Practices to reinforce attitudes you wish to have more of.

1. Think of an attitude would you like to have more often in your mind, maybe write this down. For example, you may wish to have a kinder attitude toward others. Sit comfortably and gently bring into your mind the sentences

"Choosing kindness" (or whatever attitude you want to have more of in your mind) As you repeat this sentence several times feel your genuine desire to increase this attitude in your mind.

then bring into your mind the sentence -

"Letting go of meanness and intolerance" (or whatever you want less of in your mind) 

Be kind and patient with yourself, gently encouraging and connecting to the attitudes you want more of, displacing the unwanted attitudes.

2. Gratitude

Bring into your mind three things that you are grateful for in your life or that make you feel happy now.

Hold each thing in your mind for a few moments and let the feeling ‘soak in’

Notice how you feel

Practice Daily