A wild rosebush bloomed in my yard this week. The bush had sprung up unexpectedly and blooms only once a year—each time a beautiful surprise. Today, while I was doing my garden chores, the delicate blossoms stopped me in my tracks. I paused in amazement. What was I experiencing? Savoring.
Savoring, according to Loyola University psychologist Fred Bryant is taking time to focus on the good and beautiful in our lives—simply pausing to note the beauty without attachment. His research has shown that savoring can improve our health by decreasing anxiety, rumination, guilt, and shame while increasing happiness and optimism (Bryant, 1989; 2003).
But most of the time, instead of focusing on the good in our lives, we focus on the negative. Psychologists call this the “negativity bias” (Rozin, & Royzman, 2001). This bias helped our ancestors survive when a sudden noise or movement meant a prey animal might be stalking them. But now, in our daily lives, we unconsciously scan for threats, reacting to anything out of the ordinary. In today’s world of continual change, the negativity bias can keep us on constant alert, filling our minds with fear, anxiety, and a dark, foreboding view of the world.
Savoring breaks through negativity, bringing us what psychologist Barbara Fredrickson has called the “broaden and build” effect of positive emotions, broadening our perspective and building our resources, transforming our lives and enabling us to flourish (Fredrickson, 2001).
What about you? Will you take a few moments to savor the beauty in your world today? You can do this by stepping outside or simply walking over to the window. Pause, take a deep breath, and look at some aspect of the natural world:
- a tree, noting the texture of its bark, the strength in its trunk, the vibrant green of its leaves, or
- a flower, noting the color and shape of this delicate blossom, or perhaps
- a squirrel scampering across the fence, or
- a bird in flight, or
- the dynamic patterns of clouds in the sky.
Breathe in oneness with what you see.
Then gradually return to yourself, noting how you feel.
Namaste,
Diane
References
Bryant, F. B. (1989). A Four-factor model of perceived control: Avoiding, Coping, Obtaining, and Savoring. Journal of Personality, 57, 773-797.
Bryant, F. B. (2003). Savoring Beliefs Inventory (SBI): A scale for measuring beliefs about savoring. Journal of Mental Health, 12, 175-196.
Fredrickson, B. (2001). The role of positive emotions in positive psychology. American Psychologist, 56, 218-226.
Rozin, P., & Royzman, E. B. (2001). Negativity bias, negativity dominance, and contagion. Personality and Social Psychology Review, 5, 296-320.