the right perspective on what is happening. Practice stress management to soothe flight or fight, by doing mindful breathing exercises, taking a walk, or whatever else works. Give up expecting things from your life or other people that they do not give you. Put your energy into looking for ways to get your positive goals met, instead of focusing on the experience that has hurt you. Remember that a well-lived life is an ultimate revenge: look for love, beauty, and kindness. Put energy into appreciating what you have instead of what you don’t have. Amend the way you look at your past; cherish your forgiveness. Research has shown that as we forgive, we are less susceptible to stress, anger and hurt. Once we have learnt how to forgive, it becomes easier to do that in new situations and induces more optimism. Practising forgiveness is one of the essential ways we can lead more meaningful lives. By gifting ourselves the gift of forgiveness, we can live more loving, more compassionate, and ultimately, happier lives. ● 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.

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

Need a break from negative news? These feel-good stories from February highlight the positive things happening around the world. Ed Gould shares his Top Ten round-up from the month. February was a month that had its fair share of scare stories and unpleasant events. However, there were plenty of feel-good news stories that also made it into the mainstream media. Unfortunately, not all news items covering happiness and human warmth received front-page attention. Read on to discover some of the brighter stories from the last month you may have missed among the doom and gloom. 1. Mindfulness eases pain, according to science As it's #MindfulMarch, let's start with a mindfulness story. Even as little as half an hour spent on learning mindfulness techniques can help to ease physical pain. According to Medical News Today, introductory sessions into mindfulness can significantly lessen the impact of negative emotions as well as easing physical pain. Neuro-scientific experiments were conducted by a team at Yale University in the United States. They found that the results were the same even for people who have never practiced mindfulness before. Hedy Kober, an associate professor of psychiatry and psychology at the university, said that mindfulness allowed people to enjoy a non-judgmental acceptance of the negativity associated with pain. 2. Soil bacteria may help the fight against climate change According to a number of news outlets around the world, a bacterium found in the soil may provide some of the answers needed to combat the changing global climate. Researchers at Cornell University have found a new group of bacteria that belong to a genus called Paraburkholderia madseniana. These bacterium are notable for their ability to degrade certain compounds and to generate root nodules that fix atmospheric nitrogen in the ground. It's hoped this will lead them to break down some of the chemicals that are released when fossil fuels are burned, promoting more nutrients for plant life to grow. 3. Children are happier in nature, study shows According to reports by CNN, scientific analysis has shown that children feel greater levels of happiness when they have the opportunity to get out and about in natural environments. Exposure to nature allows children, in particular, to feel more connected to the world. The research was published in February's edition of the journal Frontiers in Psychology by a team of researchers from Mexico. In all, some 300 school-age children took part in the study. As well as feeling happier, those who got out in nature were found to be more likely to be altruistic, too. Exposure to nature benefits children shutterstock/FamVeld 4. India turns to clean fuel In February, the Indian government announced that it would switch to one of the cleanest forms of transportation fuel in the world. The new regulations covering what Indian people can fill up their car with will come into effect from the start of April this year. From then, only BS-IV grades of fuel will be allowed for road-going petrol and diesel engines. It should help to dramatically reduce airborne pollution, especially in the country's crowded urban areas. 5. Chronic inflammation may become a thing of the past In feel-good news for anyone who suffers from chronic inflammation, scientists in the US have announced a way of flipping the way certain molecules work such that the body's immune system won't react to them. The discovery of this 'molecular switch' was published in the academic journal Cell Metabolism. It's thought the technique can be used to treat conditions like Alzheimer’s disease as well as diabetes and even cancer. Work is ongoing at the Department of Metabolic Biology, Nutritional Sciences and Toxicology at UC Berkeley. 6. Want to learn while you sleep? Use your nose A team of scientists at the University of Freiburg in Germany has discovered that fragrances and the ability to smell them both play a part in the way we learn during sleep. Their study has revealed that we can make bigger strides in sleep-learning during hour hours of slumber when we have smelt something pleasant, such as a rose. Jürgen Kornmeier said that his team's work focussed on students learning foreign words. His study group was played English words to take on board during their slumber. Those who were exposed to certain odours before sleeping found their learning was more entrenched than a sample group. RELATED: Can't sleep? 14 fixes to get a good night's rest 7. Want to sleep better? Use your nose In an amazing coincidence, there was another sleep and odour related news story in February that made it into the press. This one followed a study conducted at the University of British Colombia in Canada. It found that sleeping with the natural odour of a partner close by will bring about a better quality of sleep. People who can smell their partner on their clothes or bedsheets – even if they're not present – are more likely to sleep longer and deeper, the study showed. According to the Daily Mail, sleeping in your partner's garments can mean enjoying up to nine minutes more slumber! 8. Bee population rising in North America thanks to hemp Since hemp production started to be legalised in North America, more and more hectares have been devoted to the crop. That has brought a good deal of happiness to many patients with chronic conditions. It has also led to a boost in bee numbers across areas like Colorado where hemp production is expanding. The pollen from the plants is particularly attractive for bees. Indeed, their dwindling numbers around the world may be reversed if other countries follow the example of Canada and the United States. Don't worry, bee happy! shutterstock/RUKSUTAKARAN studio 9. Comedy could help anxiety Some people have always benefited from the happiness and laughter comedy can bring about. However, one group of improvisational comedians in Chicago took it a step further by trying to treat anxiety. Their approach was based on a 2017 scientific study into anxiety and comedy. The team used a blend of group therapy sessions and improvisation classes each week to deliver what they called 'a natural remedy' for people suffering from anxiety in the city. The idea is that improvising various comedic situations makes people operate in the present with less time available for dwelling on the past. 10. Brazilian cities offer tax breaks for good deeds Property taxes in some locations in Brazil can be completely wiped out if residents there take advantage of new local laws. Under the scheme, people who adopt stray dogs or plant trees can enjoy a tax break from about a third of their usual bill and will even have it rescinded entirely if they perform enough qualifying good deeds. Places like Goiania, Belo Horizonte, Saraba and Quinta do Sol have all introduced these tax relief schemes to encourage fewer stray dogs and more foliage. Shop owners can also benefit from the scheme by renovating their historic storefronts. ● Main image: shutterstock/VAlekStudio What's your favourite story from the month? We'd love to hear your views in the comments! Written by Ed Gould Ed Gould is a UK-based journalist and practitioner of Reiki.

It’s often said that schools don’t provide the life skills children really need as adults, but emotional education – or social emotional learning – is becoming much more popular. Arlo Laibowitz explores what it is and just how it benefits the younger members of our community. Traditionally, education focuses on three R’s: reading, writing, and arithmetic. But to become happy and caring individuals, those skills are not enough. Increasingly, there’s also attention to 'soft skills', most often called emotional education or social emotional learning (SEL). What exactly is social emotional learning (SEL)? Social emotional learning is the process through which students acquire and apply the knowledge, attitudes, and skills necessary to: understand and manage emotions (self-awareness) set and achieve positive goals (self-management) feel and show empathy to others (social awareness) establish and maintain positive relationships (relationship skills) make responsible decisions. .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%; } What does social emotional learning focus on? Self-Awareness trains the ability to focus on one's emotions, thoughts, and values, and how they influence behaviour. Also, it strengthens the capacity to assess one’s strengths and limitations, with confidence, optimism, and a ‘growth mindset’. Self-Management trains the skills to regulate emotions, thoughts, and behaviours in different situations: managing stress, controlling impulses, and motivating oneself. Social Awareness focuses on the ability to take the perspective and empathise with others. It enables the student to understand social and ethical norms. Relationships skills strengthen the students in their ability to establish and maintain healthy and rewarding relationships, to communicate clearly, listen mindfully, cooperate with others, negotiate conflict, and seek and offer help. Responsible decision making trains the capacity to make constructive choices about personal behaviour and social interactions based on ethics, safety, and social norms. How can it be used to help students? The three R’s of emotional education that are found in social emotional learning are focused on emotional literacy: Regulation, Reconstruction and Resilience: Students learn to regulate their emotions and alter them. Reconstruction of emotions enables emotionally healthy and positive responses. And when students are capable of balancing conflicting and competing emotions, they become calmer and more resilient. The reasons to adopt social emotional learning are these positive results: To overcome and manage emotions like fear, hatred, anger, and anxiety. To increase academic success, in test scores, grades, and attendance. To lower stress levels, and have more positive attitudes towards themselves, others, and tasks. To prevent harmful behaviors like drug use, violence, and bullying. And to provide students with the skills they will need in their future careers and lives. The skills taught through SEL help students, educators, and parents to cultivate more positive emotions. Education can be used as a tool to serve the greater good: students learn to sustain their well-being and happiness and care for themselves and others. In the shift from the traditional three R’s to the three R’s of emotional learning, students, schools, and parents, develop skills and competencies that enable them to lead more balanced, empathic, connected, and happier lives. ● 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.

Some consider it a form of mindfulness, whereas others look at it as a weekly variation to their fitness regime. Sonia Vadlamani describes how reconnecting with nature through forest bathing can prevent tech-burnout, improve your health and boost creativity. In a world where we’re increasingly connected online and bombarded with information and noise, many of us feel overwhelmed. Periodically taking time out of our busy schedules and disconnecting from the information overload is always a good idea. This is the core principal behind forest bathing, or Shinrin-yoku, as the Japanese call it. Despite what the phrase 'forest bathing' suggests, you needn't pack your swimwear – it doesn't equate directly to taking a dip in a woodland lake or rive (although it definitely could include that!). You see, forest bathing encompasses everything about slowing down and immersing yourself fully in nature and greenery. And, in case you have time constraints and can’t possibly camp in the woods for an entire day, spending time in a forest or lush green area for even two to three hours really can be beneficial. In fact, science says so. Furthermore, you don’t have to be a wilderness expert to take up forest bathing – it’s recommended for anyone who wishes to unwind and feel rejuvenated. Personally, spending time in forests has worked wonders for me, in terms of well-being, mental health, and even career growth. I find that taking some away from the daily grind to relax amidst nature sparks my creativity, thus enabling me to put forward my best work. So, what exactly is forest bathing? Most cultures have long understood how spending time amidst nature can benefit one’s well-being and health. The Japanese were quick to embrace this practice, having seen some of the physiological and psychological benefits of forest bathing. 'Bathing' in forests rejuvenates and reinvigorates Forest bathing essentially entails ‘bathing’ in the surrounding of a forest, wood, or any other dense green space. And there’s a lot more to it than just a sweaty hike intended to raise one’s heart-rate: the practice involves fully awakening the senses of smell, hearing, sight and touch. Take a small hike as you feel the gentle breeze on your face. Notice the smells of pine, cedar and eucalyptus wafting through the woods. Sit on a rock and pay attention to the sounds of the forest – be it birdsong, the hum of bees, or the gurgle of a brook. It’s all about disconnecting from your inbox or Facebook feed and connecting with your natural surroundings. The 6 key benefits of forest bathing There's substantial scientific evidence to suggest that spending time in woodland surroundings is physically and mentally rewarding: forest bathing isn’t just a hip, Instagram-worthy trend. Indeed, here are six research-backed benefits of forest bathing that should convince you to give it a go. 1. It could potentially help prevent cancer A 2007 study aimed at exploring the effects of forest bathing on the immune system showed improved Natural Killer (NK) cell activity in the human body. Twelve healthy males aged between 35 and 55 from Tokyo experienced a three-day/two-night forest trip which involved walking through the forest spaces. Their post-trip blood analysis showed enhanced anti-cancer protein levels. And almost all of the subjects (11 out of 12) showed higher NK activity after the forest bathing trip (about a 50 per cent increase) compared with before. 2. Improved heart health Forest bathing can reduce hypertension and promote heart health, as pointed out by a study conducted by Kobayashi et al on 19 middle-aged males with normal-high blood pressure levels. The subjects walked through two forest fields and two urban areas on separate days. Post-walk analysis showed a clear dip in the pulse rates during forest bathing, as compared to their pulse rates post urban-walking. “There's substantial scientific evidence to suggest that forest bathing is physically and mentally rewarding – it isn’t just a hip, Instagram-worthy trend.” 3. Energy boost and improved sleep The same study also deduced that forest walks can enhance one’s energy levels, whereas urban walking may reduce one’s energy levels owing to traffic, busy streets and pollution. The phytoncide levels – a class of natural substances emitted by evergreen trees – are much higher in forests, which has also been linked to improved sleep patterns, as a study by T Kawada et al revealed. 4. Enhanced mood states Forest bathing can boost one’s mood and reduce stress levels, as shown by a study conducted on 128 middle-aged and elderly subjects in Taiwan. In it, the mood profiles of the participants were compared before and after a forest bathing excursion. The results indicated a significant dip in the negative mood profiles like tension-anxiety, depression-dejection and anger-hostility, aside from improvement in positive mood traits like vigor-activity and a heightened sense of well-being. Make physical contact with tree barks shutterstock/Tanja Esser 5. Prevention against inflammation Terpenes are organic compounds produced by plants, which can help fight inflammation and prevent depression and anxiety. While there are thousands of varieties of terpenes present in nature, the ones like D-limonene interact with brain cells to regulate their activity. Studies suggest that spending time in nature serves to boost one’s health as we can inhale significant quantities of terpenes present in dense greenery. RELATED: Wild swimming – discover the health benefits of the open water 6. Relief from joint pains Spending quality time in forest areas can prove to be relaxing for those with sore muscles and joint pains, according to a study conducted on a group of swimmers in Japan. The swimmers showed a tendency to be more relaxed post their Shinrin-yoku excursion, with fewer instances of muscle aches as compared to a non-athlete control group. Top tips for forest bathing Unlike your daily commute to work, forest bathing needs to be a peaceful activity where you’re able to appreciate the natural surroundings, be it the komorebi – the play of sunlight through tree branches – or the intricate detailing on a tree bark. Here’s how you could make the best of your eco-therapy excursion. Choose an ideal time For a tranquil experience, choose a quieter time of the day when the woods are more likely to be emptier. Avoiding weekends and rearranging your work schedule to free up a weekday would be ideal. Furthermore, an early morning jaunt could be a perfect time for a truly immersive experience. The longer you spend 'bathing' in the forest, the better. Mandatory digital detox All electronic devices should be switched off and kept away before you begin – do not be tempted to take a peek at your WhatsApp or even use your phone to take a picture! This will help you to truly disconnect and allow you to focus on the nature surrounding you. Take time to observe There’s no need to hurry while you are out forest bathing: wander through the greenery and really absorb all that’s happening around you. Slow down fully so you can take in the scents, or listen to the fronds of ferns gently swishing in the air. Forest bathing is a form of mindfulness, and we all now how powerful that can be. Take joy in the little things Run your fingers on the striking natural patterns on the tree barks. Observe how dew drops glint in the first rays of sun. Take joy in the scents of the forest. Takeaway: benefits of forest bathing If the stress of a hectic life is taking a toll on your physical and emotional well-being, it may be time for you to step back for a short while and take time to unwind with forest bathing. Disengaging from the daily chaos of your life from time to time, and immersing yourself in nature can kickstart your creativity and enhance your mental performance. For many individuals, this ability to disconnect from work and responsibilities – even for a few hours – may not come naturally. If this is the case, you could even explore guided forest bathing options, guide-led excursions that promise a more structured experience. Whatever your method, the benefits of forest bathing are proven by science, so make sure you take time to get back to nature and soak in all the sights, smells and sounds on offer. ● Main image: shutterstock/Tanja Esser happiness.com | The fine art of being: learn, practice, share Are you a happiness.com member yet? Sign up now to: ■ enjoy our happiness magazine with practical life tips ■ share and support others in our happiness forum ■ self-develop with free online classes in our happiness Academy Meditation | Better sleep | Self-care Written by Sonia Vadlamani Fitness and healthy food blogger, food photographer and stylist, travel-addict. 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 pursuits at FitFoodieDiary or on Instagram.

Writer and teacher Jack Kornfield has spent his life working with mindfulness and meditation. Let's take a deeper look at his life and learnings. Jack Kornfield is a writer, teacher and one of the leading proponents of Buddhism in the West. He's been teaching meditation across the globe for over 40 years and, throughout this time, his work has played an instrumental part in helping to introduce the useful lessons and concepts of mindfulness to a Western audience. Jack Kornfield and mindfulness Mindfulness. It's a word that we hear more and more frequently in our day-to-day lives. Perhaps it should come as no surprise: the modern world is one which seems to travel at a break-neck speed. A place where information, entertainment, and work are all present, 24 hours a day; shaping our thoughts, emotions and living environments. However, the human mind needs its 'down time', too. We all require moments of rest to reflect on the day's events and to make sense of the world. A few hours' sleep each night is not the same as realising true peace of mind. And that, perhaps, is why mindful living has become such an attractive concept for so many people in recent years. Jack Kornfield. © jackkornfield.com/Deborah Jaffe But where did the concept of mindfulness originate? For those who have only recently discovered the mindful approach to everyday life, it's often surprising to learn that mindfulness is not a recent creation at all. In fact, its roots and origins stretch back many centuries into the past. RELATED: Meditation vs Mindfulness: what's the difference Perhaps what has been a more recent phenomenon has been the dissemination of mindful thinking across the planet – enabling new adherents to discover this ancient philosophy for the very first time. And, in achieving this, few teachers have been quite as instrumental as Jack Kornfield. Jack Kornfield: learning and teaching Kornfield's path to the mindful existence has been a lifelong journey of learning and sharing his knowledge. His studies have taken him around the world, and he has studied directly under the tutelage of some of the leading minds of Buddhist thought in the 20th century and the present day. “With mindfulness, we are learning to observe in a new way, with balance and a powerful disidentification.” Jack Kornfield Kornfield's story began fairly typically. Born, one of twins, to Jewish parents in 1945, Jack developed a deep fascination for the cultures of the Far East early on in life. Seeking to broaden his understanding, he enrolled at the prestigious Dartmouth College, New Hampshire; graduating in Asian Studies in 1967. After university, Kornfield joined the United States Peace Corps and was soon assigned to work with a tropical medicines team in the Mekong River Valley, aiding the Public Health Service of Thailand. Working for some time in the northeastern Isan region of the country, he was able to use this time with the Peace Corps to visit many of the world's oldest Buddhist forest monasteries. It was here that he took his first steps on what would become a lifelong journey of learning and understanding Buddhist mindfulness. The Forest tradition The Kammaṭṭhāna Forest tradition of northeastern Thailand is a unique process within Buddhist understanding. It is one which emphasises the balance between thought and action; teaching Buddhism as a process of training the mind to improve one's experiences of everyday life. To the adherents of the Kammaṭṭhāna process, thought precedes all existence. .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%; } .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%; } Jack Kornfield gives the perfect example of mindfulness. © YouTube That Kornfield would find himself working in the Isan region of Thailand is therefore incredibly fortuitous. The introduction of mindful thought into the West can be traced back directly to this time, and his chance encounters with the teachers of the forest tradition. Indeed, as we look back, it's hard to contemplate a way that these lessons could have arrived in the West, had Kornfield not visited the forest monasteries and become inspired by the teachings of Ajahn Chah at this time. Who is Ajahn Chah? The venerable Ajahn Chah was instrumental not only in setting Jack Kornfield on his path to mindfulness but also in helping to introduce the thoughts and concepts of Kammaṭṭhāna to the wider world. A thinker who had himself led an incredible life, Ajahn Chah spent much of his adult life walking across Thailand, living only in woodland and caves as he learned the strict methods of the Forest Tradition. Having eventually established a settled monastery of his own in Ubon Ratchathani Province, Ajahn Chah became an influential mentor to a new generation of Buddhist thinkers. Jack Kornfield would spend much time with the venerable Ajahn Chah during this period and, under his tutelage, learned the fundamental lessons that he would later develop into Buddhist mindfulness. RELATED: Jon Kabat-Zinn – master of mindfulness and MBSR Furthermore, during his time in Asia, Kornfield would also meet and study with the Venerable Mahasi Sayadaw of Burma, and Dipa Ma from India. Together, these three mentors would provide Jack with a broad understanding of meditation, Buddhist tradition, and the Vipassana movement. Insight Meditation Society From this point, Kornfield understood the beneficial effect that these lessons could bring to modern Western societies. On his return to the United States, Jack immediately dedicated his time to establishing a centre for the teaching of Vipassana meditation in the west. In 1975 he founded the Insight Meditation Society (IMS) with two of his colleagues: Sharon Salzberg, and Joseph Goldstein. The first retreat centre opened its doors in Barre, Massachusetts, in February 1976. The cultural significance of that first Insight Meditation Society is such that it is widely regarded as being one of the very first organisations to pioneer the study of the Vipassanā tradition in the Western hemisphere. “Let go of the battle. Breathe quietly and let it be. Let your body relax and your heart soften. Open to whatever you experience without fighting.” Jack Kornfield It could be said that, on founding that first Insight Meditation Society centre, Kornfield discovered his true calling in life – that of a teacher. Through his work with the society, he developed his approach to teaching the lessons of Vipassanā. By 1974 Kornfield had already become a founding faculty member of the Naropa Buddhist University in Boulder, Colorado. This was just the first of many positions Kornfield has held as an instructor and tutor in Vipassanā techniques. These lessons have taken him to countless countries around the globe, sharing his knowledge and communicating his insightful views in a way that connects with audiences of all backgrounds. Jack Kornfield's ordination, 1969. © jackkornfield.com Kornfield is today considered one of the pre-eminent teachers of mindful thought: his approach is both scientific and spiritual, and always seeks to ground matters of universal significance into a context of the everyday. He holds a PhD in Clinical Psychology from Saybrook University and has led International Buddhist Teacher meetings with the Dalai Lama. Today, Kornfield lives at the Spirit Rock Center in Woodacre, California, which he founded, and where he teaches meditation and mindfulness. A passionate advocate for individual freedoms as well as spiritual well-being, Kornfield is a keen activist and has pioneered the use of social media and podcasting to share his vision of what a more mindful society can look like. Kornfield's books have sold more than one million copies worldwide, and have been translated into over 20 languages. Many guided meditations and mindfulness trainings – for example, with Tara Brach – are available online. ● Written by Guest Author We're interested in publishing articles by guest authors that will broaden the perspective and bring new insights. If you're interested in publishing an article here on happiness.com, please contact us.

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

Gedanken stehen niemals still. Sie wälzen Probleme, wähnen sich stets im Recht und wirken sich mit unkollegialen und teils reißerischen Kommentaren negativ auf unser Allgemeinbefinden aus. Um dieses Gedankenkarusell zum Stillstand zu bringen, können wir Achtsamkeitstechniken einsetzen. Das viel verwendete Wort Achtsamkeit bewirkt nämlich das Innehalten im Moment, das Abschalten des Autopiloten und den Stopp des Gedankenkarusells. Tine Steiss, geprüfte MBSR-Lehrerin und Veronika Eicher, Redakteurin des deutschen happiness Magazins beginnen ihre Meetings für die Online-Community happiness.com mit einer kleinen fünf Minuten Meditation. Das hilft dem Team, sich auf das Jetzt zu konzentrieren. Diesen Gastartikel haben sie für SchnellEinfachGesund.de geschrieben und fünf Achtsamkeitsübungen vorgestellt, die sich gut in den Alltag einbinden lassen. Im Zusammenhang mit Achtsamkeit und Achtsamkeitsmeditation werden oft drei Vorurteile erwähnt, die Menschen hindern, sich dem Thema zu nähern. Bevor wir mit den Übungen beginnen, möchten wir darüber aufklären, dass Achtsamkeit weder gelangweilte Gleichgültigkeit, noch effizienzgesteuerte Selbstoptimierung bedeutet. Vorurteil 1: Achtsamkeit macht gleichgültig Wer Achtsamkeitsmeditation übt und dafür beispielsweise einen MBSR ("Mindfulness-Based Stress Reduction", auf Deutsch "Stressbewältigung durch Achtsamkeit") -Kurs belegt, möchte in der Regel ruhiger, ausgeglichener, zufriedener und entspannter durchs Leben gehen. Daraus wird gerne der Schluss gezogen, dass der Mensch dadurch gleichgültig wird. Noch negativer gesehen, dass mensch, was auch immer passiert, wiederspruchslos über sich ergehen lässt und zu einem Spielball des Lebens wird. Doch genau das Gegenteil ist der Fall: Wer Achtsamkeit übt, wird nicht von der Wut übermannt, aber ist sich der Wut durchaus bewusst! Wut kann so als Hinweis auf Ungerechtigkeit und dann als Motivation genutzt werden. Daraus folgt eine klarere Kommunikation von Bedürfnissen und Grenzen. Achtsame Menschen stehen in der Regel eher für sich und andere ein, aber sie tun dies auf eine ruhigere, sachlichere Art und sind eher in der Lage, gegenüber sich selbst empathisch und liebevoll zu reagieren. GEMEINSAM PRAKTIZIEREN: Hier findest du einen kostenlosen, zertifizierten MBSR Kurs in unserer happiness Akademie Gut für alle: Achtsame Menschen stehen eher für sich und andere ein, aber können dabei ruhig und sachlich bleiben Vorurteil 2: Achtsamkeit sorgt für Effizienzsteigerung Ein weiteres Vorurteil: Durch Achtsamkeit kann ich mich selbst optimieren und (noch) mehr arbeiten. Auch das stimmt nur bedingt. Achtsamkeit kann uns helfen, konzentrierter zu sein, Signale und Zwischentöne besser wahrzunehmen. Aber wer zu viel zu tun hat, hat auch mit einer regelmäßigen Achtsamkeitspraxis noch zu viel zu tun. Allerdings hilft die Achtsamkeit dabei, diesen Umstand früher zu erkennen, zu kommunzieren und behutsam Kompromisse zu finden, um das Zuviel abzubauen. Vorurteil 3: Achtsamkeit löscht alle Gedanken aus Durch Achtsamkeitsmeditationen lassen sich alle Gedanken stoppen – ein irreführendes Vorurteil. Bei der Achtsamkeitsmeditation geht es nicht darum, einen leeren Geist zu erlangen, sondern unsere Aufmerksamkeit bewusst zu steuern. Schließlich gilt: Unsere Gedanken sind kein Feind, den es zu bekämpfen gilt. Das Lernen aus Fehlern, Planen, Verstehen sind hilfreiche Funktionen, die uns dienen können. Wir lernen, den Autopilot zu stoppen und die Zügel der Gedanken wieder selbst in die Hand zu nehmen. So können wir unser geistiges Leben nach unseren Wünschen gestalten, statt den Gedanken die Herrschaft über uns, unsere Weltsicht, unser Erleben und unsere Emotionen zu überlassen. "Das viel verwendete Wort Achtsamkeit bewirkt das Innehalten im Moment, das Abschalten des Autopiloten und den Stopp des Gedankenkarusells" Achtsamkeit hilft uns also dabei, dass wir unsere eigenen Bedürfnisse erkennen können und sie dadurch klarer kommunieren können. Wir erlangen außerdem - etwas überspitzt gesprochen – die Kontrolle über unser Leben zurück, denn wir können den Autopilot-Zustand von über 50% der Zeit auf unter 30% senken (und laut einer aktuellen Studie sind Menschen gerade in diesen "Autopilot-Zeiten" unglücklich – ein Zustand, in dem wir uns mehr als die Hälfte der Zeit befinden!). Was hilft, um achtsamer durch den Tag zu gehen Zentrales Element der Achtsamkeit ist es, in den aktuellen Moment zurückzukehren. Unsere Gedanken ziehen uns ständig einerseits in die Vergangenheit, um alte Probleme wiederzukäuen - und mit einem Sprung sind wir in einer Gedankenspirale gelandet. Alternativ schicken sie uns auf eine Reise in die Zukunft: Wir planen jedes Detail, um Probleme zu vermeiden, obwohl uns doch so viele Variablen unbekannt sind. Ein gewisses Maß an Überlegtheit kommt uns natürlich zugute, doch es braucht ein gesundes Maß. Mit diesen Übungen kann Achtsamkeit im Alltag geübt werden: 1. Bewusst duschen Wann warst du das letzte Mal wirklich unter der Dusche? Also nicht nur mit dem Körper, denn der steht natürlich unter der Dusche, sondern auch mit den Gedanken. Die sitzen oft gedanklich bereits im Auto, leiden unter dem Stau, (den des vielleicht gar nicht gibt) oder ärgern sich über eine vermeintliche Äußerung eines Kollegen im nächsten Meeting (die er vermutlich nie sagen wird). Nimm dir ein paar Atemzüge Zeit und spüre das warme Wasser auf der Haut, atme die feuchte Luft und den Duft des Shampoos ein. Genieße den Moment der Entspannung im Jetzt, in diesem realen Moment. Gedankenwäsche: In der Dusche alle Gedanken loslassen und nur das Wasser spüren, ist eine gute Achtsamkeitsübung im Alltag 2. Achtsam essen Übe Achtsamkeit beim Essen. Rieche und schmecke jeden Bissen. Vielleicht gelingt das, wenn du in Gedanken bei denen bist, die in der langen Kette beteiligt waren, bis das Essen auf deinem Teller gelandet ist. Dem Feld, den Tieren, den Bäuer*innen, den Erntehilfer*innen, den Fahrer*innen, den Mitarbeiter*innen im Supermarkt, den Köch*innen, usw. VERWANDTES THEMA: Achtsam essen: Du bist, was du isst 3. Kurzes Innehalten sorgt für Achtsamkeit Achtsamkeit kann bei jeder Handlung geübt werden. Die Erfolgsformel bleibt immer die gleiche: Den Strom der Gedanken zu unterbrechen und bewusst ins Jetzt zurückkehren. Das kann ein bewusster Atemzug auf dem Weg zur Arbeit sein, oder wenn du dein Bewusstsein vor dem Einschlafen durch den Körper lenkst und jedes Körperteil entspannst. Manchmal reicht eine kleine Pause, ein einziger Atemzug, um bei sich selbst einzuchecken. Wie geht es mir heute? Wo sind meine Gedanken, Gefühle, körperlichen Empfindungen? 4. Bewusstes Atmen Bewusst Atmen ist super einfache Übung, denn du kannst sie überall anwenden und niemand wird bemerken, dass du gerade Achtsamkeit übst. Wo auch immer wir sind, in der Bahn, in der Schlange im Supermarkt oder zuhause auf der Couch, können wir für einen Augenblick bewusstes Atmen üben. Das klappt so: Beim Einatmen sammeln wir unsere Gedanken. Wir ziehen die Aufmerksamkeit von der Außenwelt, der Vergangenkeit oder Zukunft in uns hinein. Wir sammeln die Aufmerksamkeit für einen Moment im Körper und halten den Atem dabei an. Beim Ausatmen entspannen wir uns und lassen uns in den jetzigen Moment hineinfallen. Wir beginnen die Übung mit ein paar bewussten Atemzügen und lassen dann dem Atem seinen natürlichen Lauf. Nun kann der natürliche Rythmus aus Sammeln und Entspannen folgen. Wer in einer angespannten Situation steckt, kann die Aufmerksamkeit beim Einatmen in die Schultern lenken und diese beim Ausatmen bewusst entspannen. Auf diese Weise kann mensch auch nach und nach den gesamten Köper entspannen. 5. Amerikanisches Kampfatmen Wem das alles zu spirituell ist, lässt sich vielleicht vom amerikanischen Militär überzeugen. Dort wird eine schlichte Atemübung als "Kampf-" oder "Taktische Atmung" bezeichnet. Wir kennen sie eher unter dem Namen "Box Breathing". Als hervorragende Methode, um Stress abzubauen und sich zu beruhigen, wird diese Atemstrategie von Ersthelfern, vom Militär und von Athleten genutzt, um sich zu konzentrieren, innere Ruhe und Kontrolle zu erlangen und mit Stress umzugehen. Darüber hinaus kann sie uns helfen, Sorgen und Nervosität in Schacht zu halten. Mache einige Atemzüge wie hier beschrieben. Stell dir dabei jede Zahl beim Zählen bildlich vor. Atme mit den Ziffern vor Augen 1, 2, 3, 4 eine imaginäre Linie nach rechts ein. Halte den Atem an und zähle dabei mit 1, 2, 3, 4 eine imaginäre Linie nach unten. Atme mit 1, 2, 3, 4 eine imaginäre Linie nach links aus. Halte den Atem an und zähle 1, 2, 3, 4 nach oben. Fertig ist die imaginäre Atembox. Die Wirkung der Achtsamkeitsübungen Durch diese fünf Übungen kannst du üben, aus der Diktatur der Gedanken auszubrechen und diese als Gedanken wahrzunehmen. Gedanken wollen dir gerne weismachen, dass sie die absolute Wahrheit sind. Mit der Fähigkeit, den Gedankenstrom zu unterbrechen und sie zu hinterfragen, kannst du so mancher Aufregung entgehen. Gedanken loslassen und die Aufmerksamkeit auf das richten, was in diesem Moment präsent ist, wird durch die Übungen geschärft. Die Aufmerksamkeit bleibt bei den Fakten, das Gedankenkarusell bleibt still. Unsere Gedanken sind von der Evolution darauf getrimmt worden, sich auf potenzielle Gefahren und Probleme zu stürzen. Wir ignorieren das Gute und fokussieren uns auf die Probleme. Sich das Gute bewusst machen, es genießen und Dankbarkeit empfinden für all das, was uns tagtäglich Positives wiederfährt, lässt uns die Probleme in Relation setzten. Als schöner Nebeneffekt werden sie dadurch auch einfacher zu bewältigen. Zu Beginn der Achtsamkeitspraxis üben wir, das, was gerade jetzt passiert, bewusst wahrzunehmen. Wir können nun auch die Gedanken, die in der Vergangenkeit oder Zukunft verweilen, als solche erkennen. Gedanken in der Zukunft lösen oft Angst und Sorge aus. Gleichzeitig beruhen sie aber auf unwahrscheinlichen Szenarien und Vermutungen und sind für uns im Jetzt nicht hilfreich. Allerdings lässt sich eine Sorge, auch wenn man es klar erkennt, nicht einfach verdrängen. Wir üben, sie zu erkennen und mit Fürsorge zu akzeptieren, denn letzlich wollen auch diese Gedanken der Sorge uns helfen. Ruhe bewahren: Achtsamkeit hilft uns, im Gedankensturm klar zu bleiben und Aufregung von Wahrheit unterscheiden Mit den Achtsamkeitsübungen lernen wir zu unterscheiden, was in diesem Moment wahr ist und einer Handlung bedarf. Nehmen wir dafür als Beispiel, wenn wir uns über eine Äußerung ärgern. Statt blind vor Wut zu sein, lernen wir zu sehen, dass Ärger in uns ist. Wir spüren ihn im Körper, durch ein Hitzegefühl im Kopf oder verkrampfte Schultern. Unsere Gedanken wollen uns dann eine große Geschichte zu diesem Ärger erzählen. Vieles dabei wird aber gar nicht stimmen und auf Spekulationen und Annahmen beruhen, die sich im Moment des Ärgers allerdings sehr wahr anfühlen. Mit Achtsamkeit können wir uns auf die Fakten besinnen. Statt der Wut blind zu folgen und unser Gegenüber anzuschreien können wir ruhig mitteilen, was genau wir als ungerecht empfinden und wo wir uns übergangen gefühlt haben. Auf diese sachliche Art lassen wir mehr Platz für eine friedliche Klärung der Angelegenheit. Achtsamkeit im Alltag – Unser Fazit Achtsamkeit ist kein theoretisches Feld. Es lässt sich gut mit dem Besuch im Fitnesstudio vergleichen. Wenn wir ins Studio gehen und uns genau erklären lassen, wie die Geräte die Muskeln stärken, aber nicht selbst an den Geräten schwitzen, werden wir auch keine Muskeln aufbauen. Genauso verhält es sich mit dem Achtsamkeitsmuskel. Nur, wenn du regelmäßig trainierst, wirst du die Gehirnareale stärken, die rational denken. Nur dann wirst du das Positive sehen, wirst mehr Zufriedenheit empfinden und glücklicher sein. Neue Gewohnheiten sind sicherlich einfacher zu erlernen, wenn man Erfahrungen teilt und sich gegenseitig inspiriert. Die Online-Community happiness.com (www.happiness.com), die von den Autorinnen Tine Steiss und Veronika Eicher mitbetreut wird, möchte ihren Mitgliedern eine sichere und sich gegenseitig unterstützende Gemeinschaft ermöglichen. Im happiness Forum, in den Kursen der happiness Akademie und im Magazin werden dafür Werkzeuge, Praktiken und Erfahrungen ausgetauscht. Das Ziel des non-profit Projektes: Es allen Menschen ermöglichen, ein glückliches und erfülltes Leben zu führen.

More countries are measuring happiness – but are they measuring the right things? By Sam Wren-Lewis on behalf of Greater Good Science Center. Imagine two different societies. In the first, people tend to be stressed, tense, irritable, distracted, and self-absorbed. In the second, people tend to be at ease, untroubled, quick to laugh, expansive, and self-assured. The difference between these two imagined scenarios is vast. You’re not only more likely to be happier in the second scenario – you’re also more likely to be safer, be healthier, and have better relationships. The difference between a happy and an unhappy society is not trivial. We know that happiness matters beyond our desire to feel good. So, how can we create a happy society? The Buddhist nation of Bhutan was the first society to determine policy based on the happiness of its citizens, with the king of Bhutan famously claiming in 1972 that gross national happiness (GNH) was a more important measure of progress than gross national product (GNP). What makes a happy society? shutterstock/Illin Denis Many other countries have since followed suit – looking to move “beyond GDP” as a measure of national progress. For instance, the UK developed a national well-being program in 2010 and has since measured the nation’s well-being across ten domains, not too dissimilar to Bhutan’s approach. More recently, New Zealand introduced its first “well-being budget,” with a focus on improving the well-being of the country’s most vulnerable people. Such initiatives tend to broadly agree over the conditions required for a happy society. According to the World Happiness Report, there are six key ingredients for national happiness: income, healthy life expectancy, social support, freedom, trust, and generosity. RELATED: World Happiness Report Scandinavian countries – which typically top the global happiness rankings (Finland is currently first) – tend to do well on all these measures. In contrast, war-torn nations such as South Sudan, Central African Republic, and Afghanistan tend to do badly. So does happiness rely on these six key ingredients? The what, not the how I don’t think so. This approach is, ultimately, too simple – even potentially harmful. The problem is that it focuses on what happiness is, not how to achieve it. Clearly, things such as a good life expectancy, social support, and trust are good for us. But how we come to that conclusion may matter more than the conclusion itself. For instance, how do we know that we are measuring what is most important? The world happiness rankings largely rely on measures of life satisfaction. But it is far from obvious that such measures can account for important differences in emotional well-being. “According to the World Happiness Report, there are six key ingredients for national happiness: income, healthy life expectancy, social support, freedom, trust, and generosity.” Alternatively, perhaps we could ask people what they think matters. The development of the UK’s national well-being program took this approach, undertaking qualitative research to develop their ten domains of happiness. But this approach is also problematic. How do we know which of the ten domains are most important? The most important ingredients for one community may not be the same for another. Asking people is a good idea. But we can’t just do it once and then assume the job is done. Don’t get me wrong – I believe these kinds of initiatives are an improvement on more narrow ways of measuring national progress, such as an exclusive focus on income and GDP. But that doesn’t mean we should ignore their faults. There are parallels here with the pursuit of happiness on an individual level. We typically go about our lives with a list of things in our head that we think will make us happy – if only we get that promotion, have a loving relationship, and so on. Achieving these things can certainly improve our lives – and may even make us happier. RELATED: Why happiness is a choice But we are fooling ourselves if we think they will make us happy in a lasting sense. Life is too complicated for that. We are vulnerable, insecure creatures and will inevitably experience disappointment, loss, and suffering. By exclusively focusing on the things we think will make us happy, we blind ourselves to the other things in life that matter. Happiness 101 Psychologists are beginning to focus their attention not just on the ingredients of individual happiness, but also on the capacities people need to be happy within inevitably insecure and fragile circumstances. For instance, the so-called “second wave” of positive psychology is as interested in the benefits of negative emotions as positive ones. The mindfulness revolution, meanwhile, urges people to go beyond their notions of good and bad and instead learn how to accept things as they are. These approaches are less concerned with what conditions make people happy and more interested in how people can pursue happiness within conditions of insecurity and uncertainty. Family is one key to happiness shutterstock/Twinsterphoto The more we focus on our list of desired things, the more we fail to see what really matters. When we are certain of the things that make us happy, and urgently try to achieve them, we fail to appreciate the value of the things we already have and the multiple unknown opportunities we have yet to discover. When things inevitably go wrong in our lives, we blame others or ourselves instead of learning from what happened. Psychologists are beginning to understand the limits of this. Happy individuals tend to have humility as well as certainty; curiosity as well as urgency; and compassion as well as blame. We can apply these same lessons on a national scale. Creating a happier society requires not just promoting what matters, but also promoting the capacities for discovering what matters. “The more we focus on our list of desired things, the more we fail to see what really matters.” We know this on an institutional level. In education, we know that it is important to promote curiosity and a love of learning as well as good exam results. In academia, we know that, although we can discover important scientific truths, almost all of our current scientific theories might be surpassed by other theories and we should remain open-minded. We know that the appeal and relevance of religious institutions depends on balancing dogmatic teachings with mystery and curiosity — order and faith on the one hand, openness and flexibility on the other. Creating a happy society does not just depend on creating the right conditions. It also depends on creating the right institutions and processes for discovering those conditions. The irony is that members of the happy society described at the beginning of this article — who tend to be at ease, untroubled, quick to laugh, expansive, and self-assured — are probably less focused on what makes them happy and more focused on exploring what really matters — with humility, curiosity, and compassion. To actually create a happy society, we need measures and institutions that do much the same. ● This article originally appeared on Greater Good, the online magazine of the Greater Good Science Center at UC Berkeley. happiness.com is grateful to republish it with the kind permission of the Greater Good Science Center. greatergood.berkeley.edu