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Mindfulness allows us to soften our old and outdated assumptions, beliefs and expectations.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.

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. Download the free meditation app here.

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.

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.

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.

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.

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?