Negative Visualization (Praemeditatio Malorum)

Prepare for life's inevitable setbacks. By vividly imagining potential losses; health, loved ones, possessions, we diminish their emotional impact, gain resilience and gratitude for what we have.

Contemplate Potential Losses

Choose something you love deeply, a person, a possession, or your health. Imagine for a moment what life would feel like without it. At first, this may feel heavy, but notice how quickly appreciation floods in. This isn’t about sorrow, but about seeing the preciousness of what you already have. Seneca practiced this regularly, teaching that imagining loss breaks fear’s hold and strengthens joy. Finish by expressing gratitude, speak it aloud, and write it down.

Joy To-Do

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