Just One Thing: Developing a Buddha Brain One Simple Practice at a Time
Pick one simple good thing about yourself. Maybe you are particularly friendly, open, conscientious, imaginative, warm, perceptive, or steadfast. Be aware of the experience of that positive characteristic. Explore its body sensations, emotional tones, and any attitudes or viewpoints that go with it. Take a little time to register that you do indeed
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Sense a quiet voice inside you, coming from your own core, firmly and honestly listing some of your good qualities. Listen to it. Let what it’s saying sink in. If you like, write down the list and go over it from time to time; you don’t have to show it to anyone. As you go through life, look for examples of your decency, endurance, caring, and othe
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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
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
For example, doing any practice is an act of kindness toward yourself; you’re treating yourself like you matter—which is especially important and healing if you have felt as a child or an adult that others haven’t respected or cared about you. Further, you’re being active rather than passive—which increases optimism, resilience, and happiness, and
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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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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.