7. Do 10 Minutes of Meditation
Many of us know that meditation is very important, but very few of us practice it.
Meditation helps improve focus, clarity, attention span and calmness in your life. With time, meditation increases positive emotions, which in turn increases happiness and overall life satisfaction.
When it comes to meditation, mindfulness meditation is the best. This type of meditation involves focusing on the present moment without judgment.
A 2011 study published in Psychiatry Research suggests that people who practice mindfulness meditation experience changes in the gray matter concentration in brain regions involved in learning and memory processes, emotion regulation, self-referential processing and perspective taking.
In the book titled “Meditation Programs for Psychological Stress and Well-Being”, the author reports that meditation programs, in particular mindfulness programs, reduce multiple negative dimensions of psychological stress.
Meditation is even beneficial at reducing anxiety.
A 2014 study published in Mindfulness shows that self-compassion and mindfulness can be associated with reductions in anxiety, and the cultivation of mindfulness has the most robust mediating effect on reductions in trait anxiety.
8. Spend More Time with Mother Nature
In today’s age of high technology, with life more concentrated behind closed doors and miles away from nature, dissatisfaction and sadness have increased.
However, hunger for the natural world still endures and it is one of the best medicines for people of all ages. Being in nature and appreciating Mother Nature’s small wonders can improve health, happiness and well-being.
On the other hand, deviation from nature is deviation from happiness.
A 2010 study published in the Journal of Environmental Psychology concludes that being outside in nature makes people feel more alive, and this sense of increased vitality exists above and beyond the energizing effects of physical activity and social interaction.
A 2014 study published in the American Chemical Society’s journal Environmental Science & Technology reports that green space can make people happier for years.
A 2015 study published in the Proceedings of the National Academy of Sciences found that people who went on a 90-minute walk through a natural environment reported lower levels of rumination and showed reduced neural activity in an area of the brain linked to risk for mental illness when compared with people who walked through an urban environment.
Stop and take notice of the world around you. Instead of heading to a gym, go for a walk in a green park near you.