Stay with it

Find a position you can stay in for a few minutes. Sitting is fine. So is standing, or lying down.

If it feels right, close your eyes. If not, let your gaze rest somewhere low and still.

Things are okay right now. That's worth noticing. Under pressure, our attention goes to what's wrong and skims over what's fine. For the next ten minutes, you're going to do the opposite.

Take an easy breath in.

And out.

Let your breathing find its own rhythm.

Notice what's going well right now. It can be small. A quiet moment. A finished task. A cup of coffee. Something someone said.

Pick one, and bring it to mind in as much detail as you can. Where were you? What did it look like? What did it sound like?

Notice where you feel it in your body. Maybe warmth in your chest. Maybe space in your shoulders. Maybe nothing specific, just ease.

Stay with that feeling. You don't need to make it bigger or do anything with it.

If your mind starts planning what's next, or reaching for a problem, that's normal. Notice it, and come back to the good thing.

Now think of something else that's going well. In your work, at home, or in yourself.

Let it sit next to the first.

Notice that both of these are true, even on days when other things are hard.

Take an easy breath in.

And out.

Think of one person who's part of something good in your life right now. You don't have to tell them. Just notice them.

Let the feeling settle, the way a glass of water settles when you put it down.

Now come back to your breathing, and to the room around you.

In a moment, we'll finish.

Notice how you feel now, without needing it to be different.

Good moments go by quickly. Noticing them is how they stick. You can come back to this whenever things are fine and you want them to stay that way.

When you're ready, open your eyes, and carry on with your day.