Real Happiness Week Three: Day 16: Meditation on Positive Emotions

Today we work with positive emotions and pay attention to that experience. As Sharon says, we need to find and nurture the positive parts of ourselves. Too often we do focus on what is negative and unpleasant.

Here we bring to mind a moment of pleasure or positivity that we have had recently. It can be something small like enjoying a cup of fresh brewed coffee or something more, like a friend who listened to you in a way you needed to be heard. We pause with this moment, tapping into how the body feels. What sensations are present? Open up to these, accept and explore. These feelings may shift and change. Acknowledge and accept them all. This is your direct experience and no one else’s.

For me in this practice today, I brought to mind our cat, Mr. Ditto, who passed two years ago. I could remember the pleasurable experience of being with him. The way his purr was loud and meditative. I know how calm that would make me feel. He would place his head on my wrist or hand, purring away and it felt comforting. I could actually feel this sensation on my right hand and wrist. He was a large cat so the weight of sitting on me was the same experience as the weighted blanket I currently have. My heart felt warm and open. Within me, surprisingly there was no sadness, but the warmth of the unconditional love he had for me (for all of us). As I write this, I do find a tinge of sadness in my eyes and a slight tightness in my chest. And, thoughts straying to “Why did he leave us so soon?” I can attend to these feelings as well as needed.

When we bring interest, curiosity, and attention  to all that we experience throughout the day, it helps us to lead a more mindful and full life.

This meditation is found on page 129 in Sharon’s book.


Recommended reading for Week Three of the Challenge is pages 112 – 122 and pages 137– 144 in the second edition of the book, “Real Happiness”.






Deb Phelps

Deb Phelps

Deb Phelps is a certified Mindfulness and Meditation Teacher, and Practitioner since 1980. She is also a Mindfulness Coach, Sound Energy Practitioner, and Yoga Specialist who uniquely assists her clients to overcome stress, anxiety, PTSD, grief, and other life situations so that they can once again live purposeful, joy-filled lives. Deb has overcome significant life challenges aided by a variety of mind-body-spirit practices. By diligently using these tools over many decades, she found a life of contentment and equanimity. Through extensive education and life experience, including living for one year in a spiritual community, she assists and inspires others to do the same. ~ Deb Phelps, C.MI, MMT, E-RYT500, LVCYT, YACEP

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