Picture this: you’re strolling through a picturesque park on a lovely spring day, yet your mind is preoccupied with something that could make even a tax collector weep. You may as well be walking with a blindfold on, completely missing the glorious blooms around you.
Let Go and Enjoy
But here’s the good news! If you can let go of that tax-related anxiety and tune into your senses, you open the door to a treasure trove of delightful experiences. You might feel the sun’s gentle warmth on your skin, the soft caress of a breeze, and notice your breathing becoming more relaxed. You’ll hear birds chirping their merry tunes and children giggling in the distance. You can feel the ground beneath your feet, take in the vibrant colours of the flowers, and even catch a whiff of their lovely scent.
When we slow down these pleasurable moments, breathe them in, and really savour the sensations, we’re practising the art of savouring. It’s about luxuriating in that lovely moment—no rush, just bliss.
Savouring is Not Clinging
Now, let’s clear up a common misconception: savouring is not the same as clinging. Just because one piece of chocolate sends you to cloud nine doesn’t mean you need to devour the entire block. In fact, if you’re not careful, you might discover that the pleasure fades after a certain point. It’s all about fully enjoying the moment and then gracefully letting it pass, like a summer breeze.
Breathing in The Good
One fabulous practice, made popular by neuroscientist Rick Hansen, is called “breathing in the good.” This nifty technique strengthens the neural pathways linked to positive experiences, making you more receptive to joy in the future. When you notice something delightful—like a stunning view or a delicious slice of cake—pause for a few mindful breaths. Feel how that joy resonates through your body, and then let it naturally fade. It’s all about slowing down and savouring the experience.
Gorgeous Experiences
I recall a time when I was wandering through a breathtaking gorge with a Chinese friend. She was snapping photos left and right but missed the magic of the moment. After I nudged her to put the phone down and take a few mindful breaths, she truly absorbed the awe-inspiring beauty around her. Her heart opened, she let out a deep sigh of relaxation, and suddenly, she became one with the gorge. If you’ll forgive the pun, she had a gorgeous experience! Just like her, we all need to carve out space for such lovely moments.
Now, for those grappling with post-traumatic stress, diving into these gorgeous experiences can be a challenge. However, even making a bit of space for joyful moments can quiet the mind and ease the heart. With practice, this gentle opening becomes a little easier.
Opening up To New (Old ) Pleasures
I remember when I first noticed the birds singing during meditation. It was a delightful revelation! Suddenly, I was aware of their melodies even outside of meditation, bringing me a fresh burst of joy every day, regardless of life’s ups and downs. When I hear their songs now, I take those mindful breaths and relish the experience. Thanks to my mindfulness practice, I’m primed to bask in the beauty of birdsong.
Try it Out
Most of us have a few simple pleasures that bring us comfort. Try to think of yours—just leave out alcohol or other substances, as they tend to cloud your clarity. Here are some ideas to get you started:
- A peaceful walk in a lush green park or by the water
- The blissful feeling after a good workout
- A heart-to-heart chat with a dear friend
- Listening to your favourite tunes
- Snuggling up with loved ones
- Engaging in a beloved hobby
Identify what brings you joy, and next time you find yourself in that space, remember to breathe in the good!
Savouring Also Helps Relationships
Savouring is a delicious little remedy for that all-too-human habit of taking life (and the lovely people in it) for granted. Whether it’s your morning coffee, your partner’s dodgy but well-meant jokes, or the way your friend always remembers your favourite snack, savouring helps us hit pause and truly appreciate the good stuff.
When it comes along take a mindful breath and really let those good moments in. It’s like topping up the emotional fuel tank with a splash of gratitude. And when the inevitable bumps in relationships show up (because, well, humans), that positive juice helps us steer with a bit more grace and a lot less grump.
A Savouring Walk
One gentle savouring exercise—especially helpful for those who’ve experienced trauma—is the savouring walk. Taking a stroll in a calm, green space can do wonders: the simple act of walking helps release the pent-up agitation often felt by people with post-traumatic stress, while nature’s soothing ambiance offers a ready-made antidote to tension. This calmer backdrop lets us tune into the small, positive experiences that might otherwise slip by.
Head out for a 20-minute walk—it could be right outside your doorstep or somewhere special. Wherever you choose, make a conscious effort to notice the world around you: the crisp fragrance of freshly cut grass, the graceful lines of a nearby building, or the warm smile of a passing stranger. Each time something pleasant catches your attention, pause to absorb it. Feel it in your body, let it linger, and genuinely savour the moment. In doing so, you bring yourself back to your senses—one of the two key components of mindfulness. (The other is an open-hearted curiosity: greeting each moment with a sense of wonder, rather than judgement.)
On future savouring walks, try exploring new routes to keep things fresh and engaging. Novelty invites you to stay present, so you’re less tempted to drift off into autopilot or fret about that leaky tap or looming work deadline. Instead, your mind remains anchored in the here and now, allowing you to harvest every drop of joy that this simple, mindful adventure has to offer
Priming Ourselves with a Pleasant Moments Calendar
Ever thought about simply breathing in the good a few times a day—just for one week? Sounds almost too easy, but research suggests it can work wonders. In a 2005 study, Martin Seligman and colleagues (Seligman, Steen et al. 2005) asked participants to list Three Good Things each day for a week. The result? People felt happier and less depressed, and that boost stuck around for six months!
A brilliant way to keep this positive momentum rolling is to create a calendar of pleasant moments. At the end of each day, take five minutes to recall and jot down three delightful snippets—maybe a heartfelt thank you from a colleague, the soothing steam of your afternoon tea, a bird’s melodic call, or the sweet giggle of a child.
As you notice these uplifting experiences, savour them in the moment. Breathe them in and pay attention to any warm tingles or soothing calm in your body. When you write them down, do the same again. Let that mindful awareness highlight the memory like bold italics in your mind. This practice helps counteract negative perceptual bias and ensures you milk the maximum nourishment from each moment.
Over time, you might find entire days bursting with hidden joys that once flew under the radar. The effect can be downright exquisite—like giving your soul a playful tickle.
Final Thoughts on Savouring
Even though these savouring practices are introduced as beginner-friendly mindfulness tools, here’s the delightful twist—your ability to savour life’s goodness actually grows the more you practice mindfulness. Like a fine wine or a well-aged cheese, your appreciation skills just get better with time.
The reality is, we’re surrounded by pleasant experiences every single day… but half the time we’re too busy, distracted, or deep in thought about whether we left the stove on to even notice them. These lovely little moments slip by unnoticed—like a ninja joy-thief. We might even eat an entire meal without actually tasting it. (Guilty as charged, right?)
But here’s the magic: as your mindfulness deepens, your senses wake up like they’ve had a good nap and a strong coffee. You start tuning in to the subtleties—the curve of a leaf, the warmth of sunlight on your skin, the crunch of toast, or the gentle hum of birdsong. Life doesn’t necessarily get louder or more colourful… you just get better at noticing what was already there. So, take a breath, slow down, and let the good stuff in. There’s more joy hiding in plain sight than we think