Turn positive facts into positive experiences. Good things keep happening all around us, but much of the time we don’t notice them; even when we do, we often hardly feel them. Someone is nice to you, you see an admirable quality in yourself, a flower is blooming, you finish a difficult project—and it all just rolls by. Instead, actively look for good news, particularly the little stuff of daily life: the faces of children, the smell of an orange, a memory from a happy vacation, a minor success at work, and so on. Whatever positive facts you find, bring a mindful awareness to them—open up to it—dig in! Savor the experience. It’s delicious! Make it last by staying with it for 5, 10, even 20 seconds.Let the experience fill your body and be as intense as possible. For example, if someone is good to you, let the feeling of being cared about bring warmth to your whole chest. Imagine or feel that the experience is entering deeply into your mind and body, like the sun’s warmth into a T-shirt. ― Rick Hanson, Buddha’s Brain: The Practical Neuroscience of Happiness, Love, and Wisdom

Turn positive facts into positive experiences. Good things keep happening all around us, but much of the time we don’t notice them; even when we do, we often hardly feel them. Someone is nice to you, you see an admirable quality in yourself, a flower is blooming, you finish a difficult project—and it all just rolls by. Instead, actively look for good news, particularly the little stuff of daily life: the faces of children, the smell of an orange, a memory from a happy vacation, a minor success at work, and so on. Whatever positive facts you find, bring a mindful awareness to them—open up to it—dig in! Savor the experience. It’s delicious! Make it last by staying with it for 5, 10, even 20 seconds.Let the experience fill your body and be as intense as possible. For example, if someone is good to you, let the feeling of being cared about bring warmth to your whole chest. Imagine or feel that the experience is entering deeply into your mind and body, like the sun’s warmth into a T-shirt.
― Rick Hanson,

Buddha’s Brain: The Practical Neuroscience of Happiness, Love, and Wisdom

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