Dr. Rick Hanson

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

you're really helping yourself harvest what you've earned in the experience you're having at the time. And you're being kind to yourself. You're getting bonus benefits for doing this. You're treating yourself like you matter along the way. Yeah. And it's as simple as that. It's not a quick fix. It takes time, but

you're really helping yourself harvest what you've earned in the experience you're having at the time. And you're being kind to yourself. You're getting bonus benefits for doing this. You're treating yourself like you matter along the way. Yeah. And it's as simple as that. It's not a quick fix. It takes time, but

you're really helping yourself harvest what you've earned in the experience you're having at the time. And you're being kind to yourself. You're getting bonus benefits for doing this. You're treating yourself like you matter along the way. Yeah. And it's as simple as that. It's not a quick fix. It takes time, but

Less than a few minutes a day, people can profoundly change who they are becoming based on durable changes in their own brain.

Less than a few minutes a day, people can profoundly change who they are becoming based on durable changes in their own brain.

Less than a few minutes a day, people can profoundly change who they are becoming based on durable changes in their own brain.

First, if you're going through your day and think of them as ordinary jewels, you know, ordinary experiences that feel good. You know, like right here, I have an opportunity to feel respected by you, appreciated by you. Okay? It's not more than what it is, but it's not less than what it is. Or you're going through your day, you get something done. You complete a workout.

First, if you're going through your day and think of them as ordinary jewels, you know, ordinary experiences that feel good. You know, like right here, I have an opportunity to feel respected by you, appreciated by you. Okay? It's not more than what it is, but it's not less than what it is. Or you're going through your day, you get something done. You complete a workout.

First, if you're going through your day and think of them as ordinary jewels, you know, ordinary experiences that feel good. You know, like right here, I have an opportunity to feel respected by you, appreciated by you. Okay? It's not more than what it is, but it's not less than what it is. Or you're going through your day, you get something done. You complete a workout.

You feel good about yourself for doing that. You accomplish something at work. Someone smiles to you. Anything. In the course of your day, slow down a handful of times every day to take in the good on the fly.

You feel good about yourself for doing that. You accomplish something at work. Someone smiles to you. Anything. In the course of your day, slow down a handful of times every day to take in the good on the fly.

You feel good about yourself for doing that. You accomplish something at work. Someone smiles to you. Anything. In the course of your day, slow down a handful of times every day to take in the good on the fly.

Right there, you've probably spent about a minute total, maybe two minutes total doing what I'm suggesting here, probably closer to a minute, a breath at a time, which is about 10 seconds, plus or minus. That itself will change a person. If they said, okay, I'm going to follow this guy's prescription. I think he's a maniac, but I'm going to try it. There's no harm. It's secret, it's private.

Right there, you've probably spent about a minute total, maybe two minutes total doing what I'm suggesting here, probably closer to a minute, a breath at a time, which is about 10 seconds, plus or minus. That itself will change a person. If they said, okay, I'm going to follow this guy's prescription. I think he's a maniac, but I'm going to try it. There's no harm. It's secret, it's private.