The Happier Life Project

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.

Day 6: Get Ready For Your Work Day

This is a simple mindful meditation to get you ready for your work day written and narrated by Jade Langridge. Jade is the owner of Blossom Therapies, a holistic practice offering Counseling, Hypnotherapy, Reiki / Intuitive energy healing, and Light Language. 

Day 5: Senses Meditation

This mindfulness practice is about pointing our attention towards different senses: sight, sound, taste, touch, smell, and our thoughts. 

Day 4: Leaves On A Stream

Leaves on a stream is a technique used in acceptance and commitment therapy (ACT) to cope with uncomfortable thoughts and feelings. This technique uses a concept called cognitive defusion, which works by creating distance and disconnecting from thoughts and feelings, as a way to reduce the power they have over us. 
During leaves on a stream, you will practice cognitive defusion by clearing your mind and visualizing a stream. Whenever a thought enters your mind, you will briefly observe it, place it upon a leaf, and watch as it floats down the stream.