Dr. Rick Hanson

Yeah, and we could do it together if you want. So notice that something good is happening or could be happening. Like that's revelatory for a lot of people. Because, again, negativity bias and the pell-mell pace of modern life were just blowing right past all kinds of jewels. So if you were to become someone who said, hey, fuck that, I want to deliberately let it land.

And I don't want to be manipulated by all these people who are blasting me with threat messages, very level orange all over the place, or dragging me into the next thing or trying to compel my attention. No, I'm in control of my own attention. I want to rest my attention on ordinary, small, usually, but real good stuff in my life. And I want to, second, help myself feel something.

And I don't want to be manipulated by all these people who are blasting me with threat messages, very level orange all over the place, or dragging me into the next thing or trying to compel my attention. No, I'm in control of my own attention. I want to rest my attention on ordinary, small, usually, but real good stuff in my life. And I want to, second, help myself feel something.

And I don't want to be manipulated by all these people who are blasting me with threat messages, very level orange all over the place, or dragging me into the next thing or trying to compel my attention. No, I'm in control of my own attention. I want to rest my attention on ordinary, small, usually, but real good stuff in my life. And I want to, second, help myself feel something.

So I finish a challenging email. I hit send before racing on to the next thing. I take half a breath. while I'm inhaling, to register, hey, I finished that, and good on me, and a sense of relief, I got it done. I'm feeling something useful, okay? Additionally, the longer you stay with that experience, half a breath, now a few seconds have ticked by.

So I finish a challenging email. I hit send before racing on to the next thing. I take half a breath. while I'm inhaling, to register, hey, I finished that, and good on me, and a sense of relief, I got it done. I'm feeling something useful, okay? Additionally, the longer you stay with that experience, half a breath, now a few seconds have ticked by.

So I finish a challenging email. I hit send before racing on to the next thing. I take half a breath. while I'm inhaling, to register, hey, I finished that, and good on me, and a sense of relief, I got it done. I'm feeling something useful, okay? Additionally, the longer you stay with that experience, half a breath, now a few seconds have ticked by.

You know, neurons typically are firing five to 100 times a second, You know, giant coalitions of neurons in the brain are synchronized in their firing, you know, 5 to 80 times a second. Or, you know, there are a lot of stuff happening in your brain over the course of an inhalation. Add the exhalation. Now you're up to about 6 or 8 or 10 seconds. You're staying with it. Just that.

You know, neurons typically are firing five to 100 times a second, You know, giant coalitions of neurons in the brain are synchronized in their firing, you know, 5 to 80 times a second. Or, you know, there are a lot of stuff happening in your brain over the course of an inhalation. Add the exhalation. Now you're up to about 6 or 8 or 10 seconds. You're staying with it. Just that.

You know, neurons typically are firing five to 100 times a second, You know, giant coalitions of neurons in the brain are synchronized in their firing, you know, 5 to 80 times a second. Or, you know, there are a lot of stuff happening in your brain over the course of an inhalation. Add the exhalation. Now you're up to about 6 or 8 or 10 seconds. You're staying with it. Just that.

is increasing the consolidation of that experience in your brain. Stay with it. The second technique I mentioned, try to feel it in your body. Sometimes there's a place for just absorbing a new idea. It's purely conceptual. Okay. In my early 20s, I realized that growing up, I had been a nerd but not a wimp. That idea had a lot of implications for me. but that was an idea.

is increasing the consolidation of that experience in your brain. Stay with it. The second technique I mentioned, try to feel it in your body. Sometimes there's a place for just absorbing a new idea. It's purely conceptual. Okay. In my early 20s, I realized that growing up, I had been a nerd but not a wimp. That idea had a lot of implications for me. but that was an idea.

is increasing the consolidation of that experience in your brain. Stay with it. The second technique I mentioned, try to feel it in your body. Sometimes there's a place for just absorbing a new idea. It's purely conceptual. Okay. In my early 20s, I realized that growing up, I had been a nerd but not a wimp. That idea had a lot of implications for me. but that was an idea.

But much of the time, what we really want to internalize is more felt in the body. It's more somatic. So we want to just feel. What's it like to feel a sense of accomplishment and relief that I handled that tricky email? Or what do I feel in my body when I have a sense of fellowship, friendship, community with another person I like and respect, like I'm experiencing here? What's that feel like?

But much of the time, what we really want to internalize is more felt in the body. It's more somatic. So we want to just feel. What's it like to feel a sense of accomplishment and relief that I handled that tricky email? Or what do I feel in my body when I have a sense of fellowship, friendship, community with another person I like and respect, like I'm experiencing here? What's that feel like?

But much of the time, what we really want to internalize is more felt in the body. It's more somatic. So we want to just feel. What's it like to feel a sense of accomplishment and relief that I handled that tricky email? Or what do I feel in my body when I have a sense of fellowship, friendship, community with another person I like and respect, like I'm experiencing here? What's that feel like?

So the more you feel it in your body, the deeper the learning. We're going after emotional learning, emotional learning, somatic learning, motivational learning. even spiritual learning if we get to that. Third thing you can do is be aware of what is meaningful or enjoyable about it for you.

So the more you feel it in your body, the deeper the learning. We're going after emotional learning, emotional learning, somatic learning, motivational learning. even spiritual learning if we get to that. Third thing you can do is be aware of what is meaningful or enjoyable about it for you.

So the more you feel it in your body, the deeper the learning. We're going after emotional learning, emotional learning, somatic learning, motivational learning. even spiritual learning if we get to that. Third thing you can do is be aware of what is meaningful or enjoyable about it for you.

Because as soon as you track the reward, as soon as you highlight the reward value of an experience, technically, it increases activity of dopamine and norepinephrine, two neurochemical systems in your hippocampus, which is the front end of the process of emotional learning in your brain.