The Happier Life Project

Day 16: Eye of the Hurricane Meditation

The Eye of the Hurricane meditation offers a way for you to disengage from the hectic world around you (the hurricane) and turn inward toward peace (the eye). The use of a hurricane as a metaphor guides you to explore inner peace by using your breath to become like the eye of the hurricane; the silent part of yourself that can become aware of challenges but not get caught up in them and get carried away.

Day 15: Restoring Confidence

Too many people suffer from low-self esteem and low confidence. Why? Because of negative thoughts.We can overcome negative thoughts by using meditation for self-confidence.Confidence means being clear-headed and feeling positive about your goals.Mindfulness can increase self-confidence as it allows you to become self-aware of your thoughts and how they impact your feelings and behavior. Consequently, this enables you to reduce your insecurity and negative thoughts. 

Day 14: Body Scan

The body scan is one of the most effective ways to begin a mindfulness meditation. The purpose is to tune in to your body—to reconnect to your physical self—and notice any sensations you're feeling without judgment. While many people find the body scan relaxing, done correctly, the body scan will build your ability to focus and be fully present in your life.

Day 13: A Quick Meditation to Ease Unease

Not everyone has time to incorporate hours of mindfulness into their daily life. But you can reap the benefits of meditation, even in short bursts. Host Gabby guides you through a quick mindful meditation exercise for when you feel uneasy; specifically to help to reduce and relieve symptoms of anxiety in the belly. Feeling like that sinking feeling, butterflies, tightness, nausea, digestive problems, pain… and a general feeling of unease. 

Day 12: 3 Ways to Transform Negative Thinking

There are many different causes of negative thoughts, including stress, worry and upsetting life events. Mindfulness is a useful tool for noticing and extracting yourself from the cycle of unhelpful thoughts. In fact, research and science continue to point toward mindfulness leading to positive physical, mental and emotional changes in the brain and behavior. Dr Elisha Goldstein shares three simple ways you can transform negative thinking. 

Day 11: Practicing Patience

When we meditate, we experiment with how to increase or develop patience each and every time we notice that the mind has wandered. In Day 11 of the Month of mindfulness Challenge, host Gabby offer's two mindful patience exercises for you to try.
The first is simple practice you can do to build patience and help prepare for high-frustration moments called the bell exercise.
The second takes a little longer where Gabby guides you into a meditative state to practice cultivating patience to help you enjoy the present moment and accept the unfolding of life.

Day 10: Let’s Walk

Mindful walking has the benefits of both exercising and incorporating mindfulness, which can in turn promote both your mental and physical well-being. Rather than trying to hurry to get from one location to another, a mindful walk allows you to pay attention to the sensations of your body, and use these sensations to note and appreciate your surroundings.
The benefits of adding mindful walking into your week have some really great benefits, such as reducing the effects of stress, reducing symptoms of anxiety and depression, improving focus and attention, improving your heart health and immune system and boosting your mood.
So grab some comfy shoes and let's go!

Day 9: Dropping Anchor

“Dropping Anchor” is a way of keeping yourself safe and steady in the midst of an emotional storm. You can use it for handling difficult thoughts, feelings, emotions, memories, urges and sensations more effectively. Based on ACT (Acceptance and Commitment Therapy) principles, as taught and narrated by therapist, trainer of health professionals, and author of The Happiness Trap (plus eight other books) Dr Russ Harris, this is a fantastic centering exercise to have in your toolkit.

Day 8: Mindful Hydration

Water is involved in just about everything our body does, but often we can take it for granted.Mindful hydration exercise provides the benefits of meditation and hydration in a single action, and it only takes a couple of minutes or less to perform. Some of the benefits of Mindful hydration include:Calms and grounds your mental stateImproves gut healthImproves sleep qualityReduces stress levels Decreases migraine or headache risksImproves mood and cognitive functioningIncreases blood flowIncreases energy levelsBoosts productivityImproves your concentrationLower levels of depressionLowers levels of anxietyAnd of course, it keeps you well hydratedSo grab a cup, glass or bottle fill with drinking water and give this practice a try!

Day 7: Practicing Gratitude

Scientists have found evidence that practicing gratitude may have powerful health benefits making you happier, reducing anxiety, and boosting your immune system. There is also evidence that it increases our optimism, relieves depression, improves sleep, lowers blood pressure and strengthens our relationships.Practicing gratitude involves recognizing the positive aspects of your life. By doing this exercise you will begin to feel yourself more grounded and grateful for what is in your life right now.