Taking in the Good: The Science of Savoring Life’s Positive Truths

In their book, Buddha's Brain, Hanson and Mendius (2009) explain one of the paradoxes of being human: our brains are wired to notice the negative far more readily than the positive. From an evolutionary standpoint, this bias kept our ancestors alive—spotting the danger in the bushes mattered more than savoring the wildflowers beside the path. But in our modern lives, this “negativity bias” often means we miss the abundance of small, nourishing experiences that can help us feel grounded, connected, and alive.

In Acceptance and Commitment Therapy (ACT), we talk a lot about making room for the full range of human experience—both joy and sorrow, ease and discomfort. ACT doesn’t ask us to pretend life is all good. But it does invite us to broaden our awareness so we notice what’s present, instead of being consumed by what’s painful or threatening. And that includes noticing the good—not as a form of denial, but as a conscious choice to let positive truths register in our mind, body, and heart.

This is where the practice of “Taking in the Good” comes in. Inspired by the work of psychologist Rick Hanson, and adapted here for ACT, it’s a brief, mindful exercise you can weave into your daily life. Even 30–60 seconds can help balance the scales in your attention and gently shift the tone of your inner world. In Buddha’s Brain,

Hanson and Mendius (2009) explain how intentionally savoring positive experiences can strengthen neural pathways for resilience, emotional balance, and well-being—literally changing the structure of your brain over time.

Taking in the Good *Modified

This is a twist on Rick Hanson’s original practice. It’s simple, short, and surprisingly powerful.

Step 1: Tune In with Intention

With a conscious choice, turn your attention toward something good that exists in the world—a “positive truth” or a moment of “true beauty.” It could be almost anything, but it helps if it’s something you can experience through your senses. You can do this anywhere: on a walk, while sipping your morning coffee, even while waiting at a stoplight.

Good or "positive truths" come in infinite forms... light filtering through the leaves

of a tree, a cloud, blowing a really big bubble, a perfectly balanced rock formation, a smile, a person in prayer or soulful song, an act of kindness, the blue of the sky, a glowing candle, a delicious treat, the laughter of a friend, a cup of tea or coffee, a wind chime, afresh apple, beauty, connection, playfulness, or... ?

With practice, you’ll start noticing more and more of these moments—often ones you would have overlooked before.

Step 2: Slow Down and Savor

Once you’ve found your “good,” pause and really take it in using all your senses and your body. Let your attention rest on it fully. Notice its colors, textures, shapes, and light. If there’s a scent, take it in deeply. If there’s sound, listen closely. Let the experience land in your body:

• Where do you feel it? Your chest? Your face? Your hands?

• What’s the quality of the sensation in your body? Light, heavy, warm, cool, tingly, expansive?

• If the feeling in your body had a color, what would it be?

  
  

Savor for at least ten seconds. That may sound short, but it’s longer than most of us spend with positive experiences. The longer you let yourself take it in, the more your brain can encode it as something meaningful (Hanson & Mendius, 2009).

Step 3: Memorize the Feeling

As you savor, imagine you are committing both the sensory details and the emotional tone to memory. See if you can slightly intensify the good feeling in your body. Let it spread.

This isn’t about clinging or trying to make it last forever. It’s about fully letting yourself have it in the moment.

Step 4: Let It Go

When you’re ready, gently let the moment pass. Carry on with your day, knowing you can return to the practice anytime—whether in a spontaneous moment or as part of a daily ritual.

This practice also helps counteract the mind’s tendency to fixate on threat and lack. Instead of trying to “think positive” (which can feel hollow), we are actually experiencing positive truths and allowing them to register in a real, embodied way. When we allow good moments to really land, we are:

• Practicing mindfulness—noticing without rushing or multitasking.

• Engaging with our values—if beauty, gratitude, or joy matter to us, this is one way to live them out.

• Building resilience—creating an internal “bank account” of nourishing memories and sensations we can revisit in hard times.

A Note on Difficult Days

Some days, it can feel like there is no good to take in. On those days, the practice might be as simple as noticing that your breath is still moving in and out, or that there is a patch of blue sky between the clouds.

In ACT, we acknowledge that turning toward the good is not about pretending suffering isn’t there—it’s about widening our field of awareness to include what is nurturing, even if it’s small. Sometimes the “good” is simply the fact that you are here, practicing.

Closing Reflection

Taking in the good is not a luxury or a guilty pleasure—it’s a skill. It’s an act of psychological flexibility and a way of living your values, even in the face of difficulty. Over time, this simple 30–60 second practice can shift how you experience the world and strengthen your capacity to hold both the joy and the pain of being human.

As with all ACT processes, the invitation is to practice—not perfectly, but persistently. Each time you notice and savor a positive truth, you are making a small investment in a life that feels fuller, richer, and more aligned with what matters most to you.

So today, find one small good thing. Really take it in. Let it live in your senses, your body, and your heart. Then let it go. And when the moment comes again, do it once more.

Your mind may start to notice: the good was here all along.

Reference

Hanson, R., & Mendius, R. (2009). Buddha’s brain: The practical neuroscience of happiness, love, and wisdom. Oakland, CA: New Harbinger Publications.

Bryant, F. B., Lim, B. T., & Jose, P. E. (2010). Does savoring increase happiness? A daily diary study. The Journal of Positive Psychology, 5(3), 161–167.

Hayes, S. C., Luoma, J. B., Bond, F. W., Masuda, A., & Lillis, J. (2006). Acceptance and Commitment Therapy: Model, processes and outcomes. Behaviour Research and Therapy, 44(1), 1–25.

[Lynn Northrop, PhD is a licensed clinical psychologist with more than two decades of experience treating adults of all ages and training other providers. She practices in person in San Diego and via telehealth throughout CA and FL. Reach her through the Get In Touch page on her website.]

Good or "positive truths" come in infinite forms.