 Good morning. I thought I would share a meditation with you this morning that Is really intended to nurture to nurture positive and and to help you tune in to positive emotions and Notice if you have them going on or purposely creating them and I would say at this time of the year a lot of feelings come up that can be more on the negative scale and Sometimes it's nice to have a practice that allows us to turn into Tune into some positive emotions. I was reading a book last night by banana Yoshimoto called mushy mushy and the last few lines of the book I thought Um We're so Related to this practice and I'll share them with you as I called out to her silently I found myself holding up holding something within me that could only be described as enormous happiness as Though a star had fallen twinkling straight into my chest Nothing had changed The clouds hadn't disappeared But my heart was replete with something like an answer Hmm So what I love about this is it shows You know, she says enormous happiness feeling an enormous happiness Feeling it right in your chest regardless of What the external Could be And here's a practice that allows us a little taste of creating, you know that Star hitting us right in the chest a kind of feeling So it's called feel good and we're gonna go for I don't know put eight minutes or so. Okay So you can do this practice sitting up or is sitting or standing whatever works for you Regardless, let's get our feet grounded Take a moment to lengthen your spine and the back of your neck So that's moving upwards like you're being pulled towards those stars And we'll relax down by relaxing our forehead Relax the space behind your eyes Relax your jaw Relax your shoulders So you're in this upright and alert posture, but also relaxed Let me relax the shoulders some more time So do this practice up to you if you want to open your eyes or close your eyes, but notice if Positive emotions exist right now. So can you scan the inside of yourself and Notice if you feel any positive emotions. So are they are they they are ready and If so focus on them Even if they're small And really subtle sometimes we have Positive emotions within our body, but we give so we have a negativity by us So we give more attention or more weight to the negative emotions So let's try and say hey positive emotions. You're special too. I'm noticing you so notice if they do exist and Our job in this meditation is to just focus on the emotions being very very interested And where they are Where you experience it? If it's moving now, it could very well be that you didn't come here with any positive emotions So there's a couple ways that you can create them So the first is bring to mind Someone something Somewhere an image in your mind's eye of something that gives you great feelings So imagine that image and then notice What positive emotions it brings up and then bring all your attention to the positive emotion So can you create it and if it fades bring that image back again to evoke the feeling and then focus on the feeling and Whatever way it exists for you Feel good. If your mind gets pulled away by other thoughts Emotions other images let that be in the background and your work is to create a positive image to provoke and focus on positive emotions another way to create positive emotions is to Say a word or phrase to yourself That sparks some positive emotions Some might be a motivating Statement like you've got this They'd be you know Sometimes I like to think about my dad Just calling me care. I just hear that over and over again and it sparks Some positive emotions. So see if that works for you use a word or phrase Or sometimes even just naming an emotion like compassion The light and seeing if that sparks any good feelings Then we're riding that feeling for as long as it's there. Feel good. That works. There's some people Is to put a smile on your face the smiling Create positive emotions. If so try smiling Notice the emotion and focus on the motion for as long as it's there in whatever shape or form it is coming up as The smiling and if the positive emotion wanes Smile again no matter what else is going on You can evoke positive emotions. Look at you Incredible skill It's a little unfair to bring up that towards the end of the meditation But some of us have a switch which is just that feel good And you immediately feel good if you do flip your switch and focus for this last minute whichever A way works for you to get it Let's focus on Feeling good as if the most beautiful Good feeling star Fell and Landed right in your chest. It didn't burn you instead. It just filled you with good feelings And you weren't just focusing on those feelings in your body Feel good Beautiful So you can keep holding on to these feelings if you like you can carry them into meetings are going to gatherings that you're going to Or the more quiet space if you're not going to a gathering. So I my biggest wish is that you're able to contact and nurture Some good feelings Because we all know the negative ones are there But let's give some weight and attention to the good ones and see how it changes How we feel How we carry ourselves How we do our work And how we treat others in this world. I'd love to see what feel good Looks like in your life Thank you for sitting with me. Happy holidays. Hmm. Bye