Search the Community

If you're struggling to live in the present moment, these 10 mindfulness quotes from spiritual leaders will inspire you to stay grounded. Recall them when you need to be more mindful. By Calvin Holbrook. Over the past few years, the message about the power of mindfulness has boomed, and for good reason. By practising mindfulness you can be more aware and receptive to how you’re feeling and the reality that surrounds you. Staying mindful is a way of finding pleasure and fulfillment in everyday things and this can make a considerable contribution to your overall happiness. Indeed, by practising mindfulness we can improve our patience levels and also positively change our relationships with loved ones, leading to greater kindness, compassion and understanding. In simple terms, mindfulness is being aware of what is happening to you and around you right now without wishing it were different – even when it seems trivial or negative. Mindfulness also means accepting your life and not being critical or judgmental. In essence, practising mindfulness is simple and straightforward, but it may take time to develop the skills. Having inspiration in the form of mindfulness quotes can help you see the benefits of the practice and give you the power to keep going. The quotes below come from many experts in the field of mindfulness and meditation. Thinking more deeply about the meanings of these quotes will inspire you to practise mindful behavior each and every day. With time, you – and those around you – will really feel the benefits. Mindfulness quotes Recall these ten mindfulness quotes to inspire you and ground you when life is taking you out of the present moment. Focus and bring your mind back to the now. 1. “Wherever you are, be there totally.” Eckhart Tolle German-born Eckhart Tolle is a spiritual teacher and author and one of the most-quoted people when it comes to mindfulness. This quote sums up the essence of mindfulness: being completely in the moment of where you are. Firstly, it works in a mental or emotional setting: whatever your mood or feeling, acknowledge it and accept that that’s how it is at the moment. Don’t force changes (it will pass eventually). • JOIN US! Sign-up to get support from our caring community • This mindfulness quote also applies to your physical location or situation too. For example, you may be unhappy with your living situation at the moment, but simply accepting your situation and not judging it can help. Everything will change. Likewise, in a more positive sense, if you’re enjoying a walk by the seaside or practising some forest bathing, really be there: soak up the sights, sounds and smells of everything around you. Give life your undivided attention. 2. “You can't stop the waves, but you can learn to surf.” Jon Kabat-Zinn This mindfulness quote from Jon Kabat-Zinn has to be one of our most-loved – and most repeated! Kabat-Zinn is widely recognized as being the father of mindfulness in the Western world. He's also the creator of the original Mindfulness-Based Stress Reduction (MBSR) course. This well-known quote from him sums up how to deal with life’s ups and downs rather nicely. The waves represent life’s many – and unstoppable – changes and challenges. When faced with choppy seas, instead of drowning in them we can get on our surfboard and learn to deal with them by riding the waves. We will probably fall off our surfboard many times, but we can jump back on, and with practice, we can learn how to navigate life's ever-changing waters better. 3. “Be happy in the moment, that's enough. Each moment is all we need, not more.” Mother Theresa This mindfulness quote from nun and missionary Mother Teresa teaches us to enjoy the moment and not to want more than what we have. Sometimes it can be hard to fully embrace the now and stop worrying about the future, but this quote reminds us that we should try to live simply and in the present. It also reminds us that we should practise gratitude for what we have, however little. By always being more grateful in life, we can become less self-centred and materialistic, and overall become happier with our lives. 4. “Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.” Thích Nhất Hạnh One of the most influential figures in the fields of mindfulness, meditation and Buddhism, the wisdom of Thích Nhất Hạnh has provided countless quotes on mindfulness, but this is one of my favourites. This quote is all about remaining centred and focusing on our breath through meditation, despite any changes or upsets in our mind. By bringing your attention to your breath, you can calm a busy or troubled mind and bring about an equilibrium. 5. “The real question is not whether life exists after death. The real question is whether you are alive before death.” Osho Indian mystic Osho was a controversial character, but there’s nothing debatable about this mindfulness quote: we agree 100 per cent! So many of us are rushing through life, doing the things we have to do: the treadmill of work, paying the bills, taking care of the family, etc. But in doing so, we often don’t stop to take in the world around us fully. Being mindful means consciously being aware, stopping to appreciate every moment of life, instead of living it at breakneck speed. “Having some inspiration in the form of mindfulness quotes can help you see the benefits of the practice and give you the power to keep going.” Likewise, this mindfulness quote is also a reminder to ask yourself if you are really living your true, authentic life. Are you doing the things which make you happy in life or are you just a slave to the wage? Are you using all your skills and being the best person that you can be? Using mindfulness can be a great tool to be still and evaluate if you are really alive before death! 6. “Look past your thoughts, so you may drink the pure nectar of This Moment.” Rumi Rumi was a Persian poet born in 1207. Books of his poetry have sold millions of copies in recent years, making him one of the most popular poets in the United States. Pretty good going for someone that lived 800 years ago! This mindfulness quote from Rumi shows why his sayings are so popular. Incredibly, experts estimate that the average mind thinks between 60,000 – 80,000 thoughts a day. Some of those thoughts include minor things like what we are thinking to eat for breakfast, but other, deeper thoughts can fly through our minds all day, such as negative thoughts about the past (rumination) and worries for the future. The problem is, when we are focusing on our thoughts, we are missing what is happening in our lives right now. Here and now. In this very moment. Calming the chatter – the monkey mind – through mindfulness can help you to stop overthinking and live in the present moment, helping you to enjoy life and be happier. 7. “We have only now, only this single eternal moment opening and unfolding before us, day and night.” Jack Kornfield This quote from Jack Kornfield – teacher, writer, and one of the leading proponents of Buddhism in the Western world – encapsulates one of the key elements of mindfulness: living in the present moment. The past is the past; we cannot change it, we can only learn from our mistakes and try to move forward. • JOIN US! Sign up today and make new friends at happiness.com • Likewise, we can try and plan for the future to some degree, but life has the habit of throwing things up in the air to disrupt those plans! Indeed, what we truly only really have is this moment we are living now, and because of that, we should focus on that and make the most of it. 8. “The only way to live is by accepting each minute as an unrepeatable miracle.” Tara Brach This mindfulness quote from respected teacher and author Tara Brach is essentially saying the same thing. We must learn to appreciate that our time on Earth is limited and we should make the most of every minute. This quote also hints at the power of gratitude, suggesting we should be grateful for the gift of life and all the wonder it brings. When problems and thoughts start to cloud your mood and mind, remember this mindfulness quote and try to bring yourself back to the idea of appreciating every moment of our existence. 9. “Paradise is not a place; it's a state of consciousness.” Sri Chinmoy All too often we are searching for our own idea of Paradise: be that in the form of our dream home, an exotic holiday or the perfect relationship. And while, of course, it’s great to have dreams to aspire to, we mustn’t neglect the idea that we can be happy with what we already have. Indeed, it’s our mental attitude that can be a source of peace and contentment. If we achieve a peaceful, conscious mind, free from conflict, it can bring us great joy. Practicing mindfulness can help us achieve this state of being. This quote from Indian spiritual leader Sri Chinmoy reminds us that happiness is a journey, not a destination. 10. “Mindfulness isn’t difficult, we just need to remember to do it.” Sharon Salzberg Best-selling author Sharon Salzberg has written many meditation and mindfulness books and has been teaching meditation since 1974. So, she’s pretty well placed to be able to talk about the difficulty – or ease – of practising mindfulness. Indeed, Salzberg's quote is spot-on. Practising mindfulness in itself is not difficult as it’s simply a way of being that doesn’t require any more of our time. However, training our brains to remember to stay mindful at all times can be more of a challenge, especially if mindful behavior is new to us. However, we can change our behavior gradually, and this mindfulness quote is a reminder of that. ● Which of these mindfulness quotes do you live your life by? Do you have any others you would like to share? Let us know in the comments below. Want to discuss mindfulness with like-minded people? Head over to our forum. happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up for free now to: ■ enjoy our happiness magazine ■ share and support in our happiness forum ■ Develop with free online Academy classes Learning | Self care | Meditation Written by Calvin Holbrook Calvin edits the happiness magazine, as well being an artist and travel lover. He also enjoys hiking, nature, swimming, yoga, sweaty dancing, and all things vintage!

Gardening offers a huge range of mental health benefits, from reducing stress and depression to boosting your immune system. Dee Marques explores seven science-backed reasons to get busy in the garden and boost your well-being. When it comes to strengthening our mental health and finding happiness, common suggestions include taking up a creative hobby, meditation, physical activity, and building solid relationships with others. But did you know that getting green-fingered with gardening could also play an important role in achieving and maintaining happiness and mental well-being? Indeed, the mental health benefits of gardening are many. That could perhaps help explain why gardening seems to be the national pastime in many countries, such as in the UK. According to a recent survey, 80 per cent of British people believe gardening had a positive impact on their mental health, and that the benefits were even better than hitting the gym. Survey participants also said that gardening gave them a stronger sense of achievement than tasks like tidying up or cleaning. Furthermore, a research study published in the British Journal of Sports Medicine found that gardening for as little as 10 minutes per week had a positive impact on health and reduced the risk of developing heart disease. When looking into these studies, what stands out is that we don’t need to spend endless hours in the garden, or even have a traditional garden at all to enjoy it mental health benefits. That's because gardening is within everyone’s reach; you can get started regardless of space or time limitations. For example, using a window box to grow herbs. But before we dig deeper, let's take a quick look at where the concept of gardening for mental health comes from. The healing power of gardening through history The connection between people, nature and mental well-being is rooted in history and goes back to ancient Egypt, where royals who felt mentally restless were encouraged to go for walks in their gardens. Eventually, gardening was tested as a clinical therapy during the 18th and 19th centuries. At around the same time, one of the founding fathers of modern psychology, Benjamin Rush, believed that getting hands-on (and hands dirty) in the garden had a healing effect on his patients. A few decades later, greenhouses and gardens were added to rehabilitation units of hospitals who treated world war veterans. RELATED: How Connecting With Nature Benefits Our Well-Being Fast forward to the present day, and the concept of therapeutic horticulture is practised all over the world. From Italy to Singapore, there are certified horticultural therapy gardens that bring the benefits of gardening for mental health to people of all ages and walks of life. Smells great, feels great! Gardening boosts your mental well-being shutterstock/Dean Drobot This renewed interest in gardening is also a result of changing demographics. The number of elderly people continues to grow in many countries of the Western world, and many have found that gardening is a way of offering support to the growing segment of this population. All this sounds really encouraging, but how exactly can gardening create a sense of happiness and well-being? The 7 mental health benefits of gardening It's clear that gardening for mental health is more than a passing trend. Getting busy with plants is like an escape valve from the pressures and stress of everyday life, but there are other important benefits you won’t want to miss out on. Here are seven ways in which gardening and horticulture therapy can help if you're feeling lonely, low in energy and motivation, or struggling with anxiety. 1. Stress relief One of the main benefits of gardening for mental health is its ability to relieve stress. Researchers saw this relaxing effect when investigating bathing in green or forest bathing, the Japanese concept of walking in forested areas. Gardening also provides a welcome break from our increasingly tech-dominated lives. A study found there were significant differences in mood when comparing participants’ response to two tasks: working on a computer and transplanting. “In a recent survey, 80 per cent of British people believe gardening had a positive impact on their mental health... the benefits were even better than the gym.” When participants were transplanting, they experienced lower stress levels than when they spent time in front of a computer. Researchers also noticed participants had lower blood pressure when transplanting, suggesting there’s a physical basis for the de-stressing effect of gardening. Additionally, research led by Vrije University Medical Centre in the Netherlands showed that simply looking at an image of a green landscape induced relaxation, in contrast to the constant demands for attention of urban landscapes. “Short durations of viewing green pictures may help people to recover from stress,” van den Berg told The New York Times. 2. Grounding and strengthen connections Gardening fosters a sense of grounding, as it helps us to reconnect with our roots as human beings. People who get involved in gardening often experience a deeper sense of belonging and connection with nature. This is no small feat: think about how disconnected the majority of people are from something as basic as the origin of the food they eat. By contrast, gardening grounds you in the value of growing your own food – even if you’re 'only' growing herbs. This sense of grounding also applies to the social sphere. Gardening can help strengthen your connection with others and offers an opportunity to meet people with the same interests. Visiting your nearest urban garden or allotment can connect you with like-minded folk. One benefit of gardening is reduced isolation shutterstock/Tania Kolinko 3. Staying present Staying in the present moment through mindfulness has a long list of benefits, such as reduced rumination and stress reduction. Gardening is a way of practising mindfulness as you need to concentrate on what you're doing. Furthermore, you can also take time to enjoy the beauty around you. Indeed, all tasks related to gardening (such as digging, pruning or weeding) force us to focus on the task in hand, and in doing so we’re more likely to stay in the present and put aside our worries, even if it’s only temporarily. 4. A sense of purpose Another benefit of gardening for mental health is that you can achieve a sense of worth and purpose. This happens when you get directly involved in something that is hands-on and you can see the end result of your effort. There’s a sense of pride and validation in choosing the plants, herbs and flowers that make you happy, and the pride you feel with nurturing them. In fact, studies show that gardening causes an increase in feel-good hormones like dopamine and serotonin, as helping plants grow stimulates our identity as nurturers. 5. Reduces the risk of Alzheimer's Gardening is related to better brain function and to improved concentration and memory. Some studies have found that it can even reduce the risk of Alzheimer’s and dementia. One long-term study from Australia followed nearly 3,000 older adults for over 15 years, tracking incidence of all types of dementia and assessing a variety of lifestyle factors. The researchers concluded that daily gardening was the single biggest risk reduction for dementia, reducing incidence by over a third – 36 per cent to be precise. “People who get involved in gardening often experience the mental health benefit of a deeper sense of belonging and connection with nature.” The factors that cause Alzheimer’s and its progression are poorly understood. However, as gardening involves so many of our critical functions, such as learning, strength, endurance, dexterity and problem solving, it could be this combination that contributes to warding off the illness in older adults. RELATED: How to Talk to a Parent With Dementia 6. Helps you to keep in shape Gardening involves a lot of physical exercise and so is a form of physical therapy. Weeding, digging, and carrying bags and pots around are all a good workout that can help you keep in shape. According to SAGA magazine, just half an hour of these fat-burning gardening activities can help shift a lot of calories: Digging and shovelling: 250 calories Mowing the lawn: 195 calories Weeding: 105 calories Raking: 100 calories What’s more, regular workouts can help you sleep better, and restful sleep is another essential element in achieving good health. Gardening creates a sense of purpose and achievement shutterstock/Alexander Raths 7. Strengthens your immune system You can strengthen your immune system simply by being exposed to natural light and Vitamin D while you’re gardening outdoors. In turn, this helps build resistance again chronic disease. Interestingly, it's also been suggested that the dirt you end up with under your fingernails may help to boost immunity. Mycobacterium vaccae, a so-called 'friendly' soil bacteria which is common in garden dirt, has been shown to alleviate symptoms of allergies, asthma and psoriasis, all of which can stem from a weakened immune system. In fact, Mycobacterium vaccae has also been shown to reduce depression, so don't be afraid to get your hands dirty: the bacteria can be absorbed by inhalation or ingested from your vegetables. Conclusion: gardening benefits our mental health These are only the proven benefits of gardening for mental health. In this post, we’ve seen that gardening is a natural anti-depressant that can have a powerful reset effect in our minds and bodies. Getting green-fingered is an accessible activity that requires minimal investment. If you have a balcony, a window sill, or even hanging space in your home, you can start gardening and experience a boost in happiness and well-being. It’s that simple! ● Main image: shutterstock/iko 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 Organic food | Kitchen garden | Self care Written by Dee Marques A social sciences graduate with a keen interest in languages, communication, and personal development strategies. Dee loves exercising, being out in nature, and discovering warm and sunny places where she can escape the winter.

When we are stuck making a decision, inner turmoil or internal conflict often arises, leading to both mental and physical health issues. Psychologist Stanislava Puač Jovanović explains the meaning of inner turmoil, why it develops, and five steps you can take to move past it. For most of my adolescence and adulthood, I felt internal conflict about where to live. My mother is from one country, and my father was from another. When I was 14, they divorced. Suddenly, my family was scattered across Europe. So, my inner turmoil started. Where – or rather with whom – to live was a burning question during the period of my parent’s divorce. The same issue arose when I had to pick a high school, then college — and after graduation, when I was supposed to get a job. In fact, battling these internal conflicts and turmoil didn’t truly leave my side until recently. And I do not exclude the option of it becoming current again at some point in the future! Inner turmoil AKA internal conflict is everyone’s known (and rather unpleasant) companion. It does not matter if you are picking a shirt or a spouse. Internal conflicts are usually inseparable from the decision-making process. Therefore, we have little choice but to accept their presence. We can, however, understand inner turmoils and learn how to resolve the chaos they tend to cause. In this article, I'll explain: What inner turmoil is and what adversities may come with it What causes internal conflict How to move past it First, let us get to know inner turmoil and why it might be the wrong place for you to stay for too long. What is inner turmoil and why is it bad? Inner turmoil is not, strictly speaking, a phrase that psychologists would use. However, it describes the experience very well. As already mentioned, the term that is used in academic psychology is inner or internal conflict. Internal conflict is one of the prime notions of psychoanalysis. Sigmund Freud described conflicts as a consequence of the coexistence of two or more incompatible elements in a person’s psyche. These elements can be your needs, wants, beliefs, expectations, actions — conscious or unconscious. Simply put, two forces are clashing inside of you. Inner turmoil or internal conflicts cause mental and physical health issues It could be that there are two (or more) options that seem alluring. This is the “easiest” of the conflicts. For example, you could be courted by two people who both attract you. However, by virtue of the situation, when you pick one, you lose the other. Adding to the ordeal is a common effect — the option you dismissed will start looking more appealing. Double-avoidance conflict is a more difficult one because you must choose between two unfavourable options. For example, you might need to decide if you want to be unemployed and broke or accept a job you hate. RELATED: 7 Ways To Develop A Can-Do Attitude Quotes About Worrying: 6 Powerful Sayings To Free Your Mind Discover The 10 Keys To Happier Living Approach-avoidance conflict is something you experience when one option has qualities that both attract and repel you. Moving to a city that you do not like but that offers a better professional outlook is a good example. Or dating someone who you are physically attracted to but whose personality you are unsure of. The problem with this sort of inner turmoil is that the more you approach the option, the more the anxiety grows. On the other hand, the more you move away from it, the more you start to desire it. Why is internal conflict bad for you? As I said before – inner turmoils are not something we can avoid. They are a part of our lives. However, staying in one for too long can be bad for you. Why? When you are not at peace with yourself and do not understand your preferences, you will probably have a hard time getting along with others. Inner conflicts and ambivalent desires transfer to your close relationships. “Moving past inner turmoil and internal conflict means making a move. Whether it's a psychological change or an enacted decision, something has to happen.” Inner turmoil or internal conflict in which you are not clear about your role and identity, as this theoretical paper demonstrated, can make you underperform in negotiations in business. Any other sort of negotiations, it may be added, can be affected by your inability to decide which position and role you are taking. When dealing with internal conflicts and battles, you might find yourself unable to move forward. Research confirms that when you are ambivalent, regardless of how much power in a situation you may have, you will probably remain inert and avoid action. Furthermore, inner turmoil can lead to a range of emotional and physical disturbances. Irritable bowel syndrome, for example, has been found to be associated with internal conflicts. In particular, you may be at risk of the syndrome if you feel uneasy about being emotionally open and expressing your feelings. What causes inner turmoil and internal conflict? Remember my example from the beginning of the article? As I was born and spent most of my life in my father’s homeland, I felt more at home there. On the other hand, it was wiser to move to my mother’s homeland as it has incomparably better living standards. Not to mention wanting to be with my little sister, who was 4-years-old at that point. Understandably so, a long list of problems and issues (logistical and emotional) intertwined with the whole situation. In short, it was a hot mess. And, my inner turmoil was equally as intense. What caused it was too many elements of the situation that did not align with each other. Conflicting needs, beliefs, actions and expectations cause internal turmoil and inner battles. According to the classic psychoanalytic theory, our Ego has to serve three masters. It has to find a way to reconcile the external world’s demands, instinctual needs and desires (Id), and the ethical and moral principles we acquired growing up (Super-Ego). Needless to say, there is rarely harmony between these masters. Internal conflict: our ego has to serve three masters So, inner turmoil arises. You simultaneously want and do not want something. Your longings might clash with your principles. You know that one option is rational, but your heart desires another. Many elements interweave, and you end up in a state of internal chaos. It is an entirely natural position, a part of being a human. You could, for example, be in an utterly unhappy marriage. However, you were raised to consider a divorce as something outright wrong. Your need to feel psychologically well and your ethical beliefs oppose each other. You might long to do something creative in life and be an artist, but you feel pressured to meet your family’s hopes and find an office job. Your true desires and wish to please your loved ones’ expectations clash. Or, you have needs that do not match social norms in your culture, like sexual orientation. The authentic You is not in line with society’s standards, and an inner turmoil and conflict is born. “Once you have committed to leaving the state of turmoil, help yourself decide what you want and what you will do.” You might find yourself falling for your friend or a coworker. You yearn to make a move, but it poses a risk of losing them and destroying the existing relationship. Your feelings conflict with your desire to maintain the safety of what you have now. You may be torn between your roles of an individual, child, parent, friend, professional, spouse, and the desires and expectations that come with those roles. How to move past internal conflict If you're wondering how I resolved the conflict of where to live — I had to make a choice. I was compelled to do so when external circumstances called for it (the divorce, the schooling). But, the time came when I did not have to make a choice — I could merely succumb to inertia and avoid making any commitment. And I did for a long time. Nonetheless, I could not keep dodging a decision forever. Because moving past inner turmoil and internal conflict means making a move. Whether it is a psychological change or an enacted decision, something has to happen. Otherwise, you remain stuck within the whirlpool of conflicting needs and perspectives. So, here are 5 steps you need to take to start dealing with internal conflict: 1. Understand the turmoil Clinical practice shows that you need to explore the symptoms of the conflict — how is it manifested and in what situations do you notice it? What emotions and beliefs are keeping it alive? What rigidities in your mind are preventing you from leaving the conflict behind you? How do you usually try to cope with it? Knowing your most profound traits and desires (even the dark ones) is a must of authentic living and a prerequisite for resolving any inner conflict. 2. Make a decision As I've explained, one of the adversities of inner turmoils is a tendency for inertness they may throw you into. Give yourself enough time to contemplate — but do not procrastinate. Bring yourself to make a move. Fear of change, dread of making a wrong choice, feeling lost in life, or undefined anxiety are perfectly understandable reactions. However, putting a decision off is a kind of self-sabotage. So, promise yourself you are going to move ahead — and do so. Making a choice is essential to escape inner conflict 3. Facilitate the choice Once you have committed to leaving the state of turmoil, help yourself decide what you want and what you will do. Talk to friends, a psychotherapist or a coach, make pros and cons lists — whatever works. 4. Stop feeding the conflict When you have deciphered what has caused your inner turmoil and what you want to do about it, stop adding to the anxiety it causes. For example, if you want to get a divorce, stop evoking the thoughts of how “wrong” it is to do so that your parents or culture imposed on you. 5. Believe in yourself We often feel hindered by self-doubt. You might want to apply for your dream job but are reluctant because you believe you are not good enough. Give yourself plenty of self-love and practise self-compassion. You can do it. Even if you make a wrong choice, you are capable of mending the damage. Takeaway: see inner turmoil as a hint Internal conflicts are anything but a pleasant experience. A quote from Søren Kierkegaard’s ‘Either/Or’ illustrates the anguishing nature of human lives: “Hang yourself, you will regret it; do not hang yourself, and you will also regret that; hang yourself or do not hang yourself, you will regret both; whether you hang yourself or do not hang yourself, you will regret both.” Now, Kierkegaard was a philosopher, hence the hanging. Yet, if you translate the idea to any other choice, the message is clear. Whatever we choose and do, we will probably end regretting it and up believing that the other option was better. However, it does not mean that we are doomed to despair about missed opportunities and errors we made. Instead, approach your inner turmoil as a hint. Meaning that something is going on inside of you, and you need to figure it out. Embrace internal conflicts as a call from your unconscious mind to explore your soul. Use it as a beacon. Let it guide you towards knowing yourself — and making decisions that follow your authentic nature and needs. • Images: shutterstock/ArtFamily, shutterstock/Pixel4Images, shutterstock/ESB Professional happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up for free to enjoy: ■ our happiness magazine with practical life tips ■ sharing and supporting others in our happiness forum Authenticity | Self-help | Coaching | Kindness Written by Stanislava Puač Jovanović Stanislava Puač Jovanović has a master’s degree in psychology and works as a freelance writer and researcher in this area. Her primary focus is on questions relating to mental health, stress-management, self-development and well-being.

Can an abundant mindset radically affect our choices and determine the course of our lives? Sonia Vadlamani believes so. Here she shares explains the meaning of abundance mindset and mentality, and offers eight simple yet effective ways to cultivate them. When Henry Ford famously stated, “Whether you think you can, or you think you can't – you're right”, he was emphasizing how our attitude and beliefs determine our success or failure. While we may not realize it, self-limiting thoughts can have a lasting negative impact on our lives, whereas positive reinforcements and a bright outlook on life can help us make better choices, resulting in successful outcomes. The term 'abundance mindset' was first coined by Stephen R Covey in 1989, in his best-selling book The Seven Habits of Highly Effective People. According to Covey, those choosing an abundance or abundant mindset believe that there are unlimited resources available for every individual, and that long-term success warrants creation of a win-win situation for all. Abundance mindset vs scarcity mindset In contrast, Covey refers to scarcity mindset as viewing life as a limited resource, wherein one can get only a share of the pie, while the rest is reserved for others. Those with scarcity mindset believe there just isn’t enough love, time, or money out there for everyone: each thought and every action of theirs is an endeavour to grab the limited opportunities. Adopt a mindset of abundance for positive changes An experimental study based on neuroimaging revealed that abundance mindset enables individuals to make goal-oriented decisions. On the contrary, those with scarcity mindset perceive limited resources to be available to them, which may impact their decision-making abilities adversely. A victim of the scarcity mindset myself until a few years ago, it took me a while to realize that I was limiting myself by remaining in the ‘if only’ trap – assuming that my life would be perfect if only I earned a certain amount of money, bagged that exclusive contract, went on that dream vacation, etc. When I eventually realized that my scarcity mindset was confining me in a victim complex, I consciously looked for ways to expand my awareness and recognize all the growth opportunities around myself. Indeed, escaping the scarcity bubble might seem impossible at first, but consistent focus and determined action plan drawn towards developing an abundance mindset helps immensely. “Those with an abundance mindset and mentality can perceive the highest potential in every situation. There are always more options, great possibilities and unlimited resources for the abundance-minded.” Sometimes, it may be easy to confuse scarcity mindset with a temporary setback, like being in financial shortfall. Being broke could be a short-lived situation in your life – in fact, not having access to everything you ever desired could prove to be a valuable lesson and help you to be grateful for everything you do have. How is an abundance mindset beneficial? An abundant mindset or abundance mentality is believed to favor personal and spiritual growth. Psychology professor Carol Dweck revealed that people with “growth mindset” believe that talent is merely the starting point and abilities can be honed with consistent efforts towards betterment. These individuals tend to be more equipped to deal with stressful situations and believe in their ability to generate more successful outcomes as compared to those with a 'fixed mindset'. Individuals with abundance mindset are perceived to be: more creative and inspired to create favorable outcomes for everyone around unfazed even through adverse circumstances more assured about their ability to create high-value results of an amplified magnitude more focused on creating meaningful, unhindered, satisfying life experiences 8 ways to develop a more abundant mindset Here are some practical and effective ways to start creating a life of abundance. Incorporate them into your life and try to witness positive changes. 1. Believe in infinite possibilities Those with an abundance mindset and mentality can perceive the highest potential in every situation. While scarcity mindset imposes a perceived limit on the resources available, there are always more options, great possibilities and unlimited resources for the abundance-minded. RELATED: 7 Ways to Develop a Can-Do Attitude Training your mind to see limitless opportunities in place of shortcomings can be a gradual process. You can start by deliberately expanding your awareness while relaxing your focus, and then asking yourself how you could approach a situation from a different perspective, in a scenario where you know you couldn’t fail. 2. Understand the power of your thoughts “What you think, you become. The mind is everything,” Buddha taught us. The law of manifestation asserts that our inner world reflects our outer reality, and that our thoughts, beliefs, and emotions determine what we manifest into the physical world around us. Taking time to notice the kind of self-limiting or scarcity-based thoughts you experience would allow you to identify your thought patterns and shift them gradually towards abundance. An abundance mentality encourages the best version of you 3. Stop comparing yourself to others Scarcity mindset can compel individuals to constantly evaluate how they compare with others. However, those with abundance mindset tend to only compare themselves with regards to the vision and standards they set for their own selves. 4. Incorporate gratitude as a daily practice Gratitude is a powerful emotion for creating abundance. In fact, there is ample scientific research that establishes the benefits of gratitude as a daily practice, like improved mental health, stronger relationships, and enhanced personal happiness. RELATED: Top 5 Benefits of Gratitude Practice Keeping a gratitude journal is one of the easiest ways to integrate gratefulness as a daily ritual and harness the benefits of an attitude of gratitude. Gratitude meditation can also help you build a habitual focus on appreciation of good things in life. 5. Build win-win situations for all Those with scarcity mindset view life as a defined 'cake' and believe that if someone gets a big slice of the cake, the others are left with smaller portions. Abundance mentality views life as a sum of collaborative efforts instead of competitive endeavors. RELATED: When Life Gives You Lemons, Try Lemonading! Creating win-win solutions through interaction and collaboration can lead to mutually favourable results – this way, there is plenty of cake for everybody. 6. Be willing to learn According to Covey, the desire for learning and growth towards mastery experiences forms the basis for abundance mindset. The key to abundance is to make learning a habit and to create mastery experiences in at least one area of your interest. “Abundance mindset is believed to favor personal and spiritual growth. People with growth mindset believe that talent is merely the starting point and abilities can be honed with consistent efforts towards betterment.” James Clear, the author of the best-selling book The Power of Habit explains how the principle of ‘marginal gains’ or tiny improvements on a daily basis can aggregate over time. This brings about a dramatic shift in how we achieve successful results. Indeed, by making 1 per cent improvements in small areas in your life consistently, you could witness exponential growth and create remarkable results for yourself as well as others around you. 7.Create daily affirmations that encourage abundance Scarcity mindset stems from fear; be it the fear of inadequate resources or insufficient skill to achieve one’s goals, etc. An experimental study by J. David Creswell et al pointed out the benefits of self-affirmation in the form of improved problem-solving abilities even in stressful situations. RELATED: How to Find Meaning in Life: 7 Strategies Using daily affirmations can help bring about a gradual yet steady shift in your mindset from scarcity to abundance. Start with jotting down your fears and worries. This will help you expand your awareness. Next, make a suitable action plan as a response to these concerns in a way that will enable you to overcome your fear of failure, so you can lead a more meaningful and fulfilling life. Start your day with positive affirmations 8. Surround yourself with others with abundance mindset “You are the average of the five people you spend the most time with,” stated Jim Rohn, and with good reason. Accordingly, choose to invest your time and resources in building a community of people who elevate your outlook on life and bring out the best in you. This will also help you minimize the unproductive time spent with ‘negative nellies’ or unsupportive and unproductive people who add no value to your life and only create stressful situations instead. Surrounding yourself with positive-minded and empowering people will help you develop an abundance mindset. Takeaway: Meaning of abundance mindset and mentality An abundance mindset and abundant mentality can have a positive effect on our physical health, emotional well-being, happiness, relationships and even our financial decisions. Keeping that scarcity mindset at bay might seem difficult to begin with, but by following the eight tips above you´ll be able to see that abundance mindset develop and shine through. • Images: shutterstock/sun ok, shutterstock/KieferPix, shutterstock/Hitdelight happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? Sign up for free now to: ■ enjoy our happiness magazine with practical life tips ■ share and support in our happiness forum Positive psychology | Motivation 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.

With anxiety and depression levels rising in kids, mindfulness and meditation are increasingly being employed by parents. Here are 7 of the best mindfulness books for kids on the market that can instill these two essential life skills, keeping children calm and centered. By Ann Vrlak. Would you like to introduce mindfulness to your child, but aren’t sure where to start? It has been wonderful to see the explosion of interest in mindfulness for kids – in schools and in homes all around the world. There is a growing body of research that shows how simple mindfulness practices – tailored for children – can help kids learn invaluable skills they can use their whole lives, like how to: Self-regulate emotions Improve self-esteem and confidence Relax when you’re stressed or worried Concentrate better Treat yourself with kindness and compassion Increase empathy With this impressive list, it’s no surprise that schools are incorporating some form of mindfulness exercises in elementary and high school classes. Furthermore, many parents want to know how to teach mindfulness themselves, to help their children navigate everyday stresses and conflicts, and to learn tools to relax or take a pause if they feel upset. There are so many books about mindfulness for kids to choose from. I’ve done the work for you by choosing my seven absolute favorites. They’re all also five-star rated by the parents and kids I’ve recommended them to. Storybooks Storybooks are one great style of mindfulness book that explain concepts to children. Here are three of the best that are currently on the market: 1. Moody Cow Meditates | Kerry Lee MacLean Peter the calf has a “stupid, rotten day when everything went wrong.” He woke up with a bad dream, his sister drew on his skateboard, and the day just goes downhill from there. He is so upset and angry his sister names him “Moody Cow” which just makes things worse! Moody Cow Meditates is one of the best mindfulness books for kids because it describes the kind of day we all can have when nothing goes right and no one seems to be on your side! Peter visits his wise grandfather who shows him how to create a mindfulness jar: he adds sparkles to a jar of clear water for each angry thought he has and then shakes the jar. RELATED: The benefits of meditation for kids His grandfather explains how the agitated, cloudy water is like his agitated mind, full of thoughts. And as the water settles down, and the sparkles settle, it’s just like when you calm down again and can see things more clearly. Grandfather gently takes Peter through the mindfulness jar practice from his upset mind to a quiet place. 2. Visiting Feelings | Lauren Rubenstein Visiting Feelings is a book that also looks at how to be with emotions in a healthy way. Rubenstein encourages kids, through gorgeous illustrations, to treat their feelings like unexpected visitors. How tall is this feeling? What colour and shape is it? Is it warm or cold? By asking these kinds of questions, the author is encouraging kids to observe feelings at arm’s length, to be curious about them, instead of thinking that something is wrong. Make friends with feelings, she says, and listen to what they have to tell you. “There is a growing body of research that shows how simple mindfulness practices – tailored for children – can help kids learn invaluable skills they can use their whole lives.” Rubenstein also gently asks kids to notice where feelings live in their body – another traditional adult practice of noticing the physical qualities of an emotion – like a knot in your stomach, that give you a concrete place to begin exploring the emotion. There is a “Note to Parents” in the back of the book about emotional intelligence and tips on how to help children link mindfulness to emotions. 3. Take the time: Mindfulness for Kids | Maud Roegiers This lovely mindfulness book for children has a powerful message: if you’re feeling bad, do something small to feel better. Be with your friends, feel the cold air on your cheeks, or do something you love. And, whether we’re five years old or 50, when we’re feeling sad or upset, we often feel like we have to fix something or do something complicated to feel better. Focusing instead on small, simple pleasures that are always around us if we take time to look, is a tool of health and well-being your child can nurture throughout their life. The beautiful, heartwarming illustrations in Take the Time... bring the story to life. 4. Zen Shorts | Jon J. Muth This is one of Muth’s delightful mindfulness for children books that features the wise panda, Stillwater. Zen Shorts begins with a large, panda suddenly appearing in Michael, Karl and Addy’s back yard. He’s a mysterious fellow and a storyteller who soon has the children entranced with classic meditation stories put into kids’ language: someone who shows compassion for a robber and the man who says, “Maybe” to a whole series of life events that everyone assumes are “good” or “bad.” Kids also love Zen Happiness, Zen Socks and other books by Muth. Books with mindfulness exercises for kids Each of the following great books has sections explaining the principles and benefits of mindfulness for children, teaching tips and lots of specific mindfulness exercises you can do with your children. 5. Planting Seeds: Practicing Mindfulness with Children | Thich Nhat Hanh and the Plum Village Community This book by beloved Buddhist teacher Thich Nhat Hanh shines with love and respect for children, and how to nurture their growth through simple meditation practices. Hanh talks about meditation as a way to plant the seeds of self-awareness, relaxing through breath, recognizing your connection to nature, nurture compassion and community, embrace emotions – and more. All the ideas are accompanied by simple, engaging exercises kids can do on their own or with a guide – and many are included on an accompanying CD. RELATED: Thich Nhat Hanh – his life in quotes and teachings My personal favourite to do with kids is the Pebble Meditation. Kids gather four pebbles to represent a flower, mountain, still water and space, and use them in a meditation to emulate each of their qualities: “Fresh like a flower... Solid like a mountain.” This meditation, and others, builds on kids’ imagination and ability to embody positive and resilient states. Every chapter in Planting Seeds is grounded in caring for children, and encouragement to explore their inner and outer world with kindness for their own sake and the sake of all beings. 6. Child’s Mind: Mindfulness Practices to Help Our Children be More Focused, Calm and Relaxed | Christopher Willard This is an excellent mindfulness book for kids if you would like to know more about the psychological applications of meditation for children – for everyday challenges and for kids who are troubled by chronic anxiety or depression. Willard is a clinical psychologist and psychotherapist with a deep experience with mindfulness and meditation. He talks about meditation’s effect on kids’ mental, emotional and physical well-being in easy to understand language, and how parents can use mindfulness to help their children overcome difficulties. “ If you’d like to explore the world of mindfulness books for kids, all of these titles will give you and your child an experienced, caring and fun place to start.” Child's Mind features a creative range of mindfulness practices like The Universe in a Raisin; Hugging Meditation; Everyday Mindfulness, Everyday Games; and, Homesickness Meditation. All encourage kids to mindfully and gently explore what’s happening for them. I use many of his exercises with my young mindfulness students for the balanced way he shows kids how to accept and honour their own feelings, and how to do mindful things to feel better. RELATED: The benefits of meditation for kids 7. Sitting Still Like a Frog: Mindfulness Exercises for Kids (and Their Parents) | Eline Snel If you’d like a short, approachable book about why mindfulness is a great skill for kids, read Sitting Still Like a Frog. Each chapter in the book explains a mindfulness concept or skill, and includes one or two exercises for kids to practice with. Some of the concepts Snel explains are Training your Attention Muscle, Weathering the Storm Inside and The Conveyor Belt of Worries. She uses imagery to great effect to help kids relate to their feelings, thoughts and experiences in entertaining, mindful ways. RELATED: 6 secrets to raising happy children Snel also includes short exercises parents can use with everyday routines, like meals and bedtime. She makes all the concepts fun and has a warm way of communicating. This book also includes a CD with many of the best guided practices. There is also an accompanying activity book with 75 mindfulness games. The takeaway: best mindfulness books for kids So, if you’d like to explore the world of mindfulness books for kids, all of these titles will give you and your child an experienced, caring and fun place to start. The books don’t just talk about mindfulness, they embody mindfulness in the way they talk about children and their needs, and the way they talk to kids in the stories and exercises. Most of these authors have more than one book, so you and your family can enjoy them together for a long time to come. • Main image: shutterstock/Tatiana Bobkova 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 with practical life tips ■ share and support in our happiness forum ■ learn with free online classes in our happiness Academy Meditation | Family activities 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.

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

Buddhism is a globally-practiced faith, but how did it diffuse from its birthplace? Ann Vrlak explores the spread of Buddhism, from a village in modern-day Nepal to the Western world. Buddhism was born in a village in the Indian sub-continent over 2,500 years ago. Today, it is a global faith practiced by about 7% of the world’s population – over 500 million people. The Buddha’s teachings on suffering, impermanence and the path to personal freedom spoke to people in all walks of life. His broad understanding of human psychology made his teachings accessible. People could relate the values and beliefs to their own struggles. Buddhism is a non-theistic religion, so it was well suited to blend with other regional traditions and cultures – to influence them and be influenced by them. Buddhism’s emphasis on personal growth and responsibility most often enriched other traditions, rather than conflicting with them. If you didn't already know, this is called “syncretism” – the integration of different cultures, philosophies or religions. The Early Movement of Buddhism There was, of course, no technology in 500 BCE – no phones, no email and definitely no internet! The spread of Buddhism literally happened by word of mouth, through trade routes, missionary work, influential leaders and cultural exchanges of the time. Like.a butterfly, Buddhism travelled wide and far! One of the most powerful patrons of Buddhism’s early spread was Emperor Ashoka whose Maurya Empire included most of what we now know as India and Iran. Ashoka’s conversion to Buddhism in the 3rd century BCE was profound. He used his vast resources to establish monasteries and build sacred Buddhist structures (called stupas). His missionaries spread Buddhism throughout Central and Southeast Asia, as well as Sri Lanka. Buddhism Diffuses Through the Trade Routes The spread of Buddhism was accelerated by the vast web of trade routes of the Silk Road, stretching from China, through India and Persia, into some corners of the Mediterranean. Buddhism eventually took hold in China around the 2nd century CE, through waves of merchants and monks who brought Buddhist teachings and artefacts. The sharing of goods came with the sharing of Buddhist ideas and practices. Buddhism’s expansion can be seen in archaeological evidence along the Silk Road. There are many ruins of monasteries along the way, with remnants of written scriptures. “The spread of Buddhism was accelerated by the vast web of trade routes of the Silk Road, stretching from China, through India and Persia.” One of the most breathtaking sites is the Mogao Caves of China, built around 300 CE. The Caves are a UNESCO World Heritage Centre that features an ornate temple, a labyrinth of caves, miles of murals and thousands of sculptures. They tell the story of the rich Buddhist culture that thrived along trade corridors. Buddhism spread further throughout Asia, along with the expansion of trade in China, as well as Korea, Japan and Tibet. Historians date the first sustained contact with China during the Han Dynasty from 200 BCE to 200 CE. Ancient stupa in the Himalayas, Nepal Like other regions, there was the cross-pollination of values and practices between Buddhism and the Chinese traditions of Taoism and Confucianism. For example, the Taoist idea of wu wei (meaning “effortless action”) influenced Buddhist approaches to meditation. Another branch of Chinese Buddhism – Ch’an later known as Zen – migrated to Japan in the 6th century CE where it remains an enduring branch of Buddhism. RELATED: Do Buddhists Believe in God? The Dalai Lama is the most recognized leader of Tibetan Buddhism. This form of Buddhism is a rich spiritual tradition, with a vast range of meditation practices, many aimed at helping practitioners reconnect with the wisdom of the body. You may have seen elaborate images from this tradition that portray deities who embody aspects of the awakened mind – from anger that provides energy for change, to benevolent deities who personify compassion. The other predominant form of Buddhism from Tibet is Vajrayana that arose in the 8th century CE. Vajrayana is founded on esoteric practices that create a “direct path” to enlightenment, through intense meditation, study, visualization and time spent in a monastic environment. Buddhism Spreads into the West Buddhism reached Western society in Europe and North America in the 19th and 20th century, through a growing academic interest in Buddhist texts and the arrival of prominent teachers. The thread of individualism in Buddhist teaching – that personal growth and understanding is the core of spiritual life – fit well with the personal autonomy valued in Western culture. Buddhism encouraged personal exploration and validation of The Silk Road propelled the spread of Buddhism In the early 1900s, Buddhism spread to Europe and America through a network of Buddhist centres where people could learn meditation and Buddhist philosophy. Buddhist organizations sprang up to offer retreats, workshops and sangha – a group of people with the same aspirations who support each other. A Global Community The greatest concentration of Buddhist practitioners remains in the East, predominantly in Thailand, China and Japan. There is also widespread interest in Canada, the US and the UK. “In the early 1900s, Buddhism spread to Europe and America through a network of centres where people could learn meditation and Buddhist philosophy.” But, no matter where you are in the world today, you will likely be able to find a Buddhist study group or centre. You can also find ways to learn and practice through reputable online communities. RELATED: How To Practice Buddhism For Beginners Buddhism has played a central role in the explosion of interest in meditation and mindfulness over the last few decades. Seekers are drawn to the many forms of practice that can teach valuable skills for well-being, like cultivating compassion, concentration and equanimity. The different facets of Buddhism allow people to choose how they would like to begin – with a daily meditation practice, studying values and philosophy, or even choosing a period of monastic life. Takeaway: how buddhism spread The expansion of Buddhism from a town in the Indian sub-continent to a global religion is a true success story – and it is still being written. The practicality and adaptability of the Buddha’s teachings have allowed it to fuse with other philosophies and religions, in different places and in different times. Indeed, modern society’s embrace of Buddhist practices is a testament to the ongoing resilience of the Buddha’s path. • Images shutterstock/Belight, shutterstock/kiwisoul, shutterstock/Erman Gunes, 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 with practical life tips ■ share and support others in our happiness forum Altruism | Acceptance 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.

Die weltweite Verbreitung des Coronavirus wirkt sich negativ auf unser Stress- und Angstniveau aus. Zum "Stress Awareness Month" April, zeigt dir Dee Marques 11 wissenschaftlich fundierte Möglichkeiten, wie du Stress reduzieren kannst. Stress ist eine der größten gesundheitlichen Herausforderungen der heutigen Zeit. Während eine geringe Menge von positivem Stress gut für uns sein kann, besteht die Gefahr, dass anhaltender chronischer Stress ernsthaften Gesundheitsproblemen führen oder diese verschlimmern kann. Da der Coronavirus derzeit auch die Gesundheit und das Wohlbefinden der Welt testet, merken viele von uns ein erhöhtes Stress- und Angstniveau. Seit 1992 ist der April in den USA der Monat des Stressbewusstseins. In diesem Jahr ist klar, dass die Notwendigkeit an einem Bewusstsein über Stress so groß wie nie zuvor ist. In Amerika geben mehr als 55 Prozent der Menschen an, sich tagsüber gestresst zu fühlen - eine Zahl, die weit über dem globalen Durchschnitt liegt (35 Prozent). In Deutschland fühlen sich sechs von zehn Menschen beruflich oder privat gelegentlich gestresst, 23 Prozent sogar häufig. In der Tat ist Stress nicht „nur Stress“, da er sowohl unsere geistige als auch unsere körperliche Gesundheit beeinflusst (siehe: Burnout). Studien zeigen einen engen Zusammenhang zwischen Stress und psychischen Erkrankungen wie Depressionen und Angstzuständen. Andere Nebenwirkungen von nicht verarbeiteten Stress sind Wut, geringes Selbstwertgefühl, Einsamkeit und ein schlechteres Gedächtnis. In Bezug auf die möglichen Auswirkungen auf den Körper kann Stress alles verursachen: Von Kopfschmerzen über Verdauungsstörungen von Schlaflosigkeit, Haut- und Haarprobleme bis hin zu erhöhten Chancen, Herzerkrankungen zu entwickeln. 11 Möglichkeiten, sich schnell stressfrei zu fühlen Da Stress so weit verbreitet scheint, fragst du dich vielleicht, ob es überhaupt möglich ist, stressfrei zu werden? Komplett stressfrei zu sein, ist ziemlich schwer zu erreichen Aber es gibt definitiv Dinge, die du tun kannst, um deinen Stress abzubauen. Die wichtigsten erfordern weder viel Zeit noch Geld. Hier sind 11 Ideen, mit denen du versuchen kannst, Stress abzubauen und die Vorteile schnell zu spüren. 1. Die Kraft der Zimmerpflanzen Einer der ersten Schritte, die du in Angriff nehmen kannst, ist die Schaffung einer stressfreien Umgebung. Das ist nicht immer in großem Maßstab möglich, aber es gibt kleine Dinge, die du in deinem Zuhause und in deinem persönlichen Arbeitsbereich tun kannst. Zimmerpflanzen, so bescheiden sie auch erscheinen mögen, sind in letzter Zeit aus gutem Grund immer beliebter geworden - sie können deine Fähigkeit, mit Stress umzugehen, enorm steigern. In einer japanischen Studie wurden die Gefühle, die durch das Umpflanzen einer Pflanze entstehen, mit denen am Computer verglichen. Das Ergebnis zeigte, dass die Gruppe, die an einem Computer arbeitete, einen höheren Blutdruck hatte, während sich diejenigen, die mit Pflanzen interagierten, ruhig und beruhigt fühlten. In der Tat kann das Umsorgen von Zimmerpflanzen zu deiner häuslichen Umgebung einen großen Unterschied machen. Pflanzen können den Blutdruck senken und Stress reduzieren Shutterstock / Amilao 2. Atemtechniken Unser Körper reagiert auf Stress mit einem sogenannten Overdrive. Studien bestätigen einen Zusammenhang zwischen langsamer kontrollierter Atmung und dem Nervensystem: Tiefes Atmen erinnert das Gehirn daran, dass es Zeit ist, sich zu beruhigen. Das Gehirn sendet daraufhin dieselbe Botschaft an den Körper, um die Herzfrequenz zu stabilisieren und Verspannungen in den Muskeln zu lösen. Wenn du mit den Vorteilen einer kontrollierten Atmung nicht vertraut bist, kannst du mit deine Angstzustände mit verschiedenenTechniken kontrollieren und dich stressfrei fühlen. Einige Techniken stellen wir in diesem Artikel über mehr Achtsamkeit im Alltag vor. 3. Körperliche Aktivität Bewegung verursacht einen Anstieg der Endorphine, einer Form von Glückshormonen. Um einen stressfreien Zustand zu erreichen, ist regelmäßige Bewegung und Sport wichtig. Die Art und Häufigkeit des Trainings hängt von dir persönlich und deinem allgemeinen Gesundheitszustand ab. Als Richtlinie ergab eine medizinische Studie aus Finnland, dass moderates Aerobic-Training am besten für einen höheren Endorphinspiegel geeignet ist. Zu den Formen mäßig anstrengender Übungen zählen Radfahren, flottes Gehen, Tanzen und Wassergymnastik. Als Auswirkung von COVID-19 können wir das meiste davon derzeit nicht tun. Aber auch in der eigenen Wohnung, im Haus oder Garten gibt es Möglichkeiten der Bewegung, um die Stimmung und geistige Gesundheit positiv zu beeinflussen. 4. Körperliche Entspannung Um schnell stressfrei zu werden, ist es besonders effektiv, zu den oben genanten Punkten eine Mischung aus stimmungshebenden Übungen und beruhigenden Entspannungstechniken hinzuzufügen. Entspannungstechniken wie Tai Chi, Meditation, Yoga oder Achtsamkeit werden seit Jahrhunderten praktiziert. Das bewusste Entspannen deines Körpers oder Teilen davon, kann deine Herzfrequenz verlangsamen und den Stresshormonspiegel senken. Es stärkt außerdem das Vertrauen in dich selbst, mit Problemen umzugehen. Einige Techniken, die du ausprobieren kannst, sind progressive Muskelentspannung, Massagetherapie, Qi Gong und Ashtanga Yoga. 5. Experimentiere mit ätherischen Ölen Aromatherapie gibt es schon seit Tausenden von Jahren. Schon im alten Ägypten waren sich die Menschen der Kraft aromatischer Kräuter und ihrer Rolle für das Wohlbefinden bewusst. Die Organe, die für unseren Geruchssinn verantwortlich sind, sind direkt mit den Teilen des Gehirns verbunden, die mit Emotionen verknpüpft sind. Daher kann die Exposition gegenüber bestimmten Gerüchen die Stimmung positiv beeinflussen und zur Verringerung von Angstzuständen beitragen. Aromatherapie: Schnüffeln, um Stress abzubauen Shutterstock / Madeleine Steinbach 6. Stell dir eine stressfreie Playlist zusammen Wir beginnen erst zu verstehen, welchen starken Einfluss Musik hat und inwieweit sie Stress abbaut. Wenn, wie der Dramatiker William Congreve aus dem 17. Jahrhundert sagte, „Musik Reize hat, um ein wildes Tier zu beruhigen“, kann sie uns doch sicher auch helfen, einen stressfreien Zustand zu erreichen, oder nicht? Eine Studie verglich das Stressniveau bei chirurgischen Patienten, die vor einer Operation Musik hörten mit dem von Patienten ohne musikalische Vorbereitung. Das Ergebnis war, dass diejenigen, die Musik hörten, einen niedrigeren Blutdruck hatten und sich weniger ängstlich fühlten. Einige Klänge und Rhythmen können effektiver sein als andere. 7. Nichts tun Sich von Aufgaben oder Verantwortlichkeiten überfordert zu fühlen, ist eine der häufigsten Ursachen für Stress. Manchmal ist die beste Antwort, alles auf Eis zu legen und nichts weiter zu tun, als auf sich selbst aufzupassen: etwas, das viele von uns während der COVID-19-Pandemie tun. Wenn es keine Option ist, nichts zu tun, solltest du weniger tun oder Dinge langsam und achtsam tun. Achtsamkeit gibt dir die Möglichkeit, langsamer zu werden, dich zu konzentrieren und dich deiner Reaktionen bewusster zu werden. Achtsamkeit wurde auch mit einer geringeren Aktivität in der Amygdala in Verbindung gebracht, dem Teil des Gehirns, der Angst- und Stressreaktionen auslöst. 8. Visualisierungstechniken Visualisierungstechniken können beruhigend wirken, wenn der Stress zu groß wird. Tauch in eine Szene ein, die dich glücklich und entspannt macht, und rufe dir jeden sensorischen Aspekt der Szene ins Gedächtnis, von den Gerüchen über die Sehenswürdigkeiten bis hin zu den Geräuschen. Indem du dich auf das sensorische Erlebnis als Ganzes konzentrieren, lenk deine Aufmerksamkeit von Stressquellen weg. Sobald dies geschieht, signalisiert dein Gehirn deinem Körper auch, sich zu entspannen. Forscher haben herausgefunden, dass Visualisierung (auch bezeichnet als "geführte Bilder") die Stimmung verbessern und depressive Symptome bei Multiple-Sklerose-Patienten verbessern kann, so dass sie sicherlich auch im Alltag einen positiven Effekt haben können. 9. Teile deine Sorgen Geteilte Sorgen sind halbe Sorgen. Zögere nicht, mit jemandem in deiner Nähe zu sprechen, wenn Stress überhand nimmt. Das Teilen deiner Sorgen kann ein Gefühl der Erleichterung hervorrufen. Wissenschaftliche Erkenntnisse unterstützen diese Annahme. So ergab eine Studie, dass die Offenlegung von Sorgen- und Angstgefühlen gegenüber sympathischen Personen das Stresshormon Cortisol reduziert. Manchmal ist es einfach, die Sorgen mit einer fremden Person zu besprechen. Die Gesprächstherapie ist wirksam beim Stressabbau, sei es persönlich oder telefonisch. Sprechen ist ein Weg, um Stress zu reduzieren. Shutterstock / Monkey Business Images 10. B-Vitamine zur Unterstützung gegen Stress Wusstest du, dass bestimmte Vitaminmängel zu einem erhöhten Stressgefühl führen können? Eine stressfreie Ernährung sollte besonders reich an Vitamin-B-Komplexen sein. Einige Forscher teilen die Annahme, dass diese Vitamine Homocystein senken können. Homocystein ist eine Aminosäure, die in Stresssituationen ansteigt. Es ist daher eine gute Idee, deinen Speiseplan zu überarbeiten, um sicherzustellen, dass er gute Mengen an Vitamin B-reichen Lebensmitteln wie Vollkornprodukten, Hülsenfrüchten, dunklem Blattgemüse, Samen und Nüssen enthält. Wenn du dies zur Gewohnheit machst, kannst du deine Stimmung verbessern und die durch Stress verursachte geistige Müdigkeit verringern. VERWANDTES THEMA: Gute Laune Lebensmittel 11. Ehre dein wahres Selbst Manchmal ist Stress ein Ergebnis interner Konflikte. Es gibt Situationen, in denen wir uns entscheiden müssen: Wollen wir das tun, was wir in unseren Herzen als richtig empfinden? Oder tun wir etwas, um anderen zu gefallen und stellen unsere Grundwerte hinten an? Wir alle haben bestimmte Werte, die unser Leben bestimmen. Nimm dir etwas Zeit, um dich daran zu erinnern, welche für dich am wichtigsten sind. Einer der Schritte, um stressfrei zu sein, besteht darin, Spannungen oder Diskrepanzen zwischen deiner privaten Person und deiner öffentlichen Person zu beseitigen. Diese Ausnahmezeit ist deine Gelegenheit, genau das zu tun und sich besser zu fühlen. ● Fazit Lass in diesen Zeiten nicht zu, dass Stress und steigende Angstzustände dein Glück beeinträchtigen. Obwohl wir alle stressige Situationen erleben, gibt es bis keinen Grund, uns davon überwältigen zu lassen. Wir verfügen über Werkzeuge, um unser inneres Selbst zu stärken und schnell stressfrei zu werden. Lasst sie uns anwenden! Warum also nicht den Stress Awareness Month nutzen und das Bewusstsein für Stress in einen stressfreien Alltag nutzen? Hauptbild: Shutterstock / Baranq Geschrieben von Dee Marques Dee hat einen sozialwissenschaftlichen Abschluss, den sie mit großem Interesse an Sprachen, Kommunikation und Strategien verknüpft. Sie liebt es, zu trainieren, draußen in der Natur zu sein und warme und sonnige Orte zu entdecken, an denen sie dem Winter entkommen kann.

Exhausted by that ever-growing to-do list? These productivity hacks from Sonia Vadlamani will teach you how to get shit done by avoiding distractions and improving your ability to focus. Life can get overwhelmingly busy as we navigate a whirlwind of jobs and responsibilities each day, often leaving us feeling stretched too thin. Indeed, the daily grind can be exhausting, especially in a challenging economy, wherein many of us are forced to juggle multiple jobs just to stay afloat. Adding to this strain is the constant deluge of notifications on your phone and laptop – often distracting us from the task at hand and ultimately leaving us feeling guilty about our mounting workload. Reclaiming your focus back to your goals, responsibilities, and pending tasks can be the biggest hurdle to, well, getting shit done and feeling a feeling of achievement. The benefits of productivity hacks Most of us wish to be more productive, given that our list of to-dos and pending tasks often feels never-ending. With this in mind, productivity hacks are reliable and easily applicable methods to help us get more done in a day. What’s more, finding the right productivity tool that works for you can foster a sense of accomplishment, and the autonomy resulting from this can enhance your overall well-being and happiness levels. Productivity hacks: firstly, clear the clutter! Indeed, figuring out the right productivity hacks to bring some order to chaos can seem challenging. The answer lies in self-awareness and a bit of experimentation until you find the approach that suits you best. How to get shit done: 8 tips to boost productivity Boosting productivity doesn’t have to be complicated: it’s often about making intentional, small changes repeatedly. So, here are eight productivity hacks that can work wonders if applied to your daily life. 1. Organize your day into time blocks A study that researched over 100 productivity hacks declared time-blocking as one of the most effective. That’s because this technique helps you prfioritize your daily tasks with intention, enabling you to choose clarity over chaos. Most of us juggle different roles – such as worker, parent, carer – each day, which is exactly why dividing the day into multiple time blocks can aid us in getting shit done at a more efficient pace. “Use the time-blocking method to allocate specific slots and then batch all the similar or connected tasks together to make it easier to get shit done.” For instance, I currently balance blogging and creating food content part-time with freelance writing. I also volunteer at a local non-profit, take care of household chores, and try to exercise daily. To manage everything better, I use time blocking, dividing my week into manageable slots for personal and work-related tasks. This helps me stay organized, and I find that I’m able to tackle tasks without burnout, context-switching, or guilt about what's left undone. RELATED: Why is Volunteering Important? Here Are 7 Benefits it Offers In addition to simply getting my shit done, time-blocking also allows me to slot in some ‘me-time,’ which usually involves playing with my pets, catching up with a friend, reading a book or working on a jigsaw puzzle. 2. Plan your day the night before Deciding which tasks to tackle for the day and in what order can turn out to be a dreaded procrastination trap best avoided. In contrast, planning your day in advance enables you to get stuff done with intention and efficiency, eliminating any scope for decision fatigue and impulsiveness. Overwhelmed? Solid organization is crucial to get shit done Spend around 15 minutes each night planning your schedule for the next day. If appropriate, use the time-blocking method to allocate specific slots and then batch all the similar or connected tasks together to make it easier to get shit done. Known as task batching, this approach can help you stay focused, minimizing time wasted on unplanned activities. 3. Maintain a backlog of to-dos For long-term tasks or ideas you plan to work on in the foreseeable future, keep a backlog list. Instead of mindlessly inundating this backlog to-do list with tasks in a random manner, organize them by projects and sub-projects to manage your list with greater ease. Alternatively, you can also prioritize tasks daily, weekly, monthly, or beyond. Then each new week, bring forward tasks from your long-list into the daily or weekly one so you can focus on those. Make it a habit to review these projects and track their progress while planning your schedule for the next day. Adjust and revise as needed. As you may already know, getting things crossed off your to-do list creates a feeling of intense satisfaction! 4. Eliminate distractions Dstractions can be costly, especially if you’re trying to get stuff done on a tight schedule. Observe your surroundings and list out the usual disruptors that prevent you from getting shit done more often than you like. Research implies that in addition to killing the momentum and hampering our progress, frequent interruptions can be exhausting, stress-inducing, and increase the chances of you making errors with your work. MORE LIKE THIS: Why Can't I Focus? 8 Tips on How to Avoid Distractions ‘I Hate My Job!’ Cultivate These 6 Traits and Love Your Work Feeling Overwhelmed at Work? Here Are 9 Ways to Manage It For example, simple changes like putting your phone on silent, disabling notifications to avoid constant distraction, avoiding places with noise and movement etc., can improve your ability to concentrate entirely on the present task and head into that flow state – essential for getting shit done. 5. Declutter your workspace Whether you work from home or the office, excessive clutter can indisputably hinder your performance, thus impacting your ability to complete your tasks. In addition to boosting your productivity, decluttering your workspace can improve your mood, lower stress levels, and combat anxiety. If you do work from home, maintaining a designated workspace can help create a clear boundary between work and personal life. Home workers should create a designed workspace 6. Get a quick start with the 2-Minute rule The 2-minute rule is a simple technique to essentially stave off procrastination by reducing the decision-making time toward an important goal, action or milestone by just springing into action. In his renowned book Getting Things Done, David Allen suggests the underlying principle for the 2-Minute Rule: “If an action will take less than two minutes, it should be done at the moment it’s defined.” “In our fast-paced world, productivity hacks are a game-changer. Organizing your day and planning effectively are key drivers to getting more done.” Allen rationalizes the first two minutes as the ‘efficiency cutoff’ for the pile of small tasks that all of us often find piled up on our to-do list. So, instead of putting off these small tasks, simply switch into 'action' mode and address them head-on. You will notice the difference. 7. Utilize the Pomodoro Technique The Pomodoro technique is a useful time-management system if you – like myself – find yourself getting derailed by small distractions throughout the day, or feel overwhelmed by the amount of work still pending. It involves setting a timer to alternate focused time sessions with frequent microbreaks to enable prolonged concentration and keep mental exhaustion at bay. RELATED: 7 Ways to Develop a Can-Do Attitude Set your timer to 25 minutes and start working on the tasks you’ve set for the day, allowing yourself a 5-minute productive break. Repeat this cycle four times, or ‘Pomodoro’ rounds, to earn a longer restorative break lasting 15-30 minutes. You can use the breaks to get a snack, take a short stroll, or refresh with a brief meditation session. 8. Take ample breaks While productivity hacks work wonders and can be the key to getting shit done, as the Pomodoro technique suggests, the importance of taking breaks in between cannot be ignored. A survey study by Sooyeol Kim et al found that engaging in microbreaks can boost productivity significantly by improving work engagement and lowering fatigue rates in employees. So, whether you're implementing the Pomodoro technique or not, be sure to include plenty of breaks, with the goal of disconnecting briefly from work and returning refreshed to tackle the work head-on. Instead of planning a specific activity for the break time, follow your instinct and indulge in whatever feels right in that moment: listen to music, work on your knitting project, or simply practise Niksen, the art of doing nothing, and stare out the window! The takeaway: how to get shit done Productivity hacks are a game-changer, especially in today’s fast-paced world. Organizing your day and planning effectively are key drivers to getting stuff done. However, resist the urge to over-plan or schedule each activity down to every minute, as this can lead to further procrastination, stress, and burnout. By gauging your needs carefully and testing out different approaches, you can identify the ideal productivity hacks to help you regain control of your time and get shit done! • Images: shutterstock/Cardlrin, shutterstock/PeopleImages.com - Yuri A, shutterstock/Stokkete 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 with practical life tips ■ share and support others in our happiness forum ■ Develop with free online classes in our happiness Academy 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.

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

Are you living with insomnia or poor slumber? Practising restful yoga nidra encourages deep relaxation, ideal for promoting a healthy night's rest. Ann Vrlak shows you how to do yoga nidra for sleep with her 4-step yoga nidra scipt and meditation guide. If you're looking for a deeply restful meditation practice, read on to learn how to do yoga nidra. You can opt to meditate lying down or in bed, but yoga nidra is unique among meditation practices. Why? Well, in case you've never heard of it before, yoga nidra is an ancient meditation practice first found in written form around 700BC. Its aim is to guide you into a slow, delta wave state where two things happen: you profoundly relax and rejuvenate your nervous system, and you create a receptive state of mind ready to absorb an important intention. Is yoga nidra like other meditation? Many traditional meditation practices focus on being aware of thoughts and feelings – a kind of gentle alertness. Yoga nidra, as a general practice, or yoga nidra for sleep, are designed to take you from conscious states of mind, through relaxed states, to a deep, unconscious but still-awake state. Practise yoga nidra to profoundly relaxes your nervous system Yes, that does sound contradictory, but that is what makes yoga nidra a distinct practice. It came out of a meditation tradition that believes the most experienced sages were conscious, even in deep sleep. Today, the interpretation is less esoteric: that yoga nidra puts the body in a physiological state similar to restful sleep, but the person is awake. It immerses the body and mind in a profound state of relaxation. “Yoga nidra for sleep is designed to take you from conscious states of mind, through relaxed states, to a deep, unconscious but still-awake state.” This is another key difference from most other meditations which encourage staying awake: the goal is deep relaxation that may lead directly into sleep. The meditation is done lying down, guiding you through progressively more relaxed states. For these reasons, yoga nidra for insomnia is a common form of the practice. The benefits of yoga nidra The healing and rejuvenation side of your nervous system, the parasympathetic, is strongly activated by yoga nidra. A whole host of physiological processes are set in motion that improve how your body functions, from your immune system, to reducing stress hormones, to releasing melatonin – the natural chemical that helps with sleep and anxiety. Our yoga nidra script promotes deep relaxation, ideal for sleep We mentioned that yoga nidra for sleep and yoga nidra for insomnia are practises that can help the many thousands of people worldwide who do not have regular, restful sleep – one of the key components of health and well-being. How to do yoga nidra: 4 steps In a typical yoga nidra session, there are four phases: Setting an intention Moving through a body scan Breathing mindfully and accepting experience Ending with a visualization You can use the following yoga nidra script any time. It takes you step by step through how to do yoga nidra. However, practising yoga nidra for sleep, anxiety and insomnia are especially helpful if you have trouble getting off to slumber each night. “The meditation is done lying down, guiding you through progressively more relaxed states. Yoga nidra for insomnia is a common form of the practice.” This meditation practice can take anywhere up to one hour. To do a shorter practice, leave about 30 seconds between each line of the yoda nidra script. If you enjoy the practice, make the pauses as long as you like, to connect with and rest in the instructions. Yoga Nidra Script Turn off any electronic devices and make sure you will not be interrupted. Physical comfort is essential for yoga nidra. You will be lying down for the full practice, so gather blankets, pillows, bolsters and eye covers to set up your body for a supported, comfortable practice. Take as long as you need. When you are ready to begin, start to notice the full plane of contact between your body and the floor or surface beneath you – from the back of your head to your heels. 1. Intention Set an intention for this practice that is important for your personal growth and happiness. Choose something that you feel would have wide-ranging, positive effects on your life. Feel the importance and the effect of your intention. 2. Body Scan Begin a body scan practice, beginning with your thumbs. Become aware of any sensations of warmth, tightness, energy in your thumbs. As you do, consciously relax the area. Move your attention steadily, and fairly quickly, through the rest of your body. Your hands, your arms, your head, your torso, hips, legs and feet. Sense each part as much as you can, holding your intention to rest each part you are aware of. You are not only sensing, but consciously relaxing. 3. Breathing Become aware of your whole body, resting, heavy and supported. Shift your attention to the sensations of your breath. Feel the rising and falling of your chest as the air enters and leaves your body. Notice the breath broadening and collapsing your body to the sides, and to the front and back. Feel the slight echoes of your breath rippling out through your whole body. If thoughts and emotions are present, also let them rest in this relaxed, open body. Let them be, supported and held in this mindful space. On your inbreath, feel energy filling every cell. On the outbreath, feel the letting go, the rest. The flow of life from activity to relaxation. 4. Visualization See in your mind’s eye the vast expanse of space. Stars and planets sit amidst a dark, warm blanket of space. Wherever you look, there are objects with unimaginable space between them, out into infinity. Imagine your thoughts and feelings are like the stars and planets, and you are the observing, embracing space. This observing part of you is present, like space, always there between and behind your experiences. Feel that spaciousness within you, a freedom to allow everything within. To finish your practise of yoga nidra, remember your intention. Hold it in your mind and body. Let this positive intention for yourself permeate your being. Rest for another few moments, feeling the effects of this practice of yoga nidra in your mind and body. Bring some gentle movements back to your body and slowly open your eyes or continue resting if your aim is to sleep. How to do yoga nidra in four easy steps Takeaway: yoga nidra How did it go? You now know how to do yoga nidra for sleep and insomnia. You can also enjoy this unique practice any time you want to give your body and mind a deeply refreshing break. The restful, receptive state that yoga nidra generates is different from other forms of meditation or relaxation. Especially if you do the practice for longer periods of time, you can immerse yourself in a peaceful, rejuvenating space that is unparalleled. You create for yourself a safe space for all parts of your experience, to be held with warmth and acceptance. • Images: shutterstock/Koldunov, shutterstock/fizkes, shutterstock/wavebreakmedia 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 with practical life tips ■ share and support others in our happiness forum Hatha yoga | Stress management | Burnout 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.

Meditation before bed helps us to wind down our bodies and mind after a long day, encouraging restful and peaceful sleep. This 'how to meditate in bed for beginners' guide from Ann Vrlak will teach you all you need to know, including a simple 3-step practice. If you've ever tried meditation, you may know that one of the big challenges for many people is not falling asleep. So, it’s understandable that you might see falling asleep during a meditation practice as proof that you are “doing it wrong.” However, there are times when falling asleep during or right after meditation is actually proof you’re “doing it right!” Welcome to our short guide on how to meditate in bed for beginners. Our focus is how to use meditation before sleep, but please use this guide whenever you want are seeking a period of calm or rejuvenation in your day. Meditation before bed helps you wind down for sleep While it’s true that most meditation practices are centered around paying attention and staying alert, meditation is also uniquely suited to help you transition from a busy day, to a relaxed state, and then into a restful sleep. In fact, lying down while meditating or the traditional practice of yoga nidra have benefits that sitting meditations don’t. As you're probably aware, insomnia and poor sleep are worldwide problems. Tools that help you to fall asleep easily and have quality sleep are invaluable for your health and well-being. The benefits of meditating in bed Let’s look first at some of the many mental, physical and emotional benefits to learning how to meditate in bed. From Activity to Sleep The overall benefit is enabling the transition we have mentioned from your daily level of activity, into a state that is conducive to sleep. Because you can’t make yourself sleep! You need to create the conditions that activate your body’s natural sleep mechanisms. You may already have noticed that winding down at the end of a stressful day is not always easy. “Our focus here is on how to use meditation before sleep, but please use this this guide on how to meditate in bed for beginners whenever you're seeking a period of calm or rejuvenation during your day.” Meditation in bed is a perfect practice for this transition. You are lying down, able to relax physically and mentally. You turn your attention inward away from external responsibilities to your body and breath–something that can be impossible to do in the middle of a busy day. A Signal to Relax When you meditate in bed, it’s a clear signal to your body that your intention is to prepare for sleep. Studies have shown that a familiar sleep routine is a key support for your body to fall asleep easily. Your body “remembers” this is the time to let go and sets your sleep mechanisms in motion. When you meditate in bed with some regularity, this will create a powerful sleep signal for both your body and mind. Not All Sleep is Created Equal Have you ever woken up from a night’s sleep feeling more tired than when you lay down? There can be a lot of reasons for a poor sleep, but the takeaway is that, just because you had 8 hours of sleep, it doesn’t mean it was quality, restorative sleep. MORE LIKE THIS: Deep Sleep Meditation: the Benefits You Can Bring to Bed 14 Sleep Hacks to Get a Good Night's Rest Cat Naps: 5 Benefits of Taking a Siesta One of the most common obstacles to quality sleep is a busy, worried mind. If you meditate in bed, before trying to fall asleep, you are training your mind to move into a quieter state first. This can make the quality of your sleep deeper and more restful. Making Bedtime a Time for Reflection Meditation in bed is also a way to end your day with some quiet reflection, before going to sleep. A few minutes of kind, compassionate reflection on your day can be a wonderful way to let go of any worry that may be lingering in your mind. You can use meditation to consciously relax your body and mind, and do your best to let worry go – just for now. Reflect kindly and compassionately on your day before resting You’re in a Receptive State When you’re winding down after a tiring day, your body and mind are ready to relax! You’re in a receptive state for slowing down your thinking, letting go of emotions and relaxing your body. How to Meditate in Bed for Beginners Here is our step-by-step guide for how to meditate in bed. We’re going to describe two classic meditation practices designed to connect you with your body and help you relax, bit by bit: a body scan and a progressive relaxation practice. Simply follow our three-step guide: 1. Begin Take a few minutes to get as comfortable and cosy as you can. Use blankets and pillows to warm and support your body in whatever ways feel best to you. When you're comfortable, let your eyes gently close. Allow your body to rest completely on the bed and begin to pay attention to the movements of your breath. 2. Do a Body Scan Beginning at the top of your head, pay attention to the sensations in your body. What do you feel in your scalp? Is it warm or cold, tight or relaxed? Whatever you notice is good. When you feel you have made connection with the sensations in your scalp, move into your forehead and cheeks. What do you notice here? Let your attention move gradually down through all parts of your body from your head to your toes – from your shoulders and arms, your torso, your legs and feet. Notice, quietly to yourself, whatever you sense in each part. Are there aches or pains? Can you feel your pulse in any of these body parts? Take notice and be in the moment with these bodily sensations you may not recognise during the day. When you’ve reached your toes, rest for a moment. Feel the weight of your body sinking into the bed. Focus on the contact of your body on the mattress. Enjoy the quiet and stillness. Notice your body as a whole field of sensation and energy, lying here, resting. 3. Do a Progressive Relaxation Practice This practice is a similar movement of your attention through your body. The difference is you consciously tense and relax each part of your body. Many people find this practice is easier to do with larger parts of the body, rather than very specific parts. For example, trying tensing your whole arm vs just your forearm. Mediating in bed needs no experience: beginner's welcome! Starting with your face, tense up your forehead, eyes and cheeks. Tighten all the muscles as best you can. Then, let the whole area relax, feeling the muscles all letting go. Imagine your facial skin drooping downwards to the mattress. Notice the difference between the tension and the release. Continue this progressive relaxation practice all the way down your body to your feet and toes. Notice how your body feels when you complete the practice. Is it lighter or heavier? And how does your mind feel? Are you aware of any changes in your body or mind from before you began these two practices? It’s really important to notice the effects of your practice – it can boost your motivation to make it a regular habit. When you are ready, gently congratulate yourself for trying these practices. And let yourself relax even more, until sleep comes. Takeaway: how to meditate in bed We hope you’ve enjoyed this guide on how to meditate in bed for beginners and feel excited to give it a try! In the multitasking, speed-oriented world we live in, it is not so surprising that slowing down into sleep is not always as easy as it sounds. Meditation in bed is a simple, safe, healthy way for you to help your body make a restful descent into sleep. You can create a space between your day and sleep where you turn your attention inward and reflect gently on – and let go of – your day. A healthy sleep routine is one of the best ways to reset your body’s natural sleep clock, and meditation can be a powerful, safe part of that routine. Sweet dreams! • Images: shutterstock/Dzmitryieu Dzmitry, shutterstock/ArtOfPhotos, shutterstock/shurkin_son happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? Sign up for free now to enjoy: ■ our happiness magazine with practical life tips ■ share and support in our happiness forum Mindfulness | Stress Management | Gratitude 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.

Think you can only meditate in lotus position? Wrong! If you have mobility or pain issues – or are simply restless – you may be better suited to meditating while lying down flat on your back. Our meditation expert Ann Vrlak shows you, including a full inner body guided meditation. One of the many myths about meditation practice is that it must be done in a sitting posture, crossed-leg, and with an elongated, straight back. You can probably imagine that posture right now or may have tried it yourself in the past. And while there are good reasons why this traditional meditation posture is used, there are also many benefits to practising meditation lying down. So, if you’ve ever asked, “Can you meditate lying down?” The answer is: yes, you most definitely can! Why Would You Practice Meditation Lying Down? How do you meditate if you have an injured knee? Or, if you’re a senior and find it difficult to sit for long periods of time? Does that mean you can’t meditate? No, because meditation is for everyone. No physical issue, age, injury or even just fatigue should keep someone from enjoying the benefits of meditation. You can meditate in any position, including lying on the floor Consider this. Have you ever been to any yoga classes? If you have, you know that teachers offer different versions of a pose, for people with different levels of experience or ability. Indeed, there's always more than one way to practise a pose. The same is true for meditation. For example, Vidyamala Burch, a meditation teacher and recipient of the Order of the British Empire, has lived her whole adult life with chronic pain. She offers options in her guided practices for people to meditate in any position, including standing. “While there are good reasons why this traditional meditation posture is used, there are also many benefits to practising meditation lying down.” Knowing you can meditate lying down also sends a message: meditation can be a natural, adaptable part of everyday life. You can meditate before sleep or when you need a quality break in your day. The Key Benefits of Meditation Lying Down Here are three main benefits to practise meditation while lying down: 1. It’s restful For most people, lying down is a restful position that is easy to maintain for short or long periods of time. It allows your body to really relax, which is a great start for any meditation practice. 2. It’s accessible We have already mentioned that this position makes meditation accessible to anyone who finds sitting difficult because of an injury or an ongoing limitation. 3. It supports healthy posture Because your body is fully supported while lying down, gravity helps your spine to move into proper alignment. A Guided Practice Script This guided practice for meditation lying down is a variation of a body scan meditation practice called inner body meditation. Follow this script when preparing to practise a lying-down meditation. It can be practised as a morning meditation or at any time during your day. Get comfortable. Take as long as you need to find a supported position on your bed or floor. Try to ensure you will be warm and cosy for the duration of the practice. RELATED: How to Meditate in Bed For Beginners Once you’re settled, close your eyes if that is comfortable for you and begin to notice the sensations of your breath – in your nose, chest and belly. Inner body meditation connects you deeply to yourself The first step of the inner body meditation is to notice the inside of your hands, without moving them or looking at them. The idea is to locate your hands only using sensation. You might notice a buzzing or tingling in your palms. Or, a sensation of pulsing or flow. There isn’t any right thing to notice. Just let your attention settle into your hands, as best you can. There's no rush. If and when you notice your attention moving away, into thinking for example, that's totally OK and to be expected. Simply notice that you have drifted off and bring your attention kindly back to the sensations inside your hands, without any judgement. Just begin again. “Lying down is a restful position, easy to maintain for long periods. It allows your body to really relax, which is a great start for any meditation practice.” When you feel ready to move on, shift your attention into your arms – your forearms, elbows and upper arms. What sensations are you having that tell you: “arms.” You are an inner explorer, noticing with deep attention what is happening in your body, right now. Stay as long as you like here, noticing as much as you can. Then let your attention move up into your shoulders, front and back. This area often holds a lot of tension for many of us. Just pay attention here, as if shining a light inside your shoulders. What do they feel like? How do you know you have shoulders? MORE LIKE THIS: Deep Sleep Meditation: the Benefits You Can Bring to Bed Does Meditation Really Work? Here's What Science Says 10 Types of Meditation: Which Style is Best For You? Now, pay attention to your torso: your chest, solar plexus and belly, your upper back. Continue noticing the subtle sensations in this central part of the body. Go slowly. Take your time. And your hips and lower back. Feel into this stabilizing part of your body, front and back. What do you feel here? Space, coolness, tightness? Now, let your attention move down into your legs and feet. Without moving, ask yourself: how do I know I have legs? What can I feel, right here and now, inside of my legs? You are almost done. Bring your attention now up to your head – to your neck, cheeks, forehead and scalp. This part of the body is so much a focus of our day to day experience. What is present here in your inner body? Notice as many sensations as you can. Meditation laying down supports a healthy posture Finally, experience your body as one whole energy field. From the top of your head, to the tips of your toes, feel all the sensations at once. Fill your body with awareness. Be present in your body. Stay with this final step as long as you like: experiencing yourself fully in your body. RELATED: How to Do Yoga Nidra: 4 Steps and Script When you're ready to finish, make any gentle movements that you like holding your attention in your body a bit longer as you do. Slowly let your eyes open and finish. Carry this inner body awareness with you into the remainder of your day. A Few Tips to Meditate While Lying Down Three extra tips on how to maximise your meditation while lying down. Think Big. Use the support of the surface under you to open your body. Keep your arms a comfortable distance from your sides to open your chest. Let your feet flop open to the sides. Slightly stretch your height from the top of your head to the tips of your toes. Think Cosy. Watch for any slight strain on your lower back or knees, for example. Use bolsters, cushions, blankets or other props so you’re comfortable and not tensing any muscles to avoid discomfort. Think Heavy. As you get settled, imagine your body getting heavier and heavier. You may find that it takes a few moments to truly relax and allow your body to completely let go. Sometimes we hold ourselves up, even when lying down! Takeaway: Meditation Lying Down So, can you meditate lying down? Yes, and in fact, it can be a great way to expand your idea of what meditation is and integrate it into your day in different ways. If you’ve had a tough week, are down with a cold or just want to take a rejuvenating break before getting back to work, try this inner body meditation. Meditation practice is versatile and meant to meet you wherever you are in your day – or in your life. • Images: shutterstock/Max Kegfire, shutterstock/Ben Molyneux, shutterstock/A.Azarnnikova happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? Sign up for free now to enjoy: ■ our happiness magazine with practical life tips ■ share and support in our happiness forum Stress management | Mindfulness | Burnout 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.