Embrace a loved one, or hold a pet in your lap or close to you, for at least 20 seconds. Longer is even better. During the hug, notice how it feels to hold this person close. How does their body and skin feel? How do they smell? What fond memories do you have of embracing this person? Take in the good feeling of hugging someone you care about. As you experience the hug, repeat to yourself silently or out loud, Thank You, Thank You, Thank You. You are taking in the good through noticing and gratitude.