“I Like” Meditation
- Find somewhere comfortable to sit, or go outside somewhere to walk around. You don’t have to be any place special, but make sure you’re safe while you practice the exercise.
- Breathe mindfully as you sit or walk. Tune into the feeling of oxygen flowing through your nose, expanding and contracting your belly. Focus on the sensation of your feet or body touching the ground. Ground yourself, notice the weight of your body, and consciously connect to the ground below you. Keep your eyes open for this meditation.
- If walking, walk at a comfortable pace. If sitting, be still and simply observe. Look around your area for things you like. You don’t have to fully love or feel immensely moved by the things around you; but when we bring our awareness to the details around us, we’re pretty good at determining what we do and do not like. Each person has certain sights, sounds, tastes, and feelings that they enjoy more than others. Liking something can be as vague as liking the shape or color of something, without feeling the same way about the item itself as a whole.
- Whenever you notice something that you like, say to yourself “I like that shirt,” or “I like the color aquamarine,” or “I like the sound the rain makes.” Each time you note something that makes you happy, you get to know your own likes and needs more deeply. Do not dwell on details you don't enjoy. Only note the elements around you that you find pleasant.
- This is a fun practice to challenge yourself to find things around you that you like. Sometimes we can get disconnected from the many wonderful elements of happiness around us, so practice tuning-in to the environment around you to discover a few new things to like in each moment!
Remember, there’s no right or wrong way to do this exercise. Challenge yourself to do it for a few minutes each day. Listen to your intuition and observe what you do and do not like. Try to be nonjudgmental, and if you find yourself criticizing or labeling, bring yourself back to the present moment with your breath and the sensation of being connected to the ground. Once you’re grounded and centered, return to observing things you like in each moment.