This is a tuning into what feels good meditation,
Which originally began as a puppy meditation,
But you don't need a puppy for this.
This is really about noticing,
Exploring,
And appreciating pleasant sensory experience.
So you're going to find a sensory experience that feels good for you and explore it.
It can be a puppy,
A purring cat,
A soft blanket,
Feet in the ocean,
A warm bath or shower,
The skin of a lover,
The shade of a tree,
All of which are pleasant sensory experiences that you feel.
And since we're all wired differently and respond to different stimulus,
You can also work with pleasant visual or auditory experiences.
Visually it can be a beautiful sunset,
A painting you like,
A photo of a loved one or a fun moment.
And the most commonly used auditory experience is music that makes you feel good.
But you can also work with the sound of ocean waves,
Rain,
Birds chirping,
Or other pleasant auditory experience for you.
So take a moment to get settled.
Take a nice big breath in and out and let the whole body just let go of whatever isn't needed in this moment.
Maybe on another big breath in and out,
Releasing the jaw,
The neck,
The shoulders,
Belly.
And for this meditation,
Make sure you're in a comfortable position with less emphasis on posture and more on comfort.
So maybe you're curled up on your side or lying down or laying back in a chair.
Just be very comfortable.
Now whenever we focus on comfort over posture,
There is the possibility that with relaxation you may go to sleep.
So just be aware of this possibility,
But for now,
Tune in to what the body feels like when you are especially comfortable.
What feels good?
Why?
Now turn your attention toward whatever pleasant experience you're focusing on.
If it's physical,
Really feel the texture.
Move your hand or body against it and notice what feels good about it.
If it's a living creature or person,
You will be getting additional stimuli as the feeling of it creates a mutual relationship,
Which may provide a pleasant experience.
If it's visual,
Allow your eye to move and explore it.
If it's auditory,
Really let those sounds come to your ear as a kind of massage,
Enjoying the movement,
The pitch,
The rhythm.
Some experiences,
Like a purring cat for example,
May be physical,
Visual,
And auditory,
But it's not necessary to have all three.
Just that you have something that is pleasant for you.
There may quite likely be a pleasant emotional response.
Notice what emotional sensations are present when you do this.
And you don't have to identify what the pleasant emotion is.
Just notice it's pleasant.
Often when we enjoy a sensory experience,
There is an association or memory attached to it.
So if a mental image or internal talk arise connected to a memory,
Let that be there.
You can even notice the content,
But come back to the pleasant event,
Feeling it,
Seeing it,
Hearing it,
In this moment.
So this is the basic mindfulness exercise.
Simply really tuning in to what feels good about whatever you see,
Hear,
Or feel.
Exploring it,
Appreciating it,
And enjoying it.
And allow whatever is pleasant to spread throughout your body,
Throughout your consciousness,
As if there is nothing else but that pleasant experience.
A very deep rewiring is happening now.
The brain is creating new neural pathways,
Helping to balance the negativity bias we've all inherited.
This is how we do that.
Continue doing this.
Exploring,
Appreciating,
And enjoying,
As you have time in this moment,
Maybe after the bell rings,
And during little moments in your day,
For more ease,
Well-being,
And yes,
Enjoyment.
