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September was full of feel-good environmental and health stories – but you may not have heard about them! Ed Gould shares his Top Ten round-up from the past month to uplift and inspire. Although feel-good news may have seemed as though it was a bit thin on the ground in September, there were plenty of stories that invoked happiness, positivity and a sense of mankind's progress to a better future. What were some of the most constructive news items from the last month? Here's our Top 10 countdown... 1. Friendships make you happier than family It might be something that sounds obvious at first – that time spent with friends makes people feel greater happiness. Nevertheless, a research paper published in the Journal of Personality and Social Psychology has shown that friendships can be even more beneficial in the pursuit of happiness than time spent with family. Over 400 participants conducted daily surveys of how happy the felt and the study showed family time was not always the best route to feeling happier. This, the researchers think, is down to family life involving chores to some extent whereas friendships involve fewer 'negative' associations. RELATED: The power of friendship 2. Our older generation is the youngest yet In feel-good news for anyone over a certain age (!), a Finnish study has shown that the current crop of 75 to 80 year-olds are mentally younger than comparable groups of only a few decades ago. By comparing current data with that from the 1990s, the University of Jyväskylä has found that cognitive performance is better among today's older people than ever before. And it's not just brain power, either. The report concludes that muscle strength, walking speed and verbal fluency are all significantly better today than they were in similarly-aged people from three decades ago. Growing older, staying youthful shutterstock/rawpixel.com 3. Mindfulness exercises lower blood pressure Researchers from Florida Atlantic University's Schmidt College of Medicine have conducted research into the effectiveness of mindful breathing exercises. Their work, published in the academic journal Medical Hypotheses, has stated that mindfully-paced breathing can slow the heart rate to around five to seven beats per minute. With deep and diaphragmatic breathing helping to calm the participants, this method can halve the usual relaxed heartbeat rate which with is commonly 12 to 14 beats per minute in adults. RELATED: Meditation vs mindfulness: what's the difference? According to Suzanne LeBlang, MD, a neuro-radiologist who co-authored the study, paced breathing stimulates the parasympathetic nervous system, which likely accounts for the noted drop in blood pressure. 4. Zero-emission flying is now a reality Although carbon offset schemes exist, the fact is aeroplanes still release carbon into the atmosphere at an alarming rate. However, an experimental flight has taken place which uses hydrogen instead of fossil fuels, as reported by Sky News. The inaugural flight took place in Bedfordshire, England, using a new engine that can run on the fossil fuel-free material. The company behind the technology has run test flights before but this was the first time it had been used for a truly commercial flight, perhaps leading the way to a greener future for the air industry. 5. New Zealand could become fully renewable by 2030 In a pledge made to voters in her bid to be re-elected as the country's Prime Minister, Jacinda Ardern has vowed to make New Zealand the first advanced economy to be powered completely by renewable energy sources. Her plan, according to EcoWatch, is to invest in a major green recovery programme to help the country's economy to recover from the pandemic. In turn, she thinks this will mean being able to power all of the Pacific nation's energy requirements from renewable sources within the next decade. “[This] represents a once in a generation chance,” she said, “to reshape the energy system in a renewable, faster, affordable and more secure way.” Wellington, New Zealand shutterstock/Milosz Maslanka 6. New department store only sells recycled items The city authorities have opened a new department store in Berlin. The shop, B-Wa(h)renhaus, sells a wide range of products over its 7,000 square feet of floor space. However, the major difference with this retailer is that everything on offer is pre-owned. Either second-hand items or ones made from recycled materials are available to buy in an effort to reduce the city's wasteful consumer culture. After an initial trial run, it's expected the idea will be replicated in other retail outlets across the German capital, according to reports in Bloomberg. 7. Transparent solar panels help buildings to power themselves According to a report in New Scientist, a team from a clean tech company known as UbiQD have come up with transparent solar panels that are mounted into sheets of glass. The start-up, which was founded in 2014, reckons the panes will be able to be fitted into conventional window units and even glazed atria without the electricity-making technology within them being noticeable. This could mean new skyscrapers are clad entirely in such glass – making those inside able to produce most of their energy needs from the external structure of the building. The firm's test installations have so far shown promising results. 8. More species are surviving extinction A report published in the Guardian stated that 48 bird and mammal extinctions were avoided in the last 30 years thanks to conservation programmes specifically aimed at protecting wildlife. The Californian condor, the pygmy hog and the Iberian lynx are just three species which would otherwise have died out, according to a study carried out by Newcastle University and BirdLife International. Since 1993 it's thought that extinction rates would have been much higher had it not been for such targeted interventions. The Iberian Lynx shutterstock/Tony Mills 9. Polystyrene recycling breakthrough announced A UK company has said that it has developed a new way to repurpose polystyrene. The plastic is often used for packaging and much of it ends up in landfill because the ways it can be recycled are limited. According to the BBC, Recycling Technologies, the Swindon-based company responsible for the new method, has received significant financial backing from a commercial partner that makes lots of polystyrene. This will allow the company to upscale its recycling operations. It's hoped that polystyrene will become a much more sustainable material. 10. A vision of the future? A scientist who has worked on a technique to restore the sight of a group of blind people has won the prestigious Körber European Science Prize. According to Hungary Today, Dr Botond Roska has created a therapy based on gene manipulation that will potentially be able to restore human vision to many people who are currently medically blind. The Hungarian scientist is based in Switzerland and he picked up his prize in Germany in September for what is considered by many to be a revolution in ophthalmology. • Main image: shutterstock/Dark Moon Pictures happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? Sign up for free now to enjoy these benefits: ■ our happiness magazine with practical life tips and inspiration ■ share knowledge and help support others in our happiness forum ■ learn and self-develop with free online classes in our happiness Academy Mindfulness | Positive news | Nature | Biotechnology | Biology | Climate change Written by Ed Gould Ed Gould is a UK-based journalist and practitioner of Reiki.

Accepting ourselves unconditionally is essential if we want to improve our levels of self-acceptance and emotional wellness. Discover three practical techniques you can implement that will help you do exactly that. In his blog post on Greater Good, Srini Pillay defines self-acceptance as “an individual’s acceptance of all his/her attributes, positive or negative. It includes body acceptance, self-protection from negative criticism, and believing in one’s capacities.” He links improved emotional wellness to self-acceptance. Though closely related, self-acceptance is different from self-esteem, as the latter refers to how worthwhile or valuable we see ourselves. The former, on the other hand, refers to a comprehensive affirmation of self. This allows us to accept all of ourselves, not just the good. We are able to recognize our limitations and weaknesses, but this by no chance hinders our ability to accept ourselves for who we are. RELATED: 12 ways to practise self-acceptance Many of us who have low self-acceptance try to suppress the feeling by attempting to accomplish great things. But this only serves as a Band-Aid approach to improving our self-esteem. Srini Pillay goes on to say that, “this only helps your self-esteem for a while. That’s because achievement is a poor substitute for intimacy.” Open up: emotional wellness can be achieved with honesty The truth is, if we want to improve our self-esteem and emotional wellness, we need to honestly explore all parts of ourselves that we've not come to terms with and that we have not fully accepted. It’s only when we stop being harsh critics of ourselves that we can develop a positive sense of who we are. This then explains why self-esteem naturally goes up as soon as we become self-accepting, which is crucial to our emotional wellness and overall happiness. What triggers self-approval? Much like self-esteem, we're able to become self-accepting as children to the extent our parents fully accept us. Scientific studies have shown that children who are younger than eight don't have the ability to create a distinct sense of emotional well-being other than that demonstrated by their parents or other caregivers. Extreme parental evaluation goes further beyond critiquing certain behaviors. For example, a parent may convey the message that their child is ungrateful, not smart enough and so on, and this significantly affects self-acceptance. In short, most of us continue ‘parenting’ ourselves throughout our lives much like how we were parented. It's true that with little or no self-approval, our psychological well-being suffers, and even when we seek help, it's often less fruitful compared to other people in the same situation who are more self-accepting. “If we want to improve our emotional wellness, we need to honestly explore all parts of ourselves that we've not come to terms with.” And in those people that have low self-acceptance levels, the brain sectors that control their emotions and stress levels have less gray matter compared to those people who have higher self-acceptance levels. This means those with lower self-acceptance capabilities physically have less tissue to work with in our brains, which, in turn, can trigger anxiety and stress. Emotional wellness: how to accept ourselves So far we've seen that our parents and the environment around us have had a profound effect on our ability to our self-acceptance. But, in truth, we need to learn to let the past go and discover new techniques of accepting ourselves as we are in the present moment. For the sake of our peace of mind, happiness and overall emotional wellness, we first need to accept ourselves unconditionally. There are three main ways we can boost our self-approval and acceptance levels and therefore our emotional wellness: 1. Self-regulation Self-regulation is a technique that allows us to shut down self-deprecating emotions and internal negative commentary and instead focus on our more positive attributes. Humans are naturally wired to focus on the negative and many of us experience damaging thoughts or feelings, such as not being good enough, handsome/pretty enough, clever enough, selfish, etc. “For the sake of our peace of mind, happiness and overall emotional wellness, we first need to accept ourselves unconditionally.” In fact, repeating these internal conversations damages our emotional wellness. Instead, use self-regulation to restructure these negative feeling and focus more on our positive attributes. Look at any flaws you believe you may have and consider them as great opportunities to help improve yourself. 2. Self-awareness Sometimes, our self-accepting level goes further than our conscious level such that when we are not self-accepting, we essentially split ourselves and feel incomplete. That is, the part that needs forgiveness and the one that should forgive are at loggerheads. Self-awareness helps us understand what is happening at a deeper level. And becoming more self-aware can enable us to improve our emotional wellness. Developing self-awareness can be an ongoing goal that incorporates many different methods. Those include: paying attention to what bothers you about other people, drawing a timeline of your life, asking for feedback from friends/colleagues, clarifying your values, and simply spending time with yourself through mindfulness and meditation. 3. Self-transcendence This allows us to depend on things that are outside of ourselves to define who we are. That is, we turn to an unseen force that connects us with the world. Some of the ways we can become self-transcendent is by contributing to charities, volunteering to help the less fortunate, and so on. Self-transcendence has been proven to impact our brains positively by increasing the release of our feel-good hormones such as dopamine and serotonin. This in turn reduces our stress levels and give us emotional fulfilment, boosting emotional wellness. A family affair: our parents influence our self-acceptance Meditation for increasing self-acceptance Loving-kindness and mindful meditations are two types of meditation that can help us become more self-accepting. By loving ourselves more and not judging ourselves, we're able to lower our brain response to anxiety and stress. As we develop our meditation practice, the activity in our brain regions that affect emotions will start to improve. As humans, we're all unique, and so not all of these methods work in the same way for everyone. The important thing is that if you struggle with self-doubt and internal negative voices that you need to affirm that you need to become more self-accepting and start doing what works for you. Take it one small step at a time, and you should start seeing positive results and a rise in your emotional wellness levels. ● 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 these benefits: ■ our happiness magazine with practical life tips and inspiration ■ share knowledge and help support others in our happiness forum ■ learn and self-develop with free online classes in our happiness Academy Self care | Acceptance | Meditation | Body positivity | Nudism Written by Guest Author We're happy to publish articles by guest authors that will broaden the perspective and bring new insights. If you're interested in publishing an article here on happiness.com, please contact us.

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

Struggling to get started with meditation? Watching how-to videos online can be a great help. Check out this guide to the best meditation for beginners videos from Arlo Laibowitz and get your om on! The internet – especially YouTube – is packed with videos on how to meditate. But where do you start when you're a beginner to meditation? What different approaches do these videos have? And are they really helpful to start or further develop your meditation practice? Well, the answer is yes, they are useful! So, here are our top six picks on the best videos around if you're searching how to meditate as a beginner. 1. How to Meditate There are many introduction videos, or 'Meditation 101' videos to be found on YouTube that are perfect for those just starting out on their meditation journey. One of the most accessible is How to Meditate on the watchwellcast channel. This channel consists of videos that give instructions on how to do 100 different wellness exercises in 100 days. Noteworthy topics covered in these other videos include how to be grateful, how to do yoga, how to stop procrastinating, how to apologise, and how to sleep better. This video on meditation for beginners is playful and no-nonsense It comes with a pleasant, but slightly quirky female voice-over, made for absolute beginners to meditation. It explains what meditation does – creating focus to the mind and training the brain – and goes over some of the scientifically-backed benefits of meditation: better mood, less physical pain, more blood flow to the brain, and lower blood pressure, etc. .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%; } Learn how to meditate for beginners The main emphasis of the video is a step-by-step guided introductory meditation of counting the breath. Although not mentioned in the video itself, this form of meditation is the basis of vipassana, or insight meditation. Within the span of 100 seconds, this beginner's meditation video will guide you in doing your first practice. And, according to the video, by doing this form of meditation for just ten minutes every day you'll start reaping the benefits. If not, you can try another type of meditation. For an absolute beginner, this how-to video is really all you need to get yourself started. • JOIN US! Sign up and join our curious and caring community! • It gives you some easy and compelling reasons to do so, and explains simply and clearly what technique to use. After doing this form of meditation for a while, or when you've become more versed in meditation techniques, you'll probably need deeper material. Either by developing vipasanna further, or moving on to other forms. 2. The No Bullshit Guide to Meditation A more in-depth and longer introductory video on how to meditate is How to Meditate – the No Bullshit Guide to Meditation by Leo Gura of Actualised.org. His popular YouTube channel deals with many different meditation, self-improvement and self-actualization topics. .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%; } Leo Gura from Actualised.org teaches beginners how to meditate In this beginner's video, Leo talks on-camera at length about his own journey in his practice, and about the benefits of meditation for creating happiness in the present moment. Leo focuses more on the brain health benefits of meditation, ranging from increased productivity and creativity, to the melting of the ego, and the holy grail of meditation: attaining enlightenment. Clear instructions how to perform the basic breath meditation Leo then goes on to briefly mention different techniques of meditation, before further elaborating on a mindfulness of the breath meditation. He gives clear instructions how to perform this basic meditation, ranging from setting a timer for your practice, how and where to sit, and how to deal with the inevitable thoughts that will come up as you try to keep focused on your breath. Leo also stresses the importance of creating a daily practice and emphasises that some of the benefits of meditation will come only months or years after you've started. He mentions the importance of having a clear goal and vision on why to meditate as well. And by sharing his personal reasons, he encourages us to formulate similar goals and vision to our own meditation practice. “Leo discusses an in-depth approach to meditation for beginners and stresses the importance of creating a daily habit of your meditation practice.” This video is targeted to basically the same people as the first video: beginners that want to start with meditation. The biggest difference between the videos is the amount of time that Leo spends in explaining the scientific background, his own journey, and the process of meditation. If you prefer a more in-depth approach, and being challenged more about your motivations to meditate, then this video could be a better place to start. 3. Easy Mantra Meditation For people that already have a meditation practice of vipasanna and are looking for a new beginner's technique, Easy Mantra Meditation by the Yoga Vidya organization is an excellent choice. Yoga Vidya is a leading non-profit yoga seminar provider that facilitates retreats in northern Europe. .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%; } Easy Mantra Meditation for beginners with Yoga Vidya Easy-to-follow steps to get you started with Om mantra meditation In this video, a female practitioner (with male voice-over) demonstrates the basic and easy-to-follow steps to get you started with Om mantra meditation. The difference between Om mantra meditation and a breath meditation lies mostly in the focus that we create in our minds, either on the mantra or on the breath. However, the result is the same: that we observe the sensations and thoughts that arise in non-judgmental awareness. A nice addition to this practice is the emphasis on positive affirmations at the end of the meditation that the video guides you through. As a beginner in mantra meditation, this clip is a great start. “The difference between Om mantra meditation and a breath meditation lies mostly in the focus that we create in our minds.” If you want to dive deeper in mantra meditations for beginner's, then there are more mantra-based meditation videos to be found on this channel. And if the way of instruction of the video appeals to you, then as an added benefit it could open up your practice to include yoga, to be found in other videos on this organization’s channel. 4. Transcendental Meditation Technique (Don't Pay $1,000+) Based on Vedic traditions, this method was developed by the Maharishi Mahesh Yogi. Transcendental Meditation (TM) has been made famous by practitioners as diverse as The Beatles, Oprah Winfrey, David Lynch and Russell Brand. What exactly it consists of involves personalised mantras that you have to pay for in training sessions by authorised teachers, although there have been criticisms of this. .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%; } Free Transcendental Meditation for beginners A free intro to beginner's Transcendental Meditation (TM) In the video a male voice-over takes us through the steps of this form of meditation. It has a static picture of a meditating man on screen as the only visual element. The transcript of the video is listed directly below the video. It might be just as insightful as looking at the video itself, especially since both video and transcript explain how to choose your mantra. It also explains the steps of the practice, that take much longer than just watching the video. The main essence of Transcendental Meditation, getting to the “no-thought zone” is addressed: how to recognize it, stay in it, or reconnect to it. It's this same “no-thought zone” that Deepak Chopra calls the field of pure potentially, or pure consciousness. “Transcendental Meditation (TM) has been made famous by practitioners as diverse as The Beatles, Oprah Winfrey and David Lynch.” The video itself is not the best, but for people that are attracted to TM, having a free beginner's introduction in working with this mantra technique might be all they ever need, instead of having to pay the high fees. Plus, other videos that also explain the technique for free will show up in your suggested videos on YouTube. 5. 10-Minute Guided Meditation for Self-Compassion For people that want to explore another technique, based on metta, or loving-kindness meditation, the video '10-Minute Guided Meditation for Self-Compassion' is a nice place to start. This video is published by Sonima, a wellness brand that empowers people to live healthy, balanced, and happy lives. Self-compassion meditation as a technique has been made famous by the American researcher Kristin Neff, who in turn drew her inspiration from the work of Jon Kabat-Zinn. .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%; } 10-minute guided meditation for self-compassion This is technically not a how-to-meditate video, but, in fact, a guided meditation. It's narrated by Jamie Zimmerman, a doctor and practitioner of “meditation medicine” who tragically died in an accident two years ago. There's no visual instruction on how to sit or go through the practice. This guided visualisation meditation, with imagery of nature, people, and wildlife, presumes that you have sat before, that you're already versed in mindfulness of the breath meditation. RELATED: 5 strategies to help you develop a regular meditation practice It takes you through steps in visualizing children at different ages. Projecting your memory of yourself at these different ages. It invites you to use the same words of affirmation that are used in metta meditation, to send wishes of well-being: happiness, love, peace, a life free from suffering and living to the fullest. If you've never practiced metta meditation and self-compassion meditation before, this video is a great start for beginner's. Especially if you meditate a lot within the vipassana tradition, it can be a real eye-opener on how loving-kindness and self-compassion can further deepen your practice. Sonima states that the video is especially suitable for people that are working on making life changes or personal improvements. 6. 10 Reasons You Should NEVER Meditate Still not convinced that you should dive into meditation yourself? Then you might want to watch '10 Reasons You Should NEVER Meditate'. This playful and funny video made by psychologist, life coach and author Ralph Smart, gives you ten great reasons why you should (not) meditate. .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%; } Ralph Smart convinces beginners why (not) to meditate. Ralph discusses on-camera some of the benefits of meditation. It ranges from how meditation changes the brain and the way we eat, to how meditation makes you let go of judgment and makes you stop ruminating and blaming yourself. He does all of this in a very mindful, light-hearted and insightful way. • JOIN US! Sign up to learn more about meditation and mindfulness • Although not a 'how to' video itself, this is a great meditation for beginner's video if you first need to be convinced that meditation is something for you. The promise of meditation, that Ralph stresses as well, is that it makes you live fully in the present moment and makes you more confident. And, that ultimately, it makes you happier. Now isn’t that something you would NEVER want for yourself? ● Main image: Colourbox.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 Compassion | Tonglen meditation | Kundalini meditation 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.

As well as the usual physical and mental benefits, practising yoga can be a useful tool in healing trauma and PTSD. Sienna Saint-Cyr tried out trauma sensitive yoga and Neurogenic Yoga™ and shares her experience. According to Yoga Journal, there are 38 health benefits to having a daily yoga practice. There are the potential physical gains, such as increased flexibility, lymph node drainage, boosted circulation and lowered blood pressure. And then there's the mental aspects of health such as increased focus and the relief of anxiety and depression. Healing trauma through yoga is also something that can be achieved, using the practice of trauma sensitive yoga. The Yoga Journal isn’t alone in its claims. Organizational bodies including the American Osteopathic Association share its views on yoga in relation to physical and mental health. With the benefits of yoga become increasingly clear, it's no surprise that in recent years there has been a massive surge in interest in yoga within Western culture. However, while this 'yoga boom' was a positive step, there are now so many types and styles that it can often be difficult to find one that works well for you. Healing trauma with yoga I have a saying: “Yoga is as personal as underwear.” It either fits us and our needs or it doesn’t. For most folks, exploring various YouTube channels or videos is enough. For others, it's going to gym classes or local yoga studios. But for anyone with trauma, especially if it’s something like PTSD, these methods of exploration become intolerable, if not impossible. For many people, it's difficult to find peace while being constantly worried about the people in the room who might potentially touch them or when it's suddenly becomes too loud. Or when getting too close is anything but relaxing: having a panic attack in the middle of class isn’t the desired effect! With trauma sensitive yoga, you can leave the class without fear Trauma sensitive yoga: what is it? Thankfully, in 2002, a man named David Emerson discovered he could treat trauma using yoga. He reached out to Dr. Bessel van der Kolk about his findings and desire to do more in the field. Together, they created a platform that would later become trauma sensitive yoga (TSY), specifically used to help people with trauma and PTSD. Over the course of several years, Emerson brought in different yoga instructors with varying expertise to assist in the development of the program. The National Institutes of Health even funded their trial. RELATED: Compassion yoga Trauma sensitive yoga is different from other yoga practices in many ways. Depending on the studio, the methods will vary, but usually, the classes are small. And, unlike traditional yoga classes where you might get some serious side eye for leaving mid-session and disturbing the peaceful atmosphere, anyone can quietly come and go as they need during trauma sensitive yoga. There's an understanding when you come to class about the sensitive nature of what's about to happen. “For many people with PTSD, it's difficult to find peace while being constantly worried about the people in the room who might potentially touch them.” The studio I tried, Samdhana-Karana Yoga, was very low pressure. The instructor was also a therapist and had worked with trauma patients before. She also had my therapist’s number and emergency contacts in case of triggering. The prep work that went into the class even before I began was like nothing I’d experienced before. This encouraged me to feel like I was in a safe space. Normally you can just show up at a studio or gym pay the fee and take the class. It's all quite impersonal for someone with trauma, in need of assurance that if something goes wrong, they're still in a safe space. Your body, your practice There's a lot of focus on ‘your body, your practice’. That helps the practitioner remember to honor their needs because it’s ‘their’ practice. Rather than performing traditional yoga poses, trauma sensitive yoga encourages people to move as they need to, with minimal and gentle hands-on guidance. Group gains: use yoga to help heal trauma Attendees are asked to pay attention to contact points, i.e. the point where your back touches the ground, or your feet or hands, how much pressure there is, and so on. There are often no hard yoga moves or poses because the focus is on making it a safe space for those with trauma to heal and experience mindfulness with yoga. There are some great videos on the TSY website that give brief examples of what trauma based yoga looks like. What is Neurogenic Yoga™? Trauma sensitive yoga isn’t the only option for trauma sufferers either. Another is Neurogenic Yoga™. While similar in many ways, Neurogenic Yoga™ stands out because it combines yoga asana and pranayama with the body’s natural, therapeutic shaking response. Why is that last part so important? Peter A. Levine, PhD, the developer of Somatic Experiencing and founder of the Foundation for Human Enrichment, has spent his life researching and treating trauma in patients. Some of his groundbreaking research includes the practice of releasing trauma through the body. “Unlike traditional yoga classes where you might get serious side eye for leaving mid-session, anyone can quietly come and go during trauma sensitive yoga.” In one of his books, In an Unspoken Voice: How the Body Releases Trauma and Restores Goodness, Levine discusses how the body has a natural response to trauma. When our fight or flight responses don’t get to finish their cycle, we enter into so-called 'fawning or freezing', thus creating trauma and storing it within the body. Levine believes that by allowing the body to finish out the cycle of trauma – meaning allowing the body to shake when it needs to until it stops on its own – that we can heal our trauma. His book and research are phenomenal and I highly recommend them to anyone with trauma. So, Neurogenic Yoga™ including shaking into their trauma treatment is fantastic. While trauma sensitive yoga helps, people that have trauma from car accidents, military tours, and violent attacks need a bit more than just the relaxation. They need to be allowed to shake and move the body in a different sort of way to release that trauma physically. How trauma and a wandering mind relate Trauma and PTSD are tiring. The problem with trauma is that the sufferer is rarely present in their body. Pete Walker is another expert, specifically on Complex PTSD, and his studies into the Four F’s – fight, flight, freeze and fawn – explain a lot about why people with PTSD can seldom find relaxation. Rather than experience healthy and balanced responses with the Four F's – because we all have these responses – people with PTSD have two responses that they lean heavily on. So, sufferers can get trapped in constant fight and flight or freeze and fawn. This means we aren’t present in daily life. We’re stuck on the ‘spin’ of PTSD and trauma. And when we’re stuck spinning and unable to be present, we aren’t able to experience joy and happiness. Being present leads to happiness To dig into this a bit further, Science AAAS reported its findings on how being present leads to happiness, while mind wandering leads to unhappiness. This is different from a popular assumption that unhappiness leads to mind wandering. While mood can certainly lead to focusing on the past or future, it's not, in itself, the cause of unhappiness. It’s the focus on past and future, an unhealthy rumination, that leads to the unhappiness. RELATED: Jill Satterfield, a mindful approach to yoga The Science AAAS article wraps with: “In conclusion, a human mind is a wandering mind, and a wandering mind is an unhappy mind. The ability to think about what is not happening is a cognitive achievement that comes at an emotional cost.” Trauma sensitive yoga can assist with pulling the practitioner into the present using gentle and non-threatening ways. For people with trauma, they mostly live in the past or in a place of fear surrounding the future. It's this lack of being present that directly relates to their unhappiness. The beauty of trauma sensitive yoga is that it takes you out of this place of fear. It trains your body to remake past experiences and to release them in a physically productive way. No matter which method you try – trauma sensitive yoga or Neurogenic Yoga™ – taking part in trauma based yoga can make a huge difference to your experience. It can also assist in finding your own breath; a breath that brings peace in with each in-breath and releases tension and stress with every out-breath. Trauma based yoga teaches those who aren’t generally present in their own body, how to do just that. If you are living with trauma or PTSD, then I believe that trauma sensitive yoga can work wonders. It can lead to a life full of joy and happiness through a daily practice of being present and living in the moment. ● 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 Hatha yoga | Yin yoga | Meditation | Mindfulness Written by Sienna Saint-Cyr Sienna Saint-Cyr is an author, advocate, and the founder of SinCyr Publishing. She speaks at conventions, workshops, and for private gatherings on the importance of having a healthy body image, understanding enthusiastic consent, using sexuality to promote healing, navigating diverse or non-traditional relationships, having trauma, Complex PTSD, and more. Sienna loves sharing her journey of healing and finding happiness with her readers. Along with writing erotica and romance, Sienna speaks at conventions, workshops, and for private gatherings on such sex-positive topics as a healthy body image, using sexuality to promote healing, and navigating diverse or non-traditional relationships. She writes for several websites. Find out more.

When Jacqui Paterson started stargazing with her kids during the COVID pandemic, it changed their lives for the better. She explains the power of gazing at the stars and the proven benefits of this awe-evoking (and free!) activity. I’m a glass-half-full girl by nature, but even I was struggling earlier in the year. A terrifying virus was tearing across the planet and the entire world had ground to a halt; I was consumed with worry about my family and paying the bills, and whether life would ever be the same again. Then, one evening I went outside and stopped dead in my tracks. The sky was clear and pitch black, and the stars were shining so brightly I literally gasped. As I stood under that twinkling ceiling, gazing at the stars, I was overwhelmed with wonder. I remembered an app I’d downloaded a couple of months earlier, which identifies all the stars, constellations, satellites and planets. Calling my daughters, aged 10 and 12, we raced upstairs, where we had an unobstructed view across the night sky. Using the app, we were thrilled to discover that bright white star hovering over the horizon was actually Venus. We skimmed past Betelguese – a dying red supergiant star 700 times the size of Earth – and through the constellations of Gemini, Auriga and Perseus. Gazing at the stars has meditative benefits shutterstock/VARUNA In that moment the world no longer seemed like an unfamiliar place. It reminded me that the Earth had been around for 4.5 billion years and had endured things much more dramatic than a virus, which instantly brought my worries into perspective. Plus, that twinkling night sky was just so beautiful – so stop-you-in-your-tracks gorgeous – I felt happier and calmer just looking at it. It became our thing to sit at the window evening, gazing at the stars. Not only did it help us let go of that nervous lockdown energy, for half an hour each day we got to ‘travel’ outside our four walls. What is stargazing? So, what is stargazing? For a start, it’s nothing new; for millennia humans have looked to the skies for guidance and reassurance, and to find meaning and purpose in their existence. “The sky has been a part of human experience since we were able to think, in some form or manner,” says Dr Daniel Brown, Associate Professor in Astronomy and Science Communication for Nottingham Trent University. It’s been used to construct time and mark the passage of it, while celestial navigation – using the stars as reference points – has helped us explore the Earth for over 5,000 years. Astronomy has provided us with that link between sky and Earth; a way for us to understand and engage with the heavens. Constellations have always played their own important role too, Dr Brown says. So much so, rock paintings depicting them have been found dating back over 40,000 years. “The sky was clear and pitch black, and the stars were shining so brightly I literally gasped. As I stood under that twinkling ceiling, gazing at the stars, I was overwhelmed with wonder.” Perhaps surprisingly, the constellations have remained practically unchanged since being deciphered and named by Greek astronomer Ptolemy in the 2nd century AD, even resisting an attempt 1,400 years later, by Julius Schiller, to reimagine the stars into biblical and early Christian figures. Its offshoot, astrology (once an accepted part of astronomy, but now considered a ‘pseudo-science’), is also thought to have played a valuable part by helping society to make sense of different people and personalities. How can I do stargazing? Perhaps the biggest advantage of gazing at the stars is that it’s free and accessible to every person on the planet – regardless of how, or where, you live. It can be carried out with the naked eye; alternatively, there are telescopes to suit all budgets and smartphone apps that bring ancient skies to life with augmented reality technology. The darker the sky the better, as the stars can shine in their full and natural glory. The International Dark Sky Places conservation program has curated a list of parks and reserves that are completely undiluted by light pollution. While these conditions are ideal for gazing at the stars, you can try it anywhere with a view of the clear sky (you might need to focus more in urban areas to block out distracting light and noise). Dress appropriately – you don’t want your meditation cut short because you’re cold – and find yourself a safe, comfortable spot with a clear view of the sky, like open parkland, or your back garden. If you’re planning to stargaze in the city, get as high up as you can; good spots include rooftop gardens, skylights or even looking out of large windows. Turn off all the lights you can, allow your eyes time to adjust to the darkness, then scan the skies for a particular spot or star to concentrate on. Soften your gaze and look slightly away from your target to see it more clearly (this is called averted vision and works because the cells in the sides of our eyes process low light better than the ones in the centre of your eye). Use an app to identify stars and constellations, and even the odd satellite looping overhead, or go ‘old school’ with a penlight and a stargazing guidebook. Alternatively, don’t even try to work out what you’re looking out, just lie back and enjoy the celestial show. While gazing at the stars, be conscious of your breath slowing and your body relaxing. Take in the sights, but also the sounds and sensations. Let your mind drift where it may; if irrelevant thoughts intrude, acknowledge them and let them go. Try not to feel frustrated if your meditation doesn’t go to plan, says Mark Westmoquette, author of Mindful Thoughts for Stargazers – find your inner universe and the recently released Mindful Universe. If the night is overcast, focus instead on the movement of the clouds and the way the stars intermittently peek out, he suggests, and appreciate the sky’s beautiful, changing nature. The benefits of gazing at the stars Westmoquette has a rare insight into both the science of stargazing, and its meditative effects. In 2013 he left a career in astronomy research to become a full-time yoga and meditation teacher. Today he melds both worlds by running monthly stargazing evenings from his home of St Helena, a tiny volcanic island in the South Atlantic. “I began to see how the tools of mindfulness could equally apply to stargazing, and how it could be a very mindful activity,” he explains. “During periods of worry and anxiety, when you find yourself lying awake at night, the familiar constellations and the slow wheeling of the heavens can be a reassuring source of comfort,” says Westmoquette. “Looking up at the stars can become a silent retreat into wonder and awe. I find that considering the enormity of space and time and the existence of our tiny planet within that, always helps put my personal worries into perspective.” RELATED: 8 reasons why awe makes your life better The eternal nature of the heavens can also bring comfort. When we look upwards, we’re essentially seeing the same stars and planets as our ancestors, and their ancestors and their ancestors before them, Westmoquette says. There’s something comforting about having that constant, especially when the world is in a state of flux. Stargazing gets kids used to asking bigger questions shutterstock/KIDSADA PHOTO According to psychologist Dr Katie Sparks, time spent in nature helps our bodies return to a natural rhythm. “We are part of nature, but we have become detached from it,” she says. “The demands on our attention from our fast pace of life are exhausting us both mentally and physically.” When we return to nature – by going for a walk, or gardening, or gazing at the stars – this calming contrast becomes obvious, she says. “The focus is shifted off our minds, which are constantly churning, and into our bodies. This helps to relax us physically, as we can then notice any bodily tension and breathe into it. It also helps us relax mentally by giving ourselves a break from our thoughts.” “While gazing at the stars, be conscious of your breath slowing and your body relaxing. Take in the sights, but also the sounds and sensations. Let your mind drift where it may.” In a year when school has been turned upside down, gazing at the stars is also a fun activity to enjoy with children. When they ask, ‘what is stargazing?’ you can reply by teaching them astronomy, or philosophy (opening up conversations about why we’re here, and whether there is a higher power, or a grand design), or even by discussing legends and folklore. You can even watch the International Space Station arcing across the sky, and imagine what the astronauts are doing as they look back down on the Blue Planet. Learning about the infinite worlds beyond our own can help replace their anxious thoughts with ones of fascination and wonder instead. Studies have shown that experiencing a sense of awe – a feeling of reverential respect mixed with fear or wonder – prompts us to think outside of our own selfish needs and increases humility, helping us accept and appreciate life. So next time you’re feeling anxious and overwhelmed by life, the solution could be, literally, written in the stars. • There are over 130 officially accredited ‘Dark Sky Places’ internationally, including Exmoor National Park, UK, Snowdonia National Park, Wales, Cosmic Campground, New Mexico, US, Death Valley National Park, US, Grand Canyon National Park, US, Warrumbungle National Park, Australia, and Aoraki Mackenzie, New Zealand. Search the International Dark Sky Places website for the full list. Main image: shutterstock/Dudarev Mikhail 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 Astrology | Nature | Family activities | Meditation Written by Jacqui Paterson Jacqui has been a true-life and travel journalist for over 25 years, and has travelled all over the world telling people's stories. Originally from New Zealand, she's now based in the UK, where she also wrangles two pre-teen daughters, and runs her lifestyle blog, Jacqui Paterson.com.

Combining the scientific knowledge about meditation with advice on personal and spiritual growth, 6 phase meditation can help us live more compassionate and fulfilled lives. Dee Marques explains the benefits of this meditation style and how to practise it. We’ve all heard about the benefits of meditation: greater clarity, a strong focus on the positive, and the unrestricted flow of energy. But I won’t lie: getting into meditation is tough, and being consistent is even tougher. One of the main things stopping people from starting a meditation practice is that it takes time, and you need to do it daily if you want to get the best possible results. But we all have busy lives and we all know how difficult it is to make time for ourselves. Another thing stopping people from trying meditation is the huge amount of choices out there. Mindfulness, vipassana, body scan and guided meditation are some of the most popular meditation styles, but even choosing among these can be overwhelming for a beginner. Where do you start? How do you know you’re on the right track? And how do you fight distraction and lack of motivation? I’ve been there, so I’m always looking for ways to be more consistent in my meditation practice. I recently came across a meditation technique that seems to tick all the boxes: 6 phase meditation. So today I want to share how this technique can enrich your life. What is 6 phase meditation? So-called 6 phase meditation was developed by Vishen Lakhiani. He's the award-winning founder of Mindvalley, a company focused on using technology to promote personal growth and spiritual development. Lakhiani is also a well-known author of best-selling books covering topics like self transformation and unleashing the power of our mind to achieve success. 6 phase meditation incorporates six distinct steps 6 phase meditation is one of the programmes available from the Mindvalley website. This is one of the things I liked the most about it. The programme format is presented in an easy-to-follow and structured way. This takes out all the guesswork involved in figuring things out by yourself, so you can jump straight into the sessions. The 6 phase meditation course is free to enrol on (although sign-up to the site is required). The idea behind 6 phase meditation itself is to combine scientific knowledge about how our brain works as well as the most effective and transformational advice published in the world of personal and spiritual growth. This guided meditation programme tackles common roadblocks in meditation practice so you can prevent the things that lead many people to give it up after a few days or weeks: a restless mind, self doubt, or the struggle trying to apply ancient principles to our modern lives. “The idea behind 6 phase meditation is to combine scientific knowledge about how our brain works with transformational advice published in the world of personal and spiritual growth.” According to Lakhiani, meditation isn’t about clearing your mind. He accepts that the brain is meant to be constantly working, so the programme focuses on redirecting our brain power. The main goals of 6 phase meditation are helping you win the battle against anxiety and stress, connecting with your creative and intuitive side, boosting happiness and productivity, and living more compassionate and fulfilling lives. To achieve all this, the concept of abundance is key in every stage of 6 phase meditation. With this technique we can identify the ways in which we sometimes self-sabotage, then get rid of anything that holds us back from reaching true abundance and a sense of purpose. This is one of the fundamental benefits of meditation practice. How to practise 6 phase meditation Completing the full 6 phase meditation training programme only takes seven days. During these seven days, you’ll need to set apart 15 to 20 minutes to follow the online sessions and go through each of the six phases. Here’s an overview of the main stages of 6 phase meditation: 1. Connection The first step in 6 phase meditation is developing a sense of connection with yourself and your surroundings. Consciousness is the main enabler of this deep sense of connection, so it helps to visualise it as a bright warm light. Picture the light as it starts wrapping up your body then gradually expands to everything else: your house, your neighbourhood, your city, your country, and the entire planet, all while being aware of your connection to it. 2. Gratitude During the second step of 6 phase meditation the focus is finding things to be grateful for. Lakhiani suggests making a mental list of five to ten things you’re thankful to have in your life. You may even find more once you get started. They could be anything from having good health to the pleasant scent of your favourite herb in the kitchen window sill. Then, amplify the sense of gratitude by immersing yourself in how you experience these things through your five senses and recreate the experience. RELATED: Gratitude meditation Visualization is a key step in 6 phase meditation shutterstock/fizkes 3. Forgiveness Finding abundance in our lives is difficult if we hold grievances against others, as doing this deprives us from the benefits of forgiveness. Asking forgiveness doesn’t need to be done in person, and unfortunately some of the people we had conflict with in the past are no longer with us. However, it’s still possible to reach out to them in our minds, ask forgiveness, and replace conflict with peace. Once you let go of negative emotions, you’ll start to feel how the sense of connection developed in Stage 1 glows even brighter. 4. Visualization The fourth step of 6 phase meditation takes you through a vivid visualization of your future so you can finally start living the life you want. Lakhiani’s advice is to choose three areas of your life where you’d like to see improvement. For example, they could be family relationships, work and fitness. During the session, you’re asked to visualize how you’d like them to unfold within the next three years. Then, make the experience real by drawing in your five senses into the visualization. “The main goals of 6 phase meditation are helping you win the battle against anxiety and stress, connecting with your creative side, boosting happiness and productivity, and living more compassionate and fulfilling lives.” 5. Daily intention The purpose of this session is to help you realise that our future starts with what we choose to do on a daily basis. During the daily intention stage, the focus is on visualising what it would be like to live the best possible version of your day. Think about what would you be doing, how would you be feeling, what specific emotions would you experience. Then imagine what would be your ideal way to end the day and picture yourself drifting into the most restful and rejuvenating sleep. 6. Blessing The last step in 6 phase meditation involves calling for the support you need to make your present and future goals achievable. Whether you believe in religious higher powers or rely on your own inner strength, it’s important to feel that you have an external force blessing you with energy, motivation, and even luck. During this session, you’ll spend a few moments noticing the effect of this protective force. To get started with 6 phase meditation, you can sign up for the programme via the Mindvalley website. Vishen Lakhiani has also put together a series of YouTube videos where he eases you into this guided meditation and takes you through each stage. You can find these videos in the official Mindvalley channel. The takeaway Although 6 phase meditation is perfect for beginners or those who struggled getting into meditation in the past, it also suits anyone who wants to take personal growth a step further. Following the programme and making meditation an integral part of your life can change the brain structure and bring important benefits, like the ability to override unhelpful responses and giving you more control over automatic reactions. You’ll also be able to develop compassionate and positive behaviour and boost your emotional intelligence. Bringing this attitude into every interaction can help build more meaningful relationships and generate a peaceful state of mind. And lastly, you’ll be more conscious about how your thoughts influence your actions and how your brain already has the tools you need to build the future you want, day by day without losing sight of your goals. ● Main image: shutterstock/javi_indy happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up for free now to: ■ enjoy our happiness magazine ■ share and support in our happiness forum ■ learn with free online Academy classes Kundalini meditation | How to forgive someone | Vedic meditation 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.

While COVID-19 still dominated the mainstream press during August, there were plenty of other feel-good news stories that showed how positive the world can be, too. Ed Gould shares his Top Ten round-up from the past month to uplift and inspire you. You might not have thought it, but August was actually a great month for feel-good news. However, not every news item got the attention it truly deserved, so, if you missed some of these highlights from the last month, then you shouldn't be surprised! From a polio-free Africa to a breakthrough in lung cancer, read on to discover ten great feel-good news stories from August. 1. Africa declared polio-free In an age where the world has come to understand just how important public health initiatives and disease prevention programmes can be to everyone on the planet, it's heartening to know that polio has been finally eradicated from Africa. As the continent has some very remote settlements, it's been hard to rid this infectious disorder. Nevertheless, according to the Financial Times and other media outlets, polio has been all but removed from the whole of the continent. 2. Mindfulness benefits team leadership Practising mindfulness is proven to help combat stress and alleviate symptoms of anxiety and depression. However, according to the Harvard Business Review, mindfulness can also make for better team leaders, too. In an article published on their website, the art of mindfulness was found to help people to live in the moment. In turn, this means leaders can embrace the personal as well as the professional experiences of team members. According to their research, mindful team leaders are better equipped to understand individuals, teams and wider structures in what is known as meta-awareness. RELATED: Mindful behaviour – 13 practical mindfulness tools 3. Northern white rhino thrown a lifeline On the face of it, there are few feel-good news stories about highly endangered species like the northern white rhino. Due to poaching and habitat destruction, there are now no male northern white rhinos left in the wild or captivity. For many, it seemed the end of the line for the species. However, Czech zoologists announced that they have ten viable eggs that they are looking to implant into surrogate mothers. Using in-vitro fertilisation methods, it's now hoped the once terminally endangered species can be saved for future generations. Northern white rhinos shutterstock/Colin Hancock 4. Wildfires may be detected sooner in the future There have been many wildfires in recent years that have caused a great deal of destruction, notably in Australia and California. However, according to Science magazine, a new self-powered detection system may raise the alert that much sooner, helping firefighters to put out smaller blazes before they get out of control. The problem with such devices has been putting them into the field without a sustainable power source. The new detectors make use of the energy derived from swaying branches and could, therefore, run for many years without any maintenance. 5. Yoga is good for your heart as well as your soul Although it's a great way to stay fit and focus your mind, yoga has not previously been found to improve heart health. However, Dr Naresh Sen of the HG SMS Hospital in Jaipur published a paper in August that found blood pressure was much better regulated in practitioners of yoga compared to a sample group. Furthermore, patients with atrial fibrillation problems were found to benefit, too. According to Dr Sen, simply practising yoga could improve heart health, thereby improving the chances of avoiding related incidents like heart attacks and stroke. Yoga could be good for the heart shutterstock/Monkey Business Images RELATED: Yoga for anxiety – discover the benefits 6. Algae turned into footwear to prevent pollution Flip-flops may be useful items to wear when paddling in the sea but they're prone to slipping off and being washed away. Every year, hundreds of thousands of flip-flops become part of the oceans' mountains of plastic waste. According to CNN, a team at the University of California San Diego decided to try and do something about this problem by coming up with a natural alternative that would biodegrade. They found that algae was a good substitute raw material for polyurethane and designed some comfy footwear based on it. Now the plastic substitute may find numerous other applications where a biodegradable alternative is called for. 7. Breakthrough in lung cancer detection announced In a report first highlighted by ITV News, a team from the University of Nottingham, which also had support from St Andrews University, has come up with a new blood test that could make great strides in lung cancer detection. The team reckon the detection of late-stage lung cancer could be improved by as much as a third compared to the current clinical rates. That would make a huge difference for treating patients earlier in what is one of the biggest killers of any disease in the Western world. 8. A museum devoted to happiness has opened in Denmark According to a report by CNN last month, The Happiness Museum has started to attract visitors for the first time. Located in Copenhagen, the museum is focussed on all aspects of what makes people happy and how they can go about making themselves feel happier. One visitor said his visit to the museum helped him to understand his own optimistic and happiness like never before, something that the team behind the project described as the best review they could have been given! Courtesy of The Happiness Musuem 9. Less water for future crops? By manipulating the proteins found in algae and putting them into plants that are grown as crops, scientists reckon they have come up with a way to bring about higher yields without using so much water. Fresh water usage is one of the biggest problems for the environment and farmers needs lots of it during dry spells. The technique has been tried on tobacco plants but it could be used on crops grown for food, too, according to a report in the Guardian. 10. Aussie beer turned into energy source While much of Australia was in lockdown, a great deal of beer that had already been produced was unavailable via pubs and restaurants. However, a wastewater treatment plant, which already makes use of sewage to generate biogas has been doing the same with what would otherwise have become undrinkable beer. The plant is said to have been handling 150,000 litres of beer every week recently, helping to create a sustainable form of gas. Let's raise our glasses to that! ● Main image: shutterstock/Shairaa happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? Sign up for free now to enjoy these benefits: ■ our happiness magazine with practical life tips and inspiration ■ share knowledge and help support others in our happiness forum ■ learn and self-develop with free online classes in our happiness Academy Mindfulness | Hatha yoga | Nature | Positive News | Healthy habits Written by Ed Gould Ed Gould is a UK-based journalist and practitioner of Reiki.

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.

As parents or future parents, we want nothing more than for our kids to be happy. But can we guide our children into a more joyful way of being? Mother and teacher Molly Scanlan believes we can by introducing them early on to happiness habits. Read her six secrets to raising happier and contented children that appreciate life. Whatever hopes and goals we have for our children, we all want them to be joyful and experience happiness. The encouraging news is that, just like good manners, you can teach the habits that lead to happy children. As parents, we hope to impart the beliefs and good habits that we want our kids to carry into adulthood. And, interestingly, a German study from 2013 found that parents do indeed transmit values and behaviours to their children. The researchers also concluded that the life satisfaction of kids continues to be influenced by that of their parents (and vice versa) throughout life. So, parents have a powerful role to play in the production of happy children. As both a parent and teacher, I know that the early years are a prime time for learning. But as well as academic, social and physical skills, you can also pass on the keys to developing a satisfying and happier life. Secrets to raising happy children In your own quest for happiness, you may have already come across habits that you've started to build into your life. Indeed, you may have realised that this can take a lot of time and effort (and that happiness is a journey and not a destination). So, if you're a parent, do your children a favour and install them with these happiness habits as they grow up. Even if you're not a parent, this advice is also relevant for those of us with younger family members in our lives, perhaps a niece or nephew. Tip 1: Exercise Regular physical exercise has a host of health benefits. As well as keeping our bodies functioning better for longer, it positively affects memory, concentration and academic performance. Exercise has also consistently been shown to combat the symptoms of depression and anxiety. We’ve all experienced a lack of motivation for getting off the couch and getting moving. Young, happy children naturally run, climb and dance – they certainly don’t seem to suffer from lack of energy or desire! But somewhere along the line, many of us become more sedentary. But studies indicate that if we use self-control we can turn exercise into a regular habit. So, how can we make sure our children grow up with exercise as part of their routine? A recent study found that ‘controlled motivation’ for physical activity when younger led to a negative effect on their participation in exercise at age 11. This means we cannot force our kids to exercise. Like us adults, children want to do things if they’re fun. Partaking in active pursuits as a family will teach them that this is a joyful and standard building block of life. So, your kids need to see you enjoying exercise, too. As I have a toddler, we spend a lot of time in the park. I encourage him to challenge himself when climbing and jumping, giving him absolute freedom unless it’s dangerous. Also, support your children to find a team sport they enjoy: scheduled practice and forming friendships should help them continue to love it and participate in the long-term. Tip 2: Get out in nature If you can, do plenty of those physical activities outside. We’ve all seen happy children running around in the fresh air and felt better ourselves after a long walk in a park or along a trail. Indeed, there's a growing body of evidence showing that simply connecting with nature has a positive impact on our mental health. Forest bathing as a practice began in Japan but has gained popularity as a therapeutic method across the globe. If you want your children to feel less stressed and more mindful, get them into the habit of spending time near trees and green spaces. A study of nearly 300 children in Mexico revealed a link between feeling more connected with nature, demonstrating sustainability-related behaviours and self-perceived happiness. In our family, we love getting out into the countryside by train or walking to the woods. My son can name different types of birds and trees and asks lots of questions. Like a lot of kids, he adores muddy puddles and collecting sticks and stones! Nature = happy and contented kids! If you and your family regularly spend time in natural surroundings, this gives your children an opportunity to feel more connected with the landscape. Carrying this feeling into adulthood, they can give their happiness a boost each time they venture outside. Ttip 3: Find their passion Finding and pursuing a passion in life is great for our well-being. Indeed, having a sense of purpose and knowing which activities that bring us joy lead to greater happiness. The best way you can support your child in this quest is by opening up their horizons. Give them opportunities to try a range of things – even things you may not enjoy yourself! Follow their lead and listen when they tell you what they do and don’t enjoy. They will then naturally narrow down to the pursuits that bring them the most happiness. Given a chance to practise regularly and see improvements, they are more likely to continue this hobby past adolescence. “Parents have a powerful role to play in the production of happy children. As a parent and teacher, I know that the early years are a prime time for learning.” However, no one likes a pushy parent and it seems children themselves agree! Do not force your kids into activities – simply support them in making choices. Katie Hurley, a child and adolescent psychotherapist, warns against pushing your child towards one specific skill or activity. She told Psychology Today: “When parents support instead of push, kids find their passions and interests and learn to follow their own paths toward success and happiness.” Tip 4: Journaling There are many different forms of journaling, and it has recently become a popular tool specifically for supporting good mental health. Practising gratitude, including on paper, can promote happiness, mindfulness and clarity. And science shows it can help in creating contented kids. A gratitude practice was linked to happiness in a study of 5-year-olds. Another study looking at teenagers found a positive association between gratitude, life satisfaction and optimism. So whatever age your child is, they can benefit. Start simply by introducing the concept of gratitude to children at a young age. Asking questions such as “what was your favorite thing you did today?” and modelling statements such as “we are so lucky to get to see this view” will encourage them to do the same. We do this at home and I can already see that our toddler has taken it on board. The other day he got an ice cream and as he sat down to lick it he said, “I’m a lucky pup!”. Journaling fosters happiness in kids shutterstock/Syda Productions Once kids have the habit of expressing gratitude verbally, as they get older they can graduate to writing it down. You can give them ideas, but it will work best if they discover a way of journaling that they find most helpful. As your kids enter adolescence, they may choose not to share this process and document with you but you can rest easy in the knowledge that processing their emotions on paper and feeling grateful for all they have is boosting their happiness. Buy your happy children a new notebook today to start a positive habit that could help them stay that way for years to come. Tip 5: A sound sleeping routine Sleep is a hot topic in the parenting world! For those of use who are up multiple times in the night, we are well aware of how disturbed sleep affects parents. But the gift of consistently good sleep might be the most powerful gift we can give our children. Getting a good night’s rest benefits us in lots of ways. Repeated insufficient sleep has been linked to diabetes, heart disease and even lower life expectancy. It can also correlate with depression and anxiety. Happy children are those that get enough good quality sleep. “When parents support instead of push, kids find their passions and interests and learn to follow their own paths toward success and happiness.” This is not to say that you need to sleep train your baby: that is a personal choice families make. Rather, as your child grows, help form the habit of a good bedtime routine and teach them what constitutes a suitable sleeping environment. There are lots of ways to promote good sleep. Provide your child with a comfy, safe bed and a room that isn’t too hot (about 20 degrees celsius). Keep a consistent bedtime routine. Wind down with quiet activities, put away electronics and give your child a bath. Reading a bedtime story has educational as well as sleep-related and emotional benefits. When your child is older, you can talk to them about the effects of caffeine and alcohol and encourage them to keep their phone outside of their room at night (though that last one might be impossible!). Tip 6: Don't praise too much This might be surprising, but you should avoid over-praising your child. This can turn happy children into frustrated adults. This doesn't mean you should never tell them they’ve done a great job – you just need to praise the right things in the right way. Liberally piling on the positive feedback can create what’s known as a ‘fixed mindset’ in your child. They will incorporate the idea that (for instance) “I’m good at maths” into their identity. Then when they encounter a challenge or make a mistake, they will be devastated, as this doesn’t tally with their sense of self. Learn more about instilling a ‘growth mindset’ in your child and they should become more resilient and determined. Teach them that mistakes are not to be avoided at all costs. In fact, they are a vital part of the learning process. This is something I do with my own son. I’ll admit I sometimes sound a bit silly praising a 6-month-old for their effort but I’m expecting this to pay off in the long run! I look for opportunities to comment on the way he solves a problem or how he shows perseverance rather than simply tell him he is great at something. The wrap: raising happy kids The gift you have been given yourself is being in the position to help your child start a lifetime of happiness. While no one is blissfully happy all of the time, you can provide your child with the habits that promote robust mental health and chances for joy. Many of the ways in which we, as adults, try and pursue happiness can start almost from birth. Model these behaviours in front of your children and explain them explicitly when they're older. The great news is, that well-being is ‘contagious’ within families. A study has shown that positive aspects of well-being are transmitted between all members of a household. So, working on your child’s happiness habits as well as your own will benefit everyone in your family. ● Main image: shutterstock/Jacob Lund happiness.com | The fine art of being: learn, practice, 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 ■ learn with free online classes in our happiness Academy Family activities | Nature | Sports & physical activities Written by Molly Scanlan Molly Scanlan is a freelance writer, parent and teacher from London, UK. She writes about health, science, education and parenting. Connect with her on Twitter and find out more on her website.

As the Northern Hemisphere enjoyed summer kicking in, a lot of feel-good news stories focussed on the relaxation of lockdown rules in many parts of the globe. However, there were many other news stories that also showed how positive the world can be, too. Ed Gould shares his Top Ten round-up from July to uplift and inspire. 1. Mindfulness can help arthritis sufferers, study shows A recent scientific programme that centred on a group of arthritis sufferers has found that practising mindfulness can help to reduce the debilitating fatigue that many people with the condition feel. The study discovered that people with rheumatoid arthritis and a more acute condition known as ankylosing spondylitis were more likely to overcome 'fatigue-related disabilities'. A team in New Zealand worked on the premise that tiredness alone could not always account for the fatigue that people living with rheumatoid arthritis felt and that, therefore, there must be a psychological explanation. Since mindfulness sessions helped to make people feel more present in the moment, fatigue levels reported by participants dropped significantly. 2. Tiger population is growing, experts say According to the BBC and numerous Asian media sources, the tiger population in Eastern India and Southeast Asia is not as under threat as previously thought. According to the World Wildlife Fund, global tiger numbers were as low as 2,300 as little as ten years ago. However, naturalists now think that this number of tigers now inhabit India alone. In that period their numbers are thought to have doubled in Nepal and more sightings have been reported in Bhutan, China and Russia. Parts of Thailand, Vietnam, Cambodia and Bangladesh are now also seeing more wild tigers as conservation efforts to protect their habitat continue in the region. Tiger numbers are on the increase 3. New model for solar energy is sweeping Africa According to a report in African Business, a pay-as-you-go model for providing solar energy is taking off across the continent. The idea has led to greater affordability of the technology so that it can be used more widely in rural areas where they may be no mains electricity. The model now makes sense to many rural communities because solar panels are much more efficient than they used to be, thereby making them a viable alternative to using generators for local electrical production. The report stated that over five million pay-as-you-go solar projects had been initiated in the last five years. 4. Oxytocin may lead to Alzheimer's treatment A report published by Science Daily suggests that oxytocin may be the key to a successful treatment for the degenerative disorder, Alzheimer's disease. Oxytocin is a natural hormone secreted by pituitary gland. It has long been associated with feelings of love and pleasure. The Tokyo University of Science has led the research into the hormone which appears to act as repairer of the amyloid plaques that are found in the brains of people with the condition. Their work on mice showed that these plaques, which are associated with failing memory function, were less prevalent when more oxytocin was present. RELATED: Happiness hormones – the neurochemicals of happiness 5. Robots used to track endangered whales The number of sperm whales is thought to be worryingly low, but marine biologists don't know for sure how many creatures there might be as they are notoriously difficult to track. However, according to i-News, robotic gliders have been deployed for the first time to help scientists in their work. Developed by the University of East Anglia, the gliders are already in use in the Eastern Mediterranean where there are thought to be little more than 2,000 sperm whales. Using the whales' clicking calls to track them, the gliders will help researchers to find out what problems the whales encounter so that counter-measures can be taken to protect them further. A sperm whale family shutterstock/Catmando 6. British people quit smoking in large numbers There have not been many good news stories related to the global pandemic this year despite some promising work that is ongoing into a possible vaccine. That said, UK smokers have been quitting the habit in their droves since the contagion broke out. In fact, it's estimated that over a million Brits have given up their habit in 2020 alone. A survey conducted by Action on Smoking and Health found that many people had chosen to quit as a direct result of COVID-19, which is known to be more dangerous for people with respiratory problems. 7. Pakistan well ahead of climate change goals Most governments around the world have set themselves targets to reduce their contribution to global carbon emissions. Some are on track to achieve them while others are behind their stated aims. Nevertheless, Pakistan enjoyed some feel-good news when it was reported by various Asian news agencies that the South Asian country has already met its targets. Indeed, the government's adviser on climate change, Malik Amin Aslam, announced in July that Pakistan had reached its target ten years ahead of its deadline thanks to its 13-point climate action plan. 8. Bison to roam England for the first time in a millennium You might think of bison as wonderful creatures that once only roamed the wide prairies of North America. But, in fact, the European species was once a native of the British Isles. According to the Independent, bison will be experimentally introduced into the wild in Kent this year. The project has come at a cost of £1 million but naturalists have said this is feel-good news not just for the species concerned but for the biodiversity of the UK as a whole. Initially, a herd of four bison will be allowed to roam Blean Woods, close to the city of Canterbury, alongside the ponies which live in the wild there already. Could Bison be seen again in the UK? shutterstock/Filip Fuxa 9. New farming method could help to extract carbon dioxide Global warming has long been known to be linked to the amount of carbon dioxide – as well as other gases – that are released into the environment. However, a report in the Guardian stated that something as simple as spreading rock dust on fields could help to absorb CO2 from the air, trapping it so that it does not augment the greenhouse gases that are already being emitted. Professor David Beerling, who led the study at the University of Sheffield, said that the rock dust locks CO2 as carbonate and the method can even help to improve crop yields, as well. Many farmers already spread limestone dust so the move to rock dust need not take a lot of adjustment. 10. Innovative dietary idea could be a breakthrough in breast cancer treatment According to a report in Cancer Network, a new diet that mimics the effects of fasting may be an alternative therapy that those living with breast cancer can make use of. In their work, a team of researchers from the Cedars-Sinai Medical Center in Los Angeles found that the diet was highly effective when used alongside a conventional treatment, such as chemotherapy. Employing the diet prior to starting a course of anti-cancer drugs was found to be successful for the majority of women involved in the trial. Main image: shutterstock/Ondrej Prosicky Written by Ed Gould Ed Gould is a UK-based journalist and practitioner of Reiki.