Happiness Break: A Meditation For Connecting In Polarized Times

Having a curious approach to life can improve our mood, creativity and relationships. Scott Shigeoka leads a visualization exercise to help you approach someone you might disagree with with an open and curious mind.

How To Do This Practice:

Ground Yourself: Sit comfortably, close your eyes, and take three slow, deep breaths, noticing the sensation of each inhale and exhale. Let your body begin to settle.
Picture the Conversation: Bring to mind an upcoming interaction that may feel challenging and visualize where it’s happening and what the setting looks like. See yourself arriving there.
Lead with Curiosity: Imagine yourself speaking with a calm, open tone and asking thoughtful, genuine questions. Picture your body language expressing interest and care.
See It Going Well: Visualize the other person responding positively—softening, engaging, or opening up. Notice how connection feels in your body.
Rehearse the Hard Moment: Imagine a tense moment arising and observe what happens inside you without reacting. See yourself choosing a curious question instead of a defensive response.
Close with Intention: Picture the conversation ending with appreciation and mutual respect. Take three more slow breaths, then gently open your eyes.