Taking in the Good

SF

Sean FargoPublished April 28, 2016 · Updated October 21, 2026 · 1 min read

Printable Worksheet

Taking in the Good

PDF·172 KB

A mindful companion to this worksheet

A mindful approach to taking in the good

“Taking in the Good” is an invitation to slow down and meet your experience with curiosity, honesty, and kindness.

How mindfulness can help

Mindfulness offers a steady place to stand while you work with any topic. Instead of being carried along by reaction, we notice what is here, sensations, thoughts, and feelings, and respond from presence rather than pressure.

Gentle steps to try

Begin with the breath. You might take three slow breaths before opening the worksheet, and let the body arrive.
Read with curiosity. Move through each prompt slowly. Notice which questions soften you and which ones tighten you.
Write what is true now. There are no right answers, only honest ones. What is true at this moment is what the worksheet is asking for.
Close with one breath. When you finish, pause. You might place a hand on your heart and thank yourself for showing up.

Insight does not arrive on a schedule. Trust the practice of returning, and the honesty you bring each time you do.

Download PDF

Taking in the Good is a practice created by psychologist Rick Hanson. The worksheet walks you through turning positive facts into positive experiences: you notice something good in daily life, savor it for several seconds (the worksheet suggests 5, 10, even 20), and let it sink in. It is not about putting a happy face on things or turning away from what is hard.

The worksheet describes this as a long-term practice rather than a quick fix, one that gets its benefits from repetition over time.

For teachers, therapists & coaches

Taking in the Good