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The global pandemic has made many of us re-evaluate our lives and ask ourselves what really makes us happy. If you want to continue the internal conversation, try reading some of the best books on happiness on the market. Ann Vrlak selects her top picks to inspire you further. While the worst part of the Coronavirus pandemic may be behind us, many of us are still reeling from its unprecedented and often heartbreaking disruption of our lives. Indeed, even moving forward, we’re not out of the woods yet, and ‘normal’ may not be a place we can – or should – return to. With so much uncertainty around us – and with some of us having extra time on our hands – I think discussing some of the best books on happiness is something we could all benefit from. Although living through the pandemic has been difficult, it has also provided the space and opportunity to explore what really makes us happy. Now the conversation has started, it's worth checking out some of these books on happiness to understand where joy comes from and how we can maintain it. Best books on happiness: our picks So, how do you define happiness? And has your definition changed over the last couple of years due to the limitations and stresses you’ve experienced? If you’d like help answering these questions and creating a better and brighter year ahead, here's my countdown of the best books on happiness that will help you explore the subject. 1. The Happiness Project | Gretchen Rubin So, this list of the best happiness books inevitably starts with the crazily popular The Happiness Project title which came out of one woman’s random thought on a bus: “I want to be happy.” Gretchen Rubin realized that, beneath all her goals in life, she just wanted to be happy. But, she also realized she didn’t actually know what made her happy! So, Rubin began a year-long happiness project to discover what made her happy and why. The result is a delightful read about Rubin’s day-to-day experiences over one year and how her understanding of happiness became increasingly simple, in spite of her busy and accomplished life. RELATED: Happiness podcasts – 8 that we rate Rubin talks about each month’s “happiness goal” – what she did, what she learned and how you can do the same. You can use her 12-month framework to create your own happiness project and discover more of your unique happiness formula for simple, happiness-generating activities. An engaging, heartwarming read. 2. Happiness: A Guide to Developing Life's Most Important Skill | Matthieu Ricard If you’d like to read one of the most enlightening books on happiness written by someone with a fascinating life path, try Happiness: A Guide to Developing Life’s Most Important Skill. Matthieu Ricard grew up with philosopher and artist parents, amidst the intellectual and artistic circles of Paris. After earning a PhD in cell genetics, he discovered Buddhism, became a monk and has now lived in the Himalayan region for over 40 years. RELATED: The best books on meditation – our top picks Happiness… is the best known of Ricard’s many books that uses his deep understanding of meditation to describe how we unintentionally make ourselves unhappy. Importantly, he explains what we can do to uncover our innate happiness instead. Ricard has crafted simple lessons and exercises to apply his keys to happiness to your stressful situations, habits and beliefs that make you unhappy, and much more. 3. The Little Book of Hygge: The Danish Way to Live Well | Meik Wiking Some countries pride themselves on the happiness of their citizens, and Denmark, in particular, claims to be one of the happiest places on Earth. Many Danes believe the practice of hygge (pronounced hoo-guh) is their secret. Hygge doesn’t have a simple definition, but see if you can get a feeling for it from descriptions like this. It’s anything that gives comfort to your soul and allows you to let your guard down. It’s the deep peace you feel looking at the ocean with a loved one beside you. It’s a shared meal with your best friends or sharing a laugh with your child. All these experiences speak to simple, soul-satisfying moments that enrich your life and evoke the feeling, “Yes, this is enough. Just this.” “This beautifully designed book on happiness is full of inspiration for simple changes you can make to bring more joy into your life.” The Little Book of Hygge is written by Meik Wiking, CEO of the Happiness Research Institute in Copenhagen. This beautifully designed book on happiness is full of inspiration for simple changes you can make to bring more hygge and joy into your life. Wiking writes like he’s talking directly to you, sitting around a fire, sharing a perfect moment of hygge! 4. Real Happiness: The Power of Meditation: a 28-Day Program Paperback | Sharon Salzberg Sharon Salzberg is a pioneer in the field of meditation and mindfulness, bringing Buddhism to mainstream culture in practical, compassionate and lighthearted books, talks and retreats. Salzberg wants to demystify the practice of meditation and show its relevance to modern life – from day-to-day stresses to deep feelings of depression, disconnection and dissatisfaction. One of my many favourite quotes from this book on happiness is: “Mindfulness helps us get better at seeing the difference between what’s happening and the stories we tell ourselves about what’s happening, stories that get in the way of direct experience. Often such stories treat a fleeting state of mind as if it were our entire and permanent self.” RELATED: Finding happiness – 11 science-backed truths This 28-Day program will help you see some of your stories, and the clarity and happiness that lies in wait for you when you see through them. Real Happiness is full of down-to-earth inspiration, exercises and tips that will help you create your own transformative month of meditation. 5. The Little Book of Mindfulness: 10 minutes a day to less stress, more peace | Patricia Collard If mindfulness is new to you, The Little Book of Mindfulness is another wonderful way to dip your toe into mindfulness and happiness. Collard is a psychotherapist, mindfulness teacher and stress management expert who has put together a library of 5- and 10-minute practices to increase your happiness through reducing stress and negative thinking. RELATED: Mindful minutes – 10 small practices that make a big difference What I particularly like about this book on happiness is that there's no jargon in her definition of mindfulness or her explanations of how you can apply mindfulness practice to situations you face every day. As she says in the book, “Mindfulness is an attitude, rather than a skill.” Indeed, it’s not a complicated discipline you need to learn, you can start by approaching each moment with a mindful attitude. Collard’s exercises provide many ways to let go of stress, so you can rest in the simplicity and happiness present in each moment. 6. Meditation For the Love of It: Enjoying Your Own Deepest Experience | Sally Kempton This is another book on happiness that doesn’t look at meditation from the usual point of view of a “discipline.” Meditation For the Love of It shows you how to find joy in meditation and in yourself. And what could be a better motivator to explore meditation. Kempton’s book is a skillful explanation of how and why “loving yourself” is anything but an empty cliché. Not only accepting, but embracing all parts of your experience in meditation and in your daily life deepens your understanding of your strengths, your vulnerabilities and what truly makes you happy. RELATED: Discover self-love meditation Kempton teaches readers how to connect with the power of their deepest desires which she sees as the path to lasting happiness. Playfulness and devotion are the two attitudes indispensable to your journey of self-knowledge. The book includes over 20 practices to help you bring happiness, insight and self-acceptance into your life through meditation. 7. Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life | Jon Kabat-Zinn I’ve chosen this classic from Jon Kabat-Zinn as the ultimate best book on happiness because it is such a comprehensive, practical and compassionate look at the human condition: how and why we suffer, and how we can use simple, but potent practices to become happier. Kabat-Zinn is the creator of the Mindfulness-Based Stress Reduction (MBSR) program that has become the gold standard in evidence-based, mindfulness programs. RELATED: Best mindfulness books – our Top 10 picks In Wherever You Go, There You Are, the author explains in a non-pretentious style how small, everyday moments are the best places to understand what mindfulness means to you. You don’t need to sit on a meditation cushion for an hour every day or have extraordinary experiences. Growing in emotional, mental and spiritual well-being comes from learning to see everyday experiences and your responses to them through a lens of non-judgment, curiosity and compassion. “This classic from Jon Kabat-Zinn is one of the best books on happiness because it is such a comprehensive, practical and compassionate look at the human condition.” The title describes the central premise of the book and of mindfulness in general. “Wherever you go,” you take your strengths, weaknesses, life experiences, beliefs, worries and everything else, with you – for better or worse. And it's all these factors determine your overall life experience, whether you’re living in paradise or living through a global pandemic. When you explore all these aspects of yourself, in a mindful, caring way, you gain the immeasurable power to better understand yourself and others, relieve even long-term anxiety and become more balanced and happier. Round up: best books on happiness If you’ve been reevaluating your life since the pandemic and are key to explore your happiness further, these are the best books on happiness that can help you do just that. Let us know below in the comments which of these books have helped you most. Or, if you think I've missed some essentials from the list, please share below also. Happy reading! • Main image: shutterstock/Marjan Apostolovic happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up for free to: ■ read our happiness magazine with practical life tips ■ share and support others in our happiness forum ■ learn with free online classes in our happiness Academy Literature | Poetry | Film Written by Ann Vrlak Ann Vrlak is Founder of OneSelf Meditation and a meditation practitioner for over 25 years. She’s a Certified Meditation Teacher for adults and for children (the best job ever!). She loves to share how the perspective and practice of meditation can support people with their everyday stresses and on their journey of self-discovery.

Most of us have probably asked ourselves what's the point of life'? Indeed, sometimes our time on Earth can seem futile. However, Dee Marques argues that finding meaning in your existence is key and tells you the three vital questions you should ask yourself to help find it. There comes a point in our lives where, no matter how successful we think we are, we’re bound to question why we’re here, what we're doing and where we’re going. Sometimes, posing these questions can help us evaluate our goals and lifestyle and improve them for better physical and mental health. In other cases – perhaps when we're feeling low or vulnerable – wondering what the point of life is can amplify feelings of depression, anxiety and emptiness. As humans, we’re unique in the animal kingdom, among many other reasons because of our quest for finding fulfilment and happiness in life. We aim to do more than eat, sleep, reproduce, and stay safe. This quest for meaning has characterised humans since the beginning of times and it’s a central question in every culture. And according to scientists, the search for meaning seems to be coded into our nature: our brains are larger and with this comes the ability to appreciate things beyond meeting our basic needs. • JOIN US! Need support? Sign-up to happiness.com and join a community that cares • And we can do more than appreciate the positive and joyful aspects of life. Trying to find meaning in negative experiences is also an ability that’s unique to humans, and that’s precisely what leads us to ask 'what's the point of life'. So how can we go about finding an answer? Let’s look at some practical ideas. What's the point of life? What if the purpose of life was finding a way to forget about the question 'what's the point of life?'! Maybe there’s no single thing that brings meaning per se, but the journey itself may be what helps us find purpose. And when we talk about the journey, we mean every aspect of it, from savouring the pleasant experiences to learning from mistakes. What's the point of life? Both meaning and purpose But for the journey to be meaningful, it must be the result of your own choices. Some people try to find meaning in wealth and fame, but this doesn’t have to be your story. As a living being, you’re in a unique position to decide what your purpose should be. We didn’t choose to be born, but we can choose how to live our lives and how to enjoy it. “What if the purpose of life was finding a way to forget about the question 'what's the point of life?'” To do that, it helps focusing on being consciously grounded in the present. Practising mindfulness creates a greater awareness of what it means to be alive. It helps your mind get more in touch with your emotions, reactions, and with your five senses. This type of clarity can open your eyes to things or experiences that help you to live your life with purpose. And mindfulness is not the only thing that can bring us clarity: there are some questions you can ask yourself to inspire your search for purpose. The 3 questions to help you find meaning The quest for meaning in life is so vast that the very thought of getting started can make you feel overwhelmed. Discovering what the point of life is is a lifelong journey and the steps and stages won’t be the same for everyone. However, there are some questions that you can put you on the right track to begin the journey of discovery. 1. What would you like to be remembered for? As humans, we tend to focus on the present and in the future. If you examine your ambitions, you may find that they’re limited to what you want to achieve this year, next year, on in the next decade. But have you thought about what you’d want to be remembered for? RELATED: How to Find Yourself Again: 10 Steps in Creating Clarity The answer to this question is usually related to career or spiritual goals rather than material ones, and thinking about it can help bring into focus the true essence of your being. If you're feeling lost in life, writing your obituary can be a great exercise in confirming what you'd like to be remembered for. 2. If you had super-powers, which problem would you solve first? There’s no shortage of serious problems in the world, and while it’s not always in our hands to solve them, thinking about which problem you’d give priority can hint at where your main concerns are. Once you know that, you can start looking for ways of doing your part. For example, if you find that you’d want to end world hunger, you may want to spend some time volunteering at a soup kitchen, or creating a community food garden. 3. What’s the one activity that makes you lose track of time? We all know that time drags on when we’re doing something we dislike. But the opposite is also true: there are some activities that make time fly because they get our full attention and bring us a sense of fulfilment. Losing track of time when doing something is known as finding your flow, and it's a clear sign that the activity taps into the things that make us come alive. So, spending more time in those activities can help you enjoy a more meaningful life. These questions are just the starting point: we’ve written an article about other ways to guide your search for meaning. What's the point of life? Being enough There’s no doubt that knowing what your purpose in life is can bring you closer to happiness. But if you’ve been trying to find out what your role in life is and have found no answer, don’t torture yourself. People’s experiences are different and not everyone will find the right answer at the same time. Gratitude: having enough can be enough shutterstock/WAYHOME studio What’s more, rushing into finding an answer will only put you under pressure and cause stress. Instead, try to see it from a different perspective: if you haven’t found an answer yet, simply “being” should be enough for now. Here are four suggestions on how to make that work: 1. Find abundance in having enough The powers of gratitude are proven by science. Make a list of things you already have in your life that make you feel blessed and grateful. Through mindfulness practice, you can find abundance in these things, and you may find that having enough is… enough! 2. Get comfortable with discomfort Life can feel like an uphill battle sometimes, at it's at those times when we might wonder what's the point of life or of going through hard times. However, discomfort in life is unavoidable and trying to find meaning in those experiences often leads to frustration. So, try to accept life for what it is and know that the hard times won't last for ever. “Discovering what the point of life is is a lifelong journey and the steps and stages won’t be the same for everyone.” 3. Let your intuition guide you Finding the meaning of life requires some analytical thinking, but sometimes logical reasoning doesn’t have all the answers. The key is to balance rational thoughts with intuition, which sometimes will contradict all logical arguments. Listen and trust that inner voice because it usually knows what’s good and right for you! 4. Forget what others think or are doing Some people seem to have their life’s purpose figured out, but comparing yourself to them isn’t helpful. The point of life is to live it in your own terms and at your own pace, and that should be the main focus. For the same reason, don’t let other people’s opinions affect you when it comes to what you find meaningful or how you go about finding your ambition, role or purpose. • JOIN US! Struggling with life? Sign-up to happiness.com and share your story • The takeaway: the point of life So, what is the point of life? If there’s one thing that holds true for most of us, it's that the point of life is to live and experience things to the fullest, whatever that “fullest” means for you right now. Don’t rush your quest for meaning. Instead, make a point of finding joy in what you already have and try your best to feel grounded in the present. At some point, you’ll find the answer you’re looking for, and in the meantime, enjoy the journey! • Main image: shutterstock/Song_about_summer Written by Dee Marques A social sciences graduate with a keen interest in languages, communication, and personal development strategies. Dee loves exercising, being out in nature, and discovering warm and sunny places where she can escape the winter.

After being pictured knitting at the Olympics, champion diver Tom Daley put crochet and yarn back in the public eye. Keen knitter Dee Marques looks at the health benefits of this popular pastime – from reducing anxiety to improving cognitive function. Two years ago, I was browsing a crafts store website when something caught my eye. All I saw was a beautifully vibrant teal colour, and then I realised it was yarn. I really wanted to have that colour in my life, so I thought that if that meant learning to knit, so be it! I ordered the yarn, found some YouTube tutorials, and haven’t stopped knitting since. In fact, it turns out that my experience of falling in love with yarn and knitting is quite common. Indeed, knitting is going through quite a revival, with people of all ages turning to the craft and discovering the benefits it brings to their mental health. Let's look at why this traditional skill is so popular again and at some of the interesting health advantages knitting can bring you. Knitting: how it became hip When people think about knitting, they usually picture an old lady sitting in a rocking chair and making a pair of thick and furry socks! Well, although old ladies do, of course, still knit, this old-fashioned stereotype is gradually being replaced by a new reality: knitting is no longer just a 'housewifey' thing to do. The health benefits of knitting include reducing stress and anxiety Indeed, knitting is fast-shedding its fuddy-duddy image. Over the past few years it's gone from being seen as something traditional to something radical. Now, knitting is no longer associated with domesticity, but rather with a creative activity for men and women of all ages. For example, Facebook is full of knitting groups for guys, such as Men Who Knit. And the list of celebrities who are into knitting includes Russell Crowe, Christina Hendricks, and, more recently, Olympic bronze medallist Tom Daley – you may have spotted him in the crowd recently darning away during a swimming competition. “Knitting is going through a revival, and people of all ages are turning to the craft and falling in love with it – and the benefits it brings to their health.” A quick online search reveals lots of knitting clubs, as well as an endless Instagram feed where people from all over the world show off their skills and new creations. Some designers have started featuring incredibly creative knit garments that show how knitting is a match for unconventional personalities. Diver Tom Daley and one of his creations Instagram/madewithlovebytomdaley Furthermore, knitting has experienced a huge surge in popularity since the start of the pandemic. As millions of us found ourselves stuck at home with nothing to do due to lockdowns, knitting became a great way to learn a new skill and pass the time while doing something both creative and productive. In fact, during the past 18 months knitting stores have experienced a massive increase in sales and a surge in social media followers! Practical advantages of knitting So, before getting into the health benefits of knitting, here are some other reasons why it's such a cool hobby to indulge in: It’s affordable. You can get started with just a few knitting needles, yarn, and a couple of stoppers. If you don’t want to buy them new, charity shops have tons of knitting goodies at low prices. In fact, I was able to get started by spending just £5! I found a few used needles at a second-hand store, and a neighbour gave me her kit, which she didn’t use anymore due to arthritis. You can knit at home – and everywhere else you want. I made myself a pouch for my knitting tools and I make sure to always have it in my bag. That way, I can make progress on whatever I’m working on when I’m waiting at the GP surgery or at any other place where I know I have a long wait ahead of me. You don't need much space. When you start knitting, you’ll need to follow patterns. Unlike sewing patterns, which can be huge and take up a lot of space, knitting patterns can be easily downloaded from websites and they barely cover more than an A4-sized piece of paper. There are plenty of free patterns, too. Knitting is useful. Fancy a pair of fingerless gloves in your favourite colour? You can make them in one day. Want to make someone a handmade gift? Then knit a scarf, a beanie, or a wash cloth. When it comes to the practical side of knitting, nothing beats knowing that you can make your own clothes and accessories. The knitting community is friendly and supportive. Everyone knows what it’s like to be a beginner and the community if full of people offering help and support to newbies. Six key health benefits of knitting The health benefits of knitting are mostly linked to mental health. But since mind and body are closely connected, the health benefits of knitting could also extend to physical well-being. Here are six potential advantages: 1. Reduced stress and anxiety This is one of the greatest health benefits of knitting and the first to be noticed. Once you get 'in the flow' (and you will know when this happens!), knitting grabs all your attention and you become so absorbed in working row after row, that it takes your mind away from other worries. For me, knitting is synonymous with serenity, reducing both my anxiety and stress. 2. Improved cognitive function At first sight, it may seem that knitting is a simple and repetitive activity. But alternating your knit and purl stitches stimulates brain function. Studies carried out in older adults have shown that this type of productive mental engagement can benefit cognitive skills, including memory and reasoning. Linked to this, some research suggests that the cognitive demands of knitting can also reduce the risk of developing Alzheimer’s and dementia, as it keeps the brain cells fired up. More men than ever are discovering the health benefits of knitting shutterstock/Elmur 3. Improved self-confidence Knitting means creating something, and it’s empowering to go from being a consumer to being a producer. This gives knitters a boost of confidence and a feeling of accomplishment when seeing their work progress. Indeed, there’s a feeling of fulfilment involved in being able to wear or use what you made – doing something with your hands has healing power! And while we all know clinical depression requires professional support, studies have shown that knitting has can take negative thoughts off the mind and release serotonin, which helps fight depressive states. 4. A lesson in mindfulness Knitting requires focus and concentration in the present, one stitch at the time. This craft has been called 'the new yoga', since every knitting session is a great opportunity to disconnect from the outside world, slow down, and focus. Does this sound familiar? Yes, it’s similar to mindfulness, and so the health benefits of knitting are linked. “Studies have shown that knitting can take negative thoughts off the mind and release serotonin, which helps fight depressive states.” In fact, some people compare knitting to meditation and have even coined a new term for it: medknitation. Instead of repeating a mantra or focusing on their breathing, some knitters concentrate on the repetitive flow of knitting and are able to achieve a similar meditative state. The teacher of happiness.com's MBSR course, Tine Steiss, is an avid knitter and keen proponent of the hobby due to its many benefits: "Knitting keeps my hands busy and this is beneficial in two situations: I can listen more deeply, be it in a meeting, in a conversation or with an audio book or podcast. I don't then reach for my mobile phone, a snack, or some other form of distraction. RELATED: How to Practise Niksen – the Art of Doing Nothing “But knitting also helps me relax, or in other words, it's an excuse to relax. When my hands are busy, the brain no longer searches for things that need to be done. Unlike mindfulness meditation, where I'm actively exercising the brain in a form of focused stillness, when I'm knitting, the brain is casually chilling on the couch.” Happy knits from designer Lizzie Kaya Instagram/gimme_kaya 5. It boosts dopamine and a feel-good effect Knitting can be frustrating when you’re a beginner. It took me a while to figure out how to undo mistakes, and until that happened, I was annoyed every time I got a stitch wrong. But it’s also incredibly rewarding. Seeing the progress of your work, gaining self-confidence, and being relaxed are all states that trigger dopamine. This substance is known as the feel-good hormone, and it has a beneficial effect on body and mind. The release of dopamine can help regulate mood, sleep, digestion, blood flow, and many other important functions that contribute to the fabulous health benefits of knitting. RELATED: Happiness Hormones – the Neurochemicals of Happiness 6. A sense of control Most of us have felt things getting out of control over the past year or so. Instead of dwelling on the negative state of things, choosing to spend time doing something over which you do have control can help improve your well-being. Start with an easy project so that you can experience that wonderful feeling of being in control of what can be controlled. To sum up, knitting is another coping tool you can add to your arsenal. Emotional well-being is one of the health benefits of knitting that everyone should experience. The takeaway: why knitting benefits your health The therapeutic effects of knitting range from reduced stress to better cognitive functioning, self-confidence, and the ability to focus on the present moment. You can experience the health benefits of knitting whether your knit alone or as part of a group. It doesn’t take much to get started, and once you get hooked, you’ll never look back! ● Main image: shutterstock/Samo Trebizan Are you a keen knitter? What health benefits does it give you? Share your thoughts and designs with the happiness.com community in the comments below... 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 Stress management | Sculpturing | Dementia | Painting 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.

Gardening offers a huge range of mental health benefits, from reducing stress and depression to boosting your immune system. Dee Marques explores seven science-backed reasons to get busy in the garden and boost your well-being. When it comes to strengthening our mental health and finding happiness, common suggestions include taking up a creative hobby, meditation, physical activity, and building solid relationships with others. But did you know that getting green-fingered with gardening could also play an important role in achieving and maintaining happiness and mental well-being? Indeed, the mental health benefits of gardening are many. That could perhaps help explain why gardening seems to be the national pastime in many countries, such as in the UK. According to a recent survey, 80 per cent of British people believe gardening had a positive impact on their mental health, and that the benefits were even better than hitting the gym. Survey participants also said that gardening gave them a stronger sense of achievement than tasks like tidying up or cleaning. Furthermore, a research study published in the British Journal of Sports Medicine found that gardening for as little as 10 minutes per week had a positive impact on health and reduced the risk of developing heart disease. When looking into these studies, what stands out is that we don’t need to spend endless hours in the garden, or even have a traditional garden at all to enjoy it mental health benefits. That's because gardening is within everyone’s reach; you can get started regardless of space or time limitations. For example, using a window box to grow herbs. But before we dig deeper, let's take a quick look at where the concept of gardening for mental health comes from. The healing power of gardening through history The connection between people, nature and mental well-being is rooted in history and goes back to ancient Egypt, where royals who felt mentally restless were encouraged to go for walks in their gardens. Eventually, gardening was tested as a clinical therapy during the 18th and 19th centuries. At around the same time, one of the founding fathers of modern psychology, Benjamin Rush, believed that getting hands-on (and hands dirty) in the garden had a healing effect on his patients. A few decades later, greenhouses and gardens were added to rehabilitation units of hospitals who treated world war veterans. RELATED: How Connecting With Nature Benefits Our Well-Being Fast forward to the present day, and the concept of therapeutic horticulture is practised all over the world. From Italy to Singapore, there are certified horticultural therapy gardens that bring the benefits of gardening for mental health to people of all ages and walks of life. Smells great, feels great! Gardening boosts your mental well-being shutterstock/Dean Drobot This renewed interest in gardening is also a result of changing demographics. The number of elderly people continues to grow in many countries of the Western world, and many have found that gardening is a way of offering support to the growing segment of this population. All this sounds really encouraging, but how exactly can gardening create a sense of happiness and well-being? The 7 mental health benefits of gardening It's clear that gardening for mental health is more than a passing trend. Getting busy with plants is like an escape valve from the pressures and stress of everyday life, but there are other important benefits you won’t want to miss out on. Here are seven ways in which gardening and horticulture therapy can help if you're feeling lonely, low in energy and motivation, or struggling with anxiety. 1. Stress relief One of the main benefits of gardening for mental health is its ability to relieve stress. Researchers saw this relaxing effect when investigating bathing in green or forest bathing, the Japanese concept of walking in forested areas. Gardening also provides a welcome break from our increasingly tech-dominated lives. A study found there were significant differences in mood when comparing participants’ response to two tasks: working on a computer and transplanting. “In a recent survey, 80 per cent of British people believe gardening had a positive impact on their mental health... the benefits were even better than the gym.” When participants were transplanting, they experienced lower stress levels than when they spent time in front of a computer. Researchers also noticed participants had lower blood pressure when transplanting, suggesting there’s a physical basis for the de-stressing effect of gardening. Additionally, research led by Vrije University Medical Centre in the Netherlands showed that simply looking at an image of a green landscape induced relaxation, in contrast to the constant demands for attention of urban landscapes. “Short durations of viewing green pictures may help people to recover from stress,” van den Berg told The New York Times. 2. Grounding and strengthen connections Gardening fosters a sense of grounding, as it helps us to reconnect with our roots as human beings. People who get involved in gardening often experience a deeper sense of belonging and connection with nature. This is no small feat: think about how disconnected the majority of people are from something as basic as the origin of the food they eat. By contrast, gardening grounds you in the value of growing your own food – even if you’re 'only' growing herbs. This sense of grounding also applies to the social sphere. Gardening can help strengthen your connection with others and offers an opportunity to meet people with the same interests. Visiting your nearest urban garden or allotment can connect you with like-minded folk. One benefit of gardening is reduced isolation shutterstock/Tania Kolinko 3. Staying present Staying in the present moment through mindfulness has a long list of benefits, such as reduced rumination and stress reduction. Gardening is a way of practising mindfulness as you need to concentrate on what you're doing. Furthermore, you can also take time to enjoy the beauty around you. Indeed, all tasks related to gardening (such as digging, pruning or weeding) force us to focus on the task in hand, and in doing so we’re more likely to stay in the present and put aside our worries, even if it’s only temporarily. 4. A sense of purpose Another benefit of gardening for mental health is that you can achieve a sense of worth and purpose. This happens when you get directly involved in something that is hands-on and you can see the end result of your effort. There’s a sense of pride and validation in choosing the plants, herbs and flowers that make you happy, and the pride you feel with nurturing them. In fact, studies show that gardening causes an increase in feel-good hormones like dopamine and serotonin, as helping plants grow stimulates our identity as nurturers. 5. Reduces the risk of Alzheimer's Gardening is related to better brain function and to improved concentration and memory. Some studies have found that it can even reduce the risk of Alzheimer’s and dementia. One long-term study from Australia followed nearly 3,000 older adults for over 15 years, tracking incidence of all types of dementia and assessing a variety of lifestyle factors. The researchers concluded that daily gardening was the single biggest risk reduction for dementia, reducing incidence by over a third – 36 per cent to be precise. “People who get involved in gardening often experience the mental health benefit of a deeper sense of belonging and connection with nature.” The factors that cause Alzheimer’s and its progression are poorly understood. However, as gardening involves so many of our critical functions, such as learning, strength, endurance, dexterity and problem solving, it could be this combination that contributes to warding off the illness in older adults. RELATED: How to Talk to a Parent With Dementia 6. Helps you to keep in shape Gardening involves a lot of physical exercise and so is a form of physical therapy. Weeding, digging, and carrying bags and pots around are all a good workout that can help you keep in shape. According to SAGA magazine, just half an hour of these fat-burning gardening activities can help shift a lot of calories: Digging and shovelling: 250 calories Mowing the lawn: 195 calories Weeding: 105 calories Raking: 100 calories What’s more, regular workouts can help you sleep better, and restful sleep is another essential element in achieving good health. Gardening creates a sense of purpose and achievement shutterstock/Alexander Raths 7. Strengthens your immune system You can strengthen your immune system simply by being exposed to natural light and Vitamin D while you’re gardening outdoors. In turn, this helps build resistance again chronic disease. Interestingly, it's also been suggested that the dirt you end up with under your fingernails may help to boost immunity. Mycobacterium vaccae, a so-called 'friendly' soil bacteria which is common in garden dirt, has been shown to alleviate symptoms of allergies, asthma and psoriasis, all of which can stem from a weakened immune system. In fact, Mycobacterium vaccae has also been shown to reduce depression, so don't be afraid to get your hands dirty: the bacteria can be absorbed by inhalation or ingested from your vegetables. Conclusion: gardening benefits our mental health These are only the proven benefits of gardening for mental health. In this post, we’ve seen that gardening is a natural anti-depressant that can have a powerful reset effect in our minds and bodies. Getting green-fingered is an accessible activity that requires minimal investment. If you have a balcony, a window sill, or even hanging space in your home, you can start gardening and experience a boost in happiness and well-being. It’s that simple! ● Main image: shutterstock/iko happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Join free now and: ■ enjoy our happiness magazine ■ share and support in our happiness forum Organic food | Kitchen garden | Self care 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.

In today's noisy and unsettling world, in can be difficult to find inner peace and tranquility. Dee Marques explores the three key techniques that can help: mindfulness, shadow work and cultivating equanimity. It’s true that human history has always been marked by unsavoury events, but perhaps you share the feeling that these days, conflict, hatred, and violence suddenly seem to be all around us. Feeling you don’t really know what’s happening to the world is deeply unsettling and can threaten your inner peace and happiness. Yet, there are things you can do to counteract these emotions. Here are some ideas on how you can promote inner peace within yourself – and with others – regardless of how uncertain the world around us may be. Finding inner peace When dealing with hatred and violence, finding ways to promote inner peace requires mindful action. Here are the three key techniques you can use to try and find that inner calm and quiet. 1. Mindfulness Our first suggestion is to practise mindfulness. Not just because of its ability to transform your inner self, but because it can change your perception of the world, too. Indeed, scientific studies have shown that regular mindfulness practice appears to shrink the amygdala (the part of the brain that controls feelings of fear), while at the same time activating the pre-frontal cortex, which is associated with decision-making and awareness. All this means that mindfulness can help us regulate our emotions instead of simply reacting to triggers. It also helps us make more balanced judgements about what’s going on around us, as well as inside us. Discover some great mindfulness tips, such as mindful eating and drinking, gratitude walks and creating a start-of-the-day ritual. Finding inner peace through gratitude walks 2. Shadow work When it comes to finding inner peace and calm, our second suggestion is to engage in shadow work. This transformational practice is based on the idea that our feelings and perceptions about ourselves dominate the way we feel and act towards others. The shadow is the “negative you” or “your dark side”. With shadow work, instead of pushing it to the back of your mind or repressing it (as most of us feel tempted to do), you should explore it. This helps you to learn more about your own prejudices and misconceptions. The basic outline of shadow work looks like this: Acknowledge the negative emotions triggered by some people, news or events. Connect with your shadow and establish a conversation with it. What is it trying to achieve? Is its overall intention positive or negative? In most cases, your shadow holds on to negative emotions to protect you from harm. Can you find other ways of achieving the same without getting caught in a negative circle or without blaming others? Last but not least, remember that peace is not a goal that can be reached through certain mediums, but rather peace is the medium itself. In other words, use peace to bring inner peace by showing kindness and consideration towards your body and mind. For example, loving-kindness meditation has been proven to reduce self-criticism, promote peace with ourselves and others, and generate positive feelings towards strangers. .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%; } Loving kindness meditation for inner peace YouTube/LovingKindnessMeditation 3. Cultivating equanimity Cultivating equanimity can also help you to find inner peace and also peace with the outside world. Equanimity is one of the Four Sublime States in the Buddhist tradition, and the word derives from Sanskrit expression that means “to see without interference”. RELATED: How to Stop Thinking About Something: 9 Strategies Equanimity is also defined as even-mindedness, a balanced reaction to both positive and negative events or thoughts, and the ability to achieve a state of mind that cannot be affected by bias and prejudice, but that's driven by compassion instead. “Finding ways to promote peace requires mindful action. Basically, you’ll need to disarm the inner world first in order to disarm the outer world.” Cultivating equanimity involves re-wiring your brain through conscious practise. Yoga (especially gratitude yoga) provides the ideal conditions to work on this. Find your equanimity mantra (something that reminds you of the need to stay unbiased), start your yoga session, and take note of any negative reactions triggered by thoughts or people you dislike. Keep referring to your equanimity mantra while acknowledging that you are responsible for your own happiness and peace of mind. Finding peace in the outside world Of course, we should all do our best not only to promote inner peace in our minds, but also in the outside world. To do that, you don’t need to make grand gestures. As Buddhist author and peace activist Thich Nhat Hanh said: “Learn the art of making one person happy, and you will learn to express your love for the whole of humanity and all beings.” So, here are 10 easy-to-put-into-action gestures of peace and kindness: Send a heart-felt handwritten card to a friend or relative Compliment a colleague and express how much you appreciate them Offer a small gift (e.g. fruit, biscuits) to the person who delivers your post Donate to a charity shop Volunteering is important. Try it at a shelter or soup kitchen Offer your place in the queue to the person behind you (or try another random act of kindness) Track down an old teacher or lecturer, and send them a note of appreciation Bake some treats and take them to work to share with colleagues Let another driver into your lane Strike up a conversation with a homeless person Meditation can help you to cultivate inner peace shuttertsock/Jack Frog When it comes to finding inner peace and calm in troubled times, it’s important to resist isolation, even if this seems to go against our most basic instincts. For example, you could get involved in community-building initiatives, as this can help establish meaningful conversations with those who hold different views. You can also join non-violence organizations, or learn more about how prejudice and stereotypes affect us by signing up to prejudice reduction workshops or seminars in your local area or online. The takeaway: finding inner peace Finding kindness and peace within yourself and in the world won’t happen overnight, but mindfulness practise, shadow work, cultivating equanimity, and resisting isolation are within the path to hope and joy. To cope with the troubled times we're currently living in, you’ll need to be persistent and willing to challenge your inner self. ● Main image: shutterstock/marvent happiness.com | The fine art of being: learn, practice, share Are you a happiness.com member yet? Sign up for free now to: ■ enjoy our happiness magazine with practical life tips ■ share and support others in our happiness forum Gratitude | Meditation | Volunteering | Inner turmoil 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.

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

The global pandemic, political turmoil, and now the ongoing cost-of-living crisis has left many of us feeling increasingly stressed, anxious and upset. With that in mind, Dee Marques shares 11 practical tips to feel stress-free quickly – all backed by science. Stress is one of the biggest health challenges we face today. While a small amount of positive stress can be good for us, ongoing chronic stress can lead to or exacerbate many serious health problems. And with Coronavirus still testing the health and well-being of the globe, it's become increasingly difficult to remain free from stress, with many of us noticing our anxiety levels are on the rise. Indeed, in the US, more than 55 per cent of people claim to feel stressed during the day, a figure that’s well above the global average (35 per cent). Meanwhile, in the UK, nearly 75 per cent of adults say they have felt overwhelmed by stress at some point over the past year. In fact, stress isn't “just stress”, since it affects both our mental and physical health. Studies show a close link between stress and mental health conditions like depression and anxiety. Other side effects of unmanaged stress include anger, low self-esteem, loneliness and poor memory. As for its potential impact on the body, stress can cause anything from headaches to digestive disorders, insomnia, skin and hair problems, and increased chances of developing heart conditions. 11 ways to feel stress-free fast Since stress is so widespread, you may wonder if it really is possible to become free from stress. While that may seem hard to achieve, there are definitely things you can do to reduce your stress and anxiety levels that do not require a great deal of time or money. Here are 11 ideas you can try to reduce stress and start to feel calm quickly. 1. The power of houseplants One of the simpler (and more enjoyable) steps you can take is creating a stress-free environment. We can’t always do that at large scale, but there are little things you can do in you home and personal working space. Indoor plants, as humble as they may seem, have become increasingly popular recently and for good reason – they can boost enormously your ability to cope with stress. Plants may reduce blood pressure and stress levels shutterstock/Amilao In fact, a Japanese study compared the feelings produced by transplanting a plant vs working on a computer. The result showed that while the group who worked on a computer had higher blood pressure, those who interacted with plants felt calm and soothed. Indeed, adding indoor plants to your home environment can make a world of a difference and help you to become stress-free. 2. Breathing techniques Our bodies react to stress by going into overdrive. Studies confirm a link between slow controlled breathing and the nervous system: taking deep breaths reminds the brain that it’s time to calm down, and then the brain sends the same message to the body to stabilize the heart rate and release tension in the muscles. If you’re not familiar with the benefits of controlled breathing, it’s time to explore some techniques that can help you control anxiety and help you feel stress-free. Check out the final tip in our article on mindful behavior for a great breathing technique that will relax you within seconds and feel your melt away. 3. Physical activity Exercise causes a spike in endorphins, one of the happiness hormones. To achieve a stress-free state, the key is to engage in physical activity regularly. The type and frequency of exercise depends on your preference and overall health status, but as a guideline, a Finnish medical study found that moderate aerobic exercise was best for higher endorphin levels. “Adding indoor plants to your home environment can make a world of a difference and help you to become stress-free.” Some types of moderate exercise that can bring relief include cycling, brisk walking, mindful running, and water aerobics. The impact of COVID-19 means we can't do all of these right now, but still try and do some form of exercise in your home or garden to keep your spirits up and mental health in check. 4. Body relaxation To become stress-free fast, add a mix of mood-boosting exercise with calming relaxation techniques. Relaxation methods like tai chi, meditation, yoga, or mindfulness have been practised for centuries. Consciously relaxing your body, or even parts of it, can slow down your heart rate, lower stress hormone levels, and boost confidence in your ability to cope with problems. Some techniques you want to try include progressive muscle relaxation, massage therapy, qi gong, and ashtanga yoga. RELATED: Yes, You Can Meditate Lying Down. Here's How and Why 5. Experiment with essential oils Aromatherapy has been around for thousands of years. Even in Ancient Egypt people were aware of the power of aromatic herbs and their role in well-being. The organs responsible for our sense of smell are directly connected to the parts of the brain linked to emotions, so exposure to certain scents can have a positive effect on mood and help reduce anxiety. Lavender essential oil has been widely studied for its ability to induce calm, and it seems effective in the short-term treatment of anxiety and restlessness. Other essential oils to help you become free from stress include jasmine, bergamot, holy basil, rose, frankincense, vetiver and lemon balm. Aromatherapy: sniff to reduce stress shutterstock/Madeleine Steinbach 6. Create a stress-free playlist We’re only beginning to understand the power of music and how it brings stress relief. If, as 17th century playwright William Congreve said, “music has charms to soothe a savage beast”, surely it can help us reach a stress-free state too? One study compared stress levels in surgical patients who listened to music before an operation and those who didn’t, and found that those who listened to music had lower blood pressure and were said to feel less anxious. Some sounds and rhythms can be more effective than others. 7. Do nothing Feeling overwhelmed by tasks or responsibilities is one of the most common causes of stress. Sometimes, the best response is to put everything on hold and do nothing but take care of yourself: something many of us had to do during the COVID-19 pandemic. MORE LIKE THIS: How to Protect Your Energy: 7 Science Backed Techniques What the 12 Pillars of Well-Being Can Teach Us How to Practise Niksen: the Art of Doing Nothing However, if doing nothing is still not an option, consider doing less or doing things at a slower pace, or doing them mindfully. Mindfulness gives you a chance to slow down, focus, and become more aware of your reactions. It has also been connected to lower activity in the amygdala, the part of the brain that triggers fear and stress responses. 8. Visualization techniques Visualization techniques can have a calming effect when stress becomes too much to handle. Immerse yourself in a scene that makes you happy and relaxed, and recreate every sensory aspect of the scene, from the smells to the sights or the sounds. By focusing on the sensory experience as a whole, you direct your attention away from sources of stress. Once that happens, your brain will also signal your body to relax. “Exercise causes a spike in endorphins, one of the happiness hormones. To achieve a stress-free state, the key is to engage in physical activity regularly.” Researchers have found that visualization (also called guided imagery) can boost mood and improve depressive symptoms in multiple sclerosis patients, so it surely can have a beneficial effect on stress too, so consider trying visualization meditation to remove stress. 9. Share your feelings A burden shared is a burden halved, so don’t hesitate to talk someone close to you if worry begins to take over. Sharing your worries can bring a sense of relief, and scientific evidence supports this. A 2013 study found that disclosing feelings of worry and anxiety to someone sympathetic reduced levels of cortisol, the stress hormone. Sometimes you may even prefer to talk to a stranger. Talking therapy is effective in stress relief, whether it’s in person or over the phone. Talking is a therapy to become stress-free shutterstock/Monkey Business Images 10. B vitamins for stress support Did you know that certain vitamin deficiencies can lead to increased feelings of stress? A stress-free diet should be especially rich in B-complex vitamins. Some researchers suggest that these vitamins can lower homocysteine, an amino acid that spikes in stressful situations. RELATED: The Gut-Brain Axis So, it’s a good idea to revamp your meal plan to ensure it includes good amounts of vitamin B-rich foods, such as whole grains, legumes, dark leafy vegetables, seeds and nuts. Making this a habit can help lift your mood and reduce the mental fatigue brought about by stress. 11. Honour your true self Sometimes, stress is a result of internal conflict. There are situations where we must choose between doing what we know in our hearts to be right, and pleasing others or dishonoring our core values. We all have certain values that guide our lives, so take some time to remind yourself of which are the most important to you. One of the steps towards being stress-free is resolving any tension or discrepancies between who you are and who you want to be. This is your opportunity to do just that and feel better. Takeaway: stress-free living During these tough times, try not to let stress and rising anxiety levels get in the way of your happiness. While we all experience stressful situations, there’s no reason to be overwhelmed by them, since we have multiple tools to strengthen our inner-self and become stress-free quickly. So, the next time you feel your anxiety levels rising, give some of our suggestions a try. ● Main image: shutterstock/baranq happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? Sign up for free to: ■ enjoy our happiness magazine ■ share and support in our happiness forum Stress management | Letting go | Motivation 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.

Something on your mind? Excessive worry, doubt and apprehension is detrimental to your mental health. These six quotes about worrying from Calvin Holbrook should help you to realise that worrying only leads to unhappiness. Find hope and calm a busy mind. When worries and doubts plague our mind, the result can be destructive and detrimental to our mental health. In fact, excessive worrying and internal conflicts can easily spiral into more generalized anxiety and depression. Fretting about something in the future (or the past) is something we've all done, by just how common is worrying? Well, according to a 2015 survey of 1,000 adults in the UK, 86 per cent of those that replied consider themselves as worriers. And two out of five people questioned said they worried about something every single day. The survey also showed that, on average, people spend an incredible 1 hour and 50 minutes fretting over something each day. While work-related issues hit the top spot on the fear factor, concerns about money, being late, and health issues also ranked highly. And while more than a third (34 per cent) claimed to be happy to discuss their concerns with others, around a quarter admit they keep their worries to themselves. It's then when deeper problems can arise. It's always a good idea to chat with someone about your worries – a friend or a stranger – but if you can't, these quotes about worrying may help you to change perspective and free your mind. Quotes about worrying: 6 powerful sayings 1. “Worry never robs tomorrow of its sorrow, it only saps today of its joy.” Leo Buscaglia This quote on worrying from American author and motivational speaker Leo Buscaglia is one you may have already heard of. Indeed, it’s one of the most well-known sayings when it comes to the subjects of fear and apprehension. Buscaglia’s concise quote makes what we often forget abundantly clear: no matter how much you worry about something, you cannot change the outcome. Worry serves no purpose. Indeed, worrying over something will only steal time that you could be using in the present – time you could be solve your problem or to do something productive that could be boosting your happiness instead of depleting it. In fact, if you are worrying about something that happened in the past, something going on now, or something in the future, then you are not living mindfully and therefore limiting your chances of joy. So, learnt to stop worrying and stop wasting your precious time. 2. “There were many terrible things in my life and most of them never happened.” Michel de Montaigne This worry quote from French philosopher Michel de Montaigne is another popular saying about anguish and doubt. In it, de Montaigne explains that worries are generally just that – worries – but that they are given so much attention and time in our mind that they almost become 'real' events, when, in fact, they are just thoughts. Indeed, the vast majority of the time, the things people are worrying about do not come true – some studies suggest even up to 90 per cent of the time. Furthermore, in cases where those fears and worries do come to fruition, the outcome is generally better than what was initially expected! So, the moral of the story? Stop creating scenarios in your mind from developing into events when they are just thoughts. 3. “The greatest mistake you can make in life is to be continually fearing you will make one.” Elbert Hubbard This worry quote from American writer, artist and philosopher Elbert Green Hubbard is all about the fear of taking risks. Worrying about what may – or may not – happen can sometimes stop us from moving on with our lives or taking chances that we are offered. RELATED: The time is now – how to stop worrying about the future This quote around fear could relate to something as small deciding what to choose to eat from a menu or it could refer to a more extreme life change, such as taking a job in a new country. Many people let their fears and worries block them from moving forward in life. But if you’re continually fearful of the future and making decisions, this can lead to missed opportunities and regret later down the line. It's better to stop worrying about making mistakes and go ahead and take a chance if you're considering it: taking a new opportunity or risk could work out in your favour. And, well, if not, then you will always have the chance to learn from any mistake or situation that doesn't go to plan. 4. “Let our advance worrying become advance thinking and planning.” Winston Churchill Celebrated UK prime minister Winston Churchill is the source of our next quote about worrying, and it’s a useful lesson. With his words he is basically telling us what we already know: worrying never gets you anywhere – it’s better to use your time constructively and make a plan of action to deal with what’s bothering you. For example, if you’re worrying because you have too many things to do and don’t have a clue where to begin, instead of developing anxiety about it all, write down what you have to do on paper. Then you can 'see’ it more clearly and start prioritizing your tasks in a 'to-do' list. “Buscaglia’s concise quote makes what we often forget abundantly clear: no matter how much you worry about something, you cannot change the outcome. Worry serves no purpose.” Similarly, if your fears are more tangible and you’re worrying about making a decision on something one way or another, make a list on paper of all the pros and cons before making a final choice. Writing worries down and making a plan of action is a way of taking the worry outside of your head and converting energy from worry to action. Churchill’s advice should help you to reduce worrisome thoughts, make a decision and move on with your life. 5. “You probably wouldn’t worry about what people think of you if you could know how seldom they do.” Olin Miller American author Olin Miller is behind this quote about worrying, and I'm sure it’s one many of us can relate to. Worry itself can revolved around many subjects – financial, health, relationship, parenting, getting older, etc – the list is endless. But some of the top worries we have as humans relates to what other people think about us. This is often in terms of our personality, relationships, being attractive enough, our looks, dress sense, etc. RELATED: 8 powerful suicide prevention quotes It’s human nature to want to be loved and feel acceptance. However, this can often lead to people worrying excessively about what others think about them. In fact, science shows this is waste of time as humans spend the majority of our time not thinking about other people, but – you guessed it – about ourselves. Indeed, in 1997, Dunbar, Marriott et al found that 78 per cent of human conversations involved talking about ourselves and our perceptions of the world. Test the theory and ask yourself how often you think about others. Think back to the last time you were at the supermarket, on public transport or simply walking down the street. Try to recall one detail about another person you encountered in any of those scenarios. Not easy, is it? That’s because we’re pretty much all thinking about ourselves and our issues most of the time. So, as this quote on worrying suggests, stop fretting about what other people think about you because – most of the time – they definitely are not. 6. “If you want to be happy, do not dwell in the past, do not worry about the future, focus on living fully in the present.” Roy T. Bennett This quote on worry from author Roy T Bennett is all about mindfulness and how living in the present is our only chance for happiness. Worrying about the future can be destructive, but, similarly, raking over past events that we cannot change is bad for our mental health too. Know as rumination, this element of OCD is unhealthy and can in turn lead to depression (learn more on how to stop ruminating). RELATED: 7 powerful quotes on resilience Practising mindfulness helps us to stay in the present moment, fully embracing and experiencing every passing moment. Staying mindful as much as possible helps to keep worries about the future or past at bay, giving less chance for fear and anxiousness to infiltrate the mind. • Main image: shutterstock/Srdjan Randjelovic We hope these quotes on worrying will help you to deal with any doubts about the future or anguish from the past in a healthier and productive way. If you're feeling suicidal, please reach out to someone on one of these global helplines. You can also discuss depression, worry and anxiety with happiness.com members in our forum. happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up for free to: ■ enjoy our happiness magazine with practical life tips ■ share and support others in our happiness forum ■ self-develop with free online classes in our Academy Acceptance | Body positivity | Resilience | Meditation Written by Calvin Holbrook Calvin edits the happiness magazine, makes collage artwork and loves swimming, yoga, dancing to house/techno, and all things vintage! Find out more.

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

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

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

Mindful parenting is a tool to help you clear your mind and open your heart, says meditation and mindfulness teacher Ann Vrlak. Discover how to reconnect with yourself and your intentions as a parent by following her tips. You’re making dinner. Your two school-aged children are fighting, the dog just padded through the kitchen with muddy paws, your partner called to say they’ll be late and your teenager is tuning you all out watching something on their iPad. Just another family meal! However, this kind of stressful scenario is many parents’ “normal.” It’s why mindful parenting is very much on many parents’ minds, and even more so during a global pandemic where families are facing unprecedented stresses and uncertainty. Indeed, many parents want to know how mindfulness can help them reduce their own stress, be the good parents they most want to be, and model healthy coping skills for their kids. What is mindfulness? Let’s start with a quick look at two definitions of mindfulness: Paying attention to the present moment with kindness and curiosity. Non-judgemental awareness of your moment-to-moment experience. In its essence, mindfulness is taking a deep pause. Sometimes there isn’t a lot of space between our feelings and thoughts about a situation, and our reactions to it. We literally react without thinking, usually in a habitual way, sometimes making stressful situations worse for ourselves and our loved ones. Mindfulness is a mini reset that lets you see a situation with fresh eyes. To see things as they are with a little less baggage about the past, or worries or hopes about the future. Take a pause for mindful parenting As a parent, mindfulness is a tool to clear your mind and open your heart, to reconnect with your deepest intentions for yourself as a parent. And, at the same time, your mindful parenting shows your child how to better handle their own anxiety. So, you don’t need to understand any philosophy or complicated practices to try mindful parenting. But I wouldn’t be telling you the whole story if I said it’s always easy. What is mindful parenting and how do I do it? Close your eyes for a few seconds. Slow down a bit and pay attention to what is happening in this moment, with kindness and curiosity. Take a few deep breaths, noticing the sensations in your body as you do, letting your thoughts and feelings flow by for just a moment. Not so hard, right? Kind of relaxing. • JOIN US! Sign up to learn more about meditation and mindfulness • Now try it again, picturing the dinner scene at the start of this article. A little harder, right? Maybe a little less kind and non-judgemental? Mindful parenting is meant to help us all be more present and resourceful with exactly these busy, stressful realities of life. There are essentially two ways to practice mindfulness: Taking a few quiet minutes away from your daily activities. Inserting small moments of mindfulness in the midst of family life. Both are beneficial and, no matter which you choose, mindful parenting looks like this: Create a pause. Come into the present. Notice with kindness and non-judgement what is happening. Choose your behavior. Mindful parenting exercise So, the next time you’re feeling stressed, try this mindful parenting exercise. And the next time after that. Create a pause. Break into the stress cycle of tension, thoughts, emotions and reactions with a pause. Do something to ground in and soothe your body, like taking two deep breaths. Feel the rising and falling sensations of breath in your body. Come into the present. Are you reliving past instances of the stressful situation or worrying about the future? While this is 100 per cent understandable, it takes you out of the moment where all of your resources and choices are. Do your best to maintain attention on your breath and body sensations, rather than your thoughts and emotions, just for a moment. Body focus helps you stay in the present. Notice with kindness and non-judgement what is happening. As you pay attention, commit to a kind, non-judgmental attitude toward your experiences. Being critical creates more thinking, more worrying, more blaming. Notice, with curiosity, if you are being unkind to yourself or those around you. Noticing without judgement sounds like this: “My partner is late. This may create extra work for me.” Noticing with judgement sounds like this: “My partner is late, again! Why are they so selfish?” Get the idea? When you practice this even a little, you may notice your mind and heart calming down. You feel more inner space. That’s the time to start noticing what your thoughts and emotions are really telling you. “What am I feeling right now? What is my child feeling?” You have created a pause to see beyond the surface and ask, “What is actually going on here? What can I do to help?” You’re not analyzing, just trying to see clearly, with some kindness. Choose your behavior. These steps and attitudes help you to choose behaviour, rather than your behaviour choosing you. Kindness and curiosity, more than anything else, strengthen your ability to self-regulate your emotions, stay with your experience and respond wisely. As a parent, be mindful of your child's moods Not only that, but you will model positive coping for your children. They learn from you how to choose what’s best for them, rather than acting out of fearful feelings and thoughts. Conclusion: mindful parenting One of the most common worries parents talk about in my mindfulness classes is guilt. They snap at their child for something, feel guilty and resolve never to do it again. But, the next time the child acts out, the parent reacts just as they said they wouldn’t. They become demoralized – stuck in a stressed, reactive, regretful cycle. This kind of knee-jerk reaction – that is in conflict with your best intentions – is a hallmark of stress. Don’t underestimate the effect stress has on your body, mind and spirit. The good news is, each time you practise mindfulness, you help to balance and strengthen all three. Your actions automatically start to come more into alignment with your intentions and values. You don’t need to practice for an hour a day. It doesn’t matter how long your periods of mindfulness are, only how often and how sincerely you do them. I hope you’ll try both types of mindful breaks: taking a few minutes in a quiet place and boldly taking a pause in an unquiet situation! If you’d like to go deeper, consider taking a mindful parenting class. This could be a great gift for yourself and your entire family. Stay well. • Main image: shutterstock/Evgeny Atamanenko happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? Sign up for free now to: ■ enjoy our happiness magazine with practical life tips ■ share and help support others in our happiness forum ■ learn with free online classes in our happiness Academy Communication skills | Family activities | Happiness | Meditation | Written by Ann Vrlak Ann Vrlak is Founder of OneSelf Meditation and a meditation practitioner for over 25 years. She’s a Certified Meditation Teacher for adults and for children (the best job ever!). She loves to share how the perspective and practice of meditation can support people with their everyday stresses and on their journey of self-discovery.

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

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

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

Meditation and mindfulness are becoming increasingly popular for kids, with schools incorporating them into classes. Meditation practitioner Ann Vrlak looks at the benefits for children and explains three great meditation techniques you can practise with your own kids. Have you noticed that meditation and mindfulness courses for kids are starting to pop up everywhere? In schools and in programs devoted to children? In the same way meditation for adults has seen an explosion in the West over the last 30 years, educators and psychologists are now sending a clear message: meditation for kids is a powerful life skill. And when children learn mindfulness at a young age, we can plant seeds that grow and bear fruit throughout their whole life. What is meditation? There are so many styles of meditation it can sometimes be confusing. But meditation for kids can be put into two basic categories: mindfulness and imagination. The definition of mindfulness I like to use teaching kids is this: paying attention to the present moment, right now, with kindness and curiosity. I explain all the terms in ways they can easily understand: “paying attention,” “right now” and, most importantly, “with kindness and curiosity.” There’s a lot in that simple definition for kids to understand and to practice. Meditation for kids is a powerful life tool shutterstock/vectorfusionart There are many mindfulness-based practices for kids, many of which use the senses and the breath, to help them explore this definition of mindfulness. And imagination-based meditations use kids’ amazing power of imagination to take journeys into their body, to relaxing places or to experience different qualities like the strength and safety of the Earth. I’ll take you through an imagination exercise on grounding in the earth later in this article. Kids are very good – usually much better than adults – at really feeling what they imagine, taking in those qualities and making them their own. Why are schools integrating meditation? Ideally, schools are places where kids learn a lot about life: about different subjects from math to art; about achievement and evaluation; about friendship, peer pressure and conflict – and much more. RELATED: 7 of the best mindfulness books for kids And it’s not news that these things can be stressful for people of any age. It’s sobering to know that more kids than ever are experiencing anxiety and depression. According to the CDC, in the USA, 7 per cent of children aged between three and 17 have diagnosed anxiety (approximately 4.4 million kids), and just over 3 per cent in the same age range (approximately 1.9 million) have diagnosed depression. Research shows that at younger and younger ages, children are feeling the pressure to excel at school or to be accepted by schoolmates. So, schools are an ideal place to introduce meditation for kids. They can learn how meditation can help them cope with life challenges. There are two key reasons that meditation has become a favourite tool to build these kinds of skills. “Meditation for kids is a powerful life skill. And when children learn mindfulness at a young age, we can plant seeds that grow and bear fruit throughout their whole life.” Firstly, because over the past few decades researchers have become very interested in studying meditation in general and for kids in particular. We have many studies now that show the proven psychological, emotional and physical benefits of meditation. There's one school in the US – Patterson High School in Baltimore – that is successfully using meditation as a “time out” activity for kids if they're acting out. Called the Mindful Moment Program, this innovative idea gives kids the skills to be with themselves and calm down through meditation and yoga – and with great results. Since launching the program, suspensions for fighting have dropped, and both attendance figures and the average GPA of first time ninth graders has increased. Secondly, meditation for kids has become so valued because of the wide and varied range of those benefits. Here are just some of the strengths and skills kids can build when they practice simple, non-religious meditation practices. They have been shown to: 1. Foster self-compassion and compassion for others Remember the definition of mindfulness earlier in this article? The part about kindness and curiosity? Observing yourself, and others, with kindness (rather than criticism or judgement) builds a caring relationship with yourself and empathy for others. 2. Improve focus and concentration Many meditation for kids exercises involve paying attention to something in particular and learning what to do when your mind wanders from your task. 3. Reduce stress, anxiety and depression Meditation exercises that show kids how to connect with their bodies, breath and senses calm their nervous system. They learn how to trigger this physiological healing and, again, to treat themselves with kindness while they practice and sometimes experience difficult emotions. Meditation in schools is proving successful for kids 4. Help kids make better decisions When kids are more calm and focused, and practicing self-care, they’re better able to make good choices. 5. Enhance creativity Meditation activates and integrates many areas of the brain. Creativity is powered up! 6. Self-regulate their emotions and behavior There are meditation exercises specifically for handling tough emotions, like sadness or anger or frustration. Kids can learn powerful ways have their emotions, rather than their emotions having them. Teaching meditation to your child at home Whether or not your child’s school has meditation or mindfulness programs, you can teach them meditation at home. And one of the great things is that you will also benefit from the practice. Indeed, it’s a great way to learn together, share experiences and strengthen your relationship with your children. “Schools are an ideal place to introduce meditation for kids. They can learn how meditation can help them cope with life challenges.” So, what do meditation practices for kids look like? Here are a few simple ones you can try – two mindfulness based and one imagination-based. Try them yourself a few times before you teach them. Keep the practices short – about one minute per year of age: five minute exercises with five year olds, and so on. And keep these things in mind for all the exercises: To begin, find a comfortable position either sitting up or lying down. Take a couple of deep relaxing breaths. When your mind wanders away from the particular exercise, that’s totally fine. That’s what your mind does! Just bring it back gently to the exercise. Know these exercises have two basic purposes: to help kids strengthen their attention and to guide them toward a particular positive experience. Ask them about their experiences and share what you experienced, too. Mindfulness-based exercises 1. Swing with your breath Paying attention to the breath is a great way to soothe the nervous system and bring some calm. Start paying attention to your breath in your chest. Feel your chest moving up and down. And feel how the movement of your breath is like being on a swing. There’s an upswing and a slight pause, then the downswing and a slight pause. Then the movement starts again. The goal of the exercise is to pay attention to and feel this whole movement – including the small quiet pauses – for as long as you can. Staying close to physical sensations helps kids relax and feel grounded in their bodies. Practising meditation at home is a great way to connect with your kids shutterstock/fizkes 2. Sounds and silence This is an example of a meditation exercise that uses kids’ sense of sound. Sensory-based practices are a great way for them to become present and calm. For this exercise, you'll need some sort of chime or bell. If you don’t have one, you can experiment with a glass or bowl that makes a ringing sound when you hit it with a spoon, for example. The sound should last 10 seconds or more. Tell your child that the purpose of the exercise is to listen to the whole sound – from the time you strike the chime until the sound disappears into silence. And when they can’t hear the sound, they raise their hand. Repeat this several times. You can quietly ask your child questions before each chime. “See if you can hear the sound even longer this time.” Or, “What do you hear after the sound is gone?” Imagination-based exercise 1. Your grounding cord In this exercise, kids imagine being connected to the whole planet earth, and all the strength and safety that brings. This exercise is done best in a sitting position, on the floor or on a chair. Guide your child to feel their tailbone and where it meets the floor or chair. Ask them to imagine a cord going from the tip of their tailbone down into the earth. Start at about five feet and progressively go deeper and deeper, until their grounding cord goes right to the centre of the earth. As you go, guide the child to feel the solidity and safety of the Earth, and how they are connected to all that strength through their cord. Use your imagination, too! Create a journey of exploration about the qualities of the earth and the child’s ability to really feel them. To finish, bring the grounding cord slowly up again, right up to your child’s tailbone. Ask them to enjoy how they feel and, if they like, to describe it to you. For example, how their body felt, what they saw or heard – leave the door open to hear their experience. It will help them to imprint the experience. Takeaway: meditation for kids We’re living in a wonderful time for meditation for kids. There are many programs and resources online and maybe even in your community that offer ways to bring meditation into your lives. I’ve given you a few links to explore at the bottom of this article. Plant the seeds of meditation for your child and watch them take root. ● Main image: shutterstock/wavebreakmedia Written by Ann Vrlak Ann Vrlak is Founder of OneSelf Meditation and a meditation practitioner for over 25 years. She’s a Certified Meditation Teacher for adults and for children (the best job ever!). She loves to share how the perspective and practice of meditation can support people with their everyday stresses and on their journey of self-discovery.

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

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