Rick Hanson's Blog, page 124
February 23, 2012
Leave the Red Zone
Are you stressed or upset?
The Practice:
Leave the Red Zone.
Why?
There I was recently, standing in the shower, my mind darting in different directions about projects in process, frazzled about little tasks backing up, uneasy about a tax record from 2010 we couldn't find, feeling irritated about being irritable, hurrying to get to work, body keyed up, internal sense of pressure. Not freaked out, not running from an attacker, not suffering a grievous loss, my own troubles tiny in comparison ...
January 25, 2012
Be Benevolent
What are your intentions toward others?
The Practice:
Be benevolent.
Why?
Benevolence is a fancy word that means something simple: good intentions toward living beings, including oneself.
This goodwill is present in warmth, friendliness, compassion, ordinary decency, fair play, kindness, altruism, generosity, and love. The benevolent heart leans toward others; it is not neutral or indifferent. Benevolence is the opposite of ill will, coldness, prejudice, cruelty, and aggression. We've all...
January 20, 2012
Make The Offering
What could you offer?
The Practice:
Make the offering.
Why?
One of the strangest and most meaningful experiences of my life occurred when I going through Rolfing (ten brilliant sessions of deep-tissue bodywork) in my early 20′s. The fifth session works on the stomach area, and I was anticipating (= dreading) the release of buried sadness. Instead, there was a dam burst of love, which poured out of me during the session and afterward. I realized it was love, not sadness, that I had bottled ...
January 18, 2012
Gratitude
Each year, Spirit Rock Meditation Center holds a moving and heartfelt event to express deep appreciation for the generous donors and volunteers that support SRMC. Rick Hanson, PhD presented for the 2010 event, giving an inspiring talk exploring the dimensions and benefits of both gratitude and generosity.
Visit the podcast on iTunes – http://bit.ly/siH3BY
January 15, 2012
Don’t Beat Yourself Up
Are you hard on yourself?
The Practice:
Don’t beat up yourself.
Why?
The previous JOT – admit fault and move on – was about our relationship with other people. This JOT applies the same practice to ourselves.
Most people know their less than wonderful qualities, such as too much ambition (or too little), a weakness for wine or cookies, something of a temper, or an annoying tendency to rattle on about pet interests. We usually know when we make mistakes, get the facts wrong, could be more skillful,...
Don't Beat Yourself Up
Are you hard on yourself?
The Practice:
Don't beat up yourself.
Why?
The previous JOT – admit fault and move on – was about our relationship with other people. This JOT applies the same practice to ourselves.
Most people know their less than wonderful qualities, such as too much ambition (or too little), a weakness for wine or cookies, something of a temper, or an annoying tendency to rattle on about pet interests. We usually know when we make mistakes, get the facts wrong, could be more...
December 24, 2011
Admit Fault and Move On
What gets you stuck?
The Practice:
Admit fault and move on.
Why?
Have you ever watched two people quarrel, or otherwise be stuck in a conflict with each other? Usually, if either or both of them simply acknowledged one or more things, that would end the fight.
Recall a time someone mistreated you, let you down, dropped the ball, made an error, spoke harshly, was unskillful, got a fact wrong, or affected you negatively even if that was not their intention. (This is what I mean, very broadly...
December 19, 2011
Be the Body
Where do you live?
The Practice:
Be the body.
Why?
As a kid, I was really out of touch with my body. I hardly noticed it most of the time, and when I did, I prodded it like a mule to do a better job of hauling "me" – the head – around.
This approach helped me soldier through some tough times. But there were costs. Many pleasures were numbed, or they flew over – actually, under – my head. I didn't feel deeply engaged with life, like I was peering at the world through a hole in a fence. I...
December 9, 2011
Science of Mindfulness
Rick Hanson presents on the Science of Mindfulness at Awakening Joy in February, 2008. Awakening Joy is an engaging and highly regarded Internet course, with an add-on option to attend onsite recording sessions in Berkeley, California. The fun and nourishing material gradually, but deeply, impacts one's life, resulting in increased well-being and joy. Joy is not for just the lucky few–it's a choice anyone can make.
Visit the podcast on iTunes – http://bit.ly/siH3BY
December 1, 2011
Back to Basics
What's fundamental?
The Practice:
Back to basics.
Why?
In middle school, I thought it would be cool to play a musical instrument, and picked the clarinet. My wise parents rented one rather than buying it, and I started practicing. (In the garage because it sounded pretty screechy.) After a week or two of doing scales, I got bored and picked my way through a couple easy songs. But after a few more weeks, I couldn't go further because I hadn't laid a foundation with scales and similar...
