Modern neuroscience shows that regularly practicing mindfulness gradually transforms the structure and function of the brain and can lead to lasting happiness. You don’t have to sit in the lotus position or meditate for hours on end. You can start with just 3 minutes a day during everyday activities, such as brushing your teeth, commuting to work, or walking. While positive psychology uses various research methodologies based on subjective experience of wellbeing - such as li

"Happiness! What is happiness? A fly is only golden..." If you, like the author of the poem Adolf Heyduk, believe that happiness is something rather fleeting, fragile and difficult to catch, which is easily destroyed, similar to when you win at Sportka, science says the opposite. Although we are partly genetically predisposed to happiness, scientists have found that happiness is more of a way of thinking and acting that can be trained. How can you do that? Most of us assume t

Some days are just full. Your head is spinning with a to-do list, your body is tense, and you feel like no matter what you do, it’s not enough. In times like these, adding more often doesn’t work – but rather learning to simplify things. This short mindfulness tip helps parents and teachers return from overload to the present: not by solving everything, but by doing one thing consciously and well. It calms our nervous system surprisingly quickly and restores the feeling that

In the hustle and bustle of everyday life, we can often be very understanding and kind to others. But when it comes to ourselves, everything is different – pressure, self-criticism and the feeling that we should “handle more” appear. Especially with the new year, these feelings can increase and make us anxious or exhausted. Instead of New Year’s resolutions and additional pressure to perform, we recommend starting a self-compassion journal. The Self-Compassion Journal is base

# Christmas and New Year: A time for reflection and peace ## How to avoid New Year's resolutions? For many of us, Christmas and New Year are a turning point, when something old comes to an end. We tend to take stock, remember, recalculate and want to improve a lot of things. If you are still making New Year's resolutions in good faith, forget about them this year. The turn of the year is not a good time for any radical changes. December is often full of deadlines, assessments

Feasting at a festive table, a cup of coffee with a plate of sweets, a festive lunch... are ideal opportunities to take a break, be fully present and at the same time truly enjoy the food or drink. The first prerequisite for this is to really focus only on the food, putting all other distracting elements aside. And then just perceive the smells, the temperature, the tastes... You may discover something new - perhaps you have never eaten a walnut roll or drunk coffee with full

Preparations for the Christmas holidays are in full swing. Wrapping presents, baking the last cookies, washing windows, cleaning, buying a tree and a carp... No time for meditation or a break? No problem. Try to do everything as if you were meditating. Meditation and work don't have to be contradictory. Especially if it involves manual work, such as washing dishes, baking cookies, hanging laundry, washing windows, cleaning, sweeping or shoveling snow. It can also be routine a

Of course, you want to get everything done as soon as possible, or you have so many tasks to do before the end of the working day that there is no time to rest. But that is exactly why you should take a short break several times at work every day, even 2 minutes count. You will replenish your strength and your work will go much better. Short mindful breaks are beneficial not only for all workers, but also if you are at home with children or caring for an elderly parent. Both

In winter, we don't feel like going outside much, and in our free time, we'd rather curl up under the blanket and watch TV. But it's especially helpful in winter if you limit blue light to a minimum and reconnect with the natural rhythm of the year. A daily mindful walk will help with this. Go for walks outside as often as possible, even 20 minutes is enough, notice what it's like outside. It's getting late, it's dark early. It's damp and cold outside. Nature is in this mood

Crowded shopping malls, queues at the checkouts, angry drivers, cold and busy outside... Advent is here, and you don't know where to jump first. You're slowly ticking off items from your To-do list and dreading what you still have to do before Christmas. You'd rather fly away somewhere where people feel the true spirit of Christmas - peace and quiet. There's no need to run away, stay with what is, with yourself, with your breath, body and thoughts... and just observe them. We

Unpleasant emotions and thoughts can drain a lot of our energy. Research by Dr. Kristin Neff and other leading psychologists suggests that people who are compassionate about their own shortcomings and imperfections experience greater well-being than those who criticize themselves over and over again. Self-compassion is a great preventative measure against burnout and compassion fatigue. Self-compassion helps reduce our attachment to negative emotions, but it’s important to

Compassion fatigue occurs wherever a person cares for others for a long time, experiencing their suffering or needs, while neglecting their own resources. It typically affects helping professions – teachers, psychologists, health and social service workers, but it also affects parents. Learn to recognize the 5 stages of compassion fatigue in yourself and your colleagues so that they can better cope with the traumatic experiences of students. Compassion fatigue can significant

Europe is aging – and so is the Czech Republic. There are more and more people over 65 who want to live actively, have a meaningful day and feel good about themselves. The Ageing Well project, supported by the Erasmus+ program, brings a new wave of inspiration and concrete tools to achieve this. And it's completely free – thanks to materials available online, including the Positive Ageing Handbook. What is the Ageing Well project about? Ageing Well connects experts from acr

Breath is our anchor to the present moment. It is with us constantly. Developing conscious breathing leads to reflective rather than reactive behavior. It gives us control over our own behavior and brings peace back to life. However, most of us breathe superficially, we do not use the full capacity of our lungs, and that is a shame. Teach yourself and your children diaphragmatic breathing and return confidence, safety and peace to the body. Suitable for children from 7 years

Sleep disturbances, fatigue, difficulty concentrating, irritability, and chronic worry are some of the core symptoms of anxiety. When children or adolescents experience chronic anxiety, it often manifests itself as fear, stomachaches, and headaches. They tend to have trouble at school, become withdrawn, and become oppositional. Practicing mindfulness can improve all of these symptoms. Suitable for children from 12 years old Help children and adolescents describe what their an

Most of us live in constant stress – work obligations, household chores, social media full of stories, news and all those worries about the future… Our attention jumps from one thing to another. A hectic life with so many responsibilities leads to the fact that our body and mind are constantly working overtime. Learn how to press the “Pause” button and give your mind a vacation for a while. You will do more for your health than you would expect. For many of us, even when we f

Random Acts of Kindness Day is an international “informal” day that falls on February 17th and reminds us that even a small gesture can make a day better. But “being kind” and “doing good deeds” can sometimes degenerate into pressure, performance, or exhaustion. How can we practice kindness in a way that strengthens our psyche, relationships, and inner peace… and doesn’t lead to further overload? Positive psychology sees good deeds as a simple practice that can boost mood, re

Suitable for children from 12 years old 10 to 20 minutes without your phone, computer, or other screens? Digital detox can often be a challenge for young people! This short meditation teaches the skills of staying completely present in the moment without judgment or evaluation. It will bring your children better concentration in their studies and more peace. Help your children choose a time, such as after school, before bed, or whenever it's convenient. It's important that th

"The environment in which children grow up today is hostile to human development," claims American researcher and author of The Anxious...

Suitable for children from 12 years old The summer heat can make us want to be active or paralyze us. It's the perfect time to stop and...