[popup url=”http://www.psychotherapynetworker.org/symposium/2015/rich-hanson-short/?utm_source=WhatCountsEmail&utm_medium=Psychotherapy%20Networker+PN%20Spotlight&utm_campaign=120714%20Sunday%20Blog%20Symp%2015%20PLC%201″ height=”400″ width=”900″ scrollbars=”yes” alt=”popup”]Here[/popup], Rick Hanson, mindfulness expert, talks about the principle of Taking in the Good. Taking in the good is all about letting positive experiences, whether organic or created, sink in and have lasting value – literally rewiring your brain for increased happiness. He breaks it into these three steps:
1. Have a good experience – noticing positive experiences (something positive happens and you simply take notice) or creating positive mindset (bringing to mind compassion for others or a memory of personal strength or gratitude)
2. Installation/enriching phase – get the neurons to continue “firing together” so they can “wire together” by enhancing the duration or intensity of a positive experience, really FEELING it emotionally or physically
3. Absorbing – sense the experience sinking into us and becoming part of us – Rick gives the examples of feeling it like a warmth sinking into the body or thinking of it as soaking into yourself like a sponge.
One simple technique I use with my clients to begin shifting their focus is to write down three things they are grateful for or proud of every night. The key is to spend some time feeling the emotions associated with gratitude or other positive things in your life.