Today,
We'll practice feel-good using the T in the Reach for the Stars mnemonic.
T stands for think,
So we'll think in order to generate positive body emotion.
We'll specifically experiment with using mental imagery to prompt positive emotions.
So you'll bring a mental image to mind that makes you feel good.
This might be an image of a person,
For example your child or someone you look up to.
Or it could be an image of a place,
Maybe a peaceful natural location you like,
An awe-inspiring mountain range,
Or a favorite vacation spot like the beach or Disney World.
Or it might be a mental image of a memory you have of a time when you felt a positive feeling you're thinking about.
So you'll bring up that mental image by imagining it,
Visualizing it.
It could be clear or it might be vague,
But however it comes up,
Let it bring up some good feeling for you.
When you notice the good feeling,
Let go of the mental image and place your attention on the body sensations of the positive emotion.
Hold your attention there as long as it lasts.
When it fades,
Bring your mental image back again until the feeling comes back up,
And focus on it again.
Let's begin.
Stretch up your back and relax your shoulders.
You may wish to close your eyes since we're working with mental imagery,
But if that's not comfortable for you,
It's fine to keep them open.
Just gaze downward without looking at anything.
Settle into meditation.
Once you're settled,
Bring to mind a mental image of a person,
Place,
Memory,
Or anything you can think of that will prompt some type of positive emotion.
As soon as you notice positive emotional sensations arise in response,
Let go of the mental image and shift your attention to the emotion.
Investigate where you feel it,
What it's like.
Keep your attention on it as long as it lasts.
If you get distracted,
Just come right back again as soon as you notice.
When the emotion has faded away,
Bring your mental image back again and repeat the process.
You might keep coming back to the same image and emotion,
Or you may decide to try different ones.
It's up to you how you do it.
As we do this,
We're discovering the power of our imagination.
We can actually generate positive emotion intentionally in this way.
Then we're strengthening our concentration,
Clarity,
And equanimity by holding focus on the positive feeling,
Exploring all its details,
And allowing it to come up as it is without suppression.
There are lots of positive emotions you can explore.
You may be thinking of images that prompt happiness,
Joy,
Love,
Kindness,
Compassion,
Or gratitude.
You might generate awe or wonder,
Nostalgia,
Safety,
Or peace.
You're not limited in what type of positive emotion you choose to bring up and focus on.
As long as the body emotion lasts,
Sustain your attention on it.
This technique is different than the noting techniques we did before,
Where we focused on sensations only for a few brief moments.
Keep holding your attention on positive body emotion for as long a duration as it lasts.
This helps develop a more sustained type of concentration.
Emotional feelings may stay in one place,
Or they may float around.
They may expand in size or contract.
Just let them play out however they will,
Tracking them whatever they do.
That concludes our five-minute practice for today.
Please continue on your own if you'd like.
When you finish,
Gently let go of the technique and try to maintain contact with positive emotion as you move on with your day.
Thank you for your practice.
