Dr. Rick Hanson

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.

No one is knowing that I'm slowing down and taking the good, even though I'm a really tough person, you know, and super stoic and all the rest of that, right? Try it. Just the fact that you're looking for the good facts, and then you're letting yourself have a good experience from the good facts,

No one is knowing that I'm slowing down and taking the good, even though I'm a really tough person, you know, and super stoic and all the rest of that, right? Try it. Just the fact that you're looking for the good facts, and then you're letting yourself have a good experience from the good facts,

No one is knowing that I'm slowing down and taking the good, even though I'm a really tough person, you know, and super stoic and all the rest of that, right? Try it. Just the fact that you're looking for the good facts, and then you're letting yourself have a good experience from the good facts,

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.

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.

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?