Browse
Top articles
How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
Already have an account?
00:00
00:00
Negativity Bias
In this meditation, we'll practice rewiring the brain to savor and appreciate more of the "good" moments in our life, and not endlessly ruminate on the "bad "moments.
Let's begin by finding a comfortable posture. This could be sitting, standing, or lying down. If it's comfortable, you can close your eyes. And we'll take one deep breath together. In through the nose.
And slowly out through the mouth. Invite the jaw to relax. Letting the shoulders be at ease. And letting the belly and hands soften. Just checking in with the body and seeing if there's anywhere that you're still gripping or tensing.
As the body starts to relax, the breath can fall back into its natural rhythm. And let's collect our attention at the breath for a few moments. Just feeling the belly as it inflates with an inhale. And deflates with an exhale. In this meditation, we're working with the negativity bias.
And one way we can combat the negativity bias is by focusing on and really allowing ourselves to feel what is good. So take a moment to bring to mind something that makes you happy. Maybe a relationship or a recent event that happened, sense of pride, connection, love, intimacy. And as you bring that to mind, notice if there's already a state shift and where you start to feel something internally, an emotion, sensations, lightness, warmth. ease, safety.
And instead of turning away from those feelings or dismissing them, really allow yourself to experience it, to even amplify it. What is it like to feel good right now? And feel as though you're, you're taking it in, you're absorbing it like a dry sponge taking in water. Let the sensations permeate your body. And with every breath, breathing it in more deeply. Giving yourself permission to feel good.
Let's take one more deep breath together. In through the nose. Out through the mouth. And when you're ready, you can open your eyes again. Great job.
As you go about your day, notice when the negativity bias comes up or when you feel like you're just dismissing good experiences. This is our tendency. But instead, really try to appreciate them while they're there and feel them more deeply. This will help them rewire the brain to not just dismiss those events as they're happening. Thank you for your practice.
And until we talk again, take care.
Meditation
4.5Negativity Bias
In this meditation, we'll practice rewiring the brain to savor and appreciate more of the "good" moments in our life, and not endlessly ruminate on the "bad "moments.
Duration
Your default time is based on your progress and is changed automatically as you practice.
Let's begin by finding a comfortable posture. This could be sitting, standing, or lying down. If it's comfortable, you can close your eyes. And we'll take one deep breath together. In through the nose.
And slowly out through the mouth. Invite the jaw to relax. Letting the shoulders be at ease. And letting the belly and hands soften. Just checking in with the body and seeing if there's anywhere that you're still gripping or tensing.
As the body starts to relax, the breath can fall back into its natural rhythm. And let's collect our attention at the breath for a few moments. Just feeling the belly as it inflates with an inhale. And deflates with an exhale. In this meditation, we're working with the negativity bias.
And one way we can combat the negativity bias is by focusing on and really allowing ourselves to feel what is good. So take a moment to bring to mind something that makes you happy. Maybe a relationship or a recent event that happened, sense of pride, connection, love, intimacy. And as you bring that to mind, notice if there's already a state shift and where you start to feel something internally, an emotion, sensations, lightness, warmth. ease, safety.
And instead of turning away from those feelings or dismissing them, really allow yourself to experience it, to even amplify it. What is it like to feel good right now? And feel as though you're, you're taking it in, you're absorbing it like a dry sponge taking in water. Let the sensations permeate your body. And with every breath, breathing it in more deeply. Giving yourself permission to feel good.
Let's take one more deep breath together. In through the nose. Out through the mouth. And when you're ready, you can open your eyes again. Great job.
As you go about your day, notice when the negativity bias comes up or when you feel like you're just dismissing good experiences. This is our tendency. But instead, really try to appreciate them while they're there and feel them more deeply. This will help them rewire the brain to not just dismiss those events as they're happening. Thank you for your practice.
And until we talk again, take care.
Meditation
4.5Duration
Play in-app
Scan the following QR code with your camera app to open it on our mobile app
Similar to this
More from this teacher
Get Unlimited Access
Start your mindfulness journey today.
A Mindfulness Plus+ subscription gives you unlimited access to a world of premium mindfulness content.
- Over 1,800 meditations, sleep, calm music, naturescapes and more
- Daily mindfulness video meditations 365 days a year
- 100s of courses and tools to help manage anxiety, sleep and stress
Email Missing
We couldn’t detect your email with the SSO provider you have selected.Mindfulness Guarantee
We are here to make a positive impact on the world. We never want to sell you something that hasn’t helped you live a better life. That’s why if you’re unhappy with any purchase from us, you have 30 days to get a full refund and your money back.
If you subscribed to Mindfulness Plus+ and are unhappy with your purchase, please get in contact with us within the 30-day period and we’ll refund your purchase.
Learn more about our Mindfulness Guarantee.
Mindfulness
Bring balance into your everyday life.
We believe in a world where everybody has access to the life-changing skills of mindfulness.
- 2,000+ Guided Meditations
- Daily Coaching
- Sleep Content
- Mindful Exercises
- Mindful Radio
- 10+ Courses from world-class teachers
Private Browsing
Added to your cart!
Special Offer
Mindfulness
🎉 This purchase will qualify you for an exclusive discount!
Congratulations on taking the first step towards a more mindful life! As a token of our appreciation, we want to offer you an exclusive opportunity to upgrade to Mindfulness Plus+ for a price you won't find anywhere else.
Mindfulness Plus+ is our premium membership that includes everything you need to learn mindfulness and keep practicing throughout all stages of life.
- 2,000+ guided meditations from world-leading teachers
- Daily video coaching from mindfulness experts
- Sleep meditations, music and soundscapes
- Mindful exercises like breathworks, gratitude and journaling
- Mindfulness podcasts, talks and expert Q&As
Take this exclusive offer to further your mindfulness skills and experience deeper levels of well-being.
Mindfulness
Annual membership
$0
Hear from our members
Just a small sample of the life-changing 5-star reviews we get on a daily basis.
Vidyamala’s tips on catching anger as it’s happening or about to happen are great - clear, practical, and doable.
- Vicoir
The little talks before the meditations are priceless. It's like I've found my peeps. The topics, the quotes, the goals—it all makes so much sense to me, things I want to be thinking and learning about. Most importantly, the meditations are kindness-centered, which I love. It feels like a new way to approach meditation.
- Lauren
Incredible, easy to navigate app. I would highly recommend this app to anyone who wishes to reduce stress and anxiety or simply as an aid to improve overall mental health.
- Kirtus
I love how the app gives me pointers to new things to explore.
- Lydia
So calm and soothing. I love the new bundle with Kelly Boys, she’s brilliant!
- EJ
Better than Headspace. I've had the paid version of both apps, and I must say I enjoy this one better.
- Gina, Plus+ Member
Vidyamala’s tips on catching anger as it’s happening or about to happen are great - clear, practical, and doable.
- Vicoir
The little talks before the meditations are priceless. It's like I've found my peeps. The topics, the quotes, the goals—it all makes so much sense to me, things I want to be thinking and learning about. Most importantly, the meditations are kindness-centered, which I love. It feels like a new way to approach meditation.
- Lauren
Incredible, easy to navigate app. I would highly recommend this app to anyone who wishes to reduce stress and anxiety or simply as an aid to improve overall mental health.
- Kirtus
I love how the app gives me pointers to new things to explore.
- Lydia
So calm and soothing. I love the new bundle with Kelly Boys, she’s brilliant!
- EJ
Better than Headspace. I've had the paid version of both apps, and I must say I enjoy this one better.
- Gina, Plus+ Member
Vidyamala’s tips on catching anger as it’s happening or about to happen are great - clear, practical, and doable.
- Vicoir
The little talks before the meditations are priceless. It's like I've found my peeps. The topics, the quotes, the goals—it all makes so much sense to me, things I want to be thinking and learning about. Most importantly, the meditations are kindness-centered, which I love. It feels like a new way to approach meditation.
- Lauren
Incredible, easy to navigate app. I would highly recommend this app to anyone who wishes to reduce stress and anxiety or simply as an aid to improve overall mental health.
- Kirtus
I love how the app gives me pointers to new things to explore.
- Lydia
So calm and soothing. I love the new bundle with Kelly Boys, she’s brilliant!
- EJ
Better than Headspace. I've had the paid version of both apps, and I must say I enjoy this one better.
- Gina, Plus+ Member
I am very new to meditation, and am so happy that my first introduction to it has been through this app
The first session was fantastic. I feel safe. And supported. Almost like having someone helping me through my difficult time. I’m very grateful for this app.
- Babi
You get a lot of useful tips for handling stress and anxiety in 'real life'.
- Joy
Highly recommend.
- Humanfrst
Kelly Boys is hands down the best. Everytime I click on one of her guided meditations I get excited for the calmness that lies ahead.
-
I am very new to meditation, and am so happy that my first introduction to it has been through this app
The first session was fantastic. I feel safe. And supported. Almost like having someone helping me through my difficult time. I’m very grateful for this app.
- Babi
You get a lot of useful tips for handling stress and anxiety in 'real life'.
- Joy
Highly recommend.
- Humanfrst
Kelly Boys is hands down the best. Everytime I click on one of her guided meditations I get excited for the calmness that lies ahead.
-
I am very new to meditation, and am so happy that my first introduction to it has been through this app
The first session was fantastic. I feel safe. And supported. Almost like having someone helping me through my difficult time. I’m very grateful for this app.
- Babi
You get a lot of useful tips for handling stress and anxiety in 'real life'.
- Joy
Highly recommend.
- Humanfrst
Kelly Boys is hands down the best. Everytime I click on one of her guided meditations I get excited for the calmness that lies ahead.
-
Thank you for joining us
Congratulations on your subscription! Dive into the full library and enjoy all it has to offer.
Claim your free access
Create a mindfulness account and we’ll unlock this premium session in your account forever.
Start a free trial to play this session
7-Days free trial, cancel anytime.
Finish personalizing your account
Complete a few quick questions to make your own personalized mindfulness plan.
Sign up or login to your mindfulness account to proceed.
Sign up or login to your mindfulness account to proceed.
Mindfulness
One membership to gain access to a world of premium mindfulness content created to help you live happier and stress less.
- 2000+ Guided Meditations
- Courses from world-class teachers
- Resources for Stress + Anxiety
- Breathing exercises, gratitude practices, relaxation techniques
- Sleep meditations, playlists, stories
- Mindful talks, podcasts, music, nature sounds