Just One Thing: Developing a Buddha Brain One Simple Practice at a Time
There’s a traditional saying that the mind takes the shape it rests upon; the modern update is that the brain takes the shape the mind rests upon.
Rick Hanson • Just One Thing: Developing a Buddha Brain One Simple Practice at a Time
Try to return to this open-hearted fearlessness again and again throughout your day.
Rick Hanson • Just One Thing: Developing a Buddha Brain One Simple Practice at a Time
Whether you’re stuck in traffic, wading through an overflowing in-box, or having a tough conversation, being able to relax your body at will is a critically important inner skill.
Rick Hanson • Just One Thing: Developing a Buddha Brain One Simple Practice at a Time
There are three fundamental phases to psychological and spiritual growth: being with difficult material (e.g., old wounds, anger); releasing it; and replacing it with something more beneficial. In a nutshell, you let be, let go, and let in.
Rick Hanson • Just One Thing: Developing a Buddha Brain One Simple Practice at a Time
Several times a day, ask yourself: Am I on my own side here? Am I looking out for my own best interests?
Rick Hanson • Just One Thing: Developing a Buddha Brain One Simple Practice at a Time
So often in life a good thing happens—flowers are blooming, someone is nice, a goal’s been attained—and you know it, but you don’t feel it. This time, let the good fact affect you.
Rick Hanson • Just One Thing: Developing a Buddha Brain One Simple Practice at a Time
Most of the time, a good experience is pretty mild, and that’s fine. Simply stay with it for ten, twenty, even thirty seconds in a row—instead of getting distracted by something else. Soften and open around the experience; let it fill your mind; give over to it in your body.
Rick Hanson • Just One Thing: Developing a Buddha Brain One Simple Practice at a Time
So here are some steps for calling up self-compassion, which you could blend together as self-compassion becomes easier for you: Take a moment to acknowledge your difficulties: your challenges and suffering. Bring to mind the feeling of being with someone you know cares about you. Perhaps a dear friend, a family member, a spirit, God . . . even a p
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Practice is not for wusses. You will earn its benefits. So honor yourself for your practice. While it’s down-to-earth and ordinary, it’s also aspirational and profound.
Rick Hanson • Just One Thing: Developing a Buddha Brain One Simple Practice at a Time
How Here are some ways to slow down. I suggest doing just a few of them: don’t rush to slow down! Do a few things more slowly than usual. Leisurely lift the cup to your lips, don’t rush through a meal, let others finish talking before jumping in, or stroll to a meeting instead of racing. Finish one task before moving on to another. A few times a da
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