Savoring the Positive

Let's begin by finding a comfortable position, whether it's sitting, standing, or lying down. If it feels right, you can close your eyes. Take a deep breath together, inhaling through the nose and slowly exhaling through the mouth. Allow your jaw to relax, your shoulders to be at ease, and your belly and hands to soften. Check in with your body and notice if there are any areas where you're still holding tension.

As your body begins to relax, let your breath return to its natural rhythm. Focus your attention on your breath for a few moments, feeling your belly rise with each inhale and fall with each exhale. In this exercise, we're working to counteract our negativity bias, which is our tendency to focus more on negative experiences than positive ones.

One way to combat this bias is by consciously focusing on and fully experiencing the good moments in our lives. Bring to mind something that brings you happiness, such as a cherished relationship, a recent accomplishment, or a sense of connection, love, or intimacy. As you hold this in your mind, notice if there's a shift in your emotional state and where you begin to feel something internally, such as warmth, ease, or a sense of safety.

Instead of turning away from these positive feelings or dismissing them, allow yourself to fully experience them and even amplify them. What does it feel like to embrace this sense of goodness right now? Imagine that you're absorbing these feelings like a dry sponge soaking up water, letting the sensations permeate your entire being. With each breath, breathe in these positive emotions more deeply, giving yourself permission to feel good.

Take one more deep breath together, inhaling through the nose and exhaling through the mouth. When you're ready, you can open your eyes. Well done.

As you go about your day, be mindful of when your negativity bias arises or when you find yourself dismissing positive experiences. This is a natural tendency, but instead, try to consciously appreciate and fully experience these good moments as they occur. By doing so, you'll help rewire your brain to be more attentive to and appreciative of the positive aspects of your life.

Thank you for your practice, and until we meet again, take care of yourself.