How Long Does It Take for Meditation to Rewire Your Brain?
Meditation has long been heralded as a powerful tool for enhancing mental well-being, reducing stress, and fostering a sense of inner peace. But how long does it actually take for meditation to rewire your brain? This question is particularly relevant for those who are new to the practice and are eager to experience its benefits. In this blog post, we will explore the science behind meditation, how it impacts the brain, and what kind of timeline you can expect when practicing meditation for happiness and general wellbeing.
The Science Behind Meditation
Before diving into timelines, it's essential to understand how meditation works on a neurological level. Meditation involves focused attention and mindfulness practices that engage various parts of the brain. Studies have shown that regular meditation can lead to changes in brain structure and function, particularly in areas associated with emotional regulation, attention, and self-awareness.
Neuroplasticity: The Brain's Ability to Change
The concept of neuroplasticity refers to the brain's ability to reorganize itself by forming new neural connections throughout life. This ability is crucial for learning new skills, adapting to new environments, and recovering from injuries. When you meditate regularly, you're essentially training your brain in much the same way you would train a muscle through exercise.
Initial Changes: What Happens After Just One Session?
You might be surprised to learn that even a single session of meditation can have immediate effects on your brain. Research has shown that just 20 minutes of mindfulness meditation can reduce anxiety levels and improve focus. These short-term benefits are primarily due to decreased activity in the amygdala (the part of the brain responsible for fear and stress) and increased activity in the prefrontal cortex (responsible for decision-making and emotional regulation).
Immediate Benefits
Reduced stress
Improved focus
Enhanced emotional regulation
While these immediate changes are promising, they are not indicative of long-term rewiring. For more permanent changes in brain structure and function, consistent practice over an extended period is necessary.
Short-Term Practice: The First Few Weeks
If you're meditating consistently—say 10-20 minutes per day—you may start noticing more substantial changes within a few weeks. A study published in "Psychiatry Research: Neuroimaging" found that participants who meditated for about 27 minutes daily over eight weeks showed increased gray matter density in several areas of the brain associated with learning, memory processes, emotional regulation, self-referential processing, and perspective-taking.
Changes After Several Weeks
Increased gray matter density
Improved emotional regulation
Enhanced cognitive functions
These changes contribute significantly to overall happiness by improving your ability to manage stressors effectively and maintain a balanced emotional state.
Long-Term Practice: Months to Years
For those who commit to long-term practice—several months or even years—the benefits become even more profound. Long-term meditators often show significant differences in brain structure compared to non-meditators. For instance:
Structural Changes
Thicker Prefrontal Cortex: Responsible for higher-order functions like awareness, concentration, and decision-making.
Shrunken Amygdala: Reduced size correlates with lower levels of anxiety and fear.
Enhanced Connectivity: Improved communication between different parts of the brain enhances overall cognitive function.
Emotional Benefits
Long-term meditators often report sustained improvements in mood and overall well-being. They tend to be more resilient in the face of adversity and better equipped at managing life's ups and downs.
Factors Influencing Rewiring Timeframe
While we've outlined general timelines based on scientific research, it's important to note that individual experiences may vary widely based on several factors:
Consistency: Regular daily practice yields faster results than sporadic sessions.
Duration: Longer sessions can accelerate progress but aren't always necessary.
Type of Meditation: Different forms such as mindfulness meditation or loving-kindness meditation may offer varying benefits.
Individual Differences: Genetic factors, lifestyle choices, and existing mental health conditions can all influence how quickly you experience changes.
Practical Tips for Effective Meditation Practice
To optimize your journey toward rewiring your brain through meditation for happiness:
Start Small: Begin with just 5-10 minutes daily if you're new.
Be Consistent: Aim for daily practice rather than longer but less frequent sessions.
Choose a Comfortable Setting: A quiet space free from distractions will help you focus better.
Use Guided Meditations: Apps like Headspace Calm of The Happy Habit offer guided sessions tailored for beginners.
Be Patient: Remember that lasting change takes time; don't get discouraged if you don't see immediate results.
Meditation offers a promising pathway toward greater happiness by fundamentally altering your brain's structure and function over time. While immediate benefits can be seen after just one session, more substantial changes typically require consistent practice over several weeks or months—and even more profound transformations occur with long-term commitment.
By understanding these timelines and maintaining realistic expectations, you'll be better equipped on your journey toward enhanced well-being through meditation for happiness and wellbeing.
How to manage your emotions
Whilst the idea of feeling your feelings may appear obvious, many of us avoid, ignore or squash down our emotions. We don’t like the idea of an emotion like sadness or anger taking over us and feeling out of control or vulnerable. Or we get in the habit of talking about our feelings, analysing and intellectualising them rather than experiencing them in our bodies and hearts. But the truth is, learning to identify and accept your emotions is one of the most powerful habits for happiness. As what we resist, persists.
The reason we resist some emotions often stems from our childhood. Perhaps, when you were growing up there were emotions that were acceptable, like joy and happiness, and others that you weren’t allowed to express, like anger or jealousy.
Maybe, as an adult, you experience a more constant, low-level emotional experience that impacts how you see the world, like vigilance or anticipation. Perhaps, deep within your heart, under layers of protection, there is grief or sadness desperately wanting to be expressed.
There are many different theories about emotions, how many we have, whether they are basic or complex, universal or context based, and their effects on our psychology, physiology, our outlook and our actions. Most theories agree that learning to be with your emotional world is one of the most powerful habits for happiness and wellbeing. Here are 4 key ideas about emotions that might help you feel less afraid of them, and more open to letting them do their thing.
The physiological lifespan of an emotion in the body and brain is ninety seconds. This means that the pure expression of an emotion will come and go quite quickly. It’s the resistance and the stories we attach to the emotion that stay around for longer.
Emotions are energy in motion and if they are not expressed, the energy is repressed.
If emotions are left unchecked, they can intensify. For example, annoyance can transform into anger and then into rage.
If you are cut off from your emotions, you will eventually experience them on a purely physical level, as a physical problem or symptom.
Obviously, this doesn’t mean that, if you are experiencing an emotion like grief, the experience will only last ninety seconds. It will continue to cycle through your body as many times as it needs to.
Trust that each time you attend to the somatic experience of grief (or any other emotion), you are sending a powerful message to your body and heart that you are listening, respecting and honouring them.
Cultivating your capacity to attend to what is here in the moment, to not push anything away, will help you to feel more resilient, empowered and confident. If you would like further support in exploring your emotions, please contact a trained professional.
With these ideas in mind, you can begin to attend to your emotions by exploring this five-step process.
Become familiar with the wide range of human emotions.
For example, joy, love, happiness, acceptance, surprise, awe, appreciation, vigilance, anticipation, sadness, fear, grief, shame, guilt, loathing, disgust, anger and rage. Remind yourself that every emotion serves a purpose and that there are no good or bad emotions. Set yourself the intention to notice your emotions as you move through your day in a way that feels safe for you and others.
Let go of your stories. When you notice an emotion arise, take a deep breath, unhook from any stories and move your awareness into your body. Allow the emotion to express itself in your body without the usual accompanying narratives.
Become the witness to sensation. Remind yourself that emotions move through the body in ninety seconds. Breathe. Notice physical sensations.
Trust. Repeat silently in your mind: Emotions come and go like clouds in the sky. I am safe to feel my emotions.
Find a feeling of safety. Scan your body for any places that feel relaxed or at ease. Rest your attention here for a few breaths as a way to recalibrate. Or you can settle into the wholehearted posture if you prefer.
This is an excerpt from Wholehearted Confidence: A new way to live, love and learn by Fleur Chambers.
You can learn more about the book here.
Can Meditation Bring Up Emotions?
Meditation has long been celebrated for its myriad benefits, from reducing stress to enhancing focus. However, one aspect that often goes unspoken is its potential to bring up emotions. For many practitioners, meditation is a journey into the self—a journey that can sometimes lead to confronting feelings that have been buried deep within, often since childhood. In this blog post, we will explore how meditation can evoke emotions and how this can in fact, be a great thing.
Understanding Meditation
Before diving into the emotional aspects of meditation, it’s essential to understand what meditation is. At its core, meditation is a practice that involves focusing the mind and eliminating distractions to achieve a state of mental clarity and emotional stability. There are various forms of meditation—mindfulness, guided, concentration, transcendental, loving-kindness (metta), and more—each with unique techniques and goals.
The primary aim of many meditative practices is to cultivate awareness and presence in the moment. This heightened state of awareness can sometimes lead individuals to confront feelings they may not have acknowledged in their daily lives.
The Connection Between Meditation and Emotions
When you meditate, you create a space where thoughts and feelings can arise without judgement. This process can be incredibly liberating but also daunting, especially if you have lived your life pushing down your emotions. Many people find that as they quiet their minds, suppressed emotions come bubbling to the surface. This phenomenon occurs for several reasons:
1. Increased Awareness
Meditation encourages self-reflection, introspection and an awareness of sensations within your body. As you sit quietly with your thoughts, you may begin to notice patterns in your thinking or unresolved issues from your past. This increased awareness allows you to identify and observe emotions that may have been hidden or ignored. These usually have an expression in your body and through mindful attention you can notice them with curiosity and ease. There are many free guided meditations online to support you cultivate this awareness, you don’t need to do it all on your own.
2. Emotional Release
Meditation acts as a safe and non-judgemental space for emotional release. When we meditate, we often tap into our subconscious mind where repressed feelings reside. Allowing these emotions to surface during meditation can lead to catharsis—a welcoming, digesting and ultimately letting go of pent-up feelings that ultimately contributes to emotional healing and a feeling of inner peace.
3. Stress Reduction
Interestingly, many people experience heightened emotional responses during meditation because they are finally allowing themselves time away from their busy lives filled with distractions and responsibilities. When stress levels decrease through regular practice of meditation, it becomes easier for individuals to access deeper layers of their emotional landscape in non-judgemental ways.
The Role of Breath in Emotional Release
Breath plays a crucial role in both meditation and emotional regulation. During meditative practices such as mindfulness or breath-focused techniques, practitioners often become more attuned to their breathing patterns—this connection between breath, emotion and bodily sensations is significant.
When we experience strong emotions like anxiety or sadness, our breathing tends to become shallow or erratic and we may experience tightness or contraction in our bodies. Conversely, deep breathing promotes relaxation and calmness and a softening of any sense of holding on within the physical body. By focusing on our breath during meditation, and by tuning into physical sensations, we create an opportunity for emotional release.
Navigating Emotions During Meditation
While experiencing emotions during meditation can be powerful and transformative, it’s essential to approach these moments with care:
1. Acceptance
The first step in navigating emotions that arise during meditation is acceptance—acknowledge what you’re feeling without judgment or resistance. Understand that it’s entirely normal for emotions like sadness or anger to surface; this doesn’t mean something is wrong with you; rather it indicates growth.
2. Non-Attachment
Practising non-attachment means observing your thoughts, feelings and physical sensations without becoming entangled in them—this principle aligns closely with mindfulness practices aimed at cultivating presence and wellbeing through acceptance rather than avoidance.
3. Seek Support if Needed
If certain emotions feel overwhelming or difficult to process whilst you are listening to a free guided meditation online, remember, you can always open your eyes and bring your awareness back to a feeling of safety. You might also consider seeking support from a therapist or joining a guided group session focused on mindfulness practices designed specifically around emotional well-being.
The Benefits of Confronting Emotions Through Meditation
While confronting uncomfortable feelings may seem daunting at first glance—the benefits far outweigh any initial discomfort:
Emotional Healing: Bringing suppressed emotions into consciousness allows individuals an opportunity for healing.
Enhanced Self-Awareness: Understanding your triggers helps foster healthier relationships both with yourself and others.
Increased Happiness: By processing negative experiences through mindful practices like loving-kindness meditations aimed at cultivating compassion toward oneself—you pave the way toward greater overall happiness!
Greater emotional resilience: Cultivating your capacity to be with your emotions during meditation will in turn, help you to notice and accept your emotions as you move through your everyday life.
In conclusion, yes—meditation can indeed bring up emotions! While this might feel challenging initially—it ultimately serves as an essential part of personal growth leading toward greater wellbeing over time! By embracing these moments within our practice—and learning how best navigate them—we open ourselves up not only towards healing but also towards living life more fully present! If you are interested in free guided meditations online, why not try the Happy Habit app, there are hundreds of meditations that will all in their own way, help you explore and release your emotions.
Mindfulness Practices: The Benefits of MeditationHow Meditation Helps with ADHD
Meditation has gained popularity as an effective tool for managing various mental health conditions—including ADHD. Research indicates that mindfulness practices can improve attention span, reduce impulsivity and anxiety and enhance emotional regulation among neurodivergent individuals. Meditating before bed is also a terrific way to relax your nervous system and slow down those racing thoughts and ruminations. Why not explore different ADHD meditation techniques on the free meditation app The Happy Habit.
Incorporating Meditation into Daily Life
Start Small: If you’re new to meditation, begin with just five minutes each day. There is a meditation challenge on the free meditation app The Happy Habit app. Each meditation is short and sweet and you get a little reminder each day.
Find Your Space: Choose a quiet spot where you feel comfortable.
Use Guided Meditations: There are numerous apps available that offer guided sessions tailored specifically for those dealing with ADHD. The free meditation app The Happy Habit has a section created especially for neurodivergent brains. The meditations are fun, engaging and creative.
Be Patient: Like any skill, learning ADHD meditation techniques takes practice; don’t be discouraged if you find it challenging at first.
Let go of expectations: Meditation isn’t about stopping your thoughts or reaching a place of total relaxation. It’s more about meeting yourself where you are at. So if you are tired that’s ok, if your mind feels restless that’s ok too.
Offer yourself compassion
Living with ADHD can be challenging. Life can feel harder for us than neurotypical people given the way our brain is structured. That’s why being kind and compassionate towards yourself is so important. So forgive yourself when you get distracted. Don’t be too hard on yourself when you forget something.
Part of self compassion might also include building supportive social networks. Join support groups or online communities focused on sharing strategies for living well with ADHD. Consider consulting psychologists or coaches who specialise in ADHD management. Share your struggles with family and friends so that they can understand.
Make time for your strengths
Lots of the information and resources on the internet focus on the negatives associated with having ADHD. But the truth is, there are lots of incredible aspects to neurodivergence and it’s important to identity, make time for, and celebrate your gifts and abilities. Are you good at drawing, can you creatively problem solve, do you inspire others with your enthusiasm, do you have great ideas? Identifying your strengths is the first step.
The second step is structuring time for these in your week. Could you make time to be around people who love your energy? Could you set aside some time for your hobbies on the weekend?
And finally, celebrate these by sharing them with family, friends and even colleagues. Together, we can change the narrative around ADHD and educate the community about all the unique and wonderful ways our brain works, thinks, perceives and creates.
Embracing an Empowered Lifestyle
Living well with ADHD involves embracing lifestyle changes that promote mental clarity, emotional stability, self-compassion and celebration. By focusing on balanced nutrition, regular exercise, quality sleep—and particularly incorporating mindfulness practices like meditation—you can create an environment conducive to success. And don’t forget to make time for your talents, and to share them with others so together, we can change the narrative relating to ADHD.
What is the Best Lifestyle for ADHD?
For many people living with Attention Deficit Hyperactivity Disorder (ADHD), life can feel hard. But being neurodivergent doesn’t mean you can’t succeed and thrive, find meaning and use your skills and abilities to contribute to the world. Adopting a suitable lifestyle can significantly improve focus,, forgetfulness, creativity, compassion and overall well-being. This blog post will explore some great lifestyle choices for managing ADHD, with a particular emphasis on the benefits of meditation.
Understanding ADHD
Before diving into lifestyle choices, it’s important to understand the common characteristics of ADHD. Individuals with ADHD often experience difficulties with attention regulation, impulsivity, hyperactivity and emotional dysregulation. These symptoms can manifest in various ways, affecting academic performance, work productivity, and personal relationships. They can also impact self-esteem and confidence. However, with the right strategies and support systems in place, those living with ADHD can lead fulfilling lives and feel confident to share their unique perspectives and passion with the world.
The Role of Diet
Balanced Nutrition
A well-balanced diet plays a crucial role in managing ADHD symptoms. Foods rich in omega-3 fatty acids—such as fish, walnuts, and flaxseeds—are known to support brain health. Additionally, incorporating whole grains, fruits, vegetables, and lean proteins can help maintain stable energy levels throughout the day.
Avoiding Processed Foods
Whilst it can be tempting to get a quick dopamine hit from some processed foods high in sugar and artificial additives (I’m looking at your chips and chocolate), this type of food may exacerbate ADHD symptoms. It’s advisable to limit these foods and instead focus on whole-food options that provide essential nutrients for cognitive function. So why not set yourself the goal of eating well during the week, and allowing yourself a few treats on the weekend?
Exercise: A Natural Mood Booster
Regular Physical Activity
Engaging in regular physical activity is vital for everyone but especially beneficial for those with ADHD. Exercise helps release endorphins—natural mood lifters—and improves concentration by enhancing blood flow to the brain.
Finding Enjoyable Activities
Given that many of us with ADHD are looking for a quick dopamine hit, It’s important to find physical activities that you enjoy. Whether it’s dancing, swimming, basketball or hiking—engaging in fun and rewarding exercise routines increases the likelihood of consistency and satisfaction. Aim for at least 30 minutes of moderate exercise most days of the week.
The Power of Sleep
Prioritising Restful Sleep
Quality sleep is often overlooked but is critical for individuals with ADHD. Lack of sleep can worsen symptoms such as irritability, difficulty concentrating and emotional dysregulation. Establishing a consistent sleep schedule helps regulate your body’s internal clock and provides the best chance for a good night’s sleep.
Creating a Sleep-Friendly Environment
To enhance sleep quality:
Keep your bedroom dark, quiet and preferably clean. It’s hard for our mind to unwind when our room is messy.
Limit screen time before bed. Whilst it’s tempting to drift off to sleep whilst watching a show or video on our devices, it’s better to fall asleep naturally so your nervous system finds its rest and digest rhythm.
Develop a calming bedtime routine that may include reading or gentle stretching. Why not break technology and sleep up with a shower or bath, or a cuddle with your pet.
Does Meditation Help with ADHD?
Attention Deficit Hyperactivity Disorder (ADHD) is a neurodevelopmental condition that affects millions of individuals worldwide. Over the last ten years, more adults (especially females) are being diagnosed with this condition. Characterised by symptoms such as inattention, hyperactivity, impulsivity, and emotional dysregulation, ADHD can significantly impact people’s ability to live in a world designed for neurotypical people. While traditional treatments often include medication and behavioural therapies, many people are exploring alternative approaches, including meditation. This blog post delves into the relationship between meditation and ADHD, examining how mindfulness practices may provide benefits for neurodivergent people.
Understanding ADHD
Before we explore the potential benefits of meditation for individuals with ADHD, it’s important to understand the core features of ADHD. Historically, this form of neurodivergence was primarily diagnosed in childhood (think boys swinging on their seats at school) but today, with increased understanding of the brain, we are seeing more young girls and adults being diagnosed. We are also learning about the different ways it can manifest beyond the traditional diagnostic criteria.
Symptoms vary widely among individuals but generally include:
Difficulty sustaining attention
Impulsiveness
Hyperactivity
Emotional dysregulation
Forgetfulness
Time blindness
Whilst often not included in the formal diagnosis, it’s also important to note that people with ADHD can also have positive traits like heightened creativity, energy, enthusiasm, conceptual thinking, passion and a general ability to think outside the box.
The Role of Meditation
Meditation is a practice that involves focusing the mind to achieve a state of mental clarity, emotional regulation and creativity. It encompasses various techniques, including mindfulness meditation, guided imagery, visualisation, concentration and transcendental meditation. The core principle behind meditation is to cultivate awareness of the present moment while developing a non-judgmental attitude towards one’s thoughts, feelings and experiences.
Meditation is like an act of rebellion in this fast paced world. We spend most of our days in a hurry, our thoughts either in the past or the future, often wishing things were different to how they actually are. Meditation is a practice that allows you to soften the resistance and constant thinking, by centering you into ‘the now’ with curiosity and acceptance.
Recent research has begun to explore how meditation may specifically benefit individuals with ADHD. While more studies are needed to draw definitive conclusions, early findings suggest that mindfulness practices can help improve attention span and emotional regulation—two areas often affected by ADHD. Meditation can also help neurodivergent people expand their creativity and problem solving capacity and also offer a much needed dose of self compassion.
Benefits of Meditation for Individuals with ADHD
1. Improved Attention Span
One of the most significant challenges faced by individuals with ADHD is maintaining focus on tasks at hand (especially if they do not interest the person). ADHD meditation techniques encourage practitioners to concentrate on their breath or other focal points while gently redirecting their attention back when distractions arise. By learning to return to the task at hand (focusing on the breath) during meditation, people are more likely to be able to do this in their everyday life too, for example, returning to their homework or emails when they have become distracted.
2. Enhanced Emotional Regulation
Emotional dysregulation is another common issue for those with ADHD. Individuals may experience intense emotions or mood swings that can disrupt their daily lives and impact their relationships with family, friends and colleagues. They may experience joy and happiness one moment, and irritability the next. ADHD meditation techniques foster self-awareness and encourage practitioners to observe their thoughts and feelings without immediate reaction.
By learning to identity and be with their emotions in meditation, neurodivergent people will be better equipped to manage their emotions when they arise in their everyday life. So when they notice they are feeling irritable, instead of reacting to this, they will know how to pause, and take a few breaths.
3. Reduced Anxiety and Stress
Many individuals with ADHD also experience anxiety or stress related to their symptoms or external pressures from school or work environments. Let’s face it, being neurodivergent in a world that caters to neurotypical people is not easy! ADHD meditation techniques have been shown to reduce anxiety levels by promoting relaxation and encouraging a sense of calmness through nervous system regulation.
Practising mindfulness can help create a mental space where individuals learn how to manage stress effectively rather than allowing it to overwhelm them. This reduction in anxiety can lead to improved focus, productivity, creativity and general well being — beneficial outcomes for anyone living with ADHD.
4. Better Sleep Quality
Sleep disturbances are common among those diagnosed with ADHD due partly to racing thoughts or difficulty winding down at night after a busy day filled with distractions or overstimulation from various sources (e.g., screens). Regularly practising meditation before bedtime has been linked to improved sleep quality as it helps calm the mind while promoting relaxation throughout the body.
So if you have ADHD and find it hard to wind down at the end of the day, why not try one of the sleep meditations on the free meditation app, The Happy Habit.
5. More self-compassion
As we have already discussed, living with ADHD and having trouble completing tasks, regulating our emotions and staying focused (on things that often don’t interest us) can lead to feelings of worthlessness, self-doubt and insecurity. We can feel like we aren’t good enough, not clever, motivated or organised enough. With ADHD meditation techniques we can learn to cultivate self compassion, understanding and self-confidence.
How To Get Started With Meditation
If you are keen to try free guided meditations to help with your ADHD, download the free meditation app The Happy Habit app and try one of the many guided meditations designed especially for neurodivergent people. The meditations are short, fun and engaging. You’ll be entertained and also feel more relaxed, at ease, creative and confident.
Whilst everyone’s journey towards diagnosis of ADHD and management will be different, we can all benefit from practicing mindfulness as a way to improve our attention span, slow down the racing mind, regulate our emotions and be more kind towards ourselves. So why not give it a try? You might discover a new sense of clarity and confidence.
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.
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.