Taking that moment to notice anything that might be here at the mind and this might feel abstract and that's okay if so.
We're going to take a moment and notice that the mind actually has a negativity bias which means that it more easily picks out and notices the things that are more negative in our lives than the positive and so we're going to take the next few moments here to acknowledge that and to notice anything that naturally is coming up at the mind and then to turn our attention to some of those positive aspects that are also here and so we'll start here with a full breath into the belly all the way out the mouth taking as many rounds of that as you might need to help regulate calm the body here and when you're feeling ready we'll take our attention to the mind just noticing anything coming up naturally at the mind.
Is it a thought of something that could come?
Is it a memory from the past?
Is it a desire to plan what we're eating next?
Just noticing anywhere the mind is being pulled in just acknowledging that hmm that's what's here right now and as you acknowledge what's here as a story at the mind taking that moment to separate yourself from it knowing that this thought is not you and you are not this thought rather you are the observer of what's happening at the mind and so we'll invite in in this next moment that opportunity to sit with and allow to blossom and expand that positive that is here and we might call this gratitude or appreciation or just a positive aspect and so allow that to come up at the mind now naturally and as we stay and linger in this positive aspect that's here now it could be simple such as sunshine or fresh water or comfortable bed maybe it's a loved one really feeling into that positive aspect allowing it to grow seeing if you can feel that radiance move through the body as you focus at the mind on this positive aspect breathing here and staying with it for however long you like coming back to noticing and cultivating our awareness of positive aspects whenever is helpful
