Turning a Negative Nelly Into a Positive Polly

Last updated on: October 25, 2013 at 10:00 am by Rick Hanson

Turning a Negative Nelly Into a Positive Polly 2013-10-25T10:00:39-07:00 Rick Hanson

LOGO Patheos Explore the world's faith through different perspectives on religion and spirituality! Patheos has the views of the prevalent religions and spiritualities of the world.

I’ve been talking about ways to Hardwire Your Happiness on the blog lately. So I thought it would be great to give you a sense of how it feels to take in the good. If you are someone who usually focuses on the negative experiences in the world you can turn that around over time by Taking in the Good. I’ll suggest some prompts here that you can use in your everyday life to start changing the negativity bias in our lives into Teflon for the positive. Take my prompt and go through the first three steps outlined below on your own.

STEP 1. Have a positive experience

For example, you could think about things for which you’re grateful, bring to mind a friend, or recognize a task you’ve completed. As much as you can, help ideas like these become emotionally rewarding experiences; otherwise, it’s merely positive thinking.

STEP 2. Enrich it

Stay with the positive experience for five to ten seconds or longer. Open to the feelings in it and try to sense it in your body; let it fill your mind. Enjoy it. Gently encourage the experience to be more intense.

STEP 3. Absorb it

• Intend and sense that the experience is sinking into you as you sink into it.

• Notice something pleasant that’s already present in your experience. Perhaps a relaxed sense of breathing, comfort, or curiosity.

• Find something good in your immediate situation. Perhaps something sturdy, well made, protective, useful, or beautiful, such as a cozy chair, a tree out the window, or a picture on the wall.

• Think of something you are glad about, in your life these days or in your past. It could be as simple as having a roof over your head.

• Bring to mind someone who makes you feel cared about. It need not be a perfect relationship, but the caring—the warmth for you, the wishing you well—is genuine.

• Bring to mind someone you like.

• Think of some things that help you feel strong . . .peaceful . . . grateful . . . happy . . . loved . . . loving.

* Adapted from Hardwiring Happiness: The New Brain Science of Contentment, Calm, and Confidence

The post Turning a Negative Nelly Into a Positive Polly appeared first on Dr. Rick Hanson.

happiness

Previous Post

October 24, 2013

How to Build a Happier Brain – Atlantic Article Tweet

Next Post

October 28, 2013 Hardwiring Our Children’s Happiness

Browse Our Archives

Select a Category art of charm Articles audio audio practice audio program Awareness Be Mindful being for yourself bless Book Excerpt brain change Breath Buddha's Brain bulletproof radio challenge yourself cognitive essentializing dance Dr. Rick Hanson Ecology and Environment Featured Featured Post forgive yourself from the porch Generosity Go Green Gratitude hard things honesty Inner Peace Interviews Just One Thing let go Letting Go lighten up Meditations mindful presence neurodharma Open Out overestimations Parenting Peace podcast Podcasts Quizzes release Rest in Green rick's picks speak truly strategy for happiness Take in The Good Taking in the Good Uncategorized Video you're alright your precious life Your Wise Brain

Select a Month May 2017 April 2017 March 2017 February 2017 January 2017 December 2016 November 2016 October 2016 September 2016 August 2016 July 2016 June 2016 May 2016 April 2016 March 2016 February 2016 January 2016 December 2015 November 2015 October 2015 September 2015 August 2015 July 2015 June 2015 May 2015 April 2015 March 2015 February 2015 January 2015 December 2014 November 2014 October 2014 September 2014 August 2014 July 2014 June 2014 May 2014 April 2014 March 2014 February 2014 January 2014 December 2013 November 2013 October 2013 September 2013 August 2013 May 2013 April 2013 March 2013 February 2013 January 2013 December 2012 November 2012 October 2012 September 2012 August 2012 July 2012 June 2012 May 2012 April 2012 March 2012 January 2012 December 2011 November 2011 August 2011 July 2011 June 2011 May 2011 October 2010 September 2010 August 2010 July 2010 May 2010

TAKE THE

Religious Wisdom Quiz

What did the disciples do when Jesus asked them to stay awake in the garden?

Select your answer to see how you score.

They prayed They fell asleep They sang They left