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Give Triangle Pose a Try

Perhaps you are celebrating the summer solstice—or longest day of 2016—with classic American pursuits like swimming, shopping, working long hours or exclaiming over the latest online political uproar. Yet if you haven’t tried it, there’s no time like today—the International Day of Yoga—to join the 36.7 million Americans actively practicing yoga. That’s a gain of almost 17 million people since 2012, according to the 2016 Yoga in America Study. Mona Shah Joshi, director of the Art of Living Foundation in Georgia and meditation instructor for the foundation, is here to help you get started. “The combination of yoga and meditation is one of the most essential ways to find happiness within yourself,” Mona says. “Our very nature is to be happy. And we are often looking for happiness in external situations. When you are able to tap into that inner source of happiness, then you radiate happiness regardless of the situation outside.” She offers a simple yoga pose and breathing exercise to help you begin. Triangle Pose: Technique Stand with your feet comfortably apart. Slowly raise both the arms sideways until they are horizontal. Exhale, slowly bend to the right side and place the right hand just behind the right foot (as far down as you can stretch). The left arm is straight up, in line with the right arm. Turn the left palm forward. Turn your head and gaze at the tip of the left middle finger. Remain in the posture for 10–30 seconds with normal breathing. As you inhale, slowly come up. Repeat for the left side. Benefits Prevents flat foot. Strengthens calf, hamstring, thigh and waist muscles. Makes the spine flexible, improves lung capacity. Read more: Four Yoga Poses to try Right Now Alternate Nostril Breathing: Technique Sit up straight but comfortably and close the eyes. Use your right thumb and ring finger to alternately block one nostril so you can only breathe through the other nostril. Start by exhaling out the left nostril, breathe in, then switch sides. Switch sides after each inhalation. Breathe normally at your own relaxed pace with some attention to completing the exhalation but without forcing it. Benefits Calms the mind in as little as a few minutes. It is an excellent practice before meditation or to calm intense emotions. Yoga in a traditional sense is not just the stretching exercises that we understand them to be in the United States, but it’s a combination of all of the above: yoga, breathing, meditation, all of that together.” The movement relaxes the body and brings you back to the present moment, and the breathing helps eliminate stress. About 85 to 90 percent of our stress and toxins can be eliminated through the breath, she says, adding that most of us use only about 25 to 30 percent of our breathing capacity. “Is it any wonder that we are so tired at the end of the day?” she asks. “So when you’re doing all of this, it really brings about a transformation, even in a new practitioner.” A rich history Yoga has been around for thousands of years, yet the 2016 study shows that 74 percent of American practitioners have been doing yoga for less than five years. Mona notes adventurous new incarnations of yoga that have recently appeared, including aqua, aerial and even equestrian yoga! “But there’s such a beauty to the original practice of yoga itself that should not be overlooked,” Mona says. “You don’t need any equipment. It’s just stretching with awareness of what’s happening in the body and breathing with awareness of what’s happening in the mind and bringing yourself back to the present moment. And that is so powerful that no other tools are required.” Bring only yourself “Anyone can start practicing today….You will emerge more joyful, more centered, more relaxed and happy and better able to face all the challenges that come at you.” Learn more about the International Day of Yoga, the Art of Living Retreat Center and other upcoming yoga events happening near you. Donna Stokes is Executive Editor of Live Happy magazine.

People

Transform Your Life and Flourish

Lucie Buissereth was almost finished with her medical residency when she realized this wasn’t the life she wanted. Atsushi Yamada was a successful corporate executive, but he wasn’t pursuing the one thing he’d loved since his youth. Alison O’Brien was a globe-trotting television producer at the helm of a new prime-time show. Her life was jam-packed, but still felt empty. Today, their lives couldn’t be more different. By following their hearts and using their strengths, they were all able to flourish. Here are their stories. Lucie Buissereth: Choosing to Flourish “‘What do you mean you want to be happy?’” Lucie Buissereth recalls this reaction from her family when she said she was giving up medicine. It was as if she’d delivered a painful blow. Lucie was just as devastated, but for different reasons. “I realized I was living a lie,” she says. All her achievements including becoming a doctor were aimed at gaining her family’s approval and not for herself. After a 36-hour shift, she says, “I thought, ‘I can’t do this anymore.’” Lucie’s epiphany, which came in the early 2000s almost two years into her residency at New York City’s Montefiore Medical Center, was the first step toward creating a flourishing life. Her innate character strengths—including honesty and bravery—would lead her further along the path to a truly satisfying life. Outward focus vs. inward satisfaction Research shows achievement for achievement’s sake, and not for the benefit of other people, is essential to flourishing. Lucie had had that once in her life. Obese as a child, weighing 220 pounds by age 10, Lucie decided in her late teens to slim down, and she did. “Fitness became my little thing,” she says. After that fateful 36-hour shift, Lucie turned on the TV and saw, of all things, adults jumping rope. She was watching the U.S. National Jump Rope Championship. The next day she called the sponsoring organization, USA Jump Rope, to ask how she could participate. Impossible, they said, because she had no experience, team or training. “But I could train myself—why not?” She continued to petition USA Jump Rope while growing more disillusioned with medicine. In 2004, she resigned her residency and, coincidentally, USA Jump Rope relented. Lucie’s perseverance—another of her character strengths—had paid off. “I was 38 years old and had never picked up a rope before, but I said ‘goodbye’ to medicine and went full force into competitions.” Lucie got coaching work at area gyms and dipped into her meager savings, but it was worth it. At the 2005 national championship, she took gold medals in each of the four speed-jumping and freestyle events in which she competed. “I knew right then and there what my calling was,” she says. “I was going to do something that could help others, particularly kids. I was going to turn this talent that I have—I don’t know where I got it—into a viable, beautiful business.” Jumping for joy! Lucie opened a gym on Long Island that focused solely on jump rope. She coached all ages, but it was the children who really thrived, becoming happier, healthier and more engaged at school and home. She found purpose and work that was totally engaging, two elements that are key to flourishing. Her improved well-being contributed to resilience, which would prove essential. In 2007, after years of severe headaches and other symptoms, Lucie was diagnosed with muscular dystrophy. “Doctors told me that within eight or nine months I would be in a wheelchair. I did my share of lamenting, crying, ‘Why me’ and all that, and then I said, ‘Enough.’ ” She has had relapses and remissions, “but I’m still standing. I’m still competing,” she says. Lucie was shopping when she met Staffen Lindner, a Swede in New York on business. “He asked if he could buy me coffee and that was it,” she says, giggling. They married and now live in Sweden. Lucie is finishing a motivational book, has introduced her programs in Swedish schools and returns to New York twice a year for jump rope camps. It’s not only about jump rope, though. “It’s more about encouraging kids, particularly girls, to be amazing,” she says. “To be fierce in themselves, and to know there’s nothing they cannot do.” Just like Lucie. Read about the science of flourishing: Go Beyond Happiness Atsushi Yamada: Creating His Niche Atsushi Yamada was always involved in music while growing up in Japan—singing in the church choir and playing organ, later playing guitar in a Beatles cover band, singing in the male chorus in high school and with the glee club in college. Even after he landed a job in sales with IBM, he assisted his former glee club conductor in directing choral performances, and “of course, I loved karaoke,” he says, laughing. Being so engaged—like Atsushi is in music—is important to flourishing. But he didn’t see how music could be anything but a hobby, even after his maestro passed away and chorus members asked him to take over. “I was really busy selling computers,” he says. “The conducting paid almost nothing. There was no way to survive without that [IBM] salary.” A couple of years later, he got a job offer selling life insurance for Sony that required less time in the office. He could have a nice income and more free time for conducting. He accepted. Using his strengths “I really didn’t expect to become a professional conductor. I wanted that, but on the other hand, if you just quit your job and you never had any experience studying music in school and you don’t have a teacher, and you say, ‘Now I am a conductor, could you give me a job?’ people think you’re crazy!” But Atsushi employed all his sales savvy, as well as his signature character strengths—perseverance, creativity and social intelligence—to make his dreams come true. He began by persuading Sony to sponsor a concert as a “social contribution.” Atsushi had his employer’s blessing again after the Great Hanshin earthquake of 1995 when he coordinated a series of benefit concerts. For the final performance, he got funding to hire an acclaimed singer, which included a trip to New York City (his first ever) to audition singers with the New York City Opera. “This was brave,” he says, chuckling at the thought of himself, a self-taught musician, auditioning the finest vocalists in the world. Bravery, another of Atsushi’s key strengths, would prove helpful in more ways. In New York, he asked opera officials about the possibility of an internship. They agreed. This opportunity led to a stint directing the touring company and, in 2003, Atsushi’s debut conducting Hansel and Gretel at Lincoln Center—where he received a standing ovation. The risks have paid off Decades have passed and Atsushi has now conducted some of the world’s greatest singers and musicians. He’s also found great purpose, raising money benefiting victims of the 2011 earthquake and tsunami in Japan and creating cultural exchange and educational opportunities for hundreds of young music students. Today Atsushi is principal conductor and co-founder of the Philharmonia Orchestra of New York, which made its premiere performances in March at Lincoln Center. PONY, as it’s called, incorporates orchestra and choral performance with the highest-definition film technology to “destroy stuffy classical traditions that can make this wonderful music accessible to new audiences,” he says. He is living his dream. And, “I would say to others who have a dream, a wish, that there is never zero percent chance of success,” he says. “There is always some chance. You just have to try.” Read more about what it takes to flourish in life: 5 Ways to Flourish Alison O’Brien: Racing Through Life Alison O’Brien had a little more than a mile to go in the 2013 Boston Marathon when a police officer halted her and other runners. There had been explosions near the finish line. That’s where her parents and 2-year-old niece were waiting. Terrified of what might’ve happened to her loved ones, Alison’s mind raced. “I thought, ‘Time is too precious. I have to treat it differently. I don’t want to have regrets.’” As a network TV producer, she had traveled the world making documentaries. And, prompted by a friend’s cancer diagnosis, she had taken up running and coaching with the Leukemia and Lymphoma Society’s Team in Training, raising money to fight blood cancers. Growing after tragedy She found meaning and joy from her work and her coaching and fundraising. Yet a painful divorce years earlier had deeply affected her. “Personally, I shut down a lot. I felt like I had to,” she says. The Boston Marathon bombings brought perspective—a character strength that helps us all flourish. “As I sat on that curb for an hour and a half, I realized there are no guarantees that we’ll have more time,” she says. Honesty and a loving heart are two of Alison’s top flourishing-related character strengths. She thought about things she hadn’t pursued, like a meaningful business idea. A new beginning And then there was her personal life. At the end of that awful day in 2013, Alison reunited with her family. They were fine, but Alison’s life had changed. That year, she launched JWalking Designs, selling fitness wear including running skirts for both women and men. She and her teammates had often complained about their running clothes—how the shorts didn’t fit right and they needed more pockets—and now she was doing something about it. Perseverance and leadership, qualities Alison possesses in spades, made it possible and helped both her and her business thrive. Now she’s “more present” for her family and has made room in her life for even more love. Alison met Chris Peterson at a mutual friend’s birthday party. Now she, Chris and Roxie (their dog) are a family. In May, Alison will run the New Jersey Marathon, which was her first race 10 years ago. She’ll dedicate every mile to people who have made a significant impact on her life. Some, like cancer victims she trained, have passed away. Many others will be there. “Once I opened myself up to living a different type of life, the riches that came from that were just amazing,” Alison says. “I’m excited to see what other things life has to offer. If you don’t make the most of your time, you’re not guaranteed any more of it.” So why not flourish? Lisa Ocker is an award-winning writer and editor based in the Dallas-Forth Worth area.

People

Drawing Cyndi Lauper: A Visual Blog

"Can you draw a portrait of Cyndi Lauper in your ‘Susy way’?” asked Live Happy Creative Director Kathryn Finney. I would love to, was my immediate response. But I only had a short window to do it in as I was off to London. The quick deadline did not turn out to be a problem, however. Kathryn and I have worked together many times before. She knows my work well, and she understands that when I get an assignment I’m excited about, I attack it with relish—like a dog with a bone! Kathryn sent me some pictures of Cyndi for reference and I started to do research. I listened to her new album, Detour, and I began to connect some dots. My visual impression was she still loves black with plenty of full-bodied reds and pinks. I would use a monochromatic or limited color palette. I could draw her head-on or full body….She certainly still looks great. One thing I knew for sure—I would focus on her joie de vivre. Below are some visual sketches I made that will give you a sense of my thought process. To see the final illustrations and read the feature on Cyndi, pick up the latest issue of Live Happy magazine at a newsstand near you, or come back to Livehappy.com in a couple of weeks. Susy Pilgrim Waters is a highly accomplished illustrator, painter and graphic designer. She grew up in England and has done work for clients all over the world.

Lifestyle

Quinoa-Mushroom Frittata With Fresh Herbs

This recipe comes to us from Live Happy columnist Dr. Drew Ramsey, a psychiatrist with a special interest in modifying one's diet to improve mood and mental health. The frittata, which contains both eggs and quinoa (powerhouses of protein) as well as a beautiful array of herbs, is featured in his latest book: Eat Complete: The 21 Nutrients That Fuel Brain Power, Boost Weight Loss, and Transform Your Health. Serves 4 Ingredients: ¾ cup uncooked quinoa (or 1½ cups cooked) 6 large pasture-raised eggs ½ cup grated Parmesan cheese ¼ cup chopped fresh basil 2 tablespoons chopped fresh chives or tarragon 1 teaspoon minced fresh thyme leaves ¼ teaspoon freshly ground black pepper 4 green onions or garlic scapes, thinly sliced 1 cup sliced mushrooms such as maitake, shiitake, or chanterelle, brushed clean and sliced Olive oil ¼ cup assorted pitted olives, whole or chopped Cook the quinoa according to the package instructions. Set aside. In a large bowl, whisk the eggs, then stir in the quinoa, Parmesan, herbs, pepper, green onions or garlic scapes, and mushrooms. Coat a medium, ovenproof skillet with a thick layer of olive oil. Place over medium-high heat, add the egg mixture and sprinkle with the olives. Cook for 2 to 3 minutes without stirring. Preheat the broiler with the rack in the second position from the top. Broil the frittata until the top is lightly browned and the eggs have firmed up in the center, 3 to 4 minutes. Remove the frittata from the oven and let it rest for 3 minutes. Loosen the edges with a spatula and cut into 6 wedges. Serve immediately. Nutrition per serving (1 large wedge): 232 calories; 13 grams protein; 14 grams carbohydrates; 14 grams fat (6 grams saturated); 295 milligrams cholesterol; 2 grams sugars; 2 grams fiber; 409 milligrams sodium. Recommended daily allowance of nutrients: Selenium = 65%; vitamin K = 51%; B12 = 39%; choline = 35%; zinc = 33%. Read more by Dr. Drew Ramsey: Two Nutrients You Can't Live Without Download our podcast with Dr. Drew Ramsey: Happier With Every Bite Dr. Drew Ramsey, M.D., is an assistant clinical professor of psychiatry at Columbia University College of Physicians and Surgeons. His work focuses on the treatment of depression and anxiety with a combination of psychotherapy, lifestyle modification and psychopharmacology.

Lifestyle

For Niecy Nash, Happiness Is Always in Style

At just 5 years old, Niecy Nash discovered her life’s passion: to make people laugh. Living in St. Louis, Missouri, at the time, she was watching television with her grandmother when she caught a glimpse of Lola Falana on the screen. “Here was this beautiful black woman, and I knew right then that I wanted to be just like her. I wanted to be black, fabulous and on TV. And I wanted to put a smile on people’s faces.” Her family’s move to Los Angeles when Niecy was 8 years old brought her one step closer to that dream. And after guest-starring on various TV shows after college, she eventually rose to fame on the comedy Reno 911! in 2003. And she hasn’t stopped working since. Niecy, now 46, is currently starring in the TV Land comedyThe Soul Man. And this fall, she’s back as Denise Hemphill, the boisterous “Secure Enforcement Solutions” private security guard on Fox’s horror-comedy anthology series, Scream Queens. A life of comedy and tragedy But despite her professional success and the indomitable drive that continues to fuel it, Niecy hasn’t led a charmed life. At age 15, Niecy saw her mother critically injured in a shooting. “My mother was just a few feet from me when her boyfriend shot her in the middle of our street. She survived, but that incident resulted in so much heartache.” In 1993, more tragedy touched her family. Niecy’s younger brother, Michael, was shot to death by a classmate at his Reseda, California, high school. He was 17. “That was the day before my 23rd birthday,” she says. Niecy says her mother sank into a deep depression after the death of her son. To pull her mother from that darkness, Niecy turned to humor. “I realized what a gift comedy can be when I started to see her spirits rise, even slightly, when I’d tell her jokes.” Niecy’s heart broke once again when her marriage to Don Nash (the father of her three children) ended in divorce in 2007. “That could have been the straw that broke the camel’s back,” she says. But instead, she relied on a unique perspective. “I can see how someone might say ‘this woman has a right to be crazy, bitter or angry.’ But I choose to be grateful, positive and hopeful,” Niecy says. “I don’t believe those horrible things that happened are the total sum of me. And instead of being angry about them I have a desire to try to live my best life in spite of them.” Embracing the moment Niecy has a specific picture of what her best life looks like. “It’s a state of mind,” she says. “It’s enjoying love in so many different forms and unexpected places.” So to fill her life with happiness, she fills her head with peace. “I’ve learned the importance and beauty of peace of mind. There are so many things that happen in life that could be sources of anxiety or make you unsettled. And yes, some of those things are major life events or tragedies, but others could be as simple as a cranky co-worker who snaps at you. In the face of any of those things, I choose to steady myself and replace the negative thoughts it’s so easy to have with positive ones that feel a lot better in the long run,” she says. Niecy looks at the painful aspects of her life as proof of her mental and emotional mettle. “Once you realize you can survive a thing and that the last time you laughed or smiled wasn’t the last time you were going to laugh or smile, you discover a strength in you. You find the ability to say to yourself, ‘If I can do this, I can do anything.’ You start to ask yourself ‘why not me…I’m tough enough to get through this.’” When she speaks of her brother, it’s clear Niecy’s heart will forever carry the pain of his loss. But she won’t allow grief to swallow her happy memories or anger to consume her life. Choosing to persevere with positivity can prevent pain and loss from stealing the future. “I’m not talking about being Miss Rosy Sunshine or pretending bad things don’t happen, because I know they do,” she explains. “I just approach my attitude like a wardrobe. We all get up every day and decide what jeans or shirt to put on and for me, my attitude is the same thing. I choose to put on and wear a positive outlook and attitude and to try and see the good, even if it’s buried in there a bit and I have to golooking for it.” Part of that decision includes living in the moment. Her happiness doesn’t hinge on problems, money or fame. Niecy says she doesn’t live her life to only dread, amass or cherish those things. “I think that if you live your life only based on what you have, it becomes challenging to still be happy” if your situation changes. Drawn to positivity “I like to look beyond happiness,” she says. “I aim to have and give joy because I think that’s the thing that keeps you going even if everything in your life is not going right.” And to stay connected to joy, she keeps herself in a place of gratitude. “It’s hard to have a sad face or a weary spirit when you’re living in gratitude,” Niecy says. “Every day you wake up and your feet hit the floor, there’s something to be grateful for. Your kids, your dog, a meal, whatever. When you remind yourself of all you have, the pain of what you’ve lost, or haven’t yet found, starts to ease.” To further maintain that joyful focus, Niecy says she looks for positive energy around every corner. And that perspective is fueled by the lawsof attraction. “I believe that at any given moment in life, you can attract a version of what you are. So I don’t entertain conversations, people or settings that drain me or make me feel bad.” Even her cellphone message conveys Niecy’s outlook. She asks that callers not leave a message if it’s not about love or conveyed with a positive spirit. “Don’t leave any of that mess on my voicemail to clean up,” she says. She consciously seeks to surround herself—not just her voicemail—with people who project positivity, peace and joy. Niecy relies on positive people she calls touchstones who help bolster her mood. “There are those people and moments that teach you and make you stronger,” she says. That thinking applies in her professional life, too. “I try to be someone others want to work with and have on set. I strive to be a positive and nice person because I think it’s important to be a team player. There are no divas in my house.” Happy at home Niecy says she has a similar view when it comes to parenting for her son, Dominic, and daughters, Donielle and Dia. “I know I can’t control what they’re exposed to outside of our house, but in here, there’s no flicking on reality TV that highlights people yelling, fighting and feuding. I don’t want that energy in my house,” she says. She’s not against all reality TV programming. Niecy hosted the Style Network’s Clean House, which featured a cleanup-and-renovation crew that went to the homes of families in need of decluttering. But she’s choosy about what shows—reality or otherwise—air in her house. “There’s no such thing as just a TV show. I don’t want those negative words or messages in my house. And for me, purposeful positivity includes what you watch on TV, read in books or listen to on your MP3 player.” The power of hugs When her kids were younger, instead of sending them to their room or banishing them to time out, Niecy encouraged her kids to solve theirquarrels with physical displays. “I’d make them hug each other,” she says. “They’d be so angry and say, ‘I don’t want to hug him or her.’ But I’d make them hug each other until they’d start laughing. Once they’d giggle they could go back about their business with the understanding that it’s OK to disagree but to deal with that disagreement from a place of love.” She holds herself to that same standard when navigating her relationship with her kids or her husband, Jay Tucker. Niecy's talking stick and golden rule To ensure everyone in her house has the chance to be heard, Niecy relies on an old-fashioned egg timer. “To hear each other out, we’ll pull out the hourglass and one person can say what they need to uninterrupted until the sand runs out. Then we flip it and it’s the other person’s turn. That way there’s no jockeying to talk over each other without either person ever really being heard. And the time to flip creates a break to absorb what is being said.” Niecy also relies on her golden rule for conflict resolution as well as facing controversy or decision making. “I always ask myself, ‘Is an action serving you, edifying you, making you better or stronger and more equipped to handle life in a positive way?’ And if I can’t answer all those questions with ‘yes,’ I find a different behavior and try it out. It’s never too late to test drive a new positive attitude.” Gina Roberts-Grey is a frequent contributor to Live Happy magazine.

Live Happy 9 Best Books to Spark Spiritual Enlightenment

Reading

9 Books to Spark Spiritual Enlightenment

Your spiritual life is personal, yet most spiritual books share a common theme—we are all connected. Immerse yourself in these books to live with a greater sense of community, to uplift your spirit, and to get a sense of mind-body integration. These nine favorite spiritual works are like a retreat for your mind and soul. 1. The Book of Awakening: Having the Life You Want by Being Present to the Life You Have By Mark Nepo The Book of Awakening is filled with poignant insights from Mark Nepo, a philosopher, poet and cancer survivor. His mini wisdom lessons show the value of appreciating every precious detail of life. Keep this book within arm’s reach to get your daily dose of inspiration. “The further I wake into this life, the more I realize that God is everywhere and the extraordinary is waiting quietly beneath the skin of all that is ordinary. Light is in both the broken bottle and the diamond, and music is in both the flowing violin and the water dripping from the drainage pipe. Yes, God is under the porch as well as on top of the mountain, and joy is in both the front row and the bleachers, if we are willing to be where we are.” —Mark Nepo 2. The Road Less Traveled: Timeless Edition: A New Psychology of Love, Traditional Values and Spiritual Growth By M. Scott Peck, M.D. Our spiritual evolution is a long and difficult life journey of self-awareness and personal growth, according to this classic by the late M. Scott Peck, M.D. The book weaves together psychotherapy, religion and science to provide a practical approach for living with a higher understanding of ourselves and the role love plays in our lives. “To proceed very far through the desert, you must be willing to meet existential suffering and work it through. In order to do this, the attitude toward pain has to change. This happens when we accept the fact that everything that happens to us has been designed for our spiritual growth.”—M. Scott Peck, M.D. 3. The Seven Spiritual Laws of Success: A Practical Guide to the Fulfillment of Your Dreams By Deepak Chopra The Seven Spiritual Laws of Success is an exploration of how to spiritually nurture yourself and your family through giving back, expressing gratitude, enjoying the journey of life and realizing you are here for a reason. “If you want to transform your karma to a more desirable experience, look for the seed of opportunity within every adversity, and tie that seed of opportunity to your dharma, or purpose in life. This will enable you to convert the adversity into a benefit, and transform the karma into a new expression.”—Deepak Chopra 4. Peace Is Every Step: The Path of Mindfulness in Everyday Life By Thich Nhat Hanh With the whirlwind pace of life, its easy to lose touch with the peace that surrounds us at every moment. World-renowned Zen master and spiritual leader Thich Nhat Hanh explains how we can experience deep feelings of joy and completeness with our next aware breath and our next smile. Filled with anecdotes, the book teaches the reader to bring awareness to the body, mind and whole life through conscious breathing. “If we are not fully ourselves, truly in the present moment, we miss everything.”—Thich Nhat Hanh Read more: 10 Life-Changing Books That Will Stay With You Forever 5. The Art of Happiness, 10th Anniversary Edition: A Handbook for Living By Dalai Lama Psychiatrist Howard Cutler sits down with the Dalai Lama to ask him life’s deepest questions in The Art of Happiness: A Handbook for Living. Learn the answers to timeless questions such as: Why are so many people unhappy? and Why is there so much suffering in the world? The Art of Happiness shows us that having a philosophy of compassion and a disciplined mind can lead us to happiness, and that a happy life requires study and practice. “Love and compassion are necessities, not luxuries. Without them, humanity cannot survive.”―Dalai Lama 6. The Power of Now: A Guide to Spiritual Enlightenment By Eckhart Tolle The Power of Now shows the freedom and joy of a life lived in the now, where you don’t dwell on our mistakes and choose consciously to learn from them instead. Eckhart Tolle writes that the enemy of enlightenment can be your mind and the role you play in creating your own pain. Learn how to transcend your ego-based state of consciousness (essential to personal happiness) and follow a path to a more fulfilling existence. “Realize deeply that the present moment is all you have. Make the NOW the primary focus of your life.”—Exckhart Tolle 7. The Seat of the Soul: An Inspiring Vision of Humanity’s Spiritual Destiny By Gary Zukav Ego and power can get us off track, but tapping into our authentic power aligns us spiritually. Author Gary Zukav shows the danger in the pursuit of external power and how it produces conflict in our personal lives, communities and in our world. The book explains that we are all on a spiritual journey and that if we wish to, can purposefully infuse our lives with meaning. “An authentically powered person lives in love. Love is the energy of the soul. Love is what heals the personality. There is nothing that cannot be healed by love. There is nothing but love.”—Gary Zukav Read more: 7 Books You Need to Make Love Last 8. Way of the Peaceful Warrior: A Book That Changes Lives By Dan Millman An international bestseller, Way of the Peaceful Warrior is the story of Dan Millman, a champion gymnast at the University of California at Berkeley with a mysterious 96-year-old mentor names Socrates whom he meets at an all-night gas station. Through Dan’s daily metaphysical experiences he discovers new ways to see the world and how to live fully. 9. The Alchemist By Paulo Coelho The Alchemist, a mystical tale about Santiago, an Andalusian shepherd boy who longs to travel in search of worldly treasure, is a lesson in how to listen to your own heart in order to become self-aware. Read the signs along life’s path, the book expounds, and become self-empowered to follow your dreams. “The simple things are also the most extraordinary things, and only the wise can see them.”—Paulo Coelho Read more: 7 Books to Spark Your Career Reboot Sandra Bienkowski is a contributing editor to Live Happy.

Self-Care

10 Reasons to Celebrate Your Wins

When you are plowing through your to-do list, orchestrating the various demands of life, it’s likely that you will overlook what could be a major source of daily happiness: Your wins, your accomplishments, the things on your list (or off) that you have actually managed to get done. According to an article in the Harvard Business Review, there is power in small wins, and it’s the fulfillment that comes from making progress on meaningful goals. Each day you experience wins, both major and minor, but you could be moving too fast (or you are too hard on yourself) to notice. Entrepreneur Gary Vaynerchuk acknowledges he has a hard time celebrating wins because he “loves the climb.” But he says there is danger in ignoring both incremental wins and wins of any size. To always be focused on “what's next?” can deplete you. Once you make an effort to start noting and celebrating your wins, it can increase your sense of self-worth and your happiness. Plus, some people are motivated by celebrating stepping stones of progress. Ask yourself if you gloss over any of these achievements without stopping to take notice: 1. You exercised It’s 3 p.m. and you’re wondering where your day went. You are stressed because you still have so much more to do. While all that might be true, are you skating over the workout you got done early in the day? Exercise has too many benefits to list here, but if you did it today, that’s a win. Count it. Celebrate it. Oh, and don’t make the mistake of downplaying your heart-healthy time. If you walked, don’t beat yourself up for not jogging. Whatever exercise you completed, it’s on the board. Don’t devalue it with negative thinking. 2. You tackled a work project Most jobs involve a list of work to-do's or big projects that are not possible to complete in one day, so why do so many of us make ourselves feel bad when we don’t conquer everything by the time we go home? In her book Thrive, Ariana Huffington writes, “We often use deadlines—real and imaginary—to imprison ourselves.” By switching your focus from the undone to the done you can celebrate the completion of small tasks on the way to completing a bigger project. 3. You had a touching conversation with your child You know the moment when your child says something that just makes you melt? Soak up those moments of connection. We know that playing another round of Jenga or giving your kids a bath might not instantly resonate with you as productive time, but spending quality time with your kiddos is a big win. While you don’t need anyone telling you that time with your kids is important, when was the last time you gave yourself credit for your care and devotion? 4. You ate a healthy breakfast Green smoothie? Steel-cut oatmeal? Scrambled eggs? That's a win! There’s nothing like getting a small triumph in the first hours of your day. Notice and celebrate your healthy choice. 5. You said “No” If you said “No” to something you didn’t want to do or something that wasn’t congruent with who you are or how you want to spend your time, score one for your wins! Saying “No” can be a big deal when it’s an expression of our boundaries and values. Go ahead and feel triumphant over what you turned down. 6. You accomplished a large or difficult project Say you cleaned out your garage or finished creating a huge spreadsheet at work, but instead of taking a moment to celebrate, your mind quickly moved on to the rest of the projects that await you. Don’t determine your self-worth by what’s left on your list. (Chances are you will always have a long to-do list. Most people do.) Take notice of how your hard work resulted in a clean and organized garage or a robust and useful spreadsheet and do a little happy dance before moving on to the next project. 7. You completed a bunch of small autopilot tasks When you grocery shop, water the plants, change the bed sheets, wash the car and clean the house...take a minute to stop and think about all these tasks you complete week in and week out. You may think of it as drudge work or you may find joy, but either way, take pride in the fact that you are such a consistently productive human being who does so many essential services for your family and yourself. 8. You faced a fear If you did something that scares you—whether big or small—make sure your mental chatter pauses long enough to give you some celebratory love. Maybe you are shy and went to a networking event. You pursued a new business opportunity. Maybe you successfully quieted your mind after an anxious moment. All of these success stories might not be noticeable to others, but they are clearly wins for you. Savor and celebrate. 9. You take time to do the things you love If you are aligning your life with your values—the things you care about most—that’s a big win. Devoting some of your time to your favorite activities and experiences means you are living authentically and are more likely to be happy. Observe how your choices are creating a life you love and take time to be grateful for the role you play in making your incredible life happen. 10. You took stock of your accomplishments One way to celebrate your wins is to keep track of them and even give yourself some rewards. For example, use a monthly calendar to note the days when you worked out and schedule a massage as a reward. Applaud yourself for writing another chapter of your novel by treating yourself to lunch at a favorite cafe. Prime your environment for success. Play a favorite song or put a smiley-face emoji in your phone calendar when you have a yogurt for a snack instead of a chocolate chip cookie. (No, we're not in pre-school, but some behavior modifications work for 40-year-olds as well as 4-year-olds.) Documenting your wins gives you visible proof of what you've accomplished so that you are more likely to keep at it. It also helps silence that inner critic who tells you that you are never doing enough. If you are married to productivity, tough on yourself or future-focused, you might easily skip right past some of your small wins. It’s important to catch more of your wins because making progress on your goals fuels a sense of happiness and makes life so much more enjoyable. You're doing great—give yourself a pat on the back. Celebrate your wins! (Just not always on social media.) Sandra Bienkowski is a contributing editor for Live Happy.

Smiling woman looking up from a laptop computer.

Positive Psychology

12 Top Positive Psychology Courses You Can Take Online

What brings a sense of purpose to our lives? Why is gratitude such an important factor in well-being? How can I be happier and bring a sense of authentic joy to those around me? Positive psychology is a fascinating field, but most of us aren’t able to set aside the time and money necessary to study for a master's or Ph.D. in the subject. Luckily technology has made it easier than ever to learn about the science of happiness since the days when Tal Ben-Shahar taught one of the first courses on the subject—and one of the most popular ever—at Harvard University, along with Shawn Achor. Information about positive psychology and well-being has now become much more widely available. Below are some of the best courses and certificate programs on positive psychology that you can access without having to leave the comfort of your own desk. 1. UPenn Positive Psychology Center Martin Seligman and the University of Pennsylvania's acclaimed Positive Psychology Center have coordinated with Coursera to create a five-course online certificate program called Foundations of Positive Psychology. The five courses offer an overview of the field, with insights into such topics as grit and character. They will be taught by regular UPenn MAPP (Masters in Applied Positive Psychology) professors including Angela Duckworth, Ph.D., and James Pawelski, Ph.D. For more information, click here. 2. Barbara Fredrickson Barbara Fredrickson, Ph.D., a psychology professor at North Carolina at Chapel Hill, Director of the PEP (Positive Emotions and Psychophysiology) Lab, and one of the founders of positive psychology, is an expert in the area of love and connection. You can get a taste of her research from her books, Positivity and Love 2.0, and articles, and now by taking her six-week MOOC (massive open online course) “Positive Psychology” on Coursera. The course includes discussion of concepts such as loving kindness and “positivity resonance,” as well as “practical applications of this science that you can put to use immediately to help you live a full and meaningful life.” For more information, click here. 3. Greater Good Science Center The Greater Good Science Center is a nonprofit research institute that provides excellent information and cutting-edge research on the psychology of well-being through its website, newsletter and books. They also offer a free online course called “The Science of Happiness” taught by University of California, Berkeley’s psychology professor Dacher Keltner, Ph.D., and Emiliana Simon-Thomas, Ph.D., the center’s science director. These two experts lead students through the fundamentals of positive psychology, such as why social ties are so important to well-being, the benefits of daily happiness practices and the new science of awe. You must register for the course, and it begins on a specific date (September 6, 2016), but you can take it at your leisure—as long as you finish within six months. The course (also a MOOC), taught on the EdX platform, is open to everyone, but for undergraduates, there is a midterm, final exam and class credits. Everyone else gets quizzes, polls and “emotional check-ins.” For more information, click here. 4. The Flourishing Center The Flourishing Center, founded by Emiliya Zhivotovskaya, offers a certificate in applied positive psychology (CAPP) program in locations all over the United States and Canada with a focus on flourishing, resilience, coaching and mentoring. Faculty include UPenn MAPP graduates, published authors and Live Happy writers such as Louisa Jewell, Louis Alloro and Carin Rockind. The Center has recently added an online option that covers the same curriculum as the in-person course and that has students connecting live online twice a week for 36 weeks. The online course is geared toward international students who don't have access to the in-person courses; however, exceptions are made. An application and interview are required for acceptance. For more information, click here. 5. The Big Know The Big Know, which partners with Life Reimagined—an AARP company, is a fantastic resource for free and low-cost online courses taught by some of the most respected experts in the mindfulness and happiness realms (many of whom have been featured in Live Happy). You can study “Brain Power: How to Improve Brain Health” with Wendy Suzuki, Ph.D., “Mindfulness and Meditation” with Richard Davidson, Ph.D., “How to Bring More Joy to Your Life” with Sonja Lyubomirsky, Ph.D., and the list goes on. Other instructors include Blue Zones' founder Dan Buettner and stress expert Kelly McGonigal, Ph.D. It is truly a gold mine of quick and easy access to expert teachings on happiness—done through video—available at your fingertips. For more information, click here. 6. Profit from the Positive If you are a business owner, coach or executive who would like to bring the power of positive psychology into your workplace, this is a great place to start. Margaret Greenberg and Senia Maymin, Ph.D., co-authors of the book Profit from the Positive (and Live Happy columnists), have put together a 5-week online certificate program of the same name that teaches leaders and executive coaches how to harness the science of happiness in order to increase team productivity, decrease turnover, put employees’ strengths to work at the office and increase the bottom line. The class unfolds over the course of ten 90-minute live video sessions with Margaret and Senia and includes all editable slides and worksheets with no licensing fee and membership in a growing international community of positive psychology practitioners. Live Happy readers can receive a 20% discount off of registration using the promo code: LiveHappyNow. For more information, click here. 7. Pursuit of Happiness Pursuit of Happiness is a nonprofit organization led by prominent psychologists and educators such as Paul Desan, Ph.D., director of psychiatric services at Yale New Haven Hospital, and Todd Kashdan, Ph.D., professor at George Mason University and co-author of The Upside of Your Dark Side. They promote positive psychology by disseminating information and offering an online certificate course called “The Psychology of Happiness,” which is taught by Desan and other experts, including Dan Tomasulo, Ph.D., who created the positive psychology curriculum at Columbia University Teacher’s College. The course, which comprises two live webinars, emphasizes practical implementation of the latest scientific findings in the happiness realm. For more information, click here. 8. Shawn Achor and Michelle Gielan Happiness expert, best-selling author and Live Happy columnist Shawn Achor has teamed up with Oprah Winfrey to create two 21-day courses on happiness. The first is called “21 Days to a Happier Life,” and the second is “21 Days to Inspire Happiness Around You.” The first class includes a happiness assessment, a discussion of daily happiness habits and creating a personal happiness formula. In the second class, students expand their happiness reach by learning about acts of kindness, increasing social bonds, inspiring positive change in others and sharing that happiness with the wider world. Michelle Gielan, Shawn’s wife, business partner at GoodThink Inc. and the author of Broadcasting Happiness, teaches a quick and inexpensive online course to help you improve positive communication and leadership called “Broadcasting Happiness.” For more information, click here. 9. Harvard University Extension Courses in the extension school are generally not taught by Harvard professors. They are, however interesting online courses that cost a whole lot less than enrolling at Harvard. The course catalog changes, but as of 2016, you could sign up to take “The Science and Application of Positive Psychology,” taught by Stephanie Peabody, Psy.D., Executive Director of the International Mind, Body, Health and Education Initiative. This is a general introduction to the concept of positive psychology, including "its implications for physical health and well-being." For more information, click here. 10. Via Institute on Character The nonprofit Via Institute on Character was created 15 years ago under the guidance of clinical psychologist Neal Mayerson, Ph.D., and positive psychology founding father Martin Seligman, Ph.D., in order to bring the benefits of “strengths theory” to as wide an audience as possible. Known primarily for its incredibly useful strengths survey, the institute also offers online courses, webinars and personalized coaching on such topics as “Character Strengths at Work,” “Positive Relationships and Character Strengths” and “Creating a Strengths-Based Life.” Courses are taught by Ryan Niemiec, Ph.D., education director at VIA and a licensed psychologist, and Donna Mayerson, Ph.D., lead consultant for applied practice at VIA and a licensed psychologist. For more information, click here. 11. Wholebeing Institute Run by happiness scholar and expert Tal Ben-Shahar, Ph.D., the Wholebeing Institute is devoted to educating the public about positive psychology, mindfulness, spirituality and the happiness movement. Taking a page from Martin Seligman's PERMA model for well-being, Tal has developed the acronym SPIRE to describe the mission of the Wholebeing Institute: Spiritual, Physical, Intellectual, Relational and Emotional. The Institute offers a certificate program at two-day in-person retreats with a changing roster of locations, as well as a variety of courses that you can access online. Self-directed courses are taught over five weeks and include video lectures from Tal. Subjects range from “Introduction to Positive Psychology” to “Mind-Body Connection,” “Relationships” and “Positive Psychology in Coaching.” For more information, click here. 12. University of Missouri Some universities—such as the University of Pennsylvania in particular—are well-known for their masters programs in positive psychology. The University of Missouri, however, offers a certificate in pos. psych of 15 class credits that is done completely online. The program entails a core course plus several electives. It is important to point out that this is a certificate, not a terminal or “higher” degree. It may be a good choice for someone who would like to further an existing career or perhaps become a life coach. For more information, click here. Emily Wise Miller is the web editor at Livehappy.com.

Stop ruminating and find solutions instead

Positive Psychology

Move Beyond the Problem

Whenever anything went wrong in her life, our dear friend Samantha became a broken record, stuck playing the same refrain over and over. If a colleague criticized her work, she’d call five of her friends to tell each of them the story in detail. If someone cut her off in traffic, she’d blast it out on social media and further fuel the fire by replying to all comments. If her husband put his dirty gym bag on the clean kitchen table, that would be her top story for days. Samantha was stuck focusing on the problem, with no thought to the solution. Our new research sheds light on just how toxic behavior like this is for both the problem-focused person like Samantha as well as the people listening to her. More importantly, it reveals exactly how we can all approach problems in a way that makes everyone feel better faster and that also yields better solutions. For parents, business leaders and teachers, there are important implications to this research. The negativity spiral Focusing on a problem has value, but getting trapped there leaves us stressed and decreases our ability to fix it. In a study we just completed with Arianna Huffington and researcher Brent Furl, we found that when people are merely exposed to problems and don’t spend any time thinking about solutions, their brains get stuck in negative places. However, pairing a problem with a discussion of a solution instantly makes us feel better. More importantly, though, if we focus on the right kind of solution, it fuels creative problem solving and overall performance. A study in contrasts In this study involving nearly 250 research participants, we tested each person’s mood and creative problem solving ability by having them read a randomly assigned article and then tested them again. There were four possible articles to read: Two pieces presented a problem in our world (either the mass shooting crisis or food bank shortages), while the other two articles discussed these same problems but then quickly moved on to solutions. The people presented with a solution-focused article reported feeling much less negative than the people who only read about the problem (specifically, 23 percent less uptight). This means individuals could be aware of a negative event but be buffered from its negative effects if they are also made aware that something can be done about the problem. Solutions-based approach The performance boost occurred when participants were presented with solutions they could be a part of. Focusing on personally actionable solutions increased creative problem solving on future unrelated tasks by 20 percent. In the solution-focused article about food bank shortages, we featured five ways you could help food banks, such as by donating or fundraising. The solution-focused article on the mass shooting crisis, by contrast, discussed measures a police department had taken to keep its city safe—and it did not create the same jump in performance. Personal solutions show our brain a path forward and give us a sense of empowerment. For anyone in a leadership role, including parents guiding their children through the pitfalls of growing up, here are three ways to apply this research to fuel success in others: 1. Ask a question Questions can sometimes be the simplest, least threatening way to move a conversation about a problem forward. For instance, if your son is worried about getting another C in math, you could ask him, “If you could do one thing to raise your grade, what would it be?” 2. Pivot the topic If a friend is having issues finding a solution to one problem, talk about ways he or she could solve another one. Seeing success in that domain can help fuel your friend’s success with the original issue, as we saw with the people who read the food shortages article with personally actionable solutions. 3. Be a positive role model The people around a leader often adopt his or her pattern of behavior. When discussing a problem in your own life, don’t just vent. Come up with solutions or invite other people to brainstorm with you. By consciously switching your focus to solutions when talking to others, you become a positive influence on them. In an amazing turn of events, our friend Samantha recently mentioned to us she was tired of having so many problems in her life, and she wanted to start taking action to fix them. (We of course told her that if she wants someone to brainstorm solutions with to call us anytime!) The result? Her Facebook feed is more positive, she gets along better with her husband and she has more time to focus on things that make her happy. It’s just more proof that a small shift in your attention can create an incredible ripple of positive change in your life. SHAWN ACHOR is best-selling author of the The Happiness Advantage and Before Happiness. Shawn’s TED Talk is one of the most popular ever, with over 5 million views, and his PBS program has been seen by millions. Learn more about Shawn at goodthinkinc.com. MICHELLE GIELAN is an expert on the science of positive communication and how to use it to fuel success and the author of Broadcasting Happiness. Formerly a national news anchor for CBS News, Michelle holds a masters of applied positive psychology from the University of Pennsylvania. Learn more at goodthinkinc.com.

Attractive middle aged couple leaning against each other.

Self-Care

8 Ways to Thrive in Midlife and Beyond

American society values beauty and youth. It’s a fact of life. Look at any movie—Hollywood or independent, it doesn’t matter—magazine (aside from AARP), or television show (Golden Girls went off the air a long time ago, people) and you’ll be hard-pressed to find a gray hair or wrinkled brow among them. And the portrayals you do see of older people are often hackneyed stereotypes of asexual, grouchy killjoys or someone having a midlife crisis. Change the script about getting older “Let’s change the conversation about what getting older means,” says women’s health expert Dr. Christiane Northrup in her book Goddesses Never Age: The Secret Prescription for Radiance, Vitality, and Well-Being. “Our culture tries to tell us how to move through time and tell us we only have so much time left,” she writes. She suggests rewriting the script by realizing chronological age just measures time, and by calling it getting older, not aging. “Getting older is inevitable, but aging is optional,” she writes. Let’s look at how we can challenge what we are told about age in our culture to have a more positive mindset about getting older. 1. Stop calling it a midlife crisis We should probably save the word “crisis” for the real deal and not for another pass around the sun. Plus, the bulk of research shows that there may be a shifting of gears in the 40s or 50s, but it’s often one of renewal and exhilaration, not crisis, writes Barbara Bradley Hagerty in her bookLife Reimagined: The Science, Art, and Opportunity of Midlife. 2. Break routines Thrive later in life by using your foundation—your experience, resources and sense of self—to take risks aligned with your purpose. Midlife can be about renewal: taking the time to renegotiate your purpose, refocus your relationships, and transform the way you think about the world and yourself, Barbara explains in her book. 3. You don’t have to do (or not do) something based on your age Christiane says you don’t have to cut off your hair at a certain age, wear dowdy clothes or stop thinking of yourself as a useful, contributing member of society. She suggests looking for ageless role models like actress Helen Mirren, writer Margaret Atwood or singer Mavis Staples. Companies sometimes take for granted the contributions of older workers—especially women. But some research suggests that people who continue to work into their golden years can experience a greater sense of happiness, meaning and well-being than those who fully retire. Websites such as LifeReimagined.org and Encore.org are ready to help you make the most of your third act. 4. Try not to brand yourself negatively Always talking or posting about your latest ache or pain means you are dwelling on the negative, which can be a slippery slope to acting a lot older than you are. Practice having a positive mindset about your age by focusing on and being grateful for what your body can do. 5. Keep old friendships and form new ones We are born as social creatures and our need for meaningful relationships doesn’t diminish with age. No age is too old to make new friends. A close network of friends to share life’s burdens with can keep you healthier and living longer. Long-term studies have shown that our social connections can even stave off heart attack, stroke and depression. 6. Challenge what you see on TV Go to a dance club with your 40-something friends. Run your first 5K in your 50s. Start a business in your 60s. Or enroll in a class to learn a new skill at any age. Test your limits, try new things and talk about yourself with vitality and strength so you can feel that way, too. 7. Invest in your physical and mental health Exercising, doing your newspaper’s crossword puzzle or writing poetry all can help you retain cognitive function as you get older. Weightlifting helps retain muscle and bones; and cardiovascular exercise improves your heart function, your mood and the appearance of your skin. 8. Switch up how you celebrate your birthday Christiane suggests that we stop celebrating milestone birthdays because “the milestone becomes a millstone.” Instead, she suggests having “a celebration of your worth….Celebrate triumphs and the moments when you didn’t think you’d make it and did.” When you engage in life with a youthful mindset, it can open your life up to many exciting possibilities. You can challenge preconceived notions about your age and help change perceptions about getting older. While family history and environment have an impact on overall health that is beyond our control, when it comes to aging, “belief trumps genes,” Christiane says. Sandra Bienkowski is a regular contributor to Live Happy and the founder and CEO ofTheMediaConcierge.net.

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