Creating a positive attitude script 1

Most of us have a natural tendency to become negative and blame ourselves for everything that goes wrong in life. And we tend to blame others for our own suffering.

To break free from this habit, you need to create a more optimistic outlook.

In this exercise, you will use mindfulness to tune in to your feelings of hope and optimism. By noticing your feelings and your reactions to them, you will be able to shift your perspective and be more accepting of yourself and the world around you.

Find a comfortable posture and place your hands lightly on your knees, elbows down.

Notice the sensations of the body, as though you are really listening to the body and tuning in to its messages.

Bring to mind what makes you feel hopeful, and breathe in gratitude.

Next, notice what makes you feel fearful, and breathe in sadness.

Then notice what makes you feel excited, and breathe in joy.

Close the eyes and bring your attention to your heart. Notice the beat of the heart and how it creates energy in the body.

What does it feel like to have a strong heartbeat? What does it feel like to feel weak? Notice how the heartbeat can change your energy level, from calm to agitated.

Open your eyes and begin to notice your thoughts. Do they appear to be arising more from your thoughts than from your senses?

As you notice these thoughts, try to recognize if they are based on reality or if they are rooted in a story you tell yourself about the world. For example, if you are thinking, “I am bad at math,” try to find out the truth.

Ask yourself, “What does math teach me?” This will bring you closer to the reality of the matter and help you see the thoughts as separate from your real self.

Begin by recognizing when you are having a negative thought and noticing it, “Hmm, that’s a negative thought.” Then pause and consider if this thought is really helpful or just an excuse to beat yourself up.

Try to remember a time when you felt happy, and then try to see if this emotion can serve as an example of a positive thought. For example, you might think, “I felt happy when I saw my friends.”

See if you can practice this kind of observation throughout the day. You can begin by noticing these thoughts while you are doing a task that doesn’t require much attention.

Then move to more difficult tasks that require you to be present. This will help you connect with your true self, the part that is always present.

If you want to practice this exercise every day, choose one of these: to be more accepting of yourself and the people around you, to notice the power of love, to appreciate the joy in living.

When you are ready, open your eyes, bring your awareness to the breath, and notice how you feel.

Creating a positive attitude script 2

When you engage in mindfulness, you can create a positive attitude. When you are negative, you are less capable of noticing what’s good in your life.

You can cultivate positivity through meditation and your daily activities.

Bring awareness to the present moment, starting with the physical body and going through the senses. Notice the experience of your body right now, and notice whether you are relaxed or tense.

Recognize the thoughts that arise and are aware of your emotions, whether you are calm or feeling upset. Notice what is going on inside of you.

Recall a time when you felt happy. Bring your attention to that feeling. You can focus on the happiness, or you can be with the experience of it.

You can notice how you experience the emotion of happiness in your body. Does your chest lift, do your shoulders relax? Do your muscles feel energized or are they tight? Is your face smiling or frowning?

Notice how your body is affected by the experience of happiness. Feel the pleasantness.

If you can’t find happiness, you may be searching for it. You may have experienced it in the past but forgotten it. Bring your attention to a memory.

Think of a time when you were happy. What did you feel? What did you see? What did you hear? How did it feel in your body?

After a minute or two of remembering this feeling of happiness, notice whether you are sad. Does your chest tighten, do your shoulders slump? Are you frowning?

Recall a time when you felt sad. Think of the feeling. What was it like in your body?

After a moment of recalling a time when you felt sad, notice whether you are angry. Does your chest constrict, do your arms clench? Are you clenching your teeth?

Recall a time when you felt angry. How did it feel in your body?

After a moment of remembering a time when you were angry, notice whether you are anxious. Does your body feel cramped, your mind racing? Are you having trouble breathing?

Recall a time when you felt anxious. What was it like in your body?

After a moment of recalling a time when you were anxious, notice whether you are afraid. Does your chest feel heavy, does your heart race, your legs tremble? Are you experiencing any physical symptoms?

Recall a time when you felt afraid. What was it like in your body?

After a moment of recalling a time when you felt afraid, notice whether you are irritated. Does your chest feel tight, your stomach clenched?

Recall a time when you felt irritated. What was it like in your body?

After a moment of recalling a time when you felt irritated, notice whether you are worried. Does your body feel tense, your jaw clenching?

Recall a time when you felt worried. What was it like in your body?

After a moment of recalling a time when you felt worried, notice whether you are lonely. Does your chest feel empty, do you feel isolated?

Recall a time when you felt lonely. What was it like in your body?

After a moment of recalling a time when you felt lonely, notice whether you are bored. Does your body feel tired, your mind numb?

Recall a time when you felt bored. What was it like in your body?

After a moment of recalling a time when you felt bored, notice whether you are depressed. Does your body feel exhausted, do you feel like there’s no purpose to life?

Recall a time when you felt depressed. What was it like in your body?

After a moment of recalling a time when you felt depressed, notice whether you are stressed. Do your muscles ache, your mind racing, your heart pounding?

Recall a time when you felt stressed. What was it like in your body?

After a moment of recalling a time when you felt stressed, notice whether you are hopeful. What was it like in your body?

Recall a time when you felt hopeful. What was it like in your body?

After a moment of recalling a time when you felt hopeful, notice whether you are excited. What was it like in your body?

Recall a time when you felt excited. What was it like in your body?

After a moment of recalling a time when you felt excited, notice whether you are confident. What was it like in your body?

Recall a time when you felt confident. What was it like in your body?

Creating a positive attitude script 3

As a friend recently shared, “I have had a lot of issues over the years. And I have gotten a lot of advice, some of which has been good, and some of which has been bad.”

With mindfulness, you can use this insight to improve your relationships. The idea is to be present in your own life, rather than waiting for the world to change before you can live fully in the moment.

In this exercise, you will explore a few ideas about self-care. You may consider how to take care of yourself, to take better care of yourself, or to remember that taking care of yourself is a priority.

Close your eyes and find a comfortable posture in which to sit. Invite gentleness into the body. As you settle the mind, notice how the body feels.

Now bring to mind the importance of self-care, particularly when it comes to nurturing your emotional well-being. Notice what it feels like to be self-aware.

Ask yourself what you value about yourself. You may value your friendships, your health, or your family. Or you may see yourself as a whole being, with both strengths and challenges.

Consider what you would like to develop and offer a statement or phrase to yourself about that. For example, you may want to develop patience.

Now, in your head, say the phrase out loud: I take care of myself. Repeat this phrase several times, pausing to rest the mind and body.

Then, turn inward. What are the ways that you can take care of yourself? Begin with the body. What can you do for your physical needs? For example, if you don’t eat well, you can begin to eat healthier.

If you don’t exercise, you can begin to work toward regular fitness. If you are feeling overwhelmed, you can set aside time to get things done. If you have a tendency to worry, you can take a moment to breathe and find peace.

As you continue to rest in your body, your mind, and your emotions, think about the ways that you can take care of yourself.

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