Training Positivity

In this practice we’re going to explore creating positive experiences: positive mental talk, positive mental images, and positive body emotions.

Transcript

Lengthen your spine and relax your shoulders and arms.

Take a moment to think of a word or phrase that might help you stress less.

For example,

I can do this or I love and support myself.

These are just examples.

Use a word or phrase that's relevant to you.

Once you settle on one,

Mentally repeat it over and over again.

Don't say it out loud.

Say it to yourself in your mind.

Mentally repeat your word or phrase at a gentle pace and in a calm tone.

I'll repeat a phrase out loud right now to give you an example of the pace and tone.

I can do this.

I can do this.

I can do this.

I was saying the phrase out loud to demonstrate the pace and tone,

But don't say yours out loud.

Repeat it to yourself in your mind.

If you're aware of other experiences like thoughts about other things,

Sounds,

Or body sensations,

That's okay.

You don't have to stop thoughts,

And the sounds and body sensations don't have to go away.

Just let these distractions come and go in the background of your awareness and bring your attention back to your positive word or phrase.

Good.

Now let go of that and think of a related image.

Maybe you imagine the face of someone who loves and supports you,

Or an image of yourself relaxing on a beautiful beach.

Again,

These are just examples.

Visualize something that's relevant for you.

Once you have your image,

Hold it in your mind.

If your positive image completely vanishes,

Refresh it.

Do that over and over again,

As many times as is necessary.

If your attention wanders to other experiences,

Just let them come and go in the background,

And gently bring your awareness back to your positive image.

Good.

Now let go of that and bring your awareness to your body.

We're going to explore intentionally creating positive emotional sensations there.

Positive emotional sensations include things like joy,

Humor,

Love,

Confidence,

Gratitude,

Interest,

And so forth.

Most people feel emotional sensations in their belly,

Chest,

Heart,

Throat,

Or face,

But you may experience them anywhere in your body.

Pick a positive emotion that relates to your mantra and image,

And see if you can create it in your body.

If you're having trouble creating a positive emotion in your body,

Try putting a slight smile on your face.

You can also try repeating a word or phrase or holding a mental image that relates to the positive emotion.

This can help trigger positive emotion in your body.

If you get distracted,

Gently bring your awareness back to positive emotion in your body.

Reviews

An interesting exploration, and my first. Thank you!

Good thankyou 😊🥀👌🐦

I'm always looking for new tools to add to my positivity tool box and this meditation has gave me some new ones to use! Thank you, & Namaste 🙏

Very interesting guidance. I will be coming back to this method often. Thank you for this wonderful instruction!

This is really great for grounding on those days when you're feeling swamped by fear or insecurity

Thanks, very helpful in changing stress and a feeling of being overwhelmed to quiet confidence that “I can do it.”

Really nice, just what I needed between some dry Vipassana practice 🥰

Invaluable, both personally and professionally.

Will revisit.

Thank you and Namaste 💚🕉

Brilliant. really helpful to calm down with this mediation.

Simple and really effective. Nothing fancy, but it didn't need to be.

Awesome in so many ways. Effective immediately.

Very practical and helpful!

Thanks you very much. 🙏🏻

This kind of gives you unlimited permission to enjoy radiating wholesome and enlivening elements of the world's undeniable beauty, throughout your nervous system. I got time for that!

Excellent clear and focused meditation on bringing in positivity. Thank you.

Very helpful thank you

Wow great mindset! I really benefited from this. Thank you 🌿

Thank you. All of your teachings are valuable, easy to follow and most importantly, they stick with me.

One of the best so far

I'm very grateful for finding these techniques. Immediately, I feel better. Namastè 🙏 💞 💜