Taking in the good

This practice helps you notice, deepen, and absorb positive experiences so they can support you over time.

1. Settle In

Sit comfortably.
Take a few slow, deep breaths.
Let your body relax into the present moment.

2. Have a Good Experience

Bring to mind a recent positive moment.
It can be something small: a smile, a calm interaction, a feeling of connection, a moment of pride.
Recall it as clearly as you can.

3. Enrich the Experience

Make the memory more vivid.
Notice:

  • What you saw
  • What you heard
  • What you felt in your body
  • What emotions were present

Let yourself fully enjoy the pleasant feeling.
Stay with it for a few breaths.

4. Absorb the Good

Now imagine the experience sinking into you.
You might picture:

  • A sponge soaking up warmth
  • A soft light filling your body
  • A soothing balm spreading inside

With each breath, let the goodness settle into your body and mind.
Allow it to become part of you.

5. Close Gently

Let go of the image.
Return to your breath.
Notice how you feel now.
When ready, gently open your eyes and continue your day.

You can practice this in just one minute whenever something good happens — helping your mind remember and grow from positive moments.