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With anxiety and depression levels rising in kids, mindfulness and meditation are increasingly being employed by parents. Here are 7 of the best mindfulness books for kids on the market that can instill these two essential life skills, keeping children calm and centered. By Ann Vrlak. Would you like to introduce mindfulness to your child, but aren’t sure where to start? It has been wonderful to see the explosion of interest in mindfulness for kids – in schools and in homes all around the world. There is a growing body of research that shows how simple mindfulness practices – tailored for children – can help kids learn invaluable skills they can use their whole lives, like how to: Self-regulate emotions Improve self-esteem and confidence Relax when you’re stressed or worried Concentrate better Treat yourself with kindness and compassion Increase empathy With this impressive list, it’s no surprise that schools are incorporating some form of mindfulness exercises in elementary and high school classes. Furthermore, many parents want to know how to teach mindfulness themselves, to help their children navigate everyday stresses and conflicts, and to learn tools to relax or take a pause if they feel upset. There are so many books about mindfulness for kids to choose from. I’ve done the work for you by choosing my seven absolute favorites. They’re all also five-star rated by the parents and kids I’ve recommended them to. Storybooks Storybooks are one great style of mindfulness book that explain concepts to children. Here are three of the best that are currently on the market: 1. Moody Cow Meditates | Kerry Lee MacLean Peter the calf has a “stupid, rotten day when everything went wrong.” He woke up with a bad dream, his sister drew on his skateboard, and the day just goes downhill from there. He is so upset and angry his sister names him “Moody Cow” which just makes things worse! Moody Cow Meditates is one of the best mindfulness books for kids because it describes the kind of day we all can have when nothing goes right and no one seems to be on your side! Peter visits his wise grandfather who shows him how to create a mindfulness jar: he adds sparkles to a jar of clear water for each angry thought he has and then shakes the jar. RELATED: The benefits of meditation for kids His grandfather explains how the agitated, cloudy water is like his agitated mind, full of thoughts. And as the water settles down, and the sparkles settle, it’s just like when you calm down again and can see things more clearly. Grandfather gently takes Peter through the mindfulness jar practice from his upset mind to a quiet place. 2. Visiting Feelings | Lauren Rubenstein Visiting Feelings is a book that also looks at how to be with emotions in a healthy way. Rubenstein encourages kids, through gorgeous illustrations, to treat their feelings like unexpected visitors. How tall is this feeling? What colour and shape is it? Is it warm or cold? By asking these kinds of questions, the author is encouraging kids to observe feelings at arm’s length, to be curious about them, instead of thinking that something is wrong. Make friends with feelings, she says, and listen to what they have to tell you. “There is a growing body of research that shows how simple mindfulness practices – tailored for children – can help kids learn invaluable skills they can use their whole lives.” Rubenstein also gently asks kids to notice where feelings live in their body – another traditional adult practice of noticing the physical qualities of an emotion – like a knot in your stomach, that give you a concrete place to begin exploring the emotion. There is a “Note to Parents” in the back of the book about emotional intelligence and tips on how to help children link mindfulness to emotions. 3. Take the time: Mindfulness for Kids | Maud Roegiers This lovely mindfulness book for children has a powerful message: if you’re feeling bad, do something small to feel better. Be with your friends, feel the cold air on your cheeks, or do something you love. And, whether we’re five years old or 50, when we’re feeling sad or upset, we often feel like we have to fix something or do something complicated to feel better. Focusing instead on small, simple pleasures that are always around us if we take time to look, is a tool of health and well-being your child can nurture throughout their life. The beautiful, heartwarming illustrations in Take the Time... bring the story to life. 4. Zen Shorts | Jon J. Muth This is one of Muth’s delightful mindfulness for children books that features the wise panda, Stillwater. Zen Shorts begins with a large, panda suddenly appearing in Michael, Karl and Addy’s back yard. He’s a mysterious fellow and a storyteller who soon has the children entranced with classic meditation stories put into kids’ language: someone who shows compassion for a robber and the man who says, “Maybe” to a whole series of life events that everyone assumes are “good” or “bad.” Kids also love Zen Happiness, Zen Socks and other books by Muth. Books with mindfulness exercises for kids Each of the following great books has sections explaining the principles and benefits of mindfulness for children, teaching tips and lots of specific mindfulness exercises you can do with your children. 5. Planting Seeds: Practicing Mindfulness with Children | Thich Nhat Hanh and the Plum Village Community This book by beloved Buddhist teacher Thich Nhat Hanh shines with love and respect for children, and how to nurture their growth through simple meditation practices. Hanh talks about meditation as a way to plant the seeds of self-awareness, relaxing through breath, recognizing your connection to nature, nurture compassion and community, embrace emotions – and more. All the ideas are accompanied by simple, engaging exercises kids can do on their own or with a guide – and many are included on an accompanying CD. RELATED: Thich Nhat Hanh – his life in quotes and teachings My personal favourite to do with kids is the Pebble Meditation. Kids gather four pebbles to represent a flower, mountain, still water and space, and use them in a meditation to emulate each of their qualities: “Fresh like a flower... Solid like a mountain.” This meditation, and others, builds on kids’ imagination and ability to embody positive and resilient states. Every chapter in Planting Seeds is grounded in caring for children, and encouragement to explore their inner and outer world with kindness for their own sake and the sake of all beings. 6. Child’s Mind: Mindfulness Practices to Help Our Children be More Focused, Calm and Relaxed | Christopher Willard This is an excellent mindfulness book for kids if you would like to know more about the psychological applications of meditation for children – for everyday challenges and for kids who are troubled by chronic anxiety or depression. Willard is a clinical psychologist and psychotherapist with a deep experience with mindfulness and meditation. He talks about meditation’s effect on kids’ mental, emotional and physical well-being in easy to understand language, and how parents can use mindfulness to help their children overcome difficulties. “ If you’d like to explore the world of mindfulness books for kids, all of these titles will give you and your child an experienced, caring and fun place to start.” Child's Mind features a creative range of mindfulness practices like The Universe in a Raisin; Hugging Meditation; Everyday Mindfulness, Everyday Games; and, Homesickness Meditation. All encourage kids to mindfully and gently explore what’s happening for them. I use many of his exercises with my young mindfulness students for the balanced way he shows kids how to accept and honour their own feelings, and how to do mindful things to feel better. RELATED: The benefits of meditation for kids 7. Sitting Still Like a Frog: Mindfulness Exercises for Kids (and Their Parents) | Eline Snel If you’d like a short, approachable book about why mindfulness is a great skill for kids, read Sitting Still Like a Frog. Each chapter in the book explains a mindfulness concept or skill, and includes one or two exercises for kids to practice with. Some of the concepts Snel explains are Training your Attention Muscle, Weathering the Storm Inside and The Conveyor Belt of Worries. She uses imagery to great effect to help kids relate to their feelings, thoughts and experiences in entertaining, mindful ways. RELATED: 6 secrets to raising happy children Snel also includes short exercises parents can use with everyday routines, like meals and bedtime. She makes all the concepts fun and has a warm way of communicating. This book also includes a CD with many of the best guided practices. There is also an accompanying activity book with 75 mindfulness games. The takeaway: best mindfulness books for kids So, if you’d like to explore the world of mindfulness books for kids, all of these titles will give you and your child an experienced, caring and fun place to start. The books don’t just talk about mindfulness, they embody mindfulness in the way they talk about children and their needs, and the way they talk to kids in the stories and exercises. Most of these authors have more than one book, so you and your family can enjoy them together for a long time to come. • Main image: shutterstock/Tatiana Bobkova happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up for free now to: ■ enjoy our happiness magazine with practical life tips ■ share and support in our happiness forum ■ learn with free online classes in our happiness Academy Meditation | Family activities Written by Ann Vrlak Ann Vrlak is Founder of OneSelf Meditation and a meditation practitioner for over 25 years. She’s a Certified Meditation Teacher for adults and for children (the best job ever!). She loves to share how the perspective and practice of meditation can support people with their everyday stresses and on their journey of self-discovery.

Listening to mindfulness podcasts is a great new way of discovering more about the practice while you're relaxing or on the go. Dee Marques shares her top seven podcasts about staying mindful that can boost your well-being, enrich your life and inspire you further. Are you searching for the best mindfulness podcast but overwhelmed by all the choices online? You're not the only one! Indeed, podcasts have experienced a tremendous surge in popularity recently. Estimates suggest there are more than 800,000 podcast shows available worldwide, and in the UK, it’s thought that more than 7 million people listen to a podcast regularly. Meanwhile, in the US, almost one in three of the population tune in to at least one podcast each month. But podcasts aren’t the only thing that’s growing at a tremendous pace: mindfulness has also become one of the most popular trends in the world of spirituality and well-being. With this in mind, it’s hardly surprising that the number of mindfulness podcasts just keeps increasing – making it harder to find the best one to fit your lifestyle! Why choose a podcast about mindfulness? So, what exactly makes mindfulness podcasts so appealing? After all, there are some great mindfulness apps and mindfulness books that you can use to develop your practice. Well, it’s all a matter of convenience and lifestyle fit. Apps are designed to be mostly interactive in that you need to be paying attention to your phone or tablet. Something similar happens with books – you cannot read a book and at do something else at the same time (and that wouldn't be very mindful!). On the other hand, mindfulness podcasts are much more convenient because they allow you to multi-task. That may seem to go against the whole essence of mindfulness (!), but it can be useful considering how busy we are. You can download episodes so you can listen to them during the daily commute, while you're working out, or when you’re busy with household chores, etc. Also, podcasts tap into our social nature because they’re usually delivered in a conversational format. Another advantage of mindfulness podcasts is that they bring together different points of view and insights that can enrich our learning journey. The best mindfulness podcasts to listen to in 2023 With an ever increasing number of podcasts to choose from, it can be hard to decide which one you should listen to first. We’d like to make things easier for you, so – in no particular order – here’s our selection of the best mindfulness podcasts to listen to in 2023. Let us know what you think of them after you've listened, or what your other favourites are, down in the comments below. Happy listening. 1. 10% Happier First in our list of outstanding mindfulness podcasts is 10% Happier. This podcast is hosted by Dan Harris, a journalist who experienced first hand the benefits of mindfulness and meditation in treating anxiety. Far from only giving his personal views, Dan Harris’ podcast features guest interviews who bring a rich range of views and experiences that will appeal to a wide audience. This podcast will be of interest to people who are sceptical about the benefits of mindfulness, or to those who think that this practice is at odds with being an ambitious high achiever. If you’d like to know more about how to use mindfulness to be both productive and kind, this is the right podcast for you. 2. Mindfulness Mode Mindfulness Mode is an interview-based podcast focusing on both the practical and scientific aspects of mindfulness. The host is Bruce Langford, an established coach who specialises in helping others focus on their goals, manage stress, and achieve higher levels of personal and professional development. RELATED: 7 mindfulness tips for staying engaged The podcast features interviews with experts and discusses how to apply mindfulness to different aspects of our lives. Past episodes have covered topics like using mindful listening, mindfulness in corporate settings, and how to apply mindfulness to improve sports performance. 3. Tara Brach Podcast Tara Brach is an author, teacher, and practitioner who runs meditation retreats and workshops in Europe and the United States. She’s also a recognized figure in the world of Buddhism and other Eastern spiritual practices. After years of intensive practice and research, she's now considered a leading authority in the use of mindfulness strategies in psychotherapy. • JOIN US! Sign-up to happiness.com and connect with our caring community • In addition to running online mindfulness courses, she hosts an incredibly popular podcast that gets more than 1.5 million downloads every month – definitely one of the greatest mindfulness podcasts out there judging by the those figures. Her podcast episodes come in a variety of formats, from short talks to guided Tara Brach meditations. 4. The Rubin Mindfulness Meditation This podcast is run by the Rubin Museum of Art. Based in New York City, this institution has made its mission to share with others information about the values, beliefs, and culture of Himalayan cultures. As such, mindfulness plays a crucial role in the museum’s ethos, to the point that they broadcast weekly podcast episodes on this topic. RELATED: Mindfulness vs meditation – what's the definition The podcast is designed to appeal to people from all walks of life, whether they already have some knowledge of mindfulness or not. Each podcast lasts 45 minutes and approximately half of it is devoted to a guided mindfulness meditation session delivered by expert teachers. This is a real bonus if you want a practical element to your mindful podcast which you can enjoy there and then. 5. On Being On Being is an award-winning podcast created by Krista Tippett. This show was launched with the intention of being a digital gathering place for anyone interested in taking a more mindful and spiritual approach to what it means to be human. While the podcast doesn’t exclusively focus on mindfulness, awareness of being is at the core of it and is also one of the key elements involved in developing a mindfulness practice. “You can download mindfulness podcasts and listen to them during the daily commute, while you're working out, or when you’re busy with household chores.” This podcast has more than 200 million downloads and has been aired for 17 years – quite a feat in itself, which definitely speaks of its popularity. On Being is delivered in conversation format, and former guests have included best-selling authors, philosophers, and spiritual leaders such as Elizabeth Gilbert, Alain de Botton and Desmond Tutu. 6. Untangle Untangle is another interview-based podcast that releases new episodes every Tuesday. This podcast is co-hosted by former social media executive Patricia Karpas and Ariel Garten, who is known for developing a headband that helps improve the quality of meditation sessions. RELATED: The 5 best happiness apps to improve well-being After experiencing the transformative benefits of mindfulness in their own lives, the hosts decided to launch a podcast to help other people reap the same benefits. Episodes last anything between 25 and 45 minutes and the interviews discuss the real life applications of mindfulness. 7. The Mindful Coping Podcast You may want to tune into the Mindful Coping podcast to learn how your mindfulness practice can help you cope with the stress of daily life. Your host is Jeff Krisman, who has been studying and practising mindfulness for over two decades. RELATED: Happiness podcasts – 8 that we rate In each episode, Jeff shares valuable insights on how mindfulness has helped him cope with difficult situations: from handling stress during the festive season to being overwhelmed by self-pity or disappointment. This podcast is characterised by a very relatable human-to-human tone that makes it very easy and pleasant to listen to. Mindfulness podcasts: a useful tool to live better Podcasts are convenient way of stepping up your mindfulness practice, or to get started with one. One of their main advantages is that you can listen to them while you work on other things. These shows deliver valuable insights that can help you live better and happier. We hope you’ll be able to find a podcast that speaks to you in our selection of best mindfulness podcasts. Happy listening! ● Main image: shutterstock/Flamingo Images Do you listen to any of these mindfulness podcasts? We'd love to know which are your favourites. Let the community know in the comments below... 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 Stress management | Music | Depression Written by Dee Marques A social sciences graduate with a keen interest in languages, communication, and personal development strategies. Dee loves exercising, being out in nature, and discovering warm and sunny places where she can escape the winter.

Interviewer Veronika Eicher still had the distant flavor of raisins in her mouth – from finishing the 'raisin meditation' on Dave Potter’s MBSR course – when the pair sat down to talk. She asked him about his background in Mindfulness-Based Stress Reduction, the motivation behind his free course, dealing with chronic pain, and meditation. When was the last time you ate mindfully? Dave Potter, fully-certified Mindfulness-Based Stress Reduction (MBSR) instructor and retired psychotherapist, laughs before answering: “Well, it’s all a matter of degree. Even though I'm a mindfulness teacher, there are times when I’m not eating very mindfully. For instance, last night my wife and I talked continuously through dinner, and I was not at all mindful of what I was eating. In a previous life as a marketing manager at Intel, many of our meetings were over meals and we were expected to do business and eat at the same time. I used to tell people that I didn’t progress any higher than I did on Intel’s corporate ladder because I never learned to eat and talk at the same time.” Although Dave didn’t stay at Intel for long, he spent over 20 years in the computer industry, first as a free-ance computer consultant and later founding a software company that grew to a dozen employees and customers all over the world. At age 51, although he loved technology, he came to realize that he was far more interested in people than computers, and he went back to school to get a graduate degree in counseling and became a psychotherapist. It was then that he started teaching mindfulness, which led me to my next question: How did you first get to know MBSR? “I found MBSR about the time I began working as a therapist, but I was not new to meditation, having meditated since I was in high school. Even though I was already a long-term meditator and didn’t think I had much to learn, after taking a training class from Jon Kabat-Zinn, I was impressed with MBSR and how teachable it was. MBSR, as Jon Kabat-Zinn taught it, is neither full of esoteric terms, nor religious. Instead, the language Jon used was so simple that wasn’t until Dave saw Jon teach the MBSR course that he understood the tremendous power of MBSR and this particular way of teaching meditation. “The language is very simple: ‘Pay attention to your experience while you are having it’, but embedded in the MBSR course was such depth and meaning that I wanted to share it with others, so I became certified to teach by the University of Massachusetts Medical School, where Jon Kabat-Zinn founded MBSR,” Dave explained. RELATED: 7 mindfulness tips for staying engaged Eating mindfully can be one of many daily opportunities to practice mindfulness Many people take the course to reduce the level of stress in their lives. You say that when you tell new students that they will need to dedicate 30 minutes a day to meditation, they often say: “Where will I find the time? This will make me more stressed, not less!” Isn’t that ironic? “In the beginning, many people do feel that it is more stressful, that’s true. This is because they are now paying closer attention to what is happening inside them, and they have begun to notice things that were there all along, but under the surface. But, typically, after about three or four weeks, things settle down. What most people discover by that point is that although their day is technically 30 minutes shorter, the rest of the day is more productive and much less stressful than it was before. So people do see the fruits of the practice, but often not until three or four weeks into the course. That's one of the reasons the course is eight weeks long and not three.” Discover more about Dave Potter's free MBSR course What can participants of the course expect to happen? “At first, it feels as if nothing is happening. You sit in meditation, your mind wanders, you pull it back, your mind wanders again, you pull it back again, and on and on, in a seemingly endless cycle. It looks like nothing productive is happening. But there is magic in this process that is not at all apparent while it’s happening. The point of the meditation is not to stop thoughts, but to change your relationship to them, and the critical place in which that relationship can change is when you notice your mind has been wandering. What people typically say in the beginning is, “I’m no good at this, my mind is wandering all the time, I can’t do this.” They're frustrated that they can’t get their mind to stay in one place and beat themselves up about it. But it's not about keeping the mind in one place: it's about what happens in that moment when you discover that you mind has wandered. It’s about accepting that fact and being kind to yourself at that moment.” RELATED: 9 science-backed benefits of meditation Jack Kornfield often tells a story about training a puppy to fetch. In the beginning, you throw the stick and the puppy doesn’t bring it back. But you don’t give up, and you throw the stick many, many times until finally, almost unexpectedly, the puppy brings the stick back to you. At that point you don’t say, “Bad dog!! Why didn’t you bring the stick back before now?!?”. You say, “GOOD BOY!!! GOOD JOB!” and give the puppy a treat. This encourages the puppy to do it again and strengthens your good relationship with your puppy. “It’s the same with our mind. We train our students to recognize that those moments when they notice their mind has wandered are moments of awakening. These moments of awakening are cause for celebration, not self-criticism. Every single time you notice your mind has been wandering, you have just broken a life-long habit. This is what we aim for in our meditation.” Train your meditative mind like a puppy: with patience and treats! I must admit, I thought that when you meditate long enough – perhaps like you as a life-long meditator – that at some point your mind doesn’t wander anymore. Is that incorrect? “It’s not true that advanced meditators have learned to stop their thoughts entirely. Eliminating thoughts is actually not the goal of this type of meditation. Thinking is not a function we aim to eliminate. We need thinking to plan, to organize, to build, to create. Thoughts are important, but they are not the most important aspect of our experience, and, in fact, the thoughts we do have are often untrue or misleading. Tara Brach often says, ‘thoughts are real, but not true.’ RELATED: Tara Brach – psychologist, meditation author and teacher It’s true that there are types of meditations designed to perfect concentration but this type of meditation, when combined with a single-minded goal of achieving states of absorption and bliss, don’t address the realities of day-to-day life. There's a story about a monk who goes up to a mountain cave to meditate in isolation. After years of practice, he perfects his concentration to the point where he is in almost continuous bliss and decides he is ready to come down from the mountain. Five minutes after arriving to town, one of the vendors at the market makes an insulting comment and he blows up in anger, seemingly undoing his years of practice in just moments. “People do see the fruits of MBSR, but often not until three or four weeks into the course. That's one of the reasons the course is eight weeks long and not three.” The type of meditation taught in MBSR includes both concentrative meditation and a more open-ended meditation that can be accessed in the midst of daily life, in which the meditator is fully aware of what’s happening around him and in him, on a moment-to-moment basis.” Your MBSR instructor: Dave Potter Dave Potter and I are talking more about the power of our minds. He shares the example of a Buddhist monk, Matthieu Ricard, who's had 50,000 hours of meditation practice over 30 years (that’s five hours a day – every day!) and who has been extensively studied by psychologists and neuroscientists. Paul Ekman, a University of California psychologist, suspected that Ricard would have a very low “startle response”, which has been shown to correspond to anxiety; the more anxious a person is, the stronger the physiological response to being startled. In this laboratory test, the subject is wired up to instrumentation and the physiological response to a very loud sound, similar to a gun-shot, is measured. When Ekman tested Ricard, he had to do it a second time because he couldn’t believe what his instruments were telling him about Ricard’s reaction. Ricard’s physiological response was lower than any subject he’d ever tested. In fact, it was lower than medical science had up to that point thought possible. When he asked Ricard how he did that (expecting he would say he brought his attention to a single point and blocked everything else out), Ricard said he did the opposite – he said that instead of narrowing his attention, he widened it, imagining himself to be as big as the universe, so large that it could easily absorb any sound or disturbance. He said he heard the sound very clearly, but it wasn’t bothersome to him due to his having widened his perspective to include and accept absolutely everything that came into awareness. Could this technique also be a way that MBSR participants learn to deal with discomforting feelings or chronic pain? By imagining the biggest pain and experience as less painful within the practice? The course doesn’t eliminate pain. For instance, people who have a chronic pain condition have typically tried everything and there is nothing doctors can prescribe that is safe that would eliminate the pain. In the MBSR course we aren’t working on eliminating the pain, but changing our relationship to it. We teach our students to work with difficult emotions and physical pain in a paradoxical way, something we introduce in Week 5, in a practice called “Turning Towards”. Students learn through this practice, building on skills they’ve learned in the first four weeks, that they can be with difficult feelings or sensation without being alarmed. RELATED: Mindfulness quotes – 10 sayings to inspire and ground you In the case of chronic pain, instead of trying to make it go away, which of course doesn't work, we ask students to get curious about it. Without labeling the discomfort as “pain”, we have them investigate the actual physical sensations. For instance, is it sharp or throbbing, large or small, precisely where is it located, what are its boundaries? By examining it closely, in a curious, non-fearful way, they discover that their “pain” is not a static thing, that their experience of it shifts when they're curious about it in this way. “Through MBSR we aren’t working on eliminating the pain, but on changing our relationship to it.” Then, after exploring the difficult area, we ask them to move their attention to a part of the body that is relatively relaxed, and stay there for a moment, noticing what kind of sensations they have there, maybe warmth or softness, or simply freedom from pain. This can look like we’re asking them to distract themselves, but we are simply having them shift attention to another part of their body, one that is actually connected to the difficult area. Then, after spending a few minutes there, they go back to the difficult area, and back and forth. By doing this a few times, the students experience the discomfort as only part of them, and that it’s not fixed and unchangeable. In this way, the student learns to see and experience the difficult area in a larger context, similar to the way that Matthieu Ricard did with the loud sound in the “startle” test. So, in that sense, it is a widening of awareness and perspective that makes the pain less difficult. Probably the most gifted and skilled meditation teacher for dealing with chronic pain is Vidmayala Burch. She is founder of Breathworks in the UK and understands chronic pain because she has dealt with serious, debilitating pain she has had her entire adult life, including now. She is a gifted teacher and role-model for those dealing with chronic pain. Vidyamala often uses pillows to demonstrate how we compound physical (or emotional) pain with fear and worry, having a student sit in the center of the room with a pillow on their lap, saying that the pillow represents the physical pain, the difficult sensations themselves (or problematic life event). Then, on top of this pillow, another is added, representing a fear or worry they have about the pain, such as the fear that the pain will get worse. Then they add another, maybe about the worry that if it keeps up they won’t be able to work and support themselves, and another, and another, each one representing a specific worry or fear, until the pillows are stacked so high they are higher than the student’s head. Then Vidmayala would ask them to remove the pillows of worry and fear one by one, letting go of each one until all that remains in their lap is the first pillow representing the actual physical sensations. That pillow is still there, but much less troublesome than it was when buried under all the other pillows of fear and worry that were added to the actual physical pain (or problematic life event). Pillow practice for pain: MBSR was originally designed for pain patients The 'Pillow Practice' with Vidyamala Burch was mind-opening for me, as a chronic pain patient. Is this what mindfulness is about? Exactly. Being mindful is about realizing what is actually happening as well as noticing that we are compounding the situation with our fears and worries. In Buddhist terms you would say there is the first arrow which is the difficulty itself and the second arrow is all the worries and fears we have about that. We can’t always do anything about the first arrow, but the second arrow that is magnifying the difficulty can be removed. You were one of the first teachers to provide us with your MBSR course for free in our happiness academy and you also provide the course on your website palousemindfulness.com free of charge. What was your motivation for this? “There are a couple of answers to that. The first is: “Why not?”. The fact that I can even say this is because I’m retired and don’t need extra income and because of the efficiencies and reach of the internet. But, most importantly, I knew there are people who cannot afford to pay for a mindfulness course, and in many parts of the world there is no access to an in-person MBSR class. My intention was to make mindfulness as widely available as possible, no matter what the financial situation or geographic location. I’m fortunate that this is also the intention of most of the other teachers of mindfulness, even those who are well-known and can command high fees for their teaching. World-renowned mindfulness teachers such as Jon Kabat-Zinn, Vidyamala Burch and Tara Brach have given me their written permission to use their videos and writings without any fee so that mindfulness can be more widely available. “The course does not make life perfect. It's about being at peace with not feeling peaceful.” As a former psychotherapist, it makes me happy to know that, through the Palouse Mindfulness course, people are being helped. Every day, I get letters from people who say the course has changed their lives. As a retired therapist whose work was about helping people, what could be better? RELATED: Meditation vs mindfulness – what's the difference? The course does not make life perfect. It’s not about being peaceful all the time. Not even the Dalai Lama is peaceful all the time. It's about being at peace with not feeling peaceful. When I hear from my students that this is what they’ve learned and that they are happier and more resilient than they were before, this is worth more to me than any monetary compensation.” Finally, do you still meditate on a daily basis? “I do. I’ve had a few periods in my life when I didn’t maintain a formal sitting practice, figuring that if I just lived my life mindfully, letting 'life' itself be my meditation, that would be enough. While that might be true, in principle, because any experience can be made into a mindful experience, during those periods without a formal practice, much of my life wasn’t very mindful. So, about 30 years ago, after being an on-again, off-again meditator, I committed to a regular, daily meditation practice of half an hour every morning and haven’t stopped since, except for a handful of days during that 30-year period. I don’t meditate to have some peace experience while I’m meditating, although that can be pleasant; I do it because of how it affects the rest of my day. My morning meditation creates a resilience and aliveness during the rest of the day that wouldn’t be there if I didn’t have this practice. My morning practice is actually fairly simple, similar to what in Soto Zen is called “zazen” or “just sitting”, a time that I don’t have to be anywhere else or doing anything else, a time that is just for me. Years ago, when my daughter was young, we took a parenting course from Barbara Coloroso and at the end of the course, she said, “I want you to spend 30 minutes a day with the person you are going to be with for the rest of your life with… and I don’t mean your spouse, because they may go before you. I mean you.” ● Thank you Dave, for the talk and for your work. Enroll here for the free MBSR course at the happiness academy. And don't forget to join in the MBSR course discussion in the forum: share your experiences and ideas with other members. Watch the full interview with Dave Potter: Interview by Veronika Eicher Veronika is a freelance writer. She likes to spend her free time working on her dream of a farm. On Instagram she writes about climate crises, nature and sustainable living.

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

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

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

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

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

The terms 'meditation' and 'mindfulness' are often used interchangeably. However, although the practices share some traits, they are not the same thing. Stanislava Puač Jovanović looks at the three main differences of mindfulness versus meditation. Meditative practices first entered mainstream Western society in the 1960s – mainly through the hippie movement – with a gradual shift away from spiritual and towards a more secular approach. Much more recently, interest in mindfulness has followed. Indeed, nowadays, both practices are hugely popular around the world. Still, many people get puzzled by the question of mindfulness vs meditation, and the terms are often used interchangeably. So, are they one and the same? The short answer is, of course, no. Nonetheless, there is an overlap that causes confusion. And the fact that you can also practise mindfulness meditation doesn’t help in differentiating between the two either. This article will explain the differences, and show you how you can incorporate mindfulness meditation into your everyday life. Meditation and mindfulness in the West Western thinkers (Schopenhauer, among others) have been interested in Eastern philosophy and practices for a long time. Although some thinkers (such as Jung) opposed the notion of Westerners engaging in Eastern meditative practices, that warning may not apply to many of the currently practised modifications of meditation and mindfulness. Is this meditation? Mindfulness? Or both? What is clear is that these tools for mental health and well-being are becoming increasingly used. According to the Centers for Disease Control and Prevention’s (CDC) National Center for Health Statistics, 14.2 per cent of Americans meditate. That’s a more than threefold increase between 2012 and 2017. The CDC also found that 9 to 14 per cent of Americans engage in some of the structured forms of mindfulness. Elsewhere, in the UK, the positive effects of both meditation and mindfulness have been recognised by the National Health Service (NHS). Moreover, the Wellcome Trust is funding a £6.4m study as a part of an effort to introduce mindfulness to teenagers and young people as a preventive measure against the adverse effects of stress. Mindfulness vs meditation: what’s the difference? Before we dig deeper into the matter of mindfulness versus meditation, let’s get to know each a bit better first. Meditation is a practice with a long history of use for increasing focus, calmness, awareness, and overall psychophysical well-being and balance. You can engage in guided or unguided forms, as well as decide between insight or calming types of meditation. “Many people get puzzled by the question of mindfulness vs meditation. So, are they one and the same? The short answer is no, they're not.” Some of the most common types of meditation practised in the West are focused attention, gratitude meditation, progressive relaxation, kundalini meditation, zen meditation, loving-kindness meditation, visualization meditation, and, yes, mindfulness meditation. Mindfulness, similarly, is a mental practice aimed at increasing awareness, focus on the present moment, and non-judgement or acceptance. It has been widely used to relieve the effects of stress and trauma, reduce chronic pain, increase physical health, and bring better cognitive functioning and emotional stability. Shore thing: the benefits of meditation are proven shutterstock/javi_indy Mindfulness teaches us to become free of dwelling about the past or worrying about the future – a cognitive habit some of us spend as much as half of our time on: a habit that makes us utterly unhappy. In the words of Jon Kabat-Zinn, the man who has done most to popularise mindfulness based on scientific evidence of its benefits: “Mindfulness practice means that we commit fully in each moment to be present; inviting ourselves to interface with this moment in full awareness, with the intention to embody as best we can an orientation of calmness, mindfulness, and equanimity right here and right now.” Differences between mindfulness and meditation So, what are the differences between mindfulness and meditation? They can and do work together to produce an overall benefit. In fact, the two practices complement each other, increasing the other’s positive impact. Nonetheless, when you want to compare meditation vs mindfulness, they’re different in a few distinct ways: 1. Subject Meditation is awareness of “no-thing”, meaning that it aims to let thoughts, perceptions and intentions pass us, with a focus purely on our breath or mantra. Mindfulness, on the other hand, teaches us to become aware of “some-thing”. Indeed, as many aspects of our surrounding as possible, learning to engage in a meaningful perception of our inner and outer worlds. 2. Structure You usually need to follow a formal routine for meditation (when, how, for how long, etc.). However, for mindfulness, you don’t have to (although you can) set up a formal routine. Indeed, you can incorporate it into your everyday interaction with yourself, the world, and the others. “Instead of thinking about mindfulness vs meditation, we should be more inclined to embrace both of these tools as possible conduits to as harmonious state of mind and emotion.” 3. Form Meditation is definitely an activity, even though it can yield changes in our constitution, capabilities, and attitudes. Expanding on the previous point, mindfulness can be understood as more of an attitude, a capacity, a way of being even. It can be an all-encompassing ability that follows us around whatever we do. OK, so what is mindfulness meditation? Now that we’ve clarified the difference of meditation vs mindfulness, it’s time to bring them back together again. Mindfulness meditation is a structured form of mindfulness, a practice in which you fully commit to being mindful for a certain amount of time. It combines the benefits of the two. Here’s how to do it: Set aside five or ten minutes and set up a (soft) alarm to warn you when the time’s up so that you don’t have to check the clock. Sit somewhere where you’ll be comfortable and you won’t get interrupted. Drop your chin and let your gaze fall downward. You can, but you don’t have to, close your eyes. Be present for a few moments, gently focusing on here and now. Begin following your breath as it enters your nose and travels down to your lungs and then back out. Notice all the sensations that follow your breathing, tenderly focusing your attention over and over again. Your mind will wander, over and over again (less, as you become more proficient in the practice). When it does, simply acknowledge the fact, don’t be judgmental of yourself, and return your attention to your breath and the present moment. Just let the thought slide beside you and away from you. Before you make any movement, such as scratching an itch, become aware of your intention, then move with the consciousness of every aspect of it. Then return to your position and refocus to your breath. When you’re ready, slowly exit the meditation. Start noticing the room around you; the sounds, light, smells, and open your eyes fully. Notice how your body feels. Be aware of how your mind is at the moment. Then decide how you want to continue your day. Reaping the benefits: meditation vs mindfulness Instead of thinking about mindfulness vs meditation, we should be more inclined to embrace both of these tools as possible conduits to a harmonious state of mind and emotion. The benefits of meditation and mindfulness have been empirically proven and testified by millions of people around the world. If you too decide to give them a try, you're on the path of leading a happier and more balanced, but, primarily, an aware life. ● Main image: shutterstock/maxpetrov 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 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. During her early career, she gained several certifications (life coach, assertive communication trainer, peer educator, fitness instructor). Her primary focus is on questions relating to mental health, stress-management, self-development and well-being.

Living our lives to the fullest begins with what's already here. These seven mindfulness tips from Dee Marques will help you to stay engaged and transform routine activities into satisfying snapshots of life. Have you ever felt that sometimes we simply go through our lives instead of living them to the fullest? Today it's common to live surrounded by distractions that make staying engaged hard, forcing us instead to continually move on to the next thing and overlook present experiences. Incorporating mindfulness through these mindfulness tips will help you to stay engaged throughout your day and enjoy the present moment. Indeed, staying mindful and finding pleasure and fulfillment in everyday things can make a considerable contribution to your overall happiness. Before exploring our tips, let's examine exactly what mindfulness is. The dictionary describes mindfulness as: “The state or quality of being mindful or aware of something” and “a technique in which one focuses one's full attention only on the present, experiencing thoughts, feelings, and sensations but not judging them.” With that in mind, here are seven tips for mindfulness to help you turn routine tasks into enriching daily activities. Read on if you’re ready to increase your awareness, boost your connection with own emotions, and improve your chances of staying engaged throughout the day. Mindfulness tips: 7 tips for staying engaged 1. Start-of-the-day ritual Cultivating enriching daily activities as soon as you start your day is crucial to your levels of engagement and well-being. Instead of waking up and getting on with your day on auto-pilot, why not create a ritual that increases your chances of staying engaged? After waking up, don't reach for your phone and scroll through social media. Instead, do some gentle stretching and notice your body getting ready for a new day. Acknowledge your gratefulness for a good night's rest that allows you to tackle whatever lies ahead. As you prepare your tea or coffee, take a minute to check in with yourself. Pay attention to physical sensations: is your body tense or relaxed? How are your energy levels? Are you hungry or thirsty? Mornings are also the perfect time to incorporate other mindfulness tips such as mindful eating or showering. Bend to mend: morning stretching is a great mindfulness tip 2. Mindful showering Talking of which! Showering is a peaceful way of starting or ending the day, as it allows you to gain an appreciation for your body and to be grateful for having the opportunity to look after yourself. As you stand under the water, do a “body scan” from head to toe and take note of any bodily sensations and your feelings. The warm water, the aroma of your favourite shower gel, and a gentle massage are treats to the senses that would be a pity to overlook. RELATED: Do mindfulness apps work? Taking note of these micro-moments can help you stay anchored in the present and counter the go-go-go mindset. In the shower, it's easier to realise when your mind wanders into the past or future. Use this mindfulness tip to realize when this happens while taking a shower and gently bring the mind back to the present moment. Shower power: stay engaged through mindful showering 3. Gratitude walks and walking meditation Having a busy life doesn't mean you can't enjoy the benefits of meditation. Simply walking and noticing all those things you have reasons to be grateful for is a way of staying engaged with the most meaningful aspects of your life. For example, you can notice your legs and feet taking you forward, a ray of sunshine helping support life all around you, or the different colours of objects or plants bringing variety and making life more interesting. “Mornings are the perfect time to incorporate mindfulness tips such as mindful eating or showering.” To practice walking meditation, find a space where you can walk undisturbed and start walking while focusing on each movement. Lifting a foot, putting it in front of the other, placing your feet on the ground, noticing how your body weight shifts as you walk, listening to your breathing, etc. This can help slow down your mind and sharpen your self-awareness. RELATED: How connecting with nature benefits our well-being As if that wasn't enough, walking itself is a beneficial physical activity that can help maintain a healthy weight and decrease stress. Moreover, some scientific studies have found that walking can strengthen the immune system and reduce the risk of developing breast cancer. And as you probably know, a healthy body feeds a healthy mind, and vice versa. 4. Mindful eating We all have to eat, but our busy schedules often make us rush through our meals leading to all sorts of ailments, from poor digestion to weight gain. To avoid this, practice mindful eating by engaging all your senses in a conscious exercise of appreciation. Try this mindfulness tip on eating a raisin: Take a raisin and hold it in your hands, imagining you’ve never seen one before. Use all your five senses to examine it. Look at its every detail: colors, structure, shiny or dull – can you see through it? Touch it with closed eyes. Try to hear if it makes a sound if you squeeze it. Smell it. See if it smells differently depending on which nostril you use. Chew it slowly, noticing its texture and flavour. Take note of the feelings and thoughts it generates. This technique is a mindfulness-based stress reduction MBSR exercise aimed at improving your ability to focus on present experiences, increase attention levels, and boost enjoyment. Eat and engage: this mindfulness tip focuses on food 5. Mindful driving The daily commute can be a source of frustration and anger, but using this mindfulness tip can turn this routine into one of those enriching daily activities that increase your awareness. Before you start the engine, take a few moments to breathe deeply and state your intention to drive mindfully. Ensure your car is a distraction-free environment – like a cocoon that protects you from the noise outside – so put your phone on silent and don’t switch the radio on. “Staying mindful and finding pleasure and fulfilment in everyday things can make a considerable contribution to your overall happiness.” While driving, there will be situations that cause anger or anxiety, but all you need to do is acknowledge your feelings: remember that you have a choice not to let those negative emotions take over. Stay engaged and drive paying attention to your surroundings. In fact, try to see the streets as if it was the first time you were driving along them, and take every interruption (traffic lights, traffic jams, etc.) as a chance to check in with your sensory perceptions. 6. Mindful appreciation Staying engaged in the present and savouring everything life has to offer is hard when our appreciation is weak. To fix this, find four or five things (or people) that make your life easier or better. These could be small details like having drinking water flow as you open the tap or having a blanket to keep you warm and cosy when it gets cold. Make a mental note of those things, or even better, write them down while you ask yourself: What benefits does this bring to my life? What is special or unique about this thing/person? How would life be without them? How did they come to be? Using this mindfulness tip to stop and think will improve your appreciation for simple (and not-so-simple) everyday things and give you more reasons to feel blessed. Watch your wash: be mindful, even when doing the dishes! © Colourbox.com 7. Staying engaged with technology Technology can be a constant source of distraction and interfere with mindful practices, so it’s important to set boundaries and know when and how to use it. Mindfulness, different meditation styles and happiness apps and podcasts with uplifting content show that technology and gadgets can be beneficial, but making mindful use of technology is also a matter of changing your habits. For example, instead of reaching for your smartphone to take a picture of your food as soon as a plate is put in front of you, take some time to look at the food. Observe how it is presented, think about how it satisfies you, and about how much work has been put into making it reach your table. Likewise, instead of rushing to check your inbox every time a mail notification pops up on your screen, take a deep breath, pause, check in with yourself, and decide if it's worth responding now or later. RELATED: Mindful people are happier due to clearer authenticity Like all other positive emotions, everyday engagement has to be cultivated. Trying to incorporate these seven tips on mindfulness into daily tasks will bring you a collection of memorable thoughts and moments that enrich your life and make it more pleasurable. And, ultimately, these enriching daily activities will allow you to live your life to the full and not just go through it. ● Main image: shutterstock/lolostock Written by Dee Marques A social sciences graduate with a keen interest in languages, communication, and personal development strategies. Dee loves exercising, being out in nature, and discovering warm and sunny places where she can escape the winter.

We're busier in our jobs than ever before, so could mindfulness in the workplace help us to work more productively and calmly? Calvin Holbrook looks at mindfulness at work and shares six tips to stay present in our jobs. The modern workplace can be full of distractions: loud conversations, interruptions from colleagues, chat channels such as Slack, phone calls, meetings, presentations, mobile phones... and just the internet in general. There's always something that can take us away from the task we're working on. So how can we apply the principles of mindfulness to feel more present at work, as well as boost our productivity? Someone who knows about staying mindful on the job is Jutta Tobias PhD. She's a social psychologist with 20 years of work experience in organizational development and capacity-building. Dr Tobias researches and teaches personal development and leadership in collaboration with executive students and in a variety of organizations. Through her teaching and coaching, Tobias helps individuals develop their personal resilience and emotional intelligence. She works with groups to help improve their decision-making, overcome obstacles, and generate sustainable performance. Dr Tobias' current research focus is on establishing a scientific evidence base for linking mindfulness-based interventions with organizational transformation. Mindfulness at work We spoke with Dr Tobias about mindfulness at work and she offered some valuable insights: “In the last couple of years when I ask people how they are doing in their organisation, they’re no longer just saying they’re busy, they’re actually saying ‘I’m overwhelmed at work.’ “Or they’re now seeing business as the status quo, if not the hero status: ‘I’m busier than you!’ But it doesn’t necessarily make people more effective. And mindfulness practice and mindfulness as a state or a way of being, is a little bit the opposite or the antidote to moving fast to being busy. It’s actually about being.” .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%; } Video by Arlo Laibowitz Mindfulness at work: the studies Research into mindfulness in the workplace is fairly limited, although there are a couple of studies that appear to back its benefits. In a study conducted with Duke University, the insurance company Aetna had over 10,000 employees participate in a mindfulness or yoga class. Aetna found that among those who took part, there was an almost 30 per cent reduction in stress levels, a 20 per cent improvement in sleep quality and a 19 per cent reduction in pain. Participants also became more effective at work, gaining an average of 62 minutes per week of added productivity. The conclusion? Mindfulness at work resulted in a healthier and more effective workforce. “There's always something that can take us away from the task we're working on. So, how can we apply the principles of mindfulness to feel more alive and present at work?” Similarly, a study published in the Journal of Occupational and Environmental Medicine and reported on by Greater Good Science Center found benefits to mindfulness in the workplace. The research sought to determine whether an online mindfulness program created for the Dow Chemical Company, could reduce stress while simultaneously enhancing the well-being and resilience of employees. RELATED: Unhappy at work? Here are the six things you need to find Just under 90 participants completed scientific scales designed to measure their levels of stress, mindfulness, resiliency and vigor. They were then divided into two groups — one to take the online mindfulness class and one to join the wait list for it. The researchers came back six months later, just as the first group was finishing the class. And they found that, in fact, the group that took the class was doing a lot better than the group that hadn't yet taken the class – they were less stressed, more resilient, and more energetic. “This online mindfulness intervention seems to be both practical and effective in… enhancing overall employee well-being,” the researchers concluded. Six tips for staying mindful while working So, it seems there is some good evidence that being mindful in the workplace can make us happier and more productive. Even without a formal meditation practice, there are simple and practical steps you can take to give yourself a better chance of staying mindful and present while working. Here are six of the best: 1. Be email efficient New emails in our inbox have a habit of seducing us away from the task at hand to give them our undivided attention. Perhaps it’s because we’re not really enjoying our task so we're looking for an easy distraction. But it could also be because completing small, easily accomplished tasks like replying to an email releases dopamine, one of the happiness hormones, in our brains. However, in fact, answering mail throughout the day means we end up disrupting our focus from the task at hand. • JOIN US! Sign up to learn more about meditation and mindfulness • So, instead of answering email as soon as it pings into your inbox, be email efficient and allot dedicated periods of time to replying to messages. For example, use 30 minutes first thing in the morning to reply to any urgent mails you have, or wait until you have completed one of your major tasks. Apply mindfulness when opening your inbox and watch your productivity rise. Be mindful at work with deep breaths shutterstock/fizkies 2. Turn off pop-up notifications Just like emails, these take your attention away from the task at hand and distract you. Turn off all unnecessary notifications, and, instead, set your own mindfulness notification system with an hourly alarm on your phone during the day. Every hour when your phone pings, take a mindful breath or rub your hands together to become aware of your senses. It will help you come back into the present moment and refocus. Dr Tobias agrees. “The easiest and quickest instruction that I give to others and to myself is that practising mindfulness is all about coming to our senses, and it's a bit of a metaphor but it’s also a physical instruction: get in touch with my body: feel,” she told us. “I rub my hands together, and for a moment or two, notice the sensations in my fingers and my hand and that brings me back into the here and now. The people that now how to do this simple instruction and do it consistently are more present. And because they’re more present, they’re actually more satisfied.” RELATED: Mindful minutes – 10 small practices that make a big difference 3. Accept what you cannot change Acceptance lies at the heart of mindfulness. To be mindful means to accept this present moment just as it is. And it also means to accept yourself, just as you are at this present moment. It doesn’t mean giving up, but it does mean acknowledging how things currently are before trying to change anything. Making mistakes – big or small – at work happen all the time and we need to accept it when it happens instead of worrying. Here’s a workplace example, you made a huge typo in a social media post and can't change it or you went way over your planned budget. Firstly, you should accept that you ca cannot change it so you need to try to move on with the situation by learning from it. RELATED: How to show compassion at work Lack of acceptance can lead to denial of the fact or avoidance (trying to avoid the issue or skipping meetings with your supervisor) or even aggression (blaming someone else for the mistake or taking it out on others). Instead, try to accept the situation, talk to the necessary staffers involved and learn from your mistakes. Acceptance actually leads to change. Self-acceptance is even more powerful. It involves embracing all facets of yourself — your weaknesses, shortcomings, aspects you don’t like and those you admire. When you can accept yourself, you reduce energy-draining self-criticism. You’re then in a better place to enjoy your successes and laugh off your shortcomings. 4. Finish one task before you begin the next People often love to big up their multi-tasking abilities, but the truth is, nobody can actually multitask – trying to do two or more tasks at the same time and switching back and forth between them just isn’t efficient. “Being a single-tasker is more productive and a great way of seeing how much actual time – not including distractions – you spend on regular work activities.” Become a single-tasker by planning a time journal of your working day. Spend five minutes in the morning making a list of all the tasks you have to complete on any given day, then focus on completing one at a time, tracking the time you take for each. It’s more productive and is a great way of seeing how much actual time – not including distractions – you spend your time on regular work activities, which will help you plan your workload more efficiently in the future. 5. Mindfulness exercises You can train your brain to become more mindful by carrying out small mindfulness exercises. In a busy workplace, it’s probably not possible to take 30 minutes out to meditate, but that doesn’t mean you can’t be mindful at work: even a minute or two of simply taking time out to connect with yours senses and how you’re feeling can be classified as mindfulness. • JOIN US! Sign up today and make new friends at happiness.com • Take time out throughout the day to practice small mindfulness exercises in the office, for example, simply to sit upright and focus on your breath for a couple of minutes. Count on each exhalation and release any distractions by going back to focusing on your breathing. During times of high pressure in the workplace, practicing a short mindfulness exercise such as this breathing example can be a godsend. 6. Make meetings more mindful Work meetings are often seen as a necessary evil: they can be painful and unproductive if not managed correctly. But, by being mindful about meetings, you can even turn them into a highly useful and even enjoyable experience. Break to stretch and rub your hands shutterstock/TORWAISTUDIO Firstly, check in with yourself before a meeting. Notice what mental state you're in. Are you excited or frustrated and anxious? By becoming aware of your mental state, you have the chance to reconsider the state you want to be in for the duration of the meeting. If you take part in a state of appreciation or contribution, the impact will be much more positive than if you’re coming from a place of frustration or anger. If you find yourself getting stressed or tense in a meeting, try to focus on the breathing exercise mentioned before. Mindful meetings wrap up effectively and with firm intentions: What have we decided? Who is going to do what and by when? How can we resolve the issues we have agreed upon today? Also, wherever possible, any potential distractions should be removed from meetings, ie, no mobile phones! The takeaway: mindfulness at work Our workplaces are full of distractions that take our attention away from the job at hand. But research suggests that by being more mindful at work we can boost our productivity and reduce stress levels. If you regularly practice the mindfulness at work tips printed above, you should hopefully feel the benefits! ● Main image: shutterstock/pathdoc You might be interested in our other interviews around work. Watch Bodhin Philip Woodward on the impact of mindfulness and compassion in daily life, and our chat with the organizers of co-founders of the summit, Liz Hall and Luis San Martin. happiness.com | The fine art of being: learn, practice, share Are you a happiness.com member? Sign up for free now to enjoy: ■ our happiness magazine with practical life tips ■ share and support others in our happiness forum ■ self-develop with free online classes in our happiness Academy Anger management | Resilience | Leadership Written by Calvin Holbrook Calvin edits the happiness.com magazine, as well being an artist and travel lover. He also loves hiking, nature, swimming, yoga, sweaty dancing, and all things vintage!