Increasing Positive Emotions

In practicing meditation, I have noticed that when I observe my thoughts and sensations, a majority of them are unpleasant. I am skillful and I can let them go easily, however, unpleasant thoughts such as worrying about the future are a repeating theme. I would like to change that since my reality is peaceful and I am mindful to be in the present. 

I contemplated how I might change this by increasing positive emotions. By changing my perspective and seeing unpleasant situations in a positive or neutral light, it should reflect in more pleasant thoughts. If I continue to increase positive emotions and stay in awareness, it should cultivate more pleasant thoughts on a subconscious level as well. 

I listened to many monks. One suggested that when I awake in the morning, awake with joy and be mindful about it. He said, often times, when you go to sleep, you think about your to-do list and things which you have not finished or worry about. Those things will be the first thing you think about when you wake up. Therefore, instead of thinking about unpleasant things before I go to sleep, the monk suggested I think about the good deeds I have done in the day, ways I have helped others, given joy to others, been kind to others as well as living creatures and appreciation for nature. He said to recall the expression on people's faces when I helped them or was kind to them, and hold that image in my mind. Now, how did it make me feel? Joyful. Hold that feeling in my heart and envelop myself in this feeling and allow myself to drift off to sleep. This feeling of joy will carry over when I awake in the morning. 

Another monk said he maintains balance in his life by doing one thing a day that gives him joy. He also does one thing a day that makes him laugh. I made a list of small easy things I can do that bring me joy and I will be sure to do at least one of those things every day. Many of the things I listed have to do with helping, giving or sharing with others, cultivating a connection with them as well as with creatures and nature. I would like to laugh more, so I am approaching each moment with an open mind, curious mind and a kind mind. 

Lastly, when I go to sleep, and end my day, I think about what things I am grateful for, what wonderful gifts the day has brought me. I reflect upon a good day. I fully participated in it and I got something out of it too. 

I have tried this for a short period of time and I can already see a boost in my creativity and motivation to cultivate more positive emotions by doing more activities that make me feel more connected to people, creatures and nature. A wonderful side-effect is I feel more grounded too. My excitement for the day has been revived. 

If you have thoughts about how to increase positive emotions, please share them by writing a comment below! All ideas are welcome.