Counting the Ways: A Mindful Practice for Cultivating Happiness

Introduction:

Our minds have a natural tendency to gravitate towards what went wrong or what might go wrong. This focus on potential danger is actually part of our brain's ancient efforts to ensure our survival. However, when negativity ensnares your attention, much that is right in your world goes unnoticed. It takes effort to remember what is going well. The encouraging news is that a little effort reaps a lot of happiness, so why not choose to do so? This exercise invites you to intentionally shift your focus and cultivate a deeper awareness of the good in your life.

Exercise:

1. Settle In: Find a comfortable and quiet place. You can sit, lie down, or even stand. Take a few deep, grounding breaths, allowing your body to settle.

2. Acknowledge the Tendency: Briefly acknowledge your mind's natural pull towards worries or difficulties, without judgment. Just notice that this tendency is present.

3. Shift Your Focus: Now, gently and intentionally shift your attention. Bring to mind something simple that is going well in your life right now. It doesn't have to be monumental; it could be the comfort of your chair, a pleasant scent, the warmth of your morning beverage, or a kind word you heard.

4. Engage Your Senses (Mindful Gratitude): As you focus on this good thing, allow yourself to fully experience it.

   • What sensations accompany it in your body?

   • What thoughts arise that are positive or appreciative?

   • What emotions does it evoke?

   • Savor this experience for a few moments.

5. Expand Your Awareness: Begin to "count the ways". Bring to mind another good thing, and then another. Allow them to emerge naturally, or actively recall things you are grateful for or that are going well. Keep in mind, it takes effort to remember what is going well.

6. Record the Good: If you like, keep a small journal or a notepad nearby. After your meditation, take a moment to record the good things you noticed. This simple act reinforces the positive focus.

7. Share and Grow Happiness: Consider sharing your list with a trusted friend or loved one. You can also invite them to recall goodness in their own lives. As you do this, watch happiness grow, both within you and in your connections with others.

Conclusion:

Our minds are powerful, and we have the capacity to choose where we direct our attention. By making a conscious effort to remember what is going well and "counting the ways", you can cultivate more happiness and shift your perspective from worry to well-being. This mindful practice helps you appreciate the richness of your life, one good thing at a time.