Rick Hanson, a psychologist and author, talks about the HEAL steps to happiness. Taking in the good has four steps: Have, Enrich, Absorb, and Link.
A note from Sean
Before I focus the mind, I find it helps to invite the heart in first: things I am grateful for, people I love, a moment that softened me. Rick Hanson would often say we can gladden the mind this way. A safe, warm mind settles and focuses more easily.
Try this today. Notice one small good thing: a warm drink, a kind message, light on a wall. Stay with it for ten slow breaths. Feel where it lands in your body, maybe your chest or belly.
Keep going: Guided Meditation for Happiness and Mindfulness Gratitude Meditation.
This suits anyone who wants to notice more of what is going well. If the good moment stirs up grief, or brings up the opposite feeling, go gently. Stop when you need to.
