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Meditation and mindfulness are becoming increasingly popular for kids, with schools incorporating them into classes. Meditation practitioner Ann Vrlak looks at the benefits for children and explains three great meditation techniques you can practise with your own kids. Have you noticed that meditation and mindfulness courses for kids are starting to pop up everywhere? In schools and in programs devoted to children? In the same way meditation for adults has seen an explosion in the West over the last 30 years, educators and psychologists are now sending a clear message: meditation for kids is a powerful life skill. And when children learn mindfulness at a young age, we can plant seeds that grow and bear fruit throughout their whole life. What is meditation? There are so many styles of meditation it can sometimes be confusing. But meditation for kids can be put into two basic categories: mindfulness and imagination. The definition of mindfulness I like to use teaching kids is this: paying attention to the present moment, right now, with kindness and curiosity. I explain all the terms in ways they can easily understand: “paying attention,” “right now” and, most importantly, “with kindness and curiosity.” There’s a lot in that simple definition for kids to understand and to practice. Meditation for kids is a powerful life tool shutterstock/vectorfusionart There are many mindfulness-based practices for kids, many of which use the senses and the breath, to help them explore this definition of mindfulness. And imagination-based meditations use kids’ amazing power of imagination to take journeys into their body, to relaxing places or to experience different qualities like the strength and safety of the Earth. I’ll take you through an imagination exercise on grounding in the earth later in this article. Kids are very good – usually much better than adults – at really feeling what they imagine, taking in those qualities and making them their own. Why are schools integrating meditation? Ideally, schools are places where kids learn a lot about life: about different subjects from math to art; about achievement and evaluation; about friendship, peer pressure and conflict – and much more. RELATED: 7 of the best mindfulness books for kids And it’s not news that these things can be stressful for people of any age. It’s sobering to know that more kids than ever are experiencing anxiety and depression. According to the CDC, in the USA, 7 per cent of children aged between three and 17 have diagnosed anxiety (approximately 4.4 million kids), and just over 3 per cent in the same age range (approximately 1.9 million) have diagnosed depression. Research shows that at younger and younger ages, children are feeling the pressure to excel at school or to be accepted by schoolmates. So, schools are an ideal place to introduce meditation for kids. They can learn how meditation can help them cope with life challenges. There are two key reasons that meditation has become a favourite tool to build these kinds of skills. “Meditation for kids is a powerful life skill. And when children learn mindfulness at a young age, we can plant seeds that grow and bear fruit throughout their whole life.” Firstly, because over the past few decades researchers have become very interested in studying meditation in general and for kids in particular. We have many studies now that show the proven psychological, emotional and physical benefits of meditation. There's one school in the US – Patterson High School in Baltimore – that is successfully using meditation as a “time out” activity for kids if they're acting out. Called the Mindful Moment Program, this innovative idea gives kids the skills to be with themselves and calm down through meditation and yoga – and with great results. Since launching the program, suspensions for fighting have dropped, and both attendance figures and the average GPA of first time ninth graders has increased. Secondly, meditation for kids has become so valued because of the wide and varied range of those benefits. Here are just some of the strengths and skills kids can build when they practice simple, non-religious meditation practices. They have been shown to: 1. Foster self-compassion and compassion for others Remember the definition of mindfulness earlier in this article? The part about kindness and curiosity? Observing yourself, and others, with kindness (rather than criticism or judgement) builds a caring relationship with yourself and empathy for others. 2. Improve focus and concentration Many meditation for kids exercises involve paying attention to something in particular and learning what to do when your mind wanders from your task. 3. Reduce stress, anxiety and depression Meditation exercises that show kids how to connect with their bodies, breath and senses calm their nervous system. They learn how to trigger this physiological healing and, again, to treat themselves with kindness while they practice and sometimes experience difficult emotions. Meditation in schools is proving successful for kids 4. Help kids make better decisions When kids are more calm and focused, and practicing self-care, they’re better able to make good choices. 5. Enhance creativity Meditation activates and integrates many areas of the brain. Creativity is powered up! 6. Self-regulate their emotions and behavior There are meditation exercises specifically for handling tough emotions, like sadness or anger or frustration. Kids can learn powerful ways have their emotions, rather than their emotions having them. Teaching meditation to your child at home Whether or not your child’s school has meditation or mindfulness programs, you can teach them meditation at home. And one of the great things is that you will also benefit from the practice. Indeed, it’s a great way to learn together, share experiences and strengthen your relationship with your children. “Schools are an ideal place to introduce meditation for kids. They can learn how meditation can help them cope with life challenges.” So, what do meditation practices for kids look like? Here are a few simple ones you can try – two mindfulness based and one imagination-based. Try them yourself a few times before you teach them. Keep the practices short – about one minute per year of age: five minute exercises with five year olds, and so on. And keep these things in mind for all the exercises: To begin, find a comfortable position either sitting up or lying down. Take a couple of deep relaxing breaths. When your mind wanders away from the particular exercise, that’s totally fine. That’s what your mind does! Just bring it back gently to the exercise. Know these exercises have two basic purposes: to help kids strengthen their attention and to guide them toward a particular positive experience. Ask them about their experiences and share what you experienced, too. Mindfulness-based exercises 1. Swing with your breath Paying attention to the breath is a great way to soothe the nervous system and bring some calm. Start paying attention to your breath in your chest. Feel your chest moving up and down. And feel how the movement of your breath is like being on a swing. There’s an upswing and a slight pause, then the downswing and a slight pause. Then the movement starts again. The goal of the exercise is to pay attention to and feel this whole movement – including the small quiet pauses – for as long as you can. Staying close to physical sensations helps kids relax and feel grounded in their bodies. Practising meditation at home is a great way to connect with your kids shutterstock/fizkes 2. Sounds and silence This is an example of a meditation exercise that uses kids’ sense of sound. Sensory-based practices are a great way for them to become present and calm. For this exercise, you'll need some sort of chime or bell. If you don’t have one, you can experiment with a glass or bowl that makes a ringing sound when you hit it with a spoon, for example. The sound should last 10 seconds or more. Tell your child that the purpose of the exercise is to listen to the whole sound – from the time you strike the chime until the sound disappears into silence. And when they can’t hear the sound, they raise their hand. Repeat this several times. You can quietly ask your child questions before each chime. “See if you can hear the sound even longer this time.” Or, “What do you hear after the sound is gone?” Imagination-based exercise 1. Your grounding cord In this exercise, kids imagine being connected to the whole planet earth, and all the strength and safety that brings. This exercise is done best in a sitting position, on the floor or on a chair. Guide your child to feel their tailbone and where it meets the floor or chair. Ask them to imagine a cord going from the tip of their tailbone down into the earth. Start at about five feet and progressively go deeper and deeper, until their grounding cord goes right to the centre of the earth. As you go, guide the child to feel the solidity and safety of the Earth, and how they are connected to all that strength through their cord. Use your imagination, too! Create a journey of exploration about the qualities of the earth and the child’s ability to really feel them. To finish, bring the grounding cord slowly up again, right up to your child’s tailbone. Ask them to enjoy how they feel and, if they like, to describe it to you. For example, how their body felt, what they saw or heard – leave the door open to hear their experience. It will help them to imprint the experience. Takeaway: meditation for kids We’re living in a wonderful time for meditation for kids. There are many programs and resources online and maybe even in your community that offer ways to bring meditation into your lives. I’ve given you a few links to explore at the bottom of this article. Plant the seeds of meditation for your child and watch them take root. ● Main image: shutterstock/wavebreakmedia 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.

Living our lives to the fullest begins with what's already here. These seven mindfulness tips from Dee Marques will help you to stay engaged and transform routine activities into satisfying snapshots of life. Have you ever felt that sometimes we simply go through our lives instead of living them to the fullest? Today it's common to live surrounded by distractions that make staying engaged hard, forcing us instead to continually move on to the next thing and overlook present experiences. Incorporating mindfulness through these mindfulness tips will help you to stay engaged throughout your day and enjoy the present moment. Indeed, staying mindful and finding pleasure and fulfillment in everyday things can make a considerable contribution to your overall happiness. Before exploring our tips, let's examine exactly what mindfulness is. The dictionary describes mindfulness as: “The state or quality of being mindful or aware of something” and “a technique in which one focuses one's full attention only on the present, experiencing thoughts, feelings, and sensations but not judging them.” With that in mind, here are seven tips for mindfulness to help you turn routine tasks into enriching daily activities. Read on if you’re ready to increase your awareness, boost your connection with own emotions, and improve your chances of staying engaged throughout the day. Mindfulness tips: 7 tips for staying engaged 1. Start-of-the-day ritual Cultivating enriching daily activities as soon as you start your day is crucial to your levels of engagement and well-being. Instead of waking up and getting on with your day on auto-pilot, why not create a ritual that increases your chances of staying engaged? After waking up, don't reach for your phone and scroll through social media. Instead, do some gentle stretching and notice your body getting ready for a new day. Acknowledge your gratefulness for a good night's rest that allows you to tackle whatever lies ahead. As you prepare your tea or coffee, take a minute to check in with yourself. Pay attention to physical sensations: is your body tense or relaxed? How are your energy levels? Are you hungry or thirsty? Mornings are also the perfect time to incorporate other mindfulness tips such as mindful eating or showering. Bend to mend: morning stretching is a great mindfulness tip 2. Mindful showering Talking of which! Showering is a peaceful way of starting or ending the day, as it allows you to gain an appreciation for your body and to be grateful for having the opportunity to look after yourself. As you stand under the water, do a “body scan” from head to toe and take note of any bodily sensations and your feelings. The warm water, the aroma of your favourite shower gel, and a gentle massage are treats to the senses that would be a pity to overlook. RELATED: Do mindfulness apps work? Taking note of these micro-moments can help you stay anchored in the present and counter the go-go-go mindset. In the shower, it's easier to realise when your mind wanders into the past or future. Use this mindfulness tip to realize when this happens while taking a shower and gently bring the mind back to the present moment. Shower power: stay engaged through mindful showering 3. Gratitude walks and walking meditation Having a busy life doesn't mean you can't enjoy the benefits of meditation. Simply walking and noticing all those things you have reasons to be grateful for is a way of staying engaged with the most meaningful aspects of your life. For example, you can notice your legs and feet taking you forward, a ray of sunshine helping support life all around you, or the different colours of objects or plants bringing variety and making life more interesting. “Mornings are the perfect time to incorporate mindfulness tips such as mindful eating or showering.” To practice walking meditation, find a space where you can walk undisturbed and start walking while focusing on each movement. Lifting a foot, putting it in front of the other, placing your feet on the ground, noticing how your body weight shifts as you walk, listening to your breathing, etc. This can help slow down your mind and sharpen your self-awareness. RELATED: How connecting with nature benefits our well-being As if that wasn't enough, walking itself is a beneficial physical activity that can help maintain a healthy weight and decrease stress. Moreover, some scientific studies have found that walking can strengthen the immune system and reduce the risk of developing breast cancer. And as you probably know, a healthy body feeds a healthy mind, and vice versa. 4. Mindful eating We all have to eat, but our busy schedules often make us rush through our meals leading to all sorts of ailments, from poor digestion to weight gain. To avoid this, practice mindful eating by engaging all your senses in a conscious exercise of appreciation. Try this mindfulness tip on eating a raisin: Take a raisin and hold it in your hands, imagining you’ve never seen one before. Use all your five senses to examine it. Look at its every detail: colors, structure, shiny or dull – can you see through it? Touch it with closed eyes. Try to hear if it makes a sound if you squeeze it. Smell it. See if it smells differently depending on which nostril you use. Chew it slowly, noticing its texture and flavour. Take note of the feelings and thoughts it generates. This technique is a mindfulness-based stress reduction MBSR exercise aimed at improving your ability to focus on present experiences, increase attention levels, and boost enjoyment. Eat and engage: this mindfulness tip focuses on food 5. Mindful driving The daily commute can be a source of frustration and anger, but using this mindfulness tip can turn this routine into one of those enriching daily activities that increase your awareness. Before you start the engine, take a few moments to breathe deeply and state your intention to drive mindfully. Ensure your car is a distraction-free environment – like a cocoon that protects you from the noise outside – so put your phone on silent and don’t switch the radio on. “Staying mindful and finding pleasure and fulfilment in everyday things can make a considerable contribution to your overall happiness.” While driving, there will be situations that cause anger or anxiety, but all you need to do is acknowledge your feelings: remember that you have a choice not to let those negative emotions take over. Stay engaged and drive paying attention to your surroundings. In fact, try to see the streets as if it was the first time you were driving along them, and take every interruption (traffic lights, traffic jams, etc.) as a chance to check in with your sensory perceptions. 6. Mindful appreciation Staying engaged in the present and savouring everything life has to offer is hard when our appreciation is weak. To fix this, find four or five things (or people) that make your life easier or better. These could be small details like having drinking water flow as you open the tap or having a blanket to keep you warm and cosy when it gets cold. Make a mental note of those things, or even better, write them down while you ask yourself: What benefits does this bring to my life? What is special or unique about this thing/person? How would life be without them? How did they come to be? Using this mindfulness tip to stop and think will improve your appreciation for simple (and not-so-simple) everyday things and give you more reasons to feel blessed. Watch your wash: be mindful, even when doing the dishes! © Colourbox.com 7. Staying engaged with technology Technology can be a constant source of distraction and interfere with mindful practices, so it’s important to set boundaries and know when and how to use it. Mindfulness, different meditation styles and happiness apps and podcasts with uplifting content show that technology and gadgets can be beneficial, but making mindful use of technology is also a matter of changing your habits. For example, instead of reaching for your smartphone to take a picture of your food as soon as a plate is put in front of you, take some time to look at the food. Observe how it is presented, think about how it satisfies you, and about how much work has been put into making it reach your table. Likewise, instead of rushing to check your inbox every time a mail notification pops up on your screen, take a deep breath, pause, check in with yourself, and decide if it's worth responding now or later. RELATED: Mindful people are happier due to clearer authenticity Like all other positive emotions, everyday engagement has to be cultivated. Trying to incorporate these seven tips on mindfulness into daily tasks will bring you a collection of memorable thoughts and moments that enrich your life and make it more pleasurable. And, ultimately, these enriching daily activities will allow you to live your life to the full and not just go through it. ● Main image: shutterstock/lolostock 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.

Self-sabotaging behaviour can stop you moving forward in life. Stanislava Puač Jovanović explains why we do it and offers five ways you can learn how to stop self-sabotage. You genuinely desire something. You’ve imagined yourself owning a business on your own, marrying that perfect someone, being healthy and productive. You’ve imagined this over and over again. Yet, when you look back at how far you had got with realising those goals, you have to face the truth – you (delicately) blew it at every step of the way. Rare is a person that doesn’t know this feeling all too well. Self-sabotage – behaving in a way that undermines our achievements and daily living – is a phenomenon most of us will face at some point of our lives. Many, however, struggle with it on a daily basis. Self-sabotage can crawl into our friendships, relationships, academic success, professional advancements, our self-development... to name just a few areas. And although it’s a common nemesis, if you wish to have control over your life, you need to understand your foe and learn how to stop self-sabotaging. Why do we self-sabotage? At first, self-sabotage might seem like the greatest paradox. One wants something so much and works towards it, only then to work against the goal. It’s most apparent in cases when the target is very much achievable, and all it would require is a little extra effort – or even simply not doing anything to ruin it. To the surprise of everyone around the self-saboteur, just when they were about the cross the finish line, they do something that couldn’t be described in any terms other than irrational. Self-sabotaging behaviour can be stopped shutterstock/MAD.vertise And this is precisely where the key to understanding self-sabotage is hidden. A self-saboteur is actually highly successful – in realising the secret (unconscious) goals of not succeeding at something. Why do we do this? Here are a few possible explanations and factors to address if you wish to understand how to limit self-sabotaging behaviour. Evolution and neurological pathways Interestingly, self-sabotage might be imbedded into our genes. Seeking pleasure and avoiding harm are, in a way, two sides of a coin. In simplest terms, they both trigger dopaminergic circuits that make us feel good. This sort of adaptive mechanism was necessary during the evolution of humankind. “Although it’s a common nemesis, if you wish to have control over your life, you need to understand your foe and learn how to stop self-sabotaging.” However, a modern human seeks more than mere survival. Our needs are nuanced, delicate and complex. This intricacy of our inner lives often triggers a imbalance between reward-seeking and avoidance of pain. In other words, when we self-sabotage, we seek the pleasure we get from avoiding harm. However, the irrationality lies in the inflation of the perceived harm, which usually isn’t nearly as threatening as we see it. Self-punishment How to stop self-sabotage has been a subject of psychological research for decades. One of the first paths the study of self-defeating behaviours took was seeking for reasons in our subconscious minds. Psychodynamic approaches argued that self-sabotage comes from a masochistic character that constantly works on ensuring self-punishment. This need may come from one’s ingrained beliefs about their unworthiness, or a conviction that the only way to receive love and gratification is through being the victim. Avoiding threat to self-esteem If you wish to understand how to stop self-sabotaging, you should know that in most cases, especially in academic and professional achievements, self-sabotage is believed to be a manifestation of low self-esteem. Whether it's masked or conscious, low self-esteem causes us to be overly sensitive to the prospect of failing. Which is why we procrastinate, come up with excuses, stop trying, and employ all sorts of rationalisations of why we “had to” not succeed. Control Although it may sound illogical at first, when we sabotage our success, we actually gain control. It’s a bitter-sweet sort of control, as it’s controlled failure. Repeatedly failing romantic relationships are the perfect example of such a motive. Love is potentially painful, unpredictable, and difficult (or impossible) to have power over. Which is why some people embark on ruining the relationship themselves rather than risk being hurt – in this way, they maintain control over what's happening to them. Cut it out: learn how to recognize and stop self-sabotage Fear of success Although we rarely recognise it, many of us fear success. The reason? Success often means having to face new challenges and demands, losing the comfort of the well-known position. However, there’s also a more psychologically subtle reason – success often comes with a threat to one’s identity. People with a shaky identity fear success more than those who have achieved and foreclosed it already. Therefore, they avoid achieving a goal that comes with new roles, as it might add too much of a burden to their self-concept. How to stop self-sabotage: 5 techniques Self-sabotage can range from avoiding a test by faking an illness to a life-long fight with addictions. In any case, it's an unhealthy mode of existence. To liberate yourself, you need to undertake proactive measures to abandon this habit. Here are five ways you can learn to stop the pain of self-sabotaging behavior. 1. Becoming aware of self-sabotage As with other matters of the human psyche, recognising that you need a change is the first step towards it. Even when it’s entirely obvious to those around you, you might not be aware of what you’ve been doing. Examine your behaviour. Analyse your past actions. Acquire a habit of awareness. Have you been preventing yourself from realising your full potential? Developing and practising conscious focus on such behaviours is an essential tool towards defeating the underlying cause. 2. Developing a growth mindset In many instances, self-sabotage is caused by insecurity, and we do it to avoid jeopardising our self-esteem. One possible solution is to develop a growth or abundance mindset. This means believing that our inborn abilities are merely a starting point, not something that’s set in stone. With practice, we develop. Acquiring this sort of self-perception results in minimising fear of failure. Failure isn’t a signal of our lacking capacity anymore; it’s a part of the growth process. Therefore, we don’t need self-sabotage to protect us 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%; } “In many instances, self-sabotage is caused by insecurity, and we do it to avoid jeopardising our self-esteem. One solution is to develop a growth mindset 3. Being honest with yourself There are many possible reasons as to why you could be engaging in self-sabotage. The ones we listed above are merely options. To fight this nasty habit, you need to dig deep and understand why it is that you, personally, do it. Be painfully honest to yourself – no one’s listening and no one’s judging. You need to be true about your desires and goals. Do you really want that promotion, or to get married, and do you want it for the right reasons? What it is that you’re truly seeking in your goals? Know yourself. Unless you do so, you’ll be a puppet of your subconscious strivings and desires. 4. Face your fears As you now know, most self-sabotaging behaviour comes from some sort of fear. Be it fear of losing control, shaking one’s identity up, not being up to a challenge, or ready for responsibility or a change – fears drive us to self-destruction. Instead of being inert, take a moment each day to look your demon in the eye. With time, you’ll realise that the only thing you need to fear is spending your life being chased around by your fears, instead of running towards your freedom. 5. Practise self-compassion Self-saboteurs often feel that they need to linger in a state of constant hurt and failure. They feel that they deserve it for they are unworthy of anything else. If you think such belief is in the roots of your self-defeating behaviour, explore ways to introduce self-compassion into your life: psychotherapy, meditation, or simply rethinking your embedded convictions about who you are, can liberate you from constant self-destruction. Self sabotage: the takeaway Living life means getting scars and experiencing pain. However, it also means that with every second, we get a chance to change. We pick a path with every decision we make. Let the next one be that you’ll stop the self-sabotage, and you’ll live a brave life full of passion and purpose. ● Main image: shutterstock/jtanki Written by Stanislava Puač Jovanović Stanislava Puač Jovanović has a master’s degree in psychology and works as a freelance writer and researcher in this area. During her early career, she gained several certifications (life coach, assertive communication trainer, peer educator, fitness instructor). Her primary focus is on questions relating to mental health, stress-management, self-development and wellbeing.

Meditation hat viele wissenschaftlich nachgewiesene gesundheitliche Vorteile: Von Stressreduzierung bis hin zur Verringerung von Angstzuständen - Calvin Holbrook betrachtet die neun wichtigsten Vorteile einer Meditationspraxis. Mit der zunehmenden Beliebtheit von Meditation im Westen steigt auch das Interesse der Wissenschaft an ihr und damit die wissenschaftlich nachgewiesenen Vorteile von Meditation. In einer Welt, die sich zunehmend chaotisch anfühlt, wenden sich immer mehr Menschen der Meditation als Gegenmittel zu einem Multitasking orientierten, abgelenkten Lebensstil zu. Durch Meditation können wir unser geistiges und körperliches Wohlbefinden steigern. Der Ursprung der Meditation reicht lange zurück. Die frühesten schriftlichen Aufzeichnungen, die Veden des alten Indien, sind aus dem Jahr 1500 v. Chr. Verschiedene Meditationsstile haben unterschiedliche Techniken und Ziele und können daher nicht unbedingt miteinander vergleichen werden. Es lohnt sich also bei der Auswahl einer Meditationstechnik genauer hinzusehen. Eine davon ist die Achtsamkeitsmeditation, bei der man sich auf den gegenwärtigen Moment und die aufkommenden Gedanken, Emotionen und Empfindungen konzentriert aber sie nicht bewertet oder sich von ihnen mitreißen lässt. Ein weiterer wichtiger Stil ist die Mettameditation - Metta ist Sanskrit und bedeutet Herzensgüte oder liebende Güte. Dieser Stil leitet sich aus der buddhistischen Vipassana-Tradition ab und konzentriert sich auf universelle Liebe und Mitgefühl für andere. Viele Menschen praktizieren diese Formen heute. Die Wissenschaft unterstützt jetzt die gesundheitlichen Vorteile der Meditation - sowohl geistig als auch körperlich -, die Menschen seit Jahrtausenden instinktiv verstanden haben. Die aktuell am häufigsten untersuchte Meditationsform ist die Achtsamkeitsmeditation, da sie in Form des MBSR - Meditationsbasierte Stressreduktion - eine formales und standardisiertes acht Wochen Trainingsprogramm hat, das sich für wissenschaftliche Zwecke durch diese Standardisierung bestens eignet. Der auf Achtsamkeitsmeditation basierende kostenlose MBSR Online Kurs ist auf englisch in unsere happiness Akademie verfügbar. Was sind die Vorteile der Meditation für die mentale Gesundheit? Aufgrund dieser wissenschaftlich nahegelegten Vorteile wird Meditation regelmäßig als alternative Therapie für eine Vielzahl von Erkrankungen empfohlen, darunter: Stress Angststörungen Depressionen Schlafstörungen Das Glücksempfinden steigern Positives Denken fördern Beziehungen verbessern Steigerung der kognitiven Fähigkeiten Die Wissenschaft hat auch Hinweise darauf aufgezeigt, dass regelmäßige Meditationsübungen die Funktion des Gehirns verbessern und sogar dessen Strukturen verändern können. [2] Daher ist der Platz den Meditation zur Steigerung des Wohlbefindens und der Zufriedenheit sowohl des Einzelnen als auch der Gesellschaft insgesamt einnimmt, naheliegend. Absolute Gewissheit ist im wissenschaftlichen Kontext schwierig, da durch die Studien und Versuche eine Theorie bestätigt wird, bis es eine bessere Theorie gibt, die das Ergebnis differenzierter erklärt. Wer sich für den aktuellen Stand der Wissenschaft in diesem Bereich interessiert und die Probleme, Herausforderungen, Kritiken aktueller Studien und den faszinierenden offenen Fragen und erstaunlichen Hinweise, dem sei das Buch "Altered Traits" von Daniel Goleman und Richard J. Davidson. [1] Was sind die Vorteile der Meditation auf die körperliche Gesundheit Wissenschaftler*innen begannen in den 1950er Jahren damit, die Auswirkungen der Meditation auf Geist und Körper zu untersuchen. [3] Diese frühen wissenschaftlichen Ansätze weisen jedoch Mängel auf. In neueren Studien wurden zunehmend moderne Techniken wie EEG und fMRT eingesetzt. So kann das Gehirn vor, während und nach der Meditation gescannt werden, wodurch die Zusammenhänge zwischen Meditation und physiologischen und psychologischen körperlichen Veränderungen eingehend untersucht werden können. "Aufgrund wissenschaftlich nahegelegter Vorteile wird Meditation regelmäßig als alternative Therapie für eine Vielzahl von Erkrankungen empfohlen." Im Jahr 2013 veröffentlichten Forscher*innen der John Hopkins University einen wissenschaftlichen Aufsatz, indem sie 47 gut konzipierte Studien zum Thema Meditation identifizierten, die zuverlässige Ergebnisse gebracht hatten. Anhand dieser Studien kamen sie zu dem Schluss, dass Meditation bei einigen Formen von Depression und Angstzuständen genauso wirksam sein kann wie Medikamente. [4] Und tatsächlich unterstützt eine wachsende Zahl von Wissenschaftler*innen die Vorteile der Meditation. Schauen wir uns also neun der wichtigsten psychischen und physischen Vorteile einer regelmäßigen Meditationspraxis auf die Gesundheit genauer an. 1. Stressreduzierung Ärzt*innen beginnen zu verstehen, wie Stress eine Hauptursache für viele körperliche Beschwerden wie Herz-Kreislauf-Erkrankungen ist. [5] Einer der Hauptvorteile der Meditation besteht in der effizienteren Stressbewältigung und der daraus resultierenden Entspannung für Körper und Geist. Doch wie funktioniert Meditation? Untersuchungen an Patient*innen mit PTBS (posttraumatischer Belastungsstörung) zeigen es [6]: durch den Ausgleich des Nervensystems die Verbesserung der Gehirnkohärenz die Wiederherstellung des hormonellen Gleichgewichts Es gibt eine Vielzahl anderer, wissenschaftlich gestützter Forschungsergebnisse, die darauf hindeuten, dass die Stressreduktion ein entscheidender Vorteil der Meditation ist. Eine zweimonatige Studie mit Schwerpunkt auf Achtsamkeitsmeditation ergab, dass diese die durch Stress verursachten Entzündungsreaktionen reduziert [7]. Studien haben wissenschaftlich nahegelegt, dass Meditation Menschen hilft, besser mit Stresssituationen umzugehen [8] . Stress stoppen: Achtsamkeitsmeditation kann diese Gesundheitsgefährdung verhindern 2. Reduziert Angststörungen Daraus folgt, dass ein niedrigeres Stressniveau durch Meditation auch dazu beiträgt, Ängste zu verringern. Eine 2012 durchgeführte Studie mit fast 2.500 Teilnehmenden konnte zeigen, dass eine Vielzahl unterschiedlicher Meditationsstrategien dazu beitragen kann, das Angstniveau zu senken [9]. Eine weitere Studie aus dem Jahr 2014 mit 1.300 Erwachsenen zeigte, dass auch Transcendental Meditation® (TM) Angstzustände abbauen kann, und der Nutzen war bei den Teilnehmenden am größten, die mit dem höchsten Anspannungslevel begannen [10]. Eine weitere achtwöchige Studie zur Achtsamkeitsmeditation zeigte ebenfalls, dass die Teilnehmenden ihre Angstzustände reduzierten. Darüber hinaus hatte die Meditation weitere Nutzen. Die Vorteile der Meditation wirkten sich außerdem auf die Verringerung der Symptome von Angststörungen wie Phobien, sozialer Angst, Zwangsstörungen, paranoiden Gedanken und Panikattacken aus [11]. VERWANDTES THEMA: Panikattacken: Zwölf Tipps, die der Angst den Schrecken nehmen 3. Geringeres Risiko für Herzerkrankungen Hoher Blutdruck ist ein anerkannter Risikofaktor für koronare Herzerkrankungen. Eine in einer Zeitschrift der American Heart Association veröffentlichte Langzeitstudie ergab, dass Meditation das Risiko für Patient*innen mit Herz-Kreislauf-Erkrankungen wie Arteriosklerose, Myokardischämie und Arteriosklerose sowie das Risiko für Herzinfarkte senkte. Im Vergleich zu einer Kontrollgruppe in einer ähnlichen körperlichen Verfassung, die nicht meditierte, wurde das Risiko um 48 Prozent gesenkt. Die 2012 vom Medical College of Wisconsin in Milwaukee durchgeführte Studie kam zu dem Schluss, dass die zweimal tägliche Anwendung von Meditation Afroamerikaner*innen mit Herzerkrankungen dabei half, das Risiko für Tod, Herzinfarkt und Schlaganfall zu senken. Meditation half auch, den Blutdruck, Stress und Ärger bei einer Gruppe von Patient*innen zu senken, im Vergleich zu einer Gruppe von Patient*innen, die nicht meditierten und nur an Kursen zur Gesundheitserziehung teilnahmen [12]. 4. Verbesserung der kognitiven Fähigkeiten Jüngste Studien mit einer Gruppe von Teilnehmenden zwischen 55 und 75 Jahren haben gezeigt, dass Techniken der Achtsamkeitsmeditation die zielgerichtete visuelle Aufmerksamkeitsspanne verbessern [13]. Darüber hinaus ergab eine Überprüfung verschiedener Studien aus dem Jahr 2014, dass sogar unterschiedliche Meditationsstile die Aufmerksamkeit, das Gedächtnis und die geistige Schnelligkeit älterer Freiwilliger erhöhten [14]. Diese Studien legen nahe, dass Meditation die Fähigkeit haben könnte, altersbedingten kognitive Beeinträchtigung auszugleichen oder möglicherweise die kognitive Funktion bei älteren Erwachsenen zu verbessern. 5. Schmerzlinderung Die Wissenschaft konnte durch Forschung zeigen, dass diejenigen, die meditieren, eine größere Fähigkeit aufweisen, mit z.T. chronischen Schmerzen umzugehen, und sogar verringertes Schmerzempfinden erfahren können. In einer 2014 veröffentlichten, groß angelegten Studie wurden die Auswirkungen regelmäßiger Meditation bei 3.500 Teilnehmenden untersucht. Die Studie schloss, dass verringerte chronische oder intermittierende Schmerzen durch die Meditation erreicht worden waren. "Die Wissenschaft hat gezeigt, dass regelmäßige Meditation tatsächlich die graue Substanz des Gehirns ankurbeln kann. Es scheint, dass wir die Fähigkeit haben, unser eigenes Glücksempfinden zu steigern." Eine weitere Studie aus dem Jahr 2011, die im Journal of Neuroscience veröffentlicht wurde, ergab interessante Ergebnisse zum Schmerzempfinden. Einige Teilnehmer*innen hatten zuvor vier Tage Achtsamkeitsmeditationstraining erhalten, die Kontrollgruppe nicht. Anschließend verwendeten die Forscher MRT-Scans, um die Gehirnaktivität bei den Teilnehmenden zu beobachten, während sie einen schmerzhaften Reiz erfuhren. Meditierende Teilnehmende wiesen eine erhöhte Aktivität in den Gehirnzentren auf, die die Schmerzen kontrollieren. Gleichzeitig berichteten sie von einer 40% geringeren Schmerzintensität und 57% geringeren unangenehmen Schmerzerfahrung [15]. 6. Verbesserter Schlaf Während die Wissenschaft des Schlafes in gewisser Weise ein Rätsel bleibt, wissen wir, dass Schlaf für unsere Gesundheit und unser Wohlbefinden von wesentlicher Bedeutung ist [16]. Die Studie aus dem Jahr 2015 verglich zwei auf Achtsamkeit basierende Meditationsprogramme, indem sie die Teilnehmer zufällig einer von zwei Gruppen zuordnete - eine, die Meditation praktizierte, und eine, die Meditation nicht praktizierte. Eine Studie ergab, dass der Vorteil der Meditation für die Teilnehmenden war, dass sie früher einschliefen und länger schliefen als diejenigen, die dies nicht meditierten. [17]. Strandleben: Meditation bringt viele gesundheitlichen Vorteile mit sich 7. Mit dem Rauchen aufhören Meditation bringt auch weitere, indirekte gesundheitliche Vorteile mit sich. Beispielsweise kann Meditation hilfreich dabei sein, das Rauchen aufzugeben. Somit wird das Risiko von durch Rauchen bedingte Krankheiten und gesundheitliche Beschwerden verringert. Die Wirkung regelmäßiger Meditationen ist kumulativ. Wenn der Stress abnimmt, wird der Impuls zum Rauchen verringert. Eine Studie mit Menschen, die täglich meditierten, ergab, dass 50 Prozent nach zwei Jahren das Rauchen aufgegeben hatten und weitere 30 Prozent ihren Tabakkonsum signifikant gesenkt hatten [18]. 8. Steigert das Glücksempfinden Studien an der Universität Kyoto ergaben, dass der Precuneus-Bereich des Gehirns bei Menschen, die sich als glücklich und optimistisch einschätzten, größer war als bei Menschen mit einer negativeren Lebenseinstellung. Die Wissenschaft hat gezeigt, dass regelmäßige Meditation tatsächlich die graue Substanz des Gehirns ankurbeln kann. Es scheint, dass wir die Fähigkeit haben, unser eigenes Glück zu entwickeln. Dr. Wataru Sato sagt dazu, dass wir jetzt verstehen, dass Meditation die graue Substanz im Precuneus erhöht. Es wird also möglich sein, wissenschaftlich fundierte Programme zu entwerfen, um ein glücklicheres Gehirn zu entwickeln [19]. 9. Das Wohlbefinden und die Zufriedenheit von Mitarbeitern verbessern Kontemplative Praktiken wie Achtsamkeitsmeditation und Achtsamkeits- oder Dankbarkeitsyoga können für Unternehmen hilfreich sein, um das Glück und die Gesundheit ihrer Mitarbeitenden zu steigern: Eine glückliche, gesunde Belegschaft ist ein Schlüssel zum Erfolg eines Unternehmens. Nach einem Achtsamkeitskurs (MBSR) für 600 ihrer Mitarbeitenden stellte das Unternehmen Transport for London fest, dass 80 Prozent eine Verbesserung ihrer Beziehungen festgestellt hatten und sich entspannter fühlten. Zudem fühlten sich mehr als die Hälfte bei der Arbeit glücklicher und 64 Prozent erlebten bessere Schlafmuster. Ein weiterer Vorteil der Meditation für den das Unternehmen war, dass die Abwesenheitsquote aufgrund von Krankheit und Stress um enorme 71 Prozent sank. Weitere Vorteile von Meditation: eine glücklichere und gesündere Gesellschaft Indem Meditation uns ermutigt, uns auf die Gegenwart zu konzentrieren, beruhigt sie uns und befähigt uns, ein glücklicheres Leben zu führen und alle Schwierigkeiten des Lebens zu bewältigen. Die Wissenschaft zeigt, dass Meditation nicht nur eine wirksame Therapie für viele häufige Krankheiten ist, sondern auch dazu beiträgt, dass Menschen ihr Glücksempfinden verbessern. Außerdem steigert sie ihr Mitgefühl für andere und ihr eigenes körperliches und geistiges Wohlbefinden. Dies alles führt zur Entwicklung eines mitfühlenden, blühenden und belastbaren Menschen in unserer Gesellschaft. Meditation lernen ist schnell und einfach möglich. Es gibt eine Reihe von kostenlosen Meditations- und Glücksapps, aber auch der in der happiness Akademie auf englisch angebotene MBSR Kurs bringt einem verschiedene Meditationstechniken wie die Achtsamkeitsmeditation, Metta also die MEditation der liebenden Güte oder den Bodyscan näher. In unserem Forum hat unsere MBSR und Meditationslehrerin Tine verschiedene geführte Meditationen und Meditationen für Anfänger zusammengestellt. Sie steht dir bei Fragen mit Rat und Tat zur Seite und freut sich über neue Tipps und Beiträge im Forum. ● Quellen: [1] https://www.richardjdavidson.com/altered-traits [2] https://www.forbes.com/sites/alicegwalton/2015/02/09/7-ways-meditation-can-actually-change-the-brain/#1f51d33e1465 [3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4253124/ [4] http://www.hopkinsmedicine.org/news/media/releases/meditation_for_anxiety_and_depression [5] https://www.bbc.com/future/article/20120619-how-stress-could-cause-illness [6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5747539/ [7] https://www.sciencedirect.com/science/article/pii/S0889159112004758 [8] https://www.health.harvard.edu/blog/mindfulness-meditation-may-ease-anxiety-mental-stress-201401086967 [9] https://onlinelibrary.wiley.com/doi/abs/10.1002/da.21964 [10] https://www.ncbi.nlm.nih.gov/pubmed/24107199 [11] https://www.researchgate.net/publication/5946075_Relationships_between_mindfulness_practice_and_levels_of_mindfulness_medical_and_psychological_symptoms_and_well-being_in_a_mindfulness-based_stress_reduction_program [12] https://www.sciencedaily.com/releases/2012/11/121113161504.htm [13] http://dx.doi.org/10.1007/s12671-015-0482-8 [14] https://www.ncbi.nlm.nih.gov/pubmed/24395196 [15] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3090218/ [16] https://www.medicalnewstoday.com/articles/325353.php [17] https://www.ncbi.nlm.nih.gov/pubmed/26390335 [18] http://www.hindawi.com/journals/crp/2011/537101/ref/ [19] http://www.kyoto-u.ac.jp/en Im englischen Original von Calvin Holbrook Calvin ist Journalist und der Editor des englischen happiness Magazins, Künstler und Liebhaber von alten Dingen. Er liebt es zu Schwimmen, macht Yoga und tanzt gerne zu House- und Techno-Musik. Hier erfährst du mehr über ihn.

Jeder hat sein Päckchen zu tragen. Aber manchmal scheint dieses Päckchen so schwer, das wir einknicken wollen. Doch nicht aufgeben! Es gibt Möglichkeiten, die Widerstandsfähigkeit zu stärken und sich bald stärker zu fühlen. Hier sind die fünf Möglichkeiten, um schnell Resilienz aufzubauen. Dieser Artikel erschien im Original im englischen happiness Magazin. Oft versuchen Menschen mit Stärke mit schwierigen Situationen umzugehen. Oder sie verdrängen ihre Problem und tun sogar so, also würden sie gar nicht existieren. Das Problem bei diesem Ansatz ist, dass der Mensch nicht mit den Gefühlen umgeht, die die Situation hervorruft. Das Problem bei diesem Ansatz ist, dass er nicht mit den Gefühlen umgeht, die die Situation hervorruft. In der Tat kann das lange Verbergen negativer Gefühle zu Angstzuständen und / oder Depressionen führen. Resilienz bedeutet so viel wie Belastbarkeit und bezieht sich auf Ihre Fähigkeit, sich von Schwierigkeiten zu erholen und sich zu regenerieren. Anstatt sich selbst mitreiner Stärke und verschlossenen Augen anzutreiben und tapfer zu sein, ist es besser hinzusehen und die eigene Resilienz stärken: Eine erhöhte Widerstandsfähigkeit hilft dir dabei, die unvermeidlichen Herausforderungen des Lebens bewältigen zu können. Du kannst diese fünf gesünderen Arten des Umgangs mit Schwierigkeiten üben und das Glück entdecken, das dir deine höhere Belastbarkeit bringt. Resilienz aufbauen: 5 Techniken zum Ausprobieren Es gibt viele Momente in unserem Leben, in denen wir Resilienz zeigen müssen. Zum Beispiel, wenn wir Probleme oder Konflikte bei der Arbeit oder zu Hause haben. Oder es kann auf ein traumatischeres Ereignis zurückzuführen sein, wie den Tod eines Elternteils, eine schwere Krankheit oder den Verlust eines Eigenheims. VERWANDTES THEMA: In 6 Schritten zu wahrem Glück im Job Resilienz bedeutet nicht, dass du keine Schwierigkeiten oder Schwierigkeiten haben wirst. Indem du jedoch deine Belastbarkeit erhöhst und damit deine Resilienz stärkst, hast du eine bessere Chance, mit Stress umzugehen. Übe zunächst mit diese fünf Strategien, um in schwierigen Zeiten die Widerstandsfähigkeit zu erhöhen: 1. Erzähle eine andere Geschichte Hast du jemals etwas Schlechtes, das dir widerfahren ist, verdrängt? Vielleicht fragst du dich, wie du dich hättest anders verhalten können? Dieses Phänomen ist bekannt als ständiges Grübeln. Es ist nur eine schmerzhafte Erfahrung, hilft aber nicht dabei, nach vorne zu schauen. Stattdessen ist es wichtig, Wege finden, diese zerstörerischen Gedanken aufzulösen. Ein Weg, um dies zu tun, heißt Ausdrucksschreiben. Dazu wird alles aufgeschrieben, was dir in den Sinn kommt und dich stört. Auf diese Weise kannst du deine Gedanken untersuchen und sie konfrontieren. Es muss kein großartiger Text dabei herauskommen; Das Ziel ist nur, deine Gedanken und Gefühle aus dir herauszulassen. "Das ständige Grübeln ist nur eine schmerzhafte Erfahrung, die uns aber nicht dabei hilft, nach vorne zu schauen. Stattdessen musst du Wege finden, deine Gedanken aufzulösen." Eine Studie aus dem Jahr 1998 verglich Personen, die Ausdrucksschreiben anwandten mit jenen, die über oberflächliche Themen schrieben. Es stellte sich heraus, dass diejenigen, die vier Tage lang ausdrucksstark schrieben, sechs Wochen später gesünder und bis zu drei Monate später auch glücklicher waren. Anschließend kannst du eine andere Übung mit der Bezeichnung „Finding silver lining", zu deutsch "Finde den Hoffnungsschimmer“ ausprobieren. Obwohl es manchmal nicht so aussieht, als hätte eine schlechte Erfahrung Vorteile, kannst du ihr vielleicht doch welche abgewinnen. Beispielsweise hat sie dir gezeigt, wer deine wirklichen Freunde sind. Oder du hast gelernt, dass du stärker bist, als du dachtest. Diese Übungen helfen dir, dich weniger pessimistisch zu fühlen. Du kannst diesen Vorteil aufrechterhalten, indem du weiter übst und die Belastbarkeit erhöhst. Diese Resilienzbildungstechnik wird auch von der Wissenschaft unterstützt. Eine Studie aus dem Jahr 2014 zeigte, dass das tägliche "Finden des Hoffnungsschimmer" für drei Wochen den Teilnehmern half, sich später mehr mit dem Leben zu beschäftigen. Mit der Zeit verringerten sich auch ihre pessimistischen Stimmungen. Schriftliche Hilfe: Deine Gedanken zu Papier bringen, baut Resilienz auf 2. Konfrontiere deine Ängste Die Praxis, die Geschichte für dich umzuschreiben ist nützlich, wenn es um Probleme in der Vergangenheit geht. Es hilft aber nicht, wenn es um aktuelle Ängste geht. Wie können wir mit Dingen umgehen, die noch nicht geschehen sind? Du kannst damit beginnen, langsam eine Toleranz aufzubauen und dich jedes Mal ein wenig weiter zu trauen. Wenn du beispielsweise eines Tages Australien besuchen möchtest, aber sehr nervös vor Langstreckenflügen bist, kannst du mit kürzeren Flugreisen beginnen und diese nach und nach verlängern. Indem du dich längere Zeiten in der Luft befindest gewöhnst du dich daran und kannst dich bis zu einem Langstreckenflug vorarbeiten. Dies funktioniert durch die langsame Desensibilisierung, indem man sich allmählich einer Situation aussetzt die man fürchtet oder in der man sich unwohl fühlt. 3. Sei nett zu dir selbst Wir sind oft viel härter mit uns selbst als mit anderen Menschen und glauben, dass wir mit unseren Ängsten allein sind. Aber wenn du nett zu dir selbst bist, wird dies deinem Wohlbefinden sehr zuträglich sein. Übe also Mitgefühl für dich selbst und sei so freundlich zu dir selbst wie zu anderen. Diese Strategie zum Aufbau von Resilienz umfasst einen dreistufigen Prozess: Beginne damit, dass du dich deiner Gefühle bewusst bist, aber beurteilen sie nicht. Akzeptiere sie einfach. Erinnere dich daran, dass jeder irgendwann so fühlt. Gib dir zum Schluss die Erlaubnis, diese Gefühle zu haben, und akzeptiere dich so, wie du bist. Wenn dir das schwer fällt, frage dich, wie du einen Freund mit den gleichen Gefühlen behandeln würdest. Du kannst dir auch selber einen Brief schreiben. Stelle dabei sicher, dass dieser nur Worte des Mitgefühls und der Akzeptanz enthält. Selbstliebe und Selbstfürsorge: Nicht nur Trend-Wörter auf Instagram, sondern elementar für deine Resilienz 4. Meditation Meditation und Achtsamkeit sind großartige Werkzeuge, um Resilienz aufzubauen. Sie helfen uns, in die Gegenwart zurückzukehren, anstatt in der Vergangenheit zu leben oder uns Sorgen um die Zukunft zu machen. Diese Techniken helfen uns auch, mit negativen Gefühlen umzugehen. Du kannst Programme ausprobieren, wie die auf Achtsamkeit basierende Stressreduzierung (MBSR). Diese zeigt dir, wie du durch Meditation dein geistiges und körperliches Wohlbefinden verbessern kannst. Hier bei happiness.com gibt es einen kostenlosen Online-MBSR-Kurs, an dem du teilnehmen kannst. "Meditation und Achtsamkeit sind großartige Werkzeuge, um Resilienz aufzubauen. Sie helfen uns, in die Gegenwart zurückzukehren, anstatt in der Vergangenheit zu leben oder uns Sorgen um die Zukunft zu machen." Es gibt auch körperliche Techniken wie den Bodyscan, mit dem du feststellen kannst, wo du Stress verspürst und wie du diese Bereiche entspannen kannst. Mehrere Studien haben gezeigt, dass MBSR viele gesundheitliche und psychologische Vorteile hat, insbesondere für diejenigen, die mit chronischen Krankheiten oder psychischen Erkrankungen zu kämpfen haben. Oder du kannst eine achtsamere Beziehung zum Essen entwickeln, anstatt dich Junk Food zuzuwenden, wenn du gestresst bist. Eine weitere wichtige Technik ist der achtsame Atem: Sich auf die eigene Atmung zu konzentrieren führt bereits dazu, weniger negative Gedanken zu haben. Entspannt im Jetzt: Mit Meditation zu mehr Ruhe finden 5. Menschen vergeben Vergebung mag schwierig sein, aber an Groll festzuhalten ist nicht der Weg zum Glück. Wie kann sich dein Wohlbefinden positiv entwickeln, wenn du in der Vergangenheit lebst? Beginne damit, anzuerkennen was passiert ist. Danach kannst du dich entscheiden, deinen Ärger aufzugeben, damit du weitermachen kannst. Vergebung ist um deinetwillen, nicht um des anderen willen; du wirst davon profitieren, indem du andere Menschen besser verstehst oder Wege findest, wie du aus dieser Erfahrung lernen kannst. Denk daran, dass Jeder Mensch ist und jede Person, die dir Unrecht getan hat, ebenfalls Leid empfinden kann. Diese negativen Erfahrungen in einem anderen Licht zu betrachten, kann dir dabei helfen, deine Resilienz zu verbessern. Es kann dir beibringen, wie du in Zukunft mit schwierigen Situationen umgehen kannst. Denn schwierige Situationen werden an verschiedenen Punkten deines Lebens unvermeidlich sein. In einer Studie aus dem Jahr 2011 wurde Vergebung mit Alternativen verglichen - mit negativen Gefühlen zu grübeln oder sie zu unterdrücken. Es wurde festgestellt, dass die Teilnehmer bei der Kultivierung des Mitgefühls mehr Empathie, positive Emotionen und Kontrollgefühle verspürten: alles Anzeichen dafür, dass sie Resilienz entwickeln. Resilienz aufbauen: Zusammenfassung Wir alle stehen irgenwann im Leben vor Schwierigkeiten. Einige von uns meistern den Stress dann besser als andere. Wenn du jedoch mit Problemen zu kämpfen hast, kannst du Fähigkeiten erlernen, mit denen du deine Widerstandsfähigkeit stärken kannst und dich bald beöastbarer fühlst. Das Betrachten negativer Erfahrungen in einem anderen Licht kann dir dabei helfen, deine Widerstandsfähigkeit zu stärken und dur beizubringen, wie du mit schwierigen Situationen in der Zukunft umgehen können - etwas, das an verschiedenen Punkten deines Lebens unvermeidlich sein wird. ● Geschrieben von Gastautor Wir freuen uns, Artikel von Gastautoren zu veröffentlichen, die die Perspektive erweitern und neue Erkenntnisse bringen. Wenn du einen Artikel auf happiness.com veröffentlichen möchtest, kontaktiere uns!

When Paula Stephens struggled with grief following the death of her son, relief came from an unexpected source – essential oils. Here she suggests six essential oils that can relieve the depression and anxiety attached to grief, and that can boost your well-being and focus. Sometimes, the universe conspires in the strangest of ways. Shortly prior to my son Brandon dying, I became the proud owner of a natural and organic body and bath company. I started to learn so much about natural body products and reveled in putting the products together from scratch myself. Part of my new education was about essential oils, which I hadn't had much experience with previously. I found myself drawn to these scents after Brandon passed. Creating products became my sanctuary from the weight of my grief. Indeed, using essential oils for grief became an unexpected tool in my coping. One of my strongest memories to date of healing scents is of taking a buttermilk bath with a blend of rose, vanilla and grapefruit – heaven! The warm bath water had blended into a delicious mix of buttermilk, Epsom salts and scents. This bath released so much emotional tension from inside me I could almost feel it leave my body. Heaven scent: essential oils can help during grief Sometimes I'd go down to my basement with the essential oils and just start to smell whatever scent called to my emotional needs at the time. I began to notice trends in what I was drawn to and how it made me feel. Indeed, when it came to help healing my grief, there was definitely some mystic magic happening between me and my essential oils. Essential oils: the short and smelly version There's so much I could tell you about the healing power of essential oils and the many ways you can use them. Additionally, there’s the whole blending of them to create even more magic! But for now I will share a short version of what you need to know to start using these essential oils to help with your grief and healing. Essential oils are derived from plants, bark, leaves and other plant/trees preserving their essence, scent and healing properties. The best and easiest way to use them is to either inhale them or rub them on the skin. Only a small amount is required. “I found myself drawn to these scents after Brandon passed. Using essential oils for grief became an unexpected tool in my coping.” When we do this, essential oils combine with our bodies' natural processes to enhance our physical, mental and emotional well-being. Quality matters with essential oils, so buy the good stuff. Luckily, they are generally not very expensive. You should purchase oils that are pure and all natural with no synthetic scents added. The essential essential oils for grief I could give you dozens of options to start exploring, but for now I'm going to stick with some basic oils that should be easily available from any natural grocery store. Additionally, to keep it simple, I'll only list them individually and unblended with other essential oils. But keep in mind that there are many great blends that are packaged for a particular emotion, such as grief. 1. Essential oils for depression and anxiety These two oils are both calming essences. Bergamot Known to reduce tension and help with sleeplessness, bergamot is also an emotional powerhouse helping to release fear, anxiety, depression and support self-love. Lavender This essential oil for grief is one of the most well-known and popular essential oils and one of the few that truly has lots of scientific data backing up its calming effects. Be sure to use natural lavender, not a man-made synthetic. You can apply drops directly to pulse points and put a few drops on your pillow case before you go to bed to help if you can't sleep. Purple reign: lavender is the king of relaxing plants and oils 2. Essential oils for focus and clarity These two oils will help to clear your mind and focus. Peppermint Known for its uplifting properties, peppermint also clears the mind and increases focus. It's ideal for when you can’t let your grief stop you completing an important task. Rosemary This is a popular essential oil right now and for good reason. Rosemary increases both mental function and clarity. Some studies have shown that when it's combined with lavender it can reduce cortisol – the stress hormone. The 8 types of grief explained Holiday grief: 10 tips for coping What is disenfranchised grief? 3. Essential oils to lift spirits These essential oils will help to boost your well-being and manifest joy. Mostly any citrus Grapefruit is my favourite, but you can also use lime, sweet orange or lemon! Citrus is emotionally uplifting and produces positive outward energy. Rosewood Rosewood is known for its anti-depressive qualities and it's also used to reduce headaches and lift mood. On a side note, rosewood trees have been over harvested, so please use with a conscious spirit. Using essential oils for grief In the future I will most likely do a second post listing additional essential oils for grief. The fun part of using essential oils for grief is that you can play around with the oils to find out which work best with your own emotions and body. Enjoy trying these out and let us know in the comments below what works well for you! ● If you're struggling with grief, head over to our forum on grief to chat directly with other members of the community for support. Written by Paula Stephens Paula Stephens, M.A. is the founder of Crazy Good Grief, an organization that teaches positive growth and resilience after the loss of a loved one. Her work is inspired by the personal loss of her oldest son who passed away unexpectedly while home on leave from the Army. Paula is a speaker, yogi and life coach. She's also the author of From Grief to Growth: 5 Essential Elements to Give your Grief Purpose and Grow from Your Experience. Paula is a practicing Buddhist and recently became the first Buddhist Chaplain to work at the county jail where she lives. She's the mother of four boys and lives in Littleton, Colorado.

We can shift our mindset toward more optimism and happiness. By Catherine A. Sanderson on behalf of Greater Good Science Center. When I was in my early twenties, my boyfriend, Bart, and I were driving on a freeway near downtown Atlanta when we got a flat tyre. I immediately panicked – this was long before everyone had cell phones. I worried we would be stranded for hours, that I’d have to either walk alone and get help or stay alone with the car, that our whole day would be ruined by this car trouble. As Bart pulled to the side of the road, I shared my numerous concerns. He looked questioningly at me and said, “I’m just going to change the tire – it will take a couple of minutes.” He changed the tyre, and we were soon on our way. This story illustrates an important principle: some people find it easier to adopt a positive attitude than others, which influences how they respond to life’s setbacks. While I saw the flat tyre as a major problem, my boyfriend saw it as a minor inconvenience. His more positive mindset kept him calm and allowed him to take appropriate action. My more pessimistic outlook simply led me to suffer and feel helpless. This difference in how we perceive and respond to events and challenges in our lives matters for our happiness and health. When we have more optimistic mindsets, we are better able to buffer the effects of common daily life stressors and still feel happy. And, as one study found, optimism is healthy for us: people aged 40 to 90 tended to live longer if they were more optimistic – even taking into account other factors, like their diet, smoking and alcohol use, depression, and health conditions. Change it up: shift your mindset from negative to positive But here’s the good news for those of us who have trouble finding the silver lining: our mindsets can change. We can shift our attitude in a more optimistic direction, no matter our natural inclination, with time, energy, and effort. Here are five research-based strategies for doing that. 1. Reframe stressors Stress is unavoidable. We all experience daily hassles – like long lines, irritating coworkers, and endless to-do lists. While we can’t eliminate all stress, we can choose how we think about the challenges we face and adopt a new, more positive mindset around them. RELATED: Building resilience – 5 tips for thriving Of course, some optimistic people seem to do this naturally (lucky them!) They go through life easily seeing the positive in irritations and bad events, which helps protect their mood. If positive reframing doesn’t come naturally to you, start by trying to focus on what’s good about your daily life stressors instead of what’s bad about them. For example, if you’re stuck in a traffic jam, take time to look out the window at nature and focus on its beauty. Here are some examples of how you might transform a setback into something positive: Stuck in an airport? Consider it unexpected free time to call a friend or read a good book. Passed over for a promotion? This could mean it’s the perfect time to polish your resume or explore other – perhaps even more fulfilling – career options. No plans on New Year’s Eve? Fully embrace cozying up in front of the TV and watching the festivities in comfort, or maybe appreciate getting an early start on that New Year’s resolution to clean out your overflowing closet. We can’t control what life throws at us, but we can all practice reframing difficult events as challenges to be mitigated, rather than calamities. 2. Practice self-compassion Some people have a tendency to beat themselves up when things don’t go their way – which, not surprisingly, doesn’t make them feel better. To shift our mindset in a more positive direction, we can simply give ourselves a break and treat ourselves with kindness, the same way we’d treat a close friend who’s having a hard time. People who practice self-compassion are less likely to blame themselves when bad things happen, which works in their favor: They are less anxious and depressed and overall feel happier and more optimistic about the future. “When we have more optimistic mindsets, we're better able to buffer the effects of common daily life stressors and still feel happy.” For example, first-year college students who have more self-compassion during this difficult life transition are more engaged and motivated in college life – perhaps because they feel better able to handle the challenges college presents and more connected to other people in their lives. So, when bad things happen, cut yourself some slack. Forgive yourself, be kind to yourself, and treat yourself with care and compassion. RELATED: Self-compassion – a visual guide 3. Let it go
 Besides blaming themselves for setbacks, people can also fall into the trap of ruminating on bad events long after they’re over. Rather than accepting what’s happened and moving on, they get stuck in their negative feelings – then, to make matters worse, they beat themselves up for feeling bad! People who criticize themselves for having negative thoughts and feelings have higher levels of depression and anxiety, and lower levels of psychological well-being and life satisfaction. That’s because when you blame yourself for your feelings, it creates a vicious cycle, where ruminating leads to bad feelings which lead to more ruminating. If you find yourself ruminating about a fight with a friend, a difficult situation at work, or the current state of American politics, try a new approach: identify and stop resisting these negative thoughts and feelings. For example, you might think, “I’m feeling lonely,” or “My job isn’t going well,” or “I’m frustrated right now by our government.” Naming and accepting your negative emotions and thoughts will help keep you from holding onto them so tightly and will clear the way for a more positive attitude and response. 4. Avoid comparisons and practice gratitude instead There’s a great poem by Kurt Vonnegut about his conversation with author Joseph Heller during a party hosted by a billionaire. When Vonnegut asks Heller how he feels knowing that this billionaire makes more money in a single day than Heller will ever earn from sales of his novel Catch-22, Heller responds that he has something that the billionaire will never have: the knowledge that he’s got enough. This poem vividly illustrates what research corroborates: happy people don’t need to engage in social comparisons. Instead, they practice gratitude for what they have – a good way to increase optimism and well-being. While people vary considerably in how much they engage in social comparison, those of us with a more negative mindset find it hard to avoid, particularly on social media. Most people post only the good parts of their lives – successful kids, fabulous vacations, impressive careers – which can lead us to believe that our own lives don’t measure up. Praise be: practice gratitude and stop comparisons michaelheim/shutterstock This may be why college students believe that they experience more negative events (e.g., bad grades) and fewer positive events (e.g., fun parties) than their peers, which makes them lonely and dissatisfied with life. In contrast, college students encouraged to practice gratitude by counting their blessings tend to be happier than their peers. RELATED: 11 science-backed truths about finding happiness If you find yourself in a comparison trap, try quitting your social media habit, or at least shifting how you think about the overly positive portrayals you find there. Instead of feeling sad about how your life doesn’t measure up, focus on the very real things that are good in your life – e.g., my kid’s not going to be valedictorian, but he’s got a great group of friends; my family’s not spending two weeks in Tahiti, but we really enjoy our summer on the Jersey Shore. 5. Find some (any) humour In virtually any situation, it's possible to find some humor, and making an effort to do so can help you adopt a more positive mindset later on. I remember when my high school freshman son Andrew received a failing grade – a 58 – in his first trimester of Spanish. Although it worried me, he was able to find the humor in it, insisting that it wasn’t an F; it was an F+! And Andrew’s optimistic interpretation actually paid off: at his high school graduation, he received the award for 'most improved,' and, ironically, he’s now a college junior majoring in Spanish! “We can’t control what life throws at us, but we can all practice reframing difficult events as challenges to be mitigated, rather than calamities.” Finding humor helps people cope with the small irritations of daily life, but it's particularly important in coping with serious life circumstances. For example, people with fibromyalgia (a debilitating and chronic condition marked by widespread bodily pain) who relied on smiling and laughter to deal with small daily life stressors – such as a waiter spilling water on you – reported lower levels of psychological distress and fewer physical symptoms. This ability to take things in stride reduces stress and its negative effects on physical and psychological well-being. So, the next time you are in a dark or trying situation, try humor. Remind yourself that this situation will probably make for a good story later, and try to crack a joke about it. Say you’re laid off; imagine the most absurd way you could spend your last day, or the most ridiculous job you could pursue next – like kangaroo handler or bubblegum sculptor. Allowing yourself to experience humor can take the edge off. I’ve used these strategies in my own life, and even though my natural inclination is clearly not to see the silver lining, I find it easier all the time to shift my thinking in ways that do make me happier. Adopting this type of optimistic worldview has taken me time, energy, and effort, but it has really paid off. This shift has helped me feel happier. If this type of positive mindset doesn’t come naturally to you, don’t despair. Try to find someone who can help you cultivate this skill by being a role model. Remember that boyfriend of mine who miraculously changed the tire? He’s now my husband. ● This essay is adapted from The Positive Shift: Mastering Mindset to Improve Happiness, Health, and Longevity (BenBella Books, 2019, 224 pages). Main image: shutterstock/Mavo 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

What is gratitude meditation and how do you practise it? Sonia Vadlamani answers these questions plus explains five great benefits it brings. Plus, discover three great gratitude meditation YouTube videos to get you started. Do you want to reap more from your life – whether in the form of happiness, enriched relationships, enhanced sense of well-being or increased efficiency? Do you wish to amplify your existence and make life more meaningful, instead of feeling like you barely exist amidst the chaos of daily life? Gratitude meditation can help you achieve these things, and it's also one of the simplest meditation types you can practise. What is gratitude? Derived from the Latin word gratus, gratitude is the ability to feel thankful and show appreciation for all things good in your life. Have you ever observed how you feel a spur-of-the-moment gratefulness when someone does something kind for you, or surprised you with a lovely gesture or gift? The emotion you felt was that of gratitude, and studies show that practising thankfulness every day can help change your life for the better. In fact, scientific studies have found that gratitude can be the ‘social glue’ that promotes positive outlook, strengthens relationships, and help us to become better, happier human beings. What is gratitude meditation exactly? Gratitude meditation, as indicated by the name, is a kind of meditation centered on feeling grateful. While there are many other styles of meditations out there, gratitude meditation is one of the easiest you can practice anywhere, even in the midst of a hectic work schedule. What's more, it's also one of the most rewarding styles of meditation. JOIN US! Discover more about meditation at happiness.com. Belong to a community that cares Gratitude meditation focuses on bearing in mind various things you're thankful for in life and letting that feeling of appreciation take a stronghold inside yourself. For example, it could be appreciating family members who are always there for you, friends who always cheer you up, or colleagues who share the workload with you so you don’t have to do overtime. Great to be grateful: gratitude meditation has many benefits Additionally, you don't always have to meditate on a noticeable act – gratitude meditation also enables you to take pleasure in the simple things in life you're grateful for like the ability to see, hear, taste and walk, or something as intangible as the important lesson you learnt from a difficult phase you were going through at some point in your life. The origins of gratitude meditation Research suggests that the foundations of gratitude were inspired from religion. Mindfulness and meditation expert Jack Kornfield is quoted as saying: “Buddhist monks begin their day with chants of gratitude for their blessed lives. Meanwhile, Martin Luther described gratitude as the “basic Christian attitude”. Indeed, millions of Christians celebrate Thanksgiving every year to count their blessings and express their appreciation for all they have. “Gratitude meditation also enables you to take pleasure in the simple things in life, like the ability to see, hear, taste and walk.” Meanwhile, Hinduism advocates that “one with an attitude of gratitude is closest to achieving Moksh, or freedom from karmic life-cycles,”, states Uma Mysorekar, M.D. Do you have to be religious to practice gratitude? Of course not. Experts agree that gratitude is not limited to religious pursuits – you can be thankful for the gifts of life without being religious. Benefits of gratitude meditation There are many advantages to incorporating a gratitude meditation practice into your life. Here are five of the most important: 1. Greater sense of happiness Studies have shown that practising gratitude can consistently and effectively make you happier. Counting your blessings can make you feel more optimistic and help you develop and maintain a positive attitude throughout the day. Indeed, a study revealed that gratitude could be the most-needed positive intervention that can prevent depressive thoughts and help individuals lead a happier, content life. 2. Improved mental health Could you ever have guessed that gratitude meditation can also rewire your brain to be better equipped to deal with adversity or difficult phases of life? Practising gratitude meditation sensitizes the brain towards helpful acts and appreciable things in life, thus enabling us to break free from the endless loop of worries, rumination, fears and insecurities. 3. Stronger personal relationships Practising gratitude meditation has even been show to protect marriage and strengthen friendships. Expressing your thanks for friends, colleagues and spouse can make them feel appreciated and valued, reinforcing your bond with them and preventing miscommunication or conflict. 4. Better physical health Feeling grateful for good things in your life can make a difference in your outlook towards life, enabling you to feel better, live to the fullest and even sleep better. Indeed, grateful people are more likely to experience heightened state of mind, eat healthily, exercise more often and live longer. 5. Increased social circle Ever noticed how some people make friends effortlessly and instantly? Grateful individuals can trust more easily, express their appreciation in more straightforward fashion, and make friends with strangers with better ease. A 2014 study from the University of New South Wales (UNSW) Australia was the first to show that for thanking a new acquaintance for their help meant they were more likely to seek an ongoing social relationship with you. “Saying thank you provides a valuable signal that you're someone with whom a high quality relationship could be formed,” said UNSW psychologist Dr Lisa Williams, who co-conducted the research. Gratitude meditation: how to do it Great news: kickstarting a gratitude meditation routine is simple! All you need is a quiet corner and minimal time (10-20 minutes on average, depending on the technique you choose). “Gratitude meditation is one of the easiest you can practice anywhere, even in the midst of a hectic work schedule.” You could even start small, and simply be thankful for the basic amenities and privileges you have in life. Several experts (and even celebrities like Oprah) suggest that maintaining a gratitude journal to jot down all the things, actions, people etc you’re grateful for, can transform your outlook towards life tremendously. Here are three YouTube videos to inspire you to get your gratitude meditation routine up and running: The Mindful Movement: 10-Minute Morning Meditation for Gratitude This meditation can form a part of your morning ritual, preparing you to start the day on a more positive note. Ever feel trampled under the weight of senseless material pursuits, or dissatisfied by what you have achieved so far? Practising gratitude daily using this technique will open your eyes to the fact that what you have is enough, and that you are perfect. .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%; } Mary Kate: Gratitude Meditation To Shift Your Reality Using the powerful tool of Law of Attraction, this gratitude meditation technique shows you how to attract miracles in your life. Appreciating the smallest gestures and acts of kindness and being thankful for everything you have will help you manifest happiness and abundance every single day. .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%; } Dan Lok: 15-Minute Guided Gratitude Meditation for Abundance & Miracles Renowned business magnate and educator Dan Lok shows how to energize your day and attract abundance by being grateful for everything you have using a simple yet effective visualization technique. You begin by relaxing and asking yourself what and who all you're grateful for, and if there are things you're taking for granted. This meditation is very easy, and helps you develop more compassion, empathy and appreciation for everything good. .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%; } Round-up: gratitude meditation In conclusion, the benefits of gratitude meditation are many. Gratitude is not only a humble acknowledgment of how blessed our life is, but also a doorway for attracting abundance, happiness and prosperity our way. What's more, incorporating gratitude into our daily lives is very easy and hardly requires any additional effort. Are you getting started today? ● Main image: shutterstock/ WAYHOME Studio Liked this? Then check out Top 5 benefits of gratitude practice happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? Sign up for free now to: ■ enjoy our happiness magazine with practical life tips ■ share and support others in our happiness forum ■ learn with free online classes in our happiness Academy Mental health | Compassion | Empathy 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 daily pursuits at FitFoodieDiary or on Instagram.