Dr. Rick Hanson

First, you have to experience whatever you want to grow. You want to feel better about yourself? You want to feel more committed to exercise? you want to be less self-critical, you want to be more confident in public speaking, whatever it might be, you first have to experience what you want to grow or factors of it. Okay, that's a state.

First, you have to experience whatever you want to grow. You want to feel better about yourself? You want to feel more committed to exercise? you want to be less self-critical, you want to be more confident in public speaking, whatever it might be, you first have to experience what you want to grow or factors of it. Okay, that's a state.

But the second step is there must be an internalization of that momentary patterning of neurological activation that leaves a lasting trace in the body, especially in the brain. That's the second step. But if people actually engage that second step a handful of times every day, for typically a breath or two, maybe longer, then they are steepening their growth curve. And

But the second step is there must be an internalization of that momentary patterning of neurological activation that leaves a lasting trace in the body, especially in the brain. That's the second step. But if people actually engage that second step a handful of times every day, for typically a breath or two, maybe longer, then they are steepening their growth curve. And

But the second step is there must be an internalization of that momentary patterning of neurological activation that leaves a lasting trace in the body, especially in the brain. That's the second step. But if people actually engage that second step a handful of times every day, for typically a breath or two, maybe longer, then they are steepening their growth curve. And

influencing in lasting ways who they're becoming. The dirty secret in the clinical world is that we routinely leave out that second step. We kind of hope that something will stick to the walls. Even in Barbara Fredrickson's, for example, wonderful work on broadening and build, the build aspect of emotionally positive experiences is described as incidental. Me, I don't like that.

influencing in lasting ways who they're becoming. The dirty secret in the clinical world is that we routinely leave out that second step. We kind of hope that something will stick to the walls. Even in Barbara Fredrickson's, for example, wonderful work on broadening and build, the build aspect of emotionally positive experiences is described as incidental. Me, I don't like that.

influencing in lasting ways who they're becoming. The dirty secret in the clinical world is that we routinely leave out that second step. We kind of hope that something will stick to the walls. Even in Barbara Fredrickson's, for example, wonderful work on broadening and build, the build aspect of emotionally positive experiences is described as incidental. Me, I don't like that.

I want deliberate. You know what I mean? I want deliberate. You're going to leave this up to chance. Yeah, that's exactly right. And this is no knock on Barbara. I'm really speaking actually about my own errors as a therapist over time to be good at promoting certain experiences in people, but ignoring the question of whether they're sinking in in any kind of a lasting way.

I want deliberate. You know what I mean? I want deliberate. You're going to leave this up to chance. Yeah, that's exactly right. And this is no knock on Barbara. I'm really speaking actually about my own errors as a therapist over time to be good at promoting certain experiences in people, but ignoring the question of whether they're sinking in in any kind of a lasting way.

I want deliberate. You know what I mean? I want deliberate. You're going to leave this up to chance. Yeah, that's exactly right. And this is no knock on Barbara. I'm really speaking actually about my own errors as a therapist over time to be good at promoting certain experiences in people, but ignoring the question of whether they're sinking in in any kind of a lasting way.

And so anyway, people can appreciate That it's a two-step process, state to trait, and you actually have the power to slow down and take in the good, as it were, of that experience. Keep the neurons firing together so they wire together. Feel it in your body. Track the reward value of the experience.

And so anyway, people can appreciate That it's a two-step process, state to trait, and you actually have the power to slow down and take in the good, as it were, of that experience. Keep the neurons firing together so they wire together. Feel it in your body. Track the reward value of the experience.

And so anyway, people can appreciate That it's a two-step process, state to trait, and you actually have the power to slow down and take in the good, as it were, of that experience. Keep the neurons firing together so they wire together. Feel it in your body. Track the reward value of the experience.

Right there are three neurologically-based, evidence-based methods for heightening internalization of whatever you want to develop in yourself.

Right there are three neurologically-based, evidence-based methods for heightening internalization of whatever you want to develop in yourself.

Right there are three neurologically-based, evidence-based methods for heightening internalization of whatever you want to develop in yourself.

stay with it feel it in your body track what's been a track what feels good about it highlight what feels good about it and there are other methods as well like be aware of what's novel about it or salient personally relevant um you know give over to it allow yourself to receive it feel like it's sinking in these are all evidence-based factors that increase learning um but in the moment um

stay with it feel it in your body track what's been a track what feels good about it highlight what feels good about it and there are other methods as well like be aware of what's novel about it or salient personally relevant um you know give over to it allow yourself to receive it feel like it's sinking in these are all evidence-based factors that increase learning um but in the moment um

stay with it feel it in your body track what's been a track what feels good about it highlight what feels good about it and there are other methods as well like be aware of what's novel about it or salient personally relevant um you know give over to it allow yourself to receive it feel like it's sinking in these are all evidence-based factors that increase learning um but in the moment um