Hello,
And welcome.
Thank you so much for joining me.
Have you ever noticed that the thoughts our minds hook onto are rarely about the beauty of the day?
More often,
They're about what's going wrong,
What we're worried about,
Or even a mistake from years ago.
There's a biological reason for this.
Throughout evolution,
Humans have developed a negativity bias as a survival mechanism.
It helped our ancestors prioritize threats to stay safe.
Today,
Of course,
Most of the challenges we face aren't life or death,
Yet our nervous systems can still stay stuck in that fight-or-flight mode as we dwell on worries or stressors.
But research shows we can shift this.
Intentionally noticing the good helps build genuine well-being and resilience.
In this practice,
We're going to even the playing field by training the brain to notice what is actually here,
Right now.
By spending just a few moments staying with the good,
You are signaling to your brain that this information is important,
Effectively weaving it into your long-term memory.
Let's begin.
Find a comfortable position for the body,
Either seated or lying down.
If it feels right,
Close the eyes,
Or simply lower and soften the gaze.
Take a deep,
Clearing breath as you arrive.
And then let the breath settle into a natural rhythm.
Now bring to mind one good thing you did today.
It doesn't need to be anything grand or amazing.
Might be as simple as smiling at a stranger,
Letting a driver in ahead of you,
Or holding a door open.
Know that it is not conceded to consider what you've done right.
It can be refreshing,
And even necessary to appreciate the good inside yourself.
Sit with a memory of what you did.
Let it take up space in your mind and your body.
If you find it difficult to think of something,
That's okay.
The very fact that you are willing to do this practice is a way of solving a problem.
It's a way of supporting yourself.
Willingness alone is something you can appreciate.
Next,
Think of someone who has helped you.
Perhaps a friend,
A colleague,
Or someone who has inspired you,
Even if you've never met them.
It may feel natural to think of the good qualities of this person.
Take a moment to truly appreciate those qualities.
Their acts of kindness,
Or their positive efforts.
Let that appreciation land.
Now,
Think of someone you've had some conflict or difficulty with.
See if you can find even a small reflection of good in something they've done,
Or a choice they've made.
And if this feels too challenging today,
Simply bring to mind another person you respect.
Recognize that all of these people,
The ones we love,
The ones we struggle with,
And ourselves,
Share the same desire for happiness and belonging.
We all have habits,
That can lead us away from that happiness at times.
By staying with this understanding,
We can gain a wider perspective,
And a deeper connection to the world around us.
I invite you to bring the sense of space and connection into your heart as you prepare to transition back into your day.
Wishing you ease,
Vitality,
And space.
Thank you for practicing with me.
