Mindfulness Exercises For Calm, Contentment & Happiness

Feel more calm, contentment and happiness with our free mindfulness exercises, guided meditations, mindfulness worksheets and more.

stress eating

Stress Eating

Psychological stress caused by feelings of anxiety affects our lives in many ways that we don't see. It affects sleep ...
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Chinese Zen Music Guzheng & Erhu music, Zen Music, instrumental music, chinese music

Chinese Zen Music: Guzheng & Erhu

This peaceful Chinese Zen music, with traditional instruments Guzheng and Erhu, will enhance your experience of meditation and deep sleep ...
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Working with a Nightmare

Working with a Nightmare

Working with a nightmare is a powerful way to reconnect with the “juice” of life. It can relieve anxiety and ...
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How to Commit With Integrity

bbin体育How to Commit With Integrity

Nowadays, it may be difficult to commit with integrity especially with responsibilities lined up. Read these things to remember to ...
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How to Find Fulfilling Work

How To Find Fulfilling Work

Finding fulfilling work can be an incredibly challenging task. In this video, you’ll learn how to find fulfilling work that’s ...
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Mark Williams on Mindfulness

Mark Williams on Mindfulness

Is mindfulness the answer to all our prayers? Mark Williams, leading authority on mindfulness, takes to our pulpit to explore ...
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Equanimity Meditation FI

bbin体育Equanimity Meditation

The equanimity meditation helps us to examine feelings towards people, and correct them when there's a mistake. This leads to ...
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Dont worry, be happy

Susan David: How Forcing Positivity Can Create Despair

I do have concerns about the over arching societal messaging that we are hearing, which is that we should focus ...
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Keep Religion Out of Mindfulness

Keep Religion Out of Mindfulness

Sam Harris provides a great reminder of why you should remove religious practice out of mindfulness. The video shows how ...
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Leading With Purpose

Leading With Purpose

Sean Fargo leads a guided meditation Leading with Purpose. This meditation explores leading with purpose whether you're in an organization ...
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6 Mindful Breathing Exercises

6 Mindful Breathing Exercises

Here are 6 mindful breathing exercises to help you reduce stress, improve sleep, uplift mood and boost brain performance. Pretty ...
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Discernment The Buddhas Strategies for Happiness

The Buddha’s Strategies for Happiness

Discernment: The Buddha’s Strategies for Happiness II is an introduction to the Buddha’s teachings on how to use discernment to ...
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how to stick to a plan

bbin体育How to Stick to a Plan

To begin this Mindfulness Exercise on Sticking to a Plan, please bring kind awareness to- why you chose this topic- ...
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Bedtime Guided Meditations for Children

BEDTIME – GUIDED MEDITATIONS for Children

10 special bedtime guided meditations for children age 5 & upwards. Meditation at bedtime encourages children to release the day ...
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13 Most Popular Gratitude Exercises and Activities

13 Most Popular Gratitude Exercises and Activities

These are 13 popular exercises and activities to help you develop the practice of gratitude, such as journaling, gratitude garden, ...
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Gil Fronsdal

Guided Meditation

Gil Fronsdal leads a Guided Meditation. To be attentive in what goes on inside of you. To be a witness ...
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How To Deal With Anxiety

How To Deal With Anxiety

A discussion on the three sources of anxiety (loss, hardship, and disappointment) and the best way to tackle and deal ...
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Sylvia Boorstein

Cultivating The Heart of Inclusivity [Audio]

Cultivating The Heart of Inclusivity by Sylvia Boorstein:So, here’s a story. Sometime in the last decade, at the time of ___, ...
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Now is the Knowing by Ajahn Sumedho

Now is the Knowing

The Buddha said the greatest gift is the gift of Dhamma. This small book represents the wish of some of ...
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Hang Together or Hang Separately

Hang Together or Hang Separately!

An organization can lead self-interested agents to give their best to the team. A soft solution that involves eliciting each ...
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Walking Meditation

Walking Meditation

This walking meditation by Sean Fargo is suitable to bring along while walking to a park or somewhere where there's ...
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Re-awaken The Giant Within Ebook

Re-Awaken The Giant Within

A superb eBook by acclaimed success coach Tony Robbins that will help you realize your dreams and spur your drive ...
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Meditation On Emptiness

Meditation On Emptiness

Gil Fronsdal leads a guided meditation on Emptiness. To experience calmness and stillness, and letting go of everything what you ...
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Acting with Intention

Acting with Intention

Setting an intention before beginning a task or activity can help guide your actions so that they are in line ...
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perceiving pointlessness in relationships

Perceiving Pointlessness in Relationships

To begin this Mindfulness Exercise on Pointlessness in Relationships, please bring kind awareness to- why you chose this topic- how your ...
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Playing The Game Of Life

bbin体育Playing the Game of Life

We are playing the game of life. Making plans for the future is of use only to people who are ...
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Relaxing Chinese Instrumental Music

Relaxing Chinese Instrumental Music

We're focused on creating a beautiful Collection of Long Music Videos for you to relax and enjoy in your daily ...
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Art Therapy

Art Therapy

Immersing into the art process allows us to enter a meditative state where relaxation and unconscious expression can thrive. Try ...
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How Forcing Positivity Can Create Despair

How Forcing Positivity Can Create Despair

I do have concerns about the over arching societal messaging that we are hearing, which is that we should focus ...
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Dealing With Negative Thoughts

Dealing With Negative Thoughts

Dealing With Negative Thoughts guided meditation script directly addresses the negative thoughts that pass through us. Its nature as passing, ...
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Guided Meditation Standing Position

Guided Meditation – Standing Position [Audio]

Ajahn Sucitto leads a guided meditation in the standing position. Doing a body scan in the process & having an ...
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Tracking Your Mood

Tracking Your Mood

Tracking of your moods in a log can help you reflect on the factors and situations that affect your emotions ...
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Emotional Validation

Emotional Validation

Processing and understanding emotions can be difficult. This free mindfulness exercise for emotional validation can help you clarify and process ...
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Gil Fronsdal Guided Anapanasati Meditations

Guided Anapanasati: Relating to the Breath

Gil Fronsdal leads an Anapanasati Relating to the Breath. Take a couple of minutes to have a conversation with yourself, ...
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Healing Spirit Guided Meditation for Relaxation Anxiety and Depression

Healing Spirit: Guided Meditation for Relaxation, Anxiety and Depression

This guided meditation with healing voice will make you feel more relaxed. Deep relaxing New Age Zen music will take ...
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Ambient Soundscape

Binaural Beat: Ambient Soundscape

Binaural Beat for Ambient Soundscape. Binaural beats are auditory illusion perceived by the brain when two different tones are played ...
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how to untie mental knots

How to Untie Mental Knots

Explore how to untie mental knots with the practices of mindfulness exercises . To begin this Mindfulness Exercise on Mental ...
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Mindfulness meditation

Mindfulness & Pain 6: Compassion and Investigation

Learn how to bring up kindness toward yourself & use the power of mindfulness to investigate how you feel in ...
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You Cant Be Rational If Youre Not Emotional [Video]

You Can’t Be Rational If You’re Not Emotional [Video]

Through this mindfulness exercise video, you'll see the perfect proportion between rationality and emotion is not difficult to achieve ...
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what defeats you

What Defeats You

To begin this Mindfulness Exercise on What Defeats You, please bring kind awareness to- why you chose this topic- how your ...
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The Dragon and the 10 Gowns

bbin体育The Dragon and the 10 Gowns

Jack Kornfield talks about how Buddha teaches the transformation of suffering into joy. He then proceeds to tell the story ...
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Emotions

Emotions

Eckhart Tolle discusses the importance of expressing emotions such as anger, reminding us to not personalize them and to recognize ...
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Breath Awareness Meditation

Breath Awareness Meditation

Breath awareness meditation promotes physical & mental relaxation that can significantly reduce stress on the body and mind. Try our ...
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Simple Meditation Techniques for Beginners to Practice Daily

Simple Meditation Techniques for Beginners to Practice Daily

Try incorporating these three simple meditation techniques for beginners into your day and soon enough, it will all become routine ...
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How To Cultivate Awareness and Love

How To Cultivate Awareness and Love [Audio]

How To Cultivate Awareness and Love by Mark Coleman:This evening is so- it feels so almost melancholic in the stillness and ...
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Calm, Contentment, Happiness, and Mindfulness

bbin体育With  across all age groups, and stress now being a more than common occurrence in many people’s lives, it is safe to say that something about the way we are living is bringing us down. Due to reasons ranging from social media usage and technology at our fingertips to weaker community ties and excessive materialism, the reasons that many of us are feeling increasingly stressed and depressed are intricate and heavily intertwined.

While the standard of living has advanced greatly for the Western world, our mental wellbeing is suffering. All of this might it a contributing factor to why more and more people are turning towards mindfulness as a way to alleviate some of the burden of modern day society – and for good reason. Mindfulness practice is a powerful tool to help manage the underlying suffering we are experiencing, promoting a greater sense of inner calm, contentment, and happiness.   

Buddhist Roots of Mindfulness and Happiness

One of Buddhism’s core teachings is that of contentment, a state of being that can be achieved through bringing compassionate, non-judgmental awareness to the inner workings of the mind. Mindfulness practice and meditation as a way of reaching contentment has been practiced for centuries.

To better understand how Buddhists use mindfulness to achieve contentment, we can first familiarize ourselves with a basic understanding of the term “dukkha。” While commonly translated as “suffering,” there are other ways we might define the term。 Dukkha can be considered to be:

  • Physical and mental suffering that comes with birth, growth, illness, and death
  • The emotional aspect of humanity, comprising of sorrow, grief, and misery
  • Anxiety or stress caused by attachment to things that are 
  • Lack of satisfaction or the sense of things not meeting our expectations

To better understand how mindfulness helps to increase our experience of peace and contentment, we can separate these two experiences into separate categories, the first being a sense of peace and inner calm。

bbin体育 is a state of being that is “free from agitation, excitement, or disturbance。” Perhaps more metaphorically put, and as it relates to the weather, calm can be defined as “a period or condition of freedom from storms, high winds, or rough activity of water。” When we feel calm, the waves of life have little effect on us。 In these moments, we are more like the rocky bed beneath the sea。

Numerous studies have shown that mindfulness does indeed reduce anxiety and promote a calm state of being. Some of the findings are listed below, though this is not an exhaustive list of the research that has been done:

  • Mindfulness training has also shown promise in helping to  in anxious children。
  • of 135 first-year university students found significant correlation between mindfulness and rational coping mechanisms.
  • Mindfulness-based cognitive therapy (MBCT) has been found to be an .
  • Mindfulness-based stress reduction (MBSR)  amongst healthy individuals。

There are a few different mechanisms by which all of this occurs。 From our neural pathways to our hormones, a couple of explanations for mindfulness’ ability to reduce stress and anxiety and increase our experience of calmness can be noted:

Activation of various regions in the brain

Mindfulness meditation activates the anterior cingulate cortex, an area of the brain that controls our thinking and emotion。 It also engages the ventromedial prefrontal cortex and the anterior insula, two additional areas of the brain involved with controlling worry。

Activation of the relaxation response

Mindfulness of the breath often leads us to deepening its flow. When we are stressed, we tend to breathe only shallowly, a way of breathing that initiates the fight-or-flight response. As we observe the breath and as it deepens, the body’s relaxation response is activated. This engagement of the parasympathetic nervous system brings our blood pressure, heart rate, and hormone levels back to balance. The experience of stress in mind and body is eased.

How Mindfulness Promotes Happiness

Contentment and happiness often go hand in hand, though they are not quite the same. Contentment as it relates to mindfulness can be defined as a sense of satisfaction for the present state of reality. Happiness is more commonly associated with pleasant feelings and is often desired. While the difference may come down to semantics, we might consider that contentment is the simplest or purest form of satisfaction. When contentment is the goal, happiness often follows.

Mindfulness promotes our experience of happiness through our increased satisfaction, or contentment, with the present moment。 Whatever situation we find ourselves in, mindful awareness of our direct experience can help to naturally lessen our propensity to hold expectations and increase our acceptance of whatever is occurring。

Contentment and happiness increase through mindfulness practice in a variety of different ways, including the following:

Becoming aware of our thought patterns helps us to release negative thought patterns.

As we practice being more mindful in everyday situations and through exploring mindfulness meditation, we start to notice where our thoughts loop around in a continuous circle。 By observing this cycle we take away some of the steam that fuels it, finding ourselves more deeply connected to the present moment。 Fears of the future or regrets from the past (or other negative thoughts that attach us to some different place in time) naturally begin to melt away。

Mindfulness practice increases our gratitude for whatever exists in the present moment.

bbin体育As our attachment to negative thoughts is observed and released, we become more aware of the present moment and more grateful for what we have at present。 As we reconnect to our inner state of being, we come to realize that in each moment, we are perfectly whole as we are。 This helps to fuel our sense of contentment with the present state of reality。

It is often said that energy flows where attention goes. As we become more mindful of all the positive things in our everyday lives, we fuel and attract more of those blessings that naturally promote peace and happiness.

Becoming more aware of our emotional states helps us to better manage them, soothing turbulent waves that may arise.

Mindfulness practice helps us to bbin体育regulate our emotions by reducing the tendency to be swept away by them. As we start to identify rising emotions as the observer, noting inner experiences such as grief, sadness, and anger, the power they hold over our thoughts and behaviors is lessened. We become better at watching the way these energy currents flow through us rather than holding onto their stories.

Mindfulness Practices to Increase Happiness

Mindfulness can be implemented into our lives in numerous ways. The most common form is through mindfulness meditation, but the applications of this practice are much wider than that. We can practice harnessing mindful awareness in all situations, from brushing our teeth to overcoming a personal struggle to taking the dog for a walk. There are also a variety of mindfulness exercises and worksheets that can deepen our personal practice.

To promote contentment, happiness, and an inner state of calm, the following tools and techniques can be practiced。

Communicate with compassion

Practicing mindfulness is most challenging when our defenses are triggered, such as when we feel a strong negative reaction to something someone has done or said or when we are in the middle of an argument。 We can strengthen our ability to remain calm and compassionate in these situations by becoming mindful of what is running through us rather than what is “wrong” with the person or situation in front of us。


To enhance your ability to communicate mindfully and compassionately:

  • Take a moment of pause at any point in a conversation or situation when defenses are running high。 Reconnect with your heart space before you continue engaging and before taking any actions。
  • Focus on sharing your direct experience, noting what emotions and bodily sensations are present alongside your rising defenses.
  • Listen openheartedly. This does not mean opening to or welcoming abuse; however, in most cases we can improve upon how well we truly listen to the experience of another. Compassionately request the same mindful listening in return.

Witness emotional waves as an observer

When strong emotions or feelings of unease arise, practice watching them as if you were an outsider. It is easy to become attached to our emotions and their associated stories, but instead we can try mindfully noting them as being energy bodies that are separate from the core of who we are.

To practice separating ourselves from the waves of emotion:

  • Come to a comfortable seated position and take a few deep breaths to ground yourself。 Allow your body to relax as you start to tune into the emotions that are present。
  • Practice witnessing and noting them as raw emotion, perhaps assigning them labels such as “anger,” “grief,” “confusion,” or “sorrow.” You might also note bodily sensations that are present such as “tingling,” “tightness,” or “unease.”
  • Make these observations without attaching a sense of “I” to them. Witness them and then release them, returning to your breath to help you find balance.

Gratitude practice

We can increase our contentment by mindfully noting all of the things we are grateful for in the present moment. Practice this with eyes closed or while observing your surroundings. Make note of things big and small, tangible and intangible. Consider:

  • Your morning tea
  • The sunshine (or the rain)
  • Your breath and body
  • Refrigeration and heating
  • The roof over your head
  • Companionship
  • Generosity
  • Kindness

The opportunities for feeling into our blessings are endless。 When you first begin this practice, you might like to make a written list of all the things you are grateful for。 Add to it throughout the day, allowing this practice to grow effortlessly as you move through life。

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