See the Good Meditation

The song Say it With Love reminds us of a simple truth: what we put our attention on grows.

Most of us spend a lot of time looking inward and saying, “I need to change this. I need to be better at that. I need to stop doing this or that.”

But here’s the problem: when we lead with thoughts like this, we’re signaling to our soul that something is broken. Even if self‑improvement is admirable, if it starts from a place of “I’m not enough,” it keeps us stuck in that story.

What we feed grows.

There’s an old metaphor many traditions use: don’t feed the thing you don’t want to grow.
If I tell myself, “Don’t think about the snake, the snake can’t hurt me,” my mind stays full of snakes. But if I shift my focus — “I choose to think about the elephant” — suddenly, my mind is filled with something new, expansive, and safe.

Even more powerful than shifting away from the negative is choosing to see the good first.
The more we affirm what’s right within us, the more that part of us grows.

So let’s try it: pause right now and list three things that are right with you.
(Really — take a breath and do it.)

You might find that challenging. Interesting, isn’t it? Now — how quickly could you name three things you wish you could change about yourself? My guess is those came a lot faster.

This is why “Say it With Love” matters.

It calls us to look inward with courage — not to shame or fix ourselves — but to grow into love, joy, peace, and understanding. When we see the good first, we make the mind, heart, and soul far more willing to receive gentle corrections and deeper truths.

And here’s the magic: when you practice seeing the good in yourself, you start seeing the good in others first. Your whole way of interacting with the world changes.

So yes — we need to express, to communicate, to grow. But above all, we need to say it with love.

The Practice

Let’s try this together.

1. Find a comfortable seat.
   
   
2. Set your breath rhythm:
   
   
   
   • Inhale for a count of 5.
     
     
   • Pause gently at the top.
     
     
   • Exhale longer than you inhaled (aim for 7–10 counts).
     
     
   • Pause softly at the bottom.
     
     
   • Take 4–6 cycles to find your rhythm.
     
     
3. As you exhale, imagine releasing self‑limiting beliefs. Every long exhale is a purification — letting go of the old stories.
   
   
4. As you inhale, reflect on one thing that is right with you.
   
   
   
   • Feel it land somewhere in your body — your chest, belly, throat, or wherever it lives.
     
     
5. On your next exhale, clear any block that might keep you from fully embodying that truth.
   
   
6. Repeat for 5–15 minutes.
   
   

Take It With You

Throughout your day, notice when judgment or negative thoughts arise.
Pause. Reframe. See the good first.

This isn’t about denying what’s real. It’s about expanding into what’s right — in you, in others, in the moment.

This is how you say it with love.

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