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Work is an intrinsic part of our lives, so it’s better if we can enjoy it. Cristina Jardón talked with Arlo Laibowitz about why listening, compassion and mindfulness are essential workplace tools... The second International Mindfulness & Compassion at Work Summit took place in Madrid on the 26th and 27th of April 2018. We were able to shoot interviews with five of the amazing speakers, including Cristina Jardón, an expert trainer in emotional intelligence, mindfulness and self-compassion. This is what she says about herself: "Restless and curious. Here I am. Optimist of birth and by training. Passionate about the simple life, without more. Spirituality and transcendence are two of my great values." Enjoy the full video interview with Cristina below. .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%; } Also, part of this mini-series, our interview with Bodhin Philip Woodward on the impact of mindfulness and compassion in your daily life, plus our interview with the organizers of co-founders of the summit, Liz Hall and Luis San Martin and Dr Jutta Tobias on her research on compassion in teams beyond the mindfulness intervention. ● 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.

With so many negative news stories in the press, happiness, hope and positive news may seem to have been in short supply during June. In fact, it was a great month for positivity and human endeavour. Ed Gould shares his Top Ten positive news stories that you may have missed. 1. Ice sheet loss in Antarctica may stabilise According to Science magazine, the rate of ice sheets melting in the southern seas may decline and could even go into reverse because of a new study. Scientific researchers have noticed that the bedrock beneath the ice sheets is rising at a faster rate than previously thought. This means that the sea levels though to be going up as a result of melting ice in the region may not be as bad as some had feared and the ice itself will become more stable. 2. Science says exercise and mindfulness are key to a less stressful life Scientific research at Penn State University in the US suggests that mixing regular exercise with a mindful approach to well-being is the best way of reducing stress. Over 150 volunteers took part in the study which asked them their state of mind at random throughout the day via a smart device app. Physical activity and mindfulness were both found to lead to more positivity in the responses, but what surprised the team, according to Science Daily, was the synergy between exercise and mindfulness, with the least stress being reported by participants who did both. Stress less: combined mindfulness and exercise is key 3. Breakthrough in type 1 diabetes discovered An eight-year study conducted by the Massachusetts General Hospital has found that a treatment previously offered for tuberculosis can help treat type 1 diabetes. In fact, the work is so groundbreaking that the researchers claim the treatment can reverse the effects of the condition entirely! Everyone involved in the research reported an improvement in their condition after taking a BCG vaccine, while those who had placebos tended to see rises in their blood sugar levels. 4. 'Forest bathing' is good for your health A Japanese academic announced in June that his work showed that walking in a forested area is a healthy way to fend off disease and psychological stress. Dr Qing Li said that so-called forest bathing stimulates the senses, which bridges a gap between modern life and our natural selves. The concept, known as 'shinrin-yoku', doesn't involve outdoor exercise; just simply being in a wood can be good for our well-being. Furthermore, the member of Tokyo’s Nippon Medical School said that spending time in a beautiful natural environment is known to augment the body’s production of immune cells and can even help with the production of proteins that fight cancer cells. Wood works: being in a forest is great for your health 5. New hope for jaguars Over the course of the last eight years, Mexico's population of jaguars has risen by a fifth. The National Jaguar Conservation Alliance reported in a statement that was put out by the World Wildlife Fund that there are now an estimated 4,800 of these cats in the country. The upturn in numbers corresponds with the alliance's efforts to save the 'near threatened' creatures' habitats across ten different states in the central American nation. 6. Scientific breakthrough may revolutionize dental care Researchers from Queen Mary University in London announced in June that they have have developed a new way to promote the growth of oral minerals. These means that it may now be easier to regenerate hard tissues, such as dental enamel. Although this can be done by applying toothpaste regularly, the new approach could end up reversing tooth loss due to decay which no amount of brushing could prevent. In addition to helping to harden tooth enamel their new remineralisation substance could also be used to strengthen bones. 7. Precious coral reef no longer in decline According to The Telegraph, Belize's coral reef has seen a great deal of recovery in recent years. UNESCO had placed the Mesoamerican reef on its list of threatened natural wonders but it announced in June that the underwater habitat – essential to many species of marine life – was no longer in decline. UNESCO took the unusual step of heralding many of the steps the government of Belize had taken as being 'visionary'. In 2012, over 90 per cent of the country voted in favour of banning offshore oil exploration to help save the marine ecosystem. Reef return: the Belize coral reef is recovering well 8. Australian medics find new approach to administering needles The Royal Children’s Hospital in Melbourne has been experimenting with delivering nitrous oxide to patients who suffer from a fear of needles in hospital. The approach was found to be particularly effective with people who suffered from certain developmental disorders and who were looking for a way to remain calm as intravenous drugs were given. According to Pharmacy News, over 200 children were treated in this way during the study – positive news for anyone with a fear of needles. 9. Total renewable power announced in City of London The Corporation of the City of London announced in June that it fully expected to be powering all of the so-called square mile area of the capital from renewable sources by the autumn. Given that so many people work and use energy-intensive servers in the city, this is no mean feat. The financial capital of Europe, the City of London also manages many green spaces around the city, such as Epping Forest. Wind of change: the City of London is using renewable energy 10. European airports go carbon neutral According to the International Airport Review, no less than four different airports in Europe were officially designated as being carbon neutral in June. Last year the European airport industry committed itself to having at least 100 airports accredited in this way by 2030. The number has now just risen to 34 thanks to the new ones on the list. London Stansted and Brussels Airport joined Treviso and Rome Ciampino in being named as carbon neutral airports. The programme has accounted for a drop in the release of 163,277 tonnes of carbon dioxide into the atmosphere from the air hubs in question – positive news for any air passenger. ● Written by Ed Gould Ed Gould is a UK-based journalist and freelance writer. He's a practitioner of Reiki.

In the workplace, mindfulness and compassion is increasingly becoming more important. Experts in their field, Liz Hall and Luis San Martin talked with Arlo Laibowitz about why these skills are needed more than ever at work. The second International Mindfulness & Compassion at Work Summit took place in Madrid on the 26th and 27th of April 2018. We were able to shoot interviews with five of the amazing speakers, including the co-founders of the summit, Liz Hall and Luis San Martin. They share their thoughts of happiness, compassion and mindfulness at work in the video below. Enjoy! .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%; } Liz Hall is the co-owner/founding editor of Coaching at Work magazine; an award-winning journalist on business and health/well-being; an author/editor; an executive coach, and a trained mindfulness teacher/trainer who works with coaches, leaders and the general public. “If you get people to empty their minds and just listen, amazing things happen.” Luis San Martin Luis San Martin, in addition to being the chair/co-founder of the Association for Coaching Spain, is an executive coach and OD consultant. Luis has an MSc in International Business and his business experience includes CEO responsibilities in multinational companies in several countries. As part of his portfolio, he works with organisations to introduce mindfulness to their employees. Also, watch our interview with Bodhin Philip Woodward on the impact of mindfulness and compassion in your daily life. ● 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.

What benefits do mindfulness and compassion have? And how can we increase their levels naturally? Arlo Laibowitz sat down with Bodhin Philip Woodward to find out more. The second International Mindfulness & Compassion at Work Summit took place in Madrid on the 26th and 27th of April 2018. We were able to shoot interviews with five of the amazing speakers, including Bodhin Philip Woodward: .embed-container { position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%; } .embed-container iframe, .embed-container object, .embed-container embed { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } Bodhin is founder and director of training for mindful academy Solterreno, a UK registered Accreditated Training Provider & Meditation School with the Yoga Alliance Professionals and co-founder of Mindful Academy. “All the different strands of mindfulness and Buddhism itself are ultimately saying the same thing: wake up!” He's been practising mindfulness on a daily basis since 1985, and has extensive experience of mindfulness practices and teaching. He runs Mindfulness Teacher Training programs, Train the Trainer programs and teaches Mindfulness-Based Cognitive Therapy and Stress Reduction Approaches (MBCT/MBSR/MBAs) to help prevent relapse into depression and to manage stress and anxiety. He also meets the requirements of the Good Practice Guidelines for Trainers of Mindfulness-based Teachers published by the UK Network of Mindfulness-based Teacher Trainers. ● Written by Arlo Laibowitz Arlo is a filmmaker, artist, lecturer, and intermittent practitioner of metta meditation and morning yoga. When not dreaming about impossible projects and making them happen in the most impractical ways possible, he journals, listens to jazz, or cuddles with his better half.

Corey Harnish shares his idea of what kindness is, and how you can practise it every day to improve your life and the lives of others. Let’s start this journey with a little self-talk. Do you want to be happy? Yes, right? Do you want others to be happy? Probably yes too, right? Do others want you to be happy? A little hesitation on that one, huh? Maybe even a 'no'? Well, it’s not true! Just like you want others to be happy, they want the same for you. After you read this article, you’ll hopefully be motivated to create a small shift to bring more kindness into your life, and the lives of others. Kindness: it's already within you Over the last 20 years, researchers have been studying what has been termed 'positive psychology,' an analysis of how uplifting emotions like gratitude, love, joy, and inspiration affect our well-being and literally improve our lives. What’s incredible is these emotions are already within us; it’s just a matter of whether or not we take intentional action to express them. One of the easiest ways to do this is through performing kind acts. Kindness is contagious © Freepik So, what is kindness, anyway? Kindness, put simply, is a positive action that leaves someone in a better situation than before. It doesn’t have to be as extravagant as paying for someone’s surgery or spending hours and hours volunteering. Literally, it can be anything. A smile. Holding the door open for another person. Bringing food to someone. Paying for the person in line behind you. Connecting with a stranger. Saying ‘I love you’ to someone close. RELATED: Random acts of kindness: 22 ideas to spread happiness! Even treating yourself to a night out, getting a pedicure, or a massage are all acts of kindness. Yes, that’s right, you can, and should, be kind to yourself, too! So often we hold back from being kind because we don’t know what to do or we don’t think our actions will make an impact, but they do. The research proves this. What’s important is to just take action, no matter how small. To get you started on practicing kindness, take a look at some awesome ideas from Kindness.org and the Random Acts of Kindness Foundation. Give and receive: practice kindness and you'll benefit too Wow! Kindness is easier than I thought, but what’s the benefit to me? I’m glad you asked. Kindness not only benefits others, but it also improves your life as much or more! The science shows that some of the benefits of kindness are: Improved immune system functioning Decreased stress levels Feelings of meaning and purpose A sense of connectedness RELATED: the power of kindness Super cool, right? Check out these awesome cases of kindness in practice: The Good Cards The Good Cards is a modern-day version of the Pay it Forward movement that uses technology for good. With a mobile app and a physical Good Card, users are able to do good deeds, share their positive stories, and inspire others to join in the action all while being able to track the ripple effect of kindness that happens around the world in a fun and meaningful way. Social Emotional Learning (SEL) Nowadays in schools, a shift in our standardized education has started to incorporate more curricula that addresses emotional intelligence, mindfulness, and positive psychology. By doing this, we are creating micro-habits of kindness with our youth; empowering them to not only be the leaders of tomorrow but to be the ‘Kindness Leaders of tomorrow.’ Rotary International: In over 35,000 communities around the world, Rotary has created a space for neighbours to come together and help their communities flourish. Whether it’s raising funds for a local not-for-profit, doing an environmental cleanup, or engaging students in service learning, Rotary is empowering people globally to be a force for good. OK, I’m ready to put kindness into action! You’re all set. Now you can see how powerful kindness actually is and how simple it is to do. Once you start, you’ll create a ripple effect that’ll inspire people all around you to spread kindness too. Remember with The Good Cards you’ll be able to track that impact as it inspires kindness around the world. Don’t be shy, share with us, what’s one kind act you plan to do today? ● This article from Corey Harnish was originally posted on Linkedin Written by Corey Harnish The poster child of community. Corey is a great listener and huge believer in humanity. Currently the CEO of Better World International a 501c3 tech nonprofit, Corey is leading The Good Cards development; an innovative online-gaming platform and app that engages people worldwide in doing good deeds for happiness and global sustainability. Corey is an AmeriCorps VISTA Alumni, an Honorary Rotarian of Rotary International, as well as a volunteer of Defy Ventures, providing business coaching to EITs (entrepreneurs-in-training), and an active personal life coach. Corey empowers individuals and communities and help them to flourish through personal development coaching and community service involvement. An aspiring Social Justice activist with a passion for community/sustainable development, service learning, juvenile justice rehabilitation, and brain-based coaching.

The authors of a new book, Wired to Create, explore the depths of the creative mind and offer ideas on how to kick-start your own creativity. From daydreaming to having a natural curiosity, here are 10 things the authors believe that great artists, writers and innovators do differently. “In the course of creative endeavours, artists and scientists join fragments of knowledge into a new unity of understanding.” So Vera John-Steiner wrote in her 1985 book: Notebooks of the Mind: Explorations of Thinking. In it, John-Steiner explored the mind of over 100 artists and creatives through interviews. No creative process is the same, and so for a long time this has mystified creativity, and the mind of those whom over the course of history have been known to exercise it. In the book Wired to Create, Dr Kaufman and Carolyn Gregoire research deep into recent findings in neuroscience and psychology to discover and unravel the layers of the creative mind. The book not only offers an informative read but also practical tips on getting the creative juices flowing. “In the course of creative endeavours, artists and scientists join fragments of knowledge into a new unity of understanding.” Dr Scott Barry Kaufmann is a cognitive psychologist, author and speaker known for his research on intelligence and creativity. His co-author Carolyn Gregoire is a journalist who wrote the article “18 Things Highly Creative People Do Differently” for the Huffington Post that originated the book. “Is it possible to make sense of something as abstract as creativity?” the writers wondered. Creativity: the four-stage model The book introduces psychologist Graham Wallace’s popular “four-stage model” of creativity. It proposes the following stages: preparation, or acquiring information about a subject incubation, or letting knowledge sit the illumination stage, in which an insight has been found after associating different ideas verification, in which the artist shares the insights found The model, simple and straightforward, reminds me of a list that offers creative boosting tips such as taking a walk or listening to classical music. Even though these tips and models are helpful, they overlook a simple and common finding: creative processes are rarely linear. Indeed, Kaufman shares a post specifically on the messy minds of creative people. Artists: what lies behind their creativity? When we see results in an art exhibit or final pieces that are complete and cohesive, it's easy to forget that the ride to get there is rarely a formula, and that it varies from artist to artist. Wired to Create highlights complexities and goes in depth about the different and opposing ideas that exist within the creators, (play and seriousness, collaboration and solitude, openness and sensitivity) without being dry. In fact, it's rather upbeat, full of memorable quotes and also some practical advice. So, here are the 10 things great artists and other creative types do differently: 1. Imaginative play The book starts by going back to when we were kids. The line “A spirit of childlike curiosity and exploration is palpable in each of his highly imaginative creations” refers to Shigeru Miyamoto, the creator of Super Mario Bros. Miyamoto drew inspiration from his childhood, when he used to wander in the forest and play inside caves. The authors write, "For creative minds, creating itself is an act of play". English professor Brian Boyd puts it this way in his 2009 book, On the Origins of Stories: “A work of art act likes a playground for the mind, a swing or a slide or a merry-go-round of visual or aural or social pattern.” This points out how crucial imaginative play is during childhood, quoting psychologist Sandra Russ, “Pretend play is where many of the cognitive and affective processes important to creativity occur… because the child is making something out of nothing. 2. Passion Systematic studies confirm the importance of passionate focus when it comes to creating, as it helps the creator through challenges and setbacks. 'Follow your passion' is one of the most widely circulating clichés out there (not to mention one of the most unhelpful pieces of career advice). While the latest science supports the importance of passion in achieving any personally meaningful goal, it also suggests that this thinking is far too simplistic. “Mastering the skills necessary to create something valuable takes hard work; passion and effort feed off each other.” Apart from this, the authors make a distinction between different types of passion and its companion, inspiration. The new book Wired to Create investigates the things creative people do differently 3. Daydreaming All those times you let your mind wander at school during class might have been of benefit. Studies such as the one discussed by the Smithsonianmag on The Benefits of Daydreaming suggest that letting your mind go where it wants to go indicates a high functioning memory. Dr Kaufmann and colleague Rebecca McMillan noted mind wandering can be anything but mindless, in fact, it can be suitable for creative incubation: “Many of us know from experience that our best ideas come seemingly out of the blue when our minds are off wandering elsewhere.” Research suggests that an incubation period of mind wandering leads to improvements in creative thinking. The next time you’re working hard on a creative project or work assignment that requires intense focus and creative chops, try taking a five- minute daydreaming break every hour or so and see how it affects your ideas and thinking. During this break, engage in a simple activity that will allow your mind to wander like doodling or cleaning. Daydreaming: letting your mind wander opens it to creative inspiration 4. Solitude It's hard to be alone nowadays, or truly experience solitude when 'connection' seems to be at your fingertips 24/7, and we make our lives public, voluntarily. Even if many celebrated artists and thinkers are an example of somewhat solitary lives and culture tends to underestimate alone time. Of course, meaningful collaboration is important for creativity in many settings, and it’s essential to bring different perspectives together. However, the act of creating requires us to find time to ourselves and slow down enough to hear our own ideas --- both the good and bad ones: “Some degree of isolation is required to do creative work because the artist is constantly working on ideas or projects in his mind – and these ideas need space to be developed.” Taking some time off to recharge on your own can be very productive and prioritising this can lead to many benefits. You don’t need a vast getaway, start by a much needed social media break. Solitude: finding time alone is important for the artists to focus on creative ideas 5. Intuition Intuition. That little voice or 'gut feeling' ready to guide you and make decisions sometimes based on past experiences. Some psychologists refer to it as a 'mental matching game'. People often tend to debate how much of their intuition they should follow or how much or their rational mind should lead. Moreover, Wired to Create considers theories of cognition that suggest we have two mental processes, one that is quick and that drives us to action almost automatically, and one that is more controlled and rational. This chapter is particularly interesting as it discusses in detail how these processes act together and help us assimilate information in different ways. For example: “spontaneous methods are useful when we are coming up with ideas, while refocusing and using our rational mind help us figure out how to make these ideas come to life.” Both processes are valuable at different times in the creative process, and finding a balance is crucial in any creative field. 6. Openness to experience Allan Watts once said, “By replacing fear of the unknown with curiosity, we open ourselves up to an infinite stream of possibility. We can let fear rule our lives, or we can become childlike with curiosity, pushing our boundaries, leaping out of our comfort zones, and accepting what life puts before us.” For his doctoral dissertation, Kaufmann lead a research study with exciting results about “open” personalities: “The desire to learn and discover seemed to have significantly more bearing on creative accomplishments than did cognitive ability. People with high levels of cognitive engagement with imagination, emotions and beauty were more likely to make significant artistic, creative achievements than people with high IQs.” Findings suggested that openness to experience, the drive for exploration, in all its forms, may be the most important personal factor predicting creative achievement. Creative people are naturally curious and open to new experiences, such as traveling 7. Mindfulness By being an observer of our own minds and surroundings, we might answer what it means to be a human being in a moment in time. Artists, innovators and thinkers are inspired by the world around them by paying attention and observing their outer and inner world thoroughly. Ideas, thoughts and emotions are all part of it: “But the capacity to deeply observe (mindfulness) is not only a key attentional skill, but it’s also a distinct creative advantage.” Psychiatrist Norman Rosenthal’s research on Transcendental Meditation – a popular technique that involves the silent repetition of a personal mantra – found that many new meditators reported “flowering of creativity” after beginning their practice; an ability to see from a novel angle, to pursue new directions effectively, to innovate or change – either the world or themselves – in some meaningful way. Some other similar types of meditation such as Open Monitoring activate the imagination network by permitting some mind wandering while also boosting attention. A capacity for mindfulness is a distinct creative advantage 8. Sensitivity “The perception of sensitive minds has created works of art that offer a window to the human condition.” Apart from proposing research that is beginning to understand the neurological basis of high sensitivity, Wired to Create also presents questions to get a sense of where you are on the Hyper Sensitive Narcissism Scale of Jonathan Cheek. 9. Turning adversity into advantage Trauma is not something that should be glorified, yet creative work can be a way of exploring and giving expression to it once it finds meaning: “Adversity in its many forms can become an act of turning challenges into opportunity for creatives.” Nietzsche said that what doesn’t kill us makes us stronger. Apart from idealisms and watered down self-help inspiration, growth after adversity has been thought of from ancient thinkers to recent psychological research in which they called it post-traumatic growth. 10. Thinking differently By challenging traditional ways of thinking, creative work defies the status quo and can pave the way for a change: The creative act itself is one of breaking from tradition and routine to create new patterns, ask new questions, and seek new answers. People who spend more time consciously thinking differently were far more likely to engage in associational thinking, the book says. Drawing from different experiences or knowledge can result in new connections that help creative problem-solving. Light bulb moments: artists often think differently Even if there is more than characteristics to consider when it comes to creating anything, the book’s overview of extended research on the topic is well organised and easy to digest, making it a smooth read. Moreover, it encourages the reader to not only think of it as a means of achieving but to live creatively, as it is not something that belongs just to a select group but to every human being. ● Main image: Colourbox.com Written by Guest Author We are happy to publish articles by guest authors that will broaden the perspective and bring new insights. If you are interested in publishing an article here on happiness.com, please contact us.

April is a month that heralds the coming of new growth and development. Full of hope, the month still had its fair share of downbeat news stories. So, what were the positive news that made the front pages this month? Ed Gould shares his top ten... 1. Fancy a course in being happy? Take one at Yale University As reported in the Boston Globe in April, students at Yale can now enrol on a course in happiness. Many students have signed up for the programme which is officially entitled, 'Psychology and the Good Life'. The course was developed from studying how non-human primates interact. It now deals with human behaviour and psychology, too. The course only began running this year but has already seen over 1,000 students show an interest. 2. Discarded chewing gum given new purpose By Dutch fashionistas An Amsterdam-based clothing firm has developed a training shoe made out of old chewing gum. Nicknamed the gum shoe by the trainers' developers, this item of footwear is designed to be made out of the chewing gum found on the city's streets each day. According to the makers, the gum shoe takes about a kilo of old gum to make and there are millions of kilos of the material to be picked up in every major city of the world. According to Fortune magazine, the compound developed for the footwear could have other practical applications just waiting to be developed. Something to chew over: gum can now be turned into footwear 3. Huge achievement in aviation fuel announced An airline signed a deal ten years ago for 330 million gallons of renewable fuel that it has been using on its flights in order to offset its carbon footprint. Although the fuel still released carbon into the atmosphere, it had been sustainably grown. In April this year, JetBlue was able to say that this decade-old measure had meant that it had prevented over 2 billion pounds of carbon dioxide from being released from fossil fuels, the aviation industry's go-to source of power. The airline stated that its measures were currently preserving the equivalent of nearly 500,000 acres of the Brazilian rainforest. Does this signal how all airlines will eventually operate? 4. US Paris agreement withdrawal won't leave the convention out of pocket Although the decision of the US to withdraw from the Paris Climate Accord is not something to celebrate, the organisation in charge of the agreement, the UNFCCC, won't be financially penalised. This is thanks to the philanthropy of the former New York mayor, Michael Bloomberg. The millionaire has declared he will pay the USA's financial commitment out of his own pocket, a sum that is no less than $4.5 million. As reported by the BBC, Mr Bloomberg said that as he was able to afford the payment he would make good on America's previously agreed financial commitment. 5. New Zealand Bans Offshore Oil Exploration In order to protect its local environment and in a bid to tackle climate change, New Zealand will cease all offshore oil and gas exploration. According to the Financial Times, no further permits will be issued by the country's government. Currently, New Zealand has 22 such permits in operation, but these will not be renewed. A new horizon in New Zealand: oil and gas mining is now banned 6. Dog looks after lost toddler for 15 hours According to Sky News, a family dog remained with a three-year-old girl who had got lost in the Australian outback until she was rescued. Max, a pet dog who lives in Queensland, was named as an honorary police dog following the incident. The child went missing and a huge search was launched. Thanks to Max, the child was kept in good company during her ordeal. She was rescued because Max alerted searchers to her whereabouts. Truly, this is a news story of unrivalled happiness – for dog lovers, at least. 7. New hope to deal with un-recycled plastics According to Science Daily and many other media outlets, a team at the University of Portsmouth has positive news for the world's oceans. They have discovered an enzyme which is capable of breaking down previously un-recyclable plastics so that they can be repurposed into new products. Professor McGeehan, who was involved in the enzyme's development, said that it's up to the scientific community which invented plastics to come up with a solution for the waste it has generated. 8. Costa coffee announces target for single-use cup reduction In April, the UK's largest coffee retailer said that it planned to reduce single-use cups in its stores. The hope is that other coffee sellers will follow the new plan, which will see the retailer themselves pay for a recycling company to collect its cups and to transport them to paper mills. There, they can be reprocessed rather than heading straight to landfill sites in the country. According to The Independent, the incentive Costa is offering recycling firms is to pay over the current going rate for the material its cups are made from, thereby making the recycling process more attractive to those already engaged in it. (C)upcycle: The Costa chain will reduce single-use cup usage with recycling 9. Technology allows people to speak without a sound The Massachusetts Institute of Technology (MIT) announced in April that it had developed a breakthrough in human communications. Scientists at MIT have made a wearable device which can pick up on movements in the jaw and throat to interpret them as spoken words. Crucially, this can be done even when the wearer is making no audible sound. It could be used anywhere that silence needs to be maintained but where communications are still required. 10. Mindfulness can relieve stress, study shows The Daily Mail reported that even a single mindfulness session can lessen the impact of stress and anxiety. An American researcher published a paper in the American Physiological Society which showed that just one hour of meditation is all it needs to have a tangible effect. According to the professor involved, such sessions had a physiological outcome, helping to reduce mechanical stress on arteries. ● Written by Ed Gould Ed Gould is a UK-based journalist and freelance writer. He is a practitioner of Reiki.

Among the coldest months of the year, February can appear to have little by way of happiness or positive news about it! However, the fact is that February 2018 has been a superb month from a news angle, with plenty of hope and human achievement to warm your heart. Ed Gould rounds up his top ten positive news story from the month. 1. Happiness is up in the UK The Office for National Statistics (ONS) announced a small but discernible amount of increase in happiness in the United Kingdom. According to reports in The Guardian in February, the ONS data – which covers the period up to September 2017 – shows that British people rated their happiness at 7.52 out of 10 on average, a rise from 7.29 in the previous survey, proving that there is hope for us all to feel happier. Where people were asked how 'worthwhile' they felt, the ONS survey revealed another upturn, which is even more positive news for people living in the UK. 2. Excessive supermarket packaging being addressed There's been plenty of media exposure in recent months to the concept that supermarkets are wrapping up our food in too much packaging. The war on excessive packaging in much of the Western world gathered pace in February when a Danish supermarket became the first ever to introduce a plastic-free aisle. Shoppers can now head there and buy wrapped, clean, healthy food, but in a retail environment that is devoid of all plastics. According to The Washington Post, the move was warmly welcomed by environmentalists and it's hoped the idea, which includes no less than 700 different grocery items, will be replicated elsewhere. That's (not) a wrap: a supermarket in Denmark has introduced a plastic-fee aisle 3. Fast food moves away from disposable cups It must be that food packaging became something of a hot topic in February, because one of the globe's largest fast-food suppliers, McDonald's, announced that its foam beverage cups and trays would be replaced in every territory it operates in throughout the world. The giant restaurant business plans to have totally recycled cups in place soon, according to Business Insider. The company's move is widely seen as a response to people power, whereby its own customers and pressure groups have informed the conglomerate's executives of what it should be doing to help protect the environment. 4. Circus animal ban in Wales looks likely According to Wales Online, a move to outlaw the use of circus animals in the region will come into force soon. Similar bans exist in other parts of Europe and, for many, the sight of a circus animal is one that only brings to mind welfare issues. Only travelling circuses operate in Wales, but the Welsh government confirmed in February that it's looking at the legal position that allows for such entertainment. The move follows a similar one put in place by another devolved administration in the UK, in Scotland, and an outright ban on circus animals in Ireland which came into force this year. 5. MIT says volcanoes will solve future construction needs The Massachusetts Institute of Technology (MIT) is one of the world's leading scientific research centres. According to the Journal of Cleaner Production, MIT scientists working in Kuwait have begun developing ways of harnessing the power of volcanoes to make new forms of concrete which will help to build the cities of the future. Their work centres on the 'embodied energy' of volcanic ash which can be fashioned into concrete with much less energy than current methods. The result would be buildings that are constructed with a much lower carbon footprint than ever before. Blowing up: ash from volcanoes could be used to create new forms of concrete 6. Brussels set to improve airborne pollution A busy city in the heart of Europe, Brussels – like many other metropolitan areas – suffers from airborne pollution when there are lots of cars on the road. Add to this the city's inhabitants love of wood burning stoves and there's little positive news for people who are susceptible to particulates in the air. According to The Guardian, city officials will make public transport completely free to use on days when pollution is predicted to be high. The use of stoves may also be restricted on such days, according to the news story. 7. Mindfulness leads to better computer programming According to Science Daily, the practice of mindfulness is not just good for inner well-being and emotional intelligence and overall happiness, it's good for solving computer programming problems, too. Researchers from the University of Seville in Spain have demonstrated that frequent meditation sessions lead to improved performance with a variety of computer programming tasks. Students involved in the study did better with their subsequently set problems and often solved their tasks quicker than those who had not been involved with any meditation sessions. 8. Egypt announces world's most ambitious solar power station Egyptian authorities announced a joint private and public initiative to create the globe's biggest solar power complex in February. Officials said that the Benban Solar Park would create a photovoltaic plant that could generate up to 1.65 gigawatts of electrical energy. According to the Egypt Independent and other media outlets, the plant will boost the renewable energy supply in the country from a small fraction to 37 per cent by 2035. Panel power: the world's biggest solar panel plant looks set to be built in Egypt 9. A pessimistic outlook may be beneficial, study suggests According to a Reader in Health Psychology at the University of Sheffield, there's now an overwhelming body of work in the field of human science that suggests there are advantages to being pessimistic. Strictly speaking, Fuschia Sirois' work focusses on a certain kind of pessimism which harnesses negative thoughts for positive outcomes. She suggests that this is a human strategy that helps people to overcome things like anxiety that would otherwise hold them back. It shouldn't be confused, however, with the sort of pessimism that blames oneself for anything that goes wrong or is negative. Her work suggests that hope is there for all, no matter how you see the half-filled glass. 10. New research into peanut allergies is positive news for sufferers Anyone who has a peanut allergy or knows somebody with one will know just how severe the results can be. New research by an American company, Aimmune Therapeutics, has shown that a treatment may now be on the cards which will be able to help affected people. According to the Financial Times, around two-thirds of those who were involved with the trial responded well to it. More research is required before the programme can be turned into a fully-fledged therapy, but the company concerned is hopeful that one can be developed once the authorities sign off on further field trials. ● Written by Ed Gould Ed Gould is a UK-based journalist and freelance writer. He is a practitioner of Reiki.

As one of the most important figures in the fields of mindfulness, meditation and Zen Buddhism, Thích Nhất Hạnh has had a major influence around the world. We share some of his best quotes and take a deeper look at his teachings. Thích Nhất Hạnh is recognised internationally as one of the most influential figures in the fields of mindfulness, meditation and Zen Buddhism. Having been ordained as a monk in 1949, Nhất Hạnh has since written more than 100 books and has travelled the world, imparting wisdom and sharing his philosophy on life. Over a period of almost 70 years, Nhất Hạnh has built a lasting legacy through his lessons on meditation, self-awareness, understanding, peace, love and non-violent conflict resolution. Thích Nhất Hạnh: engaged Buddhism 'Engaged Buddhism' is a term coined by Thích Nhất Hạnh, with its first known usage coming in his 1967 book, Vietnam: Lotus in a Sea of Fire. As a philosophy, it was heavily influenced by the Buddhism practised and taught by Master Tai Xu, who was influential in helping to reform Chinese Buddhism. While Tai Xu advocated what he referred to as human-life Buddhism, Nhất Hạnh developed this philosophy further. Essentially, the 'Engaged Buddhism' he teaches focuses on using the insight gained through meditation and dharma teachings to ease economic, social and political suffering within society. “When bombs begin to fall on people, you cannot stay in the meditation hall all of the time. Meditation is about the awareness of what is going on — not only in your body and in your feelings, but all around you.” Thích Nhất Hạnh The quote above actually originates from an interview with Lion's Roar magazine and perfectly captures Thích Nhất Hạnh's core belief in 'Engaged Buddhism', which became especially important to him and his spiritual community in the midst of the Vietnam War, during which they aided those that were experiencing the horrors. Thích Nhất Hạnh: an influential figure in the fields of mindfulness, meditation and Zen Buddhism Nhất Hạnh saw the help they provided as being part of their mindfulness and meditation practice, rather than something separate from it. What this particular quote demonstrates is the belief that meditation can (and should) extend beyond the self, due to the insight and perspective it provides. The Enemies of Man Over the years, Thích Nhất Hạnh has often used his influence and wisdom to stress the importance of recognising the fact that the true 'enemies of man' are ideological, rather than physical. The most famous example of this philosophy being put into words came in the mid 1960s, in a letter written to Martin Luther King. RELATED: Jack Kornfield – mindfulness teacher and author In it, Nhất Hạnh wrote that the enemies of monks in Vietnam were not man, but "intolerance, fanaticism, dictatorship, cupidity, hatred and discrimination". He also opined that in the civil rights struggle in the US, Martin Luther King's enemies were not specific human beings, but "intolerance, hatred and discrimination". “When another person makes you suffer, it is because he suffers deeply within himself, and his suffering is spilling over. He does not need punishment; he needs help. That's the message he is sending.” Thích Nhất Hạnh This quote is an interesting extension of the basic 'Enemies of Man' teaching. Once again, it centres on the idea that we should not see those who do wrong as our enemies, or as people in need to punishment or retribution, but instead as people who can be helped, or who are in need of help. Throughout the 1960s and 1970s, Nhất Hạnh continued to promote the virtues of non-violence, even in retaliation to violent actions. These words help us to understand the deep-rooted beliefs that made this possible for him. Thích Nhất Hạnh: embracing science Another key teaching that has come to define Thích Nhất Hạnh's philosophy is his view that traditional Zen Buddhist practices can work in conjunction with science. In particular, he has embraced Western psychological research and utilised aspects when teaching Buddhist Psychology at Vạn Hanh Buddhist University and Cornell University. It's only through embracing science in this way that ancient wisdom can play a meaningful role in the modern world. This concept is explored in several of Nhất Hạnh's published works, including the 1992 book, The Diamond That Cuts Through Illusion and Understanding Our Mind from 2001. “Aware of the suffering created by fanaticism and intolerance, we are determined not to be idolatrous about or bound to any doctrine, theory, or ideology, even Buddhist ones. Buddhist teachings are guiding means to help us learn to look deeply and to develop our understanding and compassion. They are not doctrines to fight, kill, or die for.” Thích Nhất Hạnh Appearing in his 1987 book entitled Being Peace, this quote emphasises the extent to which Thích Nhất Hạnh discourages dogmatic adherence to any particular set of teachings, because such inflexible attitudes inevitably lead to conflict and, ultimately, suffering, rather than happiness, peace and contentment. Instead, one of Nhất Hạnh's most important philosophies is related to the value of being open to new ideas, being willing to challenge existing ones and being adaptable to new research, evidence and technology. There is, after all, wisdom in letting go of bias and recognising that the concept of 'truth' can be fluid, rather than absolute. Thích Nhất Hạnh has travelled all over the globe, sharing his knowledge Love and infatuation In more recent years, Thích Nhất Hạnh's teachings have placed an emphasis on the concept of love and on defining precisely what it is. In his 2015 book How to Love, he argues that the ideas of 'love' and 'understanding' are inextricably linked. "Understanding is love's other name," he writes. RELATED: Who is Jon Kabat-Zinn, master of mindfulness? With this as the starting point, Nhất Hạnh is able to de-construct the difference between love and infatuation. Love, he says, is about understanding another person and their suffering. Infatuation, on the other hand, is a distraction from one's own suffering and understanding is replaced with fantasy, illusion and projecting ideas onto someone. “If our parents didn't love and understand each other, how are we to know what love looks like? The most precious inheritance that parents can give their children is their own happiness.” Thích Nhất Hạnh Finally, this quote, which also appears in Thích Nhất Hạnh's 2015 book How to Love, neatly sums up one of the most significant conclusions he draws, which is that love is something which can be seen and learned. "If we have happy parents, we have received the richest inheritance of all," Nhất Hạnh writes. As Maria Popova points out, this is in-keeping with what psychologists know about the role of 'positivity resonance' in learning how to love. Once again, this quote shows how Thích Nhất Hạnh's traditional Zen Buddhist philosophy can operate in perfect harmony with modern scientific research and reasoning. ● Images: d nelson - arrival, CC BY 2.0, Duc (pixiduc), CC BY-SA 2.0 and mettabebe - Thich Nhat Hanh at festival in Da Nang, CC BY-SA 2.0 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.

Practicing gratitude is a simple way to deal with bad situations and is scientifically proven to have a positive pay off on your health. Arlo Laibowitz examines the ways to be thankful and the benefits. The benefits of practicing gratitude are many. When we're going through tough times, or don’t feel satisfied with life, it's natural to focus on what we lack and take the things that we do have for granted. That's a missed opportunity. Many studies have shown that one of the keys to living a happy and fulfilled life is gratitude. So, how can we develop a gratitude practice? And what are the advantages of being grateful? What is gratitude? Gratitude is the affirmation of goodness in the world, of the gifts and benefits we receive, and the recognition that the source of this goodness is outside of us. Gratitude allows us to: Celebrate the present. Handle toxic or negative emotions better. Be more resistant to stress. And have a higher sense of self-worth. .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%; } Gratitude practices and programs One of the leading researchers on gratitude is Robert Emmons. He's developed gratitude programs and practices that centre around: Keeping a gratitude journal of three or five things you're grateful for, and thereby developing a daily gratitude practice. Remembering the bad. To be grateful in the now, it helps to remember hardships you've overcome. Asking yourself three questions. “What have I received from __?”, “What have I given to __?”, and “What troubles and difficulty have I caused?” Learning prayers of gratitude, or looking for secular alternatives to express gratitude for existence on a regular basis. Coming to your senses. Appreciate everything you can see, smell, taste, and hear. Using visual reminders, to help you appreciate what you have. Making a vow to practice gratitude, which could be as simple as a piece of paper saying “I vow to count my blessings each day.” Minding your language. Use words like 'blessing', 'fortune', 'abundance', and so on. Focus on your speech on others instead of yourself. Going through the motions. Doing grateful actions will make you more grateful; smile, say thank you, and write letters of gratitude. Thinking outside the box. Look for new situations and circumstances to feel grateful. On a practical level, your gratitude practice can consist of many things, from writing a handwritten ‘thank you’-letter, to creating an appreciation calendar, saying “I’m grateful” for everything you touch on a given day, calling your parents or children and expressing your appreciation, sharing a positive post of gratitude on social media, or giving your time or money to a cause or charity. Good stuff: be grateful, feel better! What are the benefits of a gratitude practice? The benefits of gratitude practices range from physical benefits, like having a stronger immune system, lower blood pressure, and better sleep, to psychological benefits like higher levels of positivity, more alertness, joy, and pleasure, to social benefits like being more helpful, generous, compassionate, forgiving, and more connected. People who experience the most gratitude (and therefore the positive effects) tend to: Feel a sense of abundance in their lives. Appreciate the contributions of others to their well-being. Recognise and enjoy life's small pleasures. Acknowledge the importance of experiencing and expressing gratitude. In short, developing and maintaining gratitude practices radically transforms your outlook and experience of life. Practice gratitude on a regular basis, and start reaping these benefits for yourself! ● happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? Sign up for free now to enjoy: ■ our happiness magazine with practical life tips ■ share and support in our happiness forum ■ self-develop with free online classes in our Academy Stress management | Mindfulness | Burnout 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.

So many negative news items were presented in October, but, in fact, the month was a great one for tales of positivity and human endeavour. Ed Gould shares his top ten positive news stories from the month. 1. New Research Improves Chances of Predicting and Preventing Ebola Outbreaks A scientific breakthrough establishing a link between deforestation events and Ebola outbreaks in Central and West Africa could help to predict future Ebola outbreaks or prevent outbreaks from occurring. The new research was published in Nature.com's Scientific Reports online journal in October. Over the course of the study, remote sensing techniques were utilised to assess 27 Ebola outbreak sites, and it was established that outbreaks were strongly linked to forest losses within the past two years. The research offers hope that areas at risk can be identified earlier, improving medical readiness, while other outbreaks can be prevented. 2. Scientists Complete the 'Atlas of Life' to Assist With Animal Conservation Efforts Early in the month, scientists from the University of Oxford and Tel Aviv University published their research on the global distribution of more than 10,000 reptile species. This data can be added to existing data on amphibians, birds and mammals, to create an 'Atlas of Life', which will help with animal conservation efforts globally. Indeed, the information has already helped the team to identify new hotspots where conservation action is needed, and the research could be crucial in helping to protect snakes, lizards and turtles, in particular. The scale of things: reptile tracking to help conservation 3. Breakthrough: On-Demand Organs For Transplants Are One Step Closer A new technique, pioneered by the US biotech firm Miromatrix, could represent a significant breakthrough in the creation of replacement organs used for human transplants. The process involves dissolving cells in a pig organ and then re-infusing the remaining protein scaffold with cells from the new one. So far, the firm has been successful in creating whole livers from pig cells, and the researchers have already started the process of attempting to create organs from human cells. This offers fresh hope that we could soon be able to create organs for life-saving transplant procedures on demand. 4. Gratitude Wall Goes On Tour in the UK After Research Shows It Can Boost Happiness A new 'gratitude wall' is going on tour in the United Kingdom, inspired by research carried out at Coventry University. The research found that writing a gratitude diary can significantly boost happiness and positivity, while at the same time reducing anxiety and levels of depression. Passers-by are urged to write something they are grateful for on the wall, which began its tour on 16th October at the Herbert Art Gallery in Coventry. The research was carried out as part of the university's HOPE programmes, which use evidence-based activities, like mindfulness and gratitude diaries, to support happiness and well-being. 5. New Zealand's Government Announces Plans to Plant 100 Million Trees Per Year The new coalition government in New Zealand, led by prime minister Jacinda Ardern, has announced a series of ambitious environmental initiatives intended to reduce the country's net greenhouse gas emissions to zero by 2050 and generate 100 percent of its electricity from renewable sources by 2035. Among the specific schemes outlined by the new government are a commitment to plant 100 million trees every year and to transition the government's vehicle fleet to green vehicles within the next decade. Green gains: New Zealand will plant 100 million trees a year 6. NFL Star Chris Long Agrees to Donate His Entire Salary to Education Charities Professional sports stars sometimes get a bad rep for being over-paid and selfish, but in more positive news, NFL star Chris Long, who plays for the Philadelphia Eagles, has agreed to donate his entire salary for the current season to education charities, which he hopes will improve the life chances of children. Long, who has a base salary of $1 million, will be playing the entire season without collecting income, choosing instead to donate it all to charities in the three cities he has played football – Philadelphia, St. Louis and Boston. 7. The First 3D-Printed Bridge Opens For Cyclists in the Netherlands A new bridge, constructed with the use of 3D printing technology, has opened in the town of Gemert, in the Netherlands. The bridge, which is constructed from 800 layers of 3D-printed concrete, is the first of its kind anywhere in the world and can safely bear loads of up to two tonnes. The technology is particularly exciting for the construction industry because printers distribute materials only where they are needed. This results in less waste, fewer scarce resources being used up, and greater sustainability. 8. China and France Announce Joint Effort to Study Weather and Climate Change October also saw China and France unveil joint plans to improve our understanding of the weather and climate change by launching a satellite to study wind and ocean wave patterns. The project, officially known as the China-France Oceanography Satellite (CFOSAT), is the result of collaboration between the two nations' space agencies. The project represents positive news for climate change because it brings together two of the leaders of the Paris Climate Accord. In addition to helping scientists to improve their climate models, the satellite will also have a more immediate purpose in helping to forecast storms and cyclones, allowing for earlier detection. The new wave: using the ocean to track climate change 9. Virtual Reality is Shown to Reduce Phantom Pain Experienced By Paraplegics A new study published in Neurology shows that virtual reality can create a bodily illusion which can reduce phantom body pain in paraplegics. The phenomenon of phantom pain means that paraplegics often experience the sensation of pain in their legs, even though they have no feeling in them, and this pain is resistant to drug therapies. Participants in the study experienced a virtual reality illusion of their legs being tapped when in reality they were being tapped on the back. In positive news, they not only felt a sense of touch in their legs but also found phantom pain was reduced. It's hoped the research could form the basis for future therapy in this area. 10. New Research: Charitable Giving Gives Us Greater Life Satisfaction Finally, a new report, published by the Women's Philanthropy Institute in October, shows the positive impact that charitable giving can have on happiness. In fact, the Women Give 2017 Report's key findings was that giving to charitable organisations is directly related to higher overall life satisfaction. Charitable giving was shown to improve a household's life satisfaction regardless of marital status, with single men, single women and married couples all experiencing a boost in satisfaction. Moreover, the more a household gives as a percentage of their income, the higher the household's life satisfaction is likely to be. ● Main photo: colourbox.com Written by Ed Gould Ed Gould is a UK-based journalist and freelance writer. He is a practitioner of Reiki.

Young people often struggle with grief following a loss, but a new app, Apart of Me, could help change that. Tine Steiss sat down with co-founder Louis Weinstock to find out more about this exciting project. Louis Weinstock is the co-founder of Bounce Works, a London-based social enterprise that creates connected products to help kids thrive. Apart of Me is its latest project; a safe virtual space to help young people deal with grief. Designed by experts in child psychology and bereaved young people, Apart of Me is a ground-breaking mobile game which helps young people cope with life-limiting illness, death and loss. It enables users to record and securely store memories of loved ones, build emotional resilience, and turn their suffering into a source of hope for others. The game was launched following a successful crowd-funding campaign in 2017. We sat down with Louis Weinstock to find out more about this now award-winning project. How did you come up with the idea for Apart of Me? Louis Weinstock: “I was working in St Joseph's Hospice in Hackney (London, UK), counselling both families where a parent had a terminal illness and also bereaved young people. I saw how the young people I was working with were just a tiny fraction of the numbers of young people around the world dealing with the death of a loved one without the means or support to process their often very difficult feelings. “I saw how unresolved grief can lead to much greater problems like drug addiction, mental illness and criminality further down the line. I also saw how bereaved young people had their digital memories of their loved one kept in chaotic ways on their phone amongst pictures they wouldn't want to share with their therapist or anyone over the age of 21! This made it difficult, awkward for them to honour, remember or talk about their loved one to other people.” Is it in any way comparable to the movie Inside Out, which was an excellent way to engage children in talking about emotions. “I loved the movie Inside Out. And in some ways using an animated medium is the best way to teach anyone about emotions, never mind just children. We do have a 'cave' in the game where the user catches fireflies in a net, and each firefly represents a different emotion. “The user is then supported to experiment with different strategies that can help them find peace with that emotion. But a key difference is that Inside Out is aimed mainly at younger children. Apart of Me is designed for teenagers, so we have used a more nuanced explanation of the emotions around grief, drawing on my experience as a child psychotherapist and 17 years working with children and families.” Watch how Apart of Me works What was the inspiration? “The inspiration was a boy I worked with at the Hospice. He was 15 when I started working with him. His dad had died from liver cancer six months before we met. This boy had been badly affected by his dad’s death: he got kicked out of school, started having around with the wrong crowd, was struggling with his emotions, and had no support. He showed me what happens when a young person doesn't have the right support to find a way through grief. “That’s when I realised we needed to create a highly effective, interactive, therapeutic game to help bereaved young people cope with grief. I'm pleased to say that that boy became an ambassador of Apart of Me and is now doing well. I spoke to him yesterday, and he told me he loved his college course, and he was teaching himself to play the guitar on his dad’s old guitar!” Fantastic! So, what is Apart of Me about? “Apart of Me is based on a character you control, who lands on a beautiful and peaceful island, to meet the Oracle, your wise guide. The Oracle explains that he has been through something similar to you, and he wants to help you to train up to become an Oracle too. Your job is to explore the island, complete the quests, and go through different levels to train to become an Oracle yourself, so that you can share your wisdom with other bereaved young people around the world.” And what's the main mission of the project? “The primary mission is to help young people find hope and courage when someone close to them dies. Too many don’t. Did you know that 25 percent of under 20s who commit suicide have experienced a bereavement in childhood? And that 41 percent of young offenders have lost someone when they were younger? Alongside this mission, we want to help families feel more comfortable talking about death. Being aware that life is precious, a gift can help us all to make the most of each moment.” Which solutions does Apart of Me offer? “So, we have four features in the game at the moment. The images below are probably the best way to demonstrate what we've done so far. Cave: which is about wisdom. The inside of the cave is a mysterious place for catching fireflies, exploring emotions, and hearing user stories from other young people around the world. Message in a bottle: which is about connection. Each day, a new bottle arrives on the island, containing a quest for the hero. These quests encourage face-to-face connections with your parent(s) so that you can co-curate a beautiful treasure-chest of memories, and check in with these memories whenever you want. This feature is a digital version of the 'memory box' practice commonly used in grief counselling. Waterfall: which is about peace. The Waterfall is a place to find some peace with our mindfulness meditations designed to support the grieving process. Perspective on death: What happens when we die? Explore this big question by searching for the mysterious rocks on the island, listen to perspectives old and new, and develop your understanding. Who is the target group? “The primary target group is disadvantaged young people who have a parent who is dying or has already died.” How are those solutions specifically tailored to children? “These solutions are tailored to young people. Traditional counselling is two people sat in a room. While this can be very effective, a lot of young people are more comfortable these days in digital spaces. These are the worlds they inhabit. So all the solutions in this game are based on tried and tested therapeutic techniques, just put into a medium and in a way that young people find highly compelling.” What is the motivation of the people behind this non-profit? “We're motivated by the growing crisis in young people’s mental health. We believe that we need scalable solutions that give young people the perspectives, the understanding, and strategies they need so that they can be free from their suffering and find hope and meaning in their lives.” Which parts of modern research regarding resilience are incorporated and how? “Well, first, it's crucial to say that resilience in grief is difficult to define. What do we mean by resilience? Do we mean feeling better, less sad, or happier? Grief takes so many different forms that it's unhelpful in my clinical opinion to map out a straight line with grief at one end and ‘end-of-grief’ at the other. I love the psychotherapist Patrick O’Malley’s simple clarity: that the depth of a person’s sadness in grief is often a measure of how much love was in that relationship. When somebody close to you dies, life takes on a new meaning, a new story and grief often become a part of that new story. “Most modern research into resilience takes into account the resilience of the system around the young person. So, a young person who has two very supportive parents, a supportive wider family, and a caring school, community or society which allows time and space for people to grieve… that young person is far more likely to find a way through the grief without having scars that are too deep. “So, in the game, we encourage the user to build relationships outside of the game with people they can trust. We are also designing features which allow bereaved young people to support each other in safe and meaningful ways. “Finally, and this is probably the most important, one of the things that breed huge hope and build resilience is when someone who has suffered finds a way to turn their suffering into a source of hope and wisdom for others. In the game, the user’s objective is to train to become an Oracle so that they can upload their wisdom and use that to help other young people who are earlier on in their journey.” How do you plan to move the project forward? What are the next steps? “So, we are about to launch a crowd-funding campaign on Indiegogo. We hope we're going to raise a lot of money, so we can realise the very exciting and important plans we have, including creating a version of this resource for refugee children who are bereaved.” ● 2019 update: Apart of Me is now freely available in the UK, EU, Canada, Australia and New Zealand from both the iOS App Store and on Google Play. Bounce Works are hoping to release Apart of Me in the US and other territories in the near future. They are also planning to create localised versions translated into various languages. If you're interested in helping to customise Apart of Me for young people in your country, please get in touch. Written by Tine Steiss Tine is part of the happiness.com team. She's an artist, meditator, media engineer and MBSR teacher. If she's not traveling she's working on turning her rooftop terrace into a garden paradise. Find out more about her on: Instagram.

Many people believe that mindfulness makes us happier. But how does mindful living improve our authenticity (sense of self), or our happiness? New research sheds light on some of these fascinating questions. Does mindfulness really make us happier? If you've been working on living a mindful life, you may instinctively want to answer yes. Perhaps you've reduced the stress in your life, or at least improved your ability to handle it. You may have focused your effort on the things that really matter to you. Or maybe you just feel a greater sense of confidence and comfort in yourself. Although many of us can feel the benefits in our lives, there hasn't been a lot of scientific evidence so far to back up these ideas. However, that's starting to change. New studies are shedding light not only on whether mindfulness affects psychological well-being but also how. Two recent studies from researchers in Australia and the United States have examined the ways in which mindfulness affects our sense of self and behaviour. Both studies provide fascinating insights into the ways in which mindful living can affect fundamental parts of our identity. Mindfulness and sense of self A 2016 study carried out by researchers at the University of Utah investigated the "self-concept clarity" of university students. Self-concept clarity (SCC) is the extent to which an individual has a clear definition of their own beliefs and traits which remain consistent over time. Individuals with high SCC have a strong sense of self – a clear image of who they are. This view isn't necessarily accurate, of course – SCC isn't the same thing as self-knowledge, but it's stable. “The evidence so far suggests that authenticity may be one of the most important connections between mindful living and well-being.” There is an association with high SCC, positive relationships, high self-esteem and a greater sense of independence. Not much is known about where exactly it comes from. However, this study suggests that the connection is with intentional and non-judgmental awareness. In other words, mindfulness. The study revealed that more mindful participants had greater SCC, and that both mindful living and strong sense of self were correlated with psychological well-being. In fact, the relation between a mindful disposition and well-being through SCC was higher than the correlation between mindfulness and well-being alone. The authors of the study conclude that mindful individuals may improve their well-being in several ways. These individuals avoid conflicting self-images, which can lead to distress. They may more frequently identify behaviour that will improve their psychological well-being and sense of self-esteem. Mindfulness and authenticity A second study, conducted by researchers at the National University of Australia and Catholic University of Australia in 2016, shows some results that reveal further information about the connection between mindful living and values-based actions. According to the study, values-based action – action and behaviour consistent with an individual's values and beliefs – are an important part of the relationship between a mindful disposition and psychological well-being. Individuals who were more mindful tended to act more consistently with their own values and therefore tended to be happier. In fact, the researchers found that the connection between mindfulness and well-being through values-based action was much stronger than the direct link. Mindful individuals saw an increase in well-being primarily when they showed authenticity in action. Lesson to learn: authenticity equals happiness! © Ingram Image Psychological well-being Both studies suggest a correlation between mindful individuals and psychological well-being. It's worth taking a moment to examine the concept in a little more detail. Psychological well-being (PWB) basically reflects what we would think of as happiness: an individual's level of satisfaction with various aspects of their life. It's not a simple concept, though. Well-being breaks down into two further categories: hedonic and eudaimonic well-being. Hedonic well-being focuses on experiencing pleasure and avoiding pain. When we're comfortable, well-fed and enjoying ourselves, our sense of hedonic well-being is high. Eudaimonic well-being bases itself more on the happiness that comes from self-actualisation. Our sense of eudaimonic well-being is high when we feel that what we are doing is worthwhile and that we can fulfill our potential. Authenticity of action is vital to this sense of well-being. Relating authenticity and self-image Both studies may show some of the connection between a mindful disposition and well-being. In the University of Utah study, mindful individuals did not suffer from some of the distress that can come from a confused or contradictory sense of self. In fact, they had clearer ideas of who they were. This may have allowed them to select actions and relationships that satisfied their values. In the Australian study, well-being came from authenticity: individuals who acted on their values tended to be happier. “Individuals who were more mindful tended to act more consistently with their own values and therefore tended to be happier.” But, of course, the two are inseparable. A strong sense of self is vital to values-based action, since people with lower self-concept clarity may not even really be sure of their own values. Putting it into practice Of course, these are just two studies, and, as always, further research is needed. But the evidence so far suggests that authenticity may be one of the most important connections between mindful living and well-being. Maintaining a mindful disposition can make us more aware of ourselves and our values, which is vital. But these values won't contribute as much to our well-being unless we put them into action. By identifying what our core beliefs are – what's really important to us – we can identify the actions that we need to carry out to put those beliefs into practice. Hopefully, putting our core beliefs into practice makes the world a better place. But it's also an important part of building our sense of well-being. When we act with authenticity – when we're true to our own sense of self – we develop the habits that contribute to our own happiness. ● Main image: Ingram Image 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.

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

Interested in positive psychology and increasing your own happiness? Then the Science of Happiness course could be right for you. Tine Steiss tried it out – but did it change her? Edx.org offers – among many others – a course by Berkeley X called 'The Science of Happiness'. Being an engineer by training, hence naturally sceptical towards a lot of things that fall into the broad spectrum of 'spirituality', I was intrigued by the title. Of course, I want to be happy and yet I can't just blindly believe anything. So, the word science in this context really got me. The Science of Happiness course claims to be "the first MOOC (massive open online course) to teach positive psychology. Learn science-based principles and practices for a happy, meaningful life." Improving happiness with science: the claims This course is free and you can do it at your own pace. So if you're a sceptic and want some scientific proof why certain habits and behaviours have positive effects on your well-being, sign up for it and give it a try. During the course, I admit that I sometimes got bored with the many studies they quoted to prove a point and be scientifically convincing. It was only because by that point I had developed trust in what they were claiming and I didn't need further convincing and have proof for every single point. I had heard about mindfulness, about the benefits of meditation, but I was never convinced enough to actually sit down myself and give it a proper try. Well, after this course I did and I haven't stopped since. Also, seeing scientific proof of the deep need for social connections, this had a big effect on me. I tend to be an introvert and have the vague idea that I need to surround myself with just a handful of the 'right' people to be happy. “I had heard about mindfulness, about the benefits of meditation, but I was never convinced enough to actually sit down myself and give it a proper try. Well, after this course I did and I haven't stopped since.” This view shifted drastically, by focusing on empathy, compassion and also the will to improve relationships rather than avoiding unpleasant conversations. I still try to avoid conflict, but only to a certain degree, because I've learned to appreciate its potential for growth. It also allows for a deeper connection instead of trying to keep up the status quo. Change – after all – is inevitable. Contents of the MOOC: the science of happiness What you'll learn: Discover what happiness is and why it matters to you Learn how to increase your own happiness Understand the power of social connections and the science of empathy Discover what mindfulness is and applications for the real world Overview of the Science of Happiness course I also appreciated the many practices we did during the course: that way you get to try out what works better for you. You develop a broader idea of what you could focus on in the future to develop resilience, improve your happiness and find meaning and therefore motivation in what you are doing. Happiness practices and course topics Referred to as 'happiness practices,' you'll try 11 different practices throughout this eight-week course. For example, active listening, random acts of kindness, and writing a self-compassionate letter. They are all connected to the topics of the course: The power of social connection Kindness & compassion Cooperation & reconciliation Mindfulness Mental habits of happiness Gratitude Finding your happiness fit and the new frontiers As you can see, the 'Science of Happiness' course covers a broad spectrum that influences our happiness. As I said before it does so by presenting scientific proof for the findings and recommendations on how to improve your happiness. ● Images: edX the Science of happiness Written by Tine Steiss Tine is an artist, meditator, media engineer and student of happiness. If she is not traveling she's working on turning her rooftop terrace into an urban garden paradise. Find out more about her on: Instagram, Facebook