I'm Nicoya Helm,
And this is the guided meditation in the unified mindfulness technique of feel-good.
In feel-good,
We are actively generating positive emotion.
This could be happiness,
Contentment,
Enthusiasm,
Interest.
It actually doesn't matter what the specific emotion is,
Just that it's positive and feels good.
So the first step is that we need to access positive emotion.
We can do this by either finding it or creating it.
So it's possible you might just check in with your emotions and you're already feeling positive.
You might also just be able to turn it on and feel good.
Now,
If that's not true,
You have some options for creating it.
And once you find an option that works,
You can just stick with that option.
So you might be able to spark positive emotion by looking at something pleasant or hearing something pleasant in your environment,
Perhaps a funny photo or a happy song or the sound of birds chirping outside.
You might also be able to spark positivity by imagining a pleasant image or sound,
Perhaps a positive phrase like love or peace or recalling the image of a loved one.
And of course,
If all else fails,
You can just smile.
Bringing a smile to your face often sparks at least a subtle moment of positivity.
And even that is enough to work with for this technique.
So let's go ahead and explore this.
Let's start by settling into a comfortable but alert posture.
Perhaps imagining the crown of your head lifting up to the sky while the rest of your body settles down to the earth.
Making any last adjustment that might help you be five or 10% more comfortable.
Whenever you're ready,
See if you can find or create some sense of positive emotion.
And your only job once you do that is to sustain it,
To keep generating it.
We're not using labels in this technique.
We're going to use that energy to just keep sustaining the positive emotion.
So try that now.
If you're able to just find it and tune into it or just turn it on,
That's wonderful.
Stay with it.
As you notice it fade,
Just repeat that process to keep it going.
Now if you're using a trigger like a pleasant image or phrase,
Remember we want to use that just like a stick striking the bell.
Once the positive emotion is generated,
You can let go of that image or sound and turn your full attention to enjoying and supporting the positivity that you've sparked.
Check the metadate.
So once you've got that positivity going,
See how curious you can be about the characteristics of it.
Where is it located?
Is it in a very specific part of your body?
Is it in multiple different parts?
Perhaps you have a sense of it through your entire body,
Where it's spreading beyond the boundaries of your body.
Perhaps it's growing in some way,
Spreading,
Or perhaps it's shrinking and fading.
Perhaps it has a pulsing quality.
Perhaps it has a sense of warmth,
Perhaps rosiness spreading throughout the torso or the face.
Maybe you're detecting the subtleties of the smile as it plays across your jaw and your lips and your cheeks.
So explore in detail what it is to feel good.
You're not alone.
You're not alone.
You're not alone.
Sometimes,
We can perceive positive emotion in a very limited way.
It seems very small and subtle compared to the rest of our emotions.
And if that's true for you,
That's a great opportunity to build your equanimity by being okay with that.
And to build your skill of putting your attention where you want it by continuing to return to this small,
Subtle experience of positivity.
Of course,
The opposite may be true for you.
Perhaps you're feeling a great deal of positive emotion and it's spreading.
You may even perceive it spread beyond the boundaries of your body or sense it globally across your entire body.
And if that's true for you,
Enjoy that.
Be open to that as well.
And of course,
You might be somewhere in between.
It's all good.
Continue to explore.
Feel good.
Be miserable.
Or the sense of feel good to fade after we've created it with sound or image,
Or even if we've just found it.
And when we notice that,
We just strike the bell again,
Bringing back the positive emotion with a sound or an image,
Or by just flipping the switch and turning it back on.
Yes,
It is.
.
.
.
.
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