3-Minute Goodness Noticing Practice

Time needed: 3 minutes (1 minute each)

Setting: Any moment during your day

Purpose: Cultivating awareness of life's positive aspects

Pause & Anchor (60 seconds)

What: Find a comfortable position, place feet on floor or hands on lap. Take three deep breaths while silently saying "I am here now."

Notice: The sensation of your breath, where your body makes contact with surfaces, any background sounds.

Why: Creates deliberate interruption to automatic thinking, establishes present-moment awareness, calms nervous system.

Goodness Scan (60 seconds)

What: Gently scan your immediate experience and recent past for something positive:

- One small pleasure you've experienced today

- Something you're grateful for in this moment

- A tiny achievement or progress you've made

Notice: Where in your body you feel the positive response, how recalling good things shifts your energy.

Why: Counteracts negativity bias, strengthens positive neural pathways, builds gratitude practice.

Savor & Extend (60 seconds)

What: Select one positive element from your scan. Deliberately:

- Replay it in detail in your mind

- Amplify the positive feelings associated with it

- Imagine sharing it with someone who would appreciate it

Notice: How intentional savoring deepens the positive experience, where warmth spreads in your body.

Why: Extends positive emotions, deepens their impact, creates lasting resources.