The Happier Life Project

This guided meditation is designed to help you find clarity, focus, and a calm sense of control... even on your busiest days. Led by mindfulness practitioner and founder of Mynd, Andrew Swiney, this short session will guide you to quiet mental distractions, reset your energy, and re-centre your attention so you can move through your day with more purpose and productivity. Whether you're preparing...

Start your day in the best possible way by adding a little mindfulness to your morning routine. In today’s challenge, host Gabby shares two short and simple mindful exercises to help you begin your day with clarity and calm. If your morning has already passed, no worries, just make a note to try them out tomorrow instead. Join our Month of Mindfulness Challenge 30 days of short daily practices to...

Acceptance means noticing your experience and simply acknowledging it, rather than judging it as good or bad. Many of us grow up with the belief that we need to constantly achieve, improve, or become something more. We're taught, often subtly, that we must “make something” of ourselves. These unspoken expectations can lead us into a cycle of striving and struggle, always chasing the next achieveme...

Progressive muscle relaxation (PMR) is a stress-management mindfulness technique. The idea behind PMR is that there is a relationship between a person's mind and body. It works by helping to relieve physical tension, such as tight, aching muscles, through a simple process of tensing and relaxing specific muscle groups. PMR is a two-step practice: first, you actively tense targeted muscles; then, y...

Mindful eating is a powerful technique that helps you slow down, increase your awareness of food, and build healthier eating habits, all while strengthening your relationship with what you eat. In the second of two mindful eating sessions in the Month of Mindfulness Challenge, Gabby shares ways to shift from mindless, to mindful eating, followed by a guided exercise to help you put it into practic...

Mindful eating is about tuning into how you feel while you eat, paying attention to the experience with awareness and intention. Being more mindful with food can support better digestion, help you feel satisfied with less, and lead to healthier, more conscious choices. It can also free you from unhelpful eating habits and patterns. In today’s challenge, Gabby shares simple, practical ways to bring...

Non-striving is one of the core principles of mindfulness. It’s the conscious decision to let things be as they are, without immediately reacting or trying to change them. With the mindfulness attitude of non-striving, there is no goal other than to simply be yourself. It’s about trying less and being more. Today’s challenge is an invitation to do just that: to sit and be with yourself for a few m...

The five C’s of self-esteem are: Competence, Confidence, Character, Connection, and Caring. Day 20 of the Month of Mindfulness Challenge invites you to reflect on each of these key areas, to check in with yourself and assess where you are, and consider what small actions you can take to grow and strengthen your self-esteem. For this challenge, you’ll need a pen and paper, or you can use your lapto...

A fundamental part of learning to meditate is learning to trust yourself; your instincts, your sensations, and your emotions. In mindfulness, we often say the body holds more wisdom than the mind. Practicing the mindful attitude of trust means tuning in and learning to listen to that wisdom. This practice is about taking responsibility for being yourself, and learning to honour and trust your own...

Host Gabby gently guides you through a calming meditation designed to help you examine your current mindset, shift your emotional state, and intentionally invite in positive energy. This practice encourages you to let go of negativity and create space for uplifting thoughts, empowering intentions, and a renewed sense of well-being. Whether you're feeling low, tense, or simply in need of a mental r...

A Beginner’s Mind is a powerful aspect of mindfulness, it means approaching each moment as if you’re seeing it for the very first time. When we cultivate a beginner’s mind, we open ourselves to fresh perspectives and possibilities, rather than falling into automatic habits or old patterns of thinking. This mindset helps us let go of assumptions and view people, situations, and experiences with cur...

The Eye of the Hurricane meditation offers a powerful way to step back from the chaos of the world around you (the hurricane), and turn inward toward stillness and peace (the eye). Using the metaphor of a hurricane, this practice guides you to connect with the calm, silent center within. Through your breath, you’ll learn to become like the eye of the storm: aware of the surrounding challenges, but...

Too many people struggle with low self-esteem and a lack of confidence, often driven by persistent negative thoughts. But meditation can be a powerful tool for building self-confidence. Confidence isn’t about being perfect, it’s about having a clear mind and a positive connection to your goals. Mindfulness helps by increasing your self-awareness. It teaches you to notice your thoughts without judg...

The body scan is one of the most effective ways to begin a mindfulness meditation. Its purpose is to help you tune in to your body, reconnect with your physical self, and observe any sensations you’re experiencing without judgment. While many people find the body scan deeply relaxing, when practised with intention, it also strengthens your ability to focus and be fully present in your life. Join o...

Not everyone has time to spend hours on mindfulness each day, but even short bursts of meditation can offer real benefits. In today’s practice, host Gabby guides you through a quick mindful meditation to ease feelings of unease, specifically targeting anxiety that shows up in the belly. That sinking feeling, butterflies, tightness, nausea, digestive discomfort, or pain, this session is designed to...

There are many reasons we experience negative thoughts; including stress, worry, and difficult life events. Mindfulness is a powerful tool for noticing these unhelpful thoughts and breaking the cycle. In fact, research shows that regular mindfulness practice can lead to measurable positive changes in the brain, behavior, and overall emotional well-being. In today’s session, Dr Elisha Goldstein sha...

When we meditate, we practise developing patience every time we notice the mind has wandered and gently bring it back. In day eleven of the Month of Mindfulness Challenge, host Gabby offers two mindful patience exercises for you to try. The first is a simple practice called the Bell Exercise, designed to help build patience and prepare for high-frustration moments. The second is a longer session,...

Mindful walking combines the benefits of physical activity with the calming power of mindfulness, supporting both your mental and physical well-being. Instead of rushing from one place to another, a mindful walk encourages you to slow down, tune into your body, and appreciate your surroundings through the senses. Adding mindful walking into your week can help reduce the effects of stress, ease sym...

"Dropping Anchor" is a powerful grounding technique designed to help you stay steady in the midst of emotional turbulence. It can be used to manage difficult thoughts, feelings, memories, urges, and physical sensations more effectively. Rooted in ACT (Acceptance and Commitment Therapy), this practice is taught and narrated by Dr Russ Harris — therapist, trainer of health professionals, and author...

Water is involved in nearly everything our body does, yet we often take it for granted. Today’s practice is a simple mindful hydration exercise that combines the benefits of meditation and hydration into a single, easy action. It only takes a couple of minutes and can have a powerful impact on your mind and body. Some of the benefits of mindful hydration include: Calms and grounds your mental stat...

Scientists have found that practicing gratitude can offer powerful health benefits. It may make you happier, reduce anxiety, and boost your immune system. Research also shows it can increase optimism, relieve depression, improve sleep, lower blood pressure, and strengthen relationships. This short session guides you to reflect on what you appreciate in your life — the big things, the small things,...

Today’s practice is a simple mindful meditation to help you ease into your work day with clarity and calm. Written and narrated by Jade Langridge, the founder of Blossom Therapies, a holistic practice offering Counselling, Hypnotherapy, Reiki, Intuitive Energy Healing, and Light Language, this session gently prepares your mind and body for the day ahead. Whether you’re heading into a busy office o...

Today’s mindfulness practice is all about tuning into your senses, bringing awareness to what you can see, hear, taste, touch, and smell, along with any thoughts that arise. By gently guiding your attention through each sense, this meditation helps anchor you in the present moment and calm a busy mind. It’s a simple yet powerful way to reconnect with your body and surroundings. Let’s take a few mi...

Leaves on a stream is a powerful mindfulness technique used in Acceptance and Commitment Therapy (ACT) to help you cope with difficult thoughts and feelings. It’s based on a practice called cognitive defusion, which helps create distance between you and your thoughts, as a way to reduce the power they have over us. In today’s exercise, you’ll visualise a gentle stream. As thoughts arise, simply no...

When anxiety creeps in, our bodies often brace without us even realizing it. In today’s practice, psychologist and founder of the Mindful Living Collective, Dr. Elisha Goldstein, shares a simple yet powerful anxiety hack to help you recognize tension, release it, and refocus your attention. To close the practice, Dr. Elisha will gently guide you through a minute of diaphragmatic breathing — helpin...