10 Keys to Happier Living

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Some mindfulness-based practices specifically focus on cultivating compassion towards others and ourselves. Compassion is defined as sensitivity to the suffering of oneself and others, with a commitment to prevent and alleviate it [24]. Compassion-focussed practices, of which the most well-known is ‘loving-kindness meditation’, specifically cultivate positive feelings towards others such as warmth and kindness. They may also incorporate appraisal of difficult feelings we might have in relation to others. In contrast, in classic mindfulness the emphasis is on neutral and open, present moment awareness of whatever we are experiencing. Dwelling on our flaws makes it much harder to be happy. Learning to accept ourselves, and being kinder to ourselves when things go wrong, increases our enjoyment of life, our resilience and our well-being. It also helps us accept others as they are. MEANING: Be part of something bigger

When you eat a piece of fruit or chocolate – try doing so mindfully. Before you put it in your mouth notice its colour, shape, texture and smell. How does it feel in your hands? Take a small bite - but don't chew! Notice how it feels in your mouth. What is the texture now? What can you already taste? If you move it around your mouth does this change? Then start to eat. Feel the texture and notice all the flavours as you chew the food slowly and as you swallow. Gidlow, C.J., et al., (2016). Where to put your best foot forward: Psycho-physiological responses to walking in natural and urban environments. Journal of Environmental Psychology. Neff, K. D., & Costigan, A. P. (2014). Self-compassion, wellbeing, and happiness. Psychologie inWe might think of mindfulness practice as brain conditioning. Research suggests that regular practice literally changes our brains for the better. Mindfulness seems to have positive changes in the brain in those areas associated with regulating stress and the fight or flight response. Changes, such as the density of grey matter in the neuronal networks of the brain associated with attention, learning, memory, emotion regulation, self-awareness and compassion have been seen at the end of 8 weeks of an MBSR programme [22]. Relating – the people around you offer a valuable pool of support so it’s important to put time into strengthening those connections Access to health and happiness is unequal across our society which is why Action for Happiness is committed to offering free and inclusive resources. The pandemic had a deep emotional effect on people and we know it made existing health and economic inequalities worse. In particular women and BAME communities reported consistently worse mental health than other groups across every measure. Knoop, M., Stefani, O., Bueno, B., Matusiak, B., Hobday, R., Wirz-Justice, A., & Norton, B. (2020). Daylight: What makes the difference?.Lighting Research & Technology,52(3), 423-442.; Beute, F., & de Kort, Y. A. (2014). Salutogenic effects of the environment: Review of health protective effects of nature and daylight.Applied Psychology: Health and well‐being,6(1), 67-95.

An early study showed that a group that received a happiness enhancement programme along with meditation instruction showed increased happiness compared to those receiving the happiness programme alone [17]. Likewise, studies with people experiencing depression, found that receiving Mindfulness Based Cognitive Therapy (a well-designed and researched programme, derived from MBSR, especially for people with recurrent depression) were less likely to have a relapse than those receiving standard treatment. It may also complement the effects of maintenance anti-depressant medication [18]. Unplug from tech – ban your phone, computer and tablet from the bedroom at night (or have a place to put them away) As you enter your house or flat, be aware of your sensations and feelings as you enter. How does the floor feel beneath your feet? What noises can you hear? What smells do you notice? What colours?

Shaprio, S.L., Oman, D., Thoresen, C.E., Plante, T.G, & Flinders, T. (2008). Cultivating Mindfulness: Effects on Well-being. Journal of Clinical Psychology,64, 840-862. Do three extra acts of kindness today. Offer to help, give away your change, pay a compliment, or make someone smile.