What Does it Mean to "Take in the Good"?

To “take in the good” is a concept put forward by Rick Hanson in his book Just One Thing: Developing a Buddha Brain One Simple Practice at a Time.  This practice can assist you in staying steady if you find yourself off-balance, activated, or shut down.  It can also counteract our natural negativity bias.  That bias is a wired-in protection.  It is good to listen to and acknowledge; however, you don’t have to live there! 

Taking in the good is about soaking up an experience that you might ordinarily allow to pass right on by.  It begins with a pause and slowing down, followed by a review of an experience that has already happened or a conscious witnessing of something happening in the moment.  

What Hanson suggests is that you truly feel and enjoy the experience.  He writes, “Soften and open around the experience; let it fill your mind; give over to it in your body.” 

Allow your senses to engage.  For example, if you are recalling a delicious meal that you ate earlier in the day, recall the taste, smell, texture, temperature, and sight of everything you ate.  If that meal involved any sounds, hear them once again! 

Hanson also suggests that you “intend and sense that the good experience is sinking into you.”  Your imagination can assist you here.  You can sense a warmth radiating throughout your body, visualize it enveloping you in golden light, or picture your heart opening. 

The more you practice taking in the good, the more impactful it is.  It has a cumulative effect.  Mornings and evenings – before getting up or right before bed – are great times to take in the good to set yourself up for a lovely day or a restful night’s sleep.