How mindfulness meditation increases happiness

In today’s culture where busyness prevails, and may even be worn as a badge of honour, it’s all too easy to tell ourselves that we don’t have time for our own personal growth, mindfulness, meditation, or even for happiness. So many of us walk through our days in a trance of modern-day busyness, rushing from one task to another, rarely experiencing the beauty and richness of life. We live with an ache in our bones and our hearts, knowing that there is something more, but not quite sure how to access it.

So if you are here reading this blog because there is some part of you that believes life could feel better than it does, well done! Just being here is a great step! In this blog we’ll explore what real happiness is, and how mindfulness meditation can help you to feel happier, from the inside out.

Is wanting personal happiness selfish?

Regardless of our life circumstances, we all have the right, and the capacity, for happiness and fulfilment. Not the shiny new car or new I phone type of happiness, but the deep and enduring sense of happiness that fosters resilience, fulfilment and meaning in our lives. The type of happiness that acts like a container, holding our joy, our gratitude and our compassion. This vessel can also house our sadness, grief and sorrow in its safe confines. Allowing you to feel resilient, alive and aware, even amidst the challenges of modern-day life.

But I get it, with so much war, unrest, climate pressure and inequality within the world, it can feel selfish to take the time to experience greater happiness. It’s important to remember however, that the pursuit of happiness and fulfilment is not a selfish or indulgent act. It is quite the opposite. When we can cultivate this deep sense of happiness and well-being within us, we are more likely to contribute to our communities and to the world around us in positive ways. When we experience happiness and fulfill our hearts become open and abundant, we become less critical and more accepting. We become more present with those we love, more curious and compassionate towards the experiences of others. We feel inspired and energised to contribute in both small and large ways to our communities and to the world in which we live. We walk through our days with a sense of openness, creativity, and a generosity of mind and spirit that can touch those around us in far reaching ways.

What is the secret to happiness?

Throughout history, and across the globe, people have searched for happiness.  Explorers have sailed treacherous seas, pilgrims have walked hundreds of miles, monks and priests have commited to lives of solitude and silence. In today’s society people work long hours, tirelessly grinding away in the pursuit of happiness, convincing themselves that happiness is just around the next corner. 

Wisdom leaders from both the East and West, great poets and philosophers, neuroscientists, positive psychologists and global leaders, have all been curious about the idea of human happiness, for the conditions within which it grows, for how it feels in our minds, our bodies and our hearts. Amidst it all, there is one golden thread that ties all these theories and perspectives together. This golden thread, that happiness comes from presence, from awareness, from acceptance. Happiness comes from ‘doing’ less, and from ‘being’ more. 

Happiness is not a destination we arrive at when certain conditions are met, it is rather, an enduring quality we can grow deep within us through the acts of slowing down, cultivating present moment awareness, coming home to ourselves, and leaning into what is good, what is real, what is enduring in the world around us. 

Mindfulness meditation for happiness

Mindfulness meditation is a powerful tool for cultivating happiness, because when we practice mindful meditation, we slow down, rest in the present moment and experience the ‘being’ state. When we learn to come down from our thinking mind into our bodies, our breath and the present moment in meditation, it’s like we are strengthening our ‘being’ muscles. This means that when we are moving through our days, it will be easier to pause, take a break from striving and planning, and actually enjoy the life that is here right now.

When we cultivate our capacity for presence, for ‘being’ the ordinary moments feel more enjoyable. A walk with a friend, a warm cup of coffee, a perfect piece of fruit, a laugh with your child or a rewarding conversation at work. All these simple things feel more satisfying and contribute to our happiness because we have been present for them. 

Keen to try mindful meditation for happiness? Download the free happiness meditation here today, and learn first-hand how it feels to be happy today, not someday when …

How does meditation help with happiness?

You’ve probably heard the expression ‘happiness is an inside job’. This means that in the end, real happiness is found when we cultivate a series of inner resources that we can call upon to make the good times feel great, and the setbacks less stressful.

In other words, happiness that arises when external circumstances are met, for example, losing weight, getting a promotion or buying a new car doesn’t generally last. But happiness that is generated internally, through inner resources like gratitude, compassion, perspective, acceptance and so on, stands the test of time.
In this blog we’ll explore what these inner resources are, and how meditation for happiness is a great way to grow happy, from the inside out.

What are inner resources?

When understanding the idea of inner resources (or strengths as they are referred to in positive psychology), I like to imagine the metaphor of a strong and wise tree. Imagine yourself as this tree, standing tall in your natural environment. And imagine now that these inner resources are like the roots that hold us together, that allow us to stand strong and to feel resilient even when the winds of change and challenge blow through our environment and our lives. No one can see these roots of ours, these resources that live deep within us, underneath the surface. But they are there, feeding us, sustaining us, allowing us to feel strong, secure and resilient. 

When we walk through our days with these inner resources deep within, with these strong roots, we feel grounded. We feel able to move with the seasons of our lives with a sense of freedom, ease, acceptance and grace. 

Why do we need to make an effort to grow inner resources?

Why do we need to intentionally grow the good within us? Why don’t we grow these resources naturally without the need for effort? It all comes down to our human evolution and our negativity bias.

To keep our ancestors alive, the human brain developed a negativity bias. Whilst historically this was helpful to avoid being eaten by a lion or a bear, today it is less useful for our overall sense of happiness and well-being.  Today, this negativity bias often results in us focusing on unnecessary worries and fears and having a less optimistic outlook on life. When we add busyness, stress, anxiety or a sense of overwhelm to this negativity bias, we may find ourselves moving through our days seeing life as a whole lot of little challenges to be overcome, mishaps to be avoided, fires to be put out, rather than seeing life as a series of opportunities for happiness, fulfillment, connection, meaning and satisfaction.

Modern day life coupled with our negativity bias means we move through our days allowing negative experiences to really stick whilst those positive experiences just slide right off without having the opportunity to be absorbed into our awareness, into the detailed fabric of our minds, bodies and hearts. 

Understanding your negativity bias

Can you think back to a time when you let a small inconvenience taint your day? Perhaps you let bad traffic, a chaotic morning, a delayed train or an uncomfortable conversation with a colleague or friend really get to you.

Perhaps you can think back to a time at work when you received some overall positive feedback about your performance with just one suggestion for improvement, and instead of seeing this for what it really was, you focused only on the suggestion for improvement, taking it as a personal criticism or even as an insult. 

Maybe you enjoyed a lovely weekend with family and friends, but let one slightly critical comment made by a friend or relative really sink in and take over the overall feeling of happiness and connection that was present during this time together.

Or what about all the small acts of kindness that you receive each day, that go by largely unnoticed. When your partner makes you a cup of tea, when the person serving you at the grocery store packs your groceries with extra thought and attention. What about when a colleague holds the lift for you, when a stranger smiles at you in the street or when someone lets you out in traffic. What about all the good decisions you make, the moments in your days that go by without a hitch, the times when life just runs smoothly.

These are the moments that we let slide right off without being absorbed. These are the everyday opportunities that hold the seeds of our happiness and fulfillment. We must orientate our awareness to these moment, we must linger in these, savour them so that we can feel happy and content with our lives.

When we allow ourselves to linger in these everyday moments of happiness and satisfaction, we not only experience happiness in that moment, but we are also strengthening the neural pathways in our minds that lead to greater happiness. This practice of turning everyday opportunities for happiness into a more deeply felt, enduring sense of happiness and well-being is what world famous neuro-scientist Dr. Rick Hanson refers to as changing an experience from a state to a trait. In Dr. Hanson’s famous words "Every time you take in the good, you build a little bit of neural structure. Doing this a few times a day will gradually change your brain, and how you feel and act in far-reaching ways”.

So how do you turn an ordinary everyday moment into an opportunity for happiness. And how do you then transform this fleeting moment into a more deeply felt enduring sense of happiness and well-being?

Letting the good times land

The key is to let the good times land. This means that we stay with the positive experience for at least five breaths or 45 seconds. So next time you notice a sunset or sunrise, the changing of seasons or a beautiful sky, pause, and really take the moment in. Engage your senses, notice colours, textures and sounds. Take a few deep breaths into the moment and trust that as you linger here, you are transforming this moment of gratitude and presence into an inner resource.

Meditation for happiness

Amazingly, we can build this muscle or neural pathway by focusing our attention on past, present or future experiences of happiness or fulfillment. Pretty incredible!

Guided meditations for happiness are a powerful way to strengthen your happy muscles, especially when they involve you recalling happy moments from your past. In meditation we slow down, we enter our sensate world, and we allow the good times to actually land. Similarly, happiness guided meditations that invite you to imagine a time in your future that may be filled with gratitude, connection, compassion, awe and wonder and so on are also helping you strengthen your neural pathways for happiness.

Keen to try guided meditations for happiness so you can experience happiness from the inside out.

Download the free meditation app The Happy Habit today and try the 10- or 30-day happiness challenge for free. 

Guided Meditations for Sleep: Your Pathway to a Restful Night’s Sleep

Sleep is an essential part of our lives, yet many of us struggle to get a good night's rest. Whether it's stress, anxiety, an overactive mind, or the habit of replaying the day, sleep can sometimes seem elusive. This is where guided meditations for sleep come in and may help you in the transition from the busy day to the world of dreams. Given how many of us struggle with sleep, it’s no wonder that guided sleep meditations are the most popular form of meditation these days! 

In this blog post, we'll explore the benefits of guided meditation for sleep and provide resources for free sleep meditations.

Understanding Sleep Meditations

Sleep meditation is a specific type of meditation designed to help you relax and fall asleep. It’s your bedtime companion.  Most often it is guided and begins by getting comfortable in your bed really settling into your environment. It then invites you to focus your awareness onto your beath and allow the steady rise and fall of your chest to be soothing. From there you will be guided to relax different parts of your body through a progressive body scan. You might be asked to visualise calming environments or to practice letting go of worries, thoughts or aspects of your day that didn’t go to plan. Sleep meditations may also focus on self-compassion, forgiveness or gratitude as a way to deepen the experience of relaxation.

The Benefits of Guided Meditation for Sleep

1. Reduces Stress and Anxiety

One of the main reasons people struggle with insomnia and poor sleep is due to high levels of stress and anxiety experienced during the day, and then felt residually at night in bed. Guided meditations for sleep are designed to help calm your mind and relax your physical body, supporting your nervous system to recalibrate and unwind. 

2. Improves Sleep Quality

Not only can guided meditations help you fall asleep faster and make lying in bed feel less stressful, but they can also improve the quality of your sleep. By helping you reach a state of deep relaxation before bed, guided meditations can increase the likelihood that you'll stay asleep throughout the night.

3. Enhances Focus and Concentration

Regular practice of guided meditations can also improve your overall mental clarity during the day. By training your brain to focus on one thing at a time (like the voice or sound in the meditation), you're also improving your ability to concentrate in other areas of your life and during your days.

Finding Free Sleep Meditation Resources

There are numerous resources available for free sleep meditations. Here are a few places to start:

1. YouTube: YouTube is a treasure trove of free guided meditations for sleep. You can find everything from short, 10-minute meditations to longer ones that last an hour or more.

3. Apps: There are several apps available that offer free sleep meditation content. Some popular choices include Headspace, Calm, Insight Timer and The Happy Habit app.

Tips for Successful Sleep Meditation

To get the most out of your sleep meditation practice, keep these tips in mind:

1. Consistency is Key: Like any new habit, consistency is key when it comes to meditation. Try to incorporate it into your nightly routine so that it becomes a regular part of your day. Extra point is you can see it as a treat not a chore.

2. Create a Relaxing Environment: Make sure your sleeping environment is conducive to relaxation. This might mean investing in some comfortable pillows, using essential oils, or playing soft background music. Try as best you can to reduce light from different forms of technology.

3. Be Patient with Yourself: Remember that it's okay if you don’t fully relax or drift off to sleep during the meditations. It takes time for your body and mind to adjust to this new routine. Know that even if you don’t fall asleep, you have still received the benefits.

Meditations for sleep are the most popular form of meditation and the most common entry point into this ancient practice. They can be an effective tool for improving both the quantity and quality of your sleep. By reducing stress and anxiety and promoting deep relaxation, these meditations can help you achieve the restful night's sleep you've been longing for. And with so many free resources available, there's no reason not to give sleep meditation a try tonight!

Keen to explore a free guided sleep meditation for relaxation.

The 5-Minute Meditation You Can Do Anywhere Using a Free Meditation App, The Happy Habit app

In today's fast-paced world, overwhelm, distraction and anxiety have become common companions for many of us. Meditation is an ancient tool that can also be a powerful ally to help with the stresses of living in a complex and ever-changing world.  

The best part about meditation is that it doesn't require any special equipment or a lot of time; in fact, you can do it anywhere in just five minutes. You can try it when you wake up before your morning coffee, or during your lunch break at work. Or even in the car before you come inside after the day’s activities. The options are endless. There are also numerous free meditation apps available that can guide you through this process.

Understanding the Power of Meditation

Research shows that regular meditation can reduce stress and anxiety levels, improve concentration and memory, enhance self-awareness and self-esteem, promote emotional health, lengthen attention span, reduce age-related memory loss, generate kindness, fight addictions and improve sleep. Meditation helps at work, at home and with our relationship with ourselves.

 But even with all these benefits, it’s still so easy to tell ourselves that:

 ·         I don’t have time to meditate

·         My mind is too busy to meditate

·         I’ll meditate when … the house is tidy, the kids are asleep, the washing is done.

 This blog is here to remind you that you don’t need a quiet mind or a tidy house to meditate, and that five minutes is enough to reduce stress and calm your mind.

The 5-Minute Meditation Technique

Meditating for just five minutes a day can make a significant difference in your life. Here's how you can do it:

1. Find a quiet place: This could be anywhere - your office desk during lunch break, park bench during your morning walk or even your bed before you sleep.

2. Set a timer: Use your phone or watch to set a timer for five minutes.

3. Close your eyes: This helps to shut out external distractions and guide your awareness inwards.

4. Focus on your breath: Pay attention to the sensation of breathing in and out. Notice the rise and fall of your chest. See if you can invite the air deep into your belly. Can you hear the air as it moves in and out. Stay with the process of breathing for a few minutes, bringing to this observation a sense of curiosity.

5. When thoughts enter (they will!) see if you can give them a name. For example: rumination, replaying, worrying, planning or wanting. Then imagine these thinking habits like clouds in the sky. Allowing them to move across your awareness without you having to hold onto them.

6. Notice sounds in your environment. Notice sounds far off in the distance and sounds closer by. Have some fun with it. See if you can notice the interplay of sounds, and the moments of silence in between.

7. Scan your body. See if you can locate some tension or tightness. Now direct your breath here. Imagine that your breath is sending a wave of relaxation to these parts of you.

7. End the session: When the timer goes off, slowly open your eyes and take a moment to notice how you feel.

Using a Free Meditation App

While the above technique is simple and effective, using a free meditation app can make the process even easier and more enjoyable. You will also receive a reminder which makes it more likely you will stick with it! On The Happy Habit app, there are lots of free guided meditations that last for five minutes. These are prefect for beginners or those of us wanting to meditate more than once a day and like some instruction.

Keen to commit to a 10- or 30-day 5-minute meditation challenge for free?

Download The Happy Habit app and try the free meditation challenge.

Want more fulfilment in your life? Learn how to follow your passion, live with purpose and cultivate connection.

We all know how important it is to live a fulfilling life. In fact, we know it so well that many of us feel guilty that our life isn’t as meaningful as it should be. But how amidst the long work hours, endless emails and piles of washing can you begin to stop doing, chasing and striving, and start living more fully and with a greater sense of purpose?

In this short blog we will drop the pressure and guilt, and instead, explore simple ways you can begin to create more fulfilment in your life.

Understanding Fulfillment

Whilst a fulfilling life will look and feel different for each of us, and may change over time, we can define it generally as a deep sense of happiness and contentment in our lives. It includes finding purpose and meaning in what you do. It is important to understand that fulfillment doesn't come from having lots of money or material possessions. It’s not about climbing the corporate ladder or posting photos on Instagram. True fulfillment comes from working out what realty lights you up, and carving out time each week for these things. It’s about finding joy and satisfaction in the things that truly matter to you, such as your relationships, hobbies, and personal growth.

Finding Your Passions:

An important first step in living a fulfilling life is to identify your passions – the activities, interests, or hobbies that make you feel excited and alive. Generally speaking, passions are the things that truly light you up and bring you joy. They bring you into a sense of flow.

A great way to identify your passions is to try lots of different activities and experiences and see which ones fill you with energy, positive thoughts and a sense of aliveness. Perhaps for you it’s painting, playing sports, writing, cooking, or helping others that really lights you up and gets you in the flow state, where time disappears. Remember, your passions may change over time, and you are never too old to discover a new passion!

Setting Meaningful Goals in Life:

Given how time poor so many of us are, an important aspect of fulfilment is committing to your passions in a more structured and intentional way. Setting meaningful goals that align with your passions is a great way to do this. Goals provide a sense of direction and purpose and they stop us falling in the trap of putting things off. Start by setting small, achievable goals that contribute to your larger aspirations.

For example, if you are passionate about painting, rather than just hoping that time will magically appear in your diary or your life for painting, commit to a time each week that you will paint. Or you could set a goal to complete a certain number of paintings each month or to participate in an art exhibition. Meaningful goals give you something to work towards, eliminate distraction and bring a sense of accomplishment and fulfilment when you achieve them.

Learning and Growing:

We all know how bad it feels when we are stuck. Stuck in an unhealthy relationship, unrewarding work or stuck inside our heads. When we invite learning and growth, and the attitude of curiosity into our lives, we feel less stuck, more free and fulfilled. We can do this by embracing opportunities to acquire new knowledge, develop new skills, and expand our horizons.

This could involve reading books, attending workshops, taking courses, or seeking guidance from mentors. Each step you take towards personal growth helps you become a better version of yourself and enhances your overall fulfilment. Remember, the goal is not to reach the final destination where you are a perfect human, it’s more about enjoying the journey and practicing curiosity, non-judgement and compassion. Oh, and a sense of humour helps too!

Cultivating Meaningful Relationships:

We all know those statistics that suggest loneliness kills more people than smoking. Even so, amidst our busy over-scheduled lives, it can sometimes feel hard to offer our relationships the time and attention they deserve. As a start, we can commit to deepening our relationships by putting our phones down and really listening when others are talking to us. We can resist the temptation to plan our response, and instead, listen mindfully. We can come to every conversation and interaction with a genuine desire to learn something new.

Making time for real, face to face connections is also incredibly important. Instead of connecting on social media or via text, why not take a walk or meet a friend for coffee? You will be surprised how fulfilling a conversation where you both feel seen and heard can really be.

Practicing Gratitude:

Whilst gratitude is posted everywhere on social media, to the extent that many of us are bored with it, gratitude is still one of the most powerful practices when it comes to feeling more connected, alive and fulfilled. When practising gratitude, the motto is ‘the simpler, the better’. Take time each day to reflect on and appreciate the simple things you have, the people in your life, and the experiences you have had. Cultivating a mindset of gratitude helps shift your focus towards the positive aspects of life and allows you to find contentment in the present moment. Over time, this creates a positive cycle where you begin to notice more aspects of your life that you feel grateful for.

Expressing gratitude, whether through journaling, sharing thankful thoughts with others, or simply taking a moment and a few deep breaths to acknowledge the small joys in life, can greatly contribute to your overall sense of fulfilment.

Making a Positive Impact:

Contributing to the well-being of others and making a positive impact on the world around you can bring a profound sense of purpose and fulfilment. We often complicate this and think that our contribution needs to be huge. The truth is, you can contribute in simple and small ways and trust that this positive act will ripple out in far reaching ways.

Really listen to a friend, help someone with their groceries, cook a neighbour a meal or take in their bins. Sign a petition, volunteer, spread a little bit of kindness every day. By giving back and making a positive impact, you not only bring fulfilment to others but also experience a deeper sense of fulfilment within yourself.

Facing Life's Challenges:

Life can be tough sometimes, but facing challenges can help us grow, learn and ultimately, experience more fulfilment. Whilst we live in a culture that tells us we should hurry through, or avoid hard times at all costs, it’s wise to learn to be with your challenges and ultimately, learn from them. Each time we do, we learn more about ourselves, our inner resources and what we want in life. By accepting life's ups and downs, by cultivating an attitude of curiosity and wholeheartedness, you can enjoy the journey and find fulfilment.  

Taking Care of Yourself:

Finally, taking care of yourself is important for a fulfilling life. Again, this is hard for so many of us. So it’s important to remind ourselves that self-care is not selfish, and that it doesn’t need to take hours or cost lots of money. It could be going to bed a little earlier after a hard day, cooking yourself something wholesome instead of getting take-away. It might mean not packing your week ends full, and allowing more time for slowness, sunshine and bare feet.

Living a fulfilling life may seem like a challenge amidst the financial burdens, time constraints and everyday demand of life, but this type of contentment and meaning is possible for each of us. By understanding what brings you joy and lights you up, by setting meaningful goals, working on personal growth and relationships, practicing gratitude, and making a positive impact, you can find fulfillment and live with purpose. Remember, life doesn’t need to be perfect to be fulfilling. It’s more about opening to the full rainbow of experiences than it is about life going to plan.

Meditation is a great way to start the journey towards more fulfillment, you can start today with this free meditation.

Keen to learn how to use your passion and unique gifts to contribute to the world, read the best-selling book, Wholehearted Confidence.

What are the Best Techniques for Calming Your Mind and Reducing Stress?

Feeling stressed and overwhelmed is something many of us experience in our daily lives. Constant emails, sick kids, aging parents and the never-ending to-do lists send our nervous system into over-drive and activate the stress response. Overtime, this wreaks havoc on our mental and physical health, our relationships and our perspective on the world.  Amazingly, it doesn’t take long to de-stress your nervous system and move into the rest and digest state of relaxation. In this blog we will explore some common, and some surprising ways to relax your body, calm your mind and help you feel more balanced and grounded.

Deep Breathing:

One of my favourite sayings is ‘never underestimate the power of a few deep and intentional breaths’. Mindful breathing is one of the simplest and most effective techniques to calm your mind and relax your body. It’s almost too good to be true. The best part, mindful breathing is free, fast and you can do it anywhere, anytime.

(No one even needs to know you are doing it!). The most important thing to remember is that if you want to relax and feel less stressed, make your exhale longer than your inhale. So next time you are feeling overwhelmed or pressured, pause and take a few mindful breaths. Inhale deeply through your nose for a count of 4, filling your belly with air, and exhale slowly for the count of 6 through your mouth. This mindful breathing technique helps activate the rest and digest response within your nervous system. From here you heart rate will slow and you might notice your shoulders dropping and your belly relaxing too. End with a smile because you just offered yourself the gift of relaxation.

Mindfulness, Mindful Moments and Meditation:

We all know about the power of mindful moments, and the benefit of mindfulness on our health, but how do you actually have a mindful moment? The most important thing to remember is that mindful moments are all about coming down from your busy thinking mind into the world of your senses. You can begin by pausing, and paying attention to your breath. Feel it entering and exiting your body. Does it feel warm or cool? Does it change temperature on the way in and the way out? If you get distracted by thoughts don’t worry, that’s all part of it.

Just come back to the feel of the breath coming in and out of your body. After a few minutes you might also like to notice the sounds in your environment, both close by and far away. Have some fun with it. Can you also notice the moments of silence between the sounds? And finish your mindful moment by scanning your body, and softening any parts that feel tense. If you would prefer to listen to a guided mindful meditation, download The Happy Habit app for free and try a guided meditation.

Micro Moments of Self-Care:

Instagram would have you believe that self-care involves long baths, expensive massages or girl’s trips. In truth, micro moments of self-care are just as important as the big-ticket items we often save up for. Start by taking small steps to soothe yourself. Try mindfully enjoying a cup of tea rather than scrolling on social media at the same time.

How about sitting outside in the sun as you eat your breakfast or taking a walk around the block during lunchtime at work. Even looking out the window at the sky on the train as you travel to work can relax you.  We don’t need to wait to offer ourselves the kindness, compassion and peace that we need and deserve. We can start small, today.

Practice Gratitude:

Did you know that practicing gratitude relaxes your nervous system? Pretty cool really. So next time you are feeling stressed or anxious, take a few deep breaths and spend a moment focusing on the positive aspects of your life and acknowledging the things you are grateful for. This doesn’t mean we ignore our challenges. It means that we are willing to shift our awareness every now and then.

Remember, with gratitude it’s the simpler the better. Sunshine. Clean drinking water. A laugh with a friend. A warm bed. A walk in the park. Extra points if you can take a few deep breaths into this feeling of gratitude, imagining it like a soothing balm for your body, mind and heart.

Taking a few minutes each day to reflect on the things that went well or the people who brought joy to your life will recalibrate your nervous system and make you more resilience when it comes to everyday stress.

Connection - Seek Support from Others:

Just like gratitude reduces stress, so does human connection. A powerful way to experience deep human connection is to share with someone how you are feeling, and to be open to asking for, and receiving help.

We live in a world where we are taught to pride ourselves on being independent, so it’s natural that it might feel hard or uncomfortable when we ask for help. Start small. Celebrate the little moments when you shared your overwhelm or worry with someone and they listened and were there for you. Remember, you don't have to face stress alone; there are people who care and want to support you.

Managing stress and learning how to calm your mind is a personal journey, and what works for one person may not work for another. So don’t struggle through practices that don’t work for you. Trust yourself and your ability to soothe yourself. Trust also that what works may change over time. Explore mindful breathing, guided meditation, self-care and gratitude and see which practices feel easiest and most enjoyable for you.

Explore hundreds of guided meditations here

Unlock Your Creative Potential through Mindfulness

Do you want to live a more creative and inspired life but not sure exactly where to start?

Mindfulness is a powerful practice to support you in moving from stress and distraction to a more creative life. It is a simple practice that involves being fully present in the moment and paying attention to your thoughts, feelings and physical sensations without judgment, criticism or resistance. It also includes paying attention to your surroundings with a sense of curiosity and delight.

When you practice mindfulness, you come down from your busy thinking mind and learn to develop a sense of present moment awareness and clarity. From here, life feels more interesting and you can access your creative potential.

The Power of Mindfulness in Creativity

Mindfulness allows us to observe ourselves, and life, just as it is. When we do this, we become aware that things are always moving and changing, our thoughts, emotions, sensations and the seasons. We realize that there is a natural ebb and flow to life. From here, we can open to more creative ways of being as we feel less stuck and more free.

Breaking Free from Distractions and Pressure:

Through mindfulness and guided meditation, we learn to identify and let go of our self-doubt and perfectionism. From here, we can create a space where new ideas can flourish. We also feel more confident to take risks without fear of being judged or not succeeding. Mindfulness allows us to detach from the noise and expectations of the outside world, providing us with the freedom to explore our own ideas and express ourselves authentically.

Noticing the Beauty in the Details:

There are many benefits of mindfulness, including that it enhances our ability to observe the world around us. We can notice the small details, colors, and textures that may spark our creativity. It allows us to appreciate the beauty in the simplest things and find inspiration in our surroundings.

Whether it is the bright colors of a sunset, some complex patterns found in a flower, or the relaxing sounds of nature, mindfulness ignites our senses and in turn fuels our imagination and creativity.

Explore free meditation here.

Developing a Beginner's Mind:

Mindfulness allows us to soften our old and outdated assumptions, beliefs and expectations. We learn to cultivate what is called a ‘beginner’s mind’. This approach helps us to see life with fresh eyes and an open heart. From here, we can explore new creative possibilities, make different connections and see potential in various opportunities. This mindset also allows us to break free from creative ruts and discover innovative solutions and perspectives.

Having Emotional Resilience:

Creativity can be an emotionally charged process. We can feel inspired, excited, purposeful and fearful of being judged at the same time! Mindfulness helps us cultivate emotional resilience, allowing us to navigate the highs and lows of the creative journey.

Keen to explore your creative potential, try The Happy Habit app for free.

Include Mindfulness into Your Practice

Practicing mindfulness when you are engaging in a creative activity like drawing, painting, cooking, gardening and so on can help enhance the experience.

Engaging in Activities with Full Awareness:

One simple way to infuse mindfulness into your creativity activities and your life is to perform these tasks mindfully. Whether it's painting, writing, or simply taking a walk in nature, bring your attention to the sensations, thoughts, and emotions that arise.

You might like to notice any resistance that arises too! We live in a society that promotes productivity over creativity, so it’s natural that taking the time to be more present and mindful might make you feel uncomfortable at the start. Trust that over time, you will feel more at ease in the present moment.

Try to welcome the process and let go of judgment or expectations. Engage all your senses, notice the colors, textures, and sounds, and fully immerse yourself in the creative experience. Notice sensations in your body. Emotions as they come and go. This level of awareness enhances the quality of your work and deepens your connection to the creative process.

Creating Mindful Environment:

Creating a space in your home that allows you to feel mindful is a great strategy. You don’t need to have an entire room, it could just be a bookshelf, a corner of your bedroom, a place where you can go to meditate, read, write, listen to music and so on.

Add objects and elements that inspire you and evoke a sense of calm, focus and belonging.

Consider adding elements of nature, such as plants or natural light, which can promote a sense of tranquility and connection to the present moment. Books, pictures, candles and rugs are also great. By intentionally curating your physical space, you create an environment that supports and nurtures your creative endeavors.

With mindfulness included into your life, you can unlock your creative potential, find inspiration in the world around you, and bring your unique ideas to life. Welcome the present moment, embrace your creativity, and let your imagination soar.

Read the book Wholehearted Confidence and learn how to live a more creative and inspired life.

This blog is for people new to mindfulness, meditation and personal development. If you have been in the ‘wellness game’ for a while and would like a more in-depth and nuanced take on how to be a good human in a complex world, subscribe to my free fortnightly newsletter.

Finding Beauty in Your Imperfections and Embracing Self-Acceptance

In a world that often promotes perfection, flawless beauty standards and unachievable body image, it is important to remind ourselves that true beauty and belonging lies in embracing our imperfections and accepting ourselves for who we are (not who society tells us we should be). 

Through the practice of guided meditation, we can cultivate self-acceptance and discover the beauty that already resides within us.

Let’s explore the concept of finding beauty in our imperfections, the role of guided meditation in promoting self-acceptance, and some popular calm meditation apps that can support your journey towards happiness and self-acceptance.

Embracing Self-Acceptance:

Self-acceptance is the process of recognizing and embracing our perceived imperfections, vulnerabilities, and unique qualities. It is about acknowledging that our imperfections and contradictions are part of what makes us human and that they contribute to our individuality and authenticity. When we welcome self-acceptance, we can cultivate a deep sense of self-love, compassion, and inner peace.

The Power of Guided Meditation:

Guided meditation is a powerful tool that can help us explore and shift our mindset towards self-acceptance. It involves listening to a recorded meditation that provides instructions and guidance throughout the practice.

Guided meditations for self-acceptance often focus on identifying and letting go of the stories we tell ourselves about our flaws. From here, there is space to invite in qualities like self-compassion, gratitude and curiosity. When we look inwards, the inner critic becomes quieter and we can meet the version of ourselves who feels confident, enough and self-assured.

Meditation for Happiness and Self-Acceptance

Meditation has been proven to have numerous benefits for our mental and emotional well-being. When it comes to self-acceptance and finding beauty in our imperfections, meditation can be particularly transformative. Here are some ways in which meditation promotes happiness and self-acceptance:

Practicing Being Present and Aware of The Moment:

Mindfulness meditation helps us develop a non-judgmental awareness of our thoughts, emotions, and physical sensations. By observing the stories we tell ourselves about who we are or what is wrong with us in a spacious and non-judgmental way, we can feel less pulled in by these limiting beliefs and narratives.

Nurturing Self-Compassion:

Guided meditations often include practices that encourage self-compassion. Through meditation, we can learn to soften the voice of our inner critic and instead, practice treating ourselves with kindness, understanding, and forgiveness. From here, it becomes easier to embrace our imperfections with love and acceptance, knowing that they are a natural part of the human experience.

Letting Go of Perfectionism:

Perfectionism is rife in our society. People from all different backgrounds and life experiences have very high expectations of themselves, and how life is supposed to be. This striving for unobtainable standards often leads to stress and self-criticism. Meditation helps us get to know our unique habits of perfectionism and to soften into a more empowered and confident awareness.

Nurturing a Thankful and Appreciative Mindset:

Guided meditation can help us shift our focus from our perceived flaws or undesired qualities to the things we are grateful for. By practicing gratitude meditation, we train our minds to appreciate the beauty in our lives and develop a positive outlook.

This shift in perspective can enhance our self-acceptance by reminding us of the blessings and strengths we possess.

Developing Strength and Bouncing Back From Challenges:

Self-acceptance through guided meditation can contribute to building resilience in the face of challenges and setbacks. As we begin to accept ourselves more fully, we develop a stronger sense of self-worth and confidence. From this position, we become more able to embrace our lives more fully too, including the challenges and the setbacks. Over time, this approach enables you to not only bounce back from difficulties, but also to view them as them as opportunities for growth, awareness and self-improvement.

Discovering and Sharing Who You are and What You Feel:

Guided meditation can help us tap into our inner creativity and self-expression. By accepting and embracing our unique qualities, including our contradictions, we are more likely to express ourselves authentically.

This can lead to greater fulfillment, as we are no longer held back by fear or self-doubt, but instead embrace our true selves and share our gifts with the world.

Feel free to get started with a free meditation here.

Meditation Apps for Self-Acceptance

Did you know that in addition to traditional meditation practices, you can also use meditation apps to support your mindfulness journey?

With the increasing popularity of smartphones and technology, many individuals are turning to meditation apps as a convenient and accessible way to incorporate mindfulness into their daily lives.

These meditation apps offer a wide range of features and resources, including guided meditation sessions, mindfulness exercises, and relaxation techniques.

They cater to beginners by providing step-by-step instructions and introductory courses, making it easier for those new to meditation to get started.  These apps also often include progress tracking, allowing users to monitor their meditation practice and see their growth over time.

One of the benefits of using meditation apps is the flexibility they provide. With busy schedules and limited access to in-person meditation classes, apps offer the convenience of practicing meditation anytime and anywhere.

Whether you're at home, in the office, or on the go, you can simply open the app and engage in a guided meditation session that suits your needs.

Welcoming self-acceptance and finding beauty and acceptance in our imperfections is a transformative journey that allows us to live authentically and cultivate inner happiness. Guided meditation serves as a powerful tool to support this journey, helping us develop mindfulness, curiosity, self-compassion, and a sense of inner peace.

Including meditation into our daily lives through the large and popular meditation apps like Calm, Insight Timer, and Headspace, we can embark on a path of self-acceptance, self-love, and true beauty that emanates from within.

Or if you want a smaller, more individual experience, download The Happy Habit for free today. Beginners and seasoned meditators love the meditation app The Happy Habit app because it’s so simple and easy to navigate.

One award winning meditation teacher. One proven science-backed framework. Confidence for you that every meditation is a positive step towards your inner happiness.

This blog is for people new to mindfulness, meditation and personal development. If you have been in the ‘wellness game’ for a while and would like a more in-depth and nuanced take on how to be a good human in a complex world, subscribe to my free fortnightly newsletter.

Discovering the Power of Meditation for Well-being

If you are one of those people who feel like their mind is constantly buzzing with thoughts, making it hard to find a moment of peace; then this blog is for you! 

Our busyness of everyday life can leave us feeling mentally and emotionally exhausted, and in the midst of all the noise and distractions, finding a sense of calmness can seem like an impossible task. This is where the practice of calm meditation comes in to help.

The Struggle with Stress and Anxiety

Life's demands can take a toll on our mental and emotional well-being. Stress, anxiety, and burnout are common challenges that many people face. The never-ending flow of information and the pressure to keep up with daily responsibilities can leave us feeling drained and depleted. This can have a negative impact on our overall health, both mentally and physically.

How Guided Meditation Can Help?

Meditation offers a powerful solution to these challenges. By making meditation a part of our daily routine, we can experience a deep sense of calm, clarity, and inner peace. 

Meditation has been practiced for centuries and is known for its ability to reduce stress, improve emotional well-being, and enhance overall mental clarity. It provides a space for relaxation, mindfulness, and self-reflection, allowing us to find balance and harmony in our lives.

Understanding the Benefits:

It's important to recognize the impact that stress and anxiety can have on our overall well-being. These issues can lead to a range of health problems, including high blood pressure, insomnia, and weakened immune function. 

They can affect our mental clarity, creativity, and ability to focus. Addressing these challenges is essential for maintaining a healthy and balanced lifestyle.

Calm meditation has been shown to have a positive impact on our physical health as well. Studies have demonstrated that regular meditation can lower blood pressure, reduce inflammation in the body, and strengthen the immune system. 

It can also improve sleep quality, which is crucial for overall well-being. The benefits of meditation extend beyond the mind, influencing the body's physiological responses and promoting holistic health.

Embracing Different Practices:

The practice of meditation is diverse, with various techniques and traditions that cater to different preferences and needs. Mindfulness meditation, for example, focuses on being fully present in the moment, letting go of worries about the past or future. 

It teaches us to observe our thoughts without judgment and to connect with our inner selves. By doing so, we can gain a deeper understanding of our emotions and reactions, leading to greater self-awareness and emotional resilience.

Start with Small Steps

If someone is not familiar with meditation, it's important to start with small steps. Begin by finding a quiet and comfortable space where you can sit or lie down without distractions. You will find several free apps for calm meditation that you can try, these are available for both android and iOS, these apps can help you as a beginner. Therse guided meditation apps that can provide a gentle introduction to meditation. 

These resources often offer simple instructions and relaxation techniques to help ease into the practice. Another approach is to focus on deep mindful breathing exercises. Taking slow, deep breaths and paying attention to the sensation of each breath can be a form of meditation in itself. This mindful breathing can help calm the mind and reduce stress.

It's also helpful to set realistic expectations. Meditation is a skill that takes time to develop, so it's okay to start with just a few minutes each day and gradually increase the duration as you become more comfortable with the practice.

Seeking guidance from a meditation teacher or attending a beginner's meditation class can also be beneficial. These resources can provide personalized instruction and support for those who are new to meditation.

Ultimately, the key is to approach meditation with an open mind and a willingness to explore new practices. It's about finding what works best for you and integrating it into your daily routine at your own pace.

The power of meditation for well-being is undeniable. It offers a pathway to inner peace, emotional resilience, and overall well-being. In the moments of stillness that meditation provides, we can find a sanctuary from the chaos of everyday life and discover a renewed sense of well-being. If you want to start meditation then we recommend you get started here with free meditation.

Read the best seller book “The Ten Pathways”, by a 2022 Gold award winner; Fleur Chambers.

What Is the Connection between Meditation, Sleep, and Happiness?

Have you ever found yourself tossing and turning at night, unable to quiet your racing mind? Or perhaps you have experienced moments of unhappiness and wondered if there was a way to find inner peace and contentment. 

Well, the good news is that there might be a simple yet powerful solution that can help address both of these challenges, which is meditation. 

Let us discuss the problems many of us face in finding restful sleep and lasting happiness, and discover how incorporating guided meditation into our lives can be a transformative solution.

Restless Nights and Elusive Happiness:

Due to today's fast-paced life routine, stress, anxiety, and sleep difficulties have become all common. Our minds are constantly bombarded with thoughts, worries, and distractions that make it challenging to unwind and find tranquility. This mental clutter not only disrupts our sleep but also dampens our happiness and sense of well-being. 

The lack of quality sleep can leave us feeling exhausted, irritable, and unable to fully engage with life. Likewise, the absence of genuine happiness can leave us feeling unfulfilled and constantly searching for something more.

Harnessing the Power of Guided Meditation:

Meditation is a practice with roots in ancient traditions, and offers a powerful antidote to the challenges we face in our modern lives. By carving out dedicated time for meditation, we can cultivate a state of deep relaxation, mental clarity, and inner peace. The practice involves focusing our attention and letting go of distracting thoughts, allowing us to enter a state of mindfulness and present-moment awareness.

Improving Sleep Quality through Meditation:

When we engage in regular meditation, we train our minds to become more calm and centered. This state of mental tranquility naturally translates into improved sleep quality. By practicing meditation before bedtime, we can create a peaceful transition from the busyness of the day to a restful night's sleep. 

Meditation helps us let go of the worries and thoughts that often keep us awake, allowing our minds to settle and our bodies to relax. As a result, we can enjoy more rejuvenating sleep, waking up feeling refreshed and ready to embrace the day.

Cultivating Lasting Happiness:

Meditation not only benefits our sleep but also has an impact on our overall happiness. By practicing meditation regularly, we develop a greater sense of self-awareness and cultivate a positive mindset. 

We learn to observe our thoughts and emotions without judgment, gaining a deeper understanding of ourselves and our desires. This self-awareness enables us to let go of negative patterns, cultivate gratitude, and find contentment in the present moment. As a result, we experience a genuine and lasting sense of happiness that transcends external circumstances.

Get started with free meditation here.

Adding meditation into our daily lives can be a transformative journey, offering us the keys to improved sleep and enhanced happiness. Practicing mindful breathing through meditation can quiet our minds, find solace in the present moment, and experience deep relaxation. 

As our sleep quality improves, we awaken feeling more energized and ready to embrace the day ahead. Simultaneously, the cultivation of mindfulness and self-awareness through meditation nurtures a sense of happiness and contentment that radiates from within.

So, if you are also seeking a path to restful sleep and lasting happiness, why not give meditation a try? 

Embrace the power of this ancient practice and unlock the potential for a more peaceful, joyful, and fulfilling life. Take a few moments each day to sit in stillness, with the help of mindful breathing technique you can breathe deeply, and connect with the present moment. 

You may just discover that the answers you have been seeking have been there all along, waiting to be found through the transformative practice of meditation. There are also free apps for calm meditation that you can try.

Read the best seller book “The Ten Pathways”, by a 2022 Gold award winner; Fleur Chambers.

Insights from an Expert: Short Meditation Guide

5 most common meditation myths

Meditation is becoming more common in the Western world.

There are hundreds of meditation apps, you can take a meditation class at the gym, at work, or from your Instagram account. But even as this ancient practice makes its way into mainstream culture, there are still a lot of misconceptions out there about meditation. Let’s take a look at the five most common meditation myths and debunk them so that you can feel more confident and ready to establish your own meditation practice and set yourself up for success.

Meditation Myth #1:

Meditation is about calming your mind and reaching a place of Zen.

When people think that meditation is about stopping their thoughts, they end up sitting down and wrestling with their mind for twenty minutes. The truth is that just as our eyes are designed to see, our minds are designed to think. It’s not possible to stop thinking all together. Meditation is therefore not about stopping your thoughts, it’s about creating some space between you and your busy thinking mind. In meditation, we notice that we are thinking, and instead of getting pulled in by these thoughts, we come back to our breath and the sensations in our body. The goal is not to stop your thoughts, it’s to notice them!

And remember, even the most experienced meditators will notice that they are thinking. But they will smile and come back time and time again to their breath and their commitment to sitting in spacious awareness.

Meditation Myth #2:

You need to sit with your back straight

Sitting with your back straight on the hard floor for twenty minutes might work for some people, but for most of us it will result in feelings of tension, irritability and frustration. Comfort is key when meditating. It’s okay to have your back supported against the wall, to sit in a chair or even to lie down. Think of meditation as an opportunity to listen to your body and what it really needs. Adjust your meditation posture accordingly and feel good about trusting yourself. 

Meditation Myth #3:

You need to sit for at least 20 minutes

Sure, if you have the time, sit for twenty minutes. But also know that research suggests that even five minutes in meditation is enough to alter your mood and outlook. Start small and go from there. If you have five minutes before the kids get home from school or your train arrives, pause, close your eyes and focus on your breath. You’ll be amazed how even a few minutes of mindful breathing can relax your body and improve your outlook.

Meditation Myth #4:

Meditation is for spiritual people

Meditation is simply the practice of meeting yourself in the present moment. It includes focusing your awareness on your breath and sensations within your body. You do not need to be a spiritual person to do this. 

Meditation Myth #5:

You need a quiet place to meditate

My motto is ‘an imperfect meditation practice is better than no meditation practice’. I began meditating 12 years ago when I had three very small children. I meditated on their bedroom floors, at the park, on the couch when they were watching cartoons and so on. If you are interrupted when mediating that’s okay too. Weave the interruptions into your practice, noticing what it did to the state of your thoughts, your breath or your body. Remember that everytime you come back to your commitment to be present, you are strengthening your neural pathways for awareness and presence.

Now that you have a more accurate understanding of meditation and some realistic expectations about how meditation should look and feel, you are ready to give it a try! 

The Happy Habit app is a great place to start, with one down-to-earth Australian voice, one science backed framework for happiness that lasts, you can relax knowing that every meditation is a step towards inner happiness.

This blog is for people new to mindfulness, meditation and personal development. If you have been in the ‘wellness game’ for a while and would like a more in-depth and nuanced take on how to be a good human in a complex world, subscribe to my free fortnightly newsletter.

A Simple Mindful Breathing Technique for Centering and Relaxation

In an increasingly busy and loud world, where everyone and everything is vying for our attention, it’s important to find small moments to experience a sense of calmness and relaxation. If we want to feel resilient, purposeful and happy, we need to balance our goal orientated, multi-tasking lives with moments of presence, ease and simplicity.

These moments don’t need to be complicated or expensive. You don’t need to buy a new outfit or equipment. You can start by taking a few minutes each day to practice mindful breathing. It’s free and always available!

In this short blog, we will explore a simple mindful breathing technique that you can practice anytime, anywhere to promote centering and relaxation in your life.

Find a Comfortable Position:

Start by finding a comfortable position, whether it's sitting on a cushion, a chair, or even lying down. Really listen to what your body needs. There are no prizes for sitting up straight but being uncomfortable. Gently close your eyes if it feels comfortable for you. 

Tune into Your Breath:

We breathe all day everyday, but rarely notice it (because we are too busy thinking). Tuning into your breath is the fastest way to come down from your busy thinking mind into the present moment. Begin by simply noticing the sensation of the breath as it enters and leaves your body. Perhaps you observe the temperature of the air as it enters or leaves your nostrils?

Does it feel warm or cool? Maybe you’ll feel drawn to observing the rise and fall of your chest or your abdomen. You might even like to place your hand somewhere on your body so you can really feel the breath.  If you become distracted with thoughts that’s okay. Simply return time and time again to the sensation of breathing. Trust that this is promoting a sense of relaxation within you (even if you feel bored or uncomfortable).

Deepen Your Breath:

Begin to extend your breath. Take a slow, deep breath in through your nose, allowing your abdomen to fully expand. Then, exhale slowly through your mouth, releasing any tension or stress. You may even like to make a sighing sound as you exhale to really feel this sense of letting go of tension. As you breathe in and out, let each breath be smooth and effortless. Feel the rhythm and flow of your breath, connecting you to the present moment.

Counting Your Breath:

Counting as you breathe is a terrific way to keep your focus on your breath and promote a sense of relaxation. As you inhale, silently count ‘one, two, three, four’ in your mind. Then, as you exhale, count ‘one, two, three, four, five, six’. 

Continue this breathing pattern, inhaling for the count of four and exhaling for the count of six for about two minutes.

Allowing the exhale to be longer than the inhale sends a signal to your nervous system that it is safe to relax.

Non-Judgmental Awareness:

As you practice this mindful breathing technique, it's important to cultivate a non-judgmental awareness. This just means that you embrace all of your experience without labelling anything as good or bad.

If your mind starts to wander or thoughts arise, don’t get cross with yourself, instead, remind yourself that thinking is a natural part of meditation, and that you can return to your breath with ease and acceptance. In fact, it’s the coming back that really strengths your capacity for presence.

As you practice, you might also become aware of noises in your environment, your kids talking, a garbage truck or a dog down the road. Don’t let these sounds of life worry you. You don’t need a perfectly quiet place to meditate. It’s okay for you to be still whilst the world moves around you.

Curiosity

It’s easy to think that our breath is simple or even boring. You’ve probably heard the expression ‘just take a few deep breaths’ one thousand times. But you will discover that if you approach mindful breathing with a sense of curiosity, you’ll be surprised that your breath can be really interesting. Noticing the temperature, its feel, the sound it makes, how it fills your body and sustains you - all these aspects of your breath can hold your attention.

If you are keen to connect with your breath more, try The Happy Habit app. There are hundreds of guided meditations that focus on mindful breathing, relaxation and cultivating small moments of calm amidst our busy and often stressful lives.

This blog is for people new to mindfulness, meditation and personal development. If you have been in the ‘wellness game’ for a while and would like a more in-depth and nuanced take on how to be a good human in a complex world, subscribe to my free fortnightly newsletter.

Benefits of Mindful Breathing

Practicing this simple mindful breathing technique regularly can bring about numerous benefits for your mental, emotional, and physical well-being:

Stress Reduction:

Stress has become a common part of modern life, and its negative impact on our physical and mental health is well-documented. Mindful breathing offers a powerful antidote to stress by activating the body's relaxation response.

When we engage in mindful breathing, we activate the parasympathetic nervous system, which promotes relaxation and counteracts the "fight-or-flight" response triggered by stress. As a result, our heart rate slows down, blood pressure decreases, and stress hormones are reduced.

Improved Focus and Clarity: 

In a world filled with distractions, cultivating focus and clarity is crucial for our productivity, happiness and overall well-being. Mindful breathing serves as an anchor for our attention, training us to stay present and focused in the face of external distractions and internal chatter.

As we engage in the practice of mindful breathing, we develop the ability to let go of intrusive thoughts and gently bring our attention back to the breath. This enhances our concentration and mental clarity, allowing us to engage more fully in our tasks and activities.

Emotional Regulation: 

Mindful breathing is a powerful tool for emotional regulation. By bringing our attention to the breath and the present moment, we create space to observe our emotions without judgment. 

As we practice mindful breathing, we develop the ability to recognize and acknowledge our emotions as they arise, allowing us to respond to them in a more balanced and compassionate way.

Through mindful breathing, we cultivate a greater awareness of the mind-body connection and the physical sensations associated with different emotions. We may notice how our breath changes when we experience stress, anxiety, or sadness.

Learn how this mediation app can help you move forward to the path to inner happiness.

Enhanced Self-Awareness:

One of the key benefits of mindful breathing is the deepened self-awareness it brings. As we focus on our breath, we become more attuned to our thoughts, feelings, and bodily sensations. 

This heightened self-awareness allows us to gain insights into our patterns, habits, and triggers. Through regular practice, mindful breathing helps us cultivate a non-judgmental curiosity about ourselves. 

We can observe our thoughts and emotions with greater clarity, recognizing recurring patterns or limiting beliefs that may be holding us back. 

This self-awareness empowers us to make conscious choices and take intentional actions aligned with our values and aspirations.

Incorporating a simple mindful breathing technique into your daily routine can have a profound impact on your overall well-being. Try it before you look at your phone in the morning, when waiting in the supermarket line, whilst the kettle boils or before bed. You’ll soon discover that this simple practice is so much more than just breathing, it’s a gateway into a sense of calm and perspective, an opportunity to center yourself and get clear on what really matters to you.

If you want to read and learn more tips on meditation for happiness, or your overall well-being, then don’t forget to follow our blog.

This blog is for people new to mindfulness, meditation and personal development. If you have been in the ‘wellness game’ for a while and would like a more in-depth and nuanced take on how to be a good human in a complex world, subscribe to my free fortnightly newsletter.

Beginners Meditation: Tips and Strategies to Start Your Journey

Did you know that meditation practice has been around for thousands of years? It is known for its numerous physical, mental, and emotional benefits.

But if you are new to meditation, starting your journey might seem a little overwhelming or intimidating, but fret not, with the right tips and strategies, you can ease into the practice and experience the transformative effects guided meditation can have on your well-being.

In this short blog we will provide you with practical guidance to begin your meditation journey as a beginner, and talk about the tips and strategies. So, let’s start.

Always Choose a Quiet and Comfortable Space:

Choose a peaceful and quiet location where you can meditate without distractions. It could be a dedicated meditation room, a corner of your home, or even a spot in nature. Ensure that the space is comfortable, with minimal noise and interruptions.

Look for a location that provides you with a sense of privacy and seclusion. This helps minimize external distractions and allows you to focus inwardly.

Inform your family members or housemates about your guided meditation schedule to reduce the likelihood of interruptions. Consider turning off or silencing electronic devices to create a good atmosphere.

Make Sure to Set Realistic Expectations:

As a beginner, it's essential to approach meditation with an open mind and realistic expectations. Meditation for happiness  is a skill that develops over time, so don't expect instant mastery or complete silence of the mind. Be patient and gentle with yourself as you explore this practice.

Short Sessions Are Better:

When starting your meditation journey, it's often advisable to begin with short sessions. Shorter sessions are more manageable for beginners and help establish a consistent practice.

Starting with just a few minutes a day allows you to develop the habit of meditation without feeling overwhelmed. It also helps build your capacity to sit in stillness and gradually increases your ability to sustain focus and concentration.

As you become more comfortable and experienced, you can gradually extend the duration of your sessions.

Remember, the quality of your meditation is more important than the quantity of time spent, so even short sessions can be profoundly beneficial in bringing about positive changes in your life.

Choose a Meditation Technique:

With a lot of meditation techniques available, it's important to choose a method that resonates with you. Different techniques serve different purposes and cater to individual preferences.

Some may prefer focused attention meditation, where you concentrate on a specific object or mantra, while others may find guided meditation more helpful in providing structure and guidance.

Loving-kindness meditation focuses on cultivating compassion and kindness towards oneself and others, while mindfulness meditation emphasizes present-moment awareness.

Exploring various techniques allows you to find the approach that aligns with your intentions and supports your personal growth and well-being.

Best Thing Is to Focus on Your Breath:

Mindful breathing technique is one of the simplest and most effective meditation techniques. Sit comfortably, close your eyes, and bring your attention to the natural rhythm of your breath.

There are many benefits of mindful breathing, just notice the sensation of inhaling and exhaling, and gently guide your focus back to your breath whenever your mind wanders.

Embrace Mindfulness:

Mindfulness is the practice of being fully present and aware of the present moment. As you meditate, pay attention to your thoughts, emotions, and physical sensations without judgment. Be curious. Cultivating mindfulness can help you develop self-awareness and reduce stress.

You can get started with free meditation here.

Consistency Is Key:

Building a regular meditation practice is essential for reaping the full benefits of this ancient practice. Consistency allows you to cultivate a deeper sense of focus, presence, and inner calm.

Committing to a daily meditation routine, even if it's just a few minutes a day, helps integrate meditation into your lifestyle and allows it to become a natural part of your day-to-day activities.

Consistency also allows you to observe the cumulative effects of meditation on your overall well-being, as you gradually experience increased mental clarity, reduced stress, and improved emotional balance.

Gradually Increase Practice Time:

As you become more comfortable with meditation, gradually increase the duration of your sessions. Aim for 20-30 minutes of meditation per day, but remember that any amount of guided meditation is beneficial. Listen to your body and find a balance that works for you.

This gradual increase allows your mind and body to adapt to longer periods of stillness and concentration. It also provides an opportunity to explore deeper states of relaxation, introspection, and insight. However, it's essential to listen to your body and find a balance that feels sustainable and enjoyable for you.

Be Kind to Yourself:

During meditation, it's common for thoughts to arise or for your mind to wander. Instead of getting frustrated or judging yourself, practice self-compassion and gently bring your attention back to the present moment. Remember that meditation is a journey, and each session is an opportunity to grow and learn.

Seek Guidance and Support:

If you feel the need for guidance or support, consider joining a meditation group, attending a meditation retreat, or working with a meditation teacher. Engaging with a community or seeking expert advice can enhance your understanding and practice.

Embarking on a meditation journey as a beginner can be both exciting and rewarding. By following these tips and strategies, you can establish a solid foundation for your practice.

Remember that meditation is a personal experience, and the benefits will unfold gradually over time. Embrace the journey, be patient with yourself, and allow meditation to bring peace, clarity, and well-being into your life.

There are also free apps for calm meditation that you can try.

Read the best seller book “The Ten Pathways”, by a 2022 Gold award winner; Fleur Chambers.

This blog is for people new to mindfulness, meditation and personal development. If you have been in the ‘wellness game’ for a while and would like a more in-depth and nuanced take on how to be a good human in a complex world, subscribe to my free fortnightly newsletter.

How Do You Meditate for Inner Happiness?

In today's fast-paced world, stress and anxiety have become common companions for many. Our endless to-do lists and responsibilities send our nervous system into overdrive and our minds into repetitive thinking habits like rumination, worrying, and micromanaging.

However, there's a simple yet powerful tool that can help you regain a sense of inner balance, peace, and ultimately, happiness. This tool is meditation. Whilst there are many different types of meditation, meditation for inner happiness is a particular type of guided meditation practice that can transform your life in profound ways. But how exactly do you meditate for happiness? Let's delve into this topic and explore the steps involved.

Understanding Meditation for Inner Happiness

Meditation is an ancient practice that has been used for thousands of years to promote relaxation, focus, and self-awareness. When it comes to meditation for inner happiness, the focus shifts from relaxation towards cultivating a set of inner resources that you can strengthen during mediation and then use in your everyday life.

Inner resources such as gratitude, compassion, acceptance, perspective, purpose and calm. When you experience and grow these inner resources during meditation, it then feels easier to call upon them in your everyday life to help you feel more present for the good times, and more resilient during the tough times. The end result is less stress, overwhelm, distraction and anxiety and greater contentment, presence and even joy.

The Science Behind Meditation for Inner Happiness

The science of happiness confirms that happiness comes from having a set of inner resources we can call upon to help us navigate the ups and downs of modern life. From this perspective, happiness is an inside job, rather than a state that is generated from external circumstances, like getting a new car, a promotion or taking a holiday. This is a deeply empowering approach as it highlights how even when life on the outside feels hard, there is always a place deep inside us where we can feel present, open and optimistic. Meditation helps us access this place that is always there, it’s just often buried by the noise of everyday life.

Numerous scientific studies have also shown that regular meditation can significantly boost your happiness levels. One study published in the Journal of Happiness Studies found that individuals who meditated regularly reported higher levels of well-being and lower levels of depression, anxiety, and stress.

Regular meditation changes the structure of your brain. It increases the density of grey matter in areas associated with learning, memory, emotion regulation, and empathy. Moreover, it decreases the size of the amygdala - the part of the brain responsible for fear, anxiety, and stress.

It also moves us from the fight or flight response into the rest and digest nervous system response. From here, we can access greater awareness, perspective and purpose.

Steps to Meditate for Inner Happiness

Now that we understand what meditation for happiness is and how it works let's look at some steps to incorporate this practice into your daily routine:

1. Find a Quiet Space and Get Comfortable: Choose a quiet place, perhaps in your home or out in nature. Sit or lie down. Comfort is key when it comes to meditation. There are no prizes for sitting with your back straight on the hard floor and being miserable.

2. Focus on Your Breath: Close your eyes and bring your attention to your breath. Feel the sensation of the air entering and leaving your nostrils. Notice the rise and fall of your chest and your belly. You might place a hand on your chest to help you keep your focus there. If your mind wanders, don’t be hard on yourself, getting distracted is all part of it. Gently bring your attention back to your breath.

3. Scan your body. Notice any places that feel tense or tight. Imagine sending your breath to these places.

4. Practice Gratitude: Think about 3 things you are grateful for in your life. This could be anything from a loving family, good health, or even the simple fact that you are alive. Imagine that you are breathing this sense of gratitude deep into your body.

5. Practice Compassion: Repeat a few supportive phrases to yourself like ‘I am trying my best’, ‘It’s okay to make mistakes’, or ‘This too shall pass’. Again, really imagine that you are breathing this compassion deep into your body.

6. End Your Session Gently: After 10-15 minutes, slowly open your eyes and take a moment to notice how you feel before getting up. Does your body feel different? How about your emotions or your outlook?

Regular practice of meditation for inner happiness can have numerous benefits:

1. Increased Happiness: As mentioned earlier, meditation increases the density of grey matter in areas associated with positive emotions leading to increased happiness.

2. Reduced Stress and Anxiety: By decreasing the size of the amygdala, meditation helps reduce stress and anxiety levels.

3. Improved Focus and Concentration: Regular meditation improves focus and concentration by enhancing brain function.

4. Greater presence: Regular meditation helps you to strengthen your muscles of presence. This means that in the moments of joy, love, and connection that arise in your life, you will be able to be fully present rather than distracted.

5. Greater resilience: By cultivating inner resources like gratitude, compassion, and calm, meditation for happiness will help you to develop a set of tools that you can draw upon when life feels hard.

Meditation for happiness is a powerful tool that can help you cultivate greater presence and resilience. It's not just about sitting quietly and calming your mind; it's about connecting with yourself on a deeper level and fostering feelings of gratitude, awareness, love, and contentment. So why not give it a try? Even just a few minutes each day can make a significant difference to your overall well-being.

The Happy Habit app uses a science-backed framework for inner happiness. Are you ready to master the 10 pathways for inner happiness?

This blog is for people new to mindfulness, meditation and personal development. If you have been in the ‘wellness game’ for a while and would like a more in-depth and nuanced take on how to be a good human in a complex world, subscribe to my free fortnightly newsletter.