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Writer and teacher Jack Kornfield has spent his life working with mindfulness and meditation. Let's take a deeper look at his life and learnings. Jack Kornfield is a writer, teacher and one of the leading proponents of Buddhism in the West. He's been teaching meditation across the globe for over 40 years and, throughout this time, his work has played an instrumental part in helping to introduce the useful lessons and concepts of mindfulness to a Western audience. Jack Kornfield and mindfulness Mindfulness. It's a word that we hear more and more frequently in our day-to-day lives. Perhaps it should come as no surprise: the modern world is one which seems to travel at a break-neck speed. A place where information, entertainment, and work are all present, 24 hours a day; shaping our thoughts, emotions and living environments. However, the human mind needs its 'down time', too. We all require moments of rest to reflect on the day's events and to make sense of the world. A few hours' sleep each night is not the same as realising true peace of mind. And that, perhaps, is why mindful living has become such an attractive concept for so many people in recent years. Jack Kornfield. © jackkornfield.com/Deborah Jaffe But where did the concept of mindfulness originate? For those who have only recently discovered the mindful approach to everyday life, it's often surprising to learn that mindfulness is not a recent creation at all. In fact, its roots and origins stretch back many centuries into the past. RELATED: Meditation vs Mindfulness: what's the difference Perhaps what has been a more recent phenomenon has been the dissemination of mindful thinking across the planet – enabling new adherents to discover this ancient philosophy for the very first time. And, in achieving this, few teachers have been quite as instrumental as Jack Kornfield. Jack Kornfield: learning and teaching Kornfield's path to the mindful existence has been a lifelong journey of learning and sharing his knowledge. His studies have taken him around the world, and he has studied directly under the tutelage of some of the leading minds of Buddhist thought in the 20th century and the present day. “With mindfulness, we are learning to observe in a new way, with balance and a powerful disidentification.” Jack Kornfield Kornfield's story began fairly typically. Born, one of twins, to Jewish parents in 1945, Jack developed a deep fascination for the cultures of the Far East early on in life. Seeking to broaden his understanding, he enrolled at the prestigious Dartmouth College, New Hampshire; graduating in Asian Studies in 1967. After university, Kornfield joined the United States Peace Corps and was soon assigned to work with a tropical medicines team in the Mekong River Valley, aiding the Public Health Service of Thailand. Working for some time in the northeastern Isan region of the country, he was able to use this time with the Peace Corps to visit many of the world's oldest Buddhist forest monasteries. It was here that he took his first steps on what would become a lifelong journey of learning and understanding Buddhist mindfulness. The Forest tradition The Kammaṭṭhāna Forest tradition of northeastern Thailand is a unique process within Buddhist understanding. It is one which emphasises the balance between thought and action; teaching Buddhism as a process of training the mind to improve one's experiences of everyday life. To the adherents of the Kammaṭṭhāna process, thought precedes all existence. .embed-container { position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%; } .embed-container iframe, .embed-container object, .embed-container embed { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } .embed-container { position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%; } .embed-container iframe, .embed-container object, .embed-container embed { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } Jack Kornfield gives the perfect example of mindfulness. © YouTube That Kornfield would find himself working in the Isan region of Thailand is therefore incredibly fortuitous. The introduction of mindful thought into the West can be traced back directly to this time, and his chance encounters with the teachers of the forest tradition. Indeed, as we look back, it's hard to contemplate a way that these lessons could have arrived in the West, had Kornfield not visited the forest monasteries and become inspired by the teachings of Ajahn Chah at this time. Who is Ajahn Chah? The venerable Ajahn Chah was instrumental not only in setting Jack Kornfield on his path to mindfulness but also in helping to introduce the thoughts and concepts of Kammaṭṭhāna to the wider world. A thinker who had himself led an incredible life, Ajahn Chah spent much of his adult life walking across Thailand, living only in woodland and caves as he learned the strict methods of the Forest Tradition. Having eventually established a settled monastery of his own in Ubon Ratchathani Province, Ajahn Chah became an influential mentor to a new generation of Buddhist thinkers. Jack Kornfield would spend much time with the venerable Ajahn Chah during this period and, under his tutelage, learned the fundamental lessons that he would later develop into Buddhist mindfulness. RELATED: Jon Kabat-Zinn – master of mindfulness and MBSR Furthermore, during his time in Asia, Kornfield would also meet and study with the Venerable Mahasi Sayadaw of Burma, and Dipa Ma from India. Together, these three mentors would provide Jack with a broad understanding of meditation, Buddhist tradition, and the Vipassana movement. Insight Meditation Society From this point, Kornfield understood the beneficial effect that these lessons could bring to modern Western societies. On his return to the United States, Jack immediately dedicated his time to establishing a centre for the teaching of Vipassana meditation in the west. In 1975 he founded the Insight Meditation Society (IMS) with two of his colleagues: Sharon Salzberg, and Joseph Goldstein. The first retreat centre opened its doors in Barre, Massachusetts, in February 1976. The cultural significance of that first Insight Meditation Society is such that it is widely regarded as being one of the very first organisations to pioneer the study of the Vipassanā tradition in the Western hemisphere. “Let go of the battle. Breathe quietly and let it be. Let your body relax and your heart soften. Open to whatever you experience without fighting.” Jack Kornfield It could be said that, on founding that first Insight Meditation Society centre, Kornfield discovered his true calling in life – that of a teacher. Through his work with the society, he developed his approach to teaching the lessons of Vipassanā. By 1974 Kornfield had already become a founding faculty member of the Naropa Buddhist University in Boulder, Colorado. This was just the first of many positions Kornfield has held as an instructor and tutor in Vipassanā techniques. These lessons have taken him to countless countries around the globe, sharing his knowledge and communicating his insightful views in a way that connects with audiences of all backgrounds. Jack Kornfield's ordination, 1969. © jackkornfield.com Kornfield is today considered one of the pre-eminent teachers of mindful thought: his approach is both scientific and spiritual, and always seeks to ground matters of universal significance into a context of the everyday. He holds a PhD in Clinical Psychology from Saybrook University and has led International Buddhist Teacher meetings with the Dalai Lama. Today, Kornfield lives at the Spirit Rock Center in Woodacre, California, which he founded, and where he teaches meditation and mindfulness. A passionate advocate for individual freedoms as well as spiritual well-being, Kornfield is a keen activist and has pioneered the use of social media and podcasting to share his vision of what a more mindful society can look like. Kornfield's books have sold more than one million copies worldwide, and have been translated into over 20 languages. Many guided meditations and mindfulness trainings – for example, with Tara Brach – are available online. ● Written by Guest Author We're interested in publishing articles by guest authors that will broaden the perspective and bring new insights. If you're interested in publishing an article here on happiness.com, please contact us.

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

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

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

Life is seldom smooth-sailing. Sonia Vadlamani shares some helpful, research-backed ways that can make navigating through life obstacles a great deal easier... and even enjoyable! Life is hard sometimes, as we’re all aware. A random analysis of any given week would present the various hassles we often come across: a flat tire, an unexpected expense, a flu that puts a dent in your plans for the week, an incomplete to-do list – you get the picture. As a matter of fact, these challenges seem to multiply as we grow older. We assume we have it all under control, until we’re suddenly mired amidst one too many adversities and unforeseen hardships like major health conditions, loved ones suffering or passing away and the grief that follows, having to end a friendship, relationship breakdowns, to name but a few. I’m no stranger to the realization that life will always remain unpredictable despite all my thorough planning, and there will always be contingencies which I couldn’t have scheduled. For instance, I thought I had mapped out my plans for 2020 to the last detail, when COVID-19 pandemic struck, and changed my perspective about navigating through life events entirely. Not only did I have to cancel all my travel plans, but I lost an ailing grandfather who I nurtured a very affectionate relationship with. To add to my troubles, my gym, favorite hangout spots, friends and all social events we enjoyed became inaccessible due to the pandemic, leaving me feeling confused, restless and helpless. While I did still have plenty to be grateful for, life as I knew it had been altered dramatically, and I seemed to have no clue how to cope with such unprecedented times. However, in hindsight, it seems that like billions of other people throughout the world, I went about navigating through life and overcoming challenges with determination and resilience. Indeed, staying resilient and maintaining a positive disposition during a rough ride can prove to be cumbersome. Nevertheless, navigating through life becomes easier when we accept challenges as a chance to rise above our insecurities and fear of change. Navigating life: 10 helpful tips Sometimes, navigating through life with all its difficulties can seem like a daunting task. You may find yourself stuck with the feeling that you’re never good enough, or that life’s been unfair to you and you were cut a raw deal. Truth is, challenges arise in everyone’s lives, and no one can remain secure in their comfort zone for too long. But it’s entirely up to us as to how we go about to seek a happy, successful life. Here are ten science-backed rules to help us navigate through life’s challenges head-on, so we can lead happier, meaningful lives. 1. Be true to yourself Living in the digital era, it’s easy to get caught in the comparison trap and lose your sense of individuality sometimes. Indeed, authenticity in today’s technology-dominated times may seem like a risky move – especially when social media and other shaping forces in our lives, such as parents, teachers and peers may have told us to ‘fit in’ and conform – in order to feel a connection. As a result, we often hide our true selves due to the fear of rejection and judgment from others. Confronting – not avoiding – challenges is a key way to navigate life However, research suggests that authenticity is an integral part of happiness, and can boost one’s self-esteem, in addition to lowering stress levels. In fact, real, lasting connections are forged when we are true to ourselves. Indeed, cultivating your authentic self can seem challenging at first, but the rewards it enables you to reap – in the form of greater life satisfaction, strengthened interpersonal relationships, and a reinforced sense of purpose – make it all worth pursuing. 2. Confront challenges Life has a way of presenting us consistently with challenges that will assess our emotional mettle, be it in the form of injury, illness, loss, grief or an uncertain future. Accepting this can allow us to be fully present and relish the gifts we have in our lives this very moment, as we live each day with renewed appreciation, joy and lasting confidence in our own capabilities. “The happiest people I know are dedicated to dealing with the most difficult problems,” reveals Rosabeth M Kanter, founding chair of Harvard Advanced Leadership Initiative, and author of Think Outside The Building. In fact, Kanter suggests dividing our challenges into two categories: the ones we’re dealing with immediately, and those which give us a “chance to make a difference”. The latter helps us look at hurdles in a new light, making us better equipped for navigating through life with a sense of purpose. 3. Distinguish thoughts from fact Most of us are guilty of spending too much time ‘in our heads’ or being pre-occupied with our thoughts. According to research, humans are hardwired for negativity, which means that it’s natural for most of us to feel negative outcomes or emotions with a greater intensity than positive feelings. As a result, we end up navigating life with a penchant for overthinking, which can affect our mental health and stress levels adversely according to research. “Overcoming challenges forms an important part of navigating through life, and the ability to view a situation from a different vantage point can allow us to learn a great deal about ourselves.” To make matters worse, we often mistake overthinking for problem-solving. Whereas the truth is that rumination impacts our decision making, thus interfering with our problem-solving abilities. Instead of catastrophizing the challenges, you need to stop ruminating and embrace them as stepping-stones to personal growth. Acknowledging that you are not your thoughts will allow you to take control of your thoughts, and put a stop to the tedious mental chatter. 4. Change your perspective Stephen Joseph, professor of psychology and author of Authentic: How to Be Yourself and Why It Matters, suggests that we change our perspective and consider challenges as “an important part of growing and developing as a person”. Indeed, overcoming challenges forms an important part of navigating through life, and the ability to view a situation from a different vantage point can allow us to learn a great deal about ourselves. Instead of living in denial in your comfort zone, we can gradually tune our minds to look at adversities as learning opportunities and face them head-on when they present themselves. Stepping back to get a better perspective, taking some time to clear your mind, and approaching the situation without rushing will enable you to gain newer insights. 5. Maintain a sense of humour Life can be a bumpy ride sometimes, and stress seems unavoidable given the daily hassles we experience, such as waiting times, unpleasant interactions with co-workers, deadlines, and failed plans. However, there is no need for a serious and skeptic demeanor all the times, and a little bit of humour and playfulness can go a long way to strengthen relationships and boost happiness levels. Infusing some humour in your daily life is a great way to prime your mind for optimism and navigate life with a positive attitude. 6. Be kind to yourself We often tend to beat ourselves up when things don’t go the way we planned. However, this cycle of self-criticism and ignoring the pain we feel seldom makes us feel any better. Compare this with how you’d treat a friend with love, kindness and encouragement when they face failure. Researcher Kristin Neff suggests that channeling self-compassion during tough times is crucial for overcoming challenges with an improved sense of connectedness and emotional balance. Indeed, being kind to yourself and treating yourself with love and compassion can make navigating through life an easier, happier feat. 7. Persistence is key While everyone adapts differently to a challenge or an adverse situation, one rule that holds true for everyone is that it’s never too late to get back on track to achieve your goals. Avoid the temptation to give up – researchers suggest that deserting your purpose or circumventing your goals can be emotionally painful, possibly resulting in grief-related distress or even depression. Cultivating persistence pays off without fail, as long as you set realistic goals and continue to put efforts in the right direction. Stay persistent and focused on achieving your dreams 8. Remember happiness is a journey, not a destination You may have noticed how accomplishing goals makes us happy but only for a limited time, as we then move on to the pursuit of happiness in the form of the next milestone. Psychologists refer to this tendency as the ‘happiness trap’, wherein one maintains an unrealistic purview of happiness, in addition to constantly comparing their happiness levels with that of others. “Being kind to yourself and treating yourself with love and compassion can make navigating through life an easier, happier feat.” However, researchers and philosophers stress the importance of viewing happiness as a journey not a destination that needs to be chased relentlessly. Indeed, it’s important to take the time to pause and smell some roses along the way. Navigating through life gets easier when we view happiness as a choice we can make consciously, and cultivating happy habits that can raise our well-being levels in a consistent manner. 9. Remain thoughtful, kind and gracious Difficult times warrant the need for human kindness more than ever, and it helps to treat others the same way we want to be treated. Expressing thankfulness, apologizing genuinely, complimenting others without an agenda, and offering support and encouragement in times of need helps strengthen our connection with others. Developing a reputation for being grateful, compassionate and kind can help you build lasting relationships that you can depend on whilst navigating life’s difficulties. 10. Devise and uphold your personal boundaries Personal boundaries are a measure of your self-esteem and help ensure that you aren’t vulnerable to being used or mistreated by others around you. Devising and establishing clear, strong boundaries in place helps foster trust and loyalty, thereby strengthening relationships. Healthy boundaries are not just about being able to express your views and needs assertively but are also helpful for navigating through life in a more efficient manner. Takeaway: navigating life As we all know from experience, life has its ups and downs. Most of also realize that we seek happiness, meaningful connections and fulfillment of our purpose as we navigate through it. Practising mindfulness, being accountable for your words and actions, developing an attitude of gratitude, and being present instead of worrying about the future can make navigating life easier – and more importantly – enjoyable. • Main image: shutterstock/fizkes 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 Compassion | Friendship 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.

Meditation is so much more than a trendy ancient practice. In fact, it has many scientifically-proven health benefits. From stress relief to lowering anxiety, Calvin Holbrook looks at nine key advantages of developing a meditation practice. As the practice of meditation continues to grow in popularity in the West, so do the scientifically-proven benefits of doing it. In a world which can increasingly feel chaotic, more and more of us are turning to meditation as an antidote to a multitasking, distracted lifestyle. As a result, many of us are increasing both our mental and physical well-being through meditating. Meditation has its origins in prehistory. In fact, the earliest written records, the Vedas of ancient India, date from 1500 BC. As an umbrella term that covers a number of practices, there are many different styles of meditation. One of them is mindfulness meditation, where you focuses on the present moment and thoughts, emotions and sensations that arise. Another important type is loving-kindness meditation. This style derives from the Buddhist Vipassana tradition and focuses on universal love and compassion for others. Many people practice those forms today. Science now backs the health benefits of meditation – both mental and physical – that humans have instinctively understood for millennia. Mental health benefits of meditation These scientifically-proven benefits mean that meditation is regularly recommended as an alternative therapy for a diverse range of conditions, including: Stress Anxiety Depression Sleep difficulties Increasing happiness Promoting positive thinking Improving relationships Boosting cognitive abilities Science has also shown that regular meditation practice can improve the function and even change the structures of the brain. Hence its place in increasing the well-being and happiness of both individuals and wider society is assured. The physical benefits of meditation Scientists began to attempt to study the effects of meditation on the mind and the body during the 1950s. However, there are flaws in these early scientific approaches. More recent studies have used increasingly modern techniques such as EEG and fMRI to scan the brain before, during and after meditation, which allow the links between meditation and physiological and psychological bodily changes to be studied in depth. “The scientifically-proven benefits mean that meditation is highly recommended as an alternative therapy for a diverse range of conditions.” In 2013, a paper published by researchers at John Hopkins University identified 47 well-designed studies into meditation that had produced reliable results. Because of that, they concluded that meditation can be as effective as medication for some forms of depression and anxiety. Indeed, a growing body of science supports the benefits of meditation, so let's take a deeper look at nine of the key mental and physical health advantages of developing a regular meditation practice. 1. Stress relief Doctors are beginning to realise that stress is the root cause of many physical illnesses such as cardiovascular disease. One of the main benefits of meditating is to reduce stress and allow both the body and brain to relax deeply and effectively. Research on PTSD (post traumatic stress disorder) patients shows that meditation works by: balancing the nervous system improving brain coherence restoring hormonal levels to a state of equilibrium There is plenty of other science-backed research that suggests that reduces stress is one key benefit of meditation. A two-month study focusing on mindfulness meditation found that it reduced the inflammation response caused by stress. Studies have provided scientifically-proven evidence that meditation helps people to cope better with stressful situations. A further study from 2014 of 1,300 adults showed that meditate may decrease stress, and, significantly, the benefits were most profound in those who had the highest stress levels to begin with. Stop stress: mindful meditation can beat this silent killer 2. Reduced anxiety It follows that lower stress levels through meditation will also lead to reduced anxiety. A 2012 study of almost 2,500 participants showed that a variety of different meditation strategies can help to reduce anxiety levels. Another eight-week study into mindfulness meditation also showed that participants reduced their anxiety levels. Moreover, the benefits of meditation extended to reducing symptoms of anxiety disorders, such as phobias, social anxiety, obsessive-compulsive behaviors, paranoid thoughts and panic attacks. RELATED: Panic attacks –12 tips on what to do when anxiety hits hard 3. Lowering heart disease risk High blood pressure is a recognised risk factor for coronary heart disease. A long-term study published in an AHA journal showed that the risk of patients suffering from cardiovascular conditions such as atherosclerosis, myocardial ischaemia and atherosclerosis, or dying or suffering a heart attack stroke was reduced by almost half – 48 per cent – when compared to a control group in a similar physical condition who did not meditate. The 2012 study from the Medical College of Wisconsin in Milwaukee concluded that twice-a-day Transcendental Meditation helped African Americans with heart disease reduce their risk of death, heart attack and stroke. Meditation also helped patients lower their blood pressure, stress and anger compared with patients who did not meditate and only attended health education classes. 4. Improving cognitive abilities Recent research with a group of participants aged between 55 and 75 demonstrated that mindfulness meditation techniques improve goal-directed visuospatial attention span. Furthermore, a 2014 review of various studies found that multiple meditation styles increased attention, memory and mental quickness in older volunteers. These studies suggest that meditation could have the power to offset age-related cognitive decline or potentially enhance cognitive function in older adults. 5. Reducing pain Science shows through research that those who meditate show a greater ability to cope with pain and can even experience a reduced sensation of pain. Indeed, one large study published in 2014 examined the effects of regular meditation in 3,500 participants. It concluded that one benefit of meditation was decreased complaints of chronic or intermittent pain. “Science has shown that regular meditation can actually boost the brain’s grey matter. It appears that we have the ability to grow our own happiness.” Another study from 2011 published in The Journal of Neuroscience found that participants that meditated showed increased activity in the brain centres that control pain while also reporting less sensitivity to pain. Some participants had received four days of mindfulness meditation training, while others had not. Researchers then used MRI scans to observe brain activity in the participants while they experienced a painful stimulus. 6. Improving sleep While in some ways the science of sleep remains a mystery, we do know that it is essential for our health and well-being. A 2015 study found that participants who meditated fell asleep sooner and stayed asleep longer, compared to those who didn't. The study compared two mindfulness-based meditation programs by randomly assigning participants to one of two groups – one that practiced meditation and one that didn't. Life's a beach: meditation has many health benefits 7. Stopping smoking Another health benefit of meditation is that it can make giving up smoking easier, therefore reducing the risk of smoking-related illnesses and health complaints. The effect of meditating regularly is cumulative, and as stress is reduced, so the impulse to smoke is lessened. One study of people meditating daily showed that 50 per cent had given up smoking two years into the research and another 30 per cent had significantly reduced their tobacco consumption. 8. Boosting happiness Studies at Kyoto University discovered that the precuneus area of the brain was larger in people who rated themselves as happy and upbeat than in those with a more negative outlook on life. Science has shown that regular meditation can actually boost the brain’s grey matter. It appears that we have the ability to grow our own happiness. Dr Wataru Sato furthermore says that now we understand that meditation increases grey matter in the precuneus, it will be possible to design scientifically-based programmes to grow a happier brain. 9. Improving the well-being and happiness of employees Contemplative practices such as mindfulness meditation and mindful or gratitude yoga can be helpful to business in boosting the happiness and health of their employees: a happy, healthy workforce is a key to the success of a company. After offering a mindfulness course to 600 of their employees, Transport for London found that 80 per cent had seen an improvement in their relationships and felt more relaxed, more than half felt happier at work, and 64 per cent experienced better sleep patterns. Another pay-off for the employer was that absentee rates due to sickness and stress dropped by a huge 71 per cent. Other benefits of meditation: a happier and healthier society By encouraging us to focus on the present, meditation calms us, empowering us to lead a happier life and to cope with any difficulties life presents. Science shows that meditation is not only an effective therapy for many common diseases but also helps individuals improve their levels of happiness, grow compassion for others and boost their own physical and mental health, leading to the development of a compassionate, thriving and resilient society. ● 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 ■ self-develop with free online classes in our Academy Stress management | Burnout Written by Calvin Holbrook Calvin edits the happiness.com magazine, as well being an artist and travel lover. He also loves hiking, nature, swimming, yoga, sweaty dancing, and all things vintage!

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

Mental health is equally as important as physical health, and the stigma around depression, anxiety and other mental illnesses is finally being addressed. Dee Marques answers the question 'why is mental health important?' and has some tips on how to strengthen your mind. Mental health is a growing concern in our society, and for good reason. According to the Mental Health Foundation, more than 15 per cent of all adults will experience a mental health problem in any given week, and the figures increase to almost 25 per cent among young people. All over the world, mental health issues account for a significant percentage of the overall disease burden, and the figures seem to be on the rise. Thankfully, mental health is seen as increasingly important and in recent years is becoming destigmatized as people discuss it openly more and more. The truth is that mental health problems can affect everyone, irrespective of their age, social class, and financial situation. Being 'successful' in life does not make you immune to suffering mental health issues. While it’s easy to link success with happiness, and happiness with sound mental health, this isn’t always as straightforward as it seems. Sadly, we’re all familiar with recent high-profile suicides involving celebrities like Robin Williams or designers like Kate Spade and Alexander McQueen. They were all successful, wealthy, and accomplished, which teaches us a lesson on why mental health is important: mental illness can affect everyone, just like physical illness. RELATED: Dealing with suicide, bereavement and loss On this note, there’s a tendency to give more importance to physical health than to mental health. This bias towards the physical may be due to the fact that physical disease is more obvious, easier to spot. The medical field is concerned with problems that can be objectively measured (such as weight, blood pressure, cholesterol levels, etc.), but mental illness and its symptoms aren’t as visible as their physical counterparts. If anything, this makes it ever more important to be familiar with mental health warning signs and risk factors. Mental health issues can affect everyone In any case, the importance of mental health cannot and should not be underestimated. Keep reading to find out why. Why is mental health important? Research shows that an unhealthy mind will sooner or later manifest itself into an unhealthy body. An Oxford University study revealed that some disorders can reduce life expectancy by up to 20 years – that’s more than heavy smoking. Others have found that people suffering from mental illness are at a higher risk of heart problems and of early death due to heart disease. The list goes on, linking poor mental health to diabetes, osteoporosis, autoimmune skin conditions, obesity, etc. Moreover, some sources describe mental health as social, psychological, and emotional well-being. When this is absent, we become less functional in our daily routine: studies show that mental illness can make us unable to hold down a job or even to get a job in the first place. “Why is mental health important? Research shows that an unhealthy mind will sooner or later manifest itself into an unhealthy body.” Other studies show that mental disorders put an enormous strain on personal relationships, weakening family and friendship bonds, which in turn can make people feel isolated and worsen their symptoms. To sum it up, the importance of mental health lies in its connection to physical health and the essential role it plays if we want to enjoy quality of life and happiness. Common mental health problems The most common mental health problems both in the UK and the US are anxiety and depression, which affect between 10 and 18 per cent of the population respectively. The figures are similar at global level, as it’s estimated the depression affects a staggering 300 million people worldwide. Anxiety and depression are important mental health conditions Also ranking high are bipolar disorder, schizophrenia, and phobias or psychoses. It’s clear that mental health problems are widespread, and in fact, the figures could be higher, as in many cases mental health issues go unreported or undiagnosed. Factors that can affect mental health There’s no single cause of mental health issues, since different factors affect people differently, but overall we can classify risk factors into three types: Genetic/physical factors Some people are born with gene abnormalities or chemical imbalances that affect the brain function. Exposure to toxic substances or even bacterial infections are other risk factors. Environmental factors Environmental factors such as poverty or significant financial difficulties, growing up in a dysfunctional family, traumatic childhood experiences, marriage breakdown, and the loss of a loved one. Belonging to vulnerable groups Vulnerable groups such as women, ethnic minorities, homeless individuals, those struggling with addictions or substance misuse, and people with existing health problems. The variety of factors teaches us something about why mental health is important: there are so many factors involved, that no one is really immune to the risks. Mental health: important symptoms It’s important to be familiar with the warning signs of mental health issues, so you can address them in their early stages. Here are a list of some of the most noticeable mental health symptoms: Changes to sleeping and eating habits. Social withdrawal. Mood swings that affect your ability to carry on with daily tasks or your relationships with others. Increased consumption of addictive substances (tobacco, alcohol, drugs, etc.). Inability to concentrate or to get rid of negative thoughts. Apathy. Loss of sex drive. Prolonged sadness or excessive worrying. Feeling hopeless, overwhelmed, and/or useless. Thoughts of self harm. Tips to strengthen your mental health Mental health is made up of different building blocks that work together, so it’s important to target as many bases as possible. Some practical ways to maintain positive mental health include: 1. Audit your own views on mental health Suffering a mental health condition doesn’t mean you’re flawed or weak and is not a reflection of your personality. You should understand that it can happen to anyone, and it’s nothing to be ashamed of. 2. Build a support network with people Build a support network with people you feel comfortable discussing your feelings with and who share your views about why mental health is important. Struggling with mental health? A support network is important 3.Schedule 'me time' Take breaks and use that time productively to do things that you enjoy and that foster your creativity and sense of worth. 4. Adopt healthy daily habits From getting enough sleep to eating well. Being well rested and getting enough nutrients has a direct effect on how your brain works. Track what you eat/drink and your mood to see if you can spot any patterns. “The importance of mental health lies in its connection to physical health and the essential role it plays in quality of life and happiness.” 5. Develop coping skills Skills such as being able to identify negative thoughts so they don’t snowball into mood- and health-affecting disorders. Focus on how to become stronger and more resilient to stress, life changes, other people’s comments. On that note, mindfulness and gratitude are the crucial building blocks of resilience. 6. Keep active Exercise can boost your self-esteem and have a positive effect on your physical and mental health. Choose something that’s motivating enough so you can stick to it. 7. Get professional help if you need it. Don’t let the stigma attached to mental health issues stop you from getting stronger. Fortunately, nowadays mental health issues are being openly discussed and the importance of mental health is being recognised as a top priority. There’s professional help out there, and you’re not weaker or worthless for needing it and reaching out – if anything, you’re smarter for recognising your needs and taking action. Conclusion: why is mental health important? Being aware of the importance of mental health is one of the best ways to protect and nurture your self. This is a challenging but rewarding journey, which you can start today by using the tips we described above to strengthen your mind and live a happier life. ● happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Join free now and: ■ enjoy our happiness magazine ■ share and support in our happiness forum ■ Develop with free online Academy classes Trust | Sound baths | Pets | Stress management Written by 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.

Taking 10 minutes to meditate in the morning can set you up for a calm, compassionate and productive day ahead. Meditation practitioner Ann Vrlak explains why and discusses some morning meditations you can try out. Imagine what you could accomplish if you started your day alert, content and creative. On the other hand, imagine going out the door feeling overwhelmed, ungrounded and unhappy. If you find yourself stressed and rushed even before you get out of bed, morning meditation may be the perfect medicine for you. You can’t control what your day will bring, but you can ground your being and body in calm, clarity and compassion with morning meditation. And you don’t need an hour or even 30 minutes to do it. Setting aside as little as ten minutes, you can bring these qualities with you into your day. The importance of morning meditation In fact, many people specifically choose mornings for their meditation practice. Why? Because mornings are special. • JOIN US! Sign up to learn more about meditation and mindfulness • Firstly, you’re in a unique state when you first wake up. Your body, mind and soul are relaxed and receptive. Whatever you do first thing in the morning has a greater impact than at others time of day. Which do you think will lead you into a happier day? Listening to stressful world news and scrolling through your newsfeed or taking time to immerse yourself in self-care, quiet and acceptance? Also, many of us seem to wake up immediately into our to-do lists and our worries. That’s stressful. A short morning meditation will create a space for you to recognize and rest in your 'being' rather than in 'doing.' You will connect with being aware, being present; with whatever is here now for you. “You can’t control what your day will bring, but you can ground your being and body in calm, clarity and compassion with morning meditation.” Finally, on the practical side of things, mornings are often quieter. It can be a wonderful time to sit and rest in the silence inside you, free from distractions. The benefits of morning meditation A morning meditation routine will bring you all the usual benefits of meditation: Increasing self-awareness and self-compassion Strengthening empathy Decreasing anxiety and depression Rediscovering the spiritual dimension in your life Boosting well-being and happiness Improving concentration and attention Expanding creativity and problem-solving Increasing equanimity and fair-mindedness Quiet quality: peaceful mornings are great for meditation Furthermore, a meditation routine in the morning will give you these added, special benefits: Starting the day with compassion People don’t meditate to become good meditators, they meditate to become more self-aware, compassionate and happy, and to share these gifts with the people they care about most. When you start your day with these qualities, you’ll automatically bring them into your conversations with friends and family, your responses to things not going your way, your tasks at work and how you 'talk' to yourself. Starting the day calm and rejuvenated Meditation is like a massage for your nervous system. The calming and rejuvenating effects of meditation are now well proven. You can begin your day relaxed and content, focused and ready to meet whatever comes your way. Instead of your usual morning stresses, you can start your day with a positive, empowering experience. Tips for morning meditation Sounds good, right? If you’d like to give morning meditation a try, here are some tips to get started. Where and when With a bit of thought, you can easily find 10 minutes in your morning, wither by skipping your morning social media surfing habit or setting your alarm that little bit earlier. Depending on the type of meditation you choose, you can do your morning meditation routine almost anywhere: In bed Sitting in a quiet space in your home. On the train or bus on your morning commute .embed-container { position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%; } .embed-container iframe, .embed-container object, .embed-container embed { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } A sample 10 minute meditation YouTube/Goop Types of meditation There are many different types of meditation you can choose from to start with first thing to begin your day. There are practices that use your breath, concentration, body awareness, thought and emotions, as well as exploring your deepest sense of self. In fact, any practice that appeals to you can become your morning meditation. Here are a few of the most popular morning meditations. 1) Mindfulness meditation The core practice of meditation, mindfulness, can be a wonderful way to start your day. Mindfulness is paying attention to the present moment, as fully as you can, with kindness and curiosity. With mindfulness, you start your day with an openness and acceptance about whatever you’re experiencing: worry, happiness, planning or physical discomfort. Everything becomes part of a practice of simply being with yourself, in an accepting and caring way. 2) Body scan/embodiment meditations Body scan practices are a lovely way to rise up through sleep to wakefulness. You can, of course, do a body scan while you’re still in bed – you just need a bit of extra attention not to fall back to sleep! RELATED: Does meditation really work? Here's what science says Body scan practices guide you through sensing each part of your body in a sequence, from your fingertips, to your stomach, to your toes. Your body is more open in the morning, so this practice can be a great way to let your awareness soak into all parts of your body to feel energized and deeply present, while your mind takes a break. Watch our body scan meditation script video below to get started or click through to read more about this powerful and popular technique. .embed-container { position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%; } .embed-container iframe, .embed-container object, .embed-container embed { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } 3) Breath meditations Breathwork is a powerful choice for meditations in the morning. And there are a whole range of breath meditations, from those that create relaxation – such as conscious breathing – to those that increase mental focus and energy. So, you can choose one that best fits your needs in the morning: Equalized breath: sample morning meditation I’d like to show you how to do a simple breathing practice you can do at home or on your morning commute. The Equalized Breath will relax your nervous system and give you a stable 'home base' to come back to when your mind wanders. Don’t worry, everyone gets distracted. It’s not ‘wrong,’ it’s a key part of meditation practice. Find a comfortable sitting position and, if you can, let your eyes gently close. Take a minute to allow your body to really relax and take a few deep breaths. For this practice, adjust your breath so all four parts are of equal length. You count to four during your in breath, hold your breath to a count of four, exhale for four, and hold your breath out to a count of four. Then hold for four again. It’s really important not to strain. If four seconds feels too long, reduce it to three. And, if you can comfortably do longer, try for six seconds. The important things are: not to strain and to keep all four parts equal in length. And, when a thought, feeling or sensation distracts you, that’s OK. Just start again, breathing and counting, focusing on your breath. Do your best to be non-judgmental with yourself if your mind wanders off. Remember: mindfulness is watching ‘with kindness and curiosity.’ Kindness encourages you to open. Judgement closes you down. Morning meditations sets you up for the day shutterstock/Ekaterina Iatcenko Morning meditation may be the most powerful place for you to start exploring meditation. And, with ten (or more!) minutes of meditation during the AM, you will rest in a sense of being and presence, be kind and more accepting with yourself, and connect with silence and strength. Find a practice that appeals to you and try it for a week. Start your day with more calm, clarity and compassion and see how it makes you – and those around you – feel. ● Main image: shutterstock/Pro-stock studio Liked this? Then check out 5 strategies to help you develop a regular meditation practice. happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? Sign up for free now to: ■ enjoy our happiness magazine with practical life tips ■ share and support others in our happiness forum ■ learn with free online classes in our happiness Academy Gratitude meditation | 6 phase meditation Written by Ann Vrlak Ann Vrlak is Founder of OneSelf Meditation and a meditation practitioner for over 25 years. She’s a Certified Meditation Teacher for adults and for children (the best job ever!). She loves to share how the perspective and practice of meditation can support people with their everyday stresses and on their journey of self-discovery.

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

Mindful parenting is a tool to help you clear your mind and open your heart, says meditation and mindfulness teacher Ann Vrlak. Discover how to reconnect with yourself and your intentions as a parent by following her tips. You’re making dinner. Your two school-aged children are fighting, the dog just padded through the kitchen with muddy paws, your partner called to say they’ll be late and your teenager is tuning you all out watching something on their iPad. Just another family meal! However, this kind of stressful scenario is many parents’ “normal.” It’s why mindful parenting is very much on many parents’ minds, and even more so during a global pandemic where families are facing unprecedented stresses and uncertainty. Indeed, many parents want to know how mindfulness can help them reduce their own stress, be the good parents they most want to be, and model healthy coping skills for their kids. What is mindfulness? Let’s start with a quick look at two definitions of mindfulness: Paying attention to the present moment with kindness and curiosity. Non-judgemental awareness of your moment-to-moment experience. In its essence, mindfulness is taking a deep pause. Sometimes there isn’t a lot of space between our feelings and thoughts about a situation, and our reactions to it. We literally react without thinking, usually in a habitual way, sometimes making stressful situations worse for ourselves and our loved ones. Mindfulness is a mini reset that lets you see a situation with fresh eyes. To see things as they are with a little less baggage about the past, or worries or hopes about the future. Take a pause for mindful parenting As a parent, mindfulness is a tool to clear your mind and open your heart, to reconnect with your deepest intentions for yourself as a parent. And, at the same time, your mindful parenting shows your child how to better handle their own anxiety. So, you don’t need to understand any philosophy or complicated practices to try mindful parenting. But I wouldn’t be telling you the whole story if I said it’s always easy. What is mindful parenting and how do I do it? Close your eyes for a few seconds. Slow down a bit and pay attention to what is happening in this moment, with kindness and curiosity. Take a few deep breaths, noticing the sensations in your body as you do, letting your thoughts and feelings flow by for just a moment. Not so hard, right? Kind of relaxing. • JOIN US! Sign up to learn more about meditation and mindfulness • Now try it again, picturing the dinner scene at the start of this article. A little harder, right? Maybe a little less kind and non-judgemental? Mindful parenting is meant to help us all be more present and resourceful with exactly these busy, stressful realities of life. There are essentially two ways to practice mindfulness: Taking a few quiet minutes away from your daily activities. Inserting small moments of mindfulness in the midst of family life. Both are beneficial and, no matter which you choose, mindful parenting looks like this: Create a pause. Come into the present. Notice with kindness and non-judgement what is happening. Choose your behavior. Mindful parenting exercise So, the next time you’re feeling stressed, try this mindful parenting exercise. And the next time after that. Create a pause. Break into the stress cycle of tension, thoughts, emotions and reactions with a pause. Do something to ground in and soothe your body, like taking two deep breaths. Feel the rising and falling sensations of breath in your body. Come into the present. Are you reliving past instances of the stressful situation or worrying about the future? While this is 100 per cent understandable, it takes you out of the moment where all of your resources and choices are. Do your best to maintain attention on your breath and body sensations, rather than your thoughts and emotions, just for a moment. Body focus helps you stay in the present. Notice with kindness and non-judgement what is happening. As you pay attention, commit to a kind, non-judgmental attitude toward your experiences. Being critical creates more thinking, more worrying, more blaming. Notice, with curiosity, if you are being unkind to yourself or those around you. Noticing without judgement sounds like this: “My partner is late. This may create extra work for me.” Noticing with judgement sounds like this: “My partner is late, again! Why are they so selfish?” Get the idea? When you practice this even a little, you may notice your mind and heart calming down. You feel more inner space. That’s the time to start noticing what your thoughts and emotions are really telling you. “What am I feeling right now? What is my child feeling?” You have created a pause to see beyond the surface and ask, “What is actually going on here? What can I do to help?” You’re not analyzing, just trying to see clearly, with some kindness. Choose your behavior. These steps and attitudes help you to choose behaviour, rather than your behaviour choosing you. Kindness and curiosity, more than anything else, strengthen your ability to self-regulate your emotions, stay with your experience and respond wisely. As a parent, be mindful of your child's moods Not only that, but you will model positive coping for your children. They learn from you how to choose what’s best for them, rather than acting out of fearful feelings and thoughts. Conclusion: mindful parenting One of the most common worries parents talk about in my mindfulness classes is guilt. They snap at their child for something, feel guilty and resolve never to do it again. But, the next time the child acts out, the parent reacts just as they said they wouldn’t. They become demoralized – stuck in a stressed, reactive, regretful cycle. This kind of knee-jerk reaction – that is in conflict with your best intentions – is a hallmark of stress. Don’t underestimate the effect stress has on your body, mind and spirit. The good news is, each time you practise mindfulness, you help to balance and strengthen all three. Your actions automatically start to come more into alignment with your intentions and values. You don’t need to practice for an hour a day. It doesn’t matter how long your periods of mindfulness are, only how often and how sincerely you do them. I hope you’ll try both types of mindful breaks: taking a few minutes in a quiet place and boldly taking a pause in an unquiet situation! If you’d like to go deeper, consider taking a mindful parenting class. This could be a great gift for yourself and your entire family. Stay well. • Main image: shutterstock/Evgeny Atamanenko 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 help support others in our happiness forum ■ learn with free online classes in our happiness Academy Communication skills | Family activities | Happiness | Meditation | 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.

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

With so many books on meditation available, how do you pick the best one to suit your needs? Answer? Just listen to the advice of meditation and mindfulness teacher Ann Vrlak: she's read them all. Discover the four themes she suggests to help guide you in the right direction. As a lifelong meditator and meditation teacher for ten years, I must have read a small library of books on meditation and spirituality. So, if you ask me, like many of my students have, “What’s the best book on meditation?” I would say, “It depends on why you’re interested in meditation.” Would you like to know how you can make meditation part of a healthy, everyday routine? Are you tired of emotional patterns that hold you back? Do you have a yearning to understand the perennial spiritual questions such as “Who am I?” and “Why am I here?” With these questions in mind, I’ve divided this list of the best books on meditation into themes. Choose one that you feel fits you best right now with regards to what you’re currently looking for or interested in. You can come back to reading the other books as you progress on your meditation journey. Lay back and discover the best books on meditation These days there are many apps and podcasts about mindfulness and meditation out there to guide you through exercises step by step. They’re a wonderful way to get a taste of different meditation styles and practices. But if you want to have a fuller picture of meditation – what it is, how it works and how it is relevant to you and your life – books on meditation could be the best place to begin. Firstly, what is meditation exactly? Each of our pick of meditation books in this list will answer this question, in slightly different ways. But don’t let those differing perspectives worry you! The versatility of meditation is one reason it has been an enduring, worldwide practice for hundreds of years. The best definition of meditation is: it's a practice to help you see and understand yourself in an increasingly complete way. It’s a practice, that can have many forms, that invites you to closely and compassionately investigate your body, mind and spirit. “This list of the best books on meditation is divided into themes. Choose one that you feel fits you best right now with regards to what you're interested in.” The central idea is that we are much more than our usual day-to-day stream of activities, plans, thoughts and emotions. Everyday living is always at the centre of true meditation, treated with kindness and respect, while going on a journey to discover what else we are. The journey is a loving, clear-eyed way to answer the age-old questions of your identity and purpose in life. • JOIN US! Sign up to learn more about meditation and mindfulness • Big questions, aren’t they? And meditation teachers through the ages, who you can learn from in these books, will tell you it’s possible for each of us to find genuine answers that change us. And, though the journey may not always be comfortable, it is full of rewards. The best books on meditation In a way, I’ve manufactured the following themes. The unique thing about meditation is, when you understand and experience one of these themes in a new way, the others follow automatically. A bit more mental clarity will give you some emotional calm which will help you gain some life balance, and so on. Still, if one of these four themes hits the mark for you, start with one of the books that focuses on your interest: The big picture: understanding core meditation principles and practices Clear thinking and balanced emotions Life balance and overall health Spiritual meaning and growth • The big picture: understanding core meditation principles and practices • Even though meditation has become much more mainstream in the last 20 years, it’s still something that causes confusion. Is it about stopping my thoughts? Or, being peaceful all the time? Or, will it conflict with my religious or spiritual beliefs? There are many books written by experienced and caring teachers who can help to demystify meditation and explain how it can help you with the same everyday experiences that have troubled people for hundreds of years: worry, loneliness, depression, lack of meaning, dissatisfaction and more. I wholeheartedly recommend these two books: 1. Meditation for Beginners: Jack Kornfield Jack Kornfield is a gentle, expert guide to meditation. In this book, Kornfield explains the what, how and why of a regular meditation practice in plain language. Meditation for Beginners is a jargon-free book that will take you step-by-step through a range of practices and how they can help you cope with challenging experiences and grow your sense of innate well-being. 2. Real Happiness: Sharon Salzberg Sharon Salzberg is another teacher and writer who has a gift for describing meditation in simple, engaging language. Real Happiness... is a comprehensive overview of the principles and practices of meditation, centred around developing three key skills: concentration, mindfulness and loving-kindness. Each chapter offers a short discussion, practices or exercises, and often an answer to a common question about a meditation topic. • Meditation for everyday living and balance • How can meditation help me have a more balanced, healthy and positive life? Here are two books that answer this question in different ways: 3. Making Space: Thich Nhat Hanh Making Space is a short, refreshing read from Thich Nhat Hanh about how to establish a meditation practice. It’s full of tips and insights on how to set up a routine that will be meaningful and inviting for you. I especially love the many creative practices the author includes for “outside of meditation” – a range of things you can do to bring meditative awareness to what you do in your day. These deceptively simple exercises will start to increase your MQ – Meditative Quotient. 4. The Book of Secrets: Deepak Chopra Deepak Chopra has written countless books on meditation, spirituality and health. As a long-time spiritual practitioner and physician, he writes with authority about meditation as a core skill for self-awareness, growth and vibrant health. • JOIN US! Sign up to learn more about meditation and mindfulness • Many of Chopra’s books could be on a 'best books on meditation' list, but I chose The Book of Secrets because of its many surprises! Chopra’s choice of topics and the creative ways he writes about them opened by mind to the 'hidden dimensions' of my own life. Chapters like 'What You Seek, You Already Are' and 'You Are Truly Free When You Are Not a Person' had a great influence on me and my teaching. • Clear thinking and emotional balance • Most of us become interested in meditation because we just want to feel better. It seems the same troubling emotions and ways of thinking have been with us our whole lives, and that they will never change. These two books are a great place to learn where and how change is possible: 5. Radical acceptance: Tara Brach, Ph.D. Tara Brach is a popular Buddhist teacher because of her approachable, compassionate teaching. Brach is also a clinical psychologist who uses her in-depth experience with people’s day-to-day struggles to discuss the power of meditation. I recommend her first best-seller Radical Acceptance for its far-reaching look at emotional balance and health. “Each of the meditation books in this list is written by an experienced teacher trusted by people all over the world. You’ll be in good hands.” The central idea of the book is that many of us have lifelong habits of self-criticism and perfectionism that leave us in a subconscious state of “I’m not OK.” Brach sees the healing of this core “mistake” as the way to release self-harming beliefs and emotions. As the misunderstanding falls away, so does inner conflict which increases our happiness and allows us to connect with others from a place of greater wholeness. 6. When Things Fall Apart: Pema Chödrön Pema Chödrön is a beloved Buddhist teacher who has been writing and teaching for over 40 years. Her humble and humorous approach to teaching comes from a “we’re all in this together” perspective. She is a skilled translator of Buddhist philosophy and practices into understandable modern language. Chödrön is someone who has a deep understanding of unhappiness in all its forms: from day-to-day anxiety, to depression, to despair, and she is a master at kindly meeting you where you are. In When Things Fall Apart there are many times where she describes my own mental or emotional confusion in a way that is so accurate, I know she must have travelled the same road and had found ways to respond and grow through meditation. • Spiritual meaning and growth • Meditation came out of people’s quest for answers to the perennial questions about identity and purpose. Indeed, people’s confusion and unhappiness are the same today as they have always been, as has our desire for clarity and happiness. These two books by modern spiritual masters take in-depth looks at these questions and how we can find the answers ourselves. 7. The Power of Now: Eckhart Tolle The Power of Now is a complete examination of why and how we experience confusion, doubt, fear, disconnection and unhappiness, and how we can uncover the part of us that is free of these difficulties. Eckhart Tolle explains the source of this unhappiness as the forgetting of our true nature, as spiritual beings. He explains how we can all rediscover the true nature, that we all share, by going fully into this moment – the power of now. This book on meditation could easily be in the 'Classics' section below! 8. True Meditation: Adyashanti In a series of simple essays, Western teacher Adyashanti turns around the core misunderstandings about meditation. In True Meditation he describes how true meditation is less a practice of doing various techniques, than allowing who you already are to show itself. Chapters like, 'Allow everything to be as it is,' 'Ending the war with your mind,' and 'Our natural tendency is to awaken' draw a picture of meditating as a letting go of effort – something that's not usually associated with meditation! Adyashanti comes from a Zen Buddhist background, but uses clear, everyday language to invite you to investigate your experience with fresh eyes. The book comes with a CD of three core practices. Bonus 1: books for kids One of my favourite things to do in mindfulness classes with kids is reading a book. There are many wonderful books out there you can use at home with the children in your life. These are a few of my favourites – and kids’ too! Peaceful Piggy Meditation; Mindful Monkey, Happy Panda; and, Moody Cow Meditates by Kerry Lee MacLean. Awesomely cute, funny and heartwarming books with meditation themes. Planting Seeds: Practicing Mindfulness with Children by Thich Nhat Hanh and the Plum Village Community. A children's book on meditation filled with love and respect for kids, and how to nurture them through simple, meditation practices. The paperback comes with a CD of guided exercises. Bonus 2: classics Would you like to read a meditation classic – a book that different teachers, across traditions recommend to students as a comprehensive discussion of meditation? They are written by people who teach from a place of lived knowledge, from embodying a meditative life. Here are five of the best: I Am That by Nisargadatta Maharaj Be As You Are: The Teachings of Ramana Maharshi by David Godman Wherever You Go, There You Are by Jon Kabat-Zinn Zen Mind, Beginner’s Mind by Shunryu Suzuki Tao Te Ching by Lao Tsu The takeaway: best books on meditation Each of the books on meditation in this list is written by an experienced teacher trusted by people all over the world. You’ll be in good hands whichever of these reads best suits you most. Remember that a little can go a long way. When an idea or practice grabs you, stay with it, contemplate it and practise it, and notice what changes for you. These best books on meditation will all help you experience meditation for yourself, rather than giving you concepts to believe. So, let these authors guide you to trusting yourself and being in awe of what you find! • Main image: shutterstock/alexandre zveiger happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? Sign up for free now to: ■ enjoy our happiness magazine with practical life tips ■ share and support others in our happiness forum ■ self-develop with free online classes in our happiness Academy Vedic Meditation | Gratitude Meditation | 6 Phase Meditation 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.

What benefits do mindfulness and compassion have? And how can we increase their levels naturally? Arlo Laibowitz sat down with Bodhin Philip Woodward to find out more. The second International Mindfulness & Compassion at Work Summit took place in Madrid on the 26th and 27th of April 2018. We were able to shoot interviews with five of the amazing speakers, including Bodhin Philip Woodward: .embed-container { position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%; } .embed-container iframe, .embed-container object, .embed-container embed { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } Bodhin is founder and director of training for mindful academy Solterreno, a UK registered Accreditated Training Provider & Meditation School with the Yoga Alliance Professionals and co-founder of Mindful Academy. “All the different strands of mindfulness and Buddhism itself are ultimately saying the same thing: wake up!” He's been practising mindfulness on a daily basis since 1985, and has extensive experience of mindfulness practices and teaching. He runs Mindfulness Teacher Training programs, Train the Trainer programs and teaches Mindfulness-Based Cognitive Therapy and Stress Reduction Approaches (MBCT/MBSR/MBAs) to help prevent relapse into depression and to manage stress and anxiety. He also meets the requirements of the Good Practice Guidelines for Trainers of Mindfulness-based Teachers published by the UK Network of Mindfulness-based Teacher Trainers. ● 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.

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

Finding it difficult to seek happiness from anything you do? Sonia Vadlamani explores the reasons why a loss of pleasure and motivation could signify an underlying mental health concern. Plus, she suggests seven ways to start rebuilding your happiness. Several of us find ourselves feeling down at some point in our lives, which could translate to feeling unmotivated, sad, stuck in life or at work, or just bored. However, if you keep thinking 'nothing makes me happy anymore' or 'what’s the point of life', as well as being unable to take delight in anything in your life, it could be that you are actually in a state of deep depression (perhaps without even realizing it). Anhedonia, or the inability to derive joy or happiness from anything around us, is a common indication of an underlying mental health issue such as depression, post traumatic stress disorder, or anxiety. While this feeling mimics boredom, it is also coupled with lack of motivation on one’s behalf to try anything, as nothing seems to matter to anymore, and there is no reward or pleasure to be derived from the action. In fact, it’s estimated that for those living with anhedonia, the regions in the brain that are usually associated with reward anticipation or interest are inflamed. This inflammation causes a dopamine imbalance in the brain, which makes one indifferent to the outcome of any event or situation. Why nothing makes you happy anymore It’s important to know that anhedonia – or the distinct sensation that nothing makes you happy – could also be a symptom of a situational depressive episode and need not be characterized as clinical depression. “It's something a lot of people experience, at least at one point in their lives,” states Dr Miranda Nadeau, a licensed psychologist based in Austin, Texas. RELATED: Feeling blue or clinically depressed? The 4 things you should look out for Anhedonia can be defeated with consistent effort, but first you may need to pinpoint the underlying causes, so that they can be remedied. There are several plausible reasons why you may not find anything interesting or enjoyable anymore: Feeling burned out and exhausted Feeling easily irritable, being sleep-deprived for a long duration and constant lethargy are some of the symptoms associated with burnout. The most usual form of this healthcare issue is seen in the form of workplace burnout, wherein people work through prolonged hours under immense stress, or carry out a wide range of responsibilities without sufficient breaks or rest. Loneliness While loneliness usually occurs in people who live alone or are isolated from others for extended period, a person can feel lonely even when they’re in a crowd. Loneliness as an emotional state takes root when we’re unable to form true connections with others around us. A constant sense of nothing making you happy within can signal loneliness, and the tendency to shut ourselves to the outside world might spiral us deeper into a depressive state, thus making it a vicious cycle. Loneliness and isolation can put us in a depressive state Boredom We often feel bored and uninspired because we’re wired to adapt to our circumstances – positive or negative – and after we get used to something, we tend to become indifferent to it and fail to derive any further 'happiness boost' from it. While this hedonic treadmill is a common phenomenon for most of us, sometimes this prolonged apathy or boredom towards life events can spiral towards substance abuse, addiction to unhelpful routines, self-harming behavior and even depression. • JOIN US! Sign-up to happiness.com and connect with our caring community • Depression If you’re feeling blue often and each new day begins with a sense of apprehension, or if activities that used to spark joy fail to evoke any emotion in you, this could indicate the start of a depressive episode. Depression is a complex condition, with both mental and physical symptoms. However, the good news is that once diagnosed, depression can be treated, making it possible for one to eventually lead a happy, fulfilling life. How to rebuild happiness: 7 steps While the inability to derive joy from anything is a reason for concern and should be addressed, it’s important to realize that others have been in the same shoes before you and have found their way to happiness once again. So, if you constantly think to yourself 'nothing makes me happy anymore', here are some ideas to help you gradually change this state of mind and feel happier. 1. Get sufficient rest Research reveals a strong link between troubled sleeping and depression, with sleeping disorders present in nearly 75 per cent of adults diagnosed with depression. Sleep disturbances can raise stress levels and anxiety, impacting one’s overall quality of life. “If you keep thinking to yourself 'nothing makes me happy anymore' or 'what’s the point of life', it could be that you are actually in a deep depression.” Indeed, following good sleep hygiene is essential for ensuring good overall health. Some effective sleep hacks include limiting your overall screen-time and consciously shutting all screens at least an hour before bed. Getting good-quality sleep on a regular basis is one of the surest ways to feel better again, according to research. 2. Consult a physician A persistent feeling that nothing makes you happy could also arise from an underlying medical condition or a sudden shift in your usual lifestyle. For example, those who spend more time indoors are likely to be deficient in vitamin D, which is associated with poor mood, depression and other mental disorders. Eating disorders and health conditions like hypoactive thyroid or iron deficiency can result in depressive symptoms and heightened anxiety as well. Talking to your doctor and getting the bloodwork and appropriate tests done can help eliminate these potential underlying conditions that could cause unhappiness. 3. Take care of your body Our food choices affect our mood and health, as revealed from the discovery of the gut-brain axis. Include lots of good mood foods like green vegetables, seeds and nuts, lean meats and prebiotics to improve your mental health and boost your happiness levels. Dehydration is also responsible for blocking the production of serotonin, potentially impairing our ability to think clearly and make us feel tired all the time, and hence it’s important to stay hydrated through the day. Furthermore, engaging in physical activity will also help combat that 'nothing makes me happy' feeling by releasing endorphins, a type of 'happiness hormone' which can boost our stress management abilities. Exercise releases happiness-boosting endorphins shutterstock/Rido In fact, regular exercise can change our brain, in addition to improving heart health and preventing diseases like diabetes. If you can’t access the gym, try mindful running or restorative yoga to introduce the element of mindfulness and relaxation to your daily exercise routine. Starting slow, setting small and realistic goals and being consistent can create noticeable improvements in the way you feel. 4. Re-configure what happiness means to you At this point, you may be ready to take a deeper glance into what elicits happiness for you and adding activities which may uplift your mood. When I find myself feeling unhappy, I look around for clues as to what makes me happy in the first place, and whether I’ve been doing enough lately to achieve or reinstate that feeling. If there are obstacles that prevent you from picking up activities you once used to enjoy, try inculcating new activities that may interest you and help you feel less bored with life. While traveling to explore various cuisines and fitness pursuits are activities that generally keep me upbeat, I found it was connecting with nature in the form of gardening – even in a limited apartment space – that helped keep my spirits up through the stress and anguish I experienced around the COVID-19 pandemic. Look for ways to incorporate awe in your life. Including 'expressive therapy', or creative expression in the form of making art, music, dance, writing or creative dialog can improve our ability to cope with emotional issues, while helping us form meaningful relationships with others with similar interests. 5. Meditate regularly A daily meditation routine and focusing on your breathwork can help to boost happiness levels, albeit over time and with steady practice. There are several types of meditation you could choose from, depending on the skills you wish to learn from meditation and convenience. For example, gratitude meditation could help you bring attention to the good things in your life, enabling you to release negativity. Deep sleep meditation can improve your sleep quality and help you feel well-rested, rejuvenated, and ready to brave the next day with improved energy levels. 6. Reach out and connect “Oftentimes people experience anhedonia and other symptoms of depression when they feel their social connections are weak,” states Dr Nadeau. Research suggests that forming meaningful social connections can help you find your way back to happiness. Utilizing the power of friendships and positive communication is important for our overall life-satisfaction and well-being. “Research suggests that forming meaningful social connections can help you find your way back to happiness.” While intimate connections and close ties are important, even weak ties can impact us positively by providing stimulation and a fresh perspective, as researcher Karen Fingerman points out. Connecting with random strangers during the pandemic can help you and others feel less lonely and isolated, making the world around feel like a better place. 7. Talk to a mental health professional If none of these ideas are making you feel better and happier, it’s okay to seek professional help when you’re feeling defeated by life. Reaching out and talking to a specialist can help you take stock of your situation and pinpoint the inherent concerns that require addressing or cognitive reframing. Be it dealing with rejection or hurt, working on self-acceptance, or the need to devise work life balance, a therapist can help you process and resolve the underlying issues when you’ve had that 'nothing makes me happy' feeling for a prolonged period. Takeaway: nothing makes me happy Most of us tend to lose interest in things we used to enjoy at some point in our lives. However, anhedonia takes this inability to enjoy to its furthest limits, wherein one can’t seem to take delight in anything that once used to spark joy within them, such as food, conversations, music, travel, etc. If you find that nothing make you happy anymore, start by identifying and addressing the plausible underlying causes. Focus on getting your physical and mental health back on track and indulging in activities that you previously enjoyed or rejuvenate you now. Try to incorporate one or more happy habits into your routine to gradually combat your 'nothing makes me happy anymore' feeling. However, seeking professional help is essential if you’re struggling to reconnect with happiness on your own. • Main image: shutterstock/fizkes If you're experiencing any of the signs of depression make sure to reach out to your local mental health services. In the US, you can also contact the National Suicide Prevention Hotline for free and confidential support. Use Lifeline Chat or call 1-800-273-TALK (8255). In the UK, call 116 123 to talk to Samaritans, or email: [email protected] for a reply within 24 hours. You can also text “SHOUT” to 85258 to contact the Shout Crisis Text Line, or text “YM” if you are under 19. happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Join free now and: ■ enjoy our happiness magazine ■ share and support in our happiness forum ■ develop with free online Academy courses Kindness | Motivation | Learning | Altruism 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.

There were many feel-good health and environmental stories in the press in April, but you may not have spotted them. Ed Gould shares his Top 10 from the past month to uplift and inspire. April was a month that featured many feel-good news stories, but not all of the following items made it to the front pages. So, what were some of the more positive stories that deserved greater attention than they received? Here are ten of the best... 1. Vision could be improved by ultrasound Ultrasound techniques may be deployed soon to help people with vision impairments. According to a story in News Nine Live, the idea is to use ultrasound frequencies to stimulate the nerves of people who cannot see. Although ultrasound is common for seeing inside the body – typically to assess the healthiness of unborn babies – it hasn't been used for sight therapy before. Researchers are working on animals and hope the technique will be able to help people with a range of nerve-related, degenerative vision conditions. 2. Leisure activities help to reduce loneliness According to Penn State University, undertaking leisure activities is one of the best ways we have to combat social exclusion. A report in Science Daily made use of two recent scientific studies to show that meaningful and challenging activities were ideal for helping to deal with the feelings associated with loneliness. The researchers found that doing something that activated the brain meant that time seemed to drag less between social interactions, thereby lessening the effects of loneliness people would otherwise have felt. Leisure activities have been shown to lower loneliness shutterstock/Robert Kneschke 3. Mindfulness helps people to cope with guilt Feelings of guilt are not uncommon but, according to a report in PsyPost, numerous studies into mindfulness have now shown that people who practise meditation and other mindfulness techniques are better able to cope with it. In cases where people are feeling guilty when they shouldn't necessarily, this can help them to continue with their lives. RELATED: Mindful behavior – 13 practical mindfulness tools However, one recent piece of research also suggests that mindfulness can help to buffer people against the guilt they ought to feel. In the latest research, led by Andrew Hafenbrack, an assistant professor who works at the University of Washington, loving-kindness meditation was found to offer the best balance between helping people to cope with their guilt whilst not dissuading people from engaging in 'reparative behaviour'. 4. Hydrogen fuel cell technology takes step forward Hydrogen fuel cells are a clean way of making energy and only produce water as a waste product. However, they rely on precious white metals to cause the chemical reaction they need to produce electricity. In fact, most require platinum to run. Nevertheless, as numerous online press outlets picked up on, Imperial College in London has produced a new method for making hydrogen fuel cells that relies on iron instead, a much more common metallic element. According to Professor Anthony Kucernak, who led the research, the change in catalyst still means the energy produced will be just as green. Doing away with platinum will mean this form of energy may soon become much more economically viable. 5. New transistors could lower energy demands In other energy news, researchers at the University of California, Berkeley have come up with a new type of transistor design that could lower the energy consumption of nearly all appliances. The idea makes use of what the team call an ultra-thin super-lattice heterostructure for transistors which means that voltage could be dropped by about a third. Their transistors contain alternating layers of ferroelectric and anti-ferroelectric materials and such a super-lattice could be integrated into existing electrical component designs with ease, they claim. According to Physics World, this breakthrough is likely to have a big effect on the future electrical consumption of computers. 6. Rare Australian tree frogs set for new lease of life One of the world's rarest species of frog was on the face of extinction a few years ago. However, thanks to a successful breeding programme in captivity, the spotted tree frog will be released back into the wild in New South Wales, Australia. A report in the Guardian stated that around 80 of these creatures would be set free following devastating bushfires that affected the frogs' natural habitat. It's thought that at the time they were taken into captivity to protect them only about a dozen individual tree frogs of this species existed in the world. Australian tree frog shutterstock/reptiles4all 7. Cannabis combats pancreatic cancer cells According to the Daily Star, a new study into cannabis consumption found that the plant was an effective tool in the fight against pancreatic cancer. Its story was based on Israeli research into the effects of cannabis on the body. The medical science company that conducted the research found that certain chemicals in the plant – when combined with medicinal mushrooms – were effective in combatting cancer cells in the pancreas. As a result, patients required lower dosages of chemotherapy. The research's team's work is now being extended to breast and colon cancers, too. 8. Solar energy can now be stored for almost two decades Storing energy is one of the big challenges for the world as we produce more than we need. However, many storage systems, like batteries, come with their own environmental costs. Nevertheless, as a report in the Independent made clear, solar energy could now be stored efficiently for up to 18 years and used when needed. Swedish researchers at the Chalmers University of Technology (as well as counterparts in China) have developed a system that contains molecules that react when exposed to sunlight. They store the energy they've received from the sun and can be easily transported. The idea is to now deploy the system in self-charging electrical devices. 9. Nasal spray could alter the way coronavirus affects people Clinical trials of a nasal spray designed to stop COVID-19 from spreading have begun, according to a report in iNews. The UK-based research team behind the project reckon that their nasal spray could be a highly effective means of preventing people from catching airborne coronaviruses, in particular helping those who cannot have the vaccine for whatever reason. It's also hoped that a low-cost nasal spray will help those in many of the world's poorest countries, which have relatively low vaccine uptake figures. The use of nasal sprays to stop the virus from spreading should also help to prevent further mutations and, thereby, protect vaccinated people, too. Nasal spray for COVID? shutterstock/MYDAYcontent 10. New treatment for alopecia sufferers A report in the Daily Express stated that a drug therapy that had been used to help treat arthritis is also beneficial for treating alopecia-related hair loss. Indeed, one in three people who tried the treatment found that it was effective. Work on the new treatment method is ongoing at Yale University in the United States but it's hoped that it will bring a new sense of optimism to many people living with from alopecia, as no previous treatment methods have proven to be successful for so many. • happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? Sign up for free to: ■ enjoy our happiness magazine with practical life tips ■ share and support in our happiness forum ■ self-develop with free online classes in our Academy Biology | Sustainability | Biotechnology Written by Ed Gould Ed Gould is a UK-based journalist and practitioner of Reiki.

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