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  1. There are many different types of Buddhism. Ann Vrlak explains the unique components of the main four Buddhist branches: Theravada, Mahayana, Vajrayana, and Chan/Zen. You don’t need to wear a robe or shave your head to explore Buddhism. This worldwide religion is practiced by people who want tools to live more simply and mindfully, all the way to those who want to dive deep into a more spiritual lifestyle. To take a quick look back, Buddhism was born over 2,500 years ago in the region now known as northern India. With the help of a vast web of trade routes, Buddhism spread across Asia, and eventually around the world. The Buddha’s teachings were influenced by the various cultures they came into contact with, to create many different forms of Buddhism. These adaptations are both cultural and personal. For example, a culture might place high value on community. Or, someone might have a personal value of individual responsibility. The good news is, the branches of Buddhism now offer a doorway for everyone to enter. Buddhism has multiple branches: which suits you best? Let's take a look at the four most prominent types of Buddhism: Theravada, Mahayana, Vajrayana and Chan/Zen Buddhism. 1. Theravada Buddhism If you’re drawn to learning about personal awakening and responsibility, Theravada is the branch of buddhism to begin with. It is the oldest surviving branch of Buddhism and the most traditional, practiced primarily in Southeast Asia: Thailand, Laos, Sri Lanka, Myanmar and Cambodia. Theravada Buddhism has a structured, disciplined approach to spiritual growth. Building self-awareness is key – examining how the teachings are reflected in your unique life circumstances and challenges. “If you’re drawn to learning about personal awakening and responsibility, Theravada buddhism is the place to begin. It is the oldest surviving branch of Buddhism.” This school of Buddhism has a foundation of deep practice, always favouring direct experience over conceptual understanding. The ultimate goal is individual enlightenment: liberation from suffering. Theravada Buddhism is grounded and practical, with insight and mindfulness meditation as the central practices. They are integrated into daily living, as well as long periods of meditation and contemplation. This intense practice is honourable, whether it’s done by those on the monastic path or everyday practitioners. In a nutshell Theravada offers a step-by-step, structured approach to personal awakening. 2. Mahayana Buddhism The “Great Vehicle” is used to describe Mahayana Buddhism. Mahayana expanded from India, into China, Japan, Vietnam and Korea to become one of the most influential schools of Buddhism. While Theravada puts individual enlightenment at the centre of its philosophy and practice, Mahayana believes the goal is awakening for the sake of all beings. In fact, Mahayana sees individual enlightenment as a contradiction or misunderstanding. To highlight that perspective, this type of Buddhism uses the core idea of the bodhisattva. This is someone who devotes themselves to practice not only for themselves, but for others. In fact, the selflessness of the bodhisattva is said to be so pure they “hold themselves back” from total enlightenment until all beings can join them. Meditation is a key component of Theravada Buddhism For Mahayana Buddhists, development of compassion is given equal importance to wisdom. True wisdom is not realized, unless it is interwoven with compassion. So, Mahayana practice focuses more on a direct awakening of the heart. There is a wide range of practices and texts, based on the belief that there are many “skillful means” to open one’s heart. Practices include chanting, visualizations and devotions. In a nutshell If placing compassion at the centre of your spiritual life feels best to you, embracing the benefits to others, begin with the Mahayana branch of Buddhism. 3. Vajrayana Buddhism Vajrayana Buddhism grew out of the Mahayana tradition and is its most elaborate form. If you have seen any of the Dalai Lama’s rituals or temples, you had a glimpse of the complex world of Vajrayana Buddhism: mandalas, sand paintings, deities, symbols and chanting. This “Diamond Vehicle” of Buddhism came to its most intricate expression in Tibet and the Himalayan Regions of Nepal and Northern India. “Which type of Buddhism calls to you? Each has its own way to understand and engage with our human experience.” It is these rituals and objects that differentiate Vajrayana Buddhism from other schools of Buddhism. These are much more than symbolic.They are intended to directly affect your mind and energy. Contemplating a mandala, for example, does not engage your thinking mind. It resonates with a deeper way of seeing life’s patterns. This branch of Buddhism, more than others, is considered a serious commitment that depends on a relationship with a teacher. In a nutshell If you’d like to learn a casual meditation practice, one of the other types of Buddhism is best. Vajrayana Buddhism is for you if you want to dedicate yourself to consistent inner work with an established teacher. 4. Chan/Zen Buddhism Now, we go to the other end of the complexity spectrum to Chan/Zen Buddhism. In both China (Chan Buddhism) and later in Japan (Zen Buddhism), practitioners wanted a stripped-down, essential spiritual philosophy and practice. Chan/Zen Buddhism centres on ideas that might sound familiar to you: simplicity and mindfulness in everyday activities, and direct experience of the awakened view through disruptive practices. Let’s briefly look at these concepts, especially the latter. Mindfulness is core to Chan/Zen Buddhism Chan/Zen encourages mindfulness and practices around every action you take; honouring everything, no matter how small. This idea is behind tea ceremonies and creation of rock gardens. When you do simple, mundane activities, with full attention and reverence, something rich shines through. RELATED: Visualization Meditation: How to Practice it Do Buddhists Believe in God? What Goes Around Comes Around: is Karma Real? Koans are one of Chan/Zen’s most infamous tools. These are paradoxical sayings that your mind can’t untangle, so not only does it become frustrated, but it temporarily “goes offline.” When your day-to-day mind lets go, a direct experience of reality breaks through. In a nutshell If using tools to bypass your usual way of thinking is exciting to you, try Chan/Zen koans. They are creative, surprising ways to wake up your mind. Chan/Zen Buddhism is also a powerful way to begin a practice that embraces mindfulness of everyday actions. Takeaway: Types of Buddhism Which branch of Buddhism calls to you? Each has its own way to understand and engage with our human experience. The four types of Buddhism we have talked about here offer a doorway in for people with different goals and personalities. And, if you want to explore, there's no reason you can’t try all of them. See which buddhism type supports you best in areas you care about – and that might be different at different stages of your life. Curiosity is all you need to begin. ● Images: shutterstock/Dilok Klaisataporn, shutterstock/Christophe Badouet, shutterstock/Microgen happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up for free now to: ■ enjoy our happiness magazine with practical life tips ■ share and support others in our happiness forum Gratitude | Altruism | Acceptance | Ethics & Morals 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.
  2. As one of the most important figures in the fields of mindfulness, meditation and Zen Buddhism, Thích Nhất Hạnh continues to have a major influence around the world. We share some of the best Thích Nhất Hạnh quotes and take a deeper look at his teachings. Thích Nhất Hạnh is recognised internationally as one of the most influential figures in the fields of mindfulness, meditation and Zen Buddhism. Having been ordained as a monk in 1949, Nhất Hạnh has since written more than 100 books and has travelled the world, imparting wisdom and sharing his philosophy on life. Over a period of almost 70 years, Nhất Hạnh built a lasting legacy through his lessons on meditation, self-awareness, understanding, peace, love and non-violent conflict resolution. Thích Nhất Hạnh passed away in 2022 after a long life dedicated to his mission. Thích Nhất Hạnh quotes: engaged Buddhism 'Engaged Buddhism' is a term coined by Thích Nhất Hạnh, with its first known usage coming in his 1967 book, Vietnam: Lotus in a Sea of Fire. As a philosophy, it was heavily influenced by the Buddhism practised and taught by Master Tai Xu, who was influential in helping to reform Chinese Buddhism. While Tai Xu advocated what he referred to as human-life Buddhism, Nhất Hạnh developed this philosophy further. Essentially, the 'Engaged Buddhism' he teaches focuses on using the insight gained through meditation and dharma teachings to ease economic, social and political suffering within society. “When bombs begin to fall on people, you cannot stay in the meditation hall all of the time. Meditation is about the awareness of what is going on — not only in your body and in your feelings, but all around you.” Thích Nhất Hạnh The Thích Nhất Hạnh quote above actually originates from an interview with Lion's Roar magazine and perfectly captures Nhất Hạnh's core belief in 'Engaged Buddhism', which became especially important to him and his spiritual community in the midst of the Vietnam War, during which they aided those that were experiencing the horrors. Thích Nhất Hạnh's influence lives on in his quotes and books Nhất Hạnh saw the help they provided as being part of their mindfulness and meditation practice, rather than something separate from it. What this particular Thích Nhất Hạnh quote demonstrates is the belief that meditation can (and should) extend beyond the self, due to the insight and perspective it provides. Quotes on: The Enemies of Man Over the years, Thích Nhất Hạnh has often used his influence and wisdom to stress the importance of recognising the fact that the true 'enemies of man' are ideological, rather than physical. The most famous example of this philosophy being put into words came in the mid 1960s, in a letter written to Martin Luther King. In it, Nhất Hạnh wrote that the enemies of monks in Vietnam were not man, but "intolerance, fanaticism, dictatorship, cupidity, hatred and discrimination". He also opined that in the civil rights struggle in the US, Martin Luther King's enemies were not specific human beings, but "intolerance, hatred and discrimination". “When another person makes you suffer, it is because he suffers deeply within himself, and his suffering is spilling over. He does not need punishment; he needs help. That's the message he is sending.” Thích Nhất Hạnh This Thích Nhất Hạnh quote is an interesting extension of the basic 'Enemies of Man' teaching. Once again, it centres on the idea that we should not see those who do wrong as our enemies, or as people in need to punishment or retribution, but instead as people who can be helped, or who are in need of help. MORE LIKE THIS: The Hearth of Buddhism: the Birthplace of Buddha Who is Jon Kabat-Zinn, the Master of Mindfulness? Jack Kornfield: Mindfulness Teacher and Author Throughout the 1960s and 1970s, Nhất Hạnh continued to promote the virtues of non-violence, even in retaliation to violent actions. These words help us to understand the deep-rooted beliefs that made this possible for him. Quotes on: embracing science Another key teaching that has come to define Thích Nhất Hạnh's philosophy is his view that traditional Zen Buddhist practices can work in conjunction with science. In particular, he embraced Western psychological research and utilised aspects when teaching Buddhist Psychology at Vạn Hanh Buddhist University and Cornell University. RELATED: How to Practice Buddhism For Beginners It's only through embracing science in this way that ancient wisdom can play a meaningful role in the modern world. This concept is explored in several of Nhất Hạnh's published works, including the 1992 book, The Diamond That Cuts Through Illusion and Understanding Our Mind from 2001. “Aware of the suffering created by intolerance, we are determined not to be bound to any doctrine, theory, or ideology, even Buddhist ones. Buddhist teachings are guiding means to help us learn to develop our understanding and compassion. They are not doctrines to fight, kill, or die for.” Thích Nhất Hạnh Appearing in his 1987 book entitled Being Peace, this quote from Thích Nhất Hạnh emphasises the extent to which he discourages dogmatic adherence to any particular set of teachings, because such inflexible attitudes inevitably lead to conflict and, ultimately, suffering, rather than happiness, peace and contentment. Instead, one of Nhất Hạnh's most important philosophies is related to the value of being open to new ideas, being willing to challenge existing ones and being adaptable to new research, evidence and technology. There is, after all, wisdom in letting go of bias and recognising that the concept of 'truth' can be fluid, rather than absolute. Thích Nhất Hạnh travelled all over the globe, sharing his knowledge Quotes on: love and infatuation In more recent years, Thích Nhất Hạnh's teachings have placed an emphasis on the concept of love and on defining precisely what it is. In his 2015 book How to Love, he argues that the ideas of 'love' and 'understanding' are inextricably linked. “Understanding is love's other name,” he writes. With this as the starting point, Nhất Hạnh is able to de-construct the difference between love and infatuation. Love, he says, is about understanding another person and their suffering. Infatuation, on the other hand, is a distraction from one's own suffering and understanding is replaced with fantasy, illusion and projecting ideas onto someone. “If our parents didn't love and understand each other, how are we to know what love looks like? The most precious inheritance that parents can give their children is their own happiness.” Thích Nhất Hạnh Finally, this Thích Nhất Hạnh quote, which also appears in his 2015 book How to Love, neatly sums up one of the most significant conclusions he draws, which is that love is something which can be seen and learned. “If we have happy parents, we have received the richest inheritance of all,” Nhất Hạnh writes. As Maria Popova points out, this is in-keeping with what psychologists know about the role of 'positivity resonance' in learning how to love. Once again, this quote shows how Thích Nhất Hạnh's traditional Zen Buddhist philosophy can operate in perfect harmony with modern scientific research and reasoning. ● Images: d nelson - arrival, CC BY 2.0, Duc (pixiduc), CC BY-SA 2.0 and mettabebe - Thich Nhat Hanh at festival in Da Nang, CC BY-SA 2.0 happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up for free now to: ■ enjoy our happiness magazine with practical life tips ■ share and support others in our happiness forum Gratitude | Acceptance | Altruism
  3. The benefits of Vedic meditation are many: improved sleep, clearer thought, and lowered stress. Meditation teacher Ann Vrlak explains how to practise this ancient meditative form and guides you on the power of the vedic meditation mantra. Vedic meditation is an ancient form of meditation practice – in fact, it’s the very first. The many styles of meditation that you see today all originated from this original practice. The source of Vedic meditation is the Vedas, a series of texts that form the basis of Indian philosophy, all branches of yoga, and the science of Ayurvedic medicine. For centuries, all three of these disciplines have had an enormous impact on people’s health and well-being around the world. The Vedas lay out a comprehensive path to a happy and meaningful life through experiential learning. When you practise Vedic meditation, you will go on a journey of self-discovery and apply what you learn to all aspects of your daily living. So, what is Vedic meditation? Vedic meditation is centred on a mantra – a phrase that is repeated either out loud or silently in your mind. “Mantra” is made up of two Sanskrit words: “man” which means mind, and “tra” which means vehicle or transport. So, a vedic meditation mantra is a vehicle to take your mind from one place to another: perhaps from the busy activity of your day-to-day mind to a deeper, quieter place, that is often covered up by that activity. Vedic meditation uses mantras, and can be done at home The most ancient mantras are in the Sanskrit language because Sanskrit is what’s known as a ‘vibrational’ language. What does that mean exactly? It means that the sound of the words, their vibrations, create the experience of the words’ meaning. For example, the Sanskrit word for peace is “shanti.” It’s said that when “shanti” is repeated, the sound itself invokes the feeling of peace. Or when the word for compassion, “karuna,” is repeated, you will be filled with a feeling of compassion. “When you practise Vedic meditation, you will go on a journey of self-discovery and apply what you learn to all aspects of your daily living.” And you probably already had experiences of how relaxing sounds can be. The sound of a running river. Or birds singing. In fact, you don’t relax through thinking about the river or the bird, but from the sounds themselves. Similarly, using a vedic mantra meditation gives your brain something innately healthy to focus on – a break from a busy mind. RELATED: What Is a Sound Bath Meditation and What Are Its Benefits? It’s worth pointing out that Vedic meditation also helps you to be more mindful and do one thing at a time (something which is deeply calming). Indeed, studies have shown that multitasking is actually stressful for our minds and bodies and, in fact, it may not even be truly possible. What are the benefits of vedic meditation? So, before explaining how to practise Vedic meditation with mantras, let’s take a look at its main benefits. If you feel you are healthy, what would that look like to you? A generally healthy person would: Sleep well Vedic meditation nurtures a healthy nervous system. It activates your parasympathetic nervous system, the part of your body that governs relaxation and rejuvenation. Additionally, it helps to reduce stress chemicals that accumulate in your body, and allows a deeper, more restful sleep. Feel relaxed and be able to relax when needed Anxiety and stress are epidemics in our modern world. The relaxing effects of vedic meditation can be used any time you’re aware of being anxious or stressed. And the healing, anti-anxiety effects build over time and lower your overall stress level. Think clearly and creatively Have you ever noticed that when you’re anxious it’s hard to think? The ability to relax in the moment and have a generally low stress level allows your brain to work better. Areas across your brain work together more efficiently so you are more creative and productive. When your nervous system is rejuvenated, you have more resources at your fingertips to respond to your life wisely and compassionately. Be emotionally balanced and calm Your emotions have physical and mental components that can become a vicious cycle, creating upset or intense suffering. Just as your thinking becomes clearer and more holistic through vedic meditation, your emotions also become clearer and more grounded. Have all the energy you need Because Vedic meditation activates the rest and rejuvenate part of your brain, because you’re sleeping well, and because you’re reducing your stress level, your energy levels should soar. Be content Taken all together, doesn’t this sound like a recipe for contentment? You are physically rested and relaxed, and your thinking and emotions are clear and calm, supporting you in your best intentions. All of these things make your connections and relationships with people easier and more fulfilling. And, you have energy for the things that matter to you most. How to practise vedic meditation First, it’s important to know you don’t need any religious or spiritual belief to do Vedic meditation. All you need is a mantra, a few minutes of quiet, and a spirit of adventure. As I mentioned earlier, traditional mantras are in Sanskrit. Give one of the vedic meditation mantras below a try. If for any reason you’re not comfortable with them, you can use words in your own language, like “peace” or “compassion.” How to do vedic meditation in 6 steps Decide on a length of time to practice and do your best to stick to it. You can start with 10 minutes and build up to 40. 1. Choose your mantra. Here are a few traditional Sanskrit mantras OM. The primordial mantra, the sound of the universe or, in Indian philosophy, the sound of pure consciousness. Repeating this mantra can help you let go of personal worries and connect with the universal sound. SO HUM is another ancient mantra which means 'I am that'. Not only can you connect with pure consciousness, you can experience yourself as that consciousness. OM MANI PADME HUM is a lovely mantra meaning “the jewel in the lotus.” Lotus flowers grow in mud. This mantra invokes your power of transformation, your ability to overcome things and find the jewel in difficulty. 2. Find a quiet space When you’re first learning any kind of meditation, it’s best to take time away from your usual daily activities in a quiet space. It can be as simple as a comfortable cushion or chair in the corner of a room. As you become more experienced, it will be easier to close your eyes for a few minutes of practice wherever you are. Find a quiet spot to practise vedic meditation 3. Sit and connect with your body Take a comfortable sitting posture, physically relax as much as you can, and let your attention gently scan your body. Take a few deep breaths, letting go a bit of any tension or stress each time you exhale. 4. Use your mantra Bring your mantra to mind and, if you like, its meaning as well. Know there’s nothing you need to do or create; you’re simply repeating your chosen mantra. Start by repeating it softly, out loud. Focus on the feeling of the sound, how the vibrations feel in your throat, your heart, your stomach – wherever you feel it most. “Using vedic meditation mantras nurtures a healthy nervous system and helps to reduce stress chemicals. It also allows a deeper, more restful sleep.” When you find that your attention has drifted to a memory or a plan or anything else, that’s all part of the practice. Notice where your attention is and gently come back to repeating your mantra. After a moment or two, start to repeat the mantra more and more quietly, until you're repeating it silently inside. RELATED: Turning Pain Into Compassion: Tonglen Meditation 9 Science-Backed Benefits of Meditation Does Meditation Really Work? Here's What Science Says If you like, you can lengthen the silence between the repetitions, with the mantra coming out of and going back in to silence. If you find you become distracted in longer silences, come back to repeating the mantra more often. 5. Returning to body awareness When your practice time is almost done, let go of the mantra and bring your attention back to the physical sensations in your body. Again, gently scan your body and notice if areas of your body feel different than before. Also, notice the state of your mind and your emotions. There’s no right or wrong way to feel, just notice what is here for you. 6. Close with a breath When you’re ready, end with another few deep, relaxing breaths. The takeaway: what is vedic meditation? Just like any other activity or skill you learn, getting the full benefits of vedic meditation and mantras takes time. However, by practising it you will become sensitive to subtle body, mind and emotional states – becoming a keen observer of yourself. Indeed, you may notice quite quickly small shifts in your stress level, mood and well-being as you practice. And, you may find, like so many people do, that the act of vedic meditation itself creates an oasis where you experience just a little more relaxation, a little more contentment, and a little more joy. A little of any of these experiences goes a long way in improving your happiness levels! ● Images: shutterstock/Zdenka Darula, shutterstock/fizkes 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 ■ share and support in our happiness forum Gratitude | Acceptance | Altruism | Volunteering 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.
  4. 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.
  5. There is a force in the universe that is active in us, and is a great resource in our quest for a animated life and a conscious world. this force exists and is with us — indeed, it is in us — making use of it hinges on a crucial factor: the nature of your mindset. What’s Wrong with our Mindset? Mindset, This is an embracing concept — it does not stand for a rigorously scientific view, nor does it stand for a purely fictional one. But it does stand for a view of the world that people can recognize as their own. This is an embracing view, encompassing the whole gamut of values and feelings associated with one’s beliefs and convictions regarding the nature of the world. In the current scientific literature, there is a more rigorous but also more limited concept: this is “paradigm.” Originally developed by philosopher of science Thomas Kuhn to describe the fundamental changes in physics wrought by the shift from the Newtonian view of physical reality, to the Einsteinian relativistic view, in the course of the past decades the concept of paradigm has acquired a wider meaning. It extends from the concept of physical reality to a general concept of what we hold to be the nature of reality. We can speak of a materialistic paradigm, a vitalistic paradigm, a classical Newtonian paradigm, or a new quantum-science paradigm. Whether we give it thought or not, we all hold some variety of paradigm, even if it is not consciously recognized and articulated. This is also true of the concept of “mindset.” We all dispose of some variety of mindset, and that mindset is active and influential for us whether we recognize it or not. There is something fundamentally wrong with the mindset of most people in the modern world. That mindset is antiquated and misleading. People holding it are focused on acquiring material goods and fostering their own wealth, power and influence. They adopt a wasteful and often ostentatious lifestyle. They think that individuals have little or no influence on the way the world is going, and so there is no real need for individuals to feel responsible for the way the world is actually going. Life is a struggle for survival, where the fittest survives. Popular wisdom such as “make the most of your opportunities and never mind what comes after you — you only go around once” and “the world out there is a jungle, so take care of your own interests, because nobody else will care for it” are fairly typical examples. This is how the mind of the typical modern person is set to perceive the world. The values and behaviors inspired by the modern mindset have led to critical conditions in our social, economic, and ecological systems. They have fractured the integrity of the human community, dividing it into we and others, drawing the line in reference to common interests, or competing and perhaps opposing interests. This creates competition and conflict, and gives rise to violence. It leads to an unsustainable world. If we the modern mindset doesn’t change and evolve, we endanger not just our own well-being, but the survival of our species, but also we endanger the survival of all beings on planet earth. How to Change Your Mindset — Start with yourself. But how do you go about it? The first step is to ask yourself some fundamental questions. How do you relate to people, society, and nature around you? Are you part of them, or are you outside and perhaps above them? The honest answer you give, testifies to the nature of your mindset. Adopting an up-to-date mindset is not a quixotic endeavor: The shift from competition to reconciliation and partnership: a change from relationships, organizational models, and societal strategies based on competition to relationships and models based on principles of healing, reconciliation, forgiveness, and male–female partnership. The shift from greed and scarcity to sufficiency and caring: a change in values, perspectives, and approaches from the traditional self-centered and greedy mode toward a sense of the sufficient and the interpers onal concern of caring. The shift from outer to inner authority: a change from reliance on outer sources of “authority” to inner sources of “knowing.” The shift from separation to wholeness: a recognition of the wholeness and interconnectedness of all aspects of reality. The shift from mechanistic to living systems: a shift of attention from models of organizations based on mechanistic systems to perspectives and approaches rooted in the principles that inform the world of the living. The shift from organizational fragmentation to coherent integration: a shift from disintegrative, fragmented organizations with parts set against each other to goals and structures integrated, so they serve both those who participate in the organizations and those around them.
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  6. Hi, Struggling to fall asleep at night? Looking for a simple and effective solution to achieve a restful sleep? This 5-minute, 20-second guided meditation is the perfect solution for you. I've created this mainly because I think alot of people could find this helpful.
  7. I know not what tomorrow may unfold, Or where the roads, as yet untrod, may lead; but i know There are no borders, only wind. Like you, I was born. Like you, I was raised in the arms of dreaming. Sometime, We’ll read the meaning of our tears, And we’ll understand. reddit- alexis karpouzos.mp4
  8. I just manifested some cool stuff with this new meditation I'm currently using. I had been struggling before to meditate and to manifest my desires, but since I went past that, I can now help people join me to manifest their desires. If you're having any problems related to meditation, don't hesitate to reach out to me, coz I'm always here to help.😇I'm using this free meditation technique that works for me, but I'd love to hear what everybody else is using. Let's do this!
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  9. Disease to Ease is a path that is set by the blend of Yog, Ayurveda, and Dhyaan, and it is a holistic approach to healing and wellbeing. Kaivalyadhama is one such institution that has been at the forefront of this movement, offering courses and programs that combine these ancient sciences to promote optimal health and wellness. Ayurveda, the science of life, emphasizes the importance of balance and harmony in the body, mind, and spirit, while yoga focuses on physical postures, breath control, and meditation to cultivate inner peace and strength. Dhyaan, or meditation, is a practice that brings awareness to the present moment, allowing individuals to connect with their inner selves and find peace amidst the chaos of daily life. Together, these practices provide a powerful foundation for healing and transformation, allowing individuals to move from a state of disease to a state of ease. Through the guidance and support of Kaivalyadhama, individuals can discover the tools and practices they need to create a life of health, happiness, and wellbeing.
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  10. Day after day, my voyage ends, the words die out on the tongue, and the time come to take shelter in a silent obscurity. And one day, under the great sky in solitude and silence, with humble heart shall I stand face to face with the abyss. Then, I think, I will understand. Then, I think, I will understand, why there is such a play of colors on clouds, on water, and why flowers are painted in tints, why there is music in leaves, and why the waves sending their chorus of voices to the heart of the listening earth when I sing to make you dance. f964cae4330cf51190e9fd5d175b8bbf.mp4
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  11. Hello, to all who are looking forward to becoming the best being they picture themselves. I can say it is not an easy road, there will be sleepless nights, days where you can't stomach anything, crying out of the blue, but we are not in this alone. REMEMBER we are NOT in this alone! There's nothing wrong with asking for help, we all don't have it together so why act like it. I'm not ashamed to say I have a therapist, but let's be real they are not always a phone call away, so we have to seek out ourselves. One place I love to visit is Pinterest for inspirational quotes, I seek out to friends/family who I feel that I can trust, and vent. Greatness requires a lot of focusing on yourself and tuning away the distractions so let's seek it together. I'm always here for anyone who wants to open up.
  12. Hello, my name is Maciej. I am the creator of the relaxation channel on Rumble. Creating relaxation music is also my passion. I would like to share with others what I do and I want it to bring positive benefits to others as well Thank you very much for all your support, it helps me to develop further and continue my passion. Best regards and have a nice day! 💗 Link to my channel: White Noise Meditation
  13. Mandala coloring benefits are older than you think. Tine Steiss looks at the advantages – such as relaxation and increased creativity – and traces the history of the mandala. You've seen them everywhere. In line at the supermarket, the bookstore, paying for petrol when you fill up your car; the list is infinite. Recently, mandala coloring books have inundated almost every aspect of printed media. But why? In fact, there are many great benefits of mandala coloring for adults. Some of these rewards are quite surprising, and others are more obvious. Here's a quote for you: “Everything the Power of the World does is done in a circle. The sky is round, and I have heard that the earth is round like a ball, and so are all the stars. The wind, in its greatest power, whirls. Birds make their nests in circles, for theirs is the same religion as ours. The sun comes forth and goes down again in a circle. The moon does the same, and both are round. Even the seasons form a great circle in their changing, and always come back again to where they were. The life of a man is a circle from childhood to childhood, and so it is in everything where power moves.” (cited in Neihardt, 1961:32-33). Colour your life: the benefits of mandala are many A quick history of these fantastic circles reveals humans have been fascinated with them for all of recorded time and perhaps even longer. Nature is full of circles. The moon, flowers, the cycles of seasons and movements of wind. Every culture on earth has some connection with circles. Whether it be from the way they construct buildings and temples to methods of meditation or dance. The symbol of a continuous life cycle, circles travel far and wide, yet remain visible in everyday life. Various religions and philosophies look to circles and more specifically, mandalas, as a journey to the true self. Each layer of the mandala represents a different part of life. Ultimately a mandala is infinite and supports the Buddhist and Hindu claims to reincarnation. What do they have to do with happiness? Often times mandalas are used for meditation. Some practices involve tracing the lines of a mandala with one's eyes, creating a high level of concentration and sense of present-moment-awareness. Similar to the meditation technique of staring into the blue of a candle's flame. Other times they represent prayers or gods. Like a visual mantra, offering peace of mind to the believer. This stillness and awareness mandalas can create is what scientists want to learn from. There are many studies proving the benefits of using mandalas for gaining self-awareness, self-expression and even conflict resolution. How these 'reflections of the self' (Carl Jung) help us achieve greater happiness is simpler than you might think. Drawing circles brings us back to our center. The circle is everywhere in nature: it brings stability to an unstable situation or mind. Once balance returns, the mind and body can begin to function properly again. Thus resetting the purpose and goals one has or finding new ones in a time of uncertainty. Here are only a few of the top benefits of mandala coloring: Helps to stabilize blood pressure increases creativity and self-awareness art therapy reduces anxiety and relaxes muscles self-confidence: freedom to color outside the lines if you want If you're unsure how to start a mandala on your own, there are lots of good resources to find out how. Our writer Tine Steiss has tried her hand at drawing mandalas and found them beneficial. She's created a heart mandala for you to print out. ● happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up for free now to: ■ enjoy our happiness magazine ■ share and support in our happiness forum ■ develop with free online Academy courses Self-care | Meditation | Painting and drawing | Crafts Written by Tine Steiss Tine is part of the happiness team. She's an artist, meditator, media engineer and MBSR teacher. If she's not traveling she's working on turning her rooftop terrace into a garden paradise. Find out more about her on Instagram.
  14. Hello, my name is Antonica. I am a creator of a relaxation channel. Creating relaxation music is also my passion. I would like to share with others what I do and I want it to bring positive benefits to others as well Thank you very much for all your support, Best regards and have a nice day! 💗 Link to my channel: https://youtube.com/@antonica
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  15. Which are the best happiness apps out there on the market? Rae Bathgate selects the top six that help boost your well-being. Apple coined the phrase “there's an app for that,” and it's true many of us tend rely on our smartphones and apps for so much these days. There are apps for music, dating, exercising, health, transport, learning new languages, and even tuning a guitar. But what are some of the best happiness apps out there? There are so many happiness apps these days, how do you know which are the best? Well, below I review six of the top science-based happiness apps to reveal their strengths and weaknesses. The best happiness apps are, first and foremost, free (at least for a trial run). Many also use Cognitive Behavioural Therapy (CBT) as a basis for their concept. While apps are indeed very different than an hour of talk therapy with a counsellor, the way that apps can work within the realm of CBT is to try to modify your thinking patterns and by helping you to change patterns of behaviour through repetition. This can be of help if you are trying to stop ruminating. Who uses happiness apps? There are various reasons why self-care apps can be a positive addition to your life and push you a little bit closer towards your quest to happiness. They're more common than you think, and people already tend to use the iPhone, an extension of themselves, as a way to learn more about and to be more in tune with their mind. Get appy: which happiness apps boost your well-being? Indeed, according to Nature, about 29 per cent of “disease-specific mobile health apps” are focused on mental health. For example, two common mental health related apps for more dire circumstances are the PTSD Coach app or FOCUS for users with schizophrenia. While these two don't illustrate why the average happy hunter uses happiness apps, they have some of the same benefits. So, can an app really make you happier? First of all, the best happiness apps are helpful for those with a busy schedule, as they are always available. After all, you never know when you’ll need help. The app also interacts positively with the user. Just like getting constant notifications or updates on social media might be stressful, receiving reminders to do a task or maybe an affirmation just when you need it could help you feel a lot better. “Apps within the realm of CBT try to modify your thinking patterns and by helping you to change your patterns of behaviour through repetition.” While not all the apps are free, many beat the cost of going to see a mental health professional, and, what’s more, the stigma of going to see a specialist unfortunately still exists. Some of the advantages of using happiness apps are: You can practice them everywhere; If you use them as much as you use your smartphone, you'll use them regularly; It can remind you to be happier if you forget; Many of them are cost effective, if not free. Of course, it's important to remember that happiness and health apps are an excellent way to keep working towards better mental health at the forefront of your everyday life and can consolidate healthy habits, but even the best happiness apps by no means replace visiting a mental health professional, or even just simple human contact. Think of these happy apps like vitamins – supplements are great, but they can never replace the real thing. So, without further ado – and in no particular order – here's our pick of the best happiness apps on the market right now. 1. Happify Android: Free iPhone: Free Happify comes in both website and app form, and claims to: increase happiness through fun activities and games; help you learn life-changing habits based on science; reduce stress and build skills for a happy healthy life. The Happify app has various “scientifically validated tracks” that are suggested to you after you take a short questionnaire detailing your life and health. Each track has a theme and is divided into parts (usually four). These are then divided into activities, ranging from guided meditations to reflective writing assignments to fun games. How many tracks depends on if you pay the monthly subscription or downloaded the free version. .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%; } Happify app: an overview of this happiness application For the more socially minded, there's a community page with inspirational comments from other users. You can add your own too to brighten someone else’s day since it’s proven to make you feel happier. There are 58 'core activities' to begin with, with different variations, adding up to an amazing 1,200 various activities in total. These activities were designed with the help of a psychology professor, and they range from asking you to write down what you’re looking forward to in general, or looking forward to doing for a friend. Each of the 58 activities has a “Why it works” icon next to it, to explain you more about the science behind the fun games. Every two weeks, your phone gives you a happiness check-in. “While not all the best happiness apps are free, many beat the cost of going to see a mental health professional.” The reception for Happify app has been overall positive. In fact, 86 per cent of the app's users reported feeling better about their lives after just two months of using it during testing, with many reporting feeling more motivated and productive, indicating that it helps people to solidify positive, helpful habits that are the framework for a more confident and happy life. Happify app allows you develop life-changing habits Users can also access Happify Daily – free content based around happiness – as well as the Happify community and forum. And, if you really feel the app is working for you, you can unlock the full range of actives and reports by subscribing to Happify Plus. So, as a recap, here's why you should download the Happify app: It helps you build resilience for stressful experiences; It helps you build happy, healthy habits tied to positive thinking; Since even reflecting on happy memories releases happiness hormones, you can boost your well-being by making a digital scrapbook to remind you of sunnier pastures when you feel blue. 2. Happy Habits Android: free iPhone: unavailable The Happy Habits app describes itself as relying heavily on the principles of CBT, and that it works by helping to “create the conditions for happiness in [the user's] life. It starts out by giving its users a 119-item test to assess their happiness based on 14 factors; then, they administer results and suggestions, through games and soothing audios to talk you through your quest for happiness. Another Happy Habits feature are Emotion Training Audios. These are to help with managing emotions so that you can be more aware and cultivate a more positive attitude, best used when you feel overwhelmed by anger, sadness, or stress. Happy Habits: a sneak peak inside this well-being app Then, if you're feeling particularly anxious, you can also use the Relaxation Audios to unwind and to learn deep relaxation. Or, for those of you who like to find out more about the concept and the history of the pursuit of happiness, there's their Choosing Happiness Audio to delve into the idea of and search for well-being. For those of you who like to cross things off of a list, the Happy Habits app also features a Customisable Happy 'to do' list. “The best happiness are free (at least for a trial run). Many also use Cognitive Behavioural Therapy (CBT) as a basis for their concept.” Like most of the best happy apps, it's gamified, which means using it is fun, rather than a chore, with a points feature that helps you to keep track of progress. Users who like to write and keep track of their thoughts will be happy to know that the app also has a happiness journal for writing personal affirmations and recording positive events to look back on later. The Happy Habits design is a little retro, but it uses positive colours like yellow and orange, and it’s customizable. So, a recap of why you should use Happy Habits: It's based on CBT, a method that's proven to help depression and anxiety; It has a large variety of calming audios for you to listen to in the car, on the bus, or at home; It gives you a gratitude scrapbook to look back on when you need to cheer up. 3. SuperBetter Android: free iPhone: free Building resilience – the ability to stay strong, motivated and optimistic – even in the face of change and difficult challenges is tough. But the makers behind the SuperBetter app believe that using their tool will unlock your heroic potential so you can overcome tough situations and achieve goals that matter most. RELATED: Happiness podcasts – 8 that we rate At the heart of SuperBetter is the Live Gamefully® method, a framework that brings the psychological strengths and mindset of gameplay to real life. The method promotes new levels of personal growth as a result of stress and change. That's why it's called SuperBetter. A key part of building happiness is developing resilience. While bouncing back from life’s challenges is important, it’s not easy. SuperBetter makes the process easier by taking you through a series of activities that help you build resilience while reducing anxiety and depression, leading to a happier life. .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%; } XX Feeling super: SuperBetter founder Jane McGonigal The SuperBetter app has gamified the process of building happiness by creating short and simple activities that you complete as you head off on quests to build happiness-boosting skills. Completing the activities provide you with quick wins to jump-start your happiness journey. With SuperBetter you become the hero of the app, as you gain points and power by completing and tracking daily activities. Simple tasks such as taking a walk or drinking a glass of water count as a step toward your ultimate goal. You can also do it with a secret identity and superhero story of your choosing. The SuperBetter lets you collect power-ups on your quests, fight off bad guys, and get help from allies. One of our best happiness apps: SuperBetter Another unique thing about the SuperBetter app is that it's heavily science-backed. A study by the University of Pennsylvania in Philadelphia found that when people played SuperBetter for 30 days, their mood improved, symptoms of anxiety and depression decreased, and self-belief to achieve goals increased. So, a recap of why you should use the SuperBetter app: Gamified and fun; Helps you to build resilience, adopt new habits, improve skills and strengthen relationships; Research has shown it has positive results. 4. HAPPY Android: free iPhone: free OK, call us biased, but we really think our own app, HAPPY, is also one of the best happiness apps on the market too! One of the most significant factors to impact our happiness is a sense of community, and that's what HAPPY, our own well-being app, focuses on. Many of the apps on this list aim to improve our mental health, foster resilience and actively build our capacity to live happier lives by offering concrete personal exercises such as gratitude journals, mindfulness exercises, creating healthy habits, etc. These are all practical measures which we at happiness.com highly recommend. However, they are primarily done in solitude and through introspection. .embed-container { position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%; } .embed-container iframe, .embed-container object, .embed-container embed { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } The HAPPY app makes use of the key feature of the happiness.com platform – community. It's a happiness app that allows you to be in touch with people worldwide to share your struggles and support each other. To find strength in our shared humanity, our imperfection, and our deep care for each other and the planet. HAPPY is an app that aims to build a community and to use it to elevate your well-being through: Joining a conscious, global community. Engaging in big topics and intimate conversations. Sharing common interests and new perspectives. Building mutual support through shared struggles. Everyone experiences ups and downs, but how do we master the downs skillfully? The HAPPY app facilitates a safe and mutually supportive community where tools, practices and experiences enable everyone to live happy and fulfilled lives. HAPPY: our well-being app focuses on community For example, are you awake at 3am full of anxiety? Share your struggles live on the HAPPY app, and who knows where in the world someone else will be awake who relates to your experience and has kind words of support. Maybe you are in the metro on the way to work, and you can be the person who is offering those accepting words and emotional support. The HAPPY App is the mobile addition to happiness.com: your pocketful of happiness. Making the healing power of human connection – the happiness community – accessible on your phone. 5. Happier Android: unavailable iPhone: free Happier is an Apple app on a mission: to make sure you appreciate life to the fullest. Happier app was developed by Nataly Kogan, a TEDtalk speaker who emigrated from Russia when she was young and went through hard times, escaping oppression in the Soviet Union while her family got on their feet in the Detroit projects. Allegedly, Kogan vowed to find happiness, first looking towards success and wealth to achieve it. Quite understandably, this did not lead her where she wanted, so she turned towards her father's work – science – to see what next steps she could take. Happier app: an overview of what's inside In practice, the app works by helping you to be "more present and positive throughout the day," working like a life appreciation platform, or a personal life coach. Each day it prompts you to write what you're most grateful for, be it the sun shining on your back, a moment spent with a loved one, making every stoplight on the street, or getting your favourite ice cream – you can even add pictures • JOIN US! Discover more tips on happiness with our open and inspired community • These are moments that you might not notice if not for Happier, with which you can "create, collect and share those tiny positive moments." Ways you can use it are to lift your mood, take a meditation break, or enjoy the moments that make your day happier. “Happier app works by helping you to be 'more present and positive throughout the day', working like a life appreciation platform, or even a personal life coach.” The Happier app is portable and can be used on Apple watch as well, acting as your gratitude journal. It also offers “bite-sized, expert-led courses,” to teach you more about the practice and science of happiness on which the app is based, breaching subjects like strength, calmness, and gratitude. What's more, it works as a sort of happiness social media platform, where you can connect to those around you (if you want, since sharing publicly is entirely optional) and get inspired by their gratitude posts. There's something very zen about Happier, an app which urges you to think of happiness, not like a feeling, but more like a muscle to be trained and on which you can rely on your day-to-day life. .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%; } So, here's a recap as to why you should use the Happier app: Instead of selling you unattainable happiness, it helps you to appreciate what you already have; To keep a picture, easily updatable scrapbook on what you're most grateful for; It helps you learn more about the science behind positive psychology. 6. Yolife Android: free iPhone: free A relative newcomer into the happiness app scene, Yolife is described as 'your personal coach to live longer in good health'. Indeed, the vision of the Yolife founders is to add 15 healthy years to the lives of at least one million people in the world. And what does great health bring? Greater happiness, that's what. Signing up via log-in or Facebook, the first stage of Yolife involves completing an engaging health consultation, answering questions about your health, habits, exercise, social life and such. Your responses determine just how many extra healthy years they suggest you'll live in good health. .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%; } Love life: Yolife wants you to live longer in great health Furthermore, with each answer you give there's a scientific explanation behind it and the chance to read more. Indeed, Yolife is thoroughly research-based, using clinical studies and advisory board for input. The design is modern and sleek, with a refreshing sense of humor in the texts, too. After completing the consultation you can see how many estimated healthy years you have. What comes next is your personalized programme of activities which aims to boost those healthy years further by helping you to discover which areas you have the greatest potential to improve. The programme includes classes on subjects such as optimal sleeping conditions, the purpose of life, sex makes you live longer (!), different ways of fasting, and plenty more. “The vision of the Yolife app is to add 15 healthy years to the lives of at least one million people in the world.” Yolife co-founder Tassilo Weber has his own definition of happiness which is very much present in the app: "I'm not only an entrepreneur, I also studied philosophy and still consider myself a philosopher by heart. Therefore, the pursuit and definition of happiness has always been a major topic in my life. And that influence cannot be hidden, as you use the Yolife app. The happiness app Yolife has a sleek, smart design “There's even one full session called “A formula for happiness”. It boils down to two things: 1. Find and follow a purpose. 2. Stay healthy for as long as possible. With these two pillars in place, happiness has the best chance to thrive. As Yolife is an app that helps you to live longer in good health and guided by purpose, I consider happiness as one of the main value propositions that we intend to bring to at least one million people.” So, here's a recap as to why you should use the Yolife: Science-backed suggestions on practical life changes; Track your progress and growth Sleek, modern design and great colours; The best happiness apps: conclusions Of course, using these happiness apps alone won't be enough to change your life. Spending too much time on your smartphone – even on happiness apps – won't give you time to put what you learn on these apps into practice. Still, there is science to back up the claims behind these programs. For example, a meta-analysis of 51 “positive-interventions” like mindfulness activities, gratitude writing, and goal-setting found them to “significantly enhance well-being and decrease depressive symptoms.” More specifically, one of the main ideas behind the majority of these apps, counting your blessings, has been proven to make you happier. We invite you to try out what we think are the best happiness apps to see what works best for you, and what pushes you to do the little things that will make your life better. Let us know below in the comments which ones have helped you the most! ● happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up for free now to: ■ enjoy our happiness magazine ■ share and support in our happiness forum ■ develop with free online Academy courses Learning | Mindfulness | Meditation | Coaching Written by Rae Bathgate Rae Bathgate is an American journalist based in Barcelona, where she enjoys sunlight, yoga, and bookbinding.
  16. HOW TO PROTECT YOUR VULNERABLE HEART (From a letter to a friend) “Your vulnerability is a gift, my love, of course. But please, offer it only to those who truly want it, tender it only to those who sincerely appreciate it and can offer their own tenderness in return, otherwise you will hurt yourself in the long run, and a kind of lonely, resentful despair will take root. Give your precious fragility to those who truly desire – and are willing - to step into a sacred field of deep listening with you, who want to work hard with you to create a safe, empathic, trustworthy and enduring connection. This will not happen overnight. It will take more than words. It will take time. Months. Years, maybe. Perhaps decades. As you are learning, it’s easy to talk about vulnerability. It’s easy to say “I love you”, and speak convincing, uplifting, inspiring words about closeness, love, empathy, deep connection, and “sharing our hearts”. We feel good speaking these words and we want to believe in them. But words are meaningless, empty, unless they are proven in the crucible of connection. Let us not live in hope, and let us not merely pay lip service to the idea of closeness. True friendship, which is love, asks of us our blood, sweat and tears, and even “empaths” can have trouble with being empathic, as you are finding out. Here is the truth: Some beings want your vulnerability and some do not. Some are willing to put in the work, and some are not. Some can handle your vulnerability, and some cannot, at this point in their lives, anyway. Some will say they want your truth and your love and your friendship, but are incapable of actually offering or receiving it. (No judgement here. We all can be more or less self-absorbed or narcissistic at different times in our lives, can’t we?) At worst, those who do not want your vulnerability will ignore it, shame it, or blame you for feeling how you feel, needing what you need and thinking what you think. They will use your vulnerability against you, break your trust and break your heart, ridicule you for being how you are, even call you names. You will leave interactions feeling reduced, unworthy, unheard, unsafe. You may end up blaming yourself, but this may just be a sign that you need more protection from such a person, better boundaries, more space, less closeness. Listen to your body. Yes, if you listen to your body, you will learn who to open your heart to and who to distance yourself from emotionally and even physically. You will learn who is safe, and who is not, despite all the words. You will sense - energetically - who is truly ready and willing to receive the gift of your vulnerability, and who is not. Who truly wants your fragile, open heart, and who does not. It’s okay to draw and redraw boundary lines over time. (Your boundaries are an expression of your power). It's okay to share more then to decide to share less. To open up, and to close down again as you gather new information and perspective. To take one step forwards… and two steps back. Love loves the opening and the closing too, the forwards and the backwards of the dance of intimacy. You do not have to be vulnerable with everyone you meet, and especially not when you first meet them. You do not have to share your heart – your truth, your thoughts, your feelings, your desires, your dreams, your hopes and your fears - until you feel ready, and you may never feel ready, and that’s okay. Don’t let anyone pressure you into opening up. You do not owe anyone anything at all. (And remember, you don’t have to share anything with me that you don’t feel safe to share, dear one. Anything at all, ever.) Your vulnerability is a gift you can give to those who have proved they are ready, willing, and able to receive it. Sometimes you may have to learn through trial and error. You may feel you have shared too much, so you can pull back. Or perhaps you will find the courage to offer a little more vulnerability than before, and see how it’s received. You will spot patterns over time. You will see how someone responds to your open heart. You will not be able to see everything in the beginning. Hope and the mind’s fantasies of love can blind you. Stay connected to your gut. It will not lie. When you find someone who can truly receive your vulnerability, over time, and can offer their open heart in return, rejoice! As you know, it is this safe, empathic, consistent and reliable relational field, this sacred space that accepts us exactly as we are, brokenness and all - in other words, the presence of God - that ultimately heals our deepest trauma.... whether you find this warm love in a friend… or a lover, a partner, a family member, a therapist, a healer, a pet, an imaginary figure of light, a two hundred year old tree… or in the deepest recesses of your own beautiful self…. So yes, your vulnerability is a precious gift, my love, but to whom are you offering it? Who has the maturity, courage, trustworthiness and strength to fully receive it, and consistently reflect it back to you? Who truly wants you, the authentic you, the unmasked you, the raw and unfiltered and imperfect you? Who simply talks about love and empathy and connection and family… and who actually does the hard work of meeting you, deeply listening to you, valuing and honouring you, in a real and embodied way? These are the questions you are being guided towards now, my love, as you rediscover your true worth…” - Jeff Foster
  17. As a meditation teacher embodiment is vital. I face the question of how to maintain my daily practice regularly. Here are some of my approaches and I hope to hear more tips and explore more ideas with you. - Develop a routine: Most days I practice before I even really leave the bed. I wake up, open the balcony door, wrap the blanket around my shoulders and start with a 20 minute guided meditation. - Be kind to yourself: do not beat yourself up over having skipped a day or two. This is the same as losing your focus during the meditation. Simply begin again. Your best is good enough, and sometimes your best didn't include the meditation. - Use the moments you have: It doesn't have to be a perfect time, perfect location, perfectly silent. Learn to see opportunities for meditating. When you are doing the dished, commuting, walking the dog, ... learn to check in with yourself at random moments during the day.
  18. Eastern perspective and medicine, beginning in out of date India and China, have commonly regarded body structures and the presence processes occurring inside as resolute. Their phrasing lives somewhere close to plan and ability and recognizes explicit components in the human body, tending to the movement of life energy and, in some sense, guides for that stream that don't come close to actual plans apparent by Western science and prescription. The chakras are the energy networks in a singular's normal field and are responsible for their physiological and state of mind as well as unambiguous social affairs of organs. All basic components of the human not permanently set up by energy that turns in the chakras. These can be portrayed as "whirlpools implied," and in Indian, they are considered "energy detonates" or "wheels." https://www.digistore24.com/redir/437658/Healing77/ The course of energy change happens exactly in these core interests. Crucial energy, close by blood, courses around the meridians in the chakras and drives all organs and structures in the human body. Right when the scattering in these meridians falls apart, the human body becomes powerless to various issues. A shocking insurance procedure, arranged explicitly to battle such stagnation is Chi Gun, an old Chinese methodology for self-recovering which incites the energy networks. Chi Gun assists people with conveying the genuine energy by scouring express districts connecting with the different chakras. There are 49 chakras referred to in the Vedic Canons, seven of which are basic; 21 are in the resulting circle, and 21 in the third circle. According to the Vedis, there are various energy channels provoking different regions from the chakras. Three of these channels are crucial. The first, called "shushumna," is vacant and is moved in the spine. The other two energy pathways, "ida" and "pingala", are arranged on either side of the spine. These two channels are the most powerful in a large number individuals, while "shushumna" stays flat. The seven basic chakras turn at high speeds in the collection of sound individuals yet tone down amidst jumble or with impelling age. Right when the body is in a genial balance, the chakras stay somewhat open. Close chakras can'thttps://www.digistore24.com/redir/437658/Healing77/
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  19. You know, it is often said that “Happiness is Free” irrespective of whatever one is going through in life. Well, sometimes, to get happiness and stability in every area of one’s life, there is a price to pay. Mental health, financial and emotional stability and intelligence, regular sleep pattern, balance between work life and social life are some of the problems or issues that are quite paramount these days especially if one follows online conversations on social media. Some people have sought therapy like meditation as a way of escaping from the issues mentioned above. While meditation has worked for some, otters haven’t been that lucky. For those that still want to give meditation a try, Genie Script by Wesley Virgin is by far the best solution or therapy if you like, for the issues we mentioned in the second paragraph of this post. https://bit.ly/3zyWeDN
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  20. Hello everyone and welcome to my YOUTUBE channel! I download & make relaxing and visually beautiful videos for you to enjoy from the comfort of your home! I love to create music and my aim is to show you how beautiful the world is by taking you on a journey with amazing videos and calming music! My videos are ideal for sleep, study, meditation and stress relief. So, you will find a lot to listen too on my channel and you'll discover many ways to relax! Thank you for watching and for all of your support!! PS Music Therapy, Therapy by sounds of Nature, Religion prayers & meditations, Affirmations, views of nature, cities & villages and etc. STOP STRESS & RELAX ! Please, watch & subscribe & Like !!! https://shortest.link/3R3w
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  21. Nor angel, nor man, nor brute,Nor body, mind, nor he nor she,Before the sun, the moon, the earth,Before the stars or comets free,Before even time has had its birthand the Causation’s law,there was the immortal dream of lovethat embraced everything.
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  22. Dealing with the difficulties that life throws at us can be a struggle, but by staying resilient you can cope better and feel stronger. So, from writing it all out to practising forgiveness, here are five science-baked strategies for building resilience. People often try to cope with difficult situations and stressful periods in their lives by simply putting on a brave face – or even burying their heads in the sand and pretending that their problems aren't happening. The issue with this approach is that it fails to deal with the feelings that the situation brings up. Indeed, burying negative feelings for a long time can lead to anxiety and/or depression. Resilience refers to your capacity to recover from difficulties and ability to bounce back. Instead of pushing yourself or simply surviving, building resilience techniques will help you to stay resilient and cope better with the inevitable challenges that life throws at all of us. Staying resilient: 5 techniques to try There are many times throughout our life journey when will need to try and stay resilient. It could be because we are experiencing problems or conflicts at work or at home. Or it may be due to a more traumatic event, such as the death of a parent, serious illness, or losing a home. Of course, being and staying resilient doesn't mean that you won't experience difficulty or distress. However, by building and strengthening your resilience, you'll give yourself a better chance of coping with stress. Start by practising these five strategies for building resilience during times of adversity. 1. Tell a different story Have you ever gone over and over something bad that's happened to you in your head? Perhaps you wonder how you could have behaved differently? Known as rumination, this reliving of painful experiences does nothing to help us move on and can even lead to depression. Instead, you need to find ways of resetting your thoughts. One way to do this is called expressive writing. This involves writing down anything that comes into your head, on whatever is bothering you. This will allow you to examine your thoughts and confront them. You don't have to be great at writing; the aim is just to get your thoughts and feelings out. The write way: stay resilient by putting your thoughts on paper A study from 1998 compared expressive writers with those who wrote about superficial topics. It found that those who carried out expressive writing for four days were healthier six weeks later and also happier up to three months later. Another exercise is called 'finding silver linings'. Although it first it may not seem as though there are any benefits to a bad experience, in fact, if you did deeper you may gain insight. Perhaps this challenging experience you've been through has shown you who your real friends are, or taught you that you're stronger than you thought. These exercises will help you feel less pessimistic and you can maintain the benefits by continuing to practice them and stay resilient. “Instead of simply surviving, staying resilient helps you to cope with the inevitable challenges that life throws at you.” This resilience-building technique is also backed up by science. A 2014 study showed that finding silver linings daily for three weeks helped participants become more engaged with life afterward. It also decreased their pessimistic beliefs over time. 2. Confront your fears Adopting the practise of rewriting the narrative is useful when dealing with past problems, but doesn't help when dealing with present fears. How can we handle things that have yet to happen? You can start by slowly building up your tolerance, and gradually pushing yourself a little further every time. RELATED: Resilience quotes – 7 powerful sayings to inspire you For example, if you're nervous about taking a long-distance flight but would one day like to visit Australia, begin with a short flight and gradually extend your travels. As you become more comfortable with spending longer in the air, work your way up to a long-haul flight. This works by slowly desensitizing you with gradual and increased exposure to a situation you're afraid of or uncomfortable with. 3. Meditation Meditation and mindfulness are great tools to build resilience. They help us to stay resilient by bringing us back to the present, rather than living in the past or worrying about the future. These techniques also help us to deal with negative feelings. You can try programs like Mindfulness-Based Stress Reduction (MBSR), which are designed to show you how to use meditation to improve your mental and physical well-being. Here at happiness.com, we have a free online MBSR course you can take. RELATED: 7 mindfulness tips for staying engaged There are also techniques like body scan meditation, which can be used to identify where you hold stress in your body and teach you how to relax. Or, you can develop a more mindful relationship with food, rather than turning to junk food when you're stressed. Multiple studies have shown that MBSR has many health and psychological benefits, especially for those struggling with chronic disease or mental illness. Present (un)tense: become more resilient with meditation 4. Be kind to yourself We're often much harder on ourselves than we would be on other people, and think that we're alone in our fears. But being kind to yourself is essential to your well-being, so ensure you can stay resilient by practising self-compassion, and be as kind to yourself as you would be to others. This strategy to build resilience involves a three-step process: Start by being mindful of your feelings, but don't judge them. Simply acknowledge them. Remind yourself that everyone feels this way at some point. Finish by giving yourself permission to have these feelings and accept yourself as you are. If you find this difficult, ask yourself how you would treat a friend who was experiencing the same problems: you would almost certainly show kindness to them, so do the same for yourself. You can also try writing a letter to yourself, making sure it contains only words of compassion and acceptance. Be kind to yourself: self-compassion builds resilience 5. Forgiveness Forgiving others may be difficult, but holding on to grudges is also not a route to happiness. How can your well-being develop properly if you're living in the past? Begin by acknowledging what has happened, but then decide to give up your feelings of resentment so that you can move on. Contrary to what you might believe, forgiveness is for your own sake, not that of others; you will benefit from understanding other people more or finding ways in which you can learn from a painful experience. Remember that everyone is human, and the person who wronged you may be suffering their own issues. “Meditation and mindfulness are great tools to build resilience. They bring us back to the present, rather than living in the past or worrying about the future.” A 2011 study tested forgiveness against the alternatives — ruminating on negative feelings or repressing them— and found that cultivating compassion meant participants felt more empathy, positive emotions and feelings of control: all signs of building resilience and staying resilient. The takeaway: How to stay resilient We all experience difficulties in life and some of us cope with the stress better than others. However, if you're struggling, you can learn skills to build resilience and stay stronger. Viewing negative experiences in a different light can help you to stay resilient and teach you how to cope with difficult situations in the future – something that will inevitably occur at various points throughout the rest of your life. ● Main image: Colorbox.com Written by Guest author We're happy to publish articles by guest authors that will broaden the perspective and bring new insights. If you're interested in publishing an article here on happiness.com, please contact us.
  23. 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.
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