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

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

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

What is gratitude meditation and how do you practise it? Sonia Vadlamani answers these questions plus explains five great benefits it brings. Plus, discover three great gratitude meditation YouTube videos to get you started. Do you want to reap more from your life – whether in the form of happiness, enriched relationships, enhanced sense of well-being or increased efficiency? Do you wish to amplify your existence and make life more meaningful, instead of feeling like you barely exist amidst the chaos of daily life? Gratitude meditation can help you achieve these things, and it's also one of the simplest meditation types you can practise. What is gratitude? Derived from the Latin word gratus, gratitude is the ability to feel thankful and show appreciation for all things good in your life. Have you ever observed how you feel a spur-of-the-moment gratefulness when someone does something kind for you, or surprised you with a lovely gesture or gift? The emotion you felt was that of gratitude, and studies show that practising thankfulness every day can help change your life for the better. In fact, scientific studies have found that gratitude can be the ‘social glue’ that promotes positive outlook, strengthens relationships, and help us to become better, happier human beings. What is gratitude meditation exactly? Gratitude meditation, as indicated by the name, is a kind of meditation centered on feeling grateful. While there are many other styles of meditations out there, gratitude meditation is one of the easiest you can practice anywhere, even in the midst of a hectic work schedule. What's more, it's also one of the most rewarding styles of meditation. JOIN US! Discover more about meditation at happiness.com. Belong to a community that cares Gratitude meditation focuses on bearing in mind various things you're thankful for in life and letting that feeling of appreciation take a stronghold inside yourself. For example, it could be appreciating family members who are always there for you, friends who always cheer you up, or colleagues who share the workload with you so you don’t have to do overtime. Great to be grateful: gratitude meditation has many benefits Additionally, you don't always have to meditate on a noticeable act – gratitude meditation also enables you to take pleasure in the simple things in life you're grateful for like the ability to see, hear, taste and walk, or something as intangible as the important lesson you learnt from a difficult phase you were going through at some point in your life. The origins of gratitude meditation Research suggests that the foundations of gratitude were inspired from religion. Mindfulness and meditation expert Jack Kornfield is quoted as saying: “Buddhist monks begin their day with chants of gratitude for their blessed lives. Meanwhile, Martin Luther described gratitude as the “basic Christian attitude”. Indeed, millions of Christians celebrate Thanksgiving every year to count their blessings and express their appreciation for all they have. “Gratitude meditation also enables you to take pleasure in the simple things in life, like the ability to see, hear, taste and walk.” Meanwhile, Hinduism advocates that “one with an attitude of gratitude is closest to achieving Moksh, or freedom from karmic life-cycles,”, states Uma Mysorekar, M.D. Do you have to be religious to practice gratitude? Of course not. Experts agree that gratitude is not limited to religious pursuits – you can be thankful for the gifts of life without being religious. Benefits of gratitude meditation There are many advantages to incorporating a gratitude meditation practice into your life. Here are five of the most important: 1. Greater sense of happiness Studies have shown that practising gratitude can consistently and effectively make you happier. Counting your blessings can make you feel more optimistic and help you develop and maintain a positive attitude throughout the day. Indeed, a study revealed that gratitude could be the most-needed positive intervention that can prevent depressive thoughts and help individuals lead a happier, content life. 2. Improved mental health Could you ever have guessed that gratitude meditation can also rewire your brain to be better equipped to deal with adversity or difficult phases of life? Practising gratitude meditation sensitizes the brain towards helpful acts and appreciable things in life, thus enabling us to break free from the endless loop of worries, rumination, fears and insecurities. 3. Stronger personal relationships Practising gratitude meditation has even been show to protect marriage and strengthen friendships. Expressing your thanks for friends, colleagues and spouse can make them feel appreciated and valued, reinforcing your bond with them and preventing miscommunication or conflict. 4. Better physical health Feeling grateful for good things in your life can make a difference in your outlook towards life, enabling you to feel better, live to the fullest and even sleep better. Indeed, grateful people are more likely to experience heightened state of mind, eat healthily, exercise more often and live longer. 5. Increased social circle Ever noticed how some people make friends effortlessly and instantly? Grateful individuals can trust more easily, express their appreciation in more straightforward fashion, and make friends with strangers with better ease. A 2014 study from the University of New South Wales (UNSW) Australia was the first to show that for thanking a new acquaintance for their help meant they were more likely to seek an ongoing social relationship with you. “Saying thank you provides a valuable signal that you're someone with whom a high quality relationship could be formed,” said UNSW psychologist Dr Lisa Williams, who co-conducted the research. Gratitude meditation: how to do it Great news: kickstarting a gratitude meditation routine is simple! All you need is a quiet corner and minimal time (10-20 minutes on average, depending on the technique you choose). “Gratitude meditation is one of the easiest you can practice anywhere, even in the midst of a hectic work schedule.” You could even start small, and simply be thankful for the basic amenities and privileges you have in life. Several experts (and even celebrities like Oprah) suggest that maintaining a gratitude journal to jot down all the things, actions, people etc you’re grateful for, can transform your outlook towards life tremendously. Here are three YouTube videos to inspire you to get your gratitude meditation routine up and running: The Mindful Movement: 10-Minute Morning Meditation for Gratitude This meditation can form a part of your morning ritual, preparing you to start the day on a more positive note. Ever feel trampled under the weight of senseless material pursuits, or dissatisfied by what you have achieved so far? Practising gratitude daily using this technique will open your eyes to the fact that what you have is enough, and that you are perfect. .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%; } Mary Kate: Gratitude Meditation To Shift Your Reality Using the powerful tool of Law of Attraction, this gratitude meditation technique shows you how to attract miracles in your life. Appreciating the smallest gestures and acts of kindness and being thankful for everything you have will help you manifest happiness and abundance every single day. .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%; } Dan Lok: 15-Minute Guided Gratitude Meditation for Abundance & Miracles Renowned business magnate and educator Dan Lok shows how to energize your day and attract abundance by being grateful for everything you have using a simple yet effective visualization technique. You begin by relaxing and asking yourself what and who all you're grateful for, and if there are things you're taking for granted. This meditation is very easy, and helps you develop more compassion, empathy and appreciation for everything good. .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%; } Round-up: gratitude meditation In conclusion, the benefits of gratitude meditation are many. Gratitude is not only a humble acknowledgment of how blessed our life is, but also a doorway for attracting abundance, happiness and prosperity our way. What's more, incorporating gratitude into our daily lives is very easy and hardly requires any additional effort. Are you getting started today? ● Main image: shutterstock/ WAYHOME Studio Liked this? Then check out Top 5 benefits of gratitude 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 Mental health | Compassion | Empathy Written by Sonia Vadlamani Fitness and healthy food blogger, food photographer and stylist, travel-addict. Sonia loves to write and has resolved to dedicate her life to revealing how easy and important it is to be happier, stronger and fitter each day. Follow her daily pursuits at FitFoodieDiary or on Instagram.

Sticking to a regular meditation practice isn't always easy. Dee Marques runs through five ways you can overcome common meditation roadblocks so you can become more consistent in your practice. Do you find it hard to stick to your meditation goals, despite knowing about the many benefits of meditation? That disconnection between knowing and doing is common, so if something is stopping you from sticking to the plan, follow these five strategies to help you develop a regular meditation practice. 1. Confront your fears A clash between thinking and doing sometimes hides a layer of fear. Common fears include self-doubt, fear of finding that meditation practice uncovers a negative self, and fearing that stillness of the mind will lead to stillness of action. All these fears are small acts of self-sabotage, which usually kick in whenever we are trying to go outside our comfort zone. To tackle this, you first need to accept that it’s all in your hands. It’s up to you to rewrite your own narrative, from a self-defeating one to an empowering one. To do this, identify the stories you're telling yourself about your apparent inability to meditate, and create a different story by actually putting it in writing. Set aside 10-15 minutes every day to do this, and don’t underestimate the power of “self-editing” your life narrative. Indeed, studies have shown how effective this is in reversing negative or pessimistic thoughts and inspiring positive actions, so don’t let fears take over. 2. Habit replacement If avoiding meditation has become a habit, you should take steps to replace it with a positive one. To do this, think about how the habit you want to change became ingrained in the first place. You probably took a series of small decisions that reinforced each other and that stuck with you because they provided some sort of benefit. For example, you may procrastinate meditation because you want to have more free time. The key is to build a new habit that offers the same benefits and motivates you to stick with it. What if meditation was your free time? What if meditation helped you manage your time better? Changing habits can help build a better meditation practice Next, find what triggers the bad habit. Do you postpone meditation when you get distracted by your phone, the TV, or other activities that are associated with free time? Write down each trigger and find a positive action to replace each one of them with. Habit replacement takes time and multiple tries, so be prepared to learn from failure. 3. Parts integration If you know the benefits of meditation but can’t get around to practice consistently, there may be a conflict of interest between your motivation and parts of your conscious or sub-conscious mind. This type of conflict takes time to uncover, but you can make the process easier by using a neuro-linguistic programming (NLP) technique known as 'parts integration', the objective of which is to help you find greater coherence between thoughts, values and actions. RELATED: Gratitude meditation: the top 5 benefits and how to practise it The principles of parts integration are similar to those used in therapies that aim to bring unity between different parts of the self, such as Gestalt, client-centered therapy, psychosynthesis, and analytical psychology. All these strategies can help resolve internal conflict by making us pay close attention to different parts of our conscious and sub-conscious selves. As conflict subsides, focus and motivation get stronger and you'll be able to achieve your meditation goals. Determine the conflicting parts in the behaviour you want to change (e.g. knowing it would be good to meditate is “the good part” and not doing it is “the bad part”). “Identify the stories you're telling yourself about your apparent inability to develop a meditation practice and create a different story by putting it in writing.” With your palms facing up, picture each part resting on each palm. Ask each part what their final intention is, and keep asking the question until you come across a positive intention. For example, “the bad part” may want you to be productive and achieve lots of things during the day. As you bring your hands together, imagine the parts’ intentions helping each other achieve your ultimate goal. Make sure you have a clear image of what this would look like. Picture this new image of a successful you taking over other parts of your body. Establish steps that will help you support the good intentions of the integrated parts. 4. Moving meditation Another common thing that gets in the way of regular meditation is feeling that this isn’t really for you. This is particularly common if you're a very energetic person who has trouble sitting still for more than a few minutes at the time, or if you get bored easily. When thinking about a meditation session, the first thing that usually comes to mind is someone sitting in the lotus position. But you don’t have to feel confined to this position as you can experiment with alternatives like walking, standing, or other forms of moving meditation. For example, you may want to try Qigong, a type of moving meditation that can help still your mind without sitting. There are dozens of Qigong movements, but you can get started with the exercise known as “Separating Heaven and Earth”. Move and meditate: your practice can be non-static Stand with your feet shoulder-width apart and with your arms to the sides. Take a deep breath while you cross your arms over your chest. Exhale slowly and at the same time lift one arm while you lower the other (keep your arms slightly bent as you do this). Repeat while you alternate which arms goes up and down, for as long as you want your meditation session to last. RELATED: Personal meditation – 7 factors to consider when choosing a style If you're concerned that moving meditation may not be as effective as sitting meditation, you needn’t worry. In several studies, Qigong practitioners reported feeling lower anxiety and stress levels, just as you would expect from other forms of meditation. Moreover, some researchers suggest that the physical exercise involved in Qigong can reduce bone loss rate and could lead to lower blood pressure too. 5. Share accountability It's true that there’s strength in numbers, and you’re not alone in your struggle, since nobody becomes an expert meditator without confronting fears and bad habits. If you don’t feel strong enough to address these issues, finding someone who's in a similar situation can help if you both agree to hold each other accountable and keep unrealistic expectations in check. Accountability partnerships work by adding an extra layer of responsibility, motivation, mutual support, and creative brainstorming, which all work together to improve goal achievement. With time and practice, you can become your own accountability partner, or help others overcome obstacles to meditation. One last thought to take away with you is: “whatever problem you face setting up a regular meditation practice, you can learn from it and thrive.” ● Main image: Colourbox.com 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.

From kundalini to loving-kindness, meditation styles can be very personal. Ed Gould looks at seven factors such as duration, location and frequency of meditation, which may affect your personal practice, to help you choose the right meditation type for you. Discovering a personal meditation style might take a while, but the benefits are definitely worth it. Indeed, developing one's personal meditation style rarely comes immediately. Even Buddha, by all accounts a naturally gifted meditator, needed time to develop his technique. In this article, we'll discuss what influences there are on our meditation practice. We'll also discuss what techniques we can use to enhance individual practices while diminishing those things which detract us. Remember that meditation is a transformative practice – one that affects our brains and consciousness – and it's best to view it as a process rather than a goal in its own right. At its best, the benefits of meditation can be seen in areas such as concentration, finding clarity and improving emotional well-being. Therefore, finding the meditative route that suits you best is generally quite rewarding. To begin with, let's examine the things that influence our abilities when developing our own personal meditation style. Factors that influence personal meditation styles Most of us, if we're honest about it, have plenty of things that influence our personal meditation style. Bear in mind that these can carry both positive and negative influences. Few of us have lives which allow us, for example, to get into a meditative state at the drop of a hat. Each of these fields of influence makes us the sort of practitioner that we are. Fresh and free: perhaps meditation in nature is your preferred style? When you're seeking a meditation style that will suit your development, lifestyle and personality best, then it's likely you will need to experiment a little. When doing so, try not to think of there being either a right or a wrong way of doing things. What you should remember, however, is that influences have an impact on you and they will ultimately affect your chosen approach to meditation. 1. Types of meditation There are many different meditation styles which you might choose to practise. And although experts may recommend one method over another, you'll find one or more that can work particularly well for your process. Conversely, certain meditative styles may not suit you or, more correctly, suit your personal approach to meditation. Many times, beginners start with guided meditation, usually based on a visual narrative. RELATED: Meditation for beginners: our Top 6 videos Kundalini and heart-rhythm meditation are both popular styles. Zazen meditation is also quite common – a Zen approach which is self-guided. A high-level form of meditation known as transcendental meditation is also popular. Each style will have an impact on how you go about meditation and it's quite common to experiment with differing approaches. 2. Length of meditation time According to Hooria Jazaieri, a researcher, teacher and psychotherapist at UC Berkeley, the length of time you meditate will impact on how successful it will be for the individual. She asserts that 10-15 minutes of mindfulness and compassion-based meditation is the right length of time for her style. Research published into how long it took smokers to reduce their intake following meditation sessions found that a mere five hours' worth over a two-week period was enough in the majority of cases. “When you're seeking a meditation style that will suit your development, lifestyle and personality best, then it's likely you will need to experiment a little.” Y.Y. Tang, et al. showed that even brief meditation training improved their group's capacity for self-control and lessened their smoking. If you're still unsure as to whether the time you spend meditating has an impact, then consider another study first published in the Journal of Psychiatry Research. The study claims that the density of brain matter in areas associated with memory, stress and empathy can increase following regular 30-minute meditation sessions. 3. Frequency of meditation Of course, you should also take into account the length of time you meditate for in the context of how frequently you do it. For some, 10 minutes a day is enough and it becomes part of a personal, daily routine. Perhaps longer periods are required if you're less frequent with your sessions. In fact, there are studies to back this simple idea up. They show that the sample groups that get the most out of meditation are the ones who do it most frequently. A notable example of this sort of research into frequency is one published in the Journal of Positive Psychology following work conducted at Stanford University. Power of one: some people prefer solo meditation, others group 4. Qualitative considerations Not all meditation sessions can be described as great successes. Sometimes the quality of the meditation session we have gone through can be stunning and sometimes less so. Usually, there's an outside influence on us which has an impact on the quality of the meditation. You can become distracted by noise or visual stimuli. Perhaps you started to meditate too soon after being busy with something else. It's also possible you so desired a successful meditation that you couldn't clear your mind as you would have liked. “Being in a place that you're comfortable in and that's distraction free is an obvious choice for developing your personal meditation style.” As creatures of habit, humans like to repeat what they've deemed to be 'successful'. But the truth is that it's not always possible to do this with meditation. Acceptance of the 'outcome' of a meditation session is a big part of whether it has been successful or not. Furthermore, no single meditation session should come into judgement based on its own merits. Each one progresses to the next and builds on the previous. So over-scrutiny of qualitative factors may be a detrimental consideration on its own. 5. Meditation settings Being in a place that you're comfortable in and that's distraction-free is an obvious choice for developing your personal meditation style. The ability to cut out 'mental noise' is often very conducive to meditation. However, you should also consider that busy places can also be fine for meditatively-minded people. In fact, meditation in schools – not places you might traditionally associate with calmness – has had good results. Try multiple settings to find which place suits your preferred personal meditation style. Remember that a setting is not necessarily a physical location, such as being at home. It might relate to other factors, like the presence of others. Another consideration would be to have a dedicated spot or a useful place which also serves other purposes. 6. Reflection and feedback Reflection is the key to understanding your own style. It's perhaps unrealistic to immediately know what has made a difference to your meditation right after completing a session. Therefore, keeping a journal of your reflections about your meditation sessions can be invaluable. Perhaps you feel the same after a session as you did before, but cannot say why. Journaling is the ideal method to use in order to work out what similarities of technique, setting and qualitative considerations there are in common between meditations. Write it out: journaling your meditation has benefits Unlike journaling, modern neurofeedback devices provide actual quantitative measurements of brain activity during meditation, and this can be very telling if you're looking for some hard data to work with. According to Tracy Brandmeyer of the Centre for Brain Research and Cognition at Paul Sabatier University in Toulouse, neurofeedback is an aid to meditation which offers the opportunity to use mobile technology in ways that assist all sorts of people. RELATED: Gratitude meditation: the top 5 benefits and how to practise it If you meditate in a group or with a mentor, feedback sessions are also a beneficial option. Members of the group or your mentors can discuss what influences your meditation has. They can also help clarify what may work better for you and what might not. 7. Self-optimization and mindfulness Making meditation a kind of target to be achieved runs contrary to many of the principles it's supposed to engender when practised. Indeed, developing a personal meditation style as a self-optimization goal is the very opposite of self-compassion. As such, striving for it can be counter productive. On the other hand, if you develop your own style along the way to a wider set of meditative purposes, then you may find more success. Focussing on short-term aspirations about your personal meditation style can also have adverse outcomes. If you have a fragile mental state or are suffering from trauma, then being overly determined to develop your own style may not be the correct path to take. Research conducted by Willoughby Britton at Brown University has already indicated that meditation can have a negative effect on certain people. Remain mindful of what the purpose of meditation is and remember that it's a progression, not an ambition. Personal meditation types: conclusions No two people are the same, so no two approaches to meditation will yield the same results. For many people, reflecting on the way they're going about meditating by journaling is beneficial, as is trying new approaches that will help to find a suitably accessible style. Consider all of the options available to you and don't be put off experimenting a little with your chosen personal meditation practice! ● Main photo: Colorbox.com Enjoyed this and want to discuss meditation styles with other happiness.com members? Head over to our forum on mindfulness and mediation and join in with the conversation... Written by Ed Gould Ed Gould is a UK-based journalist and freelance writer. He's a practitioner of Reiki.

Who exactly is Tara Brach? Ed Gould takes an in-depth look at the career of this respected writer, psychologist, spiritual teacher and meditation and mindfulness expert. With a PhD in Clinical Psychology, Tara Brach is an American psychologist and writer, mostly associated with advocating for the role of Eastern spiritual practices in Western contexts. She grew as a Unitarian and lives in Virginia with her husband, a teacher of meditation and yoga. Tara Brach helped found the Insight Meditation Community in Washington DC in 1998. This spiritual community teaches and practices insight (or Vipassana, as referred to by Buddhists). Her teaching focuses on drawing attention to the mindful attention to the inner life of people, as well as developing a full and compassionate engagement with the world. Tara Brach: meditation and teaching A spiritual teacher who travels all over America, Tara teaches online, in written form, and also in person. She has visited Europe to discuss her views on meditation and Eastern spirituality in psychology. Her teaching focuses on the application of what are essentially Buddhist teachings to bring about healing at an emotional level. Her first published work, Radical Acceptance, dealt with how practices such as mindfulness can be effective in healing trauma. Other written teachings offer similar suggestions, such as how tapping into inner peace and wisdom can help people who are going through psychological difficulties and stressful situations. “Imperfection is not our personal problem: it's a natural part of existing.” Tara Brach, from her book Radical Acceptance In person, Tara Brach is well-versed as a presenter. In addition, she teaches classes, provides workshops and leads silent meditations. Brach is also well-known as a teacher of mindfulness and meditation on the internet. She even produces a regular podcast which is so popular it's downloaded around one million times every month! Education and background Tara Brach gained her qualification in psychology from the Fielding Institute. Her dissertation centred on a ground-breaking analysis of the effectiveness of meditation in the healing of certain eating disorders. As an undergraduate, she received a double major in psychology and political science from Clark University. Tara Brach travels globally teaching on meditation and mindfulness © Facebook/Tara Brach It was at this time in her life that Brach began attending yoga classes, something which led to an interest in exploring Eastern approaches regarding inner transformation. After graduation, she chose to spend a decade in an ashram (a spiritual hermitage) where she developed techniques in concentrative meditation. Later, she attended a Buddhist Insight Meditation retreat run by Joseph Goldstein. During this part of her life, Brach trained her mind in unconditional and loving presence. “I knew this was a path of true freedom,” she says. Brach bases many of her past teachings around the processional development in her life. It's from her direct personal experiences with the role of Eastern spirituality in her own life, as well as her academic understanding of clinical psychology, that has led to her particular vision for blending Buddhist ideas with psychological ones. Written works Among the many notable works of Tara Brach is her book, Radical Self-Acceptance: A Buddhist Guide to Freeing Yourself from Shame. The book looks into how crippling self-judgements and inner conflicts can lead to futile perfectionism, loneliness and an over-reliance on self-worth based on work. In it, Brach offers interpretations of Buddhist tales and meditations to show how to overcome such judgements by a radical acceptance of one's self. “Tara Brach is well-known as a teacher of mindfulness and meditation on the internet. She even produces a regular podcast.” Another title worth seeking out is True Refuge: Finding Peace and Freedom in Your Own Awakened Heart. It deals with subject matter such as obsessive behaviour, life-changing illness and relationship breakdown. Brach has also produced a free guide to meditation which is available in several languages. This easy-to-read guide provides entry-level advice for establishing a meditative regime. It deals with hindrances to meditation and guidance on how to sustain meditation as a practice (we have some ideas of our own; check out Five strategies to help you develop a meditation practice). Online resources for Tara Brach As mentioned, many of Brach's teachings and ideas in psychology are accessible via the net, much of it for free. Although she frequently teaches in person, for many people it's the online world which has brought her vision of a blend Western psychology and Eastern spiritual teachings to the fore. You can find several online courses on mindfulness, which she developed with Jack Kornfield, at Soundtrue. We've already tried Mindfulness Daily – an app which provides daily lessons and shot meditations. Tara Brach bases many of her teachings around her life development © tarabrach.com Brach's audio podcasts, which include led meditations, can be opened in iTunes for free. Another place to listen to her talks and other audio freely is via her website which includes an integrated audio player. The archive goes back several years, so there's plenty to hear and learn from. Some of Brach's past talks are also available on video. They offer many insights into matters such as awakening consciousness, seeking internal and external truths and spiritual empowerment. While addressing from a lectern, Brach's style is engaging and often compelling while never becoming overly technical in either psychological or spiritual terminology. Her website hosts a number of these videos. She also has her own YouTube channel which includes a fascinating free-to-watch playlist named 'Finding True Refuge'. .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%; } Tara Brach: meditation talks and events As a practising psychotherapist and meditation teacher, some of Brach's talks and training sessions are for professionals only. For example, some of her groundbreaking work in showing how psychotherapists can integrate mindfulness strategies into their clinical work is conducted in academic institutions in the United States only. However, public events are online. Other than Brach's frequent work with Vipassana meditation instruction, occasional retreat teaching sessions are listed on her website. She also maintains regular updates of her Facebook page which details upcoming talks and public events. ● Written by Ed Gould Ed Gould is a UK-based journalist and freelance writer. He's also a practitioner of Reiki.

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.