- Have a positive experience
- Physical pleasure, sense of determination, or feeling close to someone
- Think of things that you are grateful, bring to mind a friend, or recognize a task you have completed, etc.
- Emotional rewarding experiences otherwise, it is merely wishful positive thinking
- Enrich it
- Stay with the positive experience 5-10 seconds longer
- Open to the feelings in it and try to sense it in your body and enjoy it
- Find something novel, relevant, helpful, etc. about it
- Absorb it
- Let it sink into you as you sink into it
- Visualize sifting or easing you (place it in your heart as a jewel in the treasure chest)
- Know that the recourse will be yours to have and use
- Link positive and negative material
- Focus on the only positive the negative is taking control/over
- When you have control of the positive, allow the negative to be present if you’d like
Re-source: Reemphasize
place emphasis on (something) again
Prompts
- Notice something pleasant that is already
present in your experience
- Relaxed sense of breathing, comfort, or curiosity
- Find something good in your immediate situation
- Picture on the wall, tree outside, etc.
- Think of something you are glad about in your
life these days or in your past
- As simple as have a roof over your head
- Bring to mind someone who make you feel “cared about”
- Bring to mind someone you like
- Think of some things that help you feel strong, peaceful, grateful, happy, loved, or loving.
As you move through your day, look for chances to let good experiences sink into you.
- You can also take good in at certain times
- When waking or just about to sleep visualize or call to mind an experience that is important to you, such as, good wishes to others
- When sleeping, instead of focusing on all that went wrong, find something that went right that day. Let good feelings come and ease you to sleep.
craving and resource from “Hardwiring Happiness” by Rick Hanson