Podcast appearances and mentions of emma sepp

True strength and success lie in how well we can come together and support one another and how well we can stand side by side to move forward as a collective.  That powerful message comes straight from our guest, Dr. Lakeysha Hallmon, who is the author of No One Is Self-Made: Build Your Village to Flourish in Business and Life, and it perfectly sets the tone for this deeply honest and inspiring conversation with Jill. They talk about why we're not meant to do life or business solo, the power of building your “village,” and how real success comes from community, not isolation. If you've ever wondered who you need in your corner, how to find your purpose, or how to stop carrying the weight alone, this one's for you. Hit play on this conversation to find out what being “village made” really means and why it just might change the way you show up in the world. Listen and Learn:  Why the "self-made" myth is harmful and how being "village-made" redefines success How neuroscience proves we're wired for community and why it's vital for well-being Why being communal is especially critical for marginalized communities to overcome systemic barriers Are purpose and alignment the driving forces behind building a thriving community? "Life assignments" you can put into practice reveal your true purpose The six essential roles needed to build your "village" and how they contribute to collective success How to attract your "village" by showing up authentically and setting intentions in new spaces The crucial difference between individual and "village-made" values, and how they shape community Key "village-made" values like sharing space with those who shine and radical inclusivity When to keep grinding and when surrendering opens doors you never expected Channelling your anger into action and the "village verbs" that empower community building Resources:  Find Lakeysha and buy her book, No One is Self-Made, at https://drkeyhallmon.com/noism/ or get it at our POTC bookshop: https://bookshop.org/a/30734/9780063315891  Connect with Lakeysha on social media: http://www.linkedin.com/in/lakeysha-hallmon-ed-d-52680215a https://www.instagram.com/drkeyhallmon   Debbie's article on asking for help: https://psyche.co/guides/how-to-ask-for-help-without-discomfort-or-apology About Lakeysha Hallmon Dr. Lakeysha Hallmon has transformed the lives of thousands of Black entrepreneurs across the world through her flagship brand The Village Market, and sister organizations The Village Retail, a storefront featuring premier Black-owned brands and nonprofit Our Village United, which revitalizes small businesses by providing funding and technical services. Her love of community, paired with her mantra, Support Is a Verb, inspires Black entrepreneurs everywhere and the communities who support them with intention. As an award-winning expert in education and business development, Hallmon's innovative village model has become highly sought-after and has facilitated 8.3 million dollars in sales to Black businesses. Related Episodes 116. Building a Meaningful, Values-based Life with Jenna LeJeune 138. Exploring Existence and Purpose: Existentialism with Robyn Walser 234. The Power of Us with Dominic Packer 273. A More Just Future with Dolly Chugh 285. What Do You Want Out of Life? Values Fulfillment Theory with Valerie Tiberius 329. The Power of Curiosity with Scott Shigeoka 370. Freedom, Energy, and Power with Emma Seppälä 371. Uniting Toward a Better Future with Diana McLain Smith Learn more about your ad choices. Visit megaphone.fm/adchoices

The quality of our life depends on our state of mind. We could be on a beach and feel unhappy or be stuck in traffic and be content and joyous. The difference is our state of mind.In this podcast, Yale Professor and Author Emma Seppala shares the research and secrets to stop the destructive self-talk and reclaim our resilience and power.Free The Mind Documentary Sattva Lifehttps://www.emmaseppala.comYouTube: https://www.youtube.com/channel/UCG1_DIh33LfXaiEiOscEyGQInstagram:  https://www.instagram.com/alitakguillen/Instagram: https://www.instagram.com/10secondstoair/LinkedIn: https://www.linkedin.com/in/alitaguillen/Web: https://www.alitaguillen.com/Web: https://www.10secondstoair.com/v

Dr. Jodi Richardson sits down with Yale and Stanford researcher Dr. Emma Seppälä to explore the profound science behind human connection and its impact on our mental wellbeing. Dr. Seppälä, author of "The Happiness Track," shares groundbreaking research on how compassion and social connection serve as powerful antidotes to anxiety, stress, and burnout in our increasingly isolated world. From explaining the neurological mechanisms that make kindness feel good to debunking common misconceptions about happiness and success, this conversation offers practical wisdom backed by cutting-edge science. Discover why: True resilience stems from compassion rather than toughness Our loneliness epidemic may be more dangerous than smoking Technology is simultaneously connecting and isolating us Simple breathing techniques can rapidly calm your nervous system Compassion meditation can rewire your brain for greater wellbeing Whether you're struggling with anxiety, feeling disconnected in our digital age, or simply seeking evidence-based strategies for greater happiness, Dr. Seppälä's insights provide a roadmap to living a more connected, compassionate, and joyful life. Don't miss this powerful conversation about the science of connection and how rekindling meaningful human bonds might be the most important health intervention of our time.See omnystudio.com/listener for privacy information.

In this gripping first installment of a two-part series, Dr. Jodi Richardson welcomes Yale and Stanford researcher Dr. Emma Seppälä, who reveals the traumatic 9/11 experience that changed her life forever. When traditional anxiety remedies failed her, a skeptical scientist discovered an ancient breathing practice that not only healed her own PTSD but would later transform the lives of war veterans who'd lost all hope. Dr. Seppälä shares how "sovereignty" - making your inside stronger than your outside - can help anyone navigate life's chaos. From witnessing the Twin Towers fall to pioneering breakthrough trauma research, her journey proves that our greatest potential often emerges from our darkest moments. The conversation takes an unexpected turn when Dr. Richardson's own anxiety surfaces during recording, leading to a powerful demonstration of the breathing techniques being discussed. Listen to discover the science behind reclaiming your inner power, how a simple 40-day practice changed everything, and why self-compassion outperforms self-criticism in every metric. Just as the story reaches its most profound revelation, we pause... leaving you breathless for Part 2. Don't miss the conclusion where Dr. Seppälä' will reveal the extraordinary story of her friend Etel's unimaginable trauma and remarkable transformation through sovereignty. More on Emma Seppälä': https://www.emmaseppala.com/ Connect with me: https://linktr.ee/drjodirichardson?fbclid=PAZXh0bgNhZW0CMTEAAabqDVAw_zhoG3IXGRhgjn-J14BFJy50ztJbCHywMfZobVH12nX1USMbisI_aem_QViUbKkXHlwbD3y4kGcvGQSee omnystudio.com/listener for privacy information.

What does it take to cultivate joy—not as a fleeting feeling, but as a steady presence—even in times of deep uncertainty? In this luminous conversation, Dr. Heidi Brooks is joined by psychologist and author Emma Seppälä and artist Clara Nartey to explore the resilient, regenerative power of joy. With insights drawn from neuroscience, personal experience and artistic practice, Emma and Clara reflect on how inner sovereignty—the ability to return to center amid chaos—can help us meet the world with greater creativity, calm, and connection. From Clara's practice of beginning each day in prayerful gratitude to Emma's decades of meditation and breathwork, Heidi and her guests share how joy can be cultivated as a discipline of attention and care, and reflect on joy as an “inside job”—one that begins with how we treat ourselves and ripples outward in our relationships, our work and our communities. Together, they invite us to consider: What might it look like to build a “circle of delight” around ourselves and others—a nest of safety, authenticity and beauty?  This episode is for anyone seeking a more rooted, soulfully sustainable way to face uncertainty—and to offer something healing to the world in return. Learning Through Experience is produced through the Yale School of Management. What resonates with you about this conversation? We'd love to hear from you—reach out to LTEpodcast@yale.edu. And subscribe to the monthly LinkedIn newsletter for additional insights and reflections about episode topics and questions to ponder.  Watch this video on YouTube.   Resources Read "Sovereign: Reclaim Your Freedom, Energy, and Power in a Time of Distraction, Uncertainty, and Chaos" by Emma Seppälä See Clara Nartey's artwork, including her “Joy of Living” installation at Yale School of Management's Evans Hall  Follow Emma's Psychology Today blog series, “Feeling It”  Listen to Clara's first Learning Through Experience conversation with Dr. Heidi Brooks: “The Power of Art to Cultivate Joy”   Show Notes & Key Moments 00:00 – Welcome Back to JoyHeidi sets the stage for a conversation about joy as a practice of resilience during uncertain times–and a shared realization that joy often appears where you least expect it. 02:14 – Boarding School, Pandemic, and the Birth of JoyClara shares how hardship shaped her commitment to joy: “You either succumb to the situation—or find a way out using joy.” 03:42 – Inner Wealth, Outer PovertyEmma reflects on cultures where joy thrives in the absence of material wealth: “You can't put the human spirit down.” 08:45 – Training the Mind for TurbulenceEmma offers practices like breathwork and meditation as tools to cultivate resilience and unlock creativity: “The quality of your life depends on the state of your mind.” 14:35 – Art as Emotional TranslationClara describes how her joy—or pain—flows directly into her textile work, regardless of what's visible on the surface. Both Clara and Emma speak to the mystery of creativity: “It's like the work is asking to be made—and I'm just the channel.” 23:19 – The Trouble With Toxic PositivityThey explore the power of authenticity over forced optimism: “Sometimes the most uplifting thing is just being present through the hard stuff.” 33:37 – What Is Sovereignty?Emma defines it as reclaiming our inner space from inherited self-criticism: “You can't unsee what you've seen.” 37:23 – Joy Begins With You        Clara reminds us: “You can't give joy to others from a place of emptiness.” And something to sit with: Something to sit with: “Gratitude will float you through the rushing waters.”

In this Bite Size from episode #127 Emma Seppala explains the idea behind her new book sovereign and what it can look like to live a sovereign life in the constant turmoil and upheaval of modern life where now more than ever a resilient mind is key to a happy life. Emma also talks about some of her experience since becoming what she would consider sovereign and how it has led to her feeling more alive than ever before. You can find Emma at her Website: https://www.emmaseppala.com/Find Emmas's Courses at: https://www.iamsov.com/Check out the Sattva app: https://www.sattva.life/Check out Project Welcome Home Troops: https://projectwelcomehometroops.org/ Looking to streamline your financial goals? Connect with Zack Raad at Fruition Financial. 

Dr Emma Seppälä — psychologist, author of Sovereign, and faculty at Yale and Stanford — explains why you can't think your way out of anxiety, and how the breath, body and nervous system hold the key to deep emotional healing. https://www.simonmundie.com/restore-balance-mini-course https://www.simonmundie.com/restore-balance-coaching My links: Book: https://www.simonmundie.com/book YouTube: https://tinyurl.com/YouTubeSimonMundie Website: simonmundie.com Substack Newsletter: https://simonmundie.substack.com/ Instagram: https://www.instagram.com/simonmundie/ Info@simonmundie.com Learn more about your ad choices. Visit megaphone.fm/adchoices

What If the Key to Healing Isn't a Pill—But a Breath? Over 70% of doctor visits are linked to stress-related conditions—yet the real solution might be simpler than you think. Today on The Dr. Josh Axe Show, we're joined by Emma Seppälä, Ph.D.—a Yale psychologist, Stanford researcher, and bestselling author of Sovereign and The Happiness Track. Emma is on a mission to shift the conversation around mental and physical healing, and her groundbreaking research into the science of breath, trauma recovery, and emotional resilience might just change the way you view health forever. In this enlightening conversation, we explore how the mind-body connection, once considered fringe, is now scientifically validated—and how you can harness it to radically improve your well-being. From ancient wisdom to modern neuroscience, this episode bridges the gap between psychology, spirituality, and practical healing. You'll learn: Why traditional therapy and medication often fall short—and what actually works for trauma and anxiety How a simple breathwork practice helped veterans eliminate PTSD symptoms—and how you can use it to regulate your nervous system The critical difference between empathy and compassion—and why one could lead to burnout while the other fuels healing and leadership How breathing techniques activate core muscles, lower inflammation, and transform emotional states—even during exercise The science behind memory reconsolidation and how breath can help you release stuck emotions and trauma responses How awe, service, and gratitude can rewire your brain and physiology for happiness and longevity Why self-criticism is sabotaging your success—and how to cultivate empowering self-awareness instead Tune in if… You've ever felt “off” but couldn't explain it. You're tired of one-size-fits-all mental health advice. You want practical tools to heal your body from the inside out—without side effects, and with science to back it up. This episode is more than a conversation—it's an invitation to reclaim your inner sovereignty. Listen now to discover how ancient practices like breathwork and compassion can create modern breakthroughs for your body, mind, and soul. #breathwork #psychology #draxe Want more of The Dr. Josh Axe Show? Subscribe to the YouTube channel. ------  00:00 Introduction 02:05 Power of Breathwork & Healing 09:06 Best Breathing Techniques & Exercises 23:48 Differences Between Empathy and Compassion 31:46 Virtues and Leadership 38:04 Importance of Knowing Your Identity Follow Dr. Josh Axe Instagram Twitter Facebook Website Follow Emma Seppala Instagram Facebook YouTube Twitter Website ------  Staying healthy in today's world is an upstream battle. Subscribe to Wellness Weekly, your 5-minute dose of sound health advice to help you grow physically, mentally, and spiritually. Every Wednesday, you'll get:  Holistic health news & life-hacks from a biblical world view Powerful free resources including classes, Q&As, and guides from Dr. Axe The latest episodes of The Dr. Josh Axe Show Sign up here → https://forms.thehealthinstitute.com/l-77  Submit your questions via voice memo to be featured on the show → speakpipe.com/drjoshaxe  ------  Links:  Check out Emma's latest book, SOVEREIGN: Reclaim Your Freedom, Energy & Power in a Time of Distraction, Uncertainty & Chaos → https://www.iamsov.com/  ------  Ads:  Even if your bloodwork looks "normal," your symptoms could point to Cell Danger Response (CDR). Discover how to break free from CDR and unlock your full potential at https://beyondbloodwork.com/.

In this episode of the Action for Happiness podcast, Mark Williamson engages in a profound conversation with Emma Seppälä, the science director at Stanford University's Center for Compassion and Altruism Research and Education. Emma shares her insights on achieving inner freedom by releasing destructive self-beliefs and discusses her latest book, "Sovereign". The discussion delves into Emma's personal journey from Paris to the U.S., and China, exploring cultural approaches to happiness and resilience. She highlights the concept of psychological sovereignty, emphasizing its importance in overcoming adversity and cultivating a resilient spirit. Listeners are invited to participate in a guided breathing exercise, demonstrating a practical tool for achieving emotional sovereignty. Emma also addresses the impact of societal norms on our emotional intelligence and shares strategies to connect with our intuition and creativity. Tune in to learn about Emma's innovative approach to well-being and discover tools to live a more empowered and joyful life.

Have you ever felt torn between dreaming big and staying realistic? Between trusting your instincts and wondering if fear is holding you back? In today's conversation, we're diving deep into what it truly means to reclaim your personal sovereignty—the ability to stand fully in your own power, free from self-doubt, external expectations, and the weight of comparison.My guest today, Dr. Emma Seppälä, is a psychologist, researcher, and bestselling author dedicated to helping people cultivate happiness, resilience, and self-leadership. As a Yale lecturer and the Science Director at Stanford's Center for Compassion and Altruism Research, she's spent years studying what actually helps us thrive—not just succeed.Together, we explore:The social science behind self-doubt and imposter syndrome—and how to break free from it.The inner critic: where it comes from, why it keeps us small, and how to find inner quiet.The role of meditation and breathwork in rewiring our nervous systems for resilience.How comparison culture and social media impact our self-worth—and how to navigate them with sovereignty.Why we need to redefine success and self-worth in a world that constantly tells us who we should be.Daily practices to help you stay rooted in self-trust, confidence, and joy.This conversation is full of powerful takeaways, practical tools, and a deeply personal look into how we all wrestle with self-doubt—even those of us who have spent decades doing this work. If you've ever wondered whether you're enough, struggled with self-judgment, or wanted to free yourself from limiting beliefs, this episode is for you.If this episode resonates with you, share it with a friend who might need a reminder of their own power. And if you love it, leave a review on Apple Podcasts or Spotify—it helps other women find this show!Looking for supplements for yourself and your family, including some of those I talk about in episodes? You can find those - and your 15% discount on every order here: avivaromm.com/supplementsMentioned in this episode:Looking for supplements for yourself and your family, including some of those I talk about in episodes? You can find those - and your 15% discount on every order here: avivaromm.com/supplements

What if doing less could actually help you achieve more? This week on the podcast, join Emma Seppälä, a renowned psychologist and author specializing in the Science of Happiness, as she explores the journey to personal and professional sovereignty. As the director of the Women's Leadership Program at Yale School of Management, Emma has empowered thousands, including high-level executives, to enhance their emotional intelligence and resilience.Discover the surprising benefits of idleness and how embracing stillness can foster greater focus and creativity in our fast-paced world.“Resilience is in the mind. It has nothing to do with your environment; you can be in a challenging situation and still be incredibly resilient...”In this episode Andrew and Emma discuss:2:35 Emma growing up all around the globe, avoiding the Parisian pessimistic mindset while living there and why you should try mindfulness in an age of distractions.11:55 Why mindfulness doesn't work for everyone, guided meditations using the Sattva app and the effects Emma feels when she meditates daily.18:50 CEO example of 10 minutes of mindfulness a day, writing multiple books while hiking and geniuses like Einstein and Salvador Dali using alpha brain waves to be creative.26:20 Ignoring overly negative news to stay positive, moving meditation and working with veterans with trauma to overcome PTSD with breathing and meditation.32:00 What is skybreath, the similarity of idleness and daydreaming and staying off your phone to be idle during the day.35:30 Using alpha waves to relax when you need to so you can upregulate when you need to, downregulating to show up when you need to and intention, innovation and creativity.44:35 Give kids open ended toys without instructions, why Emma wrote her book Sovereign and the definition of being Sovereign.51:10 High performers wanting to feel loved, the best way to get love is to give it and the happiest people fill others cups alongside their own.57:30 How Emma feels Sovereign, being more resilient then ever before and where Emma sees herself 5 years in the future.1:02:30 Emma's faith that things will work out, living a life in service to others and where you can find Emma.You can find Emma at her Website: https://www.emmaseppala.com/Find Emmas's Courses at: https://www.iamsov.com/Check out the Sattva app: https://www.sattva.life/Check out Project Welcome Home Troops: https://projectwelcomehometroops.org/ Looking to streamline your financial goals? Connect with Zack Raad at Fruition Financial. 

You might believe that a happier life comes from more money, a dream job, or picture-perfect vacations—but think again. According to best-selling author, Yale lecturer, and international keynote speaker, Dr. Emma Seppala, PhD says that the science of happiness tells a different story. Through her groundbreaking research, Emma uncovers why so many of us chase the wrong things and what truly leads to lasting well-being. In this episode, Emma and I discuss some eye-opening studies and inspiring stories that will completely shift how you think about happiness. We also discuss the neuroscience of emotion regulation, the latest evidence for the benefits of silence, and how to cultivate our inner sovereignty to help foster creativity and build resilience.Suggested Resources:Emma Seppälä | Website | Instagram | YoutubeEmma's BooksFree the Mind DocumentaryBrief, daily meditation enhances attention, memory, mood, and emotional regulation in non-experienced meditatorsSattva Meditation AppSend me a text!Timeline's products have quickly become my favorite supplement for added energy, strength, and endurance. They contain a compound called urolithin A which has been shown to radically improve cellular function. Right now, Timeline is offering WellnStrong followers 10% off with the code wellnstrong10 at checkout. I can't wait for you to give them a try!Join the WellnStrong mailing list for exclusive content here!Want more of The How To Be WellnStrong Podcast? Subscribe to the YouTube channel. Follow Jacqueline: Instagram Pinterest TikTok Youtube To access notes from the show & full transcripts, head over to WellnStrong's Podcast Page

How are happiness and success intertwined when it comes to business? What crucial element do you lose as a company when the boss or the culture becomes one of stress or pressure? Emma Seppälä teaches at the Yale School of Management and is a Scientific Director at the Center for Compassion and Altruism Research at Stanford University. She is also the author of several books, most recently Sovereign: Reclaim Your Freedom, Energy, and Power in a Time of Distraction, Uncertainty, and Chaos.Greg and Emma discuss the evolving field of happiness studies, its application in business, and Emma's research on the relationship between success, well-being, and stress. Emma shares insights on how high-stress cultures in academia and workplaces undermine long-term performance and creativity and offers practical strategies for individuals and leaders to cultivate emotional intelligence and resilience through practices like meditation and breathwork.*unSILOed Podcast is produced by University FM.*Show Links:Recommended Resources:Robert ThurmanSKY Breath MeditationBreathworkGuest Profile:EmmaSeppala.comFaculty Profile at Yale School of ManagementFaculty Profile at the Stanford Medicine Center for Compassion and Altruism Research and EducationSocial Profile on InstagramSocial Profile on FacebookSocial Profile on XLinkedIn ProfileHer Work:Amazon Author PageSovereign: Reclaim Your Freedom, Energy, and Power in a Time of Distraction, Uncertainty, and ChaosThe Happiness Track: How to Apply the Science of Happiness to Accelerate Your SuccessThe Oxford Handbook of Compassion ScienceYouTube ChannelEpisode Quotes:Self-awareness vs. self-criticism in leadership18:17: If you want to be a good leader, compassion is so essential. It's a no-brainer. And I teach a lot of female executives, male too, but I would say both of them are highly self-critical. I differentiate between self-awareness and self-criticism. Self-awareness is, oh, you know what? My statistics are terrible. Like I actually need to hire a statistician to help me on my team. That's self-awareness, right? Self-criticism is, I'm a terrible accountant. I can't do this. Like, I'm just so bad, all that stuff is either going to make you feel less than and all the consequences thereof or make you feel like you have to make up for it by being a jerk or "narcissist." Everyone's a narcissist these days, according to everybody else. You know what I mean? But, like, yeah, both of those are consequences of profound self-hatred. That's why, you know, self-awareness is key. Self-criticism? Not so much.Innovation starts with resilience and a sovereign state of mind11:24: What we need the most is innovation, both in our young people, in our employees, and all around ourselves. We need to figure out the problems in our lives, and the best way to access that is to come back to, I'm going to call it, a sovereign state because when you're sovereign and you're sort of centered within yourself, and you're in a calmer state, and you're less frazzled, and also the whole antifragile thing. Well, it's antifragile psychologically, so you're in a state where you are most resilient to the outside world and most creative.Why leadership begins with your well-being33:25: People can't flourish around you if you're stressed, if you're burnt out, if you're showing up yourself; it's not going to happen. As a leader, people are watching you. They're very attuned to you because they're watching out for their own safety, and they're measuring where they are at, where they stand, and so it's critical. I think that's a place where people get lost. You're like, "Oh, well, if I just offer these perks or see these things, everything will be fine." It's like, well, really, people see through you. They see through you. And if you're not authentic, they know that.

Finding balance in a chaotic world. In this episode I sit down with psychologist and author Emma Seppälä to discuss how we can return to our natural state of well-being. Emma shares strategies for breaking free from the overwhelming demands of modern life and the constant and often demoralising chatter of the ego. Key Topics: Understanding the impact of information overload on mental health The power of self-compassion over self-criticism How practices like stillness and meditation enhance creativity and well-being Redefining success and fulfilment beyond conventional achievements Hiow inauthenticity is perceived as a threat The power of intuition - if it worked for Einstein it can work for you Emma's experiences with Sky Breath Meditation and its transformative effects The need for embodied practices in psychology to nurture emotional health Resources: Sovereign by Emma Seppälä : https://www.emmaseppala.com/books Sky Breath Meditation : https://sky-breath.org/ Follow Emma Seppälä on Instagram: https://www.instagram.com/thehappinesstrack/?hl=en Subscribe & Review: Please support this podcast by leaving and review - it can make a big difference My links: Book: https://www.simonmundie.com/book YouTube: https://tinyurl.com/YouTubeSimonMundie Website: simonmundie.com Substack Newsletter: https://simonmundie.substack.com/ Instagram: https://www.instagram.com/simonmundie/ Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode of 'Exhausted to Empowered Entrepreneur,' host Elizabeth Gould interviews Emma Seppala, PhD, a renowned psychologist and author, about the transformative power of breath and self-sovereignty. Emma is on the faculty of the Yale School of Management and Faculty Director of the Yale School of Management's Women's Leadership Program, Science Director of Stanford University's Center for Compassion and Altruism Research and Education and an international keynote speaker. Emma has just released her latest book, ‘Sovereign: Reclaim Your Freedom, Energy & Power in a Time of Distraction, Uncertainty & Chaos (2024). Her first book The Happiness Track (HarperOne, 2016) has been translated into dozens of languages Emma discusses her groundbreaking research projects demonstrating the efficacy of breathing compared to standard therapies for mental health issues, such as trauma in veterans. The episode delves into her latest book 'Sovereign,' detailing how individuals can regain control over their lives and well-being through self-awareness and self-care. . • 00:00 Introduction • 01:15 Emma Seppala's Journey into Breathing Research • 02:36 The Power of Breathing Techniques • 03:32 Challenges in Mainstream Acceptance of Breathing Techniques • 04:07 The Concept of Sovereignty • 11:56 Practical Tools for Sovereignty • 16:26 Final Thoughts and Takeaways You can learn more about this incredible guest here. https://www.iamsov.com/ https://www.linkedin.com/in/emmaseppala/ @thehappinesstrack And the course – Unlock Your Happiness & Sovereignty with Dr. Emma Seppälä! Join bestselling author (The Happiness Track and Sovereign) and Yale faculty member Dr. Emma Seppala - who just joined me on our podcast - in THE SCIENCE OF HAPPINESS & SOVEREIGNTY course! Dive into 6 transformative weeks designed to help you: • Deepen Self-Awareness • Enhance Emotional Intelligence • Discover Your Best Self • Build Fulfilling Relationships • Cultivate Self-Compassion • Boost Stress Resilience • Achieve Personal Empowerment • Advance Your Career • Create a Balanced Lifestyle Bonus Gifts: Sign up now to receive the Path to Sovereignty Ebook, Sovereign Journal, and exclusive guided meditations—all designed to kickstart your journey! Start Date: January 25th Your next step: Are you working hard but it's just not working? Maybe your business is up and running and you've lost your sense of purpose? You're in the right place to go from exhausted to empowered! . Click on this link https://calendly.com/elizabethgould/reset-or-reframe-clarity-call to book a quick, no obligation chat with Elizabeth about how you can move you from exhausted to empowered, Follow on @elizabethgould_, Visit the website www.elizabethgould.com or Connect with Elizabeth on LinkedIn https://www.linkedin.com/in/elizabeth-gould-747618151/ High performance, emotional exhaustion, neuroscience, success coaching, create your future, quantum physics, imposter syndrome, self-doubt, confidence, motivation mindset, success strategies, high achievers, inspiring stories, limiting beliefs, elite mindset, practical advice, actionable tools , Business podcast, business podcast, women business podcast, startup business podcast, burnout, people pleasing, procrastination, overwhelm, female business, podcast, embodiment,, sustainability in business podcast, spiritual business podcast soul minded business podcast, Feeling Forwards, Tony Robbins, coaching business podcast, intuition, how to make more money, how to be more successful, entrepreneur mistakes, get more customers, feeling lonely and isolated, uncovering your aim, what is your why, bad habits habit transformation, empowered, getting unstuck, confidence, neuroplasticity,

In this conversation, Emma and I dig into what's keeping us “bound”, overwhelmed, and feeling not-enough. We touch on the types of happiness (Emma's been researching happiness for 20 years) and why a contemplative practice is the foundation of having a more life-affirming relationship with yourself. You'll hear about how people get “committed to burnout,” and how to break out of what Emma calls the “Matrix” that's keeping you stuck and exhausted. There's also a cameo from Dr Anna Lembke, best-selling author of Dopamine Nation, and Stanford professor. Emma and I get into the programs that are running our behaviours and thoughts – including one scenario where a salesperson insulted me, and I opened my wallet, fully aware of what I was doing (and I did it anyway!). Emma, why do we do this? Emma's practical, evidence-based suggestions give you a path back to freedom, energy and your power.  Links Emma Seppälä's website (and books) Emma on Instagram Mandy on Instagram Sky breathing technique Anna Lembke's book, Dopamine Nation  

When was the last time you felt completely free? Not just “happy”.. but you felt a profound sense of clarity and calm from within?Dr. Emma Seppälä has spent over a decade proving that this state of inner freedom – which she refers to as “sovereignty” – is not only achievable but essential for our wellbeing.Emma is a psychologist, best-selling author, and leading researcher in the science of happiness and social connection. As the director of the Women's Leadership Program at the Yale School of Management, she's guided thousands of individuals towards greater emotional intelligence and resilience. In this episode, we dive deep into Emma's groundbreaking research from her new book, "Sovereign: Reclaim Your Freedom, Energy, and Power." She reveals how cultivating moments of clarity and calm can unlock a powerful state of being that goes beyond happiness.Get ready for an enlightening discussion that challenges our approach to wellbeing. Whether you're aiming to enhance your work, relationships, or personal growth, Emma's insights offer a fresh perspective on thriving in our complex world.With Fire,MG and the FM Team-----WATCH this episode on our YouTube channel.Connect with us on our Instagram.Order my book, "The First Rule of Mastery" HERE!For more information and shownotes from every episode, head to findingmastery.com.To check out our exclusive sponsor deals and discounts CLICK HERESee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Are you truly living the life you desire, or are hidden patterns holding you back?  Challenging us to rethink our understanding of freedom and personal fulfillment, we bring you a fascinating conversation with Dr. Emma Seppälä, a renowned psychologist, bestselling author, and Yale lecturer who introduces her latest book, Sovereign, which delves into the profound concept of sovereignty—not just as a political term but as a personal journey toward breaking free from the self-imposed barriers that keep us from reaching our fullest potential.  Combining cutting-edge research with practical wisdom, she guides us in uncovering the often unseen obstacles that prevent us from living our best lives. You'll hear how to overcome mental and emotional traps and about the transformative power of stepping into your greatest self. Join us for an enlightening discussion that is jam-packed with insights that could change the way you approach your daily life. Listen and Learn:  What it truly means to be sovereign  How a bound self can sabotage your success and how cultivating a sovereign self can transform everything The key difference between self-criticism and self-awareness and how it could be impacting your resilience Techniques to transform bound emotions into creative energy and reclaim sovereignty The meditation session that helped Emma transform bound emotions and break a destructive habit Are hidden imprints shaping your life? How to stay sovereign and resist imprints and unhealthy messaging at work and in life  What is “positive relational energy" and how can it transform your relationships and work? The ways food, sleep, nature, and intuition profoundly impact mental health and decision-making Resources:  Sovereign: Reclaim Your Freedom, Energy, and Power in a Time of Distraction, Uncertainty, and Chaos emmaseppala.com iamsov.com https://twitter.com/emmaseppala https://www.youtube.com/channel/UCB4RsignHJRDo8r4IWW1Glg https://www.facebook.com/emma.seppala https://www.linkedin.com/in/emmaseppala/ https://www.instagram.com/thehappinesstrack/ About Emma Seppälä EMMA SEPPÄLÄ, Ph.D., is a best-selling author, Yale lecturer, and international keynote speaker. She teaches executives at the Yale School of Management and is faculty director of the Yale School of Management's Women's Leadership Program. A psychologist and research scientist by training, her expertise is the science of happiness, emotional intelligence, and social connection. Her best-selling book The Happiness Track (HarperOne, 2016) has been translated into dozens of languages. Her new book is Sovereign (Hay House, 2024). Seppälä is also the Science Director of Stanford University's Center for Compassion and Altruism Research and Education. Related Episodes: 183. Permission to Feel: Emotional Intelligence with Marc Brackett 201. Fierce Compassion with Kristin Neff 227. The Science of Happy with Sonja Lyubomirsky 269. Connection Through Vulnerability with Rikke Kjelgaard 285. What Do You Want Out of Life? Values Fulfillment Theory with Valerie Tiberius 289. Happily Even After with Jonah Paquette 341. Self-Forgiveness with Grant Dewar 351. You Only Die Once with Jodi Wellman Learn more about your ad choices. Visit megaphone.fm/adchoices

En la era pospandémica de la guerra, la polarización y los desafíos económicos y medioambientales, ¿es de extrañar que nos estemos cuestionando muchas cosas que creíamos saber? Estamos preparados para reevaluar lo que es importante y replantearnos cómo estamos viviendo nuestras vidas. Necesitamos una nueva perspectiva, y la aclamada psicóloga Emma Seppälä nos la ofrece.Soberanía es un manifiesto que nos despierta a todas las áreas de nuestra vida en las que nos hemos subyugado a creencias y tendencias autodestructivas. Y es una hoja de ruta para recuperar nuestra plena soberanía psicológica y poder vivir libres, felices y auténticos.Si te ha gustado el episodio, también puedes encontrar mis libros en Amazon:Libro 1: Libre, saludable y felizLibro 2: 31 días para mejorar tu vidaLibro 3: Minimalismo para gente normalLibro 4: 7 pasos para una vida con propósitoEsta semana también he publicado mi primera novela, un thriller histórico titulado La Mesa Sagrada. Esta obra, llena de intriga y suspense, participa en el concurso Amazon Storyteller 2024.Si os apasionan las novelas que os mantienen en vilo de principio a fin, os invito a echarle un vistazo. La Mesa Sagrada es una intensa lucha de poder que abarca siglos de historia, desde la España medieval hasta los oscuros días de la Segunda Guerra Mundial. Un hallazgo arqueológico en un pequeño pueblo desencadena una serie de eventos que conectan los secretos de la guerra con antiguas conspiraciones, culminando en un final sorprendente.Así que, si disfrutáis de este podcast y además os encanta leer novelas de suspense, misterio y aventura, tengo un regalo para vosotros. Al descargar La Mesa Sagrada en Amazon y dejar una reseña, recibiréis uno de mis cuatro libros anteriores, el que prefiráis. Solo tenéis que enviarme un correo a ideasparavivirmejorresumenes@gmail.com con una captura de pantalla de vuestra reseña y el título del libro que queréis recibir.Libro 5 (La Mesa Sagrada) - EbookLibro 5 (La Mesa Sagrada) - PapelConviértete en un seguidor de este podcast: https://www.spreaker.com/podcast/ideas-para-vivir-mejor--5343176/support.

Dr. Emma Seppälä, is a psychologist, bestselling author and faculty of the Yale School of Management where she directs the Women's Leadership Program. She is also Science Director of Stanford University's Center for Compassion and Altruism Research and Education and an international keynote speaker. Her areas of expertise are positive leadership, intuition, emotional intelligence, well-being and social connection. Her scholarly research has been published in top academic journals like Frontiers and the Journal of Personality and Social Psychology and featured in major news outlets like The New York Times, The Washington Post, NPR, ABC News, CBS News and more. Today on the show we discuss: the science of intuition and how to use it to your advantage, whether or not she believes you should always trust your gut, how to know if you have a strong intuition, what it actually takes to improve your ability to trust yourself, why the most toxic relationship in your life is typically not your romantic partner, how to make better decisions in your life, common intuition misconceptions and much more. Thanks to this episode's sponsor: LMNT If you're looking to optimize your hydration, go to DrinkLMNT.com/DougBopst to get a free sample pack with any purchase! ⚠ WELLNESS DISCLAIMER ⚠ Please be advised; the topics related to health and mental health in my content are for informational, discussion, and entertainment purposes only. The content is not intended to be a substitute for professional advice, diagnosis, or treatment. Always seek the advice of your health or mental health professional or other qualified health provider with any questions you may have regarding your current condition. Never disregard professional advice or delay in seeking it because of something you have heard from your favorite creator, on social media, or shared within content you've consumed. If you are in crisis or you think you may have an emergency, call your doctor or 911 immediately. If you do not have a health professional who is able to assist you, use these resources to find help: Emergency Medical Services—911 If the situation is potentially life-threatening, get immediate emergency assistance by calling 911, available 24 hours a day. National Suicide Prevention Lifeline, 1-800-273-TALK (8255) or https://suicidepreventionlifeline.org.  SAMHSA addiction and mental health treatment Referral Helpline, 1-877-SAMHSA7 (1-877-726-4727) and https://www.samhsa.gov Learn more about your ad choices. Visit megaphone.fm/adchoices

Take a deep breath. Step outside. Smell the coffee. Tune in to Behavioral Grooves. This week, Kurt and Tim sit down with Emma Seppälä, author of "Sovereign," to discuss the importance of understanding and embracing our emotions, practicing self-compassion, and relying on intuition in our decision-making process. In this empowering conversation, Emma emphasizes the transformative power of self-compassion and self-love in our daily lives. Do you have trouble accepting praise from others? Is your tendency toward self-criticism too automatic? Sometimes, we need to step outside ourselves and reconnect with the world around us to practice gratitude, change our perspective, and erase negative self-talk to improve our mental well-being. If you're seeking more agency in life or starting a journey of personal growth, tune in to learn about the impact of self-compassion on relationships and happiness and the importance of intuition in decision-making, creativity, and problem-solving. Join us as we explore these themes and more, offering actionable steps to reclaim your freedom, energy, and power in today's hectic world. © 2024 Behavioral Grooves   Topics  [3:30] Thanks to our listeners! [6:37] Intro and speed round [11:05] Self-awareness and personal growth [19:02] Why does society focus on criticism more than praise? [26:29] Intuition and its role in decision-making [35:07] Meditation and mindfulness for emotional intelligence [40:00] Gratitude and mental health [47:02] Desert Island music [49:05] Grooving Session: Positivity, praise, and work-life balance © 2024 Behavioral Grooves Links  Sarah Glenister, Australasian Change Days About Emma Sovereign: Reclaim Your Freedom, Energy, and Power in a Time of Distraction, Uncertainty, and Chaos Musical Links  Mahamrityunjaya Mantra, Ancient Chant for Healing & Peace Indian Flute Music, Compilation

The podcast by project managers for project managers. Happiness isn't just about feeling good—it's a strategic advantage in the professional world. In this episode we're taking a look into the powerful connections between happiness, project success, and compassion. Emma Seppälä reveals how team happiness directly influences project outcomes and how a compassionate culture can reduce stress, boost productivity, and enhance team cohesion. Table of Contents 03:10 … Happiness Fuels Success05:07 … Impact of Stress on Creativity06:36 … Culture, Values and Happiness07:54 … Take Care of Yourself09:35 … How to Guage your Internal Landscape13:40 … Having the Right Attitude16:11 … Self-Critical vs. Self-Aware18:15 … Are You Being Too Nice?20:48 … Kevin and Kyle22:01 … Showing Compassion in the Workplace24:12 … Physiological Impact of Compassion26:55 … Compassion and Resilience28:28 … Learn to be Compassionate29:46 … Sovereign31:10 … Closing EMMA SEPPALA:  And a compassionate leader makes room for the human moments, makes the workplace not just a place of transaction but interaction, and gives grace when grace is needed, when suffering is present.  And what doesn't make sense about that?  It just makes sense. And when that happens, the employee's loyalty gets really strong because their leader had their back at a time when they needed it.  WENDY GROUNDS:  Welcome to Manage This, the podcast by project managers for project managers.  I'm Wendy Grounds, and in the studio with me is Bill Yates. We want to take a moment to thank our listeners who reach out to us and leave comments on our website or on social media.  You can find us on Velociteach social media, Facebook, Instagram, or LinkedIn.  And we love hearing from you, and we always appreciate your positive ratings on Apple Podcast or whichever podcast listening app you use. Velociteach is a community of leaders, project managers, and hard-working team members, here to support your growth and success. InSite is our project management mobile learning platform where you can prepare for your PMP certification or get better at your job by choosing from over 70 high quality and engaging courses. These courses cover a variety of topics such as communication, leadership, status reporting, the work breakdown structure, and more. Each course aligns with a PMI Talent Triangle, making earning and reporting PDUs easier than ever. We designed InSite for project managers who prefer a flexible and convenient method of learning from industry experts. Visit us at velociteach.com today to get started. Today we are looking at the intersection of happiness and compassion, and in this episode, we have the privilege of speaking with Emma Seppala.  She's an expert in the science of happiness, emotional intelligence, and social connection.  Emma teaches executives at the Yale School of Management and is faculty director of the Yale School of Management's Women's Leadership Program.  She's a psychologist and research scientist by training.  Her bestselling book “The Happiness Track” has been translated into dozens of languages, and she's just published a new book, “Sovereign.”  Emma is also the science director of Stanford University's Center for Compassion and Altruism Research and Education.  And so, she definitely has a lot of really great information on happiness, on success, and on compassion, which are the things we're talking about today. We're going to explore the intricate relationship between happiness and success, and we will uncover how cultivating happiness isn't just a feel-good endeavor, but a strategic advantage, particularly in the professional realms, and how we can apply this to our projects.  We'll also examine how team happiness can directly influence project outcomes. Fostering a culture of compassion doesn't only alleviate stress, but also enhances overall productivity and cohesion amongst team members.  So, let's get ready to be inspired by Emma. Hi, Emma.

The best-selling author joins Oliver for a mindful conversation about combatting anxiety. From a technique called Sky Breath Meditation, to cultivating an attitude of gratitude, and the benefits of exploring nature...Emma offers easy ways to heal and thrive in a chaotic world.See omnystudio.com/listener for privacy information.

Welcome to the You Can Heal Your Life podcast! Today, we're excited to share an enlightening conversation between author, speaker, music producer, and podcast host Cory Allen and best-selling author, lecturer, and international keynote speaker Emma Seppälä. Together, they explore Cory's groundbreaking new book Brave New You, delving into their personal journeys with Eastern practices like meditation and their profound impact on well-being and consciousness. You'll learn practical tips for integrating these practices into your daily life to cultivate kindness, resilience, productivity, and lasting happiness. You can listen to Cory's full audiobook Brave New You FREE with a trial of Empower You Unlimited Audio. Visit hayhouse.com/empoweryou to start listening today! 

In this episode of The Wise Effort Show, Dr. Diana Hill and Dr. Emma Seppälä explore the true essence of wise leadership. They discuss common misconceptions about leadership, emphasizing the importance of self-awareness, compassion, and positive energy.Listen and Learn:The Importance of Self-Awareness in LeadershipPositive Leadership and EnergyThe Future of LeadershipThe Impact of Emotional Connection Through Authentic LeadershipListen to this conversation to learn ways to cultivate an inner calm as a wise leader so you can lead effective decision-making.Related ResourcesGet enhanced show notes for this episodeWant to become more psychologically flexible? Take Diana's on-demand course, "Foundations of ACT."Diana's EventsReserve your spot in Diana's Costa Rica retreat in 2025!See Diana at an upcoming eventConnecting With DianaSubscribe for free on Apple Podcasts and Spotify.Leave a 5-star review on Apple so people like you can find the show.Sign up for the free Wise Effort Newsletter.Become a Wise Effort member to support the show.Follow Diana on YouTube, Instagram, LinkedIn, Facebook, and Diana's website.Leave feedback for the showThanks to the team, Craig and Ashley Hiatt, and Benjamin Gould of Bell & Branch for your beautiful music.We can put our energy where it matters most and savor the good along the way.

For episode 242, Emma Seppälä, Ph.D. returns to the Metta Hour to speak about her new book, “Sovereign: Reclaim Your Freedom, Energy, and Power in a Time of Distraction, Uncertainty, and Chaos.” Emma is a best-selling author, Yale lecturer, and international keynote speaker. She teaches executives at the Yale School of Management and is faculty director of the Yale School of Management's Women's Leadership Program. She is also the Science Director of Stanford University's Center for Compassion and Altruism Research and Education. A psychologist and research scientist by training, Emma's expertise is the science of happiness, emotional intelligence, and social connection. In this episode, Sharon and Emma discuss:Emma's definition of the word “Sovereign”Self-loathing hiding out as self-criticism The toxic relationship with ourselvesThe myths of high-achievers Sharon's story of facing self-imposed beliefsHow Emma has worked with self-loathingEmma's first meditation experienceYou have to name it to tame itInternalizing the stories told about usAwareness + courageEmma's definition of the term “self-compassion”The disempowerment of shameThe research around lovingkindnessHow intuition supports sovereigntyWhat research reveals about meditationThe science of happinessEmma's study of breath-work for veterans Emma closes the conversation with a guided meditation. You can learn more about Emma's work and get a copy of “Sovereign” on her website right here. Learn more about the Project Welcome Home Troops right here.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

We will learn: The true consequences of external validation How to shift from time management to energy management How your relationships reflect your self-worth and how to break the cycle Do you want to know a powerful question you can ask yourself every time you react to something: Am I responding this way because it's necessary or because of a past experience? Our experiences, especially from childhood, shape a huge part of who we are today. Memories, beliefs, and habits get deeply rooted in our subconscious minds. Then, they control our actions and reactions more than most of us even realize. But here's the good news: becoming aware of this starts to loosen the grip your past has on your present and future. So today, we're talking about sovereignty, or the inner power, independence, and self-control to make choices based on your true self, not outside pressure or past conditioning. Our guest is Dr. Emma Seppälä. She's a speaker, author, and lecturer at Yale University. She's known for her expertise in the science of happiness, emotional intelligence, and social connection. She wrote the book, “The Happiness Track,” (Harper One, 2016), and her latest work, “Sovereign” (Hay House, 2024). Links from the episode: Show Notes: https://mindlove.com/352 Become a Mind Love Member for high-value Masterclasses, Growth Workbooks, Monthly Meditations, and Uninterrupted Listening FREE 5-Days to Purpose Email Course Sign up for The Morning Mind Love for short daily notes to wake up inspired Support Mind Love Sponsors Learn more about your ad choices. Visit megaphone.fm/adchoices

Hello beautiful souls! Emma Seppälä, the acclaimed author of The Happiness Track maps a bold and fresh, science-backed path to break the bonds of self-destructive patterns and beliefs and live a fuller, more authentic life. Her new book Sovereign delivers a radically new and enlightening message, made for this age of suffering and confusion. It's a manifesto that awakens us to all the areas in our life where we have subjugated ourselves to self-destructive beliefs and tendencies. And it's a roadmap to reclaim our full psychological sovereignty so we can live free, happy, and authentic lives. Seppälä's voice is raw and honest, laugh-out-loud funny, and deeply reflective, delving into topics ranging from the nature of self-loathing to the nuances of relationship as she shows us how to unbind ourselves in every area: At work, at home, with our mental and physical health, and in our spirits. Backed by psychological data, neuroscience, and empirically validated methodologies, her new book Sovereign takes us further along the path of personal transformation than we may ever have ventured before—and gives us the true freedom to live life to our fullest potential.   To learn more about Emma Seppälä's work: Emma's books Sovereign and The Happiness Track are available at all major book retailers [IG] @thehappinesstrack   Click HERE to watch this episode on YouTube. Click HERE to read a transcript of this episode.   ++++++++++   I'm hosting my first-ever in-person events at Oak Brook, Illinois! I can't wait to see you there. Angel Reiki School June 1 and 2, 2024 (early bird pricing expires May 10) Learn more at TheAngelMedium.com/Get-Certified Spiritual Retreat on October 4 - 6, 2024. Learn more at TheAngelMedium.com/Retreat   Thank you for listening to the Angels and Awakening podcast! Post about today's episode on your social media accounts and tag us @angelpodcast. We couldn't do it without your support. Every purchase and donation helps us run our podcasts and the World's Largest Prayer Network. Thank you! WORK WITH JULIE Angel Membership: https://theangelmedium.com/angelmembership Angel Reiki School: https://theangelmedium.com/get-certified Book A Session: https://theangelmedium.com/readings Buy Julie's Book, Angels and Awakening, on Amazon.com Don't know where to start? Book a discovery call with Julie: https://calendly.com/juliejancius/discovery-call   FREEBIES Angel Newsletter: www.theangelmedium.com Angels and Awakening Podcast: https://podcasts.apple.com/us/podcast/angels-and-awakening/id1451424894 World's Largest Prayer Network: https://www.worldslargestprayernetwork.com/ Intuitive Kids Podcast: https://podcasts.apple.com/podcast/id1650866422   SOCIAL MEDIA Watch out for scammers who impersonate Julie's accounts. Julie will never DM you for a session. All purchases go through www.theangelmedium.com. Instagram: http://instagram.com/angelpodcast/   TikTok: @angelpodcast  Facebook Group: http://facebook.com/groups/angelpodcast  YouTube: https://www.youtube.com/c/juliejancius   DRAWING WINNER Leave a 5-star positive review of this show or Julie's book, to be entered into a drawing to win a free session: https://theangelmedium.com/gift

Dr. Emma Seppälä is a renowned author and psychologist from Yale and Stanford University she delves into the concepts of intuition, emotional and mental sovereignty, and how to liberate ourselves from societal and self-imposed constraints. Along with Dr. Stephanie, they discuss the impact of trauma, self-loathing vs. self-compassion, intrinsic worthiness, and methods for deprogramming negative imprints through gratitude, breathwork, meditation, and forgiveness. This episode offers valuable advice, especially for women navigating perimenopause and menopause, on managing stress and reclaiming their intuitive strength. Tune in for an enlightening conversation aimed at improving your relationship with yourself and enhancing emotional well-being.Episode Overview:0:00 Intro/Teaser1:27 Guest Introduction: Dr. Emma Seppälä4:24 Exploring Emotional Sovereignty5:24 Impact of Self-Criticism and Self-Loathing7:11 The Power of Self-Compassion8:11 Claiming Sovereignty Through Self-Love11:28 Steps to Deprogram Self-Loathing14:40 Overcoming Shame Through Awareness18:03 Transitioning from Self-Criticism to Self-Awareness22:53 Harnessing the Therapeutic Power of Breathwork30:14 The Healing Potential of Breathing31:28 Unveiling Trauma Imprints Through Triggers34:44 The Power of a Clean House36:11 Victimhood and Self-Perpetration38:01 The Story of a Resilient Veteran47:32 The Wisdom of Forgiveness48:28 Positive Relational Energy in Action49:47 Trusting Your Intuition1:02:41 Strengthening Your Intuition MuscleResources mentioned in this episode:Dr. Seppälä's latest book, SOVEREIGN: Reclaim Your Freedom, Energy, and Power in a Time of Distraction, Uncertainty, and Chaos - https://www.hayhouse.com/sovereign-ebookBreathing-Based Meditation Decreases Posttraumatic Stress Disorder Symptoms in U.S. Military Veterans: A Randomized Controlled Longitudinal Study - https://www.researchgate.net/publication/265091197Breathing Technique Shown Effective For Trauma  - https://www.psychologytoday.com/intl/blog/feeling-it/202209/breathing-technique-shown-effective-traumaShould I Go With My Gut? Investigating the Benefits of Emotion-Focused Decision Making - https://www.researchgate.net/publication/51189959Bio:Dr. Emma Seppälä, a psychologist and researcher with dual appointments at Yale and Stanford, draws on ground-breaking new research from psychology, neuroscience, and leadership science, Dr. Seppälä introduces the new concept of “psychological sovereignty” to help people reclaim agency in every area of their life. Her book, Sovereign, offers a framework made for these times of uncertainty and anxiety. Find out more at https://www.iamsov.com/ We are grateful to our sponsors:BODYBIOFish Oil Plus, alongside the balance oil, are the two oils that I use for myself and my family on a daily basis. We take it straight up with a tablespoon, but it also mixes really well into smoothies and you can also drizzle it over your salad. Head over to https://bodybio.com/better and use code BETTER at checkout to get 15% off your first order. EIGHT SLEEPThe EightSleep Pod4 Ultra is proven to give you up to one more hour of sleep every night, reduce your snoring effortlessly by up to 32%, and give you 34% more deep sleep. So head over to https://eightsleep.com/better and use code BETTER to get $350 off the Pod4 Ultra.BIOPTIMIZERS MAGNESIUM BREAKTHROUGHIf you want to get all your magnesium in one supplement, you will love Magnesium Breakthrough. Each supplement itself is 500 milligrams of magnesium, which I feel is such a great dosage as a baseline for most women. So head on over to https://bioptimizers.com/better and use code BETTER for 10% off of any order, but make sure that the Magnesium Breakthrough is in your cart.

As Maya Angelou said, The wisest thing you can do is to be on your own side.   While studies show that 95% of us are self critical (which leads to anxiety and stress), we can learn to recondition ourselves to be on our own side by being self-loving and own our power.    In today's interview with Dr. Emma Seppälä, best-selling author of Sovereign, we dove into HOW you can learn to recondition your mind and body to live a fully sovereign life.    Dr. Emma Seppälä is the best-selling author of Sovereign: ​​Reclaim Your Freedom, Energy, and Power in a Time of Distraction, Uncertainty, and Chaos, and The Happiness Track, keynote speaker, and professor at the Yale School of Management.   Key Takeaways

How do we find the courage to create?The courage to listen to, and follow our heart? Particularly when that means living a life that may not follow the beaten path?And how might we expand our capacity to hold more than one emotion at a time, accepting and embracing the messy experience of being human, and the inevitable ups and downs of the creative process?Today we will dive into these questions as we explore how art, and creative expression, may offer a path for living into the answers. We'll also discuss the practice of returning to that unabashed childlike boldness for bringing our artistic potential into the world. Remember that? That simple, and very human, practice of creativity (without apology or inhibition). A practice that can lead to feeling more fully alive.Today's guest is the incredibly talented artist, designer, and educator, Rukmini Poddar. Our conversation is deep but playful, moving at times, and practical as Rukmini shares a variety of helpful insights from her extensive experiences creating and teaching art, and facilitating workshops that foster greater emotional intelligence, wisdom, and compassion. Enjoying the show? Please rate it wherever you listen to your podcasts!Did you find this episode inspiring? Here are other conversations we think you'll love:Giving Everyone Permission to Feel | Dr. Marc BrackettReclaiming Our Freedom, Energy, and Power | Dr. Emma SeppäläMore about Rukmini:Rukmini Poddar is the author of  Draw Your Feelings: A Creative Journal to Help Connect with Your Emotions through Art. She has found her creative voice in participating in the #100DayProject for over 9 consecutive years and has grown her instagram community to over 100,000 followers. She is best known for her drawings that give life to her emotions. She teaches people how to draw their emotions and leads workshops with corporate teams, schools, and large gatherings of over 400+ people.For more on Rukimini please follow her instagram @rockinruksi, or check out her website at dearruksi.com. You can pick up a copy of her book, Draw Your Feelings wherever books are sold. Thanks for listening!Support the Show.

For decades the practice of manifestation has been widely dismissed as self-involved, materialistic pseudoscience. Today, neuroscientist and founder of the Center for Compassion at Stanford, Dr. James Doty is back on the podcast for the 3rd time. This time to discuss what he calls an antithesis to this popular narrative around manifestation, which narrowly emphasizes outward success and invidiual benefit.During our conversation, and in his new book: Mind Magic The Neuroscience of Manifestation and How it Changes Everything, he will invite us into a deep conversation about how our brains work, and what happens when we pair their full power with the intention for a kinder, better world. What I appreciated so much about this book, and the work Dr. Doty has done over his career is that he continues to offer evidence-based practices that can change the structure of our brains by harnessing the power of attention, meditation, visualization, and compassion. He argues that over time and with dedication they can support us in moving through the world in ways that help us see clearly—reclaiming our agency, realizing our dreams, and reaching out to help others along the path.In today's episode James will share:Why it's important to reflect on what you have been manifesting in your life already (as a starting point).Ways to shift what you're manifesting if you're not finding the fulfillment and meaning you've been yearning for.Some of his story of learning to manifest, including how and why his initial way of practicing, which yielded a lot of material success, ultimately left him feeling empty and unfulfilled.Insight into manifesting with an open heart and practices that support doing so.Highlights from the neuroscience of manifestation including why cultivating calm and setting a compassionate intention lead to our brain networks working at their full potential.Insight about ways to work with mental barriers that can arise in the manifestation process such as fear, shame, and doubt.How childhood experiences can influence our ability to practice manifestation Why manifestation isn't a quick fix, and why it's important to start smallA brief guided practice for manifestation.Enjoying the show? Please share with friends, and rate it wherever you listen to your podcasts. Did you find this episode inspiring? Here are other conversations we think you'll love:Moving from Fear to Love | Dr. James Doty and Dr. Jacinta JiménezReclaiming Our Freedom, Energy, and Power | Dr. Emma SeppäläInto the Magic Shop | Dr. James DotyMore about James:James R. Doty, MD, is a neurosurgeon, neuroscientist, adjunct professor at Stanford University, and the director of the Center for Compassion and Altruism Research and Education (CCARE). He serves on the board of a number of nonprofits and is the former chairman of the Dalai Lama Foundation. He is the host of the Into the Magic Shop podcast, which is also the title of his beloved and bestselling first book. His new book titled Mind Magic: The Neuroscience of Manifestation and How It Changes Everything is out now. You can find it wherever books are sold. For more, please visit jamesrdotymd.com.Thanks for listening!Support the Show.

In a world filled with distractions and chaos, achieving inner freedom becomes paramount. Join us in this enlightening discussion with Prof. Emma Seppälä, as we explore the concept of sovereignty and its significance in navigating life's challenges. From the role of emotions to cultivating self-compassion, discover powerful insights to unlock your true potential.  [00:34] - About Prof. Emma Seppälä Prof. Emma Seppälä is the author of a book titled, “Sovereign” and “The Happiness Track.” She is a member of the Yale School of Management Faculty. She is also a psychologist. --- Support this podcast: https://podcasters.spotify.com/pod/show/tbcy/support

A research-backed plan for getting your sh*t together in every possible sphere.We're going to talk about some smart strategies today with Emma Seppälä, Ph.D. She is a psychologist and research scientist, with an expertise in the science of happiness, emotional intelligence, and social connection. She is the Science Director of Stanford University's Center for Compassion and Altruism Research and Education and she also teaches executives at the Yale School of Management. She's been on this show before, to discuss her best-selling book The Happiness Track. And today she's back to discuss her new book, Sovereign: Reclaim Your Freedom, Energy, and Power in a Time of Distraction, Uncertainty, and Chaos. In this episode we talk about:What she means by that term, sovereignThe neuroscience of emotion regulationThe science of intuition – and how to work with it when you're a critical thinkerHow our past can unconsciously bind us The impact of traumaThe latest evidence for the benefits of meditationAnd how to cultivate what scientists call Positive Relational EnergyRelated Episodes:Three Lessons from a Happiness Researcher | Emma SeppäläThe Scientific Case for Self-Compassion | Chris GermerCan You Really Trust Your Gut? | Amber TamblynSign up for Dan's weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://www.tenpercent.com/tph/podcast-episode/emma-seppala-764Additional Resources:Download the Ten Percent Happier app today: https://10percenthappier.app.link/installSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Air Date - 30 April 2024Discover profound insights into the science of intuition, revealing how cultivating personal sovereignty can unlock our innate wisdom. With evidence-backed strategies and practical wisdom, Dr. Emma Seppälä empowers listeners to trust their intuition, make conscious choices, and lead more authentic and fulfilling lives.About the Guest:Emma Seppälä, Ph. D., is a psychologist, author, and researcher specializing in well-being, resilience, happiness, and mindfulness. She serves as the Science Director of the Center for Compassion and Altruism Research and Education (CCARE) at Stanford University, where she conducts research and teaches courses on these topics. Seppälä's work focuses on understanding the science behind human flourishing and how individuals can cultivate greater well-being.Seppälä is also a sought-after speaker and consultant, sharing her expertise with organizations, universities, and conferences worldwide. She has written extensively on topics related to well-being and mindfulness, contributing to publications such as Harvard Business Review, Psychology Today, and Scientific American Mind.In addition to her academic and research work, Seppälä is the author of several books, including Sovereign: Reclaim Your Freedom, Energy, and Power in a Time of Distraction, Uncertainty, and Chaos, The Happiness Track: How to Apply the Science of Happiness to Accelerate Your Success and The Happiness Track Workbook. Her books offer practical insights and evidence-based strategies for achieving success and fulfillment professionally and personally.Overall, Emma Seppälä is a leading figure in positive psychology and well-being, known for her research contributions, writings, and teachings promoting happiness, resilience, and mindfulness.Social Media:Website: https://www.emmaseppala.com/booksTwitter: https://twitter.com/emmaseppalaFacebook: https://www.facebook.com/emma.seppala/Instagram: https://www.instagram.com/thehappinesstrack/#DrEmmaSeppälä #InspiredConversations #LindaJoy #Women #SelfHelp #Mindfulness #Lifestyle #InterviewsVisit the Inspired Conversations Show Page https://omtimes.com/iom/shows/inspired-conversationsConnect with Linda Joy https://linda-joy.com/Subscribe to our Newsletter https://omtimes.com/subscribe-omtimes-magazine/Connect with OMTimes on Facebook https://www.facebook.com/Omtimes.Magazine/ and OMTimes Radio https://www.facebook.com/ConsciousRadiowebtv.OMTimes/Twitter: https://twitter.com/OmTimes/Instagram: https://www.instagram.com/omtimes/Linkedin: https://www.linkedin.com/company/2798417/Pinterest: https://www.pinterest.com/omtimes/

When the mind is consistently engrossed in work, thoughts, or technology, it can lose touch with the art of letting go and miss opportunities to unwind. Yet, it is from a state of relaxation and surrender that creativity flourishes, and breakthrough insights arise. Join Emma Seppälä in this meditation for creativity to liberate your mind, allowing intuition and innovative ideas to flow effortlessly. If you enjoy this meditation, we think you'll love Emma's brand-new audiobook, Sovereign: Reclaim Your Freedom, Energy, and Power in a Time of Distraction, Uncertainty, and Chaos. You can listen to the full audiobook FREE with a trial of the Empower You Unlimited Audio App. To start listening today, visit hayhouse.com/empower.

In this episode, Yvonne sits down with Emma Seppälä, Ph. D who is a Yale lecturer and faculty director, international speaker, and the best-selling author of Sovereign and The Happiness Track. Through those books, she helps people to use the science of happiness to accelerate their success and reclaim full control over all aspects of their lives (sovereignty). She and Yvonne discuss what happiness is, and why it is so elusive. As well as discuss how to teach your children to be happy. This episode is packed with things anyone can do to become happier and improve their lives. KEY TAKEAWAYS There are two types of happiness. The hedonic type gives you a fleeting dopamine high. Eudaimonic happiness, e.g., when you help others, is long-lasting and sustaining. Gratitude matters, it keeps everything in perspective. Self-criticism is self-loathing. If your friend makes a mistake, you sympathize and help them through it, so why is it that when you make a mistake you tear yourself apart? It's not normal to have a toxic relationship with yourself.  Sovereignty is reclaiming your potential, and your right to love yourself. When facing a challenge, don´t ask am I good enough. Instead, ask what do I need. When you say yes to something you don´t want to do, you are saying no to you. Lack of sleep is one of the biggest predictors of suicide. Fear, doubt, and anxiety overshadow intuition.  Be rational but also take note of what your intuition is telling you. Sovereignty requires the courage to go against the grain. When you have a supportive relationship with yourself you become a highly positive influence on others. BEST MOMENTS ‘If you have a life characterized by compassion, by kindness then your happiness levels are also more sustained. ´ ‘It can be hard in the moment, but over time, you reap the rewards.' ‘Self-criticism leads to anxiety, depression, fear of failure, less willingness to try again.'   GUEST AND EPISODE RESOURCES https://www.emmaseppala.com/the-happiness-track https://www.artofliving.org  VALUABLE RESOURCES Website: pausepenny.com Instagram: @yvonnetchrakian_manifest @pause.penny LinkedIn: https://www.linkedin.com/in/yvonne-tchrakian-64257619/ HOST BIO Yvonne started her career as a corporate lawyer for one of Ireland's top law firms. After the loss of a baby during pregnancy, Yvonne founded Pause. Penny - which was created to inspire people to manifest their dream lives. She is also a mom of four. Yvonne is a serial manifester, manifesting everything from her dream jobs (yes, multiple), her soulmate, dream house, and even her twins! Podcast Description This podcast is all about manifesting your dream life. Interviews with incredible entrepreneurs who are using manifestation to create successful businesses and solo episodes on how to start manifesting everything you desire. Yvonne teaches you 7 simple steps to manifesting your dream life, shares her own personal manifestation stories, and gives practical advice on how to make manifestation a lifestyle. Tune in and I guarantee you will be manifesting your dreams!

https://passionstruck.com/passion-struck-book/—Order a copy of my new book, "Passion Struck: Twelve Powerful Principles to Unlock Your Purpose and Ignite Your Most Intentional Life," today! The book was picked by the Next Big Idea Club as a must-read for 2024, the winner of the Business Business Minds Best Book 2024, and a finalist for the Eric Hoffer First Horizon Award for best debut novel.In this episode of Passion Struck, host John R. Miles interviews Dr. Emma Seppälä, a psychologist and author, about her book "Sovereign." The discussion delves into the concept of psychological sovereignty and how individuals can reclaim their full potential in challenging times. Dr. Seppälä shares insights on the importance of self-compassion, the impact of emotions on mental health, and the need for positive social connections. Full show notes and resources can be found here: https://passionstruck.com/emma-seppala-on-discover-your-sovereign-self/In this episode, you will learn:The importance of cultivating psychological sovereignty in times of global challenges.The impact of self-compassion in empowering individuals during life's challenges.The significance of feeling and processing emotions rather than suppressing them.The conflict between external pressures for achievement and the more profound need for love and belonging.Insights on trauma healing and the benefits of breathing exercises for PTSD.Examples of historical figures and individuals who demonstrated sovereignty in adverse situations.All things Emma Seppälä: https://www.emmaseppala.com/SponsorsBrought to you by Indeed. Head to https://www.indeed.com/passionstruck, where you can receive a $75 credit to attract, interview, and hire in one place.Brought to you by Nom Nom: Go Right Now for 50% off your no-risk two week trial at https://trynom.com/passionstruck.Brought to you by Cozy Earth. Cozy Earth provided an exclusive offer for my listeners. 35% off site-wide when you use the code “PASSIONSTRUCK” at https://cozyearth.com/This episode is brought to you by BetterHelp. Give online therapy a try at https://www.betterhelp.com/PASSIONSTRUCK, and get on your way to being your best self.This episode is brought to you By Constant Contact:  Helping the Small Stand Tall. Just go to Constant Contact dot com right now. So get going, and start GROWING your business today with a free trial at Constant Contact dot com.--► For information about advertisers and promo codes, go to:https://passionstruck.com/deals/Catch More of Passion StruckWatch my interview with Emilia Elisabet Lahti On Embracing The Finnish Art Of SISUCan't miss my episode with Robin Sharma On Why Changing The World Starts By Changing OurselvesListen to my interview with Robin Steinberg On Humanizing Justice Through CompassionCheck Out my episode with Terri Cole On How To Create Healthy Boundaries & Inner PeaceLike this show? Please leave us a review here-- even one sentence helps! Consider including your Twitter or Instagram handle so we can thank you personally!How to Connect with JohnConnect with John on Twitter at @John_RMiles and on Instagram at @john_R_Miles.Subscribe to our main YouTube Channel Here: https://www.youtube.com/c/JohnRMilesSubscribe to our YouTube Clips Channel: https://www.youtube.com/@passionstruckclips

In this episode, Emma Seppälä shares insightful perspectives on how to cultivate emotional sovereignty. Drawing from her professional knowledge and personal experiences, she emphasizes the importance of self-awareness, courage, and developing a positive internal dialogue in navigating life's challenges. She introduces the concept of sovereignty as a means of reclaiming agency and resilience in the face of uncertainty and chaos. Through practical insights and strategies, Emma delves into the detrimental effects of self-criticism, the significance of meeting one's basic needs, and the transformative potential of cultivating a supportive relationship with oneself. In this episode, you will be able to: Master techniques for emotional regulation to take control of your well-being Overcome addictions with powerful strategies for lasting change Discover the impact of self-criticism on mental health and how to break free from its grip Cultivate emotional sovereignty to reclaim agency in your life and relationships Unlock the benefits of contemplative practices for heightened self-awareness and personal growth To sign up for FREE Good Wolf Text Reminders, click here! To learn more, click here!  See omnystudio.com/listener for privacy information.

In a time when we are increasingly distracted and overwhelmed, many people are rethinking what's important and how to achieve it.  In this episode, host Paula Felps talks with acclaimed psychologist Emma Seppälä, author of the new book, Sovereign, who explains how our we can overcome the chaos around us and take steps to live a more vibrant, courageous life that aligns with our true desires and potential. In this episode, you'll learn: The danger of self-criticism and how to overcome it. The importance of becoming more aware of the information you're exposing yourself to. How self-care improves every area of your life — and where to start.

For this episode, I'm delighted to welcome back—a friend of the podcast, Dr. Emma Seppala (https://www.emmaseppala.com/). Emma is a professor at Yale School of Management and we're talking about her new book, Sovereign: Reclaim Your Freedom, Energy, and Power in a Time of Distraction, Uncertainty, and Chaos.  Indeed, we are sovereign individuals and, quite often, we need to be reminded of that fact. It's a word I've used many times with the people who see me, and I was thrilled to see that Emma dedicated an entire book to explore this crucial idea. She carves out a powerful path through scientifically-validated strategies to feel more in charge of ourselves and our own lives. I loved the book as did Dr. Dan Siegal and previous SuperPsyched guest, Dr. James Doty.  So, listen in as Emma and I talk about claiming your birthright as a sovereign person!

Today on the You Can Heal Your Life podcast, you'll hear a chapter from Sovereign, the brand-new audiobook by Yale lecturer and international keynote speaker Emma Seppälä. In this excerpt, Emma explains how to reclaim internal freedom and unleash your fullest potential through sovereignty. She explores how societal conditioning binds us, leading to suffering and disconnection, and offers a roadmap to break free and live authentically. Emma invites you to embrace your sovereignty and unlock your inherent gifts for a more fulfilling life. You can listen to the full audiobook FREE with a trial of the Empower You Unlimited Audio App.  To start listening today, visit hayhouse.com/empoweryou.

Dr. Emma Seppälä talks about how to breathe to lower stress on demand.Support the showThank you for listening, please share and subscribe! Follow me on social media @karasundlun.For more info and requests for speaking visit www.karasundlunmedia.com

On the heels of a powerful conversation with Dr. Emma Seppala we are re-releasing this Practicing Courage episode (originally #4) as it aligns intimately with the themes Emma and I explored together. Perhaps none more important than Sovereignty, which is the topic of Emma's beautiful new book: Sovereign. She defines Sovereignty as: Our innate human capacity for being resilient regardless of the chaos that life brings and for staying true to oneself and intentional regardless of outside influences. Part of staying true to oneself involves the practice of intentionally letting go of what no longer serves us. Today's practice will explore how to let go as you are introduced you to the work of Dr. Jud Brewer. You'll learn more about how we can leverage knowledge of how our brains work, the latest science of habit change, and a blend of curiosity and kindness, to ultimately let go of ways of thinking and behaving that no are no longer helpful or beneficial in the pursuit of what we care about most.Thank you for your practice!Did you find today's practice valuable? Remember, courage is contagious. If you know someone who would benefit from today's practice please share. All practices can be found for free in our Practice Library. Access the library here: https://www.practicingcourage.com/join-libraryInterested in taking a deeper dive into practices that support greater calm, clarity, courage, and meaningful connection?We created The Practice Pass, an annual membership that gives you access to all of this dynamic original content including both live and on-demand learning experiences.If you sign up up for the Practice Pass you'll receive:Existing on-demand meditation challenges: The Practicing Courage ChallengeThe 5-Day Transforming Stress Challenge3 NEW live challenges each year. Learn more and register for the pass here: https://www.practicingcourage.com/signup-practice-passCurious to explore this topic further? Here are some conversations on the podcast we think you'll love:Dr. Emma Seppälä - Reclaiming Our Freedom, Energy, and PowerDr. Jud Brewer - Is Curiosity a Superpower?Dr. Jud Brewer - Harnessing Neuroscience to Change Habits and Find HappinessTil next Thursday,-JoshuaSupport the show

There is an internal freedom and a relationship with yourself so profoundly life-supportive and energizing that you access your fullest potential. This is sovereignty. Our innate human capacity for being resilient regardless of the chaos that life brings and for staying true to oneself and intentional regardless of outside influences. In her beautiful, and empowering new book: Sovereign: Reclaim Your Freedom, Energy, and Power in a Time of Distraction, Uncertainty, and Chaos.Dr. Emma Seppälä reminds us:Sovereignty is our birthright and it's what we can all have if we know how.Today we'll unpack how, as we take a deep dive into human potential and our capacity for Sovereignty.In today's conversation Emma will share:Moving stories about people she's come across who have found sovereignty in the face of immense challenges and adversities and what she's learned from them about resilience, inner freedom, and personal power.Her own story about a brush with death and finding sovereignty as a resultWhat keeps us from experiencing sovereignty - what Emma calls the bound state and different forms this can takeWhy finding sovereignty is really an act of reclaiming our innate strength and wisdom that is there from childhoodFoundational qualities for sovereignty including having a caring relationship with oneself, cultivating awareness, and choosing courage. Practices that can support sovereignty including meditation, breathing, and reflecting on our relationship triggers, How leaders can foster cultures that support sovereignty at work and how doing so can drive innovation and creativity. What she's learned about the importance of intuition, listening to your gut, and having the courage to follow your heart. If you want to dig in to this topic - I  would highly encourage you to pre-order a copy of Sovereign or pick it up when it comes out on April 23rd, 2024. You can find everything about the book, and some wonderful resources Emma has generously put together at iamsov.comDid you find this episode inspiring? Please share with friends! If you enjoyed this conversation, here are others we think you'll love:Neuroscience, spirituality, and the quest for an inspired life | Dr. Lisa MillerUnlocking the mindset of a champion | Shane O'SullivanMore about Emma: Emma Seppälä, Ph.D., is a best-selling author, Yale lecturer, and international keynote speaker, Seppälä teaches executives at the Yale School of Management and is faculty director of the Yale School of Management's Women's Leadership Program. A psychologist and research scientist by training, her expertise is the science of happiness, emotional intelligence, and social connection. Her best-selling book The Happiness Track has been translated into dozens of languages. Seppälä is also the Science Director of Stanford University's Center for Compassion and Altruism Research and Education. For more please visit: emmaseppala.comSupport the show

Welcome to a new season of the Sisu Lab podcast! In this episode, I got heart to heart with emotional intelligence and wellbeing expert, Dr. Emma Seppälä. We dove into the mortal mortar life, took a dip the river of life force and finally, circled into the gentle powers we all possess within to elevate our humans condition: We talked about sovereignty.Big word.It will change and challenge your world.Sovereignty is also the primary topic (and name) of Emma's book that comes out next week. Pre-order Emma's new book by April 18th and join her (and me as her discussion host!) for an online fireside chat as a pre-order gift. Find the books'a beautiful landing page at www.iamsov.comSisu is a reserve of inner strength but it's also a way for us to know ourselves and impact the world in a positive way. Cultivating these reserves of inner strength starts with self-care and continues through self-inquiry. its power then extends to the world through our inspired acts of deep courage and compassion.Thanks for tuning in! You can find out more about sisu, find links to research, and check out Gentle Power: A Revolution in How We Think, Lead, and Succeed Using the Finnish Art of Sisu at www.sisulab.com. Sisu is great, love is greatness.

Als Führungskraft souverän bleiben und werden: Darüber habe ich mit Dr. Emma Seppälä für diese Podcastfolge von "Positiv Führen" gesprochen. Ihnen, Euch und Dir viel Freude und Anregung beim Zuhören! Weitere Infos zu mir auf positiv-fuehren.com. Kritik, Fragen, Wünsche gern an kontakt@positiv-fuehren.com Wem die Folge gefallen hat – mein Podcast und ich freuen sich über Bewertungen, Abos und/oder Rezensionen auf Apple Podcasts oder Spotify. Danke! Sämtliche weiteren Folgen findet Ihr hier: positiv-fuehren.com/podcast Einige Links zu dieser Folge: Dr. Emma Seppäläs Website, ihre weiteren Bücher, ihr Newsletter und weitere Infos sind hier zu finden: https://www.emmaseppala.com Natürlich auch auf LinkedIn gibt es sie – unter https://www.linkedin.com/in/emmaseppala/ Sovereign: Reclaim Your Freedom, Energy, and Power in a Time of Distraction, Uncertainty, and Chaos heißt Dr. Emma Seppäläs großartiges neues Buch: https://www.emmaseppala.com/books Sonst noch vielleicht spannend: Schon mein nächstes Positive Leadership-Seminar gesehen?

#186 Today's guest is Emma Seppälä— a best-selling author, Yale lecturer and faculty director of the Yale School of Management's Women's Leadership Program, the Science Director of Stanford University's Center for Compassion and Altruism Research and Education, and international keynote speaker. A psychologist and research scientist by training, her expertise is the science of happiness, emotional intelligence, and social connection. In this episode, we discuss:+ Cultural differences in defining happiness around the world+ How different countries interpret challenges & successes+ What sovereignty is in psychology & why it's so important+ Why you don't have enough freedom in your life & how to change that+ How your emotional IQ can impact your sense of freedom+ The science of happiness & what we can learn from it+ The two types of happiness and which is better in the long-term+ Ways that you can boost your happiness according to psychology+ Advice for students on how to improve your quality of life + The culture of success in the U.S. & its cost on well-being+ Why you should be a good friend to yourself & what this looks like+ Tips for when you're struggling to make self-care a habit Emma's Instagram: https://www.instagram.com/thehappinesstrack/MENTIONED+ Emma's Facebook+ Emma's Twitter+ Emma's Website+ Preorder Sovereign + Sattva App+ SKY Breath+ SKY for Kids+ The Happiness TrackSHOP GUEST RECOMMENDATIONS: https://amzn.to/3A69GOCSTARBUCKS GIFTCARD GIVEAWAY: Want coffee on me?! Each month I'll be randomly choosing a winner to receive a Starbucks giftcard! To enter this giveaway, all you have to do is leave a review of the podcast on

In this episode, we delve into the world of mindfulness and meditation with renowned author and meditation advocate, Dan Harris. In our conversation, Dan shares his personal journey from a high-stress career in the news to discovering the transformative power of mindfulness meditation. We explore Dan's best-selling book, 10% Happier which chronicles his exploration into mindfulness practices after experiencing a panic attack on live television. We discuss how Dan's quest for inner peace led him to explore meditation, the core principles of Dan's 10% Happier philosophy, and how mindfulness can lead to incremental but significant improvements in happiness. Discover why Buddhism is a religion that skeptics can line up behind, the intersection of mindfulness and financial decision-making, and the importance of empathy and self-awareness for financial advisors. Gain insights into applying mindfulness principles to everyday life, strategies for building the skill of happiness, the basic steps to start meditating, and much more! Join us on this insightful journey as we explore how mindfulness can truly transform lives and empower individuals to live with greater purpose, happiness, and fulfillment with Dan Harris! Key Points From This Episode: (0:04:49) Dan shares his journey from a high-stress career in news to discovering mindfulness meditation. (0:06:48) What mediation is, why he initially thought it was nonsense, and why he changed his mind. (0:09:11) Unpack the idea of mindfulness and the science that backs up the claims. (0:11:22) The main thesis of Buddhism and its link to meditation.  (0:14:02) How mindfulness can help manage emotions, improve focus, and enhance relationships in everyday life.  (0:15:48) He shares how difficult it was for him to embrace the concept of meditation.  (0:21:12) Discover what motivated him to explore meditation and mindfulness practices.  (0:21:12) Recommendations to start meditating and how long it takes to form a habit of it. (0:26:56) Insights on applying mindfulness principles to financial decision-making.  (0:28:29) Explore the benefits of meditation for the comparing mind and the wanting mind.  (0:30:59) How mindfulness meditation has influenced his financial decision-making.  (0:33:20) The principles of 10% Happier from the perspectives of a client and advisor.  (0:35:45) Strategies for making your own happiness and cultivating contentment.  (0:41:03) Transitioning from a career in news to focusing on mindfulness advocacy and podcasting.  (0:42:32) His biggest lessons since writing the book and his most influential podcast guest.  (0:48:26) Hear about Dan's version of success and happiness. Links From Today's Episode: Rational Reminder on iTunes — https://itunes.apple.com/ca/podcast/the-rational-reminder-podcast/id1426530582. Rational Reminder Website — https://rationalreminder.ca/  Rational Reminder on Instagram — https://www.instagram.com/rationalreminder/ Rational Reminder on X — https://twitter.com/RationalRemind Rational Reminder on YouTube — https://www.youtube.com/channel/ Rational Reminder Email — info@rationalreminder.ca Benjamin Felix — https://www.pwlcapital.com/author/benjamin-felix/  Benjamin on X — https://twitter.com/benjaminwfelix Benjamin on LinkedIn — https://www.linkedin.com/in/benjaminwfelix/ Cameron Passmore — https://www.pwlcapital.com/profile/cameron-passmore/ Cameron on X — https://twitter.com/CameronPassmore Cameron on LinkedIn — https://www.linkedin.com/in/cameronpassmore/ Dan Harris — https://danbharris.komi.io/ Dan Harris on X — https://twitter.com/danbharris Dan Harris on Instagram — https://www.instagram.com/danharris/ Dan Harris on Facebook — https://www.facebook.com/DanHarrisABC Dan Harris on YouTube — https://www.youtube.com/c/TenPercentHappier Dan Harris on TikTok — https://www.tiktok.com/@danbharris 10% Happier — https://www.tenpercent.com/ Ten Percent Happier Podcast — https://www.tenpercent.com/podcast ‘Finding and Funding a Good Life' — https://www.pwlcapital.com/finding-and-funding-a-good-life/ Dan Harris: Celebrating 10 Years of 10% Happier — https://www.symphonyspace.org/events/vp-dan-harris-10-happier-10-year-anniversary Emma Seppälä — https://www.emmaseppala.com/ Dalai Lama — https://www.dalailama.com/ Joseph Goldstein — https://www.dharma.org/teacher/joseph-goldstein/ Books From Today's Episode: 10% Happier — https://www.goodreads.com/en/book/show/18505796

“Burnout at Work Isn't Just About Exhaustion. It's Also About Loneliness.” -Emma Seppälä --- Send in a voice message: https://podcasters.spotify.com/pod/show/rebecca-shea6/message

The benefits of meditation are everywhere right now…everyone is talking about how meditation can change you for the better but what about you? How can meditation change your life specifically? This is what we will dive into today. Meditation is about as good for us as water, people! But how meditation will change you is anyone's guess but a journey worth taking. Let's talk about the lessor known meditation benefits and how it might be just the thing that changes you for the better with just a short and simple daily meditation practice. And, the best part is the more you meditate, the more you stand to gain. In this episode we will learn: ~The benefits of meditation that you've never heard before ~How to think about meditation so benefits actually motivate you to start AND keep it up~The Saw Meditation Quotes:“No one can predict how meditation will change you…but it absolutely will.” -Cheri Augustine Flake, LCSW“I see teaching as many people as I possibly can how to meditate regularly an ethical obligation. It's simple to learn, it's free and the benefits are astounding.” -Cheri Augustine Flake, LCSWBooks, ideas, people, websites mentioned in this episode: Change Or Die: The Three Keys To Change At Work and Life by Alan Deutchman https://www.goodreads.com/book/show/51369.Change_or_DieVenerable Pannavati at Heartwood Refuge https://heartwoodrefuge.orgMeditation Benefit and studies Taken from Emma Seppälä, Ph.D.blog and liveanddare.comAlso, writings from Kelly McGonigal, PhD, Dan Siegel, MD, Deepak Chopra, MD and Dr. Joe DispenzaBenefits to meditation: Cheri on YouTube: https://www.youtube.com/user/thestresstherapistThe Host for this podcast:Cheri Augustine Flake, LCSWThe Stress Therapist and AuthorTwitter: @stresstherapyInstagram: @thestresstherapist Facebook: https://www.facebook.com/cheriaugustineflakeLinkedin: https://www.linkedin.com/in/cheri-augustine-flake-719b044Website: https://thestresstherapist.com/YouTube: https://www.youtube.com/user/thestresstherapistStay in touch with Cheri and sign up for The Stress Therapist's Newsletter:https://thestresstherapist.com/contact/Join Cheri Flake on her next retreat!https://thestresstherapist.com/retreats/https://thestresstherapist.com/beach-retreats/Want Cheri Flake to be your therapist? If you live in Georgia go to this link:https://thestresstherapist.com/contact/ to schedule a free 15 minute consultationFollow Cheri Flake on GoodReads:Cheri Augustine Flake (Author of Honey Do to Honey DONE!)Buy Cheri's book: Honey Do To Honey DONE! A Simple System For A Productive And Happy Household With Absolutely No More Nagging! https://www.amazon.com/Honey-DONE-Productive-Household-Absolutely/dp/0997950919/ref=cm_cr_arp_d_bdcrb_top?ie=UTF8A word from your host, Cheri Flake, LCSW:Feeling good after our Stress Therapy session? Awesome. Check out the show notes to connect with me, The Stress Therapist on social media and you can always go to iLoveTherapy.com to find out about meditation retreats and yoga retreats and other offerings that I have there. Do you live in Georgia? Are you ready to be one of my clients? Go to my website to find out how you can sign up for a free consultation with me. But at the very least, go to my website and jump on my mailer so, you don't stress or miss one thing!Time Stamps/Chapters:00:00 Introduction to the benefits of meditation00:37 Trailer01:21 Thinking about meditation differently to help motivate you03:38 Meditation as a preventative measure06:41 Listener instructions on how to use these benefits for your own personal gain07:24 The benefits of meditation08:03 Specific benefits of meditation listed 12:58 Surprising benefits private and subjective benefits of meditation 16:43 Meditation as a private matter18:47 Connect with Cheri tell her your personal meditation story 21:24 Introduction to The Saw Meditation 24:44 Binaural Beats (alpha)32:52 The Saw Meditation Out34:52 Closing Remarks35:50: Outro

As a Silicon Valley-based psychologist, I frequently hear from my clients about their work woes. These woes are often the result of companies who erroneously subscribe to harsh techniques in trying to bring out the best in their employees, which is in line with the old cliché “The beatings will continue until morale is increased.” Not surprisingly, that doesn't work. Harsh practices may yield short-term benefits. Yet, creating positive workspaces appears to improve virtually all measures of long-term results. And while some people may lionize harsh practices or consider positive practices to be fuzzy, the science doesn't lie; implementing positive work practices is good business. Thankfully, many companies are noting this to the benefit of all stakeholders, including at least two major high-tech companies where I've served as a resiliency consultant. And that is why I am so excited to share with you my interview with this wonderful guest. Dr. Emma Seppälä is a professor at Yale School of Management. She also serves as the Science Director at Stanford University's Center for Compassion and Altruism Research Education and is the author of a book I absolutely adored called The Happiness Track. I am not alone in my appreciation of Emma and her work. I wholly agree with Susan Cain, the author of Quiet, who said Emma's work, “not only teaches us how to thrive in our chosen profession, but how to stay true to ourselves.” So, listen in as Emma and I geek out to the research about what really makes us thrive at work. Link to her book, The Happiness Track can be found here: https://tinyurl.com/2enxbpmj Link to her Harvard Business Review article, Proof That Positive Work Cultures Are More Productive can be found here: https://tinyurl.com/rusrt6u8

What IS happiness, really? And what's the difference between biting into a bar of chocolate and a much more sustained contentment that often eludes us? Ph.D. psychologist Emma Seppälä has studied happiness for much of her career. She's a best-selling author who also teaches business leaders at the Yale School of Management. Turns out, achieving career success and wealth doesn't lead to that contentment. If you're searching for mental well-being, Emma says: Start with your body, specifically, your breathing. She explains how anyone, from a stressed out manager to a soldier in a warzone, can use breathing techniques to gain focus and ingenuity. Emma also deconstructs many myths about what makes us happy, and how focusing our minds on others leads to long-term emotional resilience.

Why is it so difficult to start something new and stick with it? How do we gain and maintain momentum? And why do we tire of what we're doing?  In this week's episode of The Mind Tools L&D Podcast, Ross D and Ross G explore these questions with Smart Growth author and disruption theorist Whitney Johnson. We discuss: what we mean by 'smart growth' the 'S Curve of Learning' model what L&D teams can do to create an ecosystem where smart growth is possible. Find out more about Whitney at: whitneyjohnson.com  The Disrupt Yourself wth Whitney Johnson podcast is on Spotify at: open.spotify.com/show/7cn2cgc34znzwPkkwH58sQ  The Grieg piece that Ross G mentioned was 'Piano Concerto in A Minor, Op 16': youtube.com/watch?v=I1Yoyz6_Los  In 'What I Learned This Week', Ross G discussed 'What Can TV Teach L&D? - Star Wars', by friend-of-the-show Tom Hickmore: youtube.com/watch?v=42aDTxlmklY  Whitney discussed Emma Seppälä's insight that happiness impacts three degrees of separation away from the happy person. You can see her TEDx talk at: youtube.com/watch?v=WZvUppaDfNs  And Ross D asked 'are gimmicky airline safety videos putting passengers in danger?': wired.co.uk/article/korean-air-k-pop-safety-video-superm  For more from us, including access to our back catalogue of podcasts, visit mindtoolsbusiness.com. There, you'll also find details of our award-winning performance support toolkit, our off-the-shelf e-learning, and our custom work. Connect with our speakers If you'd like to share your thoughts on this episode, connect with our speakers on Twitter: Ross G - @RossGarnerMT Ross D - @RossDickieMT Whitney Johnson - @JohnsonWhitney

Episode Notes Anne V is a singer, turned fashion executive, turned branding and communications consultant who also moonlights as a certified yoga and mindfulness meditation teacher. She is also a podcaster, writer and executive coach. https://annevmuhlethaler.com/ Show Resources April Davila on Invested Success: Watch: https://www.youtube.com/watch?v=U997Gt4_a1Y Listen: https://podcasts.apple.com/us/podcast/23-the-surprising-secret-to-live-longer-and-look/id1529218870?i=1000538350774 Lisa Kehoe on Invested Success: Watch: https://www.youtube.com/watch?v=U997Gt4_a1Y Listen: https://podcasts.apple.com/us/podcast/19-yoga-benefits-for-health-and-what-is-good-about/id1529218870?i=1000534445701 Brene Brown's podcast on burnout: https://brenebrown.com/podcast/brene-with-emily-and-amelia-nagoski-on-burnout-and-how-to-complete-the-stress-cycle/ The AltMBA by Seth Godin: https://altmba.com/ The Giving Way: https://amzn.to/31F6CNF Hourly Billing is Nuts: https://www.youtube.com/watch?v=B1b7QlQILRo The Art of Possibility: https://amzn.to/3ExkzMq Thich Nut Han: https://amzn.to/2ZY2BU8 Steering by Starlight by Martha Beck: https://amzn.to/3DsAEBK Creative Visualization by Shakti Gawain https://amzn.to/3pudsOl Post on goal setting from Anne: https://annevmuhlethaler.com/writing/on-goal-setting-desires-and-intentions/ Research from Emma Seppälä Ph.D. on benefits of meditation: https://www.psychologytoday.com/us/blog/feeling-it/201409/18-science-backed-reasons-try-loving-kindness-meditation Peak Mind by Amishi P. Jha: https://amzn.to/3GiXUDT Morning Pages from the Artist's Way: https://amzn.to/3GfpSQQ Read the blog: https://bit.ly/3qJRu99 Subscribe on YouTube: https://www.youtube.com/channel/UC9tAwnUno9ilzPaO9y7dnYg?sub_confirmation=1 ✩ s o c i a l ✩ ✓ www.facebook.com/groups/investedsuccess/ ✓ Instagram.com/SuccessInvested ✓ Twitter.com/SuccessInvested Business inquiries ➵ hello (at) moneyselfmade.com The views expressed are provided as a general source of entertainment information only and should not be considered to be personal investment advice or solicitation to buy or sell securities. Investors considering any investment should consult with their investment advisor to ensure that it is suitable for the investor's circumstances and risk tolerance before making any investment decisions. The information contained on the blog and this email were obtained from sources believed to be reliable, however, we cannot represent that it is accurate or complete. DISCLAIMER: I get $0.00 financial benefit if you click on the majority of links above, but I also am fully disclosing that I sometimes use affiliate links, often to help me provide you cool discounts. Everything I suggest on my website (affiliate or not) is a product or service I love and use myself. This is a hardcore rule that applies to 100% of anything I recommend. Please don't buy anything unless you'll genuinely benefit from it. Support Invested Success by contributing to their Tip Jar: https://tips.pinecast.com/jar/investedsuccess Find out more at https://investedsuccess.pinecast.co Check out our podcast host, Pinecast. Start your own podcast for free with no credit card required. If you decide to upgrade, use coupon code r-538425 for 40% off for 4 months, and support Invested Success.

Die Loving-Kindness-Meditation oder in deutsch die Meditation der liebevollen Güte hat das Ziel, Menschen dazu zu bringen, sich sowohl anderen als auch sich selbst gegenüber verbundener und freundlicher zu fühlen. Emma Seppälä, eine Psychologin aus den USA, führte eine 5-Jahres-Studie mit mehreren hundert Teilnehmenden zu genau dieser Meditation durch und untersuchte ihre Auswirkungen auf Wohlbefinden, Glück und das Gehirn. Laut den Ergebnissen, fühlten sich die Menschen glücklicher, weniger auf sich selbst konzentriert, mehr mit anderen verbunden. Und genau diese Dinge sind auch gut für die psychische und körperliche Gesundheit. Wenn Du also Deinen Groll über einen oder meh­rere Men­schen los­las­sen möchtest oder Dein eige­nes Selbst­wert­ge­fühl stärken sowie mögliche Zwei­fel ablegen willst, dann ist diese Meditation vielleicht genau das Richtige für Dich! Im Bud­dhis­mus ist die Metta Medi­ta­tion tat­säch­lich das Fun­da­ment für alle ande­ren Medi­ta­ti­ons­for­men. Aber wie funk­tio­niert denn nun diese Art der Medi­ta­tion? Du darfst es hier direkt ausprobieren und Dich mit Dir selbst und anderen verbunden fühlen. Hab eine glückliche Zeit bis zur nächsten Folge! Und wenn auch Du mir etwas schenken willst, dann sage ich nicht nein zu Deinem Abo oder Deinen 5 Sternchen bei Apple Podcasts. Und natürlich darfst Du diese Folge auch gerne im Sinne von #SharingIsCaring mit Deinen Lieben teilen um auch Sie mehr soziale Verbundenheit spüren zu lassen! Alles Liebe, Deine Laura

Emma Seppälä is a leading expert in the science of happiness, and the author of The Happiness Track. Emma heads research at Stanford and Yale, consults Fortune 500 companies, and advises leaders on how to build a positive organization. In this episode, we discuss the science of happiness, positive leadership, our innovative potential and well-being. How can we make our minds more resilient? How can we create a positive organization? Emma also talks about how our society is lost with the question of success. Is happiness the fastest route to success? And perhaps most importantly, how can we lead our own happiness?

If you are interested in trying out one of the Signal Relief/JOVI patches used the code BEHEALED*Note these patches are the exact same technology. For the Signal Relief patch go here http://www.signalrelief.com/discount/BEHEALED?redirect=%2F%3Fafmc%3DBEHEALED%26utm_campaign%3DBEHEALED%26utm_source%3Dleaddyno%26utm_medium%3DaffiliateFor the Jovi patch use the same code BEHEALED and go here:http://www.meetjovi.com/discount/BEHEALED?redirect=%2F%3Fafmc%3DBEHEALED%26utm_campaign%3DBEHEALED%26utm_source%3Dleaddyno%26utm_medium%3DaffiliateI had the pleasure of chatting with Dr. Emma Seppala on the show this week.EMMA SEPPÄLÄ, Ph.D., is a Lecturer at the Yale School of Management and Faculty Director of the Yale School of Management's Women's Leadership Program. An international keynote speaker and author, her book The Happiness Track (HarperOne, 2016) has been translated into dozens of languages. She is also the Science Director of Stanford University's Center for Compassion and Altruism Research and Education. Seppälä's expertise is positive leadership, emotional intelligence, positive psychology, and social connection. Her research has been published in top academic journals and featured in major news outlets like The New York Times, The Washington Post, NPR, and CBSNews. Seppälä speaks and consults internationally for Fortune 500 companies like Google and Facebook and contributes to Harvard Business Review, The Washington Post, Psychology Today, and TIME among others.You can find Emma via her website https://emmaseppala.comHer book "The Happiness Track" is available where ever books are sold and you can pick one up via Amazon here https://www.amazon.com/Happiness-Track-Science-Accelerate-Success/dp/0062344013/ref=as_li_ss_tl?ie=UTF8&qid=1496937147&sr=8-1&keywords=the+happiness+track&linkCode=sl1&tag=emmasep-20&linkId=7ec6e3286ce7e17ac59d0d4fc14b4cc5You can find Emma on Instagram https://www.instagram.com/thehappinesstrack/On Twitter https://twitter.com/emmaseppalaAnd on Facebook https://www.facebook.com/emma.seppalaThank you all for being here!n

Mindfulness expert Emma Seppälä explains how young people and adults alike can benefit from learning restorative practices like meditation.

In this episode, Kevin and Stewart tackle a few quick-hit ideas including sharing your faith in the workplace, the power of a positive work culture, and some of their common daily challenges (and how they are working on them).For today's show notes, we had a few links we wanted to share:A Revolutionary Perspective on Work,  Jonathan Pokluda, Watermark Community Church, January 31, 2017 (https://www.watermark.org/message/4445-a-revolutionary-perspective-on-work)Proof That Positive Work Cultures Are More Productive, Emma Seppälä and Kim Cameron, Harvard Business Review, December 01, 2015 (https://hbr.org/2015/12/proof-that-positive-work-cultures-are-more-productive)Also, a quick acknowledgement for today's episode that we had some technical difficulties and the recording is unusually "poppy."  As we've been working on our ability to record remotely to expand our ability to meet with some of our upcoming guests, we've been tinkering with different methods and technologies.  And today we ended up with an annoying "pop" in the recording that we were unable to post-process out.  We'll do better next week.  :)

I have the best boss! Also on the show, why there is a bamboo wall picture hanging in my home office, and how I came to love yoga. My guest is Ed Arabas, one my big thinker friends. Ed works for the legislative branch of state government in Oregon. He talks about things he has learned from the COVID-19 pandemic, and we make a surprise discovery.  Additional information from today's show:  -  More about Emma Seppälä, Ph.D. at EmmaSeppälä.com.  -  Check out Jessamyn Stanley at JessamynStanley.com.  -  Find Cosmic Kids Yoga at CosmicKids.com. Videos on YouTube.com.  -  Further details on Kino MacGregor at KinoYoga.com.  -  Lisa Hylton, ACC, can be reached at PositivelyCoached.com.  

People in the mindfulness meditation world often note that what we're teaching is not a breathing exercise; the goal is to just feel the breath as it naturally occurs (if you've chosen the breath as the thing you want to focus on). However -- and this is something we haven't spent much time exploring on the show -- there is a ton of evidence to suggest that actual breathing exercises can also have powerful benefits, physiologically and psychologically. That's one of the things we're going to talk about today with Emma Seppälä, who is a Lecturer at the Yale School of Management and Faculty Director of the Yale School of Management's Women's Leadership Program. She is also the Science Director of Stanford University's Center for Compassion and Altruism Research and Education, and the author of a book called The Happiness Track: How to Apply the Science of Happiness to Accelerate Your Success. As the title of today's episode suggests, we're going to talk about three big takeaways from happiness research. One has to do with breathing exercises. The second has to do with the power of nature to impact your mind. And the third has to do with social connection, something many of us are badly missing in this pandemic.  Full Shownotes: https://www.tenpercent.com/podcast-episode/emma-seppala-334

People in the mindfulness meditation world often note that what we’re teaching is not a breathing exercise; the goal is to just feel the breath as it naturally occurs (if you’ve chosen the breath as the thing you want to focus on). However -- and this is something we haven’t spent much time exploring on the show -- there is a ton of evidence to suggest that actual breathing exercises can also have powerful benefits, physiologically and psychologically. That’s one of the things we’re going to talk about today with Emma Seppälä, who is a Lecturer at the Yale School of Management and Faculty Director of the Yale School of Management’s Women’s Leadership Program. She is also the Science Director of Stanford University’s Center for Compassion and Altruism Research and Education, and the author of a book called The Happiness Track: How to Apply the Science of Happiness to Accelerate Your Success. As the title of today’s episode suggests, we’re going to talk about three big takeaways from happiness research. One has to do with breathing exercises. The second has to do with the power of nature to impact your mind. And the third has to do with social connection, something many of us are badly missing in this pandemic.  Full Shownotes: https://www.tenpercent.com/podcast-episode/emma-seppala-334

In this week's PODFLASH we have another installment of “Jimmy's Corner” with words of wisdom from Live and Learn and Pass it On by H. Jackson Brown Jr.We discuss ways we often try to stress less but fail.  We share some things we learned from an article by Emma Seppälä that should help you out!Give us a call and let us know what's on your mind at 301-392-7745!Make sure to hit “Subscribe” so you don't miss an episode!Give us a 5 star rating on Apple Podcasts and let us know what you think!Check out krisquade.com for all of your coaching needs!Follow us on Social Media:Facebook Group ~ The Positivity Project with Kris & MikeInstagram & Twitter ~ @positivityprojectpodUntil next time.....Choose Positivity My Friends! Intro music is Hawaiian Weekend by Igor Khaninskyi

《你快樂，所以你成功：史丹佛大學最重要的快樂心理課，打破6大慣性成功迷思，化快樂為生產力》 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 成功不一定快樂，但快樂更容易成功。本書獲選美國《企業》（Inc.）雜誌2016年5本必讀商業書籍之一 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 你還在把「吃苦當吃補」嗎？關於「成功」這件事，你是不是也有某些迷思，如：要隨時保持在火力全開的「衝衝衝」狀態、壓力愈大，才會愈成功、堅持到底，成功就會來找你。 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 當生活的速度讓人感覺壓力沉重、精力耗盡時，我們常會自責，認為別人好像都能身兼數職，面面俱到，自己怎可認輸？只要努力撐下去，繼續拚搏，就能成功達陣；當一切的辛苦和煎熬結束後，快樂就會降臨。 大家不是說成功會帶來快樂嗎？然而， 我們相信許多過時且錯誤的理論，也深信「成功會使人快樂」，但長期的科學研究已經證實，這種說法應該倒過來：「快樂不是成功的結果，而是使人成功的原因。」 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 史丹佛大學「快樂心理學」課程的首創者賽佩拉博士，在本書說明如何利用簡單的六步驟，讓你既快樂又成功。她運用神經科學與心理學的策略，歸納出讓人獲得小確幸與成功力的六大關鍵。 ──────── 職場情緒力 人們為達成工作，陷在績效評估、增長專業技能的漩渦裡，而忽略了自身的情緒健康及人際關係，最終導致職業倦怠、倍感失落。因此，和專業技能同等重要的，就是你的職場情商。 ──────── 作　者：艾瑪‧賽佩拉 博士 （Emma Seppälä, PH.D.） 配音員：陳語綺、陳家駿 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 官方IG｜@readingtimes_igofficial YouTube｜影片版時報作家沙龍 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ©時報文化出版企業股份有限公司

Plus, Emma Seppälä, the science director of Stanford University’s Center for Compassion and Altruism Research and Education and the co-director Wellness at the Yale Center for Emotional Intelligence, discusses a study she co-authored that reveals how a specific breathing technique could be helpful for people experiencing increased anxiety during the pandemic.And, Peter Roberts, a professor of organization and management at Emory University's Goizueta Business School, talks about the pros and cons of the Paycheck Protection Program.

Plus, Emma Seppälä, the science director of Stanford University’s Center for Compassion and Altruism Research and Education and the co-director Wellness at the Yale Center for Emotional Intelligence, discusses a study she co-authored that reveals how a specific breathing technique could be helpful for people experiencing increased anxiety during the pandemic.And, Lily Pabian, the executive director at We Love BuHi, shares how her organization is shifting to help provide food for residents in need during the COVID-19 pandemic.

In this episode, we discuss breathwork and a study that shows how SKY Breath Meditation can greatly reduce stress and anxiety. Emma Seppӓlӓ, Ph.D, is the Science Director of Stanford University's Center for Compassion and Altruism Research and Education and the author of The Happiness Track: How to Apply the Science of Happiness to Accelerate Your Success. She has spoken at TedX Sacramento, TEDx Hayward, and companies like Google, Apple, Facebook, Bain & Co, Ernst & Young, and a United States Congressional Hearing. Her articles have been featured in Harvard Business Review, The Washington Post, Business Insider, Psychology Today, Fast Company, Forbes, Huffington Post, MindBodyGreen, Greater Good Science Center, and Scientific American Mind. A repeat guest on Good Morning America , her work and research have been featured in The New York Times, The Washington Post, The Chicago Tribune, NPR, The Boston Globe, The Atlantic, VOGUE, ELLE, CBSNews, Oprah Magazine, U.S. World and News Report, Cosmopolitan, ABC News, Business Insider, SELF, GLAMOUR, and the World Economic Forum. She was also featured in the documentary film The Altruism Revolution and What You Do Matters. Her research on yoga-based breathing for military veterans returning from war in Iraq and Afghanistan was highlighted in the documentary Free the Mind. In this episode, we discuss: ·      How and why she got into the field of studying happiness and compassion. ·      Why college students are at the highest risk of mental health issues. ·      The results of a recent study that tested the effects of mindfulness, emotional intelligence, and SKY breath meditation on stress among college students. ·      Why breathing practices are so effective in changing our emotional state. ·      What happens in our brain and our bodies when we suppress our emotions. ·      The benefits of SKY breath meditation and how you can learn it. ·      The reason we have a stress response and what's happening to our bodies when we are constantly in it. ·      Our tendency to tie happiness to feelings of excitement instead of feelings of calm. ·      The benefits of choosing calm over excitement. You can find and follow Dr. Emma here: EmmaSeppala.com Instagram: @emmasepp Facebook: @emma.seppala Twitter: @emmaseppala Her book – The Happiness Track: How To Apply The Science Of Happiness To Accelerate Your Success   Resources: SKY Campus Happiness SKY Breath Meditation Online Course The Art of Living International Association for Human Values Project Welcome Home Troops SKY Schools The Center for Compassion and Altruism Research and Education SHOP CLEAN products with DISCOUNTS in my SHOP! Please SUBSCRIBE, SHARE, RATE, and REVIEW the podcast! Follow the podcast on Instagram @TheBetterYouPodcast or Facebook @TheBetterYouPodcast. And you can email the podcast at TheBetterYouPodcast@gmail.com Follow me on all the socials: Instagram @kaciemain_writes, Facebook @kaciemain.write, or Twitter @kaciemain_write. Find my book – I Gave Up Men for Lent, the story of a jaded, hopelessly romantic, health-conscious party girl's search for meaning – on Amazon, Kindle, and Audible. And for everything else you want to know about me, visit my website at www.kaciemain.com     Some links are Affiliate links.

The Gary Null Show is here to inform you on the best news in health, healing, the environment. To improve students' mental health, study finds, teach them to breathe Yale university.   When college students learn specific techniques for managing stress and anxiety, their well-being improves across a range of measures and leads to better mental health, a new Yale study finds. The research team evaluated three classroom-based wellness training programs that incorporate breathing and emotional intelligence strategies, finding that two led to improvements in aspects of well-being. The most effective program led to improvements in six areas, including depression and social connectedness. The researchers, who reported findings in the July 15 edition of Frontiers in Psychiatry, said such resiliency training programs could be a valuable tool for addressing the mental health crisis on university campuses. "In addition to academic skills, we need to teach students how to live a balanced life," said Emma Seppälä, lead author and faculty director of the Women's Leadership Program at Yale School of Management. "Student mental health has been on the decline over the last 10 years, and with the pandemic and racial tensions, things have only gotten worse." Researchers at the Yale Child Study Center and the Yale Center for Emotional Intelligence (YCEI) conducted the study, which tested three skill-building training programs on 135 undergraduate subjects for eight weeks (30 hours total), and measured results against those of a non-intervention control group. They found that a training program called SKY Campus Happiness, developed by the Art of Living Foundation, which relies on a breathing technique called SKY Breath Meditation, yoga postures, social connection, and service activities, was most beneficial. Following the SKY sessions, students reported improvements in six areas of well-being: depression, stress, mental health, mindfulness, positive affect, and social connectedness. A second program called Foundations of Emotional Intelligence, developed by the YCEI, resulted in one improvement: greater mindfulness—the ability for students to be present and enjoy the moment. A third program called Mindfulness-Based Stress Reduction, which relies heavily on mindfulness techniques, resulted in no reported improvements. In all, 135 Yale undergraduate students participated in the study. Across college campuses, there has been a significant rise in student depression, anxiety, and demand for mental health services. From 2009 to 2014, students seeking treatment from campus counseling centers rose by 30%, though enrollment increased by just 6% on average. Fifty-seven percent of counseling center directors indicated that their resources are insufficient to meet students' needs. The researchers say resiliency training tools can address the overburdening of campus counseling centers directly. In the sessions. "Students learn tools they can use for the rest of their lives to continue to improve and maintain their mental health," said co-first author Christina Bradley '16 B.S., currently a Ph.D. student at University of Michigan. Researchers administered the training sessions in person, but the courses can also be taken remotely. "Continually adding staff to counseling and psychiatric services to meet demand is not financially sustainable—and universities are realizing this," Seppälä said. "Evidence-based resiliency programs can help students help themselves." Davornne Lindo '22 B.A., a member of the Yale track team who participated in the SKY Campus Happiness program, said practicing breathing techniques helped her to manage stress from both academics and athletics. "Now that I have these techniques to help me, I would say that my mentality is a lot healthier," Lindo said. "I can devote time to studying and not melting down. Races have gone better. Times are dropping." Another participant in the SKY program, Anna Wilkinson '22 B.A., said she was not familiar with the positive benefits of breathing exercises before the training, but now uses the technique regularly. "I didn't realize how much of it was physiology, how you control the things inside you with breathing," Wilkinson said. "I come out of breathing and meditation as a happier, more balanced person, which is something I did not expect at all."   Meta-analysis concludes efficacy for ginkgo cognitive function support and safety in Alzheimer disease Hubei university   - China                  According to news originating from Hebei, People's Republic of China, by NewsRx correspondents, research stated, “The objective of this study was to investigate the efficacy and safety of Ginkgo biloba preparation for the treatment of Alzheimer disease (AD). Both English (PubMed, Embase, Cochrane Library databases, and the Cochrane Controlled Trials Register) and Chinese (WanFang, Chinese Biomedical, CNKI, and VIP databases) databases were systematically and independently searched by 2 authors from their inception until July 3, 2019.” Our news journalists obtained a quote from the research, “All relevant studies included AD patients who were treated with Ginkgo biloba. The efficacy and safety of the medicine were used as the main measurement index. Seven studies (N=939) were identified and analyzed. When compared with placebo, Ginkgo biloba showed exact validity in cognitive function and global clinical assessment (cognitive function section: risk ratio=1.98, 95% confidence interval=1.52-2.59, Z=5.12, p

Emma Seppälä,PhD, is the Science Director of Stanford University's Center for Compassion and Altruism Reseaech and Education and author of The Happiness Track.

แปลจากหนังสือ: Teach Like Finland ผู้เขียน: Timothy D. Walker ผู้แปล: ทิพย์นภา หวนสุริยา สำนักพิมพ์: bookscape จำนวนหน้า: 224 หน้า ปกอ่อน พิมพ์ครั้งที่ 1 — เมษายน 2562 ISBN: 9786168221129 “ความสุขไม่ใช่ ผลลัพธ์ ของความสำเร็จ แต่เป็น ต้นกำเนิด ของมันต่างหาก” Emma Seppälä “การเรียน” กับ “ความสุข” มักเป็นสิ่งที่สวนทางกัน แต่ไม่ใช่สำหรับฟินแลนด์ ประเทศที่ได้รับยกย่องว่ามีระบบการศึกษาดีที่สุดประเทศหนึ่งในโลก เหตุใดการศึกษาของฟินแลนด์ที่มีชั่วโมงเรียนไม่ยาวนาน การบ้านไม่อัดแน่น และมีการสอบวัดระดับไม่มากนัก กลับสร้างนักเรียนที่ทำคะแนน PISA โดดเด่น เอาชนะนักเรียนเอเชียที่ทุ่มเทพลังให้กับการเรียนอย่างบ้าคลั่ง สั่งซื้อ https://www.paperyard.co/product-page/9786168221129

…personal trainerit jatkuu: niin paljon asiaa että ei meinaa tämäkään jakso riittää. Vieraana edelleen molempien personal trainerit eli Anna Niinimäki ja Emma Seppänen. Puheissa treenaaminen, motivaatio, kehittyminen jne. Väkevää asiaa ja lisäksi taas kerran varmat naurut - ja itkut. Tsekkaa myös some: #kantturasalonki löytyy Facebook, Instagram ja Twitter. Tekijät: Helena Valtonen ja Katariina Kuronen, tuottaja & äänisuunnittelu: Aki Kiminki. 

Today we dive into the science of happiness. We all want to live a happy life. However, sometimes life hits us and we have to figure out how to find joy again. This episode is inspired by a Special Time Edition "The Science of Happiness". In this episode, we talk about what we can do to find a little happiness in our everyday life as well as how to bounce back when we face tough times. Articles that were mentioned in this episode include: - "Secrets of a Happier Life" by Emma Seppälä - "Nine Ways to Feel More Joy" by Kate Lowenstein -"How to Bounce Back" by Mandy Oaklander -"Can Money Buy Happiness" by David Futrelle Please rate, review, and subscribe to the podcast! Hello Twenties! Socials Facebook Page: https://www.facebook.com/hellotwentiespodcast/ Instagram: @hellotwentiespodcast and @yuanxqiu Twitter: @yuanxqiu YouTube: Yuan Q. Come be our guest on Hello Twenties!: Tell us about you! Topic Suggestions or inquires: hellotwentiespodcast@gmail.com --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Vieraana molempien personal trainerit eli Anna Niinimäki ja Emma Seppänen. Puheissa treenaaminen, motivaatio, kehittyminen jne. Väkevää asiaa ja lisäksi taas kerran varmat naurut - ja itkut. Jatkuu seuraavassa jaksossa. Tsekkaa myös some: #kantturasalonki löytyy Facebook, Instagram ja Twitter. Tekijät: Helena Valtonen ja Katariina Kuronen, tuottaja & äänisuunnittelu: Aki Kiminki. 

Emma Seppälä is the Science Director of Stanford’s Center for Compassion and Altruism Research and Education. She is also Co-Director of the Yale College Emotional Intelligence Project at the Yale Center for Emotional Intelligence. She is authored of the 2016 book The Happiness Track. She earned her Ph.D. from Stanford University. We have an in-depth discussion about how to be compassionate and the value of doing so.

Are your breath your way to success? Today Carina and Martin talk about interesting contemporary science and a special study from professor Emma Seppälä, Stanford University. How your breath can help you in many different situations, have positive effects on your well-being, decrease your nervousness and even save your life.   Show notes: Emma Seppälä, Ph.D. Breathing happiness - TEDxSacramento

The Get Out Of Your Comfort Zone Podcast is an informal dialogue between Andy Molinsky and respected thought leaders around the theme of Andy’s new book, Reach: A New Strategy to Help You Step Outside Your Comfort Zone, Rise to the Challenge and Build Confidence. Dr. Emma Seppala spends her life helping people achieve happiness. And she does this in multiple ways - as the science director of Stanford University’s Center for Compassion and Altruism Research and Education, as the Co-Director of Yale’s Emotional Intelligence Project and a lecturer on the Psychology of Happiness, and as the author of the book the Happiness Track (http://emmaseppala.com/book). In this chat with Emma, we talk about comfort zones, happiness, and the challenges of staying resilient in difficult times. To learn more about Reach: A New Strategy to Help You Step Outside Your Comfort Zone, Rise to the Challenge and Build Confidence visit www.andymolinsky.com/book/reach Like me on Facebook: www.facebook.com/MolinskyAndy Follow me on Twitter: twitter.com/andymolinsky Connect with me on LinkedIn: www.linkedin.com/in/andymolinsky

Emma Seppälä is the science director of Stanford’s Center for Compassion and Altruism Research and Education. She also has a popular blog called Fulfillment Daily. In this great little book, she walks us through the latest scientific research on everything from resilience, willpower and compassion to positive stress, creativity, and mindfulness. Big Ideas we explore include how to find fulfillment (hint: it’s in this moment—right now!), how to skillfully surf stress waves, the most powerful lever to optimize your mind (hint: your breath), how to succeed in failure Jack Ma style, and the science of compassion.

Emma Seppälä is the science director of Stanford’s Center for Compassion and Altruism Research and Education. She also has a popular blog called Fulfillment Daily. In this great little book, she walks us through the latest scientific research on everything from resilience, willpower and compassion to positive stress, creativity, and mindfulness. Big Ideas we explore include how to find fulfillment (hint: it’s in this moment—right now!), how to skillfully surf stress waves, the most powerful lever to optimize your mind (hint: your breath), how to succeed in failure Jack Ma style, and the science of compassion.

MEDITATION: IT’S NOT ALL HIPPIES AND PATCHOULI – Why It Matters To Both Your Health AND Bottom Line Links: 7 Types of Meditation (there are many more) https://visualmeditation.co/7-types-of-meditation/ 23 Types of Meditation (there are many more) http://liveanddare.com/types-of-meditation/ Summary of Meditation Types and Practices http://mentalhealthdaily.com/2015/03/24/types-of-meditation-extensive-list-of-techniques/ Summary of Meditation Effects on Brain: https://psychcentral.com/news/2014/05/19/how-different-types-of-meditation-affect-the-brain/70052.html More on the practice and science of meditation http://www.bakadesuyo.com/2016/09/how-to-meditate/ Resources: Happiness: A Guide to Developing Life's Most Important Skill. Matthieu Ricard. Little, Brown, 2006. Mental Training Enhances Attentional Stability: Neural and Behavioral Evidence. Antoine Lutz et al. in Journal of Neuroscience. Vol. 29, No. 42, pages 13,418–13,427; October 21, 2009. Mind Wandering and Attention during Focused Meditation: A Fine-Grained Temporal Analysis of Fluctuating Cognitive States. Wendy Hasenkamp et al. in NeuroImage, Vol. 59, No. 1, pages 750–760; January 2, 2012. FROM OUR ARCHIVES The Physiology of Meditation. Robert Keith Wallace and Herbert Benson; February 1972. SCIENTIFIC AMERICAN ONLINE Watch talks by Davidson and Ricard at http://ScientificAmerican.com/nov2014/meditation Intro: Broad categories or types of meditation Specific practices Science of meditation How to choose and why Example Creative meditation techniques enable us to consciously cultivate and strengthen specific qualities of mind. Patience, appreciation, sympathetic joy, gratitude, love, compassion, fearlessness, humility, tenderness, and other qualities associated with aspects of nature, Divinity, or the natural world are among the attributes that are most commonly cultivated. Creative meditations invite us to actively nurture these strengths of character by thinking, speaking, and acting "as though" these qualities are more fully alive within us. Types of Meditation: 3 Primary Methods To decide what type of meditation you like best, I recommend doing some experimentation. You may want to try one particular type for 10 days, and if you don’t really like it, try another type. The only way to find the type that you enjoy the most is by testing the waters with some different techniques and observing how you respond. The most popular types of meditation include: Vipassana (Mindfulness) and TM (Transcendental), but there are infinitely more meditations than these two. Nearly all types of meditations fit into a category of: concentration, open monitoring, or effortless awareness. 1. Focused Attention (Concentration) Example: Vipassana All types of meditation that involve enhancing concentration can be classified as “focused attention” technique. These practices involve focusing attention on one specific thing for the entire time with the goal of cultivating laser-like focus. Any concentration meditation will involve consistent mental effort to build up the ability to focus without succumbing to distraction. Certain practices may involve focusing on an external object (e.g. a pen), while others will involve focusing on the breath. In any regard, the goal is to direct 100% focus on one thing for the entire session. When the mind wanders, the focus is calmly brought back to the object. Over time, the mind wanders less and the ability to focus your attention improves for longer durations. 2. Mindfulness (Open Monitoring) Example: Mindfulness With this type of meditation, you aren’t focusing your attention on one specific object. In this case, you are letting your attention flow freely without judgment or attachment. In other words, you are simply observing all perceptions, thoughts, memories, and senses that you experience during your practice. Developing the quality of “open monitoring” is synonymous with mindfulness – you are “mindful” of your experience. Being mindful of your perception allows you to observe your experience almost from a third-person perspective rather than first-person attachment. You notice all sensations that you’re feeling, but merely observe them rather than judge them or react positively or negatively. In Vipassana, qualities of concentration along with mindfulness are generally developed together. 3. Effortless Transcending Example: Transcendental Meditation (TM) This type of meditation is classified as “effortless” because it requires no mental effort or concentration. Some have called this subtype of meditation “pure being” or “transcendental” because it involves emptiness, introversion, and calmness. The goal with this specific type is to essentially help the meditator recognize their pure essence (e.g. “Pure Self”) or the true nature of the self by eliminating all thought. The mind becomes a blank slate with consistent practice. Some have compared effortless transcending to giving the brain a massage or bath. The transcendental process helps the individual silence their mind and become aware of deep (arguably “purer”) states of consciousness. A person who has been practicing this specific type may experience a state of emptiness or nothingness and find that it feels great. They Each do different things! And science is now discovering that they have different effects on the brain. …in one fMRI study, appropriately titled “Putting Feelings into Words” participants viewed pictures of people with emotional facial expressions. Predictably, each participant’s amygdala activated to the emotions in the picture. But when they were asked to name the emotion, the ventrolateral prefrontal cortex activated and reduced the emotional amygdala reactivity. In other words, consciously recognizing the emotions reduced their impact. How Different Types of Meditation Affect the Brain By Rick Nauert PhD~ 2 min read   Be it mindfulness, zen, acem, meditation drumming, chakra, Buddhist, or transcendental meditation, there are countless ways to meditate. Researchers are now parsing how the brain works during different kinds of meditation. “No one knows how the brain works when you meditate. That is why I’d like to study it,” says Jian Xu, M.D., a physician at St. Olavs Hospital and a researcher at the Department of Circulation and Medical Imaging at the Norwegian University of Science and Technology (NTNU). Along with colleagues at the University of Oslo and the University of Sydney, Xu’s research was recently published in the journal Frontiers in Human Neuroscience. Different meditation techniques can actually be divided into two main groups. One type is concentrative meditation, where the meditating person focuses attention on his or her breathing or on specific thoughts, and in doing so, suppresses other thoughts. The other type may be called nondirective meditation, where the person who is meditating effortlessly focuses on his or her breathing or on a meditation sound, but beyond that the mind is allowed to wander as it pleases. Some modern meditation methods are of this nondirective kind. Fourteen people who had extensive experience with the Norwegian technique of Acem meditation were tested in an magnetic resonance imaging (MRI) machine. In addition to simple resting, they undertook two different mental meditation activities, nondirective meditation and a more concentrative meditation task. The research team wanted to test people who were used to meditation because it meant fewer misunderstandings about what the subjects should actually be doing while they lay in the MRI machine. Nondirective meditation led to higher activity than during rest in the part of the brain dedicated to processing self-related thoughts and feelings. When test subjects performed concentrative meditation, the activity in this part of the brain was almost the same as when they were just resting. “I was surprised that the activity of the brain was greatest when the person’s thoughts wandered freely on their own, rather than when the brain worked to be more strongly focused,” said Xu. “When the subjects stopped doing a specific task and were not really doing anything special, there was an increase in activity in the area of the brain where we process thoughts and feelings. It is described as a kind of resting network. And it was this area that was most active during nondirective meditation,” he said. “The study indicates that nondirective meditation allows for more room to process memories and emotions than during concentrated meditation,” said Svend Davanger, M.D., Ph.D., a neuroscientist at the University of Oslo, and co-author of the study. “This area of the brain has its highest activity when we rest. It represents a kind of basic operating system, a resting network that takes over when external tasks do not require our attention. It is remarkable that a mental task like nondirective meditation results in even higher activity in this network than regular rest,” said Davanger. Acem meditation is a technique that falls under the category of nondirective meditation. Davanger believes that good research depends on having a team that can combine personal experience with meditation with a critical attitude towards results. “Meditation is an activity that is practiced by millions of people. It is important that we find out how this really works,” said Davanger. Source: Norwegian University of Science and Technology   Which meditation should you practice? It totally depends on why you want to meditate in the first place. If your goal is to become more relaxed, you have plenty of great options. If your goal is to become more focused, you’d want to use a concentrative type of meditation. Various other types like Vajrayana actually increase arousal rather than decrease it, so be careful with the type you choose. Whether you believe in the spiritual aspect of each (e.g. kundalini) is a personal thing and highly subjective. Assuming you want to meditate, pick a practice that appeals to you and give it a shot. However, keep in mind that the science behind meditation is relatively new in terms of long-term neural and physiological changes. We do know that different types of meditation produce specific neural and physiological adaptations. Therefore choosing one type may literally transform your brain in an entirely different way than another. Many people assume that the benefits of every type of meditation can be lumped into a collective pile, but clearly they cannot. Assuming you practice meditation for a long-term, be sure to choose a practice that you enjoy and that helps you achieve your particular goal. Personal thoughts on meditation… Science clearly supports the idea that certain types of meditation can be beneficial for mental performance and physical health. That said, there are some dangers to be aware of such as: extensive meditation leading to social isolation, meditation worsening depression or anxiety, too much inward focus (not balanced with the external), and falsely thinking that all the answers are found by looking inwards. Humans didn’t evolve to meditate, they evolved to seek out external things in their environment. While meditation has its place to help with spiritual endeavors, relaxation, and mental performance, too much meditation may lead to adverse experiences – especially for a novice. Also avoid trapping yourself in any new age “cult” thinking that meditation and the idea of enlightenment will solve all your problems; newsflash: it won’t. If you’re just getting started, I recommend using the app called “Headspace” which is a form of Mindfulness meditation. The science supports mindfulness for reducing anxiety, depression, and other measures. The nice thing about this app is there is no religious, subjective, “spiritual” hocus pocus, mumbo jumbo, witchcraft, non-scientific voodoo. It simply guides you through the meditation process at a slow, safe pace. SPECIFIC TYPES OF MEDITATION – AN OVERVIEW OF 23 MEDITATION TECHNIQUES By Giovanni 276 Commentsmeditation, mindfulness Ok, so you know that meditation has dozens of benefits, and everybody is doing it. You look for information online or on a bookstore, and see that there are a LOT of different ways of doing meditation, dozens of meditation techniques, and some conflicting information. You wonder which way is best for you. This article will help you navigate the sea of different practices of seated meditation, briefly explaining each of them, and pointing to further resources. There are literally hundreds – if not thousands – of types of meditation, so here I will explore only the most popular ones. You can also check my walking meditation guide, for more dynamic meditation techniques. Or, if you already have some experience with meditation, you might enjoy reading about the meditation experiments I was doing while writing this post.   At the bottom of this page you will find a button to download a FREE PDF copy of this post, for easy reference. The advice regarding the posture of meditation is very similar among the different styles of seated practice, so I will go in to more detail about it only once, when talking about the first technique (Zen meditation). I have strived to include a “Is it for me?” section, with general observations about each practice. Keep in mind these are tentative; they are there to give some direction, and potentially any person could feel attracted to any of these modalities. This article does NOT tell you which is “the best” type of meditation – because there is no such thing, and I’m not here to create controversy. Also, I have here focused more on meditative practices; I may write another article on other similar practices, that are more about relaxation or contemplation. If you are a beginner, you may also enjoy the post on meditation tips and meditation for beginners – how to build the habit. The “best” meditation is the meditation that works for you, at this stage in you life.3 GENERAL TYPES Scientists usually classify meditation based on the way they focus attention, into two categories: Focused Attention and Open Monitoring. I’d like to propose a third: Effortless Presence.  Focused attention meditation Focusing the attention on a single object during the whole meditation session. This object may be the breath, a mantra, visualization, part of the body, external object, etc. As the practitioner advances, his ability to keep the flow of attention in the chosen object gets stronger, and distractions become less common and short-lived. Both the depth and steadiness of his attention are developed. Examples of these are: Samatha (Buddhist meditation), some forms of Zazen, Loving Kindness Meditation, Chakra Meditation, Kundalini Meditation, Sound Meditation, Mantra Meditation, Pranayama, some forms of Qigong, and many others.  Open monitoring meditation2 Instead of focusing the attention on any one object, we keep it open, monitoring all aspects of our experience, without judgment or attachment. All perceptions, be them internal (thoughts, feelings, memory, etc.) or external (sound, smell, etc.), are recognized and seen for what they are. It is the process of non-reactive monitoring of the content of experience from moment to moment, without going into them. Examples are: Mindfulness meditation, Vipassana, as well as some types of Taoist Meditation. Effortless Presence It’s the state where the attention is not focused on anything in particular, but reposes on itself – quiet, empty, steady, and introverted. We can also call it “Choiceless Awareness” or “Pure Being”. Most of the meditation quotes you find speak of this state. This is actually the true purpose behind all kinds of meditation, and not a meditation type in itself. All traditional techniques of meditation recognize that the object of focus, and even the process of monitoring, is just a means to train the mind, so that effortless inner silence and deeper states of consciousness can be discovered. Eventually both the object of focus and the process itself is left behind, and there is only left the true self of the practitioner, as “pure presence”. In some techniques, this is the only focus, from the beginning. Examples are: the Self-Enquiry (“I am” meditation) of Ramana Maharishi; Dzogchen; Mahamudra; some forms of Taoist Meditation; and some advanced forms of Raja Yoga. In my point of view, this type of meditation always requires previous training to be effective, even though this is  sometimes not expressly said (only implied). 1) BUDDHIST MEDITATION Zen Meditation (Zazen) Origin & Meaning Zazen (坐禅) means “seated Zen”, or “seated meditation”, in Japanese. It has its roots in the Chinese Zen Buddhism (Ch’an) tradition, tracing back to Indian monk Bodhidharma (6th century CE). In the West, its most popular forms comes from Dogen Zenji (1200~1253), the founder of Soto Zen movement in Japan. Similar modalities are practiced in the Rinzai school of Zen, in Japan and Korea. Focusing on breath — focus all your attention on the movement of the breath going in and out through the nose. This may be aided by counting the breath in your mind. Each time you inhale you count one number, starting with 10, and then moving backward to 9, 8, 7, etc. When you arrive in 1, you resume from 10 again. If you get distracted and lose your count, gently bring back the attention to 10 and resume from there. Shikantaza (“just sitting”) — in this form the practitioner does not use any specific object of meditation; rather, practitioners remain as much as possible in the present moment, aware of and observing what passes through their minds and around them, without dwelling on anything in particular. It’s a type of Effortless Presence meditation Learn more: Zen Mountain Monastery Open Way (PDF) Visit a Zen Buddhist center near to you. Most of them teach zazen for free. Is it for me? Zazen is a very sober meditation style, and you can easily find a lot of strong communities practicing it, as well as plenty of information on the internet. There is a lot of emphasis in keeping the right posture, as an aid for concentration. It is usually practiced in Zen Buddhist centers (Sangha), with strong community support. In many of them you will find it coupled with other elements of Buddhist practice: prostrations, a bit of ritualism, chanting, and group readings of the Buddha teachings. Some people will like this, others won’t. Personally, I practiced zazen in a Buddhist group for 3 years, and I found that those elements and a bit of formality can also help create a structure for the practice, and in themselves they are also meditative. Vipassana Meditation Origin & Meaning “Vipassana” is a Pali “insight” or “clear seeing”. It is a traditional Buddhist practice, dating back to 6th century BC. Vipassana-meditation, as taught in the last few decades, comes from the Theravada Buddhist tradition, and was popularized by  S. N. Goenka and the Vipassana movement. Due to the popularity of Vipassanā-meditation, the “mindfulness of breathing” has gained further popularity in the West as “mindfulness”. How to do it [There is some conflicting information on how to practice Vipassana. In general, however, most teachers emphasize  starting with mindfulness of breath in the first stages, to stabilize the mind and achieve “access concentration.” This is more like focused attention meditation. Then the practice moves on to developing “clear insight” on the bodily sensations and mental phenomena, observing them moment by moment and not clinging to any. Here goes an introduction, aimed for beginners. To know more I’d suggest following up the links provided or learning from a teacher (perhaps in a Vipassana retreat).] Ideally, one is to sit on a cushion on the floor, cross-legged, with your spine erect; alternatively, a chair may be used, but the back should not be supported. The first aspect is to develop concentration, through samatha practice. This is typically done through breathing awareness. Focus all your attention, from moment to moment, on the movement of your breath. Notice the subtle sensations of the movement of the abdomen rising and falling. Alternatively, one can focus on the sensation of the air passing through the nostrils and touching the upper lips skin – though this requires a bit more practice, and is more advanced. As you focus on the breath, you will notice that other perceptions and sensations continue to appear: sounds, feelings in the body, emotions, etc. Simply notice these phenomena as they emerge in the field of awareness, and then return to the sensation of breathing. The attention is kept in the object of concentration (the breathing), while these other thoughts or sensations are there simply as “background noise”. The object that is the focus of the practice (for instance, the movement of the abdomen) is called the “primary object”. And a “secondary object” is anything else that arises in your field of perception – either through your five senses (sound, smell, itchiness in the body, etc.) or through the mind (thought, memory, feeling, etc.). If a secondary object hooks your attention and pulls it away, or if it causes desire or aversion to appear, you should focus on the secondary object for a moment or two, labeling it with a mental note, like “thinking”,  “memory”, “hearing”, “desiring”. This practice is often called “noting”. A mental note identifies an object in general but not in detail. When you’re aware of a sound, for example, label it “hearing” instead of “motorcycle,” “voices” or “barking dog.” If an unpleasant sensation arises, note “pain” or “feeling” instead of “knee pain” or “my back pain.” Then return your attention to the primary meditation object. When aware of a fragrance, say the mental note “smelling” for a moment or two. You don’t have to identify the scent. When one has thus gained “access concentration”, the attention is then turned to the object of practice, which is normally thought or bodily sensations. One observes the objects of awareness without attachment, letting thoughts and sensations arise and pass away of their own accord. Mental labeling (explained above) is often use as a way to prevent you from being carried away by thoughts, and keep you in more objectively noticing them. As a result one develops the clear seeing that the observed phenomena is pervaded by the three “marks of existence”: impermanence (annica), insatisfactoriness (dukkha) and emptiness of self (annata). As a result, equanimity, peace and inner freedom is developed in relation to these inputs. Learn more: Types of Vipassana (read the answer from Anh-Minh Do) Vipassana Dhura (very in-depth article) Vipassana for beginners (Goenka style) Mindfulness in Plain English (free eBook) Visit a Vipassana center near you Is it for me? Vipassana is an excellent meditation to help you ground yourself in your body, and understand how the processes of your mind work. It is a very popular style of meditation. You can find plenty of teachers, websites, and books about it, as well as 3~10 days retreats (donation based). The teaching of it is always free. There are no formalities or rituals attached to the practice. If you are completely new to meditation, Vipassana or Mindfulness are probably good ways for you to start. Mindfulness Meditation   Origin & Meaning Mindfulness Meditation is an adaptation from traditional Buddhist meditation practices, especially Vipassana, but also having strong influence from other lineages (such as the Vietnamese Zen Buddhism from Thich Nhat Hanh). “Mindfulness” is the common western translation for the Buddhist term sati. Anapanasati, “mindfulness of breathing”, is part of the Buddhist practice of Vipassana or insight meditation, and other Buddhist meditational practices, such as zazen (source: Wikipedia). One of the main influencers for Mindfulness in the West is John Kabat-Zinn. His Mindfulness-Based Stress Reduction program (MBSR) – which he developed in 1979 at the University of Massachusetts Medical School – has been used in several hospitals and health clinic on the past decades. How to do it Mindfulness meditation is the practice of intentionally focusing on the present moment, accepting and no3n-judgmentally paying attention to the sensations, thoughts, and emotions that arise. For the “formal practice” time, sit on a cushion on the floor, or on a chair, with straight and unsupported back. Pay close attention to the movement of your breath. When you breath in, be aware that you are breathing in, and how it feels. When you breath out, be aware you are breathing out. Do like this for the length of your meditation practice, constantly redirecting the attention to the breath. Or you can move on to be paying attention to the sensations, thoughts and feelings that arise. The effort is to not intentionally add anything to our present moment experience, but to be aware of what is going on, without losing ourselves in anything that arises. Your mind will get distracted into going along with sounds, sensations, and thoughts. Whenever that happens, gently recognize that you have been distracted, and bring the attention back to the breathing, or to the objective noticing of that thought or sensation. There is a big different between being inside the thought/sensation, and simply being aware of it’s presence. Learn to enjoy your practice. Once you are done, appreciate how different the body and mind feel. There is also the practice of mindfulness during our daily activities: while eating, walking, and talking. For “daily life” meditation, the practice is to pay attention to what is going on in the present moment, to be aware of what is happening – and not living in “automatic mode”. If you are speaking, that means paying attention to the words you speak, how you speak them, and to listen with presence and attention. If you are walking, that means being more aware of your body movements, your feet touching the ground, the sounds you are hearing, etc. Your effort in seated practice supports your daily life practice, and vice-versa. They are both equally important.  Learn more: Psychology Today (more details on how to practice) Palouse Mindfulness (MBSR free online course) Mindfulness exercises Mindful Schools Is it for me? For the general public, this is perhaps the most advisable way to get started with meditation. It is the type of meditation that is most taught at schools and hospitals, as far as I am aware. The “mindfulness movement” as practiced nowadays in society at large, is not Buddhism, but an adaptation of Buddhist practices due to their benefits in good physical and mental health and general wellbeing. For most people, Mindfulness Meditation may be the only type of meditation they will like, especially if their focus is only the physical and mental benefits of meditation, as it is usually taught dissociated from several of the eastern concepts and philosophies that traditionally accompanied the practice. And for that it is great – it will bring many good things to your life. If your focus is a deeper transformation and spiritual development, however, then mindfulness meditation may be just an initial step for you. From here you can then move into Vipassana, Zazen, or other types of meditation. Loving Kindness Meditation (Metta Meditation) Origin & Meaning Metta is a Pali word that means kindness, benevolence, and good will. This practice comes from the Buddhist traditions, especially the Theravada and Tibetan lineages. “Compassion meditation” is a contemporary scientific field that demonstrates the efficacy of mettaand related meditative practices. Demonstrated benefits include: boosting one’s ability to empathize with others; development of positive emotions through compassion, including a more loving attitude towards oneself; increased self-acceptance; greater feeling of competence about one’s life; and increased feeling of purpose in life (read more in our other post). How to do it One sits down in a meditation position, with closed eyes, and generates in his mind and heart feelings of kindness and benevolence. Start by developing loving-kindness towards yourself, then progressively towards others and all beings. Usually this progression is advised: oneself a good friend a “neutral” person a difficult person all four of the above equally and then gradually the entire universe The feeling to be developed is that of wishing happiness and well-being for all. This practice may be aided by reciting specific words or sentences that evoke the “boundless warm-hearted feeling”, visualizing the suffering of others and sending love; or by imagining the state of another being, and wishing him happiness and peace. The more you practice this meditation, the more joy you will experience. That is the secret of Mathieu Richard’s happiness. “For one who attends properly to the liberation of the heart by benevolence, unarisen ill will does not arise and arisen ill will is abandoned.” – The Buddha9 In this article, Emma Seppälä, Ph.D explores the 18 scientifically proven benefits of Loving-Kindness meditation. Learn more: Wikipedia on Metta Meditation Metta Institute (Buddha’s word on metta) Huffington Post article on the benefits of metta Is it for me? Are you sometimes too hard on yourself or on others? Or feel like you need to improve your relationships? Loving-kindness meditation will help you. It is beneficial both for selfless and self-centered people, and it will help increase your general level of happiness. You cannot feel loving-kindness and depression (or any other negative feeling) at the same time. It is also often recommended, by Buddhist teachers, as an antidote to insomnia, nightmares, or anger issues. 2) HINDU MEDITATION (Vedic & Yogic) Mantra Meditation (OM Meditation)   A mantra is a syllable or word, usually without any particular meaning, that is repeated for the purpose of focusing your mind. It is not an affirmation used to convince yourself of something. Some meditation teachers insist that both the choice of word, and its correct pronunciation, is very important, due to the “vibration” associated to the sound and meaning, and that for this reason an initiation into it is essential. Others say that the mantra itself is only a tool to focus the mind, and the chosen word is completely irrelevant. Mantras are used in Hindu traditions, Buddhist traditions (especially Tibetan and “Pure Land” Buddhism), as well as in Jainism, Sikhism and Daoism (Taoism). Some people call mantra meditation “om meditation”, but that is just one of the mantras that can be used. A more devotion oriented practice of mantras is called japa, and consists of repeating sacred sounds (name of God) with love. How to do it As most type of meditations, it is usually practiced sitting with spine erect, and eyes closed. The practitioner then repeats the mantra in his mind, silently, over and over again during the whole session. Sometimes this practice is coupled with being aware of the breathing or coordinating with it. In other exercises, the mantra is actually whispered very lightly and softly, as an aid to concentration. As you repeat the mantra, it creates a mental vibration that allows the mind to experience deeper levels of awareness. As you meditate, the mantra becomes increasingly abstract and indistinct, until you’re finally led into the field of pure consciousness from which the vibration arose.Repetition of the mantra helps you disconnect from the thoughts filling your mind so that perhaps you may slip into the gap between thoughts. The mantra is a tool to support your meditation practice. Mantras can be viewed as ancient power words with subtle intentions that help us connect to spirit, the source of everything in the universe. (Deepak Chopra) Here are some of the most well-known mantras from the Hindu & Buddhist traditions: om so-ham om namah shivaya om mani padme hum rama yam ham You may practice for a certain period of time, or for a set number of “repetitions” – traditionally 108 or 1008. In the latter case, beads are typically used for keeping count. As the practice deepens, you may find that the mantra continues “by itself” like the humming of the mind. Or the mantra may even disappear, and you are left in a state of deep inner peace.  Learn more: Wikipedia article on Mantra Seven Ways to Meditate with OM Mantra Yoga and Primal Sound (book) Mantras: Words of Power (book) Is it for me? People usually find that it is easier to focus with a mantra than with the breathing. Because a mantra is a word, and thoughts are usually perceived as words, it can be easier to keep the focus on a mantra rather than on the breathing. It is useful especially when the mind is racing with many thoughts, since it mantra meditation demands constant attention. Meditating with a mantra can also make it simpler to  integrate your meditative state into your daily life. In whatever activity you find yourself into, it can be as simple as repeating the mantra in your mind.  Transcendental Meditation (TM)   Origin & Meaning Transcendental Meditation is a specific form of Mantra Meditation introduced by Maharishi Mahesh Yogi in 1955 in India and the West. In the late 1960s and early 1970s, the Maharishi achieved fame as the guru to the Beatles, The Beach Boys and other celebrities. It is a widely practiced form of meditation, with over 5 million practitioners worldwide, and there is a lot of scientific research, many sponsored by the organization, demonstrating the benefits of the practice. There are over 600 scientific papers, many of them peer-reviewed, and I have used part of their research when composing my benefits of meditation page. However, there are also critics of the Maharishi and his organization, and some accusation of cultish behavior and doubtful research practices.[Image from NurseTalkSite.com] How to do it Transcendental meditation is not taught freely. The only way of learning it is to pay to learn from one of their licensed instructors. The support given seems to be good, though. In general, however, it is known that TM involves the use of a mantra and is practiced for 15–20 minutes twice per day while sitting with one’s eyes closed. The mantra is not unique, and is given to the practitioner based on his gender and age. They are also not “meaningless sounds” – rather, they are Tantric names of Hindu deities. This probably is irrelevant for most people. This is the official site of the movement: TM site. There is another similar technique, called Natural Stress Relief, which was created in 2003 by a former TM Teacher, and is much cheaper to learn (47 USD instead of 960 USD), and has stripped out some mystical elements of the practice of TM, such as the initiation (puja) and yogic flying (part of TM-Siddhi). You can learn more about NSR in comparison to TM here and here. Is it for me? Personally I don’t feel comfortable advising anyone to try Transcendental Meditation anymore, especially if you are looking to go deep into meditation. To know more, check out this answer I wrote in Quora. If you wish to try something similar, for a fraction of the cost or for free, have a look at NSR (above), or Mantra Meditation.  Yoga Meditations Origin & Meaning There is not one type of meditation which is “Yogic Meditation”, so here it is meant the several meditation types taught in the yoga tradition. Yoga means “union”. Tradition goes as far as 1700 B.C, and has as its highest goal spiritual purification and Self-Knowledge. Classical Yoga divides the practice into rules of conduct (yamas and niyamas), physical postures (asanas), breathing exercises (pranayama), and contemplative practices of meditation (pratyahara, dharana, dhyana, samadhi). The Yoga tradition is the oldest meditation tradition on earth, and also the one with the widest variety of practices. How to do it Here are some types of meditation practiced in Yoga. The most common and universal Yoga meditation one is the “third eye meditation”. Other popular ones involve concentrating on a chakra, repeating a mantra, visualization of light, or gazing meditations.  Third Eye Meditation — focusing the attention on the “spot between the eyebrows” (called by some “the third eye” or “ajna chakra”). The attention is constantly redirected to this point, as a means to silence the mind. By time the “silent gaps” between thoughts get wider and deeper. Sometimes this is accompanied by physically “looking”, with eyes closed, towards that spot. Chakra Meditation — the practitioner focuses on one of the seven chakras of the body (“centers of energy”), typically doing some visualizations and chanting a specific mantra for each chakra (lam, vam, ram, yam, ham, om). Most commonly it is done on the heart chackra, third eye, and crown chackra. Gazing Meditation (Trataka) — fixing the gaze on an external object, typically a candle, image or a symbol (yantras). It is done with eyes open, and then with eyes closed, to train both the concentration and visualization powers of the mind. After closing the eyes, you should still keep the image of the object in your “mind’s eye”. This meditation is so important and powerful, that I wrote this post on the subject. Kundalini Meditation — this is a very complex system of practice. The goal is the awakening of the “kundalini energy” which lies dormant on the base of the spine, the development of several psychic centers in the body, and, finally, enlightenment. There are several dangers associated with this practice, and it should not be attempted without the guidance of a qualified yogi. Kriya Yoga — is a set of energization, breathing, and meditation exercises taught by Paramahamsa Yogananda. This is more suited for those who have a devotional temperament, and are seeking the spiritual aspects of meditation. To learn it, you can apply to receive the Self-Realization lessons, free of charge. Sound Meditation (Nada Yoga) — focusing on sound. Starts with meditation on “external sounds”, such as calming ambient music (like Native American flute music), whereby the student focuses all his attention on just hearing, as a help to quieten and collect the mind. By time the practice evolves to hearing the “internal sounds” of the body and mind. The ultimate goal is to hear the “Ultimate Sound” (para nada), which is a sound without vibration, and that manifests as “OM”. Tantra — unlike the popular view in the West, most Tantra practices have nothing to do with ritualized sex (this was practiced by a minority of lineages. Tantra is a very rich tradition, with dozens of different contemplative practices. The text Vijnanabhairava Tantra, for instance, lists 108 “meditations”, most of them more advanced (already requiring a certain degree of stillness and mind control). Here are some examples from that text: Merge the mind and the senses in the interior space in the spiritual heart. When one object is perceived, all other objects become empty. Concentrate on that emptiness. Concentrate on the space which occurs between two thoughts. Fix attention on the inside of the skull. Close eyes. Meditate on the occasion of any great delight. Meditate on the feeling of pain. Dwell on the reality which exists between pain and pleasure. Meditate on the void in one’s body extending in all directions simultaneously. Concentrate on a bottomless well or as standing in a very high place. Listen to the Anahata [heart chakra] sound. Listen to the sound of a musical instrument as it dies away. Contemplate on the universe or one’s own body as being filled with bliss. Concentrate intensely on the idea that the universe is completely void. Contemplate that the same consciousness exists in all bodies. Pranayama — breathing regulation. It is not exactly meditation, but an excellent practice to calm the mind and prepare it for meditation. There are several different types of Pranayama, but the simplest and most commonly taught one is the 4-4-4-4. This means breathing in counting up to 4, holding for 4 seconds, breathing out for 4 seconds, and holding empty for 4 seconds. Breathe through your nose, and let the abdomen (and not the chest) be the one that moves. Go through a few cycles like this. This regulation of breathing balances the moods and pacifies the body, and can be done anywhere. Yoga is a very rich tradition, with different lineages, so there are many other techniques. But the ones above are the most well-known; the others are more specific or complex. For a start, this video is an excellent resource on how to do Yoga style meditation, and it combines breathing, body awareness, mantra, and chakra meditation. Learn more: Meditations from the Tantras (book) Chakras: Seven Chakras, Mind Body Green, Wikipedia article, Chakra Meditation Trataka (LiveAndDare post) Meditation and Mantras (book) Raja Yoga (book) Kriya Yoga (Self-Realization Fellowship) Nada Yoga: Spirit Sound, The Practice of Nada Yoga (book), Wikipedia,  Bindu Magazine (compreenshive article) The Science of Pranayama (book) Tantra: The Path of Ecstasy (book) List of meditation objects in Yoga (George Feuerstein) Is it for me? With all these types of meditation in Yoga, you are likely to find one that you like. If you are a musician, perhaps nada yoga is something that will attract you. If you are a devotional person, kriya yoga is a good option. Kundalini and Chakra meditation should only be attempted with a teacher. Probably the simplest one to try is the “third eye meditation”, which is simple and yields results fairly quickly. For the other types you would probably need more instruction, either of a teacher or a good book (see references above). Besides, Pranayama is definitely something anyone can benefit from.  Self-Enquiry and “I Am” Meditation   Origin & Meaning Self-Enquiry is the English translation for the Sanskrit term atma vichara. It means to “investigate” our true nature, to find the answer to the “Who am I?” question, which culminates with the intimate knowledge of our true Self, our true being. We see references to this meditation in very old Indian texts; however, it was greatly popularized and expanded upon by the 20th-century Indian sage Ramana Maharshi (1879~1950). The modern non-duality movement (or neo-advaita), which is greatly inspired in his teachings – as well as those of Nisargadatta Maharaj (1897~1981) and Papaji – strongly uses this technique and variations. Many contemporary teachers to employ this technique, the most famous ones being Mooji  (whom I’ve personally been with and recommend), Adyashanti, and Eckhart Tolle. How to do it This practice is very simple, but also very subtle. When explaining it, however, it may sound very abstract. Your sense of “I” (or “ego”) is the center of your universe. It is there, in some form or another, behind all your thoughts, emotions, memories, and perceptions. Yet we are not clear about what this “I” is – about who we truly are, in essence – and confuse it with our body, our mind, our roles, our labels. It’s the biggest mystery in our lives. With Self-Enquiry, the question “Who I am?” is asked within yourself. You must reject any verbal answers that may come, and use this question simply as a tool to fix your attention in the subjective feeling of “I” or “I am”. Become one with it, go deep into it. This will then reveal your true “I”, your real self as pure consciousness, beyond all limitation. It is not an intellectual pursuit, but a question to bring the attention to the core element of your perception and experience: the “I”. This is not your personality, but a pure, subjective, feeling of existing – without any images or concepts attached to it.Whenever thoughts/feelings arise, you ask yourself, “To whom does this arise?” or “Who is aware of _____ (anger, fear, pain, or whatever)?” The answer will be “It’s me!”. From then you ask “Who am I?”, to bring the attention back to the subjective feeling of self, of presence. It is pure existence, objectless and choice-less awareness. Another way of explaining this practice is to just focus the mind on your feeling of being, the non-verbal “I am” that shines inside of you. Keep it pure, without association with anything you perceive. On all other types of meditation, the “I” (yourself) is focusing on some object, internal or external, physical or mental. In self-enquiry, the “I” is focusing on itself, the subject. It is the attention turned towards its source.There is no special position to practice, although the general suggestions about posture and environment are helpful for beginners. Learn more: Guided “I am” Meditations with Mooji: Teachings of Ramana Maharishi: Happiness of Being, David Godman’s blog, Sri Ramanasram official site Nisargadatta Maharaj: Enlightened-Spirituality Quotes apps (iOS) Be As You Are (book or Ramana’s teachings) I Am That (book of Nisargadatta Maharaj, a modern spiritual classic) Is it for me? This meditation is very powerful in bringing inner freedom and peace; yet, if you don’t have previous experience with meditation, you may find it very hard to follow through. As an initial aid to give you a feeling for it, I would advise following some guided meditations from Mooji, in YouTube. 3) CHINESE MEDITATION Taoist Meditations Origin & Meaning Daoism is a Chinese philosophy and religion, dating back to Lao Tzu (or Laozi). It emphasizes living in harmony with Nature, or Tao, and it’s main text is the Tao Te Ching, dating back to 6th century B.C. Later on some lineages of Taoism were also influenced by Buddhist meditation practices brought from India, especially on the 8th century C.E.. The chief characteristic of this type of meditation is the generation, transformation, and circulation of inner energy. The purpose is to quieten the body and mind, unify body and spirit, find inner peace, and harmonize with the Tao. Some styles of Taoist Meditation are specifically focused on improving health and giving longevity. Image from InternalArtsInternational.com   How to do it There are several different types of Taoist meditation, and they are sometimes classified in three: “insight”, “concentrative”, and “visualization”. Here is a brief overview: Emptiness meditation — to sit quietly and empty oneself of all mental images (thoughts, feelings, and so on), to “forget about everything”, in order to experience inner quiet and emptiness. In this state, vital force and “spirit” is collected and replenished. This is similar to the Confucius discipline of “heart-mind fasting”, and it is regarded as “the natural way”. One simply allows all thoughts and sensations arise and fall by themselves, without engaging with or “following” any of them. If this is found to be too hard and “uninteresting”, the student is instructed with other types of meditation, such as visualization and Qigong Breathing meditation (Zhuanqi) — to focus on the breath, or “unite mind and qi”. The instruction is “focus your vital breath until it is supremely soft”. Sometimes this is done by simply quietly observing the breath (similar to Mindfulness Meditation in Buddhism); in other traditions it is by following certain patterns of exhalation and inhalation, so that one becomes directly aware of the “dynamisms of Heaven and Earth” through ascending and descending breath (a type of Qigong, similar to Pranayama in Yoga). Neiguan (“inner observation; inner vision”) — visualizing inside one’s body and mind, including the organs, “inner deities”, qi (vital force) movements, and thought processes. It’s a process of acquainting oneself with the wisdom of nature in your body. There are particular instructions for following this practice, and a good book or a teacher is required. These meditations are done seated cross-legged on the floor, with spine erect. The eyes are kept half-closed and fixed on the point of the nose.Master Liu Sichuan emphasises that, although not easy, ideally one should practice by “joining the breath and the mind together”; for those that find this too hard, he would recommend focusing on the lower abdomen (dantian). Learn more: 1stHolistic.com (detailed practical information) Wikipedia article (Overview of historical development of different Taoist meditation practices) Is it for me? People that are more connected with the body and nature may like to try Taoist meditation, and enjoy learning a bit about the philosophy behind it. Or if you are into martial arts or Tai Chi, this might be of your interest. However, Taoist centers and teachers are not as easy to find as Buddhist and Yoga ones, so it might be a challenge to follow through. Qigong (Chi kung) Origin & Meaning Qigong (also spelled chi kung, or chi gung) is a Chinese word that means “life energy cultivation”, and is a body-mind exercise for health, meditation, and martial arts training. It typically involves slow body movement, inner focus, and regulated breathing. Traditionally it was practiced and taught in secrecy in the Chinese Buddhist, Taoist and Confucianist traditions. In the 20th century, Qigong movement has incorporated and popularized Daoist meditation, and “mainly employs concentrative exercises but also favors the circulation of energy in an inner-alchemical mode” (Kohn 2008a:120). For a deep study on Qigong history, theory, and philosophy, I recommend The Root of Chinese Qigong. Daoist practices may also employ Qigong, but since Qigong is also applied in other Chinese philosophies, I decided to treat it as a separate subject. How to do it There are thousands of different Qigong exercises cataloged, involving over 80 different types of breathing. Some are specific to martial arts (to energize and strengthen the body); others are for health (to nourish body functions or cure diseases); and others for meditation and spiritual cultivation. Qigong can be practiced in a static position (seated or standing), or through a dynamic set of movements – which is what you typically see in YouTube videos and on DVDs. The exercises that are done as a meditation, however, are normally done sitting down, and without movement. To understand more about Qigong and learn how to do it, I’d recommend getting a book or DVD set from Dr. Yang Jwing Ming, such as this one. But here goes an introductory overview of the practice of seated Qigong meditation: Sit in a comfortable position. Make sure your body is balanced and centered. Relax your whole body – muscles, nerves, and internal organs Regulate your breathing, making it deep, long, and soft. Calm your mind Place all your attention in the “lower dantien”, which is the center of gravity of the body, two inches below the navel. This will help accumulate and root the qi (vital energy). Where your mind and intention is, there will be your qi. So, by focusing on the dantien, you are gathering energy in this natural reservoir. Feel the qi circulating freely through your body. Other famous Qigong exercises are: Small Circulation (also called “microcosmic circulation”) Embryonic Breathing Eight Pieces of Brocade (see this book excerpt  & Wikipedia article) Muscle Tendon Changing (or “Yi Jin Jing”, taught by Bodhidharma) The first two are seated meditation, while the latter two are dynamic Qigong, integrating body stretches. Learn more: Wikipedia article Yang Jwing Ming DVDs (YouTube) The Qigong Institute Qigong Forum Is it for me? Qigong meditation may be more attractive to people that like to integrate a more active body and energy work into the practice. If seated meditation is unbearable for you, and you prefer something a bit more active, try some of the more dynamic forms of Qigong. Again, there are several styles of Qigong out there, and you may need to try with different teachers or DVDs to find the one that suits you.Some people have a taste of dynamic Qigong through the practice of Tai Chi. 4) CHRISTIAN MEDITATION In Eastern traditions (Hinduism, Buddhism, Jainism, Daoism) meditation is usually practiced with the purpose of transcending the mind and attaining enlightenment. On the other hand, in the Christian tradition the goal of contemplative practices is, one may say, moral purification and deeper understanding of the Bible; or a closer intimacy with God/Christ, for the more mystic stream of the tradition. Here are some forms of Christian contemplative practice: contemplative prayer — which usually involves the silent repetition of sacred words or sentences, with focus and devotion contemplative reading — or simply “contemplation”, which involves thinking deeply about the teachings and events in the Bible. “sitting with God” — a silent meditation, usually preceded by contemplation or reading, in which we focus all our mind, heart and soul on the presence of God To read more about this, check out our post on Contemplative Prayer and Christian Meditation. 5) GUIDED MEDITATIONS   Origin & Meaning Guided Meditation is, in great part, a modern phenomenon. It is an easier way to start, and you will find guided meditations ba sed on several of the above traditions. The practice of meditation requires some dose of determination and will-power. In the past, people that were into meditation were more committed to it, and also had strong ideals fuelling their motivation. Their life was more simple, with less distractions. We live in very different times now. Our life is busier. Will power is a less common personal asset. Distractions are everywhere, and meditation is often sought as a means to develop better health, enhance performance, or improve oneself. For these reasons, guided meditation can indeed be a good way to introduce you to the practice. Once you get the hang of it, and wish to take your practice to the next level, I would urge you to try meditation unassisted by audio. It is up to you to decide when you feel like taking this step. Guided Meditation is like cooking with a recipe. It’s a good way to start, and you can eat the food you make like this. But once you understand the main principles and flavors, you can cook your own dish. It will have a different, unique taste; it will be tailored for you, and more powerful. And then you will not want to use the recipe anymore – unless if you are trying a dish of another cuisine.  [Image from BinauralBeatsMeditation.com] How to do it Guided meditation usually comes in the form of audio (file, podcast, CD), and sometimes audio and video. You will find that any guided meditation will fall in one of below categories (with some overlap, obviously). Traditional Meditations — With these types of audios, the voice of the teacher is simply there to “illustrate” or “guide” the way for your attention, in order to be in a meditative state; there is more silence than voice in it, and often no music. Examples are the ones offered by Thich Nhat Hanh and Tara Brach, which are rooted in authentic Buddhist practices. The purpose is to develop and deepen the practice itself, with all the benefits that come with it. Guided Imagery — Makes use of the imagination and visualization powers of the brain, guiding you to imagine an object, entity, scenery or journey. The purpose is usually healing or relaxation. Relaxation & Body Scans — Helps you achieve a deep relaxation in your whole body. It’s usually accompanied by soothing instrumental music or nature sounds. In Yoga these are called yoga nidra. The purpose is relaxation and calmness. Affirmations — Usually coupled with relaxation and guided imagery, the purpose of these meditations is to imprint a message in your mind. Binaural Beats — Binaural beats were originally discovered in 1839 by physicist Heinrich Wilhelm Dove. He discovered when signals of two different frequencies are presented separately, one to each ear, your brain detects the phase variation between the frequencies and tries to reconcile that difference. This is used to generate alpha waves (10 Hz), which is the brain wave associated with initial levels of meditation. There is scientific research into why and how binaural beats work. While they all have their merits, it is the first type that most naturally evolves into individual unguided practice. Learn more: UCLA Free Guided Meditations Head In The Clouds (big collection of free guided meditations) Free Binaural Beats Yoga Nidra (YouTube) Headspace app (Guided meditations on your phone!) Is it for me? If you feel traditional meditation is a bit too hard, or you are unsure where to start, then guided meditations can be the way for you to begin. Or if you are seeking some very specific experience or benefit – like improving self-esteem, working through a trauma, or just letting go of some tension in your body – you can also find some guided meditation that suits you.

This is part two of “How To Develop The Strength Of Vulnerability.” If you missed part one, you can check it out here. As a quick recap, in part one, I talked about how many of us have a negative association with vulnerability. We may even label vulnerability as bad and weak. Whereas, Brené Brown, through her research and teaching, helps us redefine vulnerability as “uncertainty, risk, and emotional exposure.” When it comes to relationship, paradoxically vulnerability is a huge strength. In ERP 114, I also offered 4 tips in How To Develop The Strength To Be Vulnerable: Redefine vulnerability Learn to accept some level of discomfort and uncertainty. Get connected with what is true for you. Set yourself up for success Please listen to the podcast episode or read the transcript to hear stories, explanations, and examples. In working with a client, who is developing more strength in being vulnerable, he speculated that we have two choices: To shut down. To be open. To help structure our conversation, I created this visual on vulnerability. This visual helps organize the different components of what is involved in being vulnerable with yourself and with others. What does vulnerability look like? see https://drjessicahiggins.com VULNERABILITY IN ACTION. Open/self: Having faith, even at the risk of looking like a fool. Investing in something that is meaningful to you, even if it means you might get disappointed. Putting your phone away. People have a tendency to use smartphones as a defense and protection tool. Taking a risk. In the article The Power Of Vulnerability: 5 Ways To Come Alive To Your Authentic Self, by Amber Rae, “Act with no guarantees. Ideas are safe. The idea of true love, the vision of a better world, the image of your perfect lifestyle. We can sit safely in our imaginations all day or we can fully commit to taking action, embracing the notion that we might fail or get hurt.” How do people see you and feel you? Open/others: Bringing up an issue. Expressing a need or desire. Sharing an opinion (in which you don’t know how well it will be received). Standing up for yourself (say “ouch”). Setting a boundary. Sharing your feelings. Sharing what is really true for you. In the article The Power Of Vulnerability: 5 Ways To Come Alive To Your Authentic Self, by Amber Rae, “Be real. If you’re scared, say you’re scared. If you don’t know, say you don’t know. If you made a mistake, say you made a mistake. If you feel hurt, say you’re hurt. If you’re in love, say you’re in love.” Sharing what you are afraid of. Sharing a fear or a shameful experience. (story) Apologizing (offering a sincere “I am sorry.”). Asking for help. Giving a genuine compliment (so often we avoid doing this because we are afraid of being awkward). Receiving a compliment. As Brené Brown explains, vulnerability is about: “vacillating between I am here and I love you, and I’m going to reveal my innermost to you, and I am scared to death that you’ll reject me.” WHAT VULNERABILITY OFFERS: Feeling more connection with self. Feeling more connection with others. The opportunity to build more trust. The chance to get our needs meet. In the article Why Being Vulnerable Is The Key To Intimacy by Emma Seppälä, she quotes Brené Brown “Show me a man who can listen to a woman and not try to fix her problem but rather just listen to her and be there for her, show me a woman who can sit with a man who shares this vulnerability and still love him the way he is, and I’ll show you a man and woman who are courageous and have done their work,” says Brown. “It’s about intention – ‘Can this be the safest place that we have: with each other, you can be afraid with me and I can be afraid with you.’” HOW TO DEVELOP THE STRENGTH OF VULNERABILITY: 1. FIND A STARTING POINT. Developing the ability to be vulnerable takes time, practice, and courage. Identify a few ways that you can practice being more open, honest, and vulnerable (see above for some suggestions). What makes you uncomfortable? What stops you from being vulnerable and intimate with your partner? Look for good models or examples. Try it out for yourself. Start small. Small steps lead to big changes. Take your time. Be gentle with yourself. 2. LEARN TO LEAN IN. Focus on the value of being vulnerable. Engage. Turn towards instead of away. Be willing to be open. Muster the courage. Name it. See it. Acknowledge it. Share it. Be seen. Be available for connection. Take care of your heart. 3. BELIEVE IN YOUR WORTHINESS AND THE PROCESS. Your strength will build. You are worthy. You are lovable. Build trust in yourself and others. People want to help. Give them a chance. Connection is possible. As discussed in previous episodes, your feeling of safety, previous experiences, and your beliefs all impact your capacity to be vulnerable. Get support, if it would be helpful. In the article, Vulnerability the Key to Close Relationships, by Karen Young, she writes “When we shut down our vulnerability, we shut down the possibility. There are no guarantees. There never have been. But what is certain is that we deserve more than to have our vulnerability – the greatest vehicle to connection – shut down by fear. We cannot guarantee the outcome, but we can have faith in our ability to cope with it. Living and loving with a vulnerable, open heart will bring its own rewards.”  The intimacy we yearn for will not develop on it’s own. It requires a willingness and an openness to connect with yourself and others. As explained by Brené Brown, people with a strong sense of love and belonging believe that vulnerability is a necessity. PRACTICE STEP: “What is one practice step you can take to start developing the strength of vulnerability in your life? MENTIONED: ERP 114: How To Develop The Strength Of Vulnerability ERP 110: How To Manage Two Majorly Conflicting Needs In Relationship (podcast) Brené Brown (website) The Power Of Vulnerability: 5 Ways To Come Alive To Your Authentic Self,by Amber Rae (article) Why Being Vulnerable Is The Key To Intimacy By Emma Seppälä (article) Vulnerability the Key to Close Relationships, by Karen Young (article) Photo by SHTTEFAN on Unsplash TRANSCRIPT: Click on this link to access the transcript for this episode: ERP 115: How to develop the strength of vulnerability – Part Two [Transcript] If you have a topic you would like me to discuss, please contact me by clicking on the “Ask Dr. Jessica Higgins” button here. Thank you so much for your interest in improving your relationship. Also, I would so appreciate your honest rating and review. Please leave a review by clicking here. Thank you!  If you are interested in developing new skills to overcome relationship challenges, please consider taking the Empowered Relationship Course or doing relationship coaching work with me.

Om lycka. Hur man blir sin egen lyckas smed. Eller osmed. Vi pratar om boken Lev lyckligare av Emma Seppälä, vår egen syn på lycka och hur vi kan vässa våra lyckomuskler. Lyckan, känner vi är inte något man avhandlar i en handvändning utan något man ägnar ett liv åt. Så det är vad vi kommer att göra! Eller i vart fall fler än ett avsnitt. På vår sajt hittar ni meditationstips, boktips och en spellista - allt på temat lycka! Håll till godo med massor av värme!

The Happiness Track - Emma Seppälä is the Science Director of Stanford University’s Center for Compassion and Altruism Research in addition to her role as Co-Director of the Yale College Emotional Intelligence Project at the Yale Center for Emotional Intelligence. She has conducted groundbreaking research on mind-body practices for combat veterans and in the fields of meditation and compassion. Sharon introduces Emma and her work, starting with Emma's book "The Happiness Track."

Emma Seppälä is author of The Happiness Track and Science Director of the Center for Compassion and Altruism Research and Education at Stanford University. She is also Co-Director of the Yale College Emotional Intelligence Project at Yale Center for Emotional Intelligence and a Lecturer at Yale College, where she teaches The Psychology of Happiness. On top of that, Emma is founder and editor-in-chief of “Fulfillment Daily,” a popular news site dedicated to the science of happiness. Stew and Emma explore misconceptions about success and happiness. Emma describes America’s harmful culture of overwork and its consequences on our bodies and minds. She believes it is possible to cultivate a peaceful lifestyle while having ambitious career goals. They discuss Emma’s happiness research, emphasizing in this conversation steps anyone can take to calm their internal state of mind during stressful times. Emma recommends yoga-based breathing techniques that Stew and Emma explore in depth. Show Notes (times when new topics start) 3:07. Stress and productivity at work. Our culture values working long hours, but this attitude can result in lost productivity due to stress. 11:25. Boosting inner resilience. Many people have goals that require stressful work. Instead of relying on a stress-free work environment, boost your inner resilience. Emma describes a breathing technique she used to enhance resilience in Iraq war veterans. 19:30: Alternating tasks. Just like interval training in the gym, research has shown that alternating between high- and low-focus work is better for performance than working on high-focus activities until you burn out. 20:50: Self-compassion. Failure is a part of life but self-criticism is equivalent to self-sabotage. See acast.com/privacy for privacy and opt-out information.

  Please Support The Show With a Donation   This week we talk to Emma Seppälä about success and happiness Emma Seppälä, Ph.D is Science Director of Stanford University’s Center for Compassion and Altruism Research and Education and the author of The Happiness Track: How to Apply the Science of Happiness to Accelerate Your Success. She is also Co-Director of the Yale College Emotional Intelligence Project at the Yale Center for Emotional Intelligence and a Lecturer at Yale College where she teaches The Psychology of Happiness.  She consults with Fortune 500 leaders and employees on building a positive organization and teaches in the Yale School of Management’s Executive Education program.  She graduated from Yale (BA), Columbia (MA), and Stanford (PhD).   In This Interview, Emma Seppälä and I Discuss... Her book, The Happiness Track: How to Apply the Science of Happiness to Accelerate Your Success The false notion that in order to be successful you have to work so hard that you postpone your happiness The 6 major false theories that are behind our current notions of success The false theory of "You can't have success without stress" That our stress response is only meant to be fight or flight, not "most of the time" That high adrenaline compromises our immune system, our ability to focus, make good decisions The role of meditation in one's success What prevents us from getting into a creative mindset How to manage your energy vs managing your time What we can learn from the resilience in children and animals Where veterans and civilians can go to learn the art of breathing to recover from trauma For Veterans: Project Welcome Home Troops For Civilians: Art of Living How "looking out for #1" can actually be harmful to you Why workplaces are incorporating compassion training     Please Support The Show with a Donation    

During this week’s radio show you will learn about: Why creating a fulfilling, anxiety-free life is within reach The myth behind the power of positive thinking Keys to creating real success How meditation and yoga cleanse the mind and make us more purposeful

During this week’s radio show you will learn about: Why creating a fulfilling, anxiety-free life is within reach The myth behind the power of positive thinking Keys to creating real success How meditation and yoga cleanse the mind and make us more purposeful

The pursuit of happiness no longer a mystery -- it's a science. Brain Sync's Kelly Howell and Dr. Seppälä discuss the promotion of the science of compassion and how happiness is more about a state of mind rather than professional success or material wealth. Dr. Emma Seppälä is a leading expert in happiness creation. She is the science director of Center for Compassion and Altruism Research and Education at Stanford University and author of The Happiness Track. Dr. Seppälä discusses the science and research behind creativity and awareness. She includes tips on how to remain in the present moment. Visit Dr. Seppälä's website at www.emmaseppala.com.

Airs Wednesday, July 6, 2016 During this week’s radio show you will learn about: Keys to creating success Is positive thinking simply a myth? How meditation and yoga cleanse the mind and make us more purposeful A fulfilling and anxiety free life is within reach

Airs Wednesday, July 6, 2016 During this week’s radio show you will learn about: Keys to creating success Is positive thinking simply a myth? How meditation and yoga cleanse the mind and make us more purposeful A fulfilling and anxiety free life is within reach

Emma Seppälä is Science Director of the Center for Compassion and Altruism Research and Education at Stanford University and a leading expert on health psychology, well-being, and resilience. Her research has been featured in the New York Times, ABC News, Forbes, the Boston Globe, U.S. News & World Report, the Huffington Post, INC, and Fast Company. She is also the author of "The Happiness Track." In this interview, we discuss how the science of happiness can accelerate your success.

This week on Relationships 2.0 my guest is Emma Seppälä PhD author of The Happiness Track: How to Apply the Science of Happiness to Accelerate Your Success About the book: A leading expert on health psychology, well-being, and resilience argues that happiness is the key to fast tracking our professional and personal success. Everyone wants to be happy and successful. And yet the pursuit of both has never been more elusive. As work and personal demands rise, we try to keep up by juggling everything better, moving faster, and doing more. While we might succeed in the short term, it comes at a cost to our well-being, relationships, and, paradoxically, our productivity. In The Happiness Track, Emma Seppala, the science director of the Center for Compassion and Altruism Research and Education at Stanford University, explains that our inability to achieve sustainable fulfillment is tied to common but outdated notions about success. We are taught that getting ahead means doing everything that’s thrown at us (and then some) with razor-sharp focus and iron discipline; that success depends on our drive and talents; and that achievement cannot happen without stress. The Happiness Track demolishes these counter-productive theories. Drawing on the latest findings from the fields of cognitive psychology and neuroscience—research on happiness, resilience, willpower, compassion, positive stress, creativity, mindfulness—Seppala shows that finding happiness and fulfillment may, in fact, be the most productive thing we can do to thrive professionally. Filled with practical advice on how to apply these scientific findings to our daily lives, The Happiness Track is a life-changing guide to fast tracking our success and creating the anxiety-free life we want. About the author: EMMA SEPPÄLÄ is Science Director of the Center for Compassion and Altruism Research and Education at Stanford University and a leading expert on health psychology, well-being, and resilience. Her research has been featured in the New York Times, ABC News, Forbes, the Boston Globe, U.S. News & World Report, the Huffington Post, INC, and Fast Company. She is founder of the popular online magazine Fulfillment Daily and a frequent contributor to Psychology Today, Harvard Business Review, and the Huffington Post. Her writing has also appeared in the Washington Post, Scientific American Mind, and Spirituality & Health. Seppälä consults for Fortune 500 leaders on building positive organizations. A sought-after speaker, she has addressed academic, corporate, and governmental institutions, including Google, the National Science Foundation, and the World Bank. Dedicated to applying the science of happiness to people’s lives, she taught happiness and service classes to hundreds of students, for which she was awarded Stanford University’s Lyons Award for service. Touched by the selfless dedication of veterans and the profound trauma so many bring back from war, she conducted groundbreaking research on mind-body practices for combat veterans. This research was highlighted in the documentary film Free the Mind. She holds an undergraduate degree in comparative literature from Yale University, a master’s degree in East Asian languages and cultures from Columbia University, and a PhD in psychology from Stanford University. Originally from Paris, France, she is a native speaker of French, English, and German. She also speaks Spanish and Mandarin Chinese.