Rick Hanson, Ph.D. is a psychologist, Senior Fellow of the Greater Good Science Center at UC Berkeley, and New York Times best-selling author. His books are available in 26 languages and include Hardwiring Happiness, Buddha’s Brain, Just One Thing, and Mother Nurture.  A summa cum laude graduate of UCLA and founder of the Wellspring Institute for N...euroscience and Contemplative Wisdom, he’s been an invited speaker at NASA, Oxford, Stanford, Harvard, and other major universities, and taught in meditation centers worldwide.In 2016 he gave a keynote address at the annual meeting of the American Psychological Association. His work has been featured on the BBC, CBS, NPR, and other major media. His free offerings include the Just One Thing newsletter (over 120,000 subscribers), Buddha’s Brain Facebook (over 650,000 likes), and Being Well podcast. His online Foundations of Well-Being program helps people use positive neuroplasticity to grow key inner strengths like resilience, self-worth, and compassion, and anyone with financial need can do it for free. Dr. Hanson has spent decades helping people turn everyday experiences into lasting happiness, love, and inner peace, hardwired into the brain. He enjoys wilderness, taking a break from emails, and time with his wife and two adult children.     More

Love Someone

Love Someone Love Someone

What can you do when there’s nothing you can do?

The Practice: 
Love Someone.

Why?

Sometimes something happens. Perhaps your sweet old cat takes a turn for the worse, or there’s a money problem, or your son waves goodbye as he gets on a plane to start college on the other side of the country. Sometimes it’s on a larger scale: maybe there’s been an election and you’re grappling with its consequences (see my last post on this topic: Take Heart.

Or you might be dealing with something ongoing, like a dead-end job (or no job at all), life after divorce, chronic pain, or a teenager who won’t talk to you.

Whatever it is, at first it’s normal to feel rattled, frozen, or unclear about what to do. After awhile, you do what you can to change things for the better. But often there’s not much you can actually change, and sometimes nothing at all.

Still, there is always one thing you can do, no matter what.

You can always find someone to love.

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Stand Up to Bullies

stand up to bullies Bullying at all scales causes much suffering. What can we do?

Is anyone being pushed around?


The Practice:

Stand up to bullies.


Why?


Humans are the most social species on the planet. Most of us spend most of our lives working, eating, sleeping, and playing in groups that range in size from two people all the way up to nations and humanity as a whole.

Woven through the tapestry of our relationships are several major threads. One of these is power, which plays out in almost every group of any size. The only question is, do we use it for good or ill?

Like a hammer, power itself is neutral. It can be used justly and wisely for beneficial purposes, such as the necessary authority of a loving parent, a child’s popular friend protecting her from mean kids, a physically stronger spouse helping a more vulnerable one, or a government defending a country being invaded. Power can also be used unjustly and unwisely for harmful purposes, such as a parent beating a child, a big kid picking on a little one, domestic violence, or a government jailing its critics.

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Love What’s Real

real Love What’s Real

What do a healthy relationship, family, organization, or country have in common?

What can you count on?

The Practice:
Love what’s real.

Why?

Because this practice could seem so abstract or so obvious that it’s not worth doing, I am going to take longer than usual to explain why it’s so important.

As I grew up, my family and schools felt like very shaky ground. I didn’t understand why my parents and many kids reacted the ways they did, with anger or plain weirdness that was unrelated to what was actually happening. It felt shaky inside me, too, and I sure didn’t understand my own feelings and reactions. Outside and inside both felt twirly, up in the air, unnerving.

So I looked for solid ground. I tried to see and understand what was really true. The orange groves and hills around our home were natural and comforting, and I spent a lot of time there. I started reading science fiction and loved an orderly universe in which you could figure out why the spaceship was falling and save it.

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Welcome Joy.

joy Welcome Joy.

Joy lifts the heart and nourishes inner peace.

What’s the spark and what’s the fuel?

The Practice:
Welcome joy.

Why?

Positive emotions—such as feelings of gratitude, love, and confidence—strengthen the immune system, protect the heart against loss and trauma, build relationships, increase resilience, and promote success. Based on studies that have already been done, if a drug company could patent a happiness pill, we’d be seeing ads for it every night on TV.

Technically, emotions can be organized along two dimensions: intensity (how strong they are) and hedonic valence (how good they feel). Tranquility, for example, has low intensity but can feel really really good, a profound inner peace.

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Find Your Ground

Rick-Hanson-Find-Your-Ground Find Your Ground

What can you do when you're shaken?

The Practice:
Find your ground.

Why?

I've been to New Zealand, and really respect and like it. There's a Maori term - turangawaewae (link is external), "a place to stand" - that I've come back to many times.

I'm sure I don't know the full meaning of the word in its cultural context. But at a basic level, it's clear that we all need a place to stand. A physical place to be sure - hearth and home, land and sea, a bed to curl up in - but also psychological or spiritual places, such as feeling loved, a calm clear center inside, knowledge of the facts, compassion and ethics, and realistic plans.

This is our ground, the place we rest in and move out from . . . even under the best of circumstances. And when you're shaken by events at any scale - from changes in your health to changes in your country or world (here's a recent post you may find relevant: Take Heart (link is external)) - then it's especially important to find and hold your ground.


How?

Start with the body, and the feeling of being here. The sensations of breathing . . . heart beating . . . going on living . . . feet on the floor, back against a chair. Whatever is true now can never be taken from you.

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Take Heart

Take Heart Take Heart

When you take heart, you're more able to deal with all types of challenges. 

What do you do when the bottom falls out?

The Practice:
Take Heart.

Why?

It takes heart to live in even ordinary times.

By "taking heart," I mean several related things:

  • Sensing your heart and chest
  • Finding encouragement in what is good both around you and inside you
  • Resting in your own warmth, compassion, and kindness; resting in the caring for you from others; love flowing in and love flowing out
  • Being courageous, whole-hearted and strong-hearted—going forward wisely even when anxious, knowing your own truth and as you speak it


When you take heart, you're more able to deal with challenges like aging, illness, trauma, or conflicts with others. You're also more able to take advantage of opportunities with confidence and grit.

Additionally, it takes heart to live in, live with, and live beyond times that are really hard. Your personal hard time might be bad news about your health, the death of a parent, or betrayal by others. Or it could be related to changes in your country and world, and your concerns about their effects on others and yourself; I've written about the importance of finding and facing facts at the level of society (feel free to skip it if you don't want my take on politics).

There are so many examples of honorable people facing great difficulty with dignity, principle, and courage. They did it. We can, too.

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