Meditation: What is Going Well?

Lotus @ IU
It is quite easy for us to identify those things which are not going well in our lives.  What we perceive to be bad or negative can often overshadow what is going well.  The vast majority of us have much to be grateful for.  Why then do the things that seem “wrong” always seem to overshadow everything else?   What if our tendency to readily identify the negative (and overlook the positive) was simply a thought pattern to be shifted, a habit to be broken?
What Is Going Well Meditation
Sit wells
Begin by scanning your body in the context of ‘what is going well?’  What feels good?  What feels open?  Safe? Free? Comfortable?
As you come across areas of your body which feel achy, tired, tense, or painful, notice without judging.
Do the same with your breath.  Where in your body does it feel deep, smooth, accessible?  Notice any places the breath seems not to flow – shift the attention of your breath to those spaces.
As you begin to deepen your breath, observe whether the inhale or exhale has more ease.  Which is longer?  Shorten the longer breath to meet the length of the shorter breath.  As your comfort with your breath deepens, work to lengthen both inhales and exhales equally.
Observe the mood of your thoughts.  This becomes a little more tricky.  Doing your best not to judge or change the mood, simply notice.
Begin to call to mind What Is Going Well in your life.  What relationships are going well?  What are you grateful for?  What are your blessings?  During this exercise, sit with the thoughts as they arise.  Simply acknowledge their appearance and allow them to be there without interference.  Cultivate awareness of how often you become distracted by what you perceive to be negative. Practice being with your thoughts without judgement or engagement.
Be patient. Habitual negative thought patterns will diminish with practice.
We can build the patterns we desire. We can shift our perspective.

 

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