Search the Community

There were plenty of feel-good health and environmental stories in the press in March but they may have flown under your radar. Ed Gould rounds up his Top 10 from the past month to uplift and inspire. Despite some of the problems the global population faces, there were some truly delightful news items in March that didn't necessarily get the attention they deserved. Read on to discover our top ten picks of the most positive news stories from the last month. 1. Coffee consumption seems to benefit heart health A study reported by the Times of India has discovered that coffee drinkers may have a good reason to enjoy their favourite beverage, as drinking it provides more than a mere pick-me-up. In fact, Australian research conducted at the Alfred Hospital and Baker Heart Institute in Melbourne found that coffee appears to combat the signs of heart disease. Equally, the research found no detrimental effects of coffee consumption on heart health. However, that doesn't mean you should drink gallons of the black stuff a day: two or three daily cups of coffee seems to have provided the best outcomes among those who took part in the research. Coffee could help heart health shutterstock/matsiukpavel 2. Recyclable wind turbine design becomes a reality There can be little doubt that wind turbine technology is good for creating sustainable energy. But, conversely, the materials used in the turbines come with a significant carbon cost. However, a new design that Denmark's LM Wind Power has come up with makes use of fully recyclable materials. A prototype model has proven itself to be successful that the entire project is soon to be upscaled, according to a report in Offshore Wind. The idea is that the blades will create no waste when they've completed their life cycles and can be easily replaced. 3. Renewable hydrogen fuel takes a leap forward In other energy news, a report in the Guardian stated that Australian researchers have been able to stabilise hydrogen as a fuel source, opening up the enticing possibility that it could eventually replace fossil fuels. Hydrogen is abundant but the efficiency of electrolysers is the key to being able to use it as fuel. However, a private company has been using technology developed at the University of Wollongong to try to overcome this issue. And its prototypes suggest a 95 per cent efficiency. This means that the energy needed to create usable hydrogen fuel is much less than it once was, making the fuel source more attractive for a variety of uses. 4. Turkish algae plant makes carbon negative biofuel A €6 million plant in Istanbul is making biofuel that uses less carbon consumption to make than ever before. According to Euro News, the plant has been jointly funded by the Turkish government and the EU. The biofuel production facility is located inside the campus of Bogazici University because of its location, close to the Black Sea, where algae grows naturally in abundance. The idea of the algae-made fuel is to use it in aviation. By blending it with conventional aircraft fuel, it is possible to reduce the carbon footprint of every aeroplane that uses it. A test flight with a Turkish Airlines jet is expected later in the year. 5. Park life is better for your health People who live in urban environments can do something about the health problems associated with stroke. A report in The New Daily stated that people who live close to a green open space are likely to be 16 per cent less likely to suffer from stroke. It's thought that the presence of parkland within 300 metres or so of your home will reduce your exposure to airborne pollutants, something that can lead to a raft of health conditions, including stroke. The study was carried out in the Spanish city of Barcelona and its surrounding areas. Green spaces could reduce stroke risk shutterstock/Jacob Lund 6. PET plastics can be broken down thanks to enzyme discovery Numerous press outlets reported in March that scientists had discovered a new type of enzyme that was able to reduce PET plastics to a single molecule. Although enzymes have been used to help plastic biodegrade before, PETs are among the toughest and most common plastics to deal with. This is why the University of Portsmouth's discovery is so important. According to Professor John McGeehan, the research went a stage further than before to deconstruct the building blocks of PETs with bacteria in sustainable chemicals. An added bonus of the findings is that valuable products could be made out of future PET plastic waste. 7. Dolphins whistle to each other for social reasons An announcement by the University of Bristol stated that researchers there have found that male dolphins use long-distance whistles to each other to maintain social contact. The research made clear that bottlenose dolphins are able to maintain their social activities for a more integrated community than had previously been thought, since many mammals do so by touch and little else. The bonding function of this species may indicate that other creatures use audible language to communicate in a more human-like way than was previously thought. Dolphins can whistle at each other Andrea Izzotti 8. Gun-related trauma alleviated by MBSR An academic study published in March focused on the role of mindfulness-based stress reduction techniques among people who had been exposed to severe gun-related trauma. Work at the San Diego School of Medicine – part of the University of California – found that trauma-related conditions, such as depression, sleep problems and grief, were less severe among people who took part in MBSR programmes. Participants in the research, some of whom had been exposed to high-profile firearms incidents and who had even lost loved ones in them, reported an average 37 per cent reduction in their overall feelings of trauma. 9. Cancer drug treatments given a boost thanks to bacterial discovery According to a report in Nature World News, American scientists have started to successfully use a bacterium that masks cancer drugs, thereby making them more effective when dealing with tumours. The idea has been likened to an invisibility cloak whereby the usual response to the introduction of such treatments is stealthier. The idea is to 'fool' the body's normal autoimmune response so that the drugs can do their work without being fought off. In turn, this should mean cancer patients feel less poorly when they are receiving treatments as their autoimmune systems are less activated. 10. Biodiversity in Scotland is increasing According to a report in the Scotsman, the indications of a shift towards greater biodiversity are looking positive thanks to a study into butterflies. The number of these beautiful creatures in the country has soared recently, according to an annual review by the UK Butterfly Monitoring Scheme. It found that 12 of the 24 species of the butterflies found in Scotland had increasing numbers. That's an indication of the sort of things butterflies feed on are present in ever greater numbers, too, hence the overall rosy picture for Scottish biodiversity the report suggests. According to the research, the wall butterfly has seen the greatest growth in numbers, almost doubling the known population compared to the previous study. • happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? Sign up for free to: ■ enjoy our happiness magazine with practical life tips ■ share and support in our happiness forum ■ self-develop with free online classes in our Academy Biology | Sustainability | Biotechnology | Nature Written by Ed Gould Ed Gould is a UK-based journalist and practitioner of Reiki.

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

Research shows that breakfast is an important meal that can keep us healthy, happy and productive throughout the day. Sonia Vadlamani examines this claim and lists some simple ideas to supercharge your breakfast for sustained energy and improved focus. We’re often told by experts and concerned family members that breakfast is the most important meal of the day. Indeed, the clue to why breakfast is generally considered vital could be present in its name itself: we are advised to break our overnight fast with a healthy, nourishing meal. However, it’s estimated that nearly a quarter of individuals in the United States skip breakfast. Meanwhile, in the UK, around 10 per cent of the population fail to eat brekkie, claiming that it coincides with some of the busiest hours of their day. Among those who usually do eat breakfast in the UK, a third prefer breakfast cereals, while 20 per cent opt for toast on-the-go. This suggests that our busy lifestyles seem to lure most of us into believing that we simply don’t have the time for a wholesome breakfast. But failing to have a supercharged breakfast often results in some unhealthy snacking throughout the day which can fail to keep us energized for long durations and negatively affect our mood and performance. • JOIN US! Sign up to learn more about healthy eating and nutrition • However, many of us those who normally skip breakfast due to time constraints may have been working from home ever since the outbreak of the COVID-19 pandemic. This means many of us could now find it possible to squeeze in some time to fix a nutritionally balanced or supercharged breakfast. Why is breakfast so important? Aside from not wanting to start the workday feeling a familiar grumble in the tummy and then impulsively reaching out for the first sugar-laden snack that catches the eye, there are several reasons why you should consider breakfast as an important meal. Firstly, breakfast as a habit is associated with a relatively lower BMI and lower probability of obesity. A review by Rachel Galioto et al compared 38 studies centered on the cognitive effects of breakfast. It concluded that adults who consume breakfast regularly tend to exhibit robust improvement in memory power, attention span and thought processing speed. Stack avocado and salmon on sourdough for a healthy breakfast shutterstock/Andrej Rutar Furthermore, regular consumption of a balanced breakfast has been shown to boost macronutrient and micronutrient intake in children and adolescents. Research also suggests that viewing breakfast as a good habit and not a boring, repetitive custom helps induce better diet quality and improved food choices during one’s early development stages and throughout life. A study by Rosario Ferrer-Cascales et al also revealed that a good-quality breakfast is associated with lower stress levels and depression, and improved levels of well-being and happiness. Furthermore, breakfast being the first meal of the day is likely to set the tone for the decisions we make and tasks we perform through the day. This is why we can benefit from getting our day off to a great start with supercharged breakfast ideas. This is especially true for the days when we have a lot on our plate, like a series of important tasks to check off, a goal to accomplish, or an important meeting. 10 ways to supercharge your breakfast Contrary to common belief, healthier breakfasts need not require expensive and rare ingredients or involve tedious preparation. In fact, supercharged breakfasts can be made with easily available ingredients, are fun to prepare, and can taste delicious when compared to heavily processed, factory-made breakfast options. The basic formula for a supercharged breakfast remains the same: pairing complex carbs such as whole grains and fibre-rich seeds with good quality proteins and healthy fats. This mix helps to power the brain and body to take on the day and keep us feeling satiated till the next meal time. So, here are some ways to keep your energy levels flying high through the day while also fulfilling your nutritional needs with a supercharged breakfast. 1. Avoid sugary, processed breakfast cereals While most commercial breakfast cereals are often delicious and easily available, they are also usually the worst possible choice for breakfast. A 2016 study by World Action on Salt and Health found that 55 per cent of the surveyed breakfast cereals contained over half the Recommended Daily Allowance (RDA) of sugar for a three-year-old, while 34 per cent of the products contained 20 per cent of the RDA of salt per 100g. Not only are refined grains stripped of most of their valuable nutrients during processing, the high starch and sugar content in ready-to-eat breakfast cereals can lead to a quick surge in blood sugar levels, contributing towards weight gain, a rise in cholesterol, and inconsistent energy levels. Wholegrains could be the most efficient way to supercharge your breakfast, as they contain more slow-digesting fibre, which can keep you satiated for longer while maintaining a steady blood sugar level to keep you going throughout your whole day. Try including a variety of diferent grains like sorghum, amaranth, oats and quinoa to supercharge your breakfast. If you can’t avoid breakfast cereals altogether, swap the likes of puffed rice or chocolate-flavoured wheats with wholegrain muesli, low sugar granola bars and quick oats. These usually have a higher fibre content and keep you feeling full for longer. 2. Introduce oats into your diet Oats are versatile and can keep you satiated for a long time due to their high fibre content. Oat bran is also rich in beta-glucan, a soluble fibre and gut-friendly prebiotic that provides a host of benefits like preventing constipation, alleviating inflammation and controlling plasma cholesterol levels. RELATED: The 15 best prebiotics to include in your diet There are several ways to supercharge your breakfast with oats. Try it in the form of overnight oats, where rolled oats are soaked overnight in milk or dairy-free nut milk variants such as almond milk. Then top it off with a variety of nuts, seeds and/or fruit. If you are short on time, instant porridge oats can be a nutritional option as well. Porridge oats keep you fuller for longer shutterstock/Vladislav Noseek 3. Caffeine can wait As a coffee aficionado, I understand how difficult and even absurd this may sound, but indulging in caffeine immediately after launching yourself out of bed is a bad idea. That’s because caffeine intake on an empty stomach can cause a sharp surge in blood sugar – meaning you may feel an impending crash in energy levels and mood before your day has even begun. On the other hand, sipping your coffee after a nutritionally-balanced breakfast can help sustain the effect of the caffeine – in terms of improved productivity and mood – throughout the day. “Wholegrains could be the most efficient way to supercharge your breakfast, as they contain more slow-digesting fibre, which can keep you satiated for longer while maintaining a steady blood sugar level.” If you're one of the many people that believe they need caffeine to function efficiently, pairing it with a supercharged breakfast may help you kickstart your day the right way. Meanwhile, if you can do without a caffeine-fix, swapping it for a herbal tea can aid your digestive health, alleviate stress and even prevent depression. 4. Add a protein punch While simple carbs create a short-lived energy boost followed by an instant spike and crash in blood sugar, protein is digested at a more sustained pace by the body, thus keeping you energized and productive during your whole day. Increasing your protein intake can result in easier weight management, in addition to lowered triglycerides and blood pressure. Including protein-rich grains like buckwheat, quinoa or amaranth in your breakfast can keep you going through your working day with consistent energy levels, preventing the tendency to reach for sugary snacks a few hours after you’ve had your breakfast. Lean meats, free-range poultry, wild salmon, tuna, and plant-based options like chickpeas, lentils and tofu also offer high-quality protein to supercharge your breakfast. 5. Include more nuts, seeds and berries Nuts and seeds are considered good mood foods owing to their tryptophan content, which upon digestion synthesizes into serotonin, which is also known as one of the ‘happiness hormones’. These foods can also boost the omega-3, fibre and protein content in your breakfast, thus gearing you up for the day at a sustained pace. Topping your plain-looking porridge/oatmeal bowl with nuts (pumpkin, sunflower, almond flakes, cashews, pecans, etc), and seeds like amaranth, chia or sesame can create a supercharged breakfast with minimal effort and prep. Adding superfoods like goji berries, blueberries and/or quinoa seeds can enhance the flavour, in addition to upping the antioxidant content and micronutrient profile, thus boosting your heart health and reducing your risk factors for chronic diseases. However, these foods are often calorie-dense, and you should mind the portion size to prevent excess consumption. 6. Shake it up Smoothies are a great way to get your daily fibre and antioxidant intake while you’re on the go. Freeze the fruits and veggies of your choice the previous day, add in a preferably dairy-free milk option or yogurt in the morning and blend together for a quick, delicious and healthy breakfast. If you’re in a hurry and can’t find the time for an elaborate prep, a simple protein shake with a scoop of high-quality whey powder with spinach or a banana can make for a protein-rich, supercharged breakfast that will keep you satiated for hours. Supercharged smoothies make for a great breakfast choice 7. Put it on toast There are unlimited ways to jazz up plain toast, whipping up a delicious and supercharged breakfast toast being one of them. Start stacking toast with healthy fats like avocados or nut butters, and layer with good-quality proteins like smoked salmon, poached eggs, or an omelette. Add in a fibre component with chia or pumpkin seeds, and vegetables like spinach, kale, tomatoes or bell peppers. Opting for a slice of wholegrain sourdough or multigrain bread instead of white bread aids slower digestion, thereby keeping you active and productive throughout the day. RELATED: How to heal your gut – 11 ideas to restore belly health 8. Indulge in low GI breakfasts The Glycemic Index (GI) of a food relates to its ability to affect blood sugar and, according to Dr. Frank Hu, professor of nutrition, Harvard School of Public Health, “plays an important role for people trying to follow a healthy diet”. High GI foods like white rice/bread and corn can cause a sudden spike in blood glucose and insulin levels. This, in turn, can increase the risk of developing cardiovascular disease, type 2 diabetes and pancreatic cancer. In contrast, low GI foods can help you feel fuller for longer while maintaining consistent blood sugar, aiding weight management. It’s easy to supercharge your breakfast with swaps for lowering GI, such as choosing brown rice and wholegrain breads over their white equivalents. 9. Practise conscious breathing Have you ever felt the impulse to grab a soda and a doughnut for lunch instead of fixing yourself a healthier, supercharged breakfast, yet felt the urge receding when you thought it over calmly? A study by Adrian Meule established a strong connection between one’s pace of breathing and the corresponding effect on their eating behavior, suggesting that slow-paced breathing can pacify one’s food cravings. “If you’re in a hurry and can’t find the time for an elaborate prep, a simple protein shake with a scoop of high-quality whey powder with spinach or a banana can make for a protein-rich, supercharged breakfast.” Practising conscious breathing enables you to slow down and be aware of your feelings, thoughts and reaction to various stimuli. Set aside at least two minutes each day before you proceed to eat your meals, drawing awareness to your breathing pattern. Taking slow, deep breaths can go a long way to curb unhealthy cravings or impulsive food decisions on a repeated basis, thus potentially preventing the onset of eating disorders like food guilt and binge eating. 10. Practise mindful eating Supercharging your breakfast – and in fact – all your meals becomes easier when you’re paying attention to the various cues from your brain and body, and are mindful about your choices. Take the time to practise some mindful minutes each morning with rituals like journaling, daily intentions and body scan meditation. • JOIN US! Sign up to learn more about meditation and mindfulness • Furthermore, mindful eating involves paying attention to the moment-to-moment experience around eating without judgement. It encourages you to take pleasure in the process of planning and prepping your meals – as well as consuming them. A randomized control trial on 194 obese adults from the University of California concluded that introducing mindfulness rituals like daily affirmations to one’s diet and exercise routine can result in better food choices and reduced cravings, in addition to improved fasting blood glucose levels. Takeaway: supercharge your breakfast “One should not attend even the end of the world without a good breakfast,” as Robert A. Heinlein famously once said. Indeed, there’s no reason to avoid a nutritional, supercharged breakfast that will set you up for the day because, in reality, it requires minimal effort and time. Saying that, supercharging your breakfast may require some patience and dedication at first. However, once you start noticing the positive changes regarding your mood, energy levels, productivity and overall health, incorporating my suggestions above into your daily schedule might come more naturally to you, even taking the form of a healthy habit. • Main image: shutterstock/Jacob Lund happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up for free now to: ■ enjoy our happiness magazine with practical life tips ■ share and support others in our happiness forum ■ Develop with free online classes in our happiness Academy Probiotics & prebiotics | Gut health | Herbalism Written by Sonia Vadlamani Fitness and healthy food blogger, food photographer and stylist, travel-addict and future self journaler. Sonia loves to write and has resolved to dedicate her life to revealing how easy and important it is to be happier, stronger and fitter each day. Follow her daily pursuits at FitFoodieDiary or on Instagram.

There were many feel-good health and environmental stories in the press over January. Ed Gould rounds up his Top 10 from the past month to uplift and inspire. January is often regarded as a rather bleak month. However, it's also a time of renewal, when growth and optimism tend to return. Here's our pick of the Top 10 good-news stories from the past month. 1. MBSR is beneficial over the longer term According to a paper published in the Journal of Experimental Psychology: General in January, mindfulness-based stress reduction (MBSR) has long-term positive effects on people's emotional well-being. The research goes further than previous studies into MBSR which tended to study people's immediate response to the practice. This latest research focusses on how long-term training in MBSR helps people to appraise emotional responses better over time and not just while they're undergoing mindfulness training courses. RELATED: Free online MBSR course 2. Exercise boosts brain function It's long been known that exercise is great for the heart, lungs and muscles, as well helping to improve mental health issues such as depression. However, reports from CNN in January stated that working out can also help the brain to perform better. New research has shown that synapses – the interconnections between brain networks – are improved through physical exercise. Kaitlin Casaletto, of the Memory and Aging Center at the University of California San Francisco, said the research showed that thinking and remembering were both improved thanks to working out. Furthermore, improved synapses through exercise may be a key factor in keeping dementia at bay. Exercise could boost brain performance shutterstock/Jacob Lund 3. Non-toxic fire extinguisher developed Fireproof coatings for surfaces are often derived from unpleasant chemical compounds that are not necessarily good for the wider environment. Nevertheless, scientists have come up with a non-toxic alternative that can coat flames, helping to prevent them from spreading if a blaze were to break out. The idea came from observing the way lava works when flowing from a volcano post-eruption. According to the Times of India, researchers at the University of Southern Queensland came up with the retardant which, it's hoped, will offer many future uses with much less impact on the global environment. 4. Record solar power levels in USA According to a press release issued by the United States Energy Information Administration, almost half of the country's electrical generating capacity will come from renewable, solar sources by the end of the year. Wind and battery-powered electrical production are set to account for about 12.7 Gigawatts of America's renewable electricity in 2022. However, it's now estimated that 46 per cent of the country's overall electrical generation will be from solar in the coming year. That's set to be 21.5 Gigawatts of clean, green electrical power each year by next winter. 5. Good news for those with dog allergies Various news outlets around the world reported the news that Japanese research may have come up with a cure for dog allergies. People who would like to own or pet a dog but who have allergies are often forced to steer clear of them. However, scientists at the University of Osaka claim to have identified the 'epitomes' – molecules that cause allergic reactions – that are found in dogs. This means vaccination therapies have become a distinct possibility in the near future, good news for all dog lovers, whether they're allergic or not. Could this be the end of dog allergies? shutterstock/Prostock-studio 6. Pristine coral reef found in the Pacific Ocean A report published by the BBC stated that marine explorers had found a large and previously undiscovered coral reef close to the island of Tahiti in the South Pacific. A team from the United Nations Educational, Scientific and Cultural Organization was responsible for the discovery. The coral reef is deeper than others that are known about, too, suggesting that there may be other such ecosystems hidden elsewhere. According to one of the divers who was involved photographing the reef, the structure of the corals is very uniform, making it appear like a giant marine sculpture, as well as a natural habitat. 7. Genetics offers a breakthrough in treating obesity It's long been known that lifestyle can play a big part in obesity issues. However, this is only a part of the story because genetics can also impact on how large, or not, someone will become, regardless of their diet and exercise regime. A report in Western News, the news outlet of the University of Western Ontario stated that a gene called Pannexin 3 is the one that seems to impact on obese people the most. Researchers there found that the gene was crucial in the production of adipose fat cells of the body. It's now hoped that a pharmaceutical treatment can be developed to suppress the gene, something that should allow obese people to lose weight more easily and maintain a healthier weight afterwards. RELATED: Is happiness genetic? Here's what science says 8. Psychoactive mushrooms found to be safe A report published by Sky News stated that so-called 'magic' mushrooms are safe to use for certain mental health conditions, such as depression. There have been numerous studies into magic mushrooms and their effectiveness, or otherwise, in treating such conditions. However, until January, there was very little research to say whether such treatments were safe or not. According to the study conducted at King's College London, relatively low doses of the mushrooms – either 10mg or 25mg – are safe to use when they are issued by trained therapists. It's now hoped that a new treatment pathway for people with post-traumatic stress disorder will be possible based on mushroom consumption. Magic mushrooms could be used to treat depression shutterstock/anitram 9. Smart packaging developed for fresher, eco-friendly food Food packaging is often made from unsustainable materials that do not decompose safely. However, where eco-friendly materials are used, food can often age more quickly than would otherwise be the case. In turn, this can lead to greater levels of food waste. To overcome this conundrum a team from Harvard and the Nanyang Technological University have come up with a new material that seals foodstuffs off effectively, making it safer to east and longer-lasting. It will also biodegrade good news for the environment. A report in the Daily Mail stated that antimicrobials are also released by the material, helping to keep harmful bacteria at bay. 10. World's largest wind farm to soon be fully operational According to CNBC, Triton Knoll – the planet's biggest offshore wind-powered electrical generation farm – will be at full capacity soon. The farm first started producing electricity in 2021 but will be able to produce enough energy to power up to 800,000 homes in the near future. A total of 90 wind turbines will soon be in use, capable of producing up to 857 Megawatts of energy. The farm is located in the North Sea off the coast of Lincolnshire, UK. • happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? Sign up for free now to enjoy: ■ our happiness magazine with practical life tips ■ share and support others in our happiness forum ■ develop with free online classes in our happiness Academy Sustainability | Biotechnology | Nature | Biology Written by Ed Gould Ed Gould is a UK-based journalist and practitioner of Reiki.

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

Quality sleep is an essential component of good mental and physical health, yet many of us struggle to find it. Ann Vrlak explores how deep sleep meditation could increase your chances of improved rest and well-being. Some years ago, I told a doctor friend: “I’m having so much trouble sleeping. What’s wrong with me? Who can’t fall asleep, for heaven’s sake!?” She laughed and said, “Well, only most of the planet!” It turned out she was right. The American Sleep Association says that 50-70 million adults in the US have a sleep disorder. Insomnia is the most common in the short term (30 per cent of Americans), but it also affects 10 per cent in the long-term. In my journey to more thoroughly understand sleep and enjoy better sleep, I have read a lot about how common sleep problems are, how they affect us, and what we can do to improve the quantity and quality of our sleep. As a meditation teacher, I was sure that meditation could play a big role. So, this article is about the benefits of deep sleep meditation and how these practices can help you drift off more quickly and enjoy more restorative sleep. Why deep sleep is crucial My doctor friend told me that Ariana Huffington – the über-successful founder of Huffington Post – left the company in 2016 to form a wellness website focused on sleep. Huffington began this journey when she collapsed one day from exhaustion. She had always been an energetic and healthy person, but sleep was not something she made a priority. Her health crisis motivated her to delve into the importance of sleep and what she calls the “sleep deprivation crisis” of our modern world. Today, a year into the COVID-19 pandemic, studies are showing sleep problems are becoming even more common – yet another effect of the isolation, loneliness and disruption so many of us are experiencing. Deep sleep meditations encourage quality rest If you don’t sleep well once in a while, your body will adapt. However, if you’re someone who regularly has trouble getting to sleep or staying asleep and wake up feeling exhausted, I hope this article will convince you of the importance of aqequate shut-eye and convince you to give deep sleep meditations a try. And, in case you think a chronic lack of quality sleep isn’t a priority in your life, don’t be fooled. Some of the damaging effects include: Impaired judgement Slowed reaction time Weight gain Hypertension Conflicts with others Mental fog and poor concentration Impaired immune system Anxiety and depression Benefits of deep sleep meditation I hope the list above gives you an idea of just how crucial healthy sleep is to you. Sleep is regulated by neurochemicals in the brain which, in turn, regulate a whole range of mental and physical processes. So, when poor sleep is ongoing, just about everything you think, feel and do can be negatively affected. “Deep sleep meditations are a way to encourage your mind, body and spirit to do what it naturally wants to do: rest, heal and rejuvenate.” As you might expect then, the benefits of regular, healthy sleep are just as profound in the positive direction! You can expect to: Feel mentally alert Be able to concentrate and problem-solve Have a high-functioning immune system Better communication and connection with others Be better able to maintain your weight Reduce hypertension, as well as anxiety and depression In a nutshell, regular quality sleep will keep your brain in a powerful, balanced cycle of health that will support you in a whole host of ways. How much sleep do I need? Most adults need between seven to eight hours sleep a night. And, it’s important to sleep close to this amount every night. Three hours one night and 10 hours the next throws your brain chemistry and your circadian rhythm out of balance. When it comes to sleep, routine is king. Deep sleep meditations you can try There are many guided meditations you can try, online or in many of the meditation apps. Whichever you choose, please keep this in mind: sleep is a natural process. It’s not something you should need to force. Deep sleep meditations are just a way to encourage your mind, body and spirit to do what it naturally wants to do: rest, heal and rejuvenate. Every night. Here are a couple of deep sleep meditation videos I recommend. If poor sleep is troubling you, I hope you’ll give them a try. 1. Guided meditation with Tara Brach | 15 minutes This is a lovely breath and body scan deep sleep meditation. At just 15 minutes, it's a great one to practise just prior to heading to bed. .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%; } 2. Jason Stephenson | 1 hour This guided meditation is an example of another type of deep sleep meditation: a visualization journey. Stephenson’s “Floating Among the Stars” meditation begins with a relaxation session then takes you through a visualization experience. .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%; } The power of deep sleep meditations Meditation is uniquely suited as a before-sleep routine, especially deep sleep meditations that help you release stressful thoughts (the biggest cause of insomnia for many of us). Breath and body scan meditations are the oldest and most effective deep sleep meditations. Here are just a few reasons why these meditations will be a helpful tool if you have sleep issues. Again, they will help you to focus on your body and physical sensations, instead of your thoughts. You might have noticed that your troubling thoughts all seem to come out when you get into bed! Not only that, but if you’re like me, you might try to think yourself into sleep; you can probably guess how well that works. Meditation enables your pre-sleep brain shutterstock/shurkin_so I can’t overstate how much your sleep will improve if you embrace deep sleep meditations that gently direct your attention away from your thoughts. If you try to STOP your thoughts, this is a direct path to frustration. But if you give your attention something else to focus on, you’ll start to feel your mind relax. Saying that, it’s really important not to expect your mind to go willingly at first. Thinking, planning and worrying as we settle down for the night are all ingrained habits for most of us. So, please be patient as you try any of these deep sleep meditation. MORE LIKE THIS: Cat naps – 5 health benefits of taking a siesta Feel stress-free fast: 11 science-backed techniques 14 sleep hacks to get a good night's rest As you focus less on your thoughts and more on your body, you will set in motion the relaxation response in your brain. Paying attention to your breath and bodily sensations tell your brain that you’re “safe.” Your parasympathetic nervous system, that governs all kinds of wonderful healing processes, sends relaxation chemicals throughout your body. This supports not only your sleep, but your ability to relax and open further to deep sleep meditation. “Meditation is uniquely suited as a before-sleep routine, especially deep sleep meditations that help you release stressful thoughts.” Another strength of deep sleep meditations that focus on breath and body is that they bring you into the present moment. You need to be present to feel the subtle sensations of warmth or coolness as you breathe, or the tension in your shoulders or stomach. This kind of sustained, kind, precise attention to what you’re experiencing right now gathers your attention from the many places it may be wandering, to one gentle, aware place within yourself. Try it. You may be surprised how calming paying attention to one thing can be! These meditations for deeper sleep also help you to become quieter, to notice the silence within your breath and within your body. These quiet spaces are small doorways that say, “This way! I’ll take you to the quiet, rest and release of sleep.” Most meditation traditions see great value in reaching deeper sleep, rather than the superficial level of sleep which is also all too common. They provide an opportunity to sink into the thought-less realm of your being, every day, and bathe in pure awareness. Because most of us spend much of our days doing, planning and being busy, this deeply restful time is seen as an essential oasis of healing and rejuvenation for mind, body and spirit. Conclusions: deep sleep meditation Quality sleep is an integral part of good mental and physical health. Sadly, many of us struggle to get adequate rest due to stress, worry, anxiety and overthinking. However, we can use deep sleep meditation techniques to encourage our body to enter a state of relaxation and rest. Try watching the videos suggested and following the above tips to help you on your way to a good night's rest. Sweet dreams. • Main image: shutterstock/Billion Images 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 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.

Letting go of the past isn't easy – especially when we are hardwired to hold on to certainty – but doing so isn't helpful. Psychologist Stanislava Puač Jovanović explores nine ways you can learn how to let go of the past for good and move forward with your life. Letting go of the past is one of the toughest challenges most of us face at one point or another. Sometimes we hold on to relationships that are long gone. We miss our loved ones who have passed away and cannot accept the fact that they are now our past. Other times, we might cling to our previous successes and fail to see that we are no longer at the top of our game. Very often, we cannot let go of grudges and past hurts. If you once had a dream, an ambition, a plan that now does not seem to be realistic, you know how hard it is to let it go. However, holding on to the past — be it bad or good — makes you unable to live in the now. It limits your possibilities for growth and transformation. So, how can you let go of the past — and why should you? Why can we not let go of the past? You’ve probably had your share of letting go of the past. We are inevitably exposed to losses as time and events pass. We do not want to — and often do not know how to — let go of the past. Yet, the reality of living forces us to. Among all the material and immaterial things I had to let go of, I found the hardest thing to give up was my past Self. When I was 28, I made a surgically-precise cut from my life (for the wrong reason). I simply removed myself from absolutely everything that once comprised my existence; I sold my apartment and all my stuff, moved to another country, cut ties with all my friends, quit my hobbies, abandoned ambitions and interests, changed my habits. I bestowed my thoughts and memories to a person who crudely distorted them and imposed a foreign perspective into my mind. Long story short, seven years later, I have found that I cannot get all that back. Little of my old life could be restored for one reason or another. Most importantly, I have changed. And I have realised that I painfully miss some parts of my old Self. Letting go of the past is necessary to advance After that realisation, I spent another year sorely yearning to feel like I once used to. I felt that letting go of the past at that point would mean that I had forsaken any chance of feeling like myself again. What I experienced is backed up by scientific findings. Research confirms that we tend to hold on to things because they feel like parts of our identities. If we let them go, we might lose ourselves. I know I have feared this option often. In a series of experiments back in 1990, Baumgardner, a known psychologist, revealed that the more we know ourselves, the more we like ourselves. So, maybe you know yourself as a person who is in a relationship with a certain person. Or, you might define yourself as someone who has ‘that’ specific job — even if you hate it. Then, if you let go of those things, who will you be, who are you? And will you like yourself? In other words, no matter how horrible an experience we may be living, it is something we know about ourselves. For this reason, we usually do not know how to let go of the past. Indeed, we are wired to cling. It feels familiar. It feels safe. Humans need certainty, and much of our institutions, tradition, religion and interaction revolves around this need. This is why the art of letting go is so difficult to master. How to let go of the past: nine tips When you decide it is time to refresh your mind and embrace letting go of the past, you might find yourself short of skills to do so. Where to begin? How to let go effectively? Here are nine tips to help you master letting go of the past and making it your new life philosophy. 1. Journal or talk to someone Sometimes we are too much in our heads to be able to let go. I have often found that things I hold on to remain powerful because I keep them in my mind in some intangible form. As soon as I talk about them or write them down, they begin to lose the control they have over me. RELATED: Journaling techniques – travels to our interior When we try to give our emotions enough structure to be communicated or written down, we start analysing them using higher cognitive processes. We take them out of a purely affective area. Often this is enough to help you see the clearer picture and recognise that you are ready to release the past and move on. 2. Abandon the need to be the rightful hero When we get hurt by someone (or wronged by life’s unfairness), we might ruminate about it for months, years even. And when we mull over the insult repeatedly, we strengthen its effect on us. It becomes more important — a part of who we are. We put the hurt at the centre of our experience. As a result, we expose ourselves to the risk of becoming depressed, as brain imaging studies have determined. “We are wired to cling. It feels familiar. It feels safe. Humans need certainty. This is why the art of letting go is so difficult to master.” Therefore, letting go of the past means stopping the efforts at being the hero, the rightful one. Yes, you were mistreated. Make peace with it and move on. 3. Do not let others define you We sometimes do not know how to let go of the past because we feel that others did something to us. So, we expect others to fix it, too. However, the art of letting go is, at the same time, the art of regaining control. You can choose how you react, no matter what others do and what happens to you. You decide when it is enough and when you will move on. 4. Become an optimist Research has found that humans are more inclined to attend to, learn from, and use negative information far more than positive. Furthermore, the more we focus on something, the more it becomes our habit of thinking and seeing it in ourselves. Stay optimistic for the future shutterstock/asife So, it follows that it's more beneficial to develop an optimistic outlook. Use the Pygmalion effect and start creating an appealing future for yourself. It will make letting go of the past much easier, because you will have something better to move towards. 5. Forgive yourself One of the hardest obstacles when letting go of the past is forgiving yourself. Even when you manage to release grudges against others, a residual self-blame might stop you from truly moving on. So, you made a mistake — picked the unsuitable person as a spouse, chose an unfulfilling career, misjudged situations and took the wrong path. That is all right — we all err. Accept it and move on. Because the one mistake you are making right now is not letting go of the past. And that is one thing you can change right now. 6. Build the capacity to be present Practising mindfulness, or being present in the moment, is a vital skill, especially when it comes to releasing the past. However, at the same time it is one idea many of us find difficult to build. That's because lots of people are focused either on the past or the future. RELATED: Mindful behavior – 13 practical mindfulness tools Build your ability to be mindfully present in the now. With time and practice, your mind will acquire the habit of recognising where (and when) your life truly occurs and the past will stay where it belongs. 7. Create distance from the past Letting go of the past might seem impossible simply because you remain too closely involved with its reminders. My father used to compare similar situations to having your hand stuck in a meat grinder while all you do is take painkillers; until you remove your hand out of what is causing the pain, you are not really doing anything to solve the problem! Therefore, whenever possible, consider ways to create a psychological or physical distance from the past events, relationships or situations you need to let go of. Perhaps you need to move away from an area to avoid a past lover or estranged family member. Or maybe stop going to that bar you used to love hanging out in with your (ex) best friend. Not being taken back to that place all the time will help you let go of the past. Create distance from your past and move on shutterstock/24Novembers 8. Recognise that letting go of the past means growth When I was having a hard time letting go of the past, it was because I feared losing myself. I practically deleted my life and lived that way for years. After I was done with that, understandably so, I had a strong need to get my old Self back. “Letting go of the past might seem impossible because you remain too closely involved with its reminders. Consider ways to create a psychological or physical distance from the past events, relationships or situations you need to let go of.” However, after some time, I realised: my old Self had disappeared. And this is all right. Some parts did survive and resurfaced after I recovered. They make up my psychological core. Others are forever gone. Still, I ought not to mourn them forever. Nothing ever stays the same — nor do we. So, instead of sticking to the past and grieving, embrace change as growth. Take your experiences and transform them into something greater than who you were before. 9. Create empowering rituals When you are learning how to let go of the past, creating empowering, healthy rituals can help you. Engage in self-care. Eat healthily, sleep well, exercise, read, meditate. Love and praise yourself. By doing so, you are building your confidence and a sense of being deserving of good things coming your way. You will start living mindfully and looking forward to the future with confidence and curiosity — instead of being stuck in past experiences. Letting go of the past to embrace the future Learning how to let go of the past is not an easy task. Prepare to be challenged every time you face the necessity to do so. Indeed, your inborn psychological make-up will probably strongly oppose letting go of the past. That's because we like to hold on to things, experiences, and people — even when they are undoubtedly bad for us. However, when you manage to rewire your mind and learn to surrender the past when the time comes to do so, you learn to live life to the fullest. How? By opening yourself up to the opportunities. To what comes next. To growth. So, start today. What have you been latching onto that needs to be set free? • Main image: shutterstock/Song_about_summer happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Join free now and: ■ enjoy our happiness magazine ■ share and support in our happiness forum ■ Develop with free online Academy classes Authenticity | Courage | Resilience Written by Stanislava Puač Jovanović Stanislava Puač Jovanović has a master’s degree in psychology and works as a freelance writer and researcher in this area. Her primary focus is on questions relating to mental health, stress-management, self-development and well-being.

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

In the new year many of us resolve to break bad habits and replace them with healthy ones. However, we often relapse quickly back into our old behaviour. Arlo Laibowitz explains how you can change this cycle, maintaining those healthy habits for longer and staying happier. Quitting smoking. Keeping a gratitude journal. Developing a mindfulness practice. Whether we want to break certain bad habits or create newer, healthy ones, the process can be complicated. Indeed, most of us have made resolutions to break bad habits in the past only to fall back into old patterns. So, how do we change this cycle? How do habits work? And what are the elements needed to break bad habits and create healthier ones? Well, popular belief has it that it takes 21 days to form a new habit. However, a study from University College London has shown that, in fact, it can take anywhere from 18 to 254 days, depending on the complexity of the habit. Check out our video below for an explanation on how to break and create habits and continue reading the article for more tips. .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 create healthy habits... and break destructive ones How are habits formed exactly? Habits are formed by the so-called 'habit loop'. The habit loop consists of: The Reminder (the trigger of the behavior). The Routine (the behaviour itself). The Reward (the benefit of the behaviour). So, to develop a healthy habit, do the following: Identify the routine around the habit. Isolate the cue or reminder that triggers the behaviour. Create behaviour chains and choose a (new) reminder. Create two lists; things you do every day, and things that happen to you each day. These lists will show you where and how to insert a new habit, in an “if-then” plan. Eliminate excessive options. Identify aspects of your life that you consider not that important, and then routinize those aspects, so that you have mental energy left to work on your habits. Choose a healthy habit that's easy to start with. Big changes in life happen as a product of daily habits, not the other way around. RELATED: Happy habits – 12 ways to boost joy daily Experiment with rewards. Create success and positive feedback loops when accomplishing your growing healthy habit for that day. Develop healthier habits with these nine steps shutterstock/becarra Make micro quotas and macro goals. Balance your desire-to-dream-big-goals with your day-to-day activities and possible quotas to get to your goals. When monitoring your habit, consider using tracking apps, or using a simple “yes-no-chart” that tracks how many days you have engaged in the healthy habit. Make a solid plan on how to break bad habits or create healthy ones and how to monitor them. Visualise the process instead of the outcome. Eliminate the “what the hell efect” or “ah-screw-its”. Find where things are susceptible to break down, and consider including an “if-then” plan to mitigate these moments. Studies have shown that certain healthy habits like making your bed, exercising, or keeping a journal, can keystone other habits. So, recognize a keystone habit that works for you, and use it to develop other healthy habits. Avoid falling back into bad habits To avoid falling back into our bad habits, or not succeeding in creating new, healthier ones, it's essential to recognise and counteract loopholes, like false choice loopholes, tomorrow loopholes, this-doesn’t count loopholes, fake self-actualisation loopholes, or one-time loopholes. “Choose a healthy habit that's easy to start with. Big changes in life happen as a product of daily habits, not the other way around.” Recognize these kinds of loopholes and counter them with “if-then” plans to strengthen your automaticity. Ultimately, breaking or creating habits help us in living the life we want to live. As author Gretchen Rubin put it, habits are “the invisible architecture of every life and a significant element of happiness.” Whether it's gratitude, mindfulness, connection, forgiveness, compassion, or any other happiness practice you seek to work on, the key is to form and sustain healthy habits. So, why not start with one today? ● What are the bad habits you want to break and what healthy ones do you want to replace them with? And how have you managed to break any bad habits successfully? Share your ideas with the happiness.com community below... happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up for free to: ■ read our happiness magazine with practical life tips ■ share and support others in our happiness forum ■ learn with free online classes in our happiness Academy Goal setting | Happiness | Healthy habits 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.

Many of us tend to shy away from the discomfort of uncertainty. However, as psychologist Stanislava Puač Jovanović explains, embracing the unknown and adapting to new situations often leads to personal growth and increased strength. The art of embracing the unknown should be a mandatory school subject. It is a skill most of us lack – which is only natural – and all of us necessitate. I am not an adventurist. It is probably not cool to admit that about yourself, but that is how it is. I have tried to avoid terrains that were out of my comfort zone for my whole life. Indeed, I am not the kind of person who will leave everything and go to Nepal to see how things will pan out. I do admire those people – but I am not one of them. However, no matter how fond of certainty I may be, life has got it in for me. Yes, it is unpredictable by definition. And always will be. Take the COVID-19 pandemic, for example. No one saw it coming. Many people had to make changes to how they work, socialise, live. It was a great unknown – and still is – but we have had to embrace the changes it has brought. Indeed, there will always be uncertainty in everybody’s life. So, how do we learn to accept and adapt to it? How can we embrace the unknown? Embracing the unknown and personality One of the most well-known, established, and used psychological tests, BIG-5, resides on an empirically confirmed assumption about five broad personality traits. One of those traits is openness to experience. This trait includes the following aspects: active imagination (fantasy) aesthetic sensitivity attentiveness to inner feelings preference for variety (adventurousness) intellectual curiosity challenging authority (psychological liberalism) People who score low on this scale are more conventional in their thinking and behaviour. They are usually closed to the unknown and new experiences. Such an individual prefers regular routines over new experiences. Open new doors and welcome the unknown shutterstock/StunningArt Conversely, according to research, someone who has high openness to experience might have a broader range of interests. They could be more creative and knowledgeable because they are fine with uncertainty. In other words, such a person is not reluctant to jump right into new information and experience. Changing your perspective to welcome the unknown Therefore, some people are simply more open to experiences. That is their personality trait. However, it only means embracing the unknown comes naturally to them. It does not mean you cannot learn to shift your perspective and do the same. Let us explore several argument points that will help you shift your perspective from being afraid of uncertainty to embracing the unknown. 1. Realise that everything is impermanent Obviously, nothing lasts forever. But we secretly hope good things do. This is why we are so afraid of uncertainty. However, when you think about it, you will realise that you have never been one hundred per cent certain about how things will unfold. Also, nothing ever stayed the same. All things pass. When you accept this thought, you might start feeling more confident about facing the unknown. 2. Letting go of attachment is beneficial When we cling to things and people, we suffer. It is one of the four noble truths in Buddhism. Attachment, albeit a natural human feeling, has a dark side to it. When you are attached to something, be it good, bad, or neutral, you become convinced you cannot go on without it. “Embrace the unknown. It is everywhere, whether you like it or not. It is the path towards true joy and openness to life’s wonders.” When you learn to let go of past hurts, hopes or anxieties about the future, you can then go with the flow of life and enjoy it without fear. 3. Every new path and experience means growth You always learn when you try something new, regardless of how successful or not you might have been. And with learning comes growth. It was once believed that we were born with all the neurons we would ever have. Nonetheless, we now know that new neurons get formed during adulthood, too. The same goes for new neural pathways. If your counterargument is: “It might be painful”, remember all the instances in which you endured pain for the sake of growth. Start with teething as an infant, for example. You would not relinquish your teeth because it hurt a little, would you not? Embrace the unknown: every new path means growth 4. Surviving the unknown makes you stronger It may be a cliché but think of the unknown and uncertainty as an opportunity to survive and become stronger because of it. Unpredictable situations will arise, that is certain. They all bear valuable life lessons, no matter how petty or profound they may be. When you overcome obstacles and swim back out to the surface after a storm, you find yourself tougher and wiser than you were before. 5. There is always one thing you can control – your reactions When you fear uncertainty, you fear the loss of control. However, know that you can always control one thing, no matter what happens to you. Your reactions are absolutely in your power. Whatever happens, you will decide how to respond. We may not control much of what occurs to us, but we do choose how to handle the circumstances. So, ultimately, you do have control over uncertainty because you command your thoughts and behaviours. 6. The unknown can make life exciting Embracing the unknown comes with a recognition of the mysteriousness of life. Even though your first response might be: “Yes, I want to know my future!” upon closer introspection, you might be surprised. “To embrace the unknown is to live the life as it was meant to be lived — being surprised by all its miracles.” Indeed, a recent study confirmed that most people do not really want to know what lies ahead. In fact, only 1 per cent of people consistently said they would want to know their future. Between 40-70 per cent of participants in the said study would not want to know about the positive events in their future. The numbers for negative events are even higher – 85-90 per cent would not want to find out ahead about adversities that await them. To embrace the unknown is to live the life as it was meant to be lived — being surprised by all its miracles. Ways you can embrace the unknown So, how can we learn to embrace the unknown if it is not our second skin? How do we learn to accept uncertainty and even enjoy it? Here are some ideas on how to stretch your comfort zone little by little. Stop overthinking and overplanning Trust your ability to land on your feet no matter what happens. The next time you have a decision to make, embrace the unknown and do not try to predict your distant future. Stick with the immediate facts and choices. Learn to live in the present moment Another Buddhistic wisdom we all would benefit from – live in the now. We cannot change the past. We cannot predict the future. While we are trying the latter, we are missing out on the only thing we do have – the present moment. Indulge in spur-of-the-moment experiences I am not propagating recklessness or risky/unhealthy behaviour. However, when things are safe, do allow yourself some impulsiveness. I am talking about an unplanned trip with your friends, for example. Even taking an unplanned route to work or anywhere else could help you practice embracing the unknown. Do not compare your past experiences with what is happening right now. If you do, you might start acting on the basis of what had happened sometime before, not what is going on right now. And you could fear the outcomes that once ensued – but you do not know what will happen this time. Switch fear for curiosity A study from February 2021 revealed that mindfulness truly contributes to meaning in life. However, this relationship is mediated by curiosity and openness to experience. In other words, when you decide to be curious about what happens next, you will learn to embrace the unknown and uncertainty and, at the same time, help other beneficial psychological processes to evolve freely. Exercise gratitude When you develop the habit of being grateful, you also learn to notice how every situation brings something to be thankful for. Such a skill will help you embrace the unknown because you know that every cloud has a silver lining. Takeaway: embracing the unknown Uncertainty will always be a part of life. This is a given. And, paradoxically, the more you try to prepare for the unpredictable, the more surprised you may become. I am not saying you should give up on acquiring information, planning or developing your skill-set. You should always strive to be the most resilient and resourceful version of yourself. However, if you see the unknown as the enemy, chances are, you will not be able to enjoy the variety of life. The unknown comes with both the good and the bad. If you only expect enjoyable experiences and avoid anything new for your fear of adversities, you might miss out on half of life. So, embrace the unknown. It is everywhere, whether you like it or not. When you welcome it into your existence, you will be at peace. Embracing the unknown is the path towards true joy and openness to life’s wonders. • Main image: shutterstock/everst happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up for free to enjoy: ■ our happiness magazine with practical life tips ■ sharing and supporting others in our happiness forum ■ developing with free online classes in our Academy Authenticity | Courage Written by Stanislava Puač Jovanović Stanislava Puač Jovanović has a master’s degree in psychology and works as a freelance writer and researcher in this area. Her primary focus is on questions relating to mental health, stress-management, self-development and well-being.

Extending happiness to those around us is likely to make us happier, too. Sonia Vadlamani explores ideas for spreading love and happiness, and the positive payoff this can deliver. Most of us wait for happiness to chance upon us, be it through a raise at work, finding love or a favorable event. Truth is, happiness is a choice and choosing to maintain a happy vibe constantly takes some dedicated effort and mental training on our behalf. However, what if it were easier to boost your levels of happiness by the way of simply spreading love and happiness around us? Researchers agree that happiness moves in clusters through groups of people and communities. Indeed, in our technology-driven and screen-obsessed era, sometimes we forget that it’s not all about us and that we may need to put back the love and happiness we expect to receive from the world. Therefore, it’s ideal to ingrain the message that happiness begets happiness, as having a more content social circle ensures that our own psychological needs are met with greater ease. Why spread love? “When we feel love and kindness towards others, it not only makes others feel loved and cared for, but it helps us also to develop inner happiness and peace,” said His Holiness the 14th Dalai Lama. Indeed, spreading love and happiness can help us do better and feel better at the same time, as happier people are more helpful. Focusing on creating happiness for others also allows us to attract better outcomes for ourselves, inspiring us to follow our bliss and fulfill our purpose in life. Spreading love to others helps ourselves find peace, too Extending love to others can also aid us in resolving inner turmoil and letting go of resentment and hurt we may have harbored for a long time, enabling us to cultivate our authentic self. Spreading happiness is an effective way to counter negativity, avert hate and overcome prejudice through bridging our differences. 9 ways to spread love and happiness “Spread love everywhere you go. Let no one ever come to you without leaving happier,” advocated Mother Teresa, the Nobel laureate renowned for her missionary work with the underprivileged. Spreading happiness need not call for grand gestures or extravagant effort. In fact, committing to carry out random acts of kindness is one of the easiest ways to increase happiness around you, research suggests. Here are nine more research-backed suggestions for advocating love and happiness. 1. Strike up a conversation Humans are wired to reach out and seek connections, and the inability to form fulfilling social bonds can create ‘social pain’. This can affect our behavior and outcomes in the same capacity as physical pain, according to Matthew Lieberman, scientist and author of the bestseller book Social. Yet, it can be difficult to start a conversation with strangers, even if you’re simply doing it with the intention to be nicer. RELATED: How to keep connecting with strangers during the pandemic Striking a conversation – be it in the form of a casual complement to a stranger or a healthy discussion with a group of like-minded individuals – can be the key to spreading happiness, as it can put others at ease and establish a connection. It can possibly also help you tap into the power of friendship. However, remember to indulge in positive communication and being respectful, especially when conversing with strangers. 2. Listen without judgment Do you remember feeling supported and understood when you could vent your feelings without judgment and distractions from others? Indeed, offering someone our undivided attention and avoiding the temptation to jump in mid-flow to impose our perspectives can be an effective way of spreading love and happiness. “Spreading love and happiness can help us do better and feel better at the same time. Focusing on creating happiness for others also allows us to attract better outcomes for ourselves.” Sometimes, it helps to take a ‘helicopter view’ of a scenario and remind ourselves that everyone around us maybe going through a struggle of their own, unbeknownst to us. A withdrawn neighbor could be overwhelmed at work, a server who seemed preoccupied today could be dealing with adult bullying, or a friend who has lately been seeming reclusive might be trying to deal with their depression. Practising mindful listening enables us to withhold snap judgments and view a situation from a different, more helpful vantage point. Also, nurturing an age-gap friendship can be a great way to broaden our perspectives and drop any unwanted, pre-conceived notions we may have, in addition to building a mutual support system. 3. Express gratitude An attitude of gratitude can change our lives for the better, according to research. Expressing thankfulness and being appreciative of good things in our lives can help improve relationships with others, lower stress levels and enable better decision making. Choosing gratitude also allows us to cultivate an abundance mindset and tap into our intuition with greater ease. There are several effective ways to practise gratitude, which include keeping a gratitude journal, using visual reminders, formulating gratitude affirmations or simply incorporating gratitude yoga into your daily schedule. 4. Be supportive Our encouraging words and supportive behavior can create a butterfly effect on others, highlighting our ability to create a positive impact in their life. Practise offering constructive criticism whenever you wish to offer useful feedback, albeit in a compassionate manner. A simple hug can spread kindness and love shutterstock/BRO.vector Helping someone cope with holiday grief or somebody having a panic attack, being there for someone recovering from addiction are some of the ways of spreading love by being supportive. Indeed, the simple act of hugging can sometimes offer greater mental benefits than words of encouragement. 5. Indulge in small acts of kindness While volunteering and charity require you to offer your skills and resources for furthering a good cause, there are several easy ways to choose kindness every day, most of which don’t demand a lot of time or effort on your behalf. Spreading love is possible through small gestures, like leaving a bigger tip than expected, holding the lift door open for others, or offering a nutritious meal to a lesser-privileged person. 6. Practise self-compassion While we remember to acknowledge others’ needs and successes, we often forget to validate our own accomplishments. Spreading love and happiness becomes easier when you are kind to yourself and recognize your own worth fully well. Learning to embrace your imperfections and practising self-compassion is important for your well-being, as well as for spreading love around. 7. Stop worrying about others Sometimes, we mistakenly identify excessive worrying and attachment to an outcome as love. However, worrying keeps us hyper-alert against signs of threat. Unfortunately, excessive worrying also thwarts creativity, messes with our goals and can possibly result in trust issues. “Spreading love is possible through small gestures, like leaving a tip, holding the lift for others, or offering a nutritious meal to a lesser-privileged person.” I hail from an Indian family with relatively modern values and an independent outlook, yet it was typical for my parents to worry about my future, life-choices, academic performance and career, etc. While they meant well and assumed that all the excessive worrying was a manifestation of their love for me, I noticed that whenever my parents worried over me, my stress levels would rise. The first step in resolving this could be to stop misidentifying worrying as an expression of love, recognizing that it’s counterproductive, and could even lead to self-sabotaging relationships. I had to finally convince my parents that while I appreciated their kindness and caring, the weight of their worrying was far too burdensome and was adversely impacting my mental health. 8. Learn to relax Have you found yourself juggling too many roles, or nearing a burnout, perhaps due to uncertainty fueled by the COVID-19 pandemic? The key to spreading happiness could lie in devising a better work-life balance and making relaxation a part of your daily schedule as well. Introducing mindfulness at work and taking regular short breaks can aid in boosting your productivity levels and enable improved stress management. Reconnecting with nature periodically with something as simple as gazing at the stars, fishing or forest bathing can help you replace your worries with a sense of rejuvenation and wonder. 9. Learn a life skill (and then teach others) Spreading happiness is possible by using learning and teaching to connect with like-minded people. In fact, learning contributes to happiness and is a powerful way to build a strong network of people and resources. Teaching an essential skill like performing first-aid or CPR, or sharing your know-how regarding a simple hobby like gardening or knitting could make you better equipped to seek and provide social support. Takeaway: spreading love and happiness In the words of Buddhist activist Thich Nhat Hanh, “Learn the art of making one person happy, and you will learn to express your love for the whole of humanity and all beings.” Indeed, researchers point out that happiness is a contagion that can pass from one person to another, through large social networks. Since happiness is a collective phenomenon, spreading love and happiness can boost the well-being quotient for others as well as ourselves. • Main image: shutterstock/BRO.image happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Join free now and: ■ enjoy our happiness magazine ■ share and support in our happiness forum ■ Develop with free online Academy classes Altruism | Compassion | Happiness Written by Sonia Vadlamani Fitness and healthy food blogger, food photographer and stylist, travel-addict and future self journaler. Sonia loves to write and has resolved to dedicate her life to revealing how easy and important it is to be happier, stronger and fitter each day. Follow her daily pursuits at FitFoodieDiary or on Instagram.

Science says that being nicer can boost our physical health as well as psychological well-being. Sonia Vadlamani offers nine suggestions on how to be a nicer person by incorporating more compassion, politeness and kindness into our daily lives. The idea of purposefully trying to be nicer could make some of us cringe, as sometimes we may confuse ‘being nice’ with pretending to be polite or feigning interest for the sake of seeming acceptable. This ‘induced niceness’ may, in fact, get quite burdensome very quickly, as it requires additional effort on one’s behalf to seem something they’re not feeling genuinely. However, in reality, nicer people are easier to be around, as they’re genuinely interested in what you think and do. Being nice translates into treating others as you may want to be treated, being empathic, anticipating and respecting others’ needs and feelings, and being kind. While it may be difficult to exactly define ‘niceness’, psychologists rely on the personality traits that we associate with it, like kindness, politeness, empathy, and thoughtfulness, etc. Researchers also point out that the major personality traits associated with ‘agreeableness’ such as kindness, compassion and politeness are also the aspects that we often consider as ‘being nice’. The benefits of being nice Being a nicer person entails prosocial behaviors such as extending kindness, sharing our happiness, respecting others’ vantage point on different issues, etc., which promote well-being and boost social connections. However, research suggests that being nice to others can benefit our mental health and boost longevity as well. Indulging in acts of kindness results in release of happiness hormones such as oxytocin, which can improve heart health, regulate blood pressure and foster a greater sense of inclusion, according to researcher James Doty, M.D. at Stanford University. How to be nicer: helping with shopping is one easy way Being nice by way of kindness may also alleviate stress and offer faster relief from pain, as research indicates. Furthermore, niceness can also lower anxiety and boost relationship satisfaction for socially anxious individuals. How to be nicer: 9 ideas Indeed, being nice may not always be the easier choice. However, with mindfulness and dedicated practice, it’s possible to learn how to be a friendlier person. Here are some simple ideas that can help us incorporate niceness into our daily life. 1. Have more patience A study by researcher Sarah A. Schnitker suggests that patient people are better friends and neighbours, as they tend to be more impartial, more attentive and have a higher tolerance. Developing mindfulness, or the ability to stay in sync with what is happening in the present moment, can also enable you to reframe a situation, reevaluate your emotions and respond with improved patience, according to research. Practising mindful listening and cultivating patience is therefore one of the surest ways to be a nicer person. 2. Be less judgmental Learning how to be a nicer person may not be the easiest feat, but experts agree that casting judgements aside and learning to transcend our perceived differences through bridging can help us respect other people’s perspectives and acknowledge their viewpoints in a better light. Engaging in deep listening and positive communication, taking care to avoid social media outrage trap, and a regular meditation practice are some of the research-backed ways to cultivate deep empathy and avoid snap judgments. 3. Open up and show vulnerability Sometimes we shun the opportunity to open up and share our feelings with others, owing to the fear of being judged or compared. Researcher Dr Brené Brown describes this feeling as a vulnerability hangover, wherein one may experience regret or ‘emotional cringe’ upon revealing their feelings or thoughts to others. While vulnerability is mistakenly regarded as a weakness, embracing it as an act of courage and developing shame resilience can help you learn how to be nicer. “Research suggests that being nice to others can benefit our mental health and boost longevity. Indulging in acts of kindness releases feel-good hormones.” "Vulnerability is the core, the heart, the center of meaningful human experiences," explains Dr Brown. Being vulnerable enables us to develop radical empathy towards ourselves and others, thus opening us up to the possibility of making new friends and forming meaningful connections. 4. Look for ways to be helpful Reaching out and anticipating someone’s needs is an effective way to work towards being a nicer person. This can involve small gestures that do not cost a lot but can brighten someone’s day, like offering somebody your seat, or helping someone carry their groceries. Offering support or solicited advice to someone who may be feeling lost in life, dealing with depression, or struggling with grief or loneliness are some other ways to help out and show your friendly side. 5. Be polite and respectful Small gestures like being on time, saying “thank you”, being respectful online, or holding the elevator door open for strangers do not involve a lot of effort, but convey a positive tone and genuine interest on your behalf. However, take care to avoid the lure of lying to appear polite, as that would be a violation of trust. Instead, strive towards articulating your thoughts and convey your feelings in an open and honest manner, albeit respectfully. 6. Act with kindness The power of kindness is real, as we seldom forget an act of kindness bestowed on us, even as we may fail to recall other things. Nice people understand the ‘ripple effect’ that kindness creates, wherein the acts of benevolence inspire more people to extend the same kindness to others around them. You need not go out of your way every time to extend kindness. In fact, one can carry out random acts of kindness like running errands for an elderly neighbor or volunteering for a cause you genuinely care about. Don’t forget to choose kindness every day for yourself as well. After all, you can only truly learn how to be a nicer person through practising self-compassion and self-care. Helping out elderly neighbours is one way to be nicer 7. Practise forgiveness Forgiveness as a character strength can help you be a nicer person, in addition to improving overall well-being, as revealed by researcher Kathi L. Norman. Indeed, our inability to forgive can also result in trust issues and a tendency to self-sabotage relationships. Whether you’ve suffered a minor stumble or a major setback due to someone’s actions, words or thoughts, learning to forgive someone who caused you hurt and replacing these feelings with empathy, compassion and kindness can improve your mental and physical health, in addition to strengthening interpersonal relationships. “While vulnerability is mistakenly regarded as a weakness, embracing it as an act of courage can help you learn how to be nicer.” “Harboring unforgiveness breads negative thoughts,” says Catherine Jackson, a licensed clinical psychologist and neurotherapist. “Decide to let it go and make a plan to never go to bed angry,” she continues. Forgiving is a process and may not happen in a day but can surely improve our capacity for love and happiness. Setting your intention for forgiveness with a mantra like “I forgive you and release you” or “I forgive everyone for everything” can help you let go of the hurt amassed over time. 8. Share your happiness Happiness is contagious, as proven by research. An evaluation study conducted on 4,739 individuals revealed that our happiness is also determined by the happiness levels of others around us. Sharing our happiness can boost our mood and improve morale, in addition to encouraging fulfilling friendships. It is easier to be a nicer person when you have a positive outlook on life and when you understand that happiness is a choice that you can consciously make each day. 9. Be authentic Authenticity is a valued trait, especially in the current tech-obsessed era where we’re constantly being overwhelmed with the messages of how we ‘ought to’ appear, behave and live in an ideal manner. Cultivating your authentic self by honoring your core values and making your time matter can help you be a nicer person. Being authentic also enables us to treat others the way we want to be treated. Also, embracing our true selves allows us to act gracefully even in the face of criticism or adversity, as we realize our worth fully well. The takeaway: how to be nicer Being a nicer person does not mean encouraging a forcible semblance of it or appearing nice. Niceness also doesn’t require you to tolerate behavior that violates your core values or suppress your true feelings for the sake of seeming kind. On the contrary, people who are genuinely nice enjoy being authentic and showing empathy and compassion towards others. Genuine niceness nurtures a circular relationship with happiness. Being a nicer person can boost our mood and improve well-being, but research also demonstrates that an upbeat state of mind can further enhance our prosocial behavior and help us be nicer and kinder. Indeed, inculcating niceness as a habit is immensely rewarding. • Main image: shutterstock/DGLimages happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up for free now to: ■ enjoy our happiness magazine with practical life tips ■ share and support others in our happiness forum ■ Develop with free online classes in our happiness Academy Altruism | Compassion | Happiness Written by Sonia Vadlamani Fitness and healthy food blogger, food photographer and stylist, travel-addict and future self journaler. Sonia loves to write and has resolved to dedicate her life to revealing how easy and important it is to be happier, stronger and fitter each day. Follow her daily pursuits at FitFoodieDiary or on Instagram.

There were plenty of feel-good health and environmental stories in the press during November. Ed Gould rounds up his Top Ten from the past month to uplift and inspire. There were more than enough news stories to worry about in November, but not everything that made the headlines was troublesome or negative. In fact, there were more than enough positive news items to brighten the month. So, what were some of the most impressive examples of feel-good news? Here's our Top 10 round-up from the past month... 1. Research suggests the best way to avoid procrastinating First up, some interesting news for many of us who struggle to get our to-do list ticked off! According to numerous scientific journals, a researcher from the University of Otago has found the best way to avoid procrastination is to never set deadlines for yourself. Professor Stephen Knowles, from the Otago Business School in New Zealand has found that deadlines tend to make us procrastinate more, not less! He suggests avoiding them completely but, if they are needed, to make them as close to the present moment as is practical. 2. Toronto cools buildings from lake water On the shores of one of the Great Lakes, Toronto is cool during the winter months but becomes very warm in summer. As such, many apartment blocks and office buildings are fitted with air-conditioning. However, according to the Washington Post, a deep water cooling system will soon go into an expanded mode of operation to cool around 100 such buildings, meaning much less reliance on energy consumption. Three pipelines will shift naturally cool water from Lake Ontario and transfer it to the city centre. The system has been in place since 2004 but will now run in many more connected buildings after a large investment. 3. Rare honeybees discovered in England A woodland in Oxfordshire is home to about 800,000 rare honey bees according to a researcher who discovered them on the Blenheim Estate. They appear to be a distinct sub-species that has evolved due to the local habitat conditions, offering scientists a rare insight into the adaptation of bees which have been in decline elsewhere. It's hoped the finding will encourage other conservationists to track down rare or adapted sub-species in other parts of the world. Rare honeybees discovered in Oxfordshire, UK shutterstock/Daniel Prudek 4. Mindfulness could help heart attack victims A study conducted by the American Heart Association has found that people who are recovering from heart attacks are less likely to suffer from depression, anxiety and post-traumatic stress disorder if they undergo mindfulness training than those who do not. The study's author, Alex Presciutti of the University of Colorado, said that survival rates among heart attack victims are improving, but mental health problems persist. RELATED: 7 mindfulness tips for staying engaged Presciutti went on to say that a non-judgmental awareness of the present moment, as a way of defining mindfulness among heart attack victims, may explain why psychological symptoms in cardiac arrest survivors differ so much when you compare those who practise it and those who do not. 5. Typhoon energy may soon be captured Wind turbines are nothing new but harnessing the power of typhoons is beyond standard designs. However, according to the Japan Times, a Japanese firm is now designing a wind turbine that will be able to capture some of the immense energy generated by these extreme weather phenomenons. According to one of the engineers involved, typhoons shouldn't just be seen as disaster-causing but as a potential new source of renewable energy, too. A demonstration unit that will hopefully prove the potential of the system has already been built in the Philippines. 6. Talking to strangers brings about psychological benefits In a series of experiments, researchers at the University of Texas in Austin have discovered that having deep and meaningful conversations with strangers makes us feel better connected to one another. This is something of a social paradox, according to one of the researchers involved, Amit Kumar, who suggested we tend to stick to shallower subjects with people we don't know as the norm. RELATED: How to keep connecting with strangers during the pandemic The team's work suggests that people tend to feel less socially awkward with one another if they opt for deeper conversations and avoid small talk. Kumar said that overcoming the fear associated with meaningful chats is key to accessing the psychological benefits we will feel from having them more often. Go deep when talking to strangers shutterstock/Monkey Business Images 7. Electrically-powered container ship becomes a reality The Yara Birkeland, developed four years ago as the world's first self-propelled electric container ship, has successfully conducted its maiden voyage to Oslo, the capital of Norway. The majority of container ships in the world are powered by fossil fuels so it's hoped this autonomous means of ocean-going transportation will become the norm for shipping firms that wish to operate more sustainably. The ship's maiden voyage consisted of about 43 miles and was powered by the vessel's 6.8 MWh batteries. It will now be used to move goods around by sea from the port of Brevik. 8. Hot beverages may keep dementia and stroke at bay A British study into dementia and stroke reported in the Guardian found that people who drank tea and coffee as a part of their daily routine were statistically less likely to suffer from dementia and stroke than those who did not. RELATED: Cognitive impairment – 5 key ways to reduce the risk as you age About 365,000 people between 50 and 74 had their health and habits followed for over a decade in the wide-ranging study. It seems that those involved who were identified as tea and coffee drinkers have suffered less with dementia and stroke. What may be the cause of this phenomenon is not clear at the moment, however. Nevertheless, one researcher said that only those who drank in moderation appeared to get this benefit. 9. New protection for the Galápagos Islands Numerous press outlets reported that an extended marine reserve, along with the larger protective corridor for sea life to move through unhindered by humans, has been announced for the Galápagos Islands. It's hoped this will help to protect a range of migratory species, including hammerhead sharks and leatherback turtles. The expanded reserve will cover the Cocos Ridge, an important migration route for several species which move in and around the islands' waters. Increased protection for animals visiting the Galápagos Islands 10. Protein discovered that can stop prostate cancer A report in the Independent suggested that prostate cancer – a major killer in Western societies – may be able to be better-treated thanks to a particular protein. Professor Nupam Mahajan of the Washington University School of Medicine in St Louis, Missouri, was behind the research. According to Mahajan's work, the so-called super-molecule stops cancer cells in their tracks. This is unlike conventional treatments which tend to stop working the more they are used as resistance builds up. The protein may offer a new and better treatment pathway for those living with the illness. “We'd like to develop new therapies for patients who have developed [drug] resistance,” the professor said. • Main image: shutterstock/npavlov happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? Sign up for free now to enjoy: ■ our happiness magazine with practical life tips ■ share and support others in our happiness forum ■ develop with free online classes in our happiness Academy Biology | Nature | Biotechnology Written by Ed Gould Ed Gould is a UK-based journalist and practitioner of Reiki.

With so many books on meditation available, how do you pick the best one to suit your needs? Answer? Just listen to the advice of meditation and mindfulness teacher Ann Vrlak: she's read them all. Discover the four themes she suggests to help guide you in the right direction. As a lifelong meditator and meditation teacher for ten years, I must have read a small library of books on meditation and spirituality. So, if you ask me, like many of my students have, “What’s the best book on meditation?” I would say, “It depends on why you’re interested in meditation.” Would you like to know how you can make meditation part of a healthy, everyday routine? Are you tired of emotional patterns that hold you back? Do you have a yearning to understand the perennial spiritual questions such as “Who am I?” and “Why am I here?” With these questions in mind, I’ve divided this list of the best books on meditation into themes. Choose one that you feel fits you best right now with regards to what you’re currently looking for or interested in. You can come back to reading the other books as you progress on your meditation journey. Lay back and discover the best books on meditation These days there are many apps and podcasts about mindfulness and meditation out there to guide you through exercises step by step. They’re a wonderful way to get a taste of different meditation styles and practices. But if you want to have a fuller picture of meditation – what it is, how it works and how it is relevant to you and your life – books on meditation could be the best place to begin. Firstly, what is meditation exactly? Each of our pick of meditation books in this list will answer this question, in slightly different ways. But don’t let those differing perspectives worry you! The versatility of meditation is one reason it has been an enduring, worldwide practice for hundreds of years. The best definition of meditation is: it's a practice to help you see and understand yourself in an increasingly complete way. It’s a practice, that can have many forms, that invites you to closely and compassionately investigate your body, mind and spirit. “This list of the best books on meditation is divided into themes. Choose one that you feel fits you best right now with regards to what you're interested in.” The central idea is that we are much more than our usual day-to-day stream of activities, plans, thoughts and emotions. Everyday living is always at the centre of true meditation, treated with kindness and respect, while going on a journey to discover what else we are. The journey is a loving, clear-eyed way to answer the age-old questions of your identity and purpose in life. • JOIN US! Sign up to learn more about meditation and mindfulness • Big questions, aren’t they? And meditation teachers through the ages, who you can learn from in these books, will tell you it’s possible for each of us to find genuine answers that change us. And, though the journey may not always be comfortable, it is full of rewards. The best books on meditation In a way, I’ve manufactured the following themes. The unique thing about meditation is, when you understand and experience one of these themes in a new way, the others follow automatically. A bit more mental clarity will give you some emotional calm which will help you gain some life balance, and so on. Still, if one of these four themes hits the mark for you, start with one of the books that focuses on your interest: The big picture: understanding core meditation principles and practices Clear thinking and balanced emotions Life balance and overall health Spiritual meaning and growth • The big picture: understanding core meditation principles and practices • Even though meditation has become much more mainstream in the last 20 years, it’s still something that causes confusion. Is it about stopping my thoughts? Or, being peaceful all the time? Or, will it conflict with my religious or spiritual beliefs? There are many books written by experienced and caring teachers who can help to demystify meditation and explain how it can help you with the same everyday experiences that have troubled people for hundreds of years: worry, loneliness, depression, lack of meaning, dissatisfaction and more. I wholeheartedly recommend these two books: 1. Meditation for Beginners: Jack Kornfield Jack Kornfield is a gentle, expert guide to meditation. In this book, Kornfield explains the what, how and why of a regular meditation practice in plain language. Meditation for Beginners is a jargon-free book that will take you step-by-step through a range of practices and how they can help you cope with challenging experiences and grow your sense of innate well-being. 2. Real Happiness: Sharon Salzberg Sharon Salzberg is another teacher and writer who has a gift for describing meditation in simple, engaging language. Real Happiness... is a comprehensive overview of the principles and practices of meditation, centred around developing three key skills: concentration, mindfulness and loving-kindness. Each chapter offers a short discussion, practices or exercises, and often an answer to a common question about a meditation topic. • Meditation for everyday living and balance • How can meditation help me have a more balanced, healthy and positive life? Here are two books that answer this question in different ways: 3. Making Space: Thich Nhat Hanh Making Space is a short, refreshing read from Thich Nhat Hanh about how to establish a meditation practice. It’s full of tips and insights on how to set up a routine that will be meaningful and inviting for you. I especially love the many creative practices the author includes for “outside of meditation” – a range of things you can do to bring meditative awareness to what you do in your day. These deceptively simple exercises will start to increase your MQ – Meditative Quotient. 4. The Book of Secrets: Deepak Chopra Deepak Chopra has written countless books on meditation, spirituality and health. As a long-time spiritual practitioner and physician, he writes with authority about meditation as a core skill for self-awareness, growth and vibrant health. • JOIN US! Sign up to learn more about meditation and mindfulness • Many of Chopra’s books could be on a 'best books on meditation' list, but I chose The Book of Secrets because of its many surprises! Chopra’s choice of topics and the creative ways he writes about them opened by mind to the 'hidden dimensions' of my own life. Chapters like 'What You Seek, You Already Are' and 'You Are Truly Free When You Are Not a Person' had a great influence on me and my teaching. • Clear thinking and emotional balance • Most of us become interested in meditation because we just want to feel better. It seems the same troubling emotions and ways of thinking have been with us our whole lives, and that they will never change. These two books are a great place to learn where and how change is possible: 5. Radical acceptance: Tara Brach, Ph.D. Tara Brach is a popular Buddhist teacher because of her approachable, compassionate teaching. Brach is also a clinical psychologist who uses her in-depth experience with people’s day-to-day struggles to discuss the power of meditation. I recommend her first best-seller Radical Acceptance for its far-reaching look at emotional balance and health. “Each of the meditation books in this list is written by an experienced teacher trusted by people all over the world. You’ll be in good hands.” The central idea of the book is that many of us have lifelong habits of self-criticism and perfectionism that leave us in a subconscious state of “I’m not OK.” Brach sees the healing of this core “mistake” as the way to release self-harming beliefs and emotions. As the misunderstanding falls away, so does inner conflict which increases our happiness and allows us to connect with others from a place of greater wholeness. 6. When Things Fall Apart: Pema Chödrön Pema Chödrön is a beloved Buddhist teacher who has been writing and teaching for over 40 years. Her humble and humorous approach to teaching comes from a “we’re all in this together” perspective. She is a skilled translator of Buddhist philosophy and practices into understandable modern language. Chödrön is someone who has a deep understanding of unhappiness in all its forms: from day-to-day anxiety, to depression, to despair, and she is a master at kindly meeting you where you are. In When Things Fall Apart there are many times where she describes my own mental or emotional confusion in a way that is so accurate, I know she must have travelled the same road and had found ways to respond and grow through meditation. • Spiritual meaning and growth • Meditation came out of people’s quest for answers to the perennial questions about identity and purpose. Indeed, people’s confusion and unhappiness are the same today as they have always been, as has our desire for clarity and happiness. These two books by modern spiritual masters take in-depth looks at these questions and how we can find the answers ourselves. 7. The Power of Now: Eckhart Tolle The Power of Now is a complete examination of why and how we experience confusion, doubt, fear, disconnection and unhappiness, and how we can uncover the part of us that is free of these difficulties. Eckhart Tolle explains the source of this unhappiness as the forgetting of our true nature, as spiritual beings. He explains how we can all rediscover the true nature, that we all share, by going fully into this moment – the power of now. This book on meditation could easily be in the 'Classics' section below! 8. True Meditation: Adyashanti In a series of simple essays, Western teacher Adyashanti turns around the core misunderstandings about meditation. In True Meditation he describes how true meditation is less a practice of doing various techniques, than allowing who you already are to show itself. Chapters like, 'Allow everything to be as it is,' 'Ending the war with your mind,' and 'Our natural tendency is to awaken' draw a picture of meditating as a letting go of effort – something that's not usually associated with meditation! Adyashanti comes from a Zen Buddhist background, but uses clear, everyday language to invite you to investigate your experience with fresh eyes. The book comes with a CD of three core practices. Bonus 1: books for kids One of my favourite things to do in mindfulness classes with kids is reading a book. There are many wonderful books out there you can use at home with the children in your life. These are a few of my favourites – and kids’ too! Peaceful Piggy Meditation; Mindful Monkey, Happy Panda; and, Moody Cow Meditates by Kerry Lee MacLean. Awesomely cute, funny and heartwarming books with meditation themes. Planting Seeds: Practicing Mindfulness with Children by Thich Nhat Hanh and the Plum Village Community. A children's book on meditation filled with love and respect for kids, and how to nurture them through simple, meditation practices. The paperback comes with a CD of guided exercises. Bonus 2: classics Would you like to read a meditation classic – a book that different teachers, across traditions recommend to students as a comprehensive discussion of meditation? They are written by people who teach from a place of lived knowledge, from embodying a meditative life. Here are five of the best: I Am That by Nisargadatta Maharaj Be As You Are: The Teachings of Ramana Maharshi by David Godman Wherever You Go, There You Are by Jon Kabat-Zinn Zen Mind, Beginner’s Mind by Shunryu Suzuki Tao Te Ching by Lao Tsu The takeaway: best books on meditation Each of the books on meditation in this list is written by an experienced teacher trusted by people all over the world. You’ll be in good hands whichever of these reads best suits you most. Remember that a little can go a long way. When an idea or practice grabs you, stay with it, contemplate it and practise it, and notice what changes for you. These best books on meditation will all help you experience meditation for yourself, rather than giving you concepts to believe. So, let these authors guide you to trusting yourself and being in awe of what you find! • Main image: shutterstock/alexandre zveiger happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? Sign up for free now to: ■ enjoy our happiness magazine with practical life tips ■ share and support others in our happiness forum ■ self-develop with free online classes in our happiness Academy Vedic Meditation | Gratitude Meditation | 6 Phase Meditation Written by Ann Vrlak Ann Vrlak is Founder of OneSelf Meditation and a meditation practitioner for over 25 years. She’s a Certified Meditation Teacher for adults and for children (the best job ever!). She loves to share how the perspective and practice of meditation can support people with their everyday stresses and on their journey of self-discovery.

The global pandemic has made many of us re-evaluate our lives and ask ourselves what really makes us happy. If you want to continue the internal conversation, try reading some of the best books on happiness on the market. Ann Vrlak selects her top picks to inspire you further. While the worst part of the Coronavirus pandemic may be behind us, many of us are still reeling from its unprecedented and often heartbreaking disruption of our lives. Indeed, even moving forward, we’re not out of the woods yet, and ‘normal’ may not be a place we can – or should – return to. With so much uncertainty around us – and with some of us having extra time on our hands – I think discussing some of the best books on happiness is something we could all benefit from. Although living through the pandemic has been difficult, it has also provided the space and opportunity to explore what really makes us happy. Now the conversation has started, it's worth checking out some of these books on happiness to understand where joy comes from and how we can maintain it. Best books on happiness: our picks So, how do you define happiness? And has your definition changed over the last couple of years due to the limitations and stresses you’ve experienced? If you’d like help answering these questions and creating a better and brighter year ahead, here's my countdown of the best books on happiness that will help you explore the subject. 1. The Happiness Project | Gretchen Rubin So, this list of the best happiness books inevitably starts with the crazily popular The Happiness Project title which came out of one woman’s random thought on a bus: “I want to be happy.” Gretchen Rubin realized that, beneath all her goals in life, she just wanted to be happy. But, she also realized she didn’t actually know what made her happy! So, Rubin began a year-long happiness project to discover what made her happy and why. The result is a delightful read about Rubin’s day-to-day experiences over one year and how her understanding of happiness became increasingly simple, in spite of her busy and accomplished life. RELATED: Happiness podcasts – 8 that we rate Rubin talks about each month’s “happiness goal” – what she did, what she learned and how you can do the same. You can use her 12-month framework to create your own happiness project and discover more of your unique happiness formula for simple, happiness-generating activities. An engaging, heartwarming read. 2. Happiness: A Guide to Developing Life's Most Important Skill | Matthieu Ricard If you’d like to read one of the most enlightening books on happiness written by someone with a fascinating life path, try Happiness: A Guide to Developing Life’s Most Important Skill. Matthieu Ricard grew up with philosopher and artist parents, amidst the intellectual and artistic circles of Paris. After earning a PhD in cell genetics, he discovered Buddhism, became a monk and has now lived in the Himalayan region for over 40 years. RELATED: The best books on meditation – our top picks Happiness… is the best known of Ricard’s many books that uses his deep understanding of meditation to describe how we unintentionally make ourselves unhappy. Importantly, he explains what we can do to uncover our innate happiness instead. Ricard has crafted simple lessons and exercises to apply his keys to happiness to your stressful situations, habits and beliefs that make you unhappy, and much more. 3. The Little Book of Hygge: The Danish Way to Live Well | Meik Wiking Some countries pride themselves on the happiness of their citizens, and Denmark, in particular, claims to be one of the happiest places on Earth. Many Danes believe the practice of hygge (pronounced hoo-guh) is their secret. Hygge doesn’t have a simple definition, but see if you can get a feeling for it from descriptions like this. It’s anything that gives comfort to your soul and allows you to let your guard down. It’s the deep peace you feel looking at the ocean with a loved one beside you. It’s a shared meal with your best friends or sharing a laugh with your child. All these experiences speak to simple, soul-satisfying moments that enrich your life and evoke the feeling, “Yes, this is enough. Just this.” “This beautifully designed book on happiness is full of inspiration for simple changes you can make to bring more joy into your life.” The Little Book of Hygge is written by Meik Wiking, CEO of the Happiness Research Institute in Copenhagen. This beautifully designed book on happiness is full of inspiration for simple changes you can make to bring more hygge and joy into your life. Wiking writes like he’s talking directly to you, sitting around a fire, sharing a perfect moment of hygge! 4. Real Happiness: The Power of Meditation: a 28-Day Program Paperback | Sharon Salzberg Sharon Salzberg is a pioneer in the field of meditation and mindfulness, bringing Buddhism to mainstream culture in practical, compassionate and lighthearted books, talks and retreats. Salzberg wants to demystify the practice of meditation and show its relevance to modern life – from day-to-day stresses to deep feelings of depression, disconnection and dissatisfaction. One of my many favourite quotes from this book on happiness is: “Mindfulness helps us get better at seeing the difference between what’s happening and the stories we tell ourselves about what’s happening, stories that get in the way of direct experience. Often such stories treat a fleeting state of mind as if it were our entire and permanent self.” RELATED: Finding happiness – 11 science-backed truths This 28-Day program will help you see some of your stories, and the clarity and happiness that lies in wait for you when you see through them. Real Happiness is full of down-to-earth inspiration, exercises and tips that will help you create your own transformative month of meditation. 5. The Little Book of Mindfulness: 10 minutes a day to less stress, more peace | Patricia Collard If mindfulness is new to you, The Little Book of Mindfulness is another wonderful way to dip your toe into mindfulness and happiness. Collard is a psychotherapist, mindfulness teacher and stress management expert who has put together a library of 5- and 10-minute practices to increase your happiness through reducing stress and negative thinking. RELATED: Mindful minutes – 10 small practices that make a big difference What I particularly like about this book on happiness is that there's no jargon in her definition of mindfulness or her explanations of how you can apply mindfulness practice to situations you face every day. As she says in the book, “Mindfulness is an attitude, rather than a skill.” Indeed, it’s not a complicated discipline you need to learn, you can start by approaching each moment with a mindful attitude. Collard’s exercises provide many ways to let go of stress, so you can rest in the simplicity and happiness present in each moment. 6. Meditation For the Love of It: Enjoying Your Own Deepest Experience | Sally Kempton This is another book on happiness that doesn’t look at meditation from the usual point of view of a “discipline.” Meditation For the Love of It shows you how to find joy in meditation and in yourself. And what could be a better motivator to explore meditation. Kempton’s book is a skillful explanation of how and why “loving yourself” is anything but an empty cliché. Not only accepting, but embracing all parts of your experience in meditation and in your daily life deepens your understanding of your strengths, your vulnerabilities and what truly makes you happy. RELATED: Discover self-love meditation Kempton teaches readers how to connect with the power of their deepest desires which she sees as the path to lasting happiness. Playfulness and devotion are the two attitudes indispensable to your journey of self-knowledge. The book includes over 20 practices to help you bring happiness, insight and self-acceptance into your life through meditation. 7. Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life | Jon Kabat-Zinn I’ve chosen this classic from Jon Kabat-Zinn as the ultimate best book on happiness because it is such a comprehensive, practical and compassionate look at the human condition: how and why we suffer, and how we can use simple, but potent practices to become happier. Kabat-Zinn is the creator of the Mindfulness-Based Stress Reduction (MBSR) program that has become the gold standard in evidence-based, mindfulness programs. RELATED: Best mindfulness books – our Top 10 picks In Wherever You Go, There You Are, the author explains in a non-pretentious style how small, everyday moments are the best places to understand what mindfulness means to you. You don’t need to sit on a meditation cushion for an hour every day or have extraordinary experiences. Growing in emotional, mental and spiritual well-being comes from learning to see everyday experiences and your responses to them through a lens of non-judgment, curiosity and compassion. “This classic from Jon Kabat-Zinn is one of the best books on happiness because it is such a comprehensive, practical and compassionate look at the human condition.” The title describes the central premise of the book and of mindfulness in general. “Wherever you go,” you take your strengths, weaknesses, life experiences, beliefs, worries and everything else, with you – for better or worse. And it's all these factors determine your overall life experience, whether you’re living in paradise or living through a global pandemic. When you explore all these aspects of yourself, in a mindful, caring way, you gain the immeasurable power to better understand yourself and others, relieve even long-term anxiety and become more balanced and happier. Round up: best books on happiness If you’ve been reevaluating your life since the pandemic and are key to explore your happiness further, these are the best books on happiness that can help you do just that. Let us know below in the comments which of these books have helped you most. Or, if you think I've missed some essentials from the list, please share below also. Happy reading! • Main image: shutterstock/Marjan Apostolovic happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up for free to: ■ read our happiness magazine with practical life tips ■ share and support others in our happiness forum ■ learn with free online classes in our happiness Academy Literature | Poetry | Film 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.

A new study finds that feeling uncertain may lead us to savor the small things in life. BY KIRA M. NEWMAN on behalf of Greater Good Science Center. Ever since it began, the pandemic has been a crash course in uncertainty. Safe behaviors, school openings, vaccination timelines, the job market, new variants — these have all seemed to change on a weekly basis, threatening our sense of security and stability. Uncertainty is stressful and perhaps even harmful to our health, research suggests, and it can drive us to cling to our social groups to the exclusion of others. But a new study has uncovered a surprising upside to feeling uncertain: It might drive us to appreciate the little things in life. Smell the roses In one experiment, researchers stationed on a sidewalk handed out flyers that said one of two things: “Life is unpredictable: stop and smell the roses” or “Life is constant: stop and smell the roses.” A short distance away was a table with a dozen red roses on it and a sign matching the flyer they’d just received. It's easy to feel uncertain about the future Research assistants hid behind a bush to see who stopped and who didn’t — and it was the people who read that life is unpredictable who buried their noses in the fragrant flowers, 2.5 times more often than the others. Why? Savouring and appreciating the small things in life may be a coping response that our minds activate when we feel overwhelmed by the ambiguity of it all. Savouring pulls us out of fears and worries about a fuzzy future and into the clear, pleasurable sensations of right now. “If the world is uncertain, it makes sense to take advantage of what you have now because it may not exist shortly,” explains Andrew L. Gregory, the lead author of the study. “While savouring may happen naturally, it's also something we can practise deliberately when life feels unsettling. For example, you might share your good news or gratitude with others.” The researchers found similar results in another experiment, where, instead of handing out flyers, they recruited nearly 400 people to watch videos. Some saw a video purportedly describing the conclusions from a scientific conference about how unpredictable and random our lives are, accompanied by chaotic graphs and rolling dice. Others saw a similar video, but with the opposite message, about life’s underlying order and structure. A final group saw a video about the history of trains. Compared to the other two groups, those who watched the chaos video reported more intentions to savour life. They said that they should enjoy the present and appreciate simple things, and would linger on good feelings if something wonderful happened to them or a friend. Savouring in real life A final set of findings suggests that this effect does translate to everyday life, even if you don’t happen to come across a video or flyer about uncertainty. Here, researchers recruited over 6,000 people and pinged them up to a dozen times a day, asking how chaotic and unpredictable the world felt in that moment and whether they were savouring the present. It turned out that when the world felt messy, people were more likely to be savouring their lives a few hours later, at the next ping. Stop to appreciate the small things in life shutterstock/Mariia Boiko Of course, the relentless uncertainty of the pandemic doesn’t lend itself to feeling mindful and appreciative all the time. But Gregory suspects that this pattern still holds. Indeed, many people reported feeling grateful early on in the pandemic. One of our Thnx4 members, for example, journaled about missing out on her daily socializing at the neighborhood cafe and instead making small talk with strangers on her morning walk. “It reminded me not only to appreciate but to seek positive experience,” she wrote. “Savouring and appreciating the small things in life may be a coping response that our minds activate when we feel overwhelmed by the ambiguity of it all.” While savouring may happen naturally, it’s also something we can practise deliberately when life feels unsettling. For example, you might share your good news or gratitude with others, or tune into the enjoyable sights, sounds and smells around you. When you work on controlling your attention this way, Gregory says, you may feel like you have more control over your life in general. The flyers and videos in these experiments are a good reminder that our sense of uncertainty is changeable. Based on that, it makes sense that reading political news or social media posts from our friends could influence how stable or chaotic our lives feel. Being selective about the media we consume could help. Or, says Gregory, when we’re feeling adrift, we could try reflecting on times in our life when we felt secure and certain. Savouring isn’t the only potential upside to feeling uncertain. For people who are less well off, confronting a chaotic environment can actually drive them to prioritize community. In these ways and perhaps others, our brains try to protect us from the unpleasant but unavoidable uncertainty of life. • Main image: shutterstock/Rido happiness.com | The fine art of being: learn, practice, share Are you a happiness.com member yet? Sign up for free now to: ■ enjoy our happiness magazine with practical life tips ■ share and support others in our happiness forum ■ learn with free online classes in our happiness Academy Mindfulness | Gratitude | Friendship Written by Greater Good Science Center This article originally appeared on Greater Good, the online magazine of the Greater Good Science Center at UC Berkeley. happiness.com is honoured to republish them with the kind permission of the Greater Good Science Center. greatergood.berkeley.edu