Our evolutionary history means that we're wired for threats,
And as a result we're more likely to absorb and dwell on unpleasant events than take the time to savour the pleasant ones.
Whilst we no longer face the same types of threats in our modern world,
They still exist in a range of forms.
For this reason,
The mind is often described as being like Velcro for bad or unpleasant experiences,
And Teflon for good or pleasant ones.
The mind sometimes needs a bit of help to make good experiences more sticky.
Once this becomes a habit,
It's likely you will not only savour the pleasantness in your life,
But you'll likely see and truly experience more pleasant things.
You'll make the good in your life just that little bit more sticky.
So this is a simple appreciation practice which will take less than 10 minutes.
It will start with guidance on grounding in your body and guide you through deliberately bringing to mind pleasant experiences from your recent past.
Don't worry if you can't find examples easily.
Appreciation is a practice.
Just work with whatever comes up for you.
So just inviting you now to find a position that feels steady and grounding for you.
Just adjusting your seating.
Maybe start by just noticing the feet on the floor.
You're just adjusting your posture slightly so your back is straight.
Maybe drop in the chin a little so your spine is fully extended.
Deciding what to do with the eyes.
So the eyes can be closed,
Maybe half closed with a soft gaze,
Or you can obviously leave your eyes open.
Just noticing the weight of the chair or whatever is supporting you.
The feeling of the feet on the floor.
As much as you're able to,
Just tuning in to sensations created by breathing.
So it could be the movement of the tummy,
Maybe the expansion and contraction of the chest,
Maybe the slight rise and fall of the shoulders.
Just as much as you're able to,
Resting in the tangible reality of this moment.
This moment just as it is right now.
And inviting you when you're ready just to put your hands out in front of you.
Now placing the left thumb into the palm of the right hand and then gently closing the fingers around that thumb.
Maybe feeling the warmth of the hand.
Just giving the thumb a little bit of a squeeze.
And as you do that,
Inviting you to bring to mind something in your surroundings that you appreciate.
So it could be the chair that's maybe supporting you,
The desk,
Maybe a picture in the room that you're in that you really appreciate.
Just bring it to mind in all its detail.
And as you do so,
Just gently squeezing the thumb.
So what you're doing when you're squeezing the thumb is making that appreciation,
That thought about something you like,
Into a fact.
Gently squeezing the thumb.
And just letting any thoughts or any memories about the object you've chosen to just rest in the mind.
Just fully appreciating them.
Really noticing your breath in the background as you hold the thumb.
And when you're ready now,
Maybe on an out breath,
Just placing the little finger of the left hand into the palm of the right hand.
And again,
Just closing the fingers.
Feeling the warmth of the fingers around the little finger.
And this time inviting you to bring to mind something you've enjoyed in the last few days.
So perhaps a particularly good cup of coffee or tea.
Perhaps a meal with family or friends.
Perhaps maybe some sport or some other activity that you've undertaken.
It doesn't have to be a big thing.
And again,
Just gently squeezing the little finger.
Making the appreciation for that thing you've recollected into a fact.
Maybe just breathing with your memories.
Knowing it's okay to enjoy them,
To savour them even.
And when you're ready now,
Letting go of the little finger.
And now placing the right thumb into the palm of the left hand.
And again,
Gently closing the fingers around the thumb.
And inviting you to bring to mind something you've appreciated in your external environment in the last few days.
So it could be a favourite tree you pass on your way to work.
Or perhaps a particularly pleasing building or man-made structure that resonates with you.
Again,
It doesn't have to be a big thing.
Just something that's perhaps instilled a sense of wonder.
Has made you stop and look.
Bring it to mind.
And gently squeezing the thumb.
Just resting your attention in the memories of whatever's come up for you.
And letting go of the thumb.
And now placing the little finger of the right hand into the palm of the left hand.
Closing the finger as you've done before.
And this time bringing to mind a moment of kindness that someone's extended to you in the last few days.
So it could be really simple.
Could just be a smile in a corridor.
Maybe someone held a door for you.
Or perhaps someone offered to help you with something.
Just recollecting all the details of this incident.
And gently squeezing the little finger.
Just turning that memory into a fact.
Just noticing the breath.
The full length of the in-breath.
And the full length of the out-breath.
When you're ready,
Letting the hands come to rest in your lap.
Or your chair.
Just as much as you're able to.
Just resting in the effect of these feelings of appreciation.
You might notice a feeling of warmth.
A sense of peace.
Tuning into the support that the chair is providing you with.
Noticing the sensations in the feet on the floor.
And now moving the focus of your attention to take in the entirety of this body.
This body as it sits here,
As it breathes.
Just inviting you to sense into the feelings of appreciation that this practice may have brought up for you.
As much as you're able to,
Just bringing this sense of expanded,
Open appreciation.
With you into the next moments of your day.
