During your mindfulness practice there is a lot you can notice and observe right? This can be feelings, thoughts, sensations, sounds, smells and a whole lot more, isn't it?

It can be really helpful during your mindfulness practice to pay attention to the enjoyable moments you experience and notice (perhaps a beautiful song playing in the background, or the sound of your pet, or birds singing for example). Try to really notice and take in these good and happy moments and experiences for as long as you can- just observing them and noticing them.

In focusing on these high points, can help us bring balance to our feelings when we are having difficult moments. The more we can enjoy and delight in these pleasant sounds, feelings and experiences the better we may often feel mentally.

Also, paying attention in mindfulness (and at other times) to the challenges and difficult feelings we are experiencing can be useful also. We can use our mindfulness practice to notice that we are facing difficult feelings, difficult emotions, pain and fear, that's OK. We can say to ourselves, "I notice that I'm feeling scared and uncertain". Or "I notice I'm feeling angry", and then let these feelings go, just drift off like our clouds in the sky as we return back to mindful awareness of the present moment again.