This week an unusual thaw with rain and fog came to the Midwest and obliterated the landscape and winter recreation. Ice melted on rivers and lakes, ski trails turned to mush and then to ice, and winter enthusiasts started worrying about upcoming plans and events.The practice this week is to Take in the Good, even as the natural world challenges us. When the weather turns foul, our plans could easily be foiled, our moods dashed, our relationships tested.
Dr. Hanson reminds us that the human brain has a built-in negativity bias and that historically our survival depended on our sensitivity to real or potential danger and misery. The mind attuned to danger takes precautions against predators and invaders, gathers and stores food and firewood in preparation for winter's scarcity, protects and defends offspring not yet able to defend themselves. At best we end up with safe and secure families and nations, at worst we end up with jealous, selfish and paranoid habits and institutions on one hand, and technology-enslaved helicopter parents who refuse to let their children grow up on the other.
When we temper the negativity bias with attention to the good, our moods improve, our relationships improve, and our resilience in times of stress improves.
My suggestion is to pay closer attention to sensory experience and take delight in the colors, sounds, textures, and aromas in the environment. For instance, this week to distract myself from the black snowbanks and salt-encrusted pavement, I turned my attention to the sky which happened to be a brilliant blue that day. In turning my gaze toward the good, more good was revealed--the sight of a bald eagle circling over the river--a common sight in Eau Claire, WI to be sure--but one easily missed if focus remains on the ugly roadways in a January thaw. Another example is the fog that comes when humidity is high and temperatures are low. The color of the fog is whitened by the snow below and begs for wool of the same hue to knit a cozy sweater.
The mindfulness practice for this week is to notice, name and recall positive experiences. Martin Seligman, founder of Positive Psychology, advocates this practice and recommends making at least three observations per day. You can note them in a journal or on a calendar. A nice project that could be done with a child or an elderly parent is to write down a nice experience each day and add the notes to a special jar. The "piggy bank" can be opened on a future rainy day.
I like to collect my observations and organize them into sensory poems like this:
Pink fleece, classmates clowning, cello ensemble seeps into hall
Black dog, lazing in the sun, warmth thaws my icy fingers
Green spruce, quivering with jays, shadow protects snowy path
Blue sky, eagle soaring, indoor fountain babbles
Gray fog, squirrels checking stashes, dry corn changes places
Brown fur, girl drying her horse, friends giggle ready to dance
Red sweater, everyone working, quiet comforts
Staying focused on the here-and-now experience reduces worry, naming reduces judgment, and description deepens appreciation. Notice the good all around and you will notice "its all good."
Have a week filled with many sensory details! Keep working on being for yourself and taking in the good.
