Taking in the Good are practices that help you to change your brain so that you focus on taking in the good an on the positive parts of your life. You learn how to shift your attention from those things that are unpleasant and draining to those things that are pleasant and nourishing.
A Day in Your Life. Write down everything you have done so far today, one thing per line. Next to each, write: P for things that were pleasant. U for things that were unpleasant. N for things that were neutral. When possible, engage in pleasant moments.
Things that Nourish or Deplete You. Make a list of things that nourish and deplete you. Plan to do more of the things that nourish you, and less of the things that drain you.
Doing What You Enjoy. Sometimes you forget what you like to do. Do something you enjoy doing today, such as spending time with friends, family or pets, doing a hobby, spending time outside, or taking a nap.
Your Basic Needs. Even on difficult or hard times, consider what basic needs are being met for you right now. Ask yourself, can you: See? Hear? Eat when you’re hungry? Breath clean air? Sleep in a bed? Wear clean clothes?
What is Working Right? Focus on what’s going right instead of what’s going wrong. Come up with a list of two or three things that are going right in each of these areas: Family (including pets). Friends. Health. Strengths. Abilities. Talents. Gifts.
Planting Seeds is a way to think about doing those things that nourish and support your health and well-being. Reflect on what you have done to plant seeds this week. What are five things you can do in the next few days that will nourish and support you?
Pulling Weeds is a way of getting rid of that which drains and depletes you. Think of five weeds in your life right now – those people, places or things that drain and deplete you. Consider pulling the weeds in your life.
Have a Beneficial Experience with HOT. H = Have a beneficial experience. To start a fire, you need oxygen, wood, and matches. To have a happy, healthy life, you need to have positive and beneficial experiences. Notice a positive or pleasant experience or create one. Examples: listen to a favorite, positive song to listen to, or prepare a healthy meal.
Open to a Beneficial Experience with HOT. O = Open. When having a beneficial experience, be open to all you can during the experience. Stay with it as it takes place. Let it become more intense. Example: listen to a song with your senses.
Take in the Beneficial Experience with HOT. T = Take in an let a beneficial experience become part of you. Let it sink in like water gets absorbed into a sponge. Example. Take in and savor the sweetness of the song. Let it stick to you.