Learn how to live more peacefully



A pink lotus flower and lily pads with saturated color

This week’s blog is a contribution by Michelle Morris:

When I was a young child I would imagine going to a place with animals that I loved, this gave me a deep feeling of calm and safety.

We all have the capacity to create positive mental images and positive mental talk, which can trigger positive emotional body feelings. We can use this natural capacity, which is particularly accessible for children, to develop mindfulness. So with the mindfulness practice of Nurture Positive we get to focus on things that are pleasant and enjoyable, while at the same time cultivating positive feelings and developing mindfulness skills; concentration/attention and equanimity.

Nurture Positive/Focus on Positive, is part of the Basic Mindfulness System developed by the innovative mindfulness teacher Shinzen Young. There are a vast range of practices throughout history and different cultures, which come under the umbrella of Nurture positive. What these practices all have in common is intentionally creating and holding positive content in our subjective world of thoughts and feelings. Some examples are lovingkindness/Metta, Diety yoga, The Catholic Rosary, visualisations, affirmations, gratitude, self-compassion and forgiveness practices.

The Dalai Lama was shocked to discover low self-esteem is a widespread experience of people in Western culture. Perhaps this is why self-compassion and forgiveness practices have become popular. They can be a powerful antidote to self-criticism, self-hatred and feelings of unworthiness, and can develop compassion and self-love, which we can then extend to others.

The traditional Buddhist practice most commonly taught with mindfulness is lovingkindness practice. The Buddha taught this practice to a group of monks after they became very frightened of the dangers in the jungle, where they were trying to meditate. Roger Walsh comments on this “smart psychologist that he was, the Buddha realised that fear and love displace each other, and that if the mind is filled with love fear is swept away”.

Aside from the traditional phrases of the lovingkindness practice, we can also create a personalised nurture positive practice. We can choose a specific positive feeling, positive behaviour or positive cognition we would like to cultivate. For example a mother was having a struggle with her young son’s morning routine, and not feeling good about her reactivity. I instructed her in the Nurture Positive technique. She created positive words, and a positive image to help connect her with the positive feelings she wanted to cultivate. She describes the benefits she found from practising this:

“The Nurture Positive meditation has ended up wonderfully for my full-time time with my son. I did manage to use it and it made a huge difference to my ability to notice and control my tone and attitude”.

The mindfulness practice of Focus on Positive is not the same as positive thinking. We are not trying to suppress, fight with or get rid of “negative”, but give total permission to the non-positive to arise if it wants to, allowing it in the background whilst intentionally focusing on the positive content.


Weekly practice idea:

Think of a time when you felt cared about, loved. It may have been by a person, a pet, spiritual figure, or nature

Hold the image of the person, or other

If there is a name of that person, that helps you to connect with positive feeling, think of that

Feel any pleasant sensations of being cared about, loved

Then shift to an image of someone you have loved and hold that feeling.

By gently focusing back on the positive content, each time the mind is distracted we are developing concentration. By allowing distractions, including “negative” ones to arise and pass away, we are developing equanimity.

Michelle Morris