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If you struggle to give your full attention to others when in conversation, mindful listening can help you improve your conversation skills. Dee Marques explains six ways to develop the practice and the benefits so-called 'deep' or 'active' listening can bring. Have you ever been chatting with a friend and realised they were not really not giving you their full attention? Perhaps their eyes were darting off away from yours, or they were fiddling with their mobile phone whilst pretending to listen? Likewise, maybe you’ve been in conversation with someone, nodding and smiling, but in your head you were actually planning what you were going to make for dinner that night? If these scenarios sound familiar, then you could definitely benefit from practising what's known as mindful listening or deep listening. You see, there are so many distractions in everyday life that many of us feel that it’s increasingly hard to pay attention to what others are saying. Indeed, researchers have found that the human attention span is actually decreasing, and many people find it hard to concentrate on a conversation without their minds wandering to other matters. So, if you’re struggling with this, it may be time to consider what can be done to sharpen your mindful listening skills. So, what is mindful listening? Mindful or 'deep' listening is a way of applying the principles of mindfulness to personal interactions. These principles include: Focusing all our attention in the present and finding purpose in it. Being fully in the present, with all our senses engaged in the experience we’re living. Suspending judgement on the things we come across, as a judgmental attitude is a major distraction and an obstacle to being able to pay attention. One of the ultimate goals of mindful listening is training our brain to mute thoughts that compete for our attention while we’re in conversation. This is so we can truly hear the message behind someone's words. Having a better awareness of the present and a non-judgmental attitude can help us become better listeners. Indeed, this is the essence of mindful listening. Give your full attention to listening mindfully shutterstock/fizkes How to practise mindful listening: 6 tips To develop the skill of mindful listening, most of us will need to train our brains to focus on what the person in front of us is saying. Here are six steps to help you on your way and improve your communication skills. 1. Start with the right intention The first step on the path to developing your mindful listening skills is to become more aware of the patterns that make our minds wander. Don’t expect to become a pro at mindful listening right from the start. When in conversation, remind yourself of your intention to give the other person your undivided attention, or pick a few conversations every day where you can commit to doing that. 2. Remove distractions We’re all different, so there will be other things that cause distractions for you, but common causes are mobile phones and notifications, being hungry or feeling tired. Start by putting your mobile phone away and ignoring it – don't be tempted to get it out and start scrolling. Only answer a call if it is truly essential. RELATED: Mindful behaviour – 13 practical mindfulness tools However, if you really can’t ignore the things that distract you, it’s better to reschedule the conversation and explain that you’d rather meet when you can give the other person your full, undivided attention. 3. Listen with purpose Many of us are used to getting into conversations without thinking about the real purpose of them. We also tend to hurry the other person to come up with a reply when we're chatting with them rather than allowing space to consider a response. However, taking the time to reflect and consider what we’re going to say is one of the main components of mindful listening. “Having a better awareness of the present and a judgmental attitude can help us become better listeners. That is the essence of mindful listening.” So, why not try listening for the sake of listening? Once you start to practise mindful listening, you may find that you have nothing to say in response to someone right away. Or maybe the only thing you can do is acknowledge what you’ve heard and empathize with the other person. Don’t stress about not responding to a friend and remember that the purpose is to listen and be in the present. 4. Don’t cut in If you find yourself interjecting with your own opinion, apologize and allow the person to return to what they were saying. Try to be more conscious about not interrupting people. Likewise, providing space for the speaker to pause mid-conversation is also important: they may simply be collecting their thoughts together before making another point. Don’t jump in mid-flow. Mindful listening means making sure the person you are chatting with has the chance to express themselves fully. 5. Show that you're listening Mindful listening is not only about using your ears. Indeed, use your eyes and other body language to show whoever you're talking with that you are really paying attention. So, maintain eye contact at all times and nod and smile, encouraging them to express themselves fully. Showing that you are listening mindfully in this way demonstrates that you are emotionally involved in the communication. Eye contact and smiling is a sign of mindful listening shutterstock/Aleksandra Suzi 6. Don’t make assumptions Assumptions are a major interference with our ability to communicate and understand other people. Because our mind often wanders off while the other person is still talking, we may not get the full picture (or the full meaning), which can lead to miscommunication and incorrect assumptions. Make a conscious effort to listen until someone has finished talking. Then, double check you’ve understood correctly, or repeat their message back in your own words. Mindful listening: the benefits Mindful listening has great personal and interpersonal benefits. By making a genuine effort to listen without judging, we can learn more about ourselves and become aware of our prejudices or areas where we could improve the quality of our communication. Over time and with practise, this kind of self-awareness will make us better listeners and better communicators. Because of the effort required to re-train our brain to listen mindfully, you may notice that you’re also able to concentrate better in other aspects of your everyday life. For example, you may become more productive at work or get more benefits from your meditation practice. “Mindful listening is not only about using your ears. Use your eyes and other body language to show whoever that you are really paying attention.” As for the interpersonal benefits, clearly one of the greatest advantages of mindful listening is being able to nurture better relationships with others and to make every interaction richer. And because mindful listening is a rare quality, people will notice and appreciate it, and may be more inclined to share things with you or to seek your company. Listening mindfully can help us create more genuine connections as we enter every conversation with the purpose to listen and understand the other person. The takeaway: mindful listening Mindful listening is an exercise in empathy and self-awareness that can improve the quality and depth of our relationships with others. Practising it will take re-training our brain to focus in the present and in the meaning of what’s being said. And although it may be difficult at first, the results are well worth it. Mindful listening can make us more self-aware, more focused, and able to build richer interpersonal relationships and a more fulfilling life. ● Main image: shutterstock/Shchus happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? Sign up free to: ■ enjoy our happiness magazine with practical life tips ■ share and support others in our happiness forum ■ self-develop with free online classes in our happiness Academy Friendship | Kindness | Compassion 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.

As keen birder Calvin Holbrook explains, the mindful nature of bird watching makes it both a happy – and healing – hobby. From reducing stress levels to providing moments of breathtaking awe, discover seven key mental health benefits of bird watching. My interest in bird watching came totally out of the blue. Well, a shade of blue that is: turquoise, in fact. A stunning colour on the gleaming coat of a male kingfisher swooping in front of me on a river walk. My experience with this long-beaked beauty lasted just a couple of seconds – a flash and it was gone – but it will stay with me a lifetime. Furthermore, it sparked a curiosity in me to start ‘birding’ and experience the many mental health benefits bird watching has to offer. Indeed, the timing of the kingfisher showing up couldn't have been better in terms of my own mental health. I'd recently moved back home to care for my seriously ill mother when COVID hit: a double-whammy of new responsibilities, emotional upheaval, pain and challenges. On the upside, I was lucky enough to be based on an island. It provided me with a stunning coastline and a multitude of woods, forests and marshes to explore. My prescribed daily walk in nature kept my sanity under check, and it wasn't until my encounter with the kingfisher that I really began to be aware of all the different types of birds around me. The majestic kingfisher shutterstock/Sacharewicz Patryk In my local park I started noticing the colours of the jay and the excessively loud squarks it would make. On heathland strolls I was lucky enough to spot hard-to-find yellowhammers and the equally rare Dartford Warbler. And during marsh visits I was blessed to witness many of the giant white-tailed eagles that had been released here on the Isle of Wight. Robins, woodpeckers, sparrows; I had my eye on them all. But what I really noticed while watching my feathered friends was the benefits bird watching made to my mental health. While out birding, a sense of calm, grace and awe would regularly wash over me. 7 health benefits of bird watching And it turns out I'm not alone in noticing the multiple mental (and physical) health benefits that bird watching provides. Multiple studies have shown the advantages of bird watching, and with a 2004 survey showing that almost 3 million adults in the UK regularly go birding, that's a lot of people that could be seeing improvements in their mental health. So, here are seven specific ways that bird watching has benefited my mental health – perhaps it will do the same for you, too? 1. It encourages mindfulness Bird watching is essentially an act of mindfulness, and we all know some of the proven health benefits that can bring – reduced rumination and lowered blood pressure to name but two. In fact, practising mindfulness specifically through birdwatching has been scientifically shown to improve mental health. In a 2017 study published in BioScience, scientists from England’s University of Exeter proved that when people witnessed more birds in their daily lives, they experienced reduced prevalence and severity of depression, stress, and anxiety. Furthermore, participants didn’t even need to interact with the birds directly: simply watching them was enough to signify an improvement in mental health. Additionally, research from the University of Surrey has suggested that actively listening to birdsong contributes to perceived stress recovery and attention restoration. I've experienced these reported benefits of bird watching first-hand. While I was caring for my mother – and during the grief that has followed since her death – walking in my local parks and the mindful manner of bird watching has provided me with the opportunity to 'press pause' on painful feelings and celebrate the beauty of nature and simplicity. Bird watching requires us to shift our attention and awareness, living fully in the present moment (the essence of mindfulness). Bird watching offers many mental health benefits It doesn’t matter if you don’t have a garden; you can feel the benefits of bird watching by practising it from a balcony, window, or by going to your local park or woodland. Stay fully mindful and be sure to focus your attention on how the birds look and sound. Examine the details in their plumage and explore the colours. Do you see any patterns? How long is its beak? What do the claws look like? Can you spot the differences between the male and female of the species? Also, be sure to focus on their calls. Is the sound high- or low-pitched? Are there any patterns in the noises they make? Can you hear a species ‘talking’ to each other? Can you try and imitate their calls? Also, what behaviour do they display? By immersing yourself in the world of the bird your mind should shift away from your worries or other thoughts. 2. It keeps you physically active You may think the exercise attached to spotting birds involves little more than standing still and flexing your arms as you lift a pair of binoculars, but you'd be wrong! As bird watching is mainly an outdoor activity it often involves walking or hiking around different terrains – woodland, shrub, marsh, clifftop. Indeed, many of the more interesting or hard-to-find species may be lurking in more remote areas away from human activity, meaning more effort is required to reach them. And, as you may already know, the benefits of exercise are both physical and mental. Exercise – even walking for a time – leads to an increase in endorphins, one of our so-called happiness hormones, which helps to boost mood and reduce stress. 3. Nature is healing To experience the full health benefits of bird watching you need to get out of your home and in to nature. According to studies, natural environments are proven to have two huge benefits when it comes to our emotions. Firstly, being regularly connected to nature leads to a reduction in stress and mood improvement. Scientists have found a correlation between exposure to natural stimuli (such as birds), reduced stress and anger, and improvement in reported well-being and mental health. “Taking the time to focus on our feathered friends during bird watching requires us to shift our attention and awareness, living fully in the present moment (the essence of mindfulness).” The second emotional benefit of being in nature may not be so obvious. It involves developing stronger bonds with others. That's because an improved and more relaxed frame of mind translates to a deeper attitude of compassion, that, in turn, can improve the quality of our social bonds. Furthermore, spending time out in nature brings forth emotions like joy, awe, serenity, inspiration and gratitude. Consider topping up the mental health benefits of bird watching by combining it with a forest bathing session for a deeply relaxing and rejuvenating experience. Take a break from your screens, switch off your phones, and go birding outside. Your author with his trusted binoculars 4. It keeps you social I prefer to go bird watching by myself – I find the calm and peace of being alone with nature healing and restorative – but that doesn’t mean I am without company. Indeed, the hobby of birding generates a thriving community of like-minded individuals that like to chat, share stories and tips, and, well, just have a laugh. In fact, if you head to a renowned birding spot over and again, you're bound to bump into fellow birders who will soon become familiar faces, and perhaps even friends. Indeed, another advantage of bird watching is that it can be a great way to make new buddies and the mental health benefits of staying social are well proven: not only does it reduce loneliness and boost well-being, but it can sharpen memory and cognitive skills, too. 5. It provide moments of awe Last year, after a day on the beach in a remote woodside beach in Tarragona, Spain, a bird I have been desperate to spot – the exotic-looking Eurasian hoopoe – flew down from nowhere and paraded its plumage and elongated beak right in front of me. This left me awestruck for the rest of the day. Such moments of awe and wonder make up another of the mental health benefits of bird watching. That's because studies have shown that awe can decrease stress levels, increase generosity and kindness, and make us feel happier overall. RELATED: 8 reasons why awe makes you life better Psychologist Jonah Paquette explains the value of awe in his book Awestruck. In it, he writes: “Awe blurs the line between the self and the world around us, diminishes the ego, and links us to the greater forces that surround us in the world and the larger universe.” Bird watching provides many opportunities to experience wonder, surprise and amazement. Whether it’s spotting a new bird species, hearing an unusual call, or watching a display or mating ritual, bird watching definitely provides many awe-some moments. Bird watching can be awe-inspiring shutterstock/Reni Rudisin 6. It stimulates and challenges Yes, bird watching is relaxing but it definitely won't leave you horizontal. In fact, birding keeps you alert and can be challenging, another mental health benefit. Indeed, trying to spot a bird after hearing its call is part of the fun, but it's rarely easy. Challenge yourself to spot a sneaky woodpecker in the branches after hearing its familiar tap-tap-tap sound and you'll likely be scouring the tree for ages before you uncover it. “Awe and wonder make up another of the mental health benefits of bird watching. Studies have shown that awe can decrease stress levels, increase generosity and kindness, and make us happier.” While my mum was seriously ill I challenged myself to train a pair of nesting robins to feed from my hand. Every day I'd go sit on the same bench and the same robin would be back to take seeds from me; first from the bench itself and then later from my legs. Within a fortnight it was brave enough to take the food directly from my hand. Watching this little red-breasted bird then pass the food to its partner (and perhaps keeping a chick alive) was particularly life-affirming when the life of the person I loved most was fading. Trying to spot and identify new species is also a stimulating challenge. Birds will often tease us, flitting in and out of trees to get our attention then zipping off again the moment you've managed to get your binoculars on them. So, it takes time and effort to track them down sometimes. According to CareUK, the process of looking for birds and identifying the species can even be calming for people living with dementia. Furthermore, repetition – in the form of visiting the same places and seeing the same birds – can also be reassuring to someone living with cognitive impairment. 7. It'll make you laugh My final health benefit of bird watching relates to the humour it often provides. Remember that old saying that 'laughter is the best medicine'? Well, the studies back it up: in the short-term laughter reduces stress and soothes tensions. In the long-term it can relieve pain, boost overall mood and even improve your immune system. And when you stop to pay attention you will see that birds have fascinating lives that are as funny to observe as they are beautiful. If you pay close attention to their habits and behaviours you will see some hilarious antics when they are feeding, mating or fighting. It can be like watching a soap opera – but in a feathery format! Some birding tips Purchase a small pair of basic binoculars online or from a second-hand shop. An essential item for a budding birder, binoculars will help you get a closer look at birds that are in the distance so you can examine them in more detail. Take a pocket book of birds with you when you go out in nature so you can try and identify them and tick off any new finds. Great for adults and kids. Tread carefully and don’t make too much noise as not to scare them off. Visit the same places daily and you may be able to build a bond with the birds. Put up bird feeders in your garden or leave seeds on your balcony. Once you start attracting birds to your outside space through food, they will remember it and come back regularly, increasing the amount of mindful bird watching time you can get. The takeaway: bird watching and mental health From reducing stress to providing real moments of awe, the mental health benefits of bird watching are many. It's something you can do by yourself or as a family activity, and the birding community is welcoming and friendly. The mindful practice of birding is also fun, free and gets you out in nature. So, what's not to love? And if, like me, you only ever get to see a kingfisher once, I promise you it will be worth it for that alone! • Main image: shutterstock/soft_light happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Join free now and: ■ enjoy our happiness magazine ■ share and support in our happiness forum ■ Develop with free online Academy classes Trust | Sound baths | Pets | Stress management Written by Calvin Holbrook Calvin edits the happiness magazine, makes gay artwork and loves swimming, yoga, dancing to house/techno, and all things vintage! Find out more.

If you have trouble drifting off at night, these 14 sleep hacks from Dee Marques will help you on the way to the land of nod more easily. Tossing and turning will soon be a thing of the past... Sleep problems can be incredibly disruptive to daytime activities and have a negative impact on our health and happiness. But, fortunately, if you can't rest well on a regular basis, there are many sleep hacks you can put into practice to improve the quality of your rest time. Some sleep problems are typically associated with the aging process. Older adults often report that both the quality and quantity of their sleep is affected. They become more sensitive to their environment, are more likely to take medication that interferes with sleep, and more likely to experience other age-related conditions, such as producing less melatonin, the hormone responsible for regulating sleep. Other common problems include insomnia, multiple waking during the night, restless leg syndrome, and a reduction in the total number of sleep hours, as well as sleep apnea, whereby breathing gets blocked during sleep. 14 sleep hacks for a good night's rest Developing better sleep has a positive effect on our health, and scientific studies prove that some age-related conditions improve when we get enough restful sleep. Indeed, this is the case of inflammation, heart disease, and depression. There’s also a direct link between sleep and cognitive function, as older adults with sleep problems report poor memory, attention span issues, and higher stress levels. By contrast, good sleep brings benefits ranging from increased emotional well-being to better concentration, higher tolerance for pain, and a stronger immune system. So, if you can't sleep well, follow these 14 science-backed sleep hacks and learn how to fall asleep quicker today. 1. Bedtime ritual We're creatures of habit, and as we age, our threshold for changes in our daily routine becomes lower. Consistency in our bedtime routine helps set our brains in the right mood and sends the signal that it’s time to switch off for the day. Plus, an unwinding routine can help counter any triggers that cause us to stay awake, so do whatever helps your body and mind relax, whether it's listening to music, aromatherapy, writing in your journal, meditation or self-massage. Writing a journal is a ritual sleep hack shutterstock/WAYHOME studio 2. No electronics in the bedroom It's hard now so many of us are currently working from home, but our next sleep hack is to try not to use the bedroom as a second living room or office. Instead, keep it for the purpose for which it is intended: sleep! Indeed, studies have shown that exposure to blue light (light given off by electronic devices) interferes with our ability to get a good night's rest, so if you’ve grown used to reading on your e-reader, phone or tablet before bed, consider switching back to printed books. If you must use your electronic devices, change the brightness settings or use a blue-light blocking app. 3. Avoid other bright lights In addition to blue light, bright light from regular light bulbs can also disrupt sleep patterns. Studies have found that bright home lighting interferes with melatonin and disrupts the circadian rhythm (our internal body clocks), making our bodies believe that the day is still young and delaying sleep onset. So, for better rest, or next sleep solution is to use dimmers or avoid bright light for at least one hour before bedtime, although some researchers recommend a longer window of up to three hours. 4. Beware of caffeine Yep, this is one sleep hack we know you're already aware of. But caffeine is not only present in coffee or tea (including decaf varieties), but also in chocolate, energy bars, some soft and diet drinks and ice cream that contains chocolate or coffee. Stimulants cause an increase in blood pressure and stress hormones, which is not what you want right before going to bed. “If you can't rest well on a regular basis, there are many sleep hacks you can put into practice to improve the quality of your rest time.” It’s important to find out what your “cut-off” time for caffeine is. Be aware that it may change as you get older, as some studies report that caffeine sensitivity changes as we age. You should also take into account that caffeine interacts with certain medications that are usually prescribed to older adults. So, if you've recently started taking drugs to treat asthma or respiratory disease, antibiotics, estrogen, thyroid medication, or any drugs that slow down blood clotting, talk to your doctor about possible interactions. Watch yourself: find out what your cut off time for caffeine is shutterstock/Dragon Grkic 5. Eat a light dinner When planning your dinner, it’s best to avoid eating spicy, salty or oily foods. Also, try to reduce or avoid foods that contain starches and simple carbs, such as pasta or bread. These are hard to digest, can induce heartburn, and cause insulin levels to spike, meaning you may experience a sugar crash in the middle of the night. 6. Remove diuretics Keeping on the diet sleep hacks, be careful of consuming food and drink that might have you waking to head to the bathroom in the night. Tea and fruit juices are common diuretics (foods that makes us urinate), but you should also be aware of less obvious culprits such as celery, cucumber, watermelon, ginger, asparagus, lemon, beetroot, cabbage and pineapple. Plan your dinner so that there’s only a small amount of any foods that contain a high amount of water, which may wake you up in the night. 7. Increase activity levels Physical activity such as mindful running and swimming can help you fall asleep, as long as you find the right time to exercise. Indeed, working out right before bed may not be not be the ideal sleep hack since exercise increases the heart rate and releases stress hormones like adrenaline. Generally speaking, avoid exercising within three hours of bedtime. An afternoon jog can prepare you for rest shutterstock/Rido 8. The right temperature If you can't sleep well, it could be that your bedroom is too warm. Your sleeping space needs to be set up in a way that helps you unwind and fall asleep easily. One sleep hack is to pay special attention to temperature, because as we age, circulation to hands and feet lessens, and it’s easier to feel cold. A study found that having warm feet helped people fall asleep faster, so use an electric blanket, socks, or even a hot water bottle to warm up. And although everyone is different, research points at the ideal bedroom temperature is somewhere around 20°C. 9. Don’t postpone bedtime Most of us rely on an alarm clock to wake up, but setting an alarm to remind you it’s time to go to bed may be useful if you find yourself postponing your bedtime again and again. This sleeping hack will help you establish a routine and train your body and mind to go to bed at the same time every night. 10. Choose quality mattress and pillows The aging process changes our bodies, and having good support for the spine and neck becomes particularly important. If you have trouble falling asleep or wake up feeling tired and achey, it may be time to replace your mattress and pillows. Scientists found that a medium-firm mattress can help with back pain, which is common in older adults. And less pain equals better sleep. Choosing quality pillows is another sleep solution 11. Daytime naps Naps can help us feel more alert and rested, but try not to do so for more than 30 minutes, and do it at the same time every day (not in the evenings, however). In fact, naps should not replace lost sleep at night, otherwise you will be aggravating sleep problems and making it harder to get into a regular night-time sleep routine. MORE LIKE THIS: Cat naps – 5 health benefits of taking a siesta Deep sleep meditation – the benefits you can take to bed Feel stress-free fast – 11 science-backed techniques 12. Learn how to disconnect It’s easy to use the time we have before we fall asleep to go over our day in our heads, but this can easily turn into a formula for worry. Instead, stop ruminating and replace this habit with something that sets your mind on a positive note, such as writing a gratitude journal or meditating. “If you can't sleep well, it could be that your bedroom is too warm. Your sleeping space needs to be set up in a way that helps you unwind and fall asleep easily.” Also, choose your bedtime reading materials carefully, since anything intellectually demanding or even a highly-engaging thriller may cause your brain to go into alert mode. 13. Don’t toss and turn Being aware of the fact that 'sleep is not happening' may cause you to feel stressed and anxious, creating a catch-22 situation that will not help you get further shut-eye. If you can’t sleep, get out of bed and read, write, or do any other soothing activity that’s part of your night-time ritual until you feel sleepy again. 14. Vitamins and good sleep Our final sleep hack concerns vitamins. Vitamin deficiency is one of the causes of insomnia, since some B-group vitamins play a key role in the production of melatonin. But at the same time, taking certain vitamins right before going to bed can be counter-productive. A study from the USA revealed that vitamin users were more likely to wake up during the night, and while the exact link between vitamins and sleep quality isn't confirmed, you may want to choose another time to take vitamins and supplements to be on the safe side. Conclusions: sleep hacks and solutions Although the aging process can negatively affect our ability to get a restful night of sleep, you should remember that you’re not powerless. If you're tired (literally!) of asking yourself 'why can't I sleep?', following our 14 sleep hacks should increase your chances of enjoying better sleep and feeling more alert. This will help you to achieve greater happiness and a healthier lifestyle, irrespective of your age. ● Main image: shutterstock/Kamil Macniak happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? Sign up for free now to: ■ enjoy our happiness magazine ■ share and support in our happiness forum ■ learn with free online Academy classes Gratitude | Nature | Stress Management 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.

There were many feel-good health and environmental stories in the press during July, but you may not have spotted them. Ed Gould shares his Top 10 to uplift and inspire you. Positive news may have seemed thin on the ground this summer. However, there were more feel-good news stories than you might have noticed. What were some more hopeful stories from around the world over the course of the last month? Read on to discover ten of the best. 1. Prostate cancer could be treated by iron supplements According to a report published in MediNews, patients with prostate cancer are being given a new hope for recovery thanks to an experimental use of iron. Some anti-cancer treatments are no longer as successful in defeating the disease as they once were but patients who take iron supplements tend to do better. Dr Chunhong Yan, a molecular biologist at the Georgia Cancer Center, is now using iron to create a more resistant treatment pathway for certain types of prostate cancer. “When a cell takes up iron, it undergoes different processes,” he explained. 2. Bison reintroduced to the British Isles Wild bison have been allowed to roam free in a project that seeks to improve biodiversity in British woodlands. According to a report in the Guardian, the large mammals have not been seen in the wild in the UK for over 1,000 years. Now, they are set to make a stunning return in what is being billed as a major win for other wildlife. By creating paths through densely wooded areas, bison can make more room for insects, flowering plants, reptiles and bats. The Wilder Blean project, near Canterbury, is responsible for the programme which, it's hoped, will be replicated elsewhere in future. Bison reintroduced to wild areas in UK shutterstock/Konoplytska 3. Big data analytics could unleash greater happiness According to a former Google big data executive, understanding large amounts of information through machine learning could be the answer to finding greater happiness. Seth Stephens-Davidowitz has recently written a book about success and the role being happier has to play in it. Speaking to the press, he said that big data analysis will soon be used to answer philosophical questions, like 'what makes us happy?' According to Stephens-Davidowitz, analysing the relationships of some 11,000 couples is currently ongoing to work out what it is among them that makes them happy. Once understood, it may be easier to achieve more positive outcomes. RELATED: Happy habits – 12 ways to boost joy levels daily 4. Botswana deals with AIDS crisis among babies It was not that long ago that Botswanan babies stood a high risk of being born with AIDS. The disease had reached such rates among infants that, until recently, four in ten would be born with the condition. However, following a two-decade-long mother-to-child prevention programme, there is now just a one per cent chance of a newborn suffering the same fate, according to recently released data by the World Health Organization. Health officials in Botswana think that the prevalence of AIDS in the country's babies is continuing to fall and could soon almost be eradicated. 5. Could nanobots keep teeth healthier? A report in Futurity stated that experiments are ongoing into the effects of nanobot technology on oral health. Although the idea is only being tried out on mocked-up teeth at the moment, the concept is to use tiny robots to act as toothpaste, toothbrushes, floss and mouthwash – all in one. The research into this method of cleaning teeth is being conducted University of Pennsylvania’s School of Dental Medicine. Behind the move is the idea of being able to keep teeth cleaner and healthier than many people do by brushing manually. According to the lead researcher, Hyun Koo, robotics can offer a superior method which doesn't require you to use your hands. Would you turn to nanobots for cleaner teeth? shutterstock/Rido 6. Mindfulness reduces effects of pain In positive news that anyone who suffers from chronic pain will appreciate, a large study from the San Diego School of Medicine has just been published that indicates what a powerful tool mindfulness can be with respect to pain management. Published in the scholarly journal Pain, the study found that meditative practices help the brain to detach itself from the wider nervous system, thereby blocking – or partially interrupting – the sensations of pain people would otherwise have felt. Mindful behaviour – 13 practical mindfulness tools Mindfulness at work – 6 productive tips 7 mindfulness tips for staying engaged 7. On-demand pain relief technology developed A research team in the US has come up with an implant that can relieve pain when patients feel they need it –without needing to rely on drugs. The soft, flexible device blocks pain by numbing nerves. It's hoped the idea will lead to less reliance on addictive painkillers while offering patients more agency in their pain relief, the Metro reported. 8. Spain offers free train travel to its citizens According to CNN, the Spanish government has announced that free train travel will be available to everyone in the country in a bid to get people out of their cars and use more public transport. The scheme will begin in September and will offer a 100 per cent reduction on the price of fares for local and intermediate distance journeys. The idea is to help Spain meet its carbon reduction commitments and ease the financial burdens around oil and energy prices consumers are currently facing. Germany has already announced a similar three-month scheme which allows for unlimited train travel for a nominal €9 a month. RELATED: 6 ways travel benefits happiness and mental health Spain is introducing temporary free train travel shutterstock/skyNext 9. Study finds psilocybin helps mental health in small doses Psilocybin may not be a household term but it's a naturally occurring compound found in various growing matters, including some mushrooms. It's a psychedelic ingredient that's structurally similar to the neurotransmitter serotonin, and can offer feelings of euphoria (as well as some side effects). However, a new study into psilocybin has found that taking it in very small quantities – so-called micro-dosing – offers many people positive mental health outcomes with few downsides. Symptoms of anxiety, stress and depression were found to be lower compared to people who did not micro-dose psychedelic substances over the course of a 30-day period. According to numerous reports, some now hope that the use of such natural substances may become more acceptable to the medical community. 10. Commercial carbon capture project unveiled in UK A scheme to capture carbon from the atmosphere has begun in Northwich in Cheshire. This is the largest project of its kind in the UK. It is hoped that when the plant is fully operational that it will be able to capture up to 40,000 tonnes of CO2 each year it is working, according to a report in New Scientist. The people behind the scheme will produce sodium bicarbonate, commonly known as baking powder from their facility. The commercial project was partially funded by the British government. happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? Sign up for free to: ■ enjoy our happiness magazine with practical life tips ■ share and support in our happiness forum ■ self-develop with free online classes in our Academy Biology | Sustainability | Biotechnology Written by Ed Gould Ed Gould is a UK-based journalist and practitioner of Reiki.

Is it possible to relieve stress, improve heart health and reap other benefits just by regulating our breath? Sonia Vadlamani explains how conscious breathing can contribute towards better mental and physical health, and how to practise it from the comfort of your home. Breath is vital for life. We’re always breathing, yet it’s something that most of us are barely aware of. However, our natural breathing rhythms can have a substantial impact on how both our body and mind function. Research shows that our breathing patterns change according to the emotions or thoughts we’re experiencing. For example, we tend to draw slow, deeper breaths when we’re happy, resulting in the release of happiness hormones. In contrast, we take sharp, shallow breaths when we’re angry or stressed, activating the stress receptors in the amygdala region in the brain. Indeed, in the current climate of a global pandemic, living with stress and anxiety has become increasingly commonplace, and hence keeping a periodic check on stress levels and devising effective stress management methods is more crucial than ever. Conscious breathing can help to reduce stress shutterstock/UfaBizPhoto What is conscious breathing? As the name suggests, conscious breathing involves bringing awareness towards your breath and then altering it deliberately to achieve a desired outcome. Also known as controlled breathing, conscious breathing can help us recognize our response towards stressors and emotions, enabling us to manage our stress in a better manner, thus preventing conditions like burnout, anxiety and depression. There is ample research that establishes a strong connection between our breathing patterns, pace of breathing and our corresponding thoughts, emotions and behavior. This makes conscious breathing massively effective – modifying the pace of our breathing can slow down our heart rate, modulate stress triggers and enable us to think more rationally. “Conscious breathing can help us recognize our response towards stressors and emotions, enabling us to manage our stress in a better manner.” While conscious breathing may sound like a modern-era invention, recommendations for breath modulation techniques for better health date back to first millennium B.C. Ancient religions like Hinduism and Taoism have advocated breath as an ‘essential life-force’ in the form of prana and qi respectively. Interestingly, yogic practices like pranayama or ‘breath-retention’ utilize controlled breathing techniques for enhancing concentration and vitality. RELATED: Tummo breathing and meditation – a guide Breathing is “meditation for people who can’t meditate”, states Dr Belisa Vranich, the author of the best-selling book Breathe. Indeed, most relaxation therapies and stress-relief techniques utilize breathwork as their anchor, as breathing is the common factor involved in these methods for calming the body and the mind. A simple way to practise conscious breathing Conscious breathing is simple to practise and doesn’t require any specialized equipment. What's more, it can be practised by children and adults alike, from the comfort of their home. However, it’s essential to set aside some time to truly be able to reap the benefits. Here’s a simple mindful breathing practice you can follow with ease: Start by getting into the right posture – seated or lying down – keeping your spine in a neutral position. Place one or both hands on your belly. Inhale slowly and feel the sense of expansion as your breath reaches where your hand is. Hold your breath to a count of 3. You can adjust this duration as per your comfort. Exhale slowly as you feel the belly muscles underneath your hands relaxing. Observe your breath pattern for at least 4 - 10 minutes. During this practice, be sure to engage in diaphragmatic breathing. This involves inhaling deeply as you expand the belly, and then exhaling slowly as you contract the diaphragm and allow the belly to deflate. You can combine conscious breathing with a form of meditation or even restorative yoga to increase its effectiveness. Merging conscious breathing with mindfulness meditation can boost memory power as well. The benefits of conscious breathing Here are some ways in which conscious breathing can improve your quality of life and help you sustain better well-being: 1. Relaxes the nervous system When confronted with danger, our nervous system or sympathetic drive generates a ‘fight-or-flight’ response which can potentially help us rise to face a challenge. However, sometimes the smallest and everyday woes like a traffic jam and impending deadlines begin invoking this involuntary stress response on a continued basis. This can result in immune system suppression or even conditions like depression and anxiety, owing to the excessive stress build-up. • JOIN US! Sign up to learn more about meditation and mindfulness • Resetting our breathing pattern can calm down the nervous system, preventing a perennial sympathetic overdrive condition. Conscious breathing allows activation of the parasympathetic nervous system, or the ‘rest-and-digest’ signal, which enables us to function in a relaxed state. 2. Creates energy boost Conscious breathing involves taking deep, slow breaths as you engage your abdominal muscles and diaphragm, instead of stressing the shoulder and neck areas as most of us are usually habituated to. Engaging respiratory muscles in this manner enables better oxygen supply for the tissues and cells in the body. This increased oxygen reach can make us feel more energized, focused, and can even boost productivity. 3. Helps you focus Sometimes it’s difficult to concentrate on the task at hand or meditate properly because of our inability to focus. Indeed, billboards, constantly buzzing phones and other technological inventions contend for our attention all the time, making it more difficult to be able to concentrate on a single thought or task. Breathing consciously boosts focus and attention Conscious breathing requires us to focus on our breathing pattern, which can help us calm our senses and organize our thought patterns in a productive manner. A 2017 breathing intervention study from Beijing Normal University that involved 40 individuals found that diaphragmatic breathing could enhance sustained attention, in addition to a dip in cortisol (the body's main stress hormone). 4. Relieves muscle tension We tend to hold our breath or draw irregular breaths when we’re tensed or are faced with stress stimuli, which allows our sympathetic nervous drive to kick in. While this response to stress can be helpful in the short-term, drawing shallower and faster breaths can easily become a habitual trait, which may involuntarily result in constant muscle tension, especially in the neck and upper back areas. A 2018 study from Thailand's Khon Kaen University involving female subjects with neck tension and pain complaints found that deep and slow breathing practices reduce muscle tension, pain alleviation, and improved heartrate variability, even in the short run. Progressive muscle relaxation is another therapeutic method prescribed for relieving muscle tension and averting anxiety, with the help of conscious breathing techniques. 5. Enhances emotional wellbeing “Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor,” advocated Thích Nhat Hanh, the world-renowned spiritual teacher and mindfulness expert. By calming down our nervous system, conscious breathing offers clarity in thought and enables us to be mindful of our feelings. “There is ample research that establishes a strong connection between our breathing patterns, pace of breathing and our corresponding thoughts, emotions, and behavior.” The idea here is not to eradicate the unpleasant emotional states entirely, but to gradually learn to be aware of them and experience them with self-compassion. This process allows us to respond to our emotions in a productive and helpful manner, thus potentially preventing the tendency to ruminate and improving our emotional wellbeing. 6. Regulates blood pressure Taking a deep breath could help reduce stress and prevent your blood pressure from spiking. Indeed, research suggests that controlled breathing can improve one’s ‘baroreflex sensitivity’, thus regulating blood pressure and preventing hypertension. Conscious breathing can be utilized as a therapeutic approach for boosting heart health and improving vigor. 7. Enables better decision-making Research shows that taking deep and controlled breaths can accelerate vagal nerve activity, thereby improving heart rate variability and lowering stress levels, in addition to aiding better decision-making ability. Indeed, Navy SEALs and chess champions have relied on conscious breathing techniques like ‘box breathing’ to be able to make sound decisions when under stress. RELATED: Uncovering the healing power of the breath In a collaborative study from 2019, researchers from Belgium, France and the Seychelles asked management students to follow the ‘5-2-7 pattern breathing technique’. This method entails inhalation for the count of 5, holding the breath for 2 counts and exhalation for 7 counts. The students carried out the breathing exercise before answering a series of questions in a decision-making test. In addition to facilitating better decision-making, the researchers found that conscious breathing also prevented post-performance stress among the students. 8. Lowers stress and anxiety Research points out that our degree of ‘alertness’, or how ‘awake’ we are, determines the course of action we choose when we are under psychological pressure or in a potentially stressful situation. While being ‘optimally alert’ can improve our mental performance, thus boosting our decision-making ability, alertness beyond the critical point can trigger stress, ultimately hampering performance under duress. Interestingly, conscious breathing tends to modify one’s arousal levels to the ‘optimal or conditioned level’ required for enhanced mental performance, while controlling any further rise in arousal levels, thus keeping stress and anxiety at bay. Round up: conscious breathing In conclusion, the advice to slow down your breath and pay attention to the same is not just a generic suggestion or mere commonsense, but a statement that holds merit. Taking deep, diaphragmatic breaths and focusing on the pace of our breath can impact our body and mind in a positive manner. Acknowledging the power of conscious breathing can be empowering, as it can enable us to draw from our innate wisdom and make headway towards a positive transformation. • Main image: shutterstock/AKSAMIT 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 Stress management | Motivation | Burnout Written by Sonia Vadlamani Fitness and healthy food blogger, food photographer and stylist, travel-addict and future self journaler. Sonia loves to write and has resolved to dedicate her life to revealing how easy and important it is to be happier, stronger and fitter each day. Follow her daily pursuits at FitFoodieDiary or on Instagram.

Retirement should be a time for seniors to relax and enjoy themselves, but all too often stress and isolation get in the way. Own very own senior, Marilyn Coates-Lower, says keeping your mind and body active is key to a healthy retirement. As we age, some of us may find that life becomes more stressful rather than easier. As retirement grows nearer, we look forward to the changes that this will bring, often planning to do the many things that we never had time for during our busy working lives. However, ensuring you have a happy and healthy retirement isn't always straightforward. Indeed, according to Patrick J. Skerrett, Former Executive Editor of Harvard Health: “If we're not careful, retirement can bring about many health problems rather than contentment, and that we should look upon it as a ‘process rather than an event.'” Planning a healthy retirement Some of us will have planned carefully for when we retire and will remain financially secure, while others will suddenly face a huge drop in income. Naturally, this can limit what we can achieve. According to research carried out by Dr George E. Vaillant, professor of psychiatry at Harvard Medical School, there are several ways in which retired seniors – even those 80+ – can remain happy and healthy, attaining a rewarding lifestyle that doesn't require a high income level. These ways include: Making new friends When retiring from work, you may leave many of your friends behind, but building a new social network of like-minded, similarly aged people will prove to be good for both your physical and mental health. Joining clubs There are so many to choose from, including sports such as golf, swimming and tennis, ballroom dancing, walking and bridge. They will not only get you out of the house but also provide the opportunity to make new friends. Keeping your mind and body active Why not take up a new hobby, something you've always wanted to do? Gardening is a great work out and has many mental health benefits, too. Or you could learn a new language or take a new course, or maybe discover the healing power of pets. A dog will not only be a great companion but will also get you out walking and meeting people. All of these suggestions are not only enjoyable but also provide excellent stress relief, which will keep body and soul together and make for a happier and healthier retirement. We should make the most of every moment because, as this quote from Ausonius attains: “Let us never know what old age is. Let us know the happiness time brings, not count the years.” Indeed, every day is precious, and a happy and healthy retirement can be found in something as simple as journaling or talking to a friend. Flower power: gardening can lead to a healthier retirement Stress and how it affects senior health A handy factsheet produced by the American Psychological Association (APA) Office on Ageing and Committee on Ageing suggests that, if we're not careful, stress can affect us badly as we age – lowering the chance of a healthy retirement. The APA say that one of the simplest ways to remain healthy is to eat nourishing food – helping seniors to maintain a reasonable weight – and to take regular exercise. The APA explain that stress is being caused by our bodies responding to danger, releasing hormones into the bloodstream, which speed up the heart and increase the pulse rate: the ‘stress response’. They go on to explain that research has shown that too much stress will impair the immune system, decreasing our ability to fight off disease and mental health problems. It offers several stress relief tips for retiring seniors, including: Staying positive Avoid negative talk such as, “I’m too old”, or, “I can't do it anymore”. This type of talk will not help, and, while you may feel that doing nothing is your solution: think about what you can do instead. Staying focused Never feel helpless because, no matter how difficult something might seem, there's always a solution. Each problem is a test or challenge that will keep your mind active as you consider your options. Meditation Relaxation techniques, meditation and especially MBSR (meditation based stress reduction) have been developed to deal with stress based on techniques that have been around for centuries. According to Melissa Conrad Stöppler, MD, just ten minutes a day can help to control stress, reduce anxiety and contribute to improving cardiovascular health, which, in consequence, will make you healthier during your retirement years. Dr Stöppler goes on to say that meditative techniques were first pioneered in America during the 1970s by Harvard physician Herbert Benson. It has since gained acceptance worldwide, by both doctors and therapists, to be a valuable complementary therapy for symptom relief of many different illnesses. “When it comes to a happy and healthy retirement, here are several ways in which retired seniors can remain happy and healthy, with a rewarding lifestyle that does not require a high level of income.” Dr Stöppler states: “No matter how the relaxation state is achieved, the physical and emotional consequences of stress can be reduced through regular practice.” Stress relief, in this form, can also lead to happiness and inner peace. For a first glance at stress relieving meditation practices, try 'Mindfulness daily', an easy-to-follow course developed by Tara Brach and Jack Kornfield. Meditation and yoga can lower blood pressure and stress in seniors A happy and healthy retirement Every one of us will see retirement differently; how we use all this extra time that we suddenly have on our hands depends very much on individual circumstances according to Harvard Health Publications. They explain that, if your job has been tiring, boring or unrewarding, then retirement will come as a great relief. Whereas, those of us that have thoroughly enjoyed our work and thrived on the structured lifestyle will see retirement in an entirely different way; this in itself will require you to work harder to ensure you have a happy and healthy retirement. A couple who are happily married, or in a long-standing relationship, are far more likely to enjoy their retirement than someone whose home life is unstable. Healthy retirees will be looking forward to an active and rewarding time, whereas, those who are in bad health will not have this option. Whichever category you fit into, still keep as active as possible and keep your mind and body busy. Senior stress relief: seeking help One of the biggest stress relief tips offered by the fact sheet produced by the APA is to seek help before everything gets on top of you. Of course, when we talk about a healthy retirement, we are also referring to optimal mental health as a senior. Here are three ideas for achieving this: CBT (cognitive behavioural therapy) This will explore and help to discover the underlying reasons for stress and contributes to change negative thoughts into positive ones. Supportive therapy Often a non-judgmental ear can help to justify why feelings of anxiety exist and to offer stress relief tips to introduce a more positive way of thinking. Relaxation training Related to meditation, it also includes education about stress and tension and how to achieve muscle relaxation. Fitness and friends: two great ways to stay healthy during retirement Stress relief: what you can do Dr Dossett recommends talking to loved ones or close friends, as well as visiting your doctor. Talking about problems that are stressing you can sometimes lead to a solution, but, healthwise, as Dr Dossett explains, your doctor will be able to check your blood pressure and recommend a healthy lifestyle change, particularly with diet; anti-depressants are also an option for the severely distressed. “Every one of us will see retirement differently; how we use this extra time that we suddenly have depends very much on individual circumstances.” He also states that one of the best stress relief tips is to focus on triggering exactly the opposite of the stress response – the relaxation response – through, as previously mentioned, MBSR, meditation or tai chi, yoga and deep breathing exercises. All of these will lower oxygen consumption and the heart and breathing rate, so reducing blood pressure and stress hormones, helping to maintain a much more positive outlook on life. As American actress Valerie Bertinelli so aptly said: “Happiness is a choice. You can choose to be happy. There's going to be stress in life, but it's your choice whether you let it affect you or not.” Indeed, seniors can and will face issues around loneliness, health and potential cognitive impairment, but staying optimistic is essential. By trying out these stress relief tips for seniors, you can increase your chances of a happy and healthy retirement. Enjoy it – you deserve it! ● Main image: shutterstock/rawpixel.com Written by Marilyn Coates-Lower I am a free spirit who wakes up with a smile every morning. My life has been an adventure and, although now officially retired, I continue to work as a writer and proofreader. I live in a stunning part of Brittany, France together with my horse and cat, enjoying views of the woods that surround my house and across the valley to the village. By way of my experiences, I hope to inspire people, through my writing, to become more positive, happy and forward-thinking.

MBSR or mindfulness-based stress reduction is a technique growing in popularity. Ed Gould takes a look at the science behind it and the growing list of physical and mental positive effects on the body... Do you want to alter the way your mind works to gain a greater understanding of the here and now? Are you thinking about which strategies you can use for dealing with pain, inattentiveness or stress? Worried that any approach you might take is not bound up in real scientific research? If so, then MBSR – mindfulness-based stress reduction – may be the practice you've been looking for. The techniques involved are simple; anyone can learn them with persistence. Thorough research from various leading medical experts in their fields has revealed some impressive facts about this practice. The key effects of MBSR Mindfulness-based stress reduction is something that can bring tremendous benefits to anyone who takes it up. While it's not a substitute for treating more serious medical conditions, it does have many benefits. As with most things in life, creating a balance is key. Once you become better-versed in the mindfulness techniques and training, they can have a widely-accepted therapeutic effect for any of the following conditions: stress high blood pressure depression chronic anxiety migraine headaches diabetes some heart conditions In particular, common uses for MBSR are for controlling the often debilitating effects of chronic pain, a frequently unwanted symptom of several of the above-listed ailments. But, how can such claims be made? According to Dr Daniel J. Siegel, a professor of clinical psychiatry at the UCLA School of Medicine, scientific studies and research programs have regularly shown that MBSR is effective in reducing stress in all these conditions and more. Keeping calm: MBSR helps to reduce stress In addition to the medical effects that mindfulness can have, many people use the techniques involved to improve their daily lives. Everyday tasks, such as cooking, cleaning, going for a walk, can all be performed using mindfulness techniques. According to Jon Kabat-Zinn, Professor of Medicine at the University of Massachusetts, taking a mindful approach is as focused on being as fully awake in life as it is when dealing with medical ailments. “It's about perceiving the exquisite vividness of each moment," he says. Therefore, stress-reducing mindfulness can have a powerful effect on individuals who consistently practice the techniques. Even those who don't suffer from excessive amounts of anxiety and mental anguish can benefit from mindfulness. The history of MBSR The science of mindfulness has been a crucial part in creating its modern history. It had its start in America in 1979. Numbers were small, but as word spread of its positive effects, numbers grew. The 35-year history of the course program has revealed to science that it can deliver a consistent and reliable improvement in individuals suffering from stress and other related symptoms. This betterment is present in both medical and psychological symptoms. MBSD was pioneered by Kabat-Zinn, who successfully brought together modern Western traditions of science and medicine together with ancient mindfulness techniques from the Far East. Indeed, mindfulness can trace its roots back hundreds, if not thousands, of years to transcendentalism and Buddhism. Centered in and around the Middle East, India and China, mindfulness takes hold in various religions and philosophies. "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 The word mindfulness is essentially a translation into English of the Indian Pali word sati or smrti in Sanskrit. Sometimes translated as 'awareness', sati is one of the fundaments of Buddhist thought. These concepts have a broad range of ways in which they can be practised, similar to anapanasati and satipaṭṭhāna, which are popular in Zen Buddhism. These ideas focus on mindfulness and awareness of sensory experiences. Notable scientific studies into MBSR effects According to Philippe R. Goldin and James J. Gross in their study 'Emotion Regulation in Social Anxiety Disorder', one of the key findings of MBSR research is that it has measurable effects on emotional regulation. Goldin and Gross point out that reducing stress, anxiety, and depression is possible by using these techniques. This result was due to the modifying emotion regulation abilities which mindfulness practices can create. Peace, please: mindfulness can regulate emotions so try MBSR The study also shows that people involved in this research program were able to achieve emotional regulation in a number of different ways. These included changing situations by selection, modifying situations, attentional deployment and response modulation. Another key factor in the scientifically noted emotional regulation detected in participants resulted in cognitive change. Further research studies have been carried out to determine the impact of mindfulness-based stress reduction on social anxiety disorder, a common psychiatric condition. According to one critical study, carried out by Koszycki et al. in 2007, results from the study showed a like-for-like improvement in patients with the disorder was achievable by participating in an eight-week MBSR course, compared with a 12-week cognitive–behavioural group therapy course. Although both programs produced improvements in the mood, functionality, and quality of life for the participants, the study also revealed significantly lower scores for anxiety, especially with cognitive behavioural therapies compared with MBSR, as rated by both clinicians and patients. “Mindfulness-based stress reduction is something that can bring tremendous benefits to anyone who takes it up.” In a 1998 study conducted on medical students, a control group who underwent an MBSR course showed reduced stress levels. Published in the American Journal of Behavioural Medicine, Shapiro et al.'s study showed that there was a reduction of reports from the group of overall psychological distress, including depression. Furthermore, the group stated that they felt increased levels of empathy. They also measured their spiritual existence with higher scores at the end of the course. Fields of use for stress-reducing mindfulness According to Judith Ockene Ph D at the University of Massachusetts Medical School in this video, there are many areas of use for mindfulness-based stress reduction. Early scientific studies showed that psoriasis patients saw improved results after their phototherapy treatments. Two control groups were created. One group listened to a guided mindfulness audio during their treatment, the other group heard no accompanying audio. This study, it should be noted, centred on the physical ailments of psoriasis and not the mental aspects. By simply reducing the stress levels of the patients who underwent their treatments, scientifically demonstrable improvements demonstrated the effects of the physical outcomes from using the mindfulness audio. Now's the time: why not take the free course in MBSR? Much of the recent scientific research into MBSR focusses on mental health, with a particular focus on conditions like depression. But mindfulness can be a powerful tool in the field of medicine across many disciplines and therapeutic avenues. For example, according to Lawrence Leung, Associate Professor at the Department of Family Medicine at Queen's University, Canada, MBSR techniques are also used to help patients cope with chronic non-cancer related pain and a range of other conditions. These matters eventually affect up to half of the world's population at some time or another. With such wide-ranging uses, it seems that the medical possibilities for mindfulness are limitless. All it takes is new ways of imagining its practical application. If you' re keen to try out mindfulness techniques yourself, you can take this 100% free 8-week MBSR course, created by a fully certified MBSR instructor and modelled on the program founded by Jon Kabat-Zinn. ● Main image: Colorbox.com Written by Ed Gould Ed Gould is a UK-based journalist and freelance writer. He's also a practitioner of Reiki.

Dealing with the difficulties that life throws at us can be a struggle, but by staying resilient you can cope better and feel stronger. So, from writing it all out to practising forgiveness, here are five science-baked strategies for building resilience. People often try to cope with difficult situations and stressful periods in their lives by simply putting on a brave face – or even burying their heads in the sand and pretending that their problems aren't happening. The issue with this approach is that it fails to deal with the feelings that the situation brings up. Indeed, burying negative feelings for a long time can lead to anxiety and/or depression. Resilience refers to your capacity to recover from difficulties and ability to bounce back. Instead of pushing yourself or simply surviving, building resilience techniques will help you to stay resilient and cope better with the inevitable challenges that life throws at all of us. Staying resilient: 5 techniques to try There are many times throughout our life journey when will need to try and stay resilient. It could be because we are experiencing problems or conflicts at work or at home. Or it may be due to a more traumatic event, such as the death of a parent, serious illness, or losing a home. Of course, being and staying resilient doesn't mean that you won't experience difficulty or distress. However, by building and strengthening your resilience, you'll give yourself a better chance of coping with stress. Start by practising these five strategies for building resilience during times of adversity. 1. Tell a different story Have you ever gone over and over something bad that's happened to you in your head? Perhaps you wonder how you could have behaved differently? Known as rumination, this reliving of painful experiences does nothing to help us move on and can even lead to depression. Instead, you need to find ways of resetting your thoughts. One way to do this is called expressive writing. This involves writing down anything that comes into your head, on whatever is bothering you. This will allow you to examine your thoughts and confront them. You don't have to be great at writing; the aim is just to get your thoughts and feelings out. The write way: stay resilient by putting your thoughts on paper A study from 1998 compared expressive writers with those who wrote about superficial topics. It found that those who carried out expressive writing for four days were healthier six weeks later and also happier up to three months later. Another exercise is called 'finding silver linings'. Although it first it may not seem as though there are any benefits to a bad experience, in fact, if you did deeper you may gain insight. Perhaps this challenging experience you've been through has shown you who your real friends are, or taught you that you're stronger than you thought. These exercises will help you feel less pessimistic and you can maintain the benefits by continuing to practice them and stay resilient. “Instead of simply surviving, staying resilient helps you to cope with the inevitable challenges that life throws at you.” This resilience-building technique is also backed up by science. A 2014 study showed that finding silver linings daily for three weeks helped participants become more engaged with life afterward. It also decreased their pessimistic beliefs over time. 2. Confront your fears Adopting the practise of rewriting the narrative is useful when dealing with past problems, but doesn't help when dealing with present fears. How can we handle things that have yet to happen? You can start by slowly building up your tolerance, and gradually pushing yourself a little further every time. RELATED: Resilience quotes – 7 powerful sayings to inspire you For example, if you're nervous about taking a long-distance flight but would one day like to visit Australia, begin with a short flight and gradually extend your travels. As you become more comfortable with spending longer in the air, work your way up to a long-haul flight. This works by slowly desensitizing you with gradual and increased exposure to a situation you're afraid of or uncomfortable with. 3. Meditation Meditation and mindfulness are great tools to build resilience. They help us to stay resilient by bringing us back to the present, rather than living in the past or worrying about the future. These techniques also help us to deal with negative feelings. You can try programs like Mindfulness-Based Stress Reduction (MBSR), which are designed to show you how to use meditation to improve your mental and physical well-being. Here at happiness.com, we have a free online MBSR course you can take. RELATED: 7 mindfulness tips for staying engaged There are also techniques like body scan meditation, which can be used to identify where you hold stress in your body and teach you how to relax. Or, you can develop a more mindful relationship with food, rather than turning to junk food when you're stressed. Multiple studies have shown that MBSR has many health and psychological benefits, especially for those struggling with chronic disease or mental illness. Present (un)tense: become more resilient with meditation 4. Be kind to yourself We're often much harder on ourselves than we would be on other people, and think that we're alone in our fears. But being kind to yourself is essential to your well-being, so ensure you can stay resilient by practising self-compassion, and be as kind to yourself as you would be to others. This strategy to build resilience involves a three-step process: Start by being mindful of your feelings, but don't judge them. Simply acknowledge them. Remind yourself that everyone feels this way at some point. Finish by giving yourself permission to have these feelings and accept yourself as you are. If you find this difficult, ask yourself how you would treat a friend who was experiencing the same problems: you would almost certainly show kindness to them, so do the same for yourself. You can also try writing a letter to yourself, making sure it contains only words of compassion and acceptance. Be kind to yourself: self-compassion builds resilience 5. Forgiveness Forgiving others may be difficult, but holding on to grudges is also not a route to happiness. How can your well-being develop properly if you're living in the past? Begin by acknowledging what has happened, but then decide to give up your feelings of resentment so that you can move on. Contrary to what you might believe, forgiveness is for your own sake, not that of others; you will benefit from understanding other people more or finding ways in which you can learn from a painful experience. Remember that everyone is human, and the person who wronged you may be suffering their own issues. “Meditation and mindfulness are great tools to build resilience. They bring us back to the present, rather than living in the past or worrying about the future.” A 2011 study tested forgiveness against the alternatives — ruminating on negative feelings or repressing them— and found that cultivating compassion meant participants felt more empathy, positive emotions and feelings of control: all signs of building resilience and staying resilient. How to stay resilient: conclusions We all experience difficulties in life and some of us cope with the stress better than others. However, if you're struggling, you can learn skills to build resilience and stay stronger. Viewing negative experiences in a different light can help you to stay resilient and teach you how to cope with difficult situations in the future – something that will inevitably occur at various points throughout the rest of your life. ● Main image: Colorbox.com Written by Guest author We're happy to publish 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.

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.

There are many different types of meditation. Discovering which style suits you best is useful – you'll be more likely to devote yourself to the practice and so the health benefits will stay with you for longer. Calvin Holbrook looks at ten common meditation types. Meditation has surged in popularity in the Western world in recent years, and there seem to be an ever-increasing number of different types of meditation available to practise. While this can be confusing, what isn't at question is the world of good meditation provides. Indeed, if you've ever asked 'does meditation really work?', the answer is a resounding 'yes'! In fact, research has shown that the effects of meditation include pain reduction, lowered blood pressure and an increased sense of well-being and self-compassion. However, while there are a host of positive claims for the benefits of meditation, there is still much that is not fully understood by science about this ancient practice. Indeed, meditation is sometimes presented by mainstream media as a cure-all. And while recent studies indicate that meditation is effective for anxiety and depression, it doesn't seem to be any more effective than other forms of treatment, such as medication or exercise. With this in mind, how do you decide on what type or style of meditation is best for you? Choose a meditation type that's best for you Commitment to a regular meditation practice is necessary in order to reap the full benefits. Indeed, it's essential to find a personal meditation style or technique that you're comfortable with. That's because finding your preferred form of meditation means you're more likely to continue with it. But, in fact, there's no right or wrong way to meditate. We suggest that you should choose a type that speaks to you spiritually. Try a few of these styles of meditation and see what you enjoy most. Which type of meditation should I choose? Below, we'll describe eight of the most common meditation types or techniques. Before reading on, ask yourself the following questions that will help you discover your best personal style of meditation: Are you trying to empty your mind or focus it? Do you find it easy to focus when sitting still or do you find it easier when active? Do you find sounds distracting or calming? Do you want others to benefit from your meditation practice also? When assessing the effects of a particular style, you may find it helpful to keep a journal of your thoughts and feelings during and after a sitting. So, explore the ten meditation types listed below and find what works for you... 1. Focused meditation Suitable for beginners and those who need assistance in focusing. Science has shown that practising meditation over years can cause the grey matter in the brain to increase in area, so it's well worth finding a form of meditation that will help you persevere. The focused meditation style concentrates on the senses. Visualization is when you focus on a mental image of an object, such as a light or a flower. This is a commonly-used technique. Occasionally you may be asked to focus on other senses, like sound or touch. Other focus points include breathing and the flow of energy through your body. RELATED: Visualization meditation – how to practise it 2. Mantra meditation One of the best meditation styles for those who find silence distracting and find relaxation and peace in repetition. Mantra meditation has been practised for thousands of years. You simply chant or recite a 'mantra', such as the mystical Sanskrit word 'Om' (claimed to be the origin of all sound). Whether you whisper it mentally or chant aloud, repetition allows your mind to relax. Alternatively, you could choose an inspirational phrase that's personal to you. Mantra meditation can be practised in a group or individually. Mantra meditation is a style for those who don't enjoy silence 3. Transcendental meditation (TM) A meditation style that may suit a person looking for a more structured form. Or committed beginners who are ready for a regular practice. Founded by Maharishi Mahesh Yogi and with more than five million practitioners worldwide, transcendental meditation (TM) is the style which has received the most attention from science. For example, research by the AHA has shown that TM can reduce hypertension. “Science has shown that practising a meditation technique over years can cause the grey matter in the brain to actually increase in area.” Instead of just following the breath, transcendental meditation uses a series of Sanskrit words and mantras to help you focus. Every student is given an individual mantra, based on factors like gender or birth year. The recommendation for transcendental meditation is to practise it in a comfortable seated position, for 20 minutes twice a day. Vedic meditation is another variation. 4. Spiritual meditation If you thrive in silence, spiritual meditation may be your best personal meditation style. Science shows that spiritual meditation can be helpful in lowering high blood pressure and preventing heart disease. Similar to prayer, spiritual meditation allows the practitioner to reach a more reflective and contemplative state through various elements. Whether at home or in a place of worship, you embrace the silence and gradually allow your mind to wander over a personal question or prayer. Some people find that the answer to their deepest questions comes from within. While others feel that they answer comes from outside – from God or the universe. 5. Mindfulness meditation May suit someone who has no regular access to a group or teacher. Buddhist teachings base themselves on mindfulness meditation. It's an umbrella term for meditation techniques that teach us to accept everything that arises without judgement. To address things that occur and release stress as it arises while nurturing a surrender to things that we cannot change. Studies show that mindfulness meditation can be an effective treatment for episodes of depression. It's possible to practise this style of meditation alone, making it particularly suitable for those who do not have access to a class or teacher. Furthermore, like many styles of meditation, it requires minimal effort. Mindful meditation is a perfect type for when you're alone 6. Gratitude meditation May suit someone who wants to practise meditation at any time throughout the day. Gratitude meditation is one of the easiest styles of meditation you can try and you can also practise it anywhere, even on the go. This meditation type involves meditating on the things you're thankful for and allowing that appreciative sensation to take a stronghold within. The benefits include greater sense of well-being, improved mental health and stronger personal relationships. 7. Vipassana meditation For experienced meditators considering exploring even deeper within themselves. Vipassana means 'to see things as they really are'. Vipassana is one of the most ancient techniques of meditation. In fact, it's believed to be the meditation form taught by the Buddha himself. Vipassana meditation is a method of self-transformation through self-observation and focuses on the deep interconnection between the mind and body. “Commitment to a type of meditation is necessary in order to reap the full benefits. Indeed, it's essential to find a personal meditation style that you're comfortable with.” Ten-day silent retreats where you can develop the Vipassana meditation technique are popular. Communication of any kind during these events is usually strictly prohibited. It’s recommended that if you want to try a ten-day retreat that you already have a basic knowledge of meditation and have experience in sustaining long periods of quiet and calm. 8. Six phase meditation Ideal for those who want to boost compassion, happiness and productivity. Six phase meditation is a newer meditation technique that combines the science behind how our brain works with advice on spiritual growth. This six-step guided meditation tackles common roadblocks in meditation practice and requires up to 20 minutes daily. This style of meditation involves meditating on the following six things: connection, gratitude, forgiveness, visualization, daily intention blessing. The main goals of 6 phase meditation are lowering anxiety and stress, connecting with your intuitive and creative side, becoming more compassionate and fulfilled, and increasing happiness and productivity. 9. Movement meditation May suit you if your mind becomes distracted when you're still. Or if you sit at a desk all day and prefer to find tranquillity through action. Movement meditation is a broad category of active meditation styles. Gentle, repetitive movements such as hatha yoga, a walk through the woods during forest bathing, gardening, or even housework help to clear your mind and keep it in the moment. Research by scientists at Oregon University found a significant decrease in pain experienced by fibromyalgia patients who practised this meditation type. Movement meditation suits active types of people 10. Loving kindness meditation Ideal for those who want to boost compassion, connection and self-acceptance. Loving kindness is a popular meditation technique used to increase capacity for forgiveness, connection and self-acceptance. During loving kindness, you focus loving energy toward yourself and to others – even those you make dislike or total strangers. While meditating, try to imagine yourself experiencing complete wellness and inner peace. Feel perfect love for yourself, content that you're just right. While concentrating on this joyous feeling of love and kindness, repeat these positive phrases to yourself (or create your own): May I be happy May I be safe May I be healthy, peaceful, and strong May I give and receive appreciation today Bask in those feelings of warmth and self-compassion for some moments before shifting your focus to loved ones. Start with someone who you're very close to, and feel your gratitude and love for them. Repeat the reassuring phrases for them: may you be happy and safe. Next, branch out to other friends and family members and repeat the meditation technique. It's important to try it with people you may dislike or do not naturally connect with. Finally, extend feelings of loving kindness to people around the globe and focus on a feeling of connection and compassion. Tonglen meditation is a similar type of meditation and also shares a purpose of focussing on compassion and healing others. Takeaway: types of meditation There are a multitude of meditation techniques and styles to discover. Try practising a few different ones to see which are best suited to your lifestyle. For most people, meditation induces calmness, relaxation and a sense of well-being. Meditation should not be a optimization goal in-and-of itself but rather a means of developing self-compassion and peace. Be wary of pushing on with a meditation practice if it feels counter-productive. ● Main image: Colorbox.com 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 Mindfulness | Compassion | Kundalini meditation Written by Calvin Holbrook Calvin edits our magazine and is a lover of swimming, yoga, dancing to house/techno, and all things vintage. Find out more.

Yes, happiness is a choice and not a result of achievements or purchases. Learn how to maintain your happy vibe with these eight tips from Calvin Holbrook. As editor of this happiness magazine, you'd be forgiven for thinking that I leap out of bed each morning after a restful sleep with a grin on my face, full of great intentions for the day ahead. Not so! Indeed, for the main part, for me, happiness is a choice rather than my natural state of being. In fact, like all of us, I’m not happy all the time (let’s face it, that would just be weird). In reality, for me, authentic happiness doesn't signify a lack of negative feelings such as sadness and pain, but an ability to experience a wide spectrum of emotions while managing to appreciate – and stay focused on – the positive things that I do have in my life. According to psychologist Sonja Lyubomirsky, roughly 50 per cent of our natural happiness level is genetically determined (our so-called happiness set point). I believe my own happiness set point started out lower down the scale, but, with work, I’ve managed to boost it because – over time and consistently – I’ve made the choice to be happy, even when my life circumstances and situation were telling me otherwise. Choosing to be happy is a constant effort, and to be honest, it’s not something that comes naturally. In fact, I’ve had to train myself to think happy. Indeed, like millions of us, I’ve struggled with periods of depression and anxiety, had to live with periods of debilitating panic attacks or episodes of rumination that have beaten my mental health and happiness down. Along the way, I’ve learned that these problems should not define me or my mood. Indeed, I can still see happiness as a choice, but it requires focus and effort to stay positive (and, of course, professional help or medication when appropriate). Happiness fuels success, not vice versa Most people go through life thinking that happiness is something that happens to them as a result of success or something good happening, for example, getting a pay rise or getting 100 new likes on their latest Instagram post. Indeed, large parts of the population don’t realize that happiness is a choice, and instead go through the motions in life, waiting for joy to pop up and slap them in the face! Stay smiling: make the choice to be happy However, science shows that this type of instant gratification doesn’t really make us happy (not in the long-term, anyway). In fact, there is no magic pill to finding happiness. However, there is one thing that is required to boost well-being, and that is work. Work? Ugh! I’m afraid so. Because happiness is a choice, it needs to be worked at consistently, with effort, care and dedication on your behalf. • JOIN US! Sign-up free now to access online courses in our Academy • In fact, I believe the root to happiness is in the work you put into it. You have to commit to being happy, prioritize it, focus on it, and remain disciplined as much as possible, even in those dark and difficult days – especially on those dark days! If happiness is a choice, how can I work on it? It sounds staggering, but it’s reported that we make around 35,000 remotely conscious decisions every single day. From seemingly inconsequential stuff about choosing what to eat and what clothes to wear, to bigger things like who to love, how to spend our free time, whether to move city or quit the job we feel stuck in. Some of our choices turn out to be great and others not so. What they have in common though is that all of these choices are based in our deep desire to be happy. These choices make up part of our ‘life activity’. As mentioned earlier, genetics make up roughly half of happiness levels. The remainder depends on our circumstances (10 per cent) and this so-called ‘life activity’ (40 per cent). "Happiness is a choice, not a result. Nothing will make you happy until you choose to be happy.” Ralph Marston While we cannot always control our circumstances, we do have more control over our life activity. And if that life activity is said to be responsible for almost 40 per cent of our happiness, we can focus on making better choices here to increase our happiness levels. In fact, we can even make choosing happiness as one life choice! OK, I hear what you might be thinking: all of this is easier said than done. Life is tough. Shit happens. Stuff gets in the way. True, there are many challenging things that we will experience in life and we know that the only certainty is change, so we will always face upheavals. This doesn't mean that all of life is bad, it just means that life is not easy. But happiness does not come from your circumstances or your situation. Happiness comes from a choice that you make within. Learning how to choose happiness I’ve had to train my brain to choose happiness, even when my circumstances suggested the opposite. I believe I’ve boosted my natural happiness set point by carrying out specific ‘feel happier’ activities. If you're struggling to find the root of happiness, incorporate these eight science-backed tips into your daily life and you may start to feel happier. Stick at it, put in the hard work, and you should see results. 1. Choose gratitude and look on the bright side No matter how bad life seems, there’s always something positive you can find to focus on. It could be the fact you have a place to live, friends and family that love you, have clothes to wear, or even that you have eyes to see and legs to walk with. There are millions of people in the world that don't have some of these things. RELATED: 5 benefits of gratitude practice Since happiness is a choice, start finding things in your life that you're grateful for. It could also be seemingly small, general things that we often take for granted, such as the smell of cut grass, the sound of the ocean, etc. Writing these things down in a gratitude journal helps to solidify your happiness further. Try jotting down three good things about every day: studies have shown that doing this increases optimism, reduces anxiety, and chemically changes the brain to be more positive. 2. Choose to think positively Try to live by the ‘every cloud has a silver lining’ anecdote. Focusing on positive thoughts and trying to reducing negative thinking is easier said than done, but give the following technique a try. Each time you have a negative thought, simply replace it with a positive one. This practice will help to retrain your habitual thought patterns to bring more positive thoughts and happiness into your life. Changing perspective on your situation will help you find happiness. If you’ve made a mistake – however big – try to focus on your past achievements instead, actually visualizing your previous successes and happy times. 3. Choose to smile Turn that frown upside down! One of the most important figures in the fields of mindfulness and meditation, Thích Nhất Hạnh once wrote, “Sometimes your joy is the source of your smile, but sometimes your smile can be the source of your joy.”’ Indeed, studies have shown that smiling and other external expressions work as a continual feedback loop, helping to reinforce our internal emotions. A study by scientists at the University of Kansas found that making yourself smile can help lower your heart rate during stressful activities. So, smiling even when we feel down will gradually makes us feel happier (and healthier). Try smiling at strangers, too: as well as being a choice, happiness is also contagious. Grin gains: force a smile and choose to feel happier 4. Choose kindness When you choose to do kinds acts for other people, so-called happiness hormones are released, boosting your serotonin, the neurotransmitter responsible for feelings of well-being and satisfaction. Endorphin levels also rise, leading to a phenomenon known as a 'helper’s high’. • JOIN US! Discover more tips on happiness with our open and inspired community • Another physical benefit of kindness is that it can help to lower anxiety. Social anxiety is associated with low positive affect (PA), which relates to an individual’s experience of positive moods such as joy, interest, and alertness. A four-week study on happiness from the University of British Columbia found that participants who engaged in kind acts displayed major increases in their PA levels that were maintained during the study duration. 5. Choose meaningful relationships/interactions Research shows that happier people have rewarding social relationships. Indeed, we humans are a social species and need regular contact. In fact, loneliness is proven to decrease levels of happiness and recent studies show it can be as harmful to mortality as smoking 15 cigarettes a day. So, to make a happiness a choice, choose quality friendships. In fact, even a short positive interaction with a stranger can contribute to you feeling happier. 6. Choose to be more mindful Mindfulness meditation is an easy way to try to increase your happiness levels. Start your day with just 10-15 minutes of meditation, shortly after waking: the immediate heightened inner clarity and focus it will give you will set you up for what’s ahead. Many studies have shown that mediation can boost happiness levels by reducing stress hormones, shrinking the part of the brain that controls anxiety, and by stopping rumination, amongst other things. “No matter how bad life seems, there’s always something positive you can find to focus on. Since happiness is a choice, start finding things in your life that you’re grateful for.” And, according to Psychology Today, meditation is the strongest mental practice that has the power to reset your happiness set point, thus turning you into a more joyful person and literally rewiring major areas in your brain so you can feel happier. 7. Choose a purpose Meaningfulness is a happy factor that you can extend into your whole life. Whether it's volunteering, gardening, or becoming politically active, activities with a purpose have been shown to boost people's happiness and reduce stress levels at the same time. A study from the Annals of Behavioral Medicine found that people who took part in such activities became 34 per cent less stressed and 18 per cent less sad. 8. Choose to be satisfied Ex-US President Theodore Roosevelt once said, “comparison is the thief of joy.” And in today’s Insta-ready society this rings true more than ever. In a social media savvy world, flaunting your money, travels and other supposed successes or happiness is all too common, especially with the younger generation. However, if happiness is a choice, then comparing yourself to other people will only result in unhappiness. Rate your mates: quality friendships bring happiness In fact, data from a 2010 survey of 19,000 Europeans showed that those who compared their incomes to others were less happy with what they had. The comparisons that were most damaging to happiness were when people compared their incomes to those of school and university friends (even though we know that money can’t buy happiness, right?) Choose to be satisfied with what you have and stop comparing your life to that of others: reduce the time you spend scrolling through social media. Conclusions: why happiness is a choice Abraham Lincoln is famously quoted as saying, “Most people are about as happy as they make up their minds to be.” And he was right. Happiness is a choice but also a daily practice that requires time, effort and dedication. By carrying out our suggestions above, you should hopefully start to see some benefits. But, if you still fail to feel happy, take time to think through your actions. Are you doing the things you need to choose happiness or are you letting your emotions take control? If you’re trying to feel happier and you remain down or struggling with depression, consult with your GP or therapist to seek professional help. Happiness is a choice and choosing help is a also a great step to getting started if you’re feeling blocked. • Choosing happiness becomes easier when you have the right tools to help you. Sign up free to happiness.com today to access our online Academy and share and support others in our forums. happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up free to: ■ enjoy our happiness magazine ■ share and support in our happiness forum ■ develop with free online Academy courses Gratitude | Thich Nhat Hanh | Purpose of Life Written by Calvin Holbrook Calvin edits the happiness magazine, as well being an artist and lover of travel, swimming, yoga, dancing to house/techno, and all things vintage! Find out more.

Finding peace and quiet in modern times can be a challenge, but the health benefits of doing so – including stress relief and improved clarity – are proven. Meena Azzollini discovers 10 ways in which the power of silence can help to heal your mind and body. We live in an increasingly noisy world. The constant drone of traffic, household appliances, music, television and sounds in public places is disturbing sleep and increasing stress levels for many people. Escaping noise is a modern-day challenge, but doing so could be essential to our well-being: the power of silence is scientifically proven when it comes to the benefits it can offer our minds and bodies. In 2011 the World Health Organization (WHO) released a report that studied the impact of environmental noise from planes, trains and vehicles, and other community and leisure sources. The ten-year study looked at links to health outcomes such as cardiovascular disease, sleep disturbance, cognitive impairment in children, annoyance and tinnitus. It found that in Western Europe alone the total burden of health effects from environmental noise was greater than one million years of healthy life lost collectively each year. This figure does not even include the impact of industrial noise pollution in workplaces. Indeed, modern life is full of noise. There are sounds from the environment and a general lack of quiet that comes with a hectic life. Distractions and interruptions during the day have now become the norm, adding to the noise in our lives. Cultivating peace with calming walks in nature Even sounds we are not aware of – particularly those sounds which we hear when we are asleep – can have a tremendous impact on our well-being. The human ear never goes to sleep and is constantly listening to sound. It is a sensitive organ and while we are deep in slumber, the ear is still picking up and transmitting sound to the brain. The brain receives electrical signals of sound and promptly activates a stress response in the amydgala – neurons responsible for processing fear and emotions – with the immediate release of cortisol, along with elevated blood pressure and heart rate. • JOIN US! Sign-up to get support from our caring community • In fact, studies show that exposure to nocturnal sounds can increase the risk of cardiovascular disease. Long-term exposure to noise can lead to a variety of health issues including high blood pressure, heart disease, sleep problems, tinnitus, and cognitive impairment in children. Furthermore, noise also causes stress, anxiety, depression and fatigue in both humans and animals. Noise expert Bernie Krause says that the incessant sounds of modern day living are making people unhappy and driving them to take sleeping pills and antidepressants. The benefits of silence Our lives are busy, and a few minutes of silence is a rare treat for most people. Many of us don’t get to embrace silence as much as our world has become increasingly digitized and we are more dependent on our devices: many of us are constantly ‘on’. Even conversations with family members, work colleagues, kids and friends do not give us the respite we need from noise. In fact, it just adds to the mental clutter going on in our minds and creates more frustration, anger and an imbalance in our physical and mental health. “Escaping noise is a modern-day challenge but essential to our well-being: the power of silence is scientifically-proven when it comes to the benefits it can offer our minds and bodies.” The obvious answer is to take a break from external noise and internal chatter and aim for some silence and solitude. But, for some people, silence can be uncomfortable and scary as they are left alone with their worrisome thoughts, which can be stressful. For others, the fear of silence can be profound, because they are now used to a noisy world. The power of silence: 10 benefits of cultivating peace Silence is important for our health and well-being, just as exercise and nourishment are. So, what are the benefits of silence and how can the power of silence help us? 1. Stimulates brain growth Two hours of solitude and silence every day could potentially rejuvenate your brain. In a 2013 study scientists exposed mice to three types of sound, including baby mouse calls. They included silence as a control and expected baby mouse calls to stimulate development of brain cells. To their surprise, scientists found that two hours of silence per day prompted greater healthy brain cell growth in the hippocampus – an area of the brain responsible for memory formation, learning, motivation and regulation of emotional responses. 2. Improves sleep and fights insomnia The importance of quiet sleep cannot be stressed enough as it helps restore the body and the mind, and is important for your physical, emotional and cognitive health. Periods of silence during the day can also improve sleep quality and lessen insomnia, highlighted in a 2015 study where older adults practised mindfulness meditation for six weeks. 3. Improves memory Ten to 15 minutes of sitting in silence can boost your memory. The remarkable memory-boosting benefits of quiet contemplation also have positive implications for those who have a neurological injury, such as a stroke, and may release a latent capacity to learn and recall for people with amnesia and some sorts of dementia. A 2014 study on patients with amnesia showed that a ten-minute rest in a quiet darkened room boosted recall from 14 to 49 per cent. The study also found similar results for healthy participants boosting memory recall from ten to 30 per cent. Embrace the power of silence through meditation shutterstock/fizkes 4. Relieves stress Stress can disrupt the natural processes of your body, but taking a break and embracing the power of silence can lower blood cortisol level and adrenaline and relieve stress. • JOIN US! Sign up today and make new friends at happiness.com • In fact, silence is more relaxing than listening to meditative music and just two minutes of silence improves blood circulation and reduces blood pressure to ease tension from the body and brain. Furthermore, when you’re not stressed, your natural biological mechanisms can heal and repair your body. 5. Awakens awareness Silence is not only the absence of sound and speech, it is also refers to the quietening of your ‘monkey mind’ – the relentless stream of evaluative thoughts and emotions that plague our minds. When you learn to quieten your mind with mindfulness and meditation, you will notice a distinct shift in your awareness and sensitivity to the environment around you. 6. Improves heart health Interestingly, moments of silence can also benefit your heart. The American Heart Association says that taking some time out to practise meditation and mindfulness can do wonders for heart health as it lowers blood pressure, reduces stress, and thus lowers the overall risk for heart disease. 7. Improves clarity Taking a moment to breathe, calm your inner mind and get away from noise has the potential to regulate your breath, and do away with stress which you may not even be aware of. When you are not distracted by noise, your brain returns to its default mode and integrates internal and external information “into a conscious workspace,” promoting mental clarity. 8. Boost cognitive resources According to Attention Restoration Theory, spending more time in an environment that is restorative, rather than one which has high sensory input, restores the brain’s cognitive resources. “Embracing the power of silence does not have to be about the absence of sound, but also about getting away from distracting noises that stimulate your brain and trigger a stress response.” That is why when you take a walk in nature away from urban areas, your stress levels reduce and you feel happier afterwards. A low sensory environment provides the solitude and silence you need, which helps clear your mind, reduce mental fatigue and internal noise, and helps you to rejuvenate and relax. 9. Better decision-making When you're in a noisy environment, it becomes difficult to make any decisions, as your brain is constantly being bombarded with stimuli. But just five minutes of silence not only reduces the stress response of the amygdala but it also releases serotonin, endorphins and oxytocin — known as happy hormones. This restores your well-being and your mind becomes calmer. With that, you can make better decisions as you process information with clarity and awareness. 10. Enhances creativity Solitude and periods of silence allows your mind to wander, which is essential for 'incubation' – one of the four stages of creativity where you let go of what you're working on or thinking of. • JOIN US! Sign up today and make new friends at happiness.com • Studies show that during incubation, even though you're not thinking of any particular thing, there are unconscious processes taking place in the brain, searching for a solution. And it is during this stage that you come up with creative solutions. Daydreaming, taking a walk in nature and good sleep are all wonderful sources for incubation, thus boosting your creative potential. Ways you can enjoy the power of silence Clearly, science shows that silence gives our mind and body a break from the noise of the modern world and brings with it many powerful benefits. So, how can you embrace silence in your life? What can you do to find solitude and instill it into your daily practice? Walk in nature Take a walk in nature for some peace and solitude. Find a park, a walking trail, or go to the woods or the beach to enjoy some time alone, and take in the beautiful sounds of nature, which can help you relax. Meditation There is plenty of evidence of the benefits of meditation, inner peace included. Meditation does not have to be complicated: all you need is five to ten minutes to sit in silence and focus on your breath: gently let go of any thoughts from your awareness. Sacred pauses Sacred pauses are mini-meditations you take during the day when you are involved in a goal-oriented task. Take a break from what you are doing and sit comfortably with your eyes closed. Take a few deep breaths and with each breath let go of any thought or worries and let your body relax. You can do this many times a day to give your mind and body a break from noise and stressful thoughts. Stay in bed an extra five minutes in the morning Wake up early to enjoy the quiet and solitude before the day begins. Bask in the silence, with no particular thoughts as you awaken slowly to the day. These precious moments can set the mood for the rest of the day and give you the boost you need to carry on with a peaceful vibe. Digital Detox Set a day, perhaps on the weekend, to stay away from your digital devices. Although it may sound like an impossible task, keeping away from digital stimulation will help you center yourself and give you the time to attain inner quiet. Practise yoga Yoga gives you the opportunity to shift your focus from your thoughts to the poses you are practising. And as you move from one pose to the other, your mind settles down with every breath that you take. Yoga is known to make you feel calmer as it releases happy hormones, relieving stress and anxiety. The takeaway: the power of silence The World Health Organization has called noise pollution ‘a modern plague.’ And rightly so. Many studies and experts have warned us about the harm that excessive noise causes not only to our health and mental well-being but also to the health of this planet. Not to mention the disruption caused by the noise that goes on in our minds as we stumble through a busy life. Cultivating silence then becomes imperative: there is a power in silence that results in multiple body and mind benefits. Embracing the power of silence does not have to be about the absence of sound, but also about getting away from distracting noises that stimulate your brain and trigger a stress response. Depending on where you you live and your lifestyle, you may find it hard to escape from noise at all. But you can always cultivate a habit to find a few moments of powerful silence and calm in your day. And, as you do so, you should notice a world of difference to your health and well-being. • Main image: shutterstock/Vitalii Bashkatov happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up for free now to: ■ enjoy our happiness magazine ■ share and support in our happiness forum ■ learn with free online Academy classes Meditation | Mindfulness | Nature | Self care | Retreats Written by Meena Azzollini Meena Azzollini is a health and wellness content writer from Australia. She takes a heart-centred approach to help businesses make meaningful connections with their audience through effective content marketing solutions. You can connect with her at www.meenawrites.com.

Looking to develop or improve your mindfulness practice? Tine Steiss reviews Mindfulness Daily, an app that aims to do just that. In Mindfulness Daily, Jack Kornfield and Tara Brach are presenting a 40-day introduction for mindfulness and meditation. You can access the daily lessons via an app or online. Mindfulness Daily app: what is it? The lessons are usually around 10 minutes long and are either taught by Jack or Tara. An explanation about today's subject is followed by a guided meditation to dig deeper into the subject. It's wrapped up with a daily practice to try throughout the day. Finding some space to incorporate your Mindfulness Daily practice during the start of your day could be a great idea. RELATED: Morning meditation – the secret to a great day Once you've completed a lesson you can access the following one the next day. This creates a nice pace and means that you can't rush through the course. You're given the time to explore each lesson throughout your day and you can always revisit the lessons you've already completed. These lessons are currently divided into four main topics: Mindfulness Basics Emotional Intelligence Resilience, Healing and Inner Freedom Mindful Living With the latest update of the Mindfulness Daily app, each lesson also has a name. This makes it much easier to revisit your most influential lessons when you feel like you need them. With this, you can tailor your sittings to your daily needs once you've finished the course by starting out with a subject you'd like to focus on. Which means the app keeps being your little helper, even after having finished the course. “Once you've completed a lesson on Mindfulness Daily you can access the following one the next day. This creates a nice pace and you can't rush through the course.” The course has a great structure that guides you through all the relevant areas of mindfulness without being boring or too demanding. It's suitable for beginners as a first introduction to mindfulness, but if you're more experienced you will still find this course helpful and structured and are likely to discover new aspects of mindfulness for yourself. Get 'appy: Mindfulness Daily offers 40 lessons Going through 40 aspects in 40 lessons you'll most likely encounter some that seem to be an easy ride and some that touch you on a deeper level. So, this is also a great way to explore where to focus on more in your future practice. Pricing and benefits Mindfulness Daily is distributed by Sounds True, an independent multimedia publishing company focusing on spiritual traditions, arts and humanities. I paid $38 for the app, so each lesson came down to less than $1. If you download Mindfulness Daily you also get access to other free Sounds True content. Even its regular newsletters come with free content, so the marketing is actually a win-win deal; they remind you to spend your money with them and give you something nice for free. Fair enough if you ask me. [UPDATE] Mindfulness daily is now available for free! RELATED: The 5 best happiness apps to improve well-being The Sounds True library app is a similar deal. It provides you with easy access to meditations, music, Mindfulness Daily and whatever else you may buy there in the future. It also tracks the time you've been meditating with the app, offers a meditation timer with different bells, and a journal for your experiences. This keeps me from not deleting the app from my phone and even using it on a daily basis. Mindfulness Daily: my personal experience Due to the briefness of each lesson, it's easily incorporated into your morning routine. At least for me, it was easy to sit down for ten minutes each morning and I didn't skip or postpone a single day. Most of the time I'd even revisit a lesson in the evening again to wrap up my day. “The Mindfulness Daily app course has a great structure that guides you through all the relevant areas of mindfulness without being boring or too demanding.” I started with meditation many years ago, but it wasn't until about two years ago that I developed my personal daily routine. Having a structured program is very helpful for me to keep up a daily practice. Even better if it helps me revisit and expand my knowledge and practice. So, the structured daily lessons were really up my alley to start with. I also realized how I got a bit slack after the course had finished. But I started using single lessons matching my needs that day as an intro to my daily practice. High praise: daily meditation using Mindfulness Daily works Furthermore, I admit to being a bit of a Tara Brach fangirl. She has a lot of free content out there that I listen to regularly. Normally it's harder for me to concentrate on a subject if I'm just listening and I prefer reading about it. In her case, it's the other way around. I had some troubles reading her book True Refugee. On the other hand, listening to her talks is a great experience, as the way she explains things really resonates with me. So, that's one of the main reasons I chose this course. If you're unsure about whether or not you like Tara Brach's or Jack Kornfield's style, just check out the free content they provide. Some of it you can also get for free on Sounds True. ● Main photo: colourbox.com Written by Tine Steiss Tine is part of the happiness.com team. She's an artist, meditator, media engineer and MBSR teacher. If she's not traveling she's working on turning her rooftop terrace into a garden paradise. Find out more about her on Instagram.

Most of us have probably asked ourselves what's the point of life'? Indeed, sometimes our time on Earth can seem futile. However, Dee Marques argues that finding meaning in your existence is key and tells you the three vital questions you should ask yourself to help find it. There comes a point in our lives where, no matter how successful we think we are, we’re bound to question why we’re here, what we're doing and where we’re going. Sometimes, posing these questions can help us evaluate our goals and lifestyle and improve them for better physical and mental health. In other cases – perhaps when we're feeling low or vulnerable – wondering what the point of life is can amplify feelings of depression, anxiety and emptiness. As humans, we’re unique in the animal kingdom, among many other reasons because of our quest for finding fulfilment and happiness in life. We aim to do more than eat, sleep, reproduce, and stay safe. This quest for meaning has characterised humans since the beginning of times and it’s a central question in every culture. And according to scientists, the search for meaning seems to be coded into our nature: our brains are larger and with this comes the ability to appreciate things beyond meeting our basic needs. • JOIN US! Need support? Sign-up to happiness.com and join a community that cares • And we can do more than appreciate the positive and joyful aspects of life. Trying to find meaning in negative experiences is also an ability that’s unique to humans, and that’s precisely what leads us to ask 'what's the point of life'. So how can we go about finding an answer? Let’s look at some practical ideas. What's the point of life? What if the purpose of life was finding a way to forget about the question 'what's the point of life?'! Maybe there’s no single thing that brings meaning per se, but the journey itself may be what helps us find purpose. And when we talk about the journey, we mean every aspect of it, from savouring the pleasant experiences to learning from mistakes. What's the point of life? Both meaning and purpose But for the journey to be meaningful, it must be the result of your own choices. Some people try to find meaning in wealth and fame, but this doesn’t have to be your story. As a living being, you’re in a unique position to decide what your purpose should be. We didn’t choose to be born, but we can choose how to live our lives and how to enjoy it. “What if the purpose of life was finding a way to forget about the question 'what's the point of life?'” To do that, it helps focusing on being consciously grounded in the present. Practising mindfulness creates a greater awareness of what it means to be alive. It helps your mind get more in touch with your emotions, reactions, and with your five senses. This type of clarity can open your eyes to things or experiences that help you to live your life with purpose. And mindfulness is not the only thing that can bring us clarity: there are some questions you can ask yourself to inspire your search for purpose. The 3 questions to help you find meaning The quest for meaning in life is so vast that the very thought of getting started can make you feel overwhelmed. Discovering what the point of life is is a lifelong journey and the steps and stages won’t be the same for everyone. However, there are some questions that you can put you on the right track to begin the journey of discovery. 1. What would you like to be remembered for? As humans, we tend to focus on the present and in the future. If you examine your ambitions, you may find that they’re limited to what you want to achieve this year, next year, on in the next decade. But have you thought about what you’d want to be remembered for? The answer to this question is usually related to career or spiritual goals rather than material ones, and thinking about it can help bring into focus the true essence of your being. 2. If you had super-powers, which problem would you solve first? There’s no shortage of serious problems in the world, and while it’s not always in our hands to solve them, thinking about which problem you’d give priority can hint at where your main concerns are. Once you know that, you can start looking for ways of doing your part. For example, if you find that you’d want to end world hunger, you may want to spend some time volunteering at a soup kitchen, or creating a community food garden. 3. What’s the one activity that makes you lose track of time? We all know that time drags on when we’re doing something we dislike. But the opposite is also true: there are some activities that make time fly because they get our full attention and bring us a sense of fulfilment. Losing track of time when doing something is known as finding your flow, and it's a clear sign that the activity taps into the things that make us come alive. So, spending more time in those activities can help you enjoy a more meaningful life. These questions are just the starting point: we’ve written an article about other ways to guide your search for meaning. What's the point of life? Being enough There’s no doubt that knowing what your purpose in life is can bring you closer to happiness. But if you’ve been trying to find out what your role in life is and have found no answer, don’t torture yourself. People’s experiences are different and not everyone will find the right answer at the same time. Gratitude: having enough can be enough shutterstock/WAYHOME studio What’s more, rushing into finding an answer will only put you under pressure and cause stress. Instead, try to see it from a different perspective: if you haven’t found an answer yet, simply “being” should be enough for now. Here are four suggestions on how to make that work: 1. Find abundance in having enough The powers of gratitude are proven by science. Make a list of things you already have in your life that make you feel blessed and grateful. Through mindfulness practice, you can find abundance in these things, and you may find that having enough is… enough! 2. Get comfortable with discomfort Life can feel like an uphill battle sometimes, at it's at those times when we might wonder what's the point of life or of going through hard times. However, discomfort in life is unavoidable and trying to find meaning in those experiences often leads to frustration. So, try to accept life for what it is and know that the hard times won't last for ever. “Discovering what the point of life is is a lifelong journey and the steps and stages won’t be the same for everyone.” 3. Let your intuition guide you Finding the meaning of life requires some analytical thinking, but sometimes logical reasoning doesn’t have all the answers. The key is to balance rational thoughts with intuition, which sometimes will contradict all logical arguments. Listen and trust that inner voice because it usually knows what’s good and right for you! 4. Forget what others think or are doing Some people seem to have their life’s purpose figured out, but comparing yourself to them isn’t helpful. The point of life is to live it in your own terms and at your own pace, and that should be the main focus. For the same reason, don’t let other people’s opinions affect you when it comes to what you find meaningful or how you go about finding your ambition, role or purpose. • JOIN US! Struggling with life? Sign-up to happiness.com and share your story • Conclusions So, what is the point of life? If there’s one thing that holds true for most of us, it's that the point of life is to live and experience things to the fullest, whatever that “fullest” means for you right now. Don’t rush your quest for meaning. Instead, make a point of finding joy in what you already have and try your best to feel grounded in the present. At some point, you’ll find the answer you’re looking for, and in the meantime, enjoy the journey! • Main image: shutterstock/Song_about_summer Written by Dee Marques A social sciences graduate with a keen interest in languages, communication, and personal development strategies. Dee loves exercising, being out in nature, and discovering warm and sunny places where she can escape the winter.

From mindful eating to mindful listening: incorporate these 13 practical mindfulness behavior ideas from Calvin Holbrook into your daily routine to live a more present and focused life. Rushing. Multitasking. Not listening to other people properly. Do you recognize any of these habits from your everyday life? If so, you could definitely try to incorporate some more mindful behavior into your daily routine. By practising mindfulness you can be more present, more aware, and more receptive to how you're feeling and the reality that surrounds you. However, changing your behaviour or habits isn't always straightforward. Indeed, behavioral changes can be difficult. When you’ve spent years, sometimes decades, practising a certain behavior, it’s hard to wake up one day and decide to do something differently. • JOIN US! Sign up to learn more about meditation and mindfulness • But if you can incorporate some of these practical mindful behaviors and tools into your daily routine, you could really feel the benefit, boosting happiness levels and helping to keep anxiety and depression at bay. If these are big changes for you, focus on one or two at a time until you feel comfortable with the transition. Mindful behaviors: 13 habits and tools to adapt Use these mindfulness behavioural tools at various points throughout the day. They are listed below roughly into how they might appear in your day-to-day routine. Incorporating these simple mindfulness tips into your day shouldn't require a great deal of extra time of effort: simply a different way of seeing things. 1. Mindful start to the day Take your time to simply be grateful for the day ahead. Showing gratitude is scientifically proven to benefit your mood. After opening your eyes, say hello to your body waking up and notice the different sensations you're feeling: be grateful that you can see, hear, smell and that your bodily parts work. Smile at the world before the rush of the day starts. Just spend a few minutes being and appreciating the gift of life. 2. Mindful breath Before you head out to start your day, open the window. Take a mindful, deep breath and check in with yourself. How are you today? What’s the weather inside of you like? Don't judge how you're feeling or try to reason with it: just sense and accept your mood at this moment in time. Don't try to change anything. 3. Mindful shower Mindful showering is a great morning mindfulness tool to set you up for the day. Really be there in the shower: feel the water on your skin, smell the shower gel aroma and scan your body for how it’s feeling. If your mind is already wandering, bring it back to the present moment by singing a song and smiling to yourself. 4. Mindful mirror When it's time to get ready, instead of looking in the mirror and pointing out your flaws, take a moment to look at yourself the way a parent looks at their kid: with love and kindness. Give yourself a warm loving, accepting and supportive smile before you head out the door to start your day. 5. Mindful walk Try some mindful walking or forest bathing if you have the chance. Stop and smell the flowers, but first, you need to be there to even see them. Hear the birds, feel the many muscles in your body keeping you in balance with every step – marvel at life around you. Connecting with nature is important for our mental health, so if you get a chance to do this with a mindful walk, all the better. 6. Mindful speaking We often feel rushed to reply when in conversations. However, really take the time to consider what you want to say before speaking. Take your time. Consult your body. Are there tensions, do you feel rushed or threatened, or safe and heard? Respond from your heart. Mindful speaking is a behavior particularly useful when it comes to mindfulness at work. 7. Mindful listening Listen. Just listen. Without thinking about your reply. Without planning when to jump in and retort. Make a choice to stay open and attentive and let the words you are hearing from someone else really touch you. Mindful listening can really help improve your communication skills. 8. Mindful moment This mindful behavioral habit helps you to get out of your mind and into your body fast. It's great if something is playing on your brain or you're struggling to focus during the day. Simply stop what you're doing and rub your hands together repeatedly. That's it. Focus on the warmth that's generated. Do it a few times, take a few deep breaths, then head back to your task. 9. Mindful eating At least for the first few bites – and preferably the whole meal – really take your time when eating your meals or snacks. See the colours and texture of your food. Taste it, smell it, and feel the consistency and temperature. Every bite is unique! Do not rush your food. Slow eating is also better for your digestion. 10. Mindful pause So often we try to fill our days with as much as possible, but we need to take time out during the day too. Take in the signals from your body. Pause to listen to your thoughts, emotions and body sensations. Accept them as they are here and now and then focus on your breath before you go back to whatever you were doing. 11. Mindful self-talk Be mindful of how you treat yourself. Be honest with yourself but do not be harsh. Acceptance precedes change. Honestly acknowledge what is, and start with a gentle step. Do not beat yourself up but gently motivate yourself, especially after a drawback. Talk to yourself like you would talk to a dear friend. 12. Mindful encounter Rest in deep gratitude for the power of friendships. On the way to meeting a friend, bring to mind the good times you had and what you appreciate about that person. During your time together, rest in openness and gratitude for your friendship and celebrate what a wonderful thing it is. 13. Mindful breathing Here’s a mindful behavior to relax you, great if you can’t sleep. Breathe in through your nose for four seconds, deep into your abdomen. Hold for four more seconds, then breathe out for four more through your mouth. Pause for four more, then repeat! This mindful breathing isn't just for bedtime, though. Use throughout the day, whenever you're feeling anxious or in need of some calm. ● Mindful behavior: the takeaway Incorporating mindful behavior and habits into your day-to-day life can only bring great benefits to you and those around you. By using these practical tools you will start to be more present and aware, as well as open and receptive to how you're actually feeling and the world around you. Main image: shutterstock/fizkes Which of these mindful behavioral tools helped you most? Do you have any others to add to the list? Join our conversations around mindfulness and meditation in our forum. If you’re interested in learning more deeply about mindfulness, sign up for our free MBSR course. Written by Calvin Holbrook Calvin edits our online magazine, and is a lover of swimming, yoga, dancing to house/techno, and all things vintage! Find out more.

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

There were plenty of feel-good health and environmental stories in the press during December. Ed Gould rounds up his Top Ten from the past month to uplift and inspire. The month of December sees the shortest day in the northern hemisphere and, as the daylight hours slowly start to get longer, is seen as a time of renewal. This is why many people view it as a positive month, even in the depths of midwinter. Certainly, there were plenty of good news stories in December to celebrate. Here are our Top 10. 1. Stuttering linked to genetics Some scientists have long suspected that stuttering may be connected to genetics. This is because the speech impediment tends to run in families. In December a research team from the Vanderbilt University Medical Center in the US published their findings that proved such a genetic link. It’s hoped the discovery will help stutterers to understand their condition better and help develop new ways of handling it. 2. New benefits of CBD found Although extolling the medicinal virtues of cannabidiol, or CBD, is illegal in certain territories when being marketed, many people buy it for what they perceive to be beneficial health outcomes. Now a recently published paper in the Journal of Cannabis Research has suggested that there may be certain positive effects from the substance when given to people with autism. The research was undertaken by a team in Turkey and is expected to now be peer-reviewed by others working in this field. Furthermore, another recent global study involving 3,000 participants also suggested CBD could help with pain relief and anxiety. CBD oil may benefit those with autism or anxiety shutterstock/Creativan 3. Lithium-ion battery recycling plant undergoes expansion An innovator in the field of recycling lithium-ion batteries, Li-cycle has announced a large expansion of its New York plant. Lithium-ion batteries reduce the need for single-use ones since they can be recharged but they can also be hard to reprocess after the end of their working lives. Li-cycle has pioneered new technology to make it possible to reuse lithium-ion batteries in portable devices and electrical vehicles. According to Reuters, it now plans to open a new reprocessing facility in Canada, along with another in Arizona. 4. Spain pioneers cancer treatment A report in El Pais stated that people with multiple myeloma will be offered new hope thanks to a new treatment, known as ARI-0002h. The therapy is suitable for people with cancers in their bone marrow. According to the report, the treatment was completely successful in 18 cases and led to full remission. What's more, it’s cheaper than current therapies. The method takes T-cells from patients' immune systems and modifies them to make them more effective in dealing with the cancer. It was developed at Barcelona’s Hospital Clínic. 5. Probiotics reduce morning sickness According to a report in News Medical, pregnant women who suffer from nausea and vomiting – often referred to as morning sickness – can benefit from probiotics. A US study into probiotics and mothers-to-be showed that the healthy bacteria found in foods like yoghurt, kimchi and sauerkraut help pregnant women to protect their gut health while their body changes as a result of being pregnant. Participants in the study were given a probiotic capsule twice-daily, rather than adjusting their diet. RELATED: The 15 best prebiotics to include in your diet Probiotics can boost gut health during pregnancy shutterstock/Tatjana Baibakova 6. Coral success on the Great Barrier Reef The world's largest habitat for coral lifeforms has been under threat for years and oceanographers have tried to repopulate it with IVF-spawned corals. And, according to a report in the Times, the project has been a remarkable success. The coral that were effectively helped by human intervention have started to form mini-colonies of their own leading to hopes that dead sections of the reef will recover fully within a few generations. Scientists are continuing to collect coral spawn to help the project in the years to come. 7. Mindfulness helps people to focus, according to research According to Lynley Turkelson of the University of Cincinnati, mindfulness is a powerful tool that can allow people to improve their focus. Her work, published in the Journal of Cognitive Enhancement, centered on the relationship between mindfulness and the wandering mind. The study revealed that minds that failed to focus and were engaged in daydreaming could benefit from a regime of mindfulness meditation. It allowed people to refocus their minds on what was immediately in front of them without worrying about other things so much. RELATED: Mindfulness vs meditation – understanding the difference 8. New green technology developed for cold storage Environmentally friendly options for transporting goods at low temperatures are thin on the ground. Freezing items needs lots of energy or cooling products are made from unsustainable plastics. A report in Food Safety News highlighted a new approach using a sustainable jelly that does not melt. What's more, the jelly cubes are ideal for keeping medicines and foodstuffs cool because they are also antimicrobial. In fact, they can even be composted at the end of their working lives. Experts predict it may revolutionise the way chilled goods are delivered in the future. 9. Billions of trees planted in China in 40 years China may be a big consumer of energy but it has also adopted a national strategy to reforest large parts of the country. According to the country's National Forestry and Grassland Administration, tens of billions of trees have been planted in China since a campaign started in the 1980s. In fact, Chinese officials have said they intend to reforest an area the equivalent size of Belgium every year for the next five years to help capture emitted carbon dioxide. China reckons that it has almost doubled its woodland areas over the course of the last four decades. Reforestation in the Chinese mountains shutterstock/XiXinXing 10. Online MBSR could help those with diabetes Research at Penn State University in the US is focusing on the use of online mindfulness-based stress reduction (MBSR) techniques to help people cope better with diabetes. That’s because for some managing diabetes can be stressful, what with all the constant blood sugar monitoring and dietary considerations. The research team is undertaking a six-month study to help them understand how and why MBSR will be of use to people coping with diabetes. A control group will be compared to those undergoing the MBSR training to explore how outcomes differ among the study's participants. • 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 ■ develop with free online classes in our happiness Academy Nature | Biology | Biotechnology Written by Ed Gould Ed Gould is a UK-based journalist and practitioner of Reiki.

There were many feel-good health and environmental stories in the press in February. Ed Gould rounds up his Top 10 from the past month to uplift and inspire you. During February the situation in Ukraine rightly dominated the news headlines. However, there were also many positive news stories flying under the radar. In case you missed them, here's a recap of some of the uplifting stories that offer us some hope for the world in these difficult times. 1. Majority of people would ban single-used plastics Plastic may be a versatile material that we all use every day. However, single-use plastics are becoming increasingly unpopular. While the British supermarket, Tesco, announced in February that it would ban single-use baby wipes from its stores if they're made from plastics, a global survey reported most people would prefer to do away with them completely. Indeed, according to Reuters, three-quarters of people around the world back the banning of single-use plastics, something that more shops, manufacturers and governments are likely to take notice of. 2. Dietary change offers startlingly good results Few people truly appreciate that a healthy diet is great for their well-being. However, unless they suffer from a particular condition that is affected by dietary intake, the results of adopting a healthy food lifestyle can be quite intangible. But, according to a report by CNN, doing so may be much more beneficial than we had first thought. This is because a new scientific study in the US has discovered that healthy diets can add as much as 13 years to the human lifespan. That's an astonishingly good result for eating more broccoli and avoiding convenience foods! Discover more about good mood foods that can boost your happiness and improve your mental health. RELATED: 10 easy ways to supercharge your breakfast 3. Long Covid symptoms can be improved with mindfulness In an article written by Susan M Pollak, a clinical instructor at the Harvard Medical School, and published in Psychology Today, it has been suggested that long COVID sufferers could benefit from adopting mindfulness techniques. According to Pollak, the idea is that long COVID symptoms tend to revolve around an abnormal immune response that has been linked to increased inflammation. Given that mindfulness has already been shown to be beneficial in helping people dealing with inflammation, Pollak suggests that it's offered to those living with long COVID as a viable treatment pathway. Mindful behaviour could help those with long COVID shutterstock/maxpetrov 4. Sound waves used to help stimulate bone growth According to a report in Bio News, stem cell researchers are now deploying the power of sound waves to help them promote create better bone growth. It's hoped that the new technique will help people with certain degenerative diseases as well as cancers that affect the normal regeneration of bones. The work was pioneered at the Royal Melbourne Institute of Technology in Australia and uses high-frequency sound waves to trigger change responses in stem cells that go on to promote growth. • JOIN US! Sign up to learn more about meditation and mindfulness • 5. Cheap water desalination technology developed According to the official news outlet of the Massachusetts Institute of Technology, a team of researchers there, along with Chinese colleagues, have come up with an inexpensive way to turn salt and wastewater into drinking water by removing impurities with little energy. The availability of fresh water is a big problem for people, livestock and crops in many places. This new system uses passive solar energy to remove salt from water through natural convection. It's hoped the method will soon help people to recover usable water from numerous sources without having to rely on man-made energy sources. 6. Exercise boosts memory function A PhD student at the University of Pittsburgh, Sarah Aghjayan, has published a paper that suggests aerobic exercise, even if it isn't conducted for very long, is good for memory function in later life. The research shows that people who exercise frequently, even in short bursts, are more likely to be able to better remember things as they age. According to a press report about the findings in the i newspaper, the effect is most noticeable in people in their late-50s and early-60s but even older people also get a benefit, too. Aghjayan reckons that anyone who exercises about three times a week for anything from 15 to 50 minutes should benefit from improved memory function when they reach their late middle age. Exercise shown to boost memory function in older generations shutterstock/Rocketclips, Inc. 7. MBSR helps with migraine-related pain It has long been known that mindfulness-based stress reduction (MBSR) has a wide range of health benefits, but a recently published study focussed on its particular properties with respect to migraines. So-called episodic pain from these types of headaches is common among migraine sufferers. What the researchers found was that the mesocorticolimbic system function was improved by motivated behaviour, the sort of thing that happens during an MBSR meditation session, for example. A 12-week long programme of MBSR practice was compared in a trial. Fewer headaches were reported in that time among the group who took part compared to those who did not. RELATED: Free online MBSR course 8. Crops grow better when placed under red filters Simply placing plants under red filters when they're grown in greenhouses leads to crop yield increases of over a third, it has been discovered. Red spectrum light means that plants tend to put more energy into the production of chlorophyll, something that results in more growth. Scientists in Australia believe the discovery will mean more and more greenhouse producers will turn to reddened glazing as more crops per hectare can be produced, lowering costs and helping to feed the world more productively, too. 9. Whaling to come to an official end in Iceland Very few countries still hunt whales since a moratorium was brought in among the majority of seafaring nations in the 1980s. That said, a once significant country for commercial whaling has long-continued with the practice. However, in something of a sea change, Iceland has decided it will no longer allow whaling vessels to ply their trade from its ports. The change in the law is due to take effect as soon as 2024. According to reports in the Guardian, this is because its chief market, Japan, is demanding fewer and fewer imports of whale meat. Only Norway and Japan will still allow whales to be hunted commercially. Whaling in Iceland to end officially Craig Lambert Photography 10. Magnesium found to play crucial role in immune response According to a report in Technology Networks, the levels of magnesium people have in their bodies plays an important part in the way their immune response functions. After calcium, magnesium is the second most abundant positively charged ion in the body. This means that it can help to support numerous enzymes, some of which play a vital role in helping our bodies' immune systems to work properly. Work at the University of Basel and the department of medicine at the University of Cambridge is ongoing but early indications seem to demonstrate that all sorts of diseases, including cancer, can be warded off by consuming supplements with magnesium in them. Natural foods like almonds, milk and fish can all assist with magnesium intake, too. • 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 ■ develop with free online classes in our happiness Academy Biology | Sustainability | Biotechnology | Nature Written by Ed Gould Ed Gould is a UK-based journalist and practitioner of Reiki.