Podcasts about hardwiring happiness

Tiến sĩ Rick Hanson – nhà tâm lý học thần kinh nổi tiếng người Mỹ, một trong những chuyên gia hàng đầu trong lĩnh vực nghiên cứu về tính dẻo thần kinh có chủ đích (self-directed neuroplasticity) – đã kết hợp giữa khoa học thần kinh, tâm lý học tích cực và sinh học tiến hóa để tạo nên cuốn sách mà mình rất mong muốn được chia sẻ cùng các bạn hôm nay: Hardwiring Happiness (tạm dịch: Lập trình Hạnh phúc).Thông qua cuốn sách này, ông chỉ ra cho chúng ta một sự thật đầy hy vọng:Bạn có thể dựng xây một tâm hồn bình yên, vững vàng, tràn đầy mãn nguyện, để sống một cuộc đời hạnh phúc, nhờ vào việc “lập trình lại” não bộ của mình. Có thể bạn đã từng nghe về những phương pháp kiến tạo hạnh phúc qua triết học, Phật giáo hay tâm lý học trên kênh BV… Nhưng hôm nay, với góc nhìn từ khoa học não bộ, hy vọng sẽ giúp bạn khám phá thêm một lộ trình mới để vững vàng vượt qua âu lo, phiền muộn và thực sự trải nghiệm một cuộc sống với niềm vui đích thực.Rồi bây giờ xin mời bạn cùng lắng nghe!-------------------------Nếu bạn muốn mua sách giấy để đọc, có thể ủng hộ Better Version bằng cách mua qua đường link này nhé, cám ơn các bạn! ❤️ Link tổng hợp các cuốn sách trong tất cả video: https://beacons.ai/betterversion.vn/b... ❤️ ỦNG HỘ KÊNH TẠI: https://beacons.ai/betterversion.donate

Sharla's back after a month-long break, sharing a deeply personal story of recovering from decompression sickness caused by a scuba diving trip in the British Virgin Islands. Her rapid brain recovery, thanks to hyperbaric oxygen therapy, inspired this episode on neuroplasticity—the brain's incredible ability to rewire itself. Joined by Robert, Sharla explores how the brain's adaptability can transform your marriage, drawing on therapist Terry Real's framework from his book Us. Learn how to make unconscious patterns conscious, harness emotional “recoil” moments, and act quickly to build new, healthier habits in your relationship. Packed with science, practical tips, and heartfelt insights, this episode will inspire you to tap into your brain's resilience to become the best version of yourself for your partner.What You'll Learn: - How Sharla's cognitive recovery showcases the brain's neuroplasticity. - Terry Real's two-step process for rapid change: making the implicit explicit and using emotional shock to rewire behaviors. - The science of memory reconsolidation and why acting fast after an “aha” moment matters. - Three practical steps to rewire harmful patterns in your marriage, with real-life examples from Sharla and Robert's journey.Try the episode's tips: reflect on an automatic pattern in your marriage, have an honest talk with your partner, and practice a new behavior right away. Share your story or insights on Instagram @masteryourmarriage—we'll repost our favorites! Loved this episode? Leave a 5-star review and share it with someone who'd benefit. Got topic ideas or feedback? Email us at masteryourmarriage@gmail.com.References: Want to dive deeper into neuroplasticity? Check out these resources: - Books: - Doidge, N. (2007). The Brain That Changes Itself. Penguin Books. Inspiring stories of how neuroplasticity transforms lives, perfect for understanding change in relationships. - Hanson, R. (2013). Hardwiring Happiness. Harmony Books. Practical exercises to rewire your brain for positivity and stronger connections. - Ecker, B., Ticic, R., & Hulley, L. (2012). Unlocking the Emotional Brain. Routledge. Explains how emotional insights drive rapid behavioral change. - Siegel, D. J. (2012). The Developing Mind (2nd ed.). Guilford Press. Shows how relationships shape the brain for healthier dynamics. - Scientific Papers: - LeDoux, J. E., & Schiller, D. (2010). “The Human Amygdala and the Control of Fear.” Nature Reviews Neuroscience, 11(11), 761–769. Research on rewiring emotional memories through “recoil” moments. - Nader, K., et al. (2000). “Fear Memories Require Protein Synthesis in the Amygdala for Reconsolidation After Retrieval.” Nature, 406(6797), 722–726. Study on the 4–6 hour window for memory change. - Website: - Coherence Therapy (coherencetherapy.org). Articles and videos on using emotional insights for lasting change, based on Bruce Ecker's work. Find these at your local library, bookstore, or online. Share what you learn with us on Instagram @masteryourmarriage!

Live Life Happy with Andrea Seydel – The Podcast for Book Lovers & Lifelong Learners Welcome to Live Life Happy with Andrea Seydel! If you love books that inspire, transform, and empower, you're in the right place. This podcast is all about book summaries and actionable takeaways from incredible authors who pour their wisdom into books on happiness, well-being, and personal growth. Now in Season 3, we're diving even deeper—taking the powerful insights from these books and applying them in real, tangible ways. Think of this as your shortcut to the best knowledge out there, distilled into digestible, practical strategies you can use to create a happier, more fulfilling life. As the founder of Live Life Happy Publishing, I also weave in tips on writing and publishing your own book. Whether you're dreaming of becoming an author or just love learning from the best, this podcast is a space for book lovers, thought leaders, and changemakers. If you're ready to read, learn, and take action, hit play and join the community! And if you're ready to bring your own book to life, I'm here as your Book Doula, helping you navigate the world of publishing while keeping 100% of your rights and royalties.

In many of our past episodes we've uncovered aspects of emotions that can come up when we're stressed plus this month we're looking into the topic of conflict so today's episode goes into both these areas by looking at the political anxiety many of us may be experiencing around the upcoming Presidential election. No matter where you fall on the political spectrum we seem to all experiencing the same sensation of fear resulting from the polarization we're feeling. We thought it might be helpful to take a deeper look at this by exploring the what and the why when it comes to feeling this way, particularly as election day approaches. We'll call on 3 experts to guide us: Rick Hanson, Amy Chua, and Drew Westen Ph.D. Rick Hanson, Ph.D., is a neuropsychologist and New York Times best-selling author. His books include Hardwiring Happiness, Buddha's Brain, Just One Thing, Resilient: How to Grow an Unshakable Core of Calm, Strength, and Happiness. He'll help us learn more about mindfulness and emotional regulation.   And Amy Chua is author of the Political Tribes: Group Instinct and the Fate of Nations. She is a noted expert in the fields of ethnic conflict and globalization and will help us learn about tribalism and identity politics.   Drew Westen, author The Political Brain, The Role of Emotion in Deciding the Fate of the Nation, is a clinical, personality, and political psychologist and neuroscientist. He will help us see how emotions, particularly fear and anger influence politics.   This will be a 2 part series. This is the episode covering the pre-election and the other will be post-election.   Topics Covered: Political Anxiety Defined Rick Hanson's Concept of “Paper Tiger Paranoia” Virtuous Conduct Tribalism and Identity Politics (Amy Chua) Emotions in Politics (Drew Westen) Statistics on the 2024 Election Campaign (Pew Research Center) Mindfulness, Empathy, and Connection   Here are 3 takeaways from our episode:   1.     Political anxiety, driven by high-stakes issues like abortion and climate change, is often intensified by our brain's tendency to overestimate threats, known as "paper tiger paranoia." Mindfulness can help manage these fears by grounding us in reality and reducing the sense of being overwhelmed. 2.     Tribalism, as described by Amy Chua, worsens political anxiety by creating an "us vs. them" mentality. While polarization grows, she remains optimistic that local, community-driven efforts can bridge divides and foster empathy. 3.     Emotions in politics play a major role in voter decision-making, with campaigns often exploiting fear and anger. Drew Westen highlights that positive emotions, like hope and authenticity, can inspire greater political engagement and help alleviate political anxiety.   Mentioned in the Episode:   Rick Hanson: https://www.amazon.com/   Let Be, Let Go, Let In 15-Minute Guided Meditation   https://www.bu.edu/articles/2024/anxious-about-election/   https://rickhanson.com/dos-and-donts-of-virtuous-conduct/   https://rickhanson.com/topics-for-personal-growth/navigating-political-turmoil/   https://rickhanson.com/how-to-promote-healthy-human-politics/   Amy Chua, Political Tribes: Group Instinct and the Fate of Nations https://www.amazon.com/   Drew Weston, The Political Brain: The Role of Emotion in Deciding the Fate of the Nation https://www.amazon.com/   https://www.pewresearch.org/politics/2024/10/10/voters-feelings-about-the-2024-campaign-and-election-outcomes-concerns-about-political-violence/   Peace of Wild Things by Wendell Berry https://www.scottishpoetrylibrary.org.uk/poem/peace-wild-things-0/ How to reach Yo Canny:    Our Store: www.girltaketheleadpod.com/store    Our Website: www.girltaketheleadpod.com  You can send a message or voicemail there. We'd love to hear from you!   email: yo@yocanny.com   FB group: Girl, Take the Lead https://www.facebook.com/groups/272025931481748/?ref=share   IG: yocanny (Yo)   YouTube   LinkedIn: https://www.linkedin.com/in/yocanny/

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about 30 seconds a day. What if Jenn told you that you could reprogram your brain to be healthier by committing to doing 30 seconds of something a day. Based on two recent studies that she has read, she is explaining what you can do to reprogram your brain, and why it takes such little time. What will you do with your 30 seconds? Tune in to learn more. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday.  Have an idea for a nutrition nugget?  Submit it here: https://asaladwithasideoffries.com/index.php/contact/       RESOURCES:Become A Member of Salad with a Side of FriesJenn's Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries Instagram

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2213: Jen of This Time of Mine.com reveals strategies for raising optimistic children, emphasizing the importance of allowing kids to experience and express negative emotions without always seeking a silver lining. She highlights the significance of developing a positive vocabulary to help children balance their natural negativity bias. Read along with the original article(s) here: https://thistimeofmine.com/raising-optimistic-kids/ Quotes to ponder: "Encouraging children to be positive in the face of difficulties can send the inappropriate message that feeling down or anxious is abnormal." “Just a handful of painful experiences of futility can rapidly become a sense of helplessness.” "Sometimes, the best way to help our kids get back to feeling more optimistic is to allow them to sit in their hard feelings for a moment." Episode references: Hardwiring Happiness: https://www.amazon.com/Hardwiring-Happiness-Science-Contentment-Confidence/dp/0385347316 Learn more about your ad choices. Visit megaphone.fm/adchoices

"The New Brain Science of Contentment, Calm, and Confidence"

Rick Hanson, Ph.D. is a psychologist, New York Times best-selling author, and buddy of mine. He's a wonderful and (sane) blend of science and spirituality and often writes writes about the intersection between the two. His books include Making Great Relationships, Neurodharma, Resilient, Hardwiring Happiness, Just One Thing, Buddha's Brain, and Mother Nurture—with over a million copies in English alone. This podcast was first released over Covid—whew, remember those dark days—and it's still one of my favorites, so I figured I'd bump it back to the top of your feed so your ears can luxuriate in all of the wisdom that is Rick Hanson, Ph.D. one more time. Get Rick's newsletter. If you dig this podcast, will you please leave a short review on Apple Podcasts? It takes less than 60 seconds and makes a difference when I drop to my knees and beg hard-to-get guests on the show. You can join my newsletter on Substack. It's glorious. This episode is brought to you by Claude Copywriting Agency—an out of the box way to inbox. Get full access to Kyle Thiermann at thiermann.substack.com/subscribe

Rick Hanson, Ph.D. is a psychologist, New York Times best-selling author, and buddy of mine. He's a wonderful and (sane) blend of science and spirituality and often writes writes about the intersection between the two. His books include Making Great Relationships, Neurodharma, Resilient, Hardwiring Happiness, Just One Thing, Buddha's Brain, and Mother Nurture—with over a million copies in English alone. This podcast was first released over Covid—whew, remember those dark days—and it's still one of my favorites, so I figured I'd bump it back to the top of your feed so your ears can luxuriate in all of the wisdom that is Rick Hanson, Ph.D. one more time. Get Rick's newsletter. If you dig this podcast, will you please leave a short review on Apple Podcasts? It takes less than 60 seconds and makes a difference when I drop to my knees and beg hard-to-get guests on the show. You can join my newsletter on Substack. It's glorious. This episode is brought to you by Claude Copywriting Agency—an out of the box way to inbox. Get full access to Kyle Thiermann at thiermann.substack.com/subscribe

Welcome to The Nonlinear Library, where we use Text-to-Speech software to convert the best writing from the Rationalist and EA communities into audio. This is: How I internalized my achievements to better deal with negative feelings, published by Raymond Koopmanschap on February 28, 2024 on LessWrong. Whenever I struggle to make progress on an important goal, I feel bad. I get feelings of frustration, impatience, and apathy. I think to myself, "I have wasted all this time, and I will never get it back." The resulting behavior during these moments does not help either; my impatience makes it hard to concentrate, so I often work on more engaging tasks rather than the essential ones I ideally want to focus on. I also tend to push through; even if I feel tired, I want to make progress at all costs. I force myself to work, which results in decreased motivation, making it hard to make actual progress. Thanks to a practice called HEAL, introduced in the book Hardwiring Happiness by Rick Hanson, I now deal much better with this situation. HEAL stands for Having a beneficial experience, Enriching it, Absorbing it, and optionally Linking it to a negative experience. To dive straight in and use HEAL in practice, you can explore this guided HEAL meditation. More meditations can be found here, at the end of the Hardwiring Happiness book, and most of the meditations I found useful are in his Foundations of Wellbeing course (you can apply for scholarships). The book suggests that behavior like my frustration can be caused by some underlying unmet need, resulting in compulsively trying to fulfill this need. This information and introspective techniques like Focusing helped me discover that these negative feelings came from some unmet need to feel worthwhile and recognized, but the problem was that I heavily tied my self-worth to the amount of progress I made. HEAL allowed me to fulfill this need and thereby soothe these negative feelings by generating positive experiences of past accomplishments and letting the truth of these facts sink in by enriching and absorbing the experience, allowing me to see that I have made significant progress and am proud of what I have achieved. This helped me put these negative thoughts in perspective and let me realize on a deeper level that I am OK and capable of achieving meaningful things. I feel calmer after doing this practice; it allows me to disengage from negative thought loops. When I have more distance from a negative thought, I ask myself what I can learn from this feeling and what is helpful for me at this moment, be it going for a short walk, talking with a friend about my frustration, or refocusing on the important task I wanted to accomplish. Another benefit is that it helps me focus on the positive aspects that excite me and guide me toward what I want to create. One post that does a good job of clarifying why this can be useful is replacing fear. HEAL can be used for many unhelpful thoughts or feelings. Using HEAL, we can internalize self-confidence when feeling fear about a presentation or job interview, motivation to overcome procrastination, self-acceptance to lessen the burdens of imposter syndrome, assertiveness when entering a difficult conversation, and courage to pursue that startup idea we always wanted to pursue. How I applied the HEAL method To soothe these negative thoughts of frustration, impatience, and apathy that I encounter when not making enough progress, I called to mind instances where I was honestly satisfied with my accomplishments. This is the first step in the HEAL process: Having a beneficial experience. I recalled a moment after giving a workshop where someone told me they found the workshop valuable and eye-opening. Next, I Enriched this experience by holding it in my mind for a dozen seconds, vividly imagining the scenario, feeling everything I felt then, and clarifying why this was a meaningful experience for me. Third is the Absorbing step, where I let this expe...

Link to original articleWelcome to The Nonlinear Library, where we use Text-to-Speech software to convert the best writing from the Rationalist and EA communities into audio. This is: How I internalized my achievements to better deal with negative feelings, published by Raymond Koopmanschap on February 28, 2024 on LessWrong. Whenever I struggle to make progress on an important goal, I feel bad. I get feelings of frustration, impatience, and apathy. I think to myself, "I have wasted all this time, and I will never get it back." The resulting behavior during these moments does not help either; my impatience makes it hard to concentrate, so I often work on more engaging tasks rather than the essential ones I ideally want to focus on. I also tend to push through; even if I feel tired, I want to make progress at all costs. I force myself to work, which results in decreased motivation, making it hard to make actual progress. Thanks to a practice called HEAL, introduced in the book Hardwiring Happiness by Rick Hanson, I now deal much better with this situation. HEAL stands for Having a beneficial experience, Enriching it, Absorbing it, and optionally Linking it to a negative experience. To dive straight in and use HEAL in practice, you can explore this guided HEAL meditation. More meditations can be found here, at the end of the Hardwiring Happiness book, and most of the meditations I found useful are in his Foundations of Wellbeing course (you can apply for scholarships). The book suggests that behavior like my frustration can be caused by some underlying unmet need, resulting in compulsively trying to fulfill this need. This information and introspective techniques like Focusing helped me discover that these negative feelings came from some unmet need to feel worthwhile and recognized, but the problem was that I heavily tied my self-worth to the amount of progress I made. HEAL allowed me to fulfill this need and thereby soothe these negative feelings by generating positive experiences of past accomplishments and letting the truth of these facts sink in by enriching and absorbing the experience, allowing me to see that I have made significant progress and am proud of what I have achieved. This helped me put these negative thoughts in perspective and let me realize on a deeper level that I am OK and capable of achieving meaningful things. I feel calmer after doing this practice; it allows me to disengage from negative thought loops. When I have more distance from a negative thought, I ask myself what I can learn from this feeling and what is helpful for me at this moment, be it going for a short walk, talking with a friend about my frustration, or refocusing on the important task I wanted to accomplish. Another benefit is that it helps me focus on the positive aspects that excite me and guide me toward what I want to create. One post that does a good job of clarifying why this can be useful is replacing fear. HEAL can be used for many unhelpful thoughts or feelings. Using HEAL, we can internalize self-confidence when feeling fear about a presentation or job interview, motivation to overcome procrastination, self-acceptance to lessen the burdens of imposter syndrome, assertiveness when entering a difficult conversation, and courage to pursue that startup idea we always wanted to pursue. How I applied the HEAL method To soothe these negative thoughts of frustration, impatience, and apathy that I encounter when not making enough progress, I called to mind instances where I was honestly satisfied with my accomplishments. This is the first step in the HEAL process: Having a beneficial experience. I recalled a moment after giving a workshop where someone told me they found the workshop valuable and eye-opening. Next, I Enriched this experience by holding it in my mind for a dozen seconds, vividly imagining the scenario, feeling everything I felt then, and clarifying why this was a meaningful experience for me. Third is the Absorbing step, where I let this expe...

Savner du glæde i dit liv? Jeg har haft en periode hen over vinteren, hvor jeg har manglet energi og glæde. Det har ikke været slemt i en grad, så jeg har haft det dårligt eller følt mig deprimeret. Mere bare generel træthed, dårligt humør og mangel på glæde. Jeg har tænkt, at det måske skyldes en længere influenza og generel lav vinterenergi. Desuden er det naturligt at energien og humøret svinger. Alligevel var det nok til, at jeg for nogle uger siden stoppede op og konstaterede, at glæden ikke fyldte ret meget i mine dage. Først tænkte jeg, at sådan måtte det bare være, fordi der ikke er så meget plads til, at jeg kunne fokusere på ting, der gør mig glad. Men så indså jeg, at det er en uholdbar strategi at tænke på den måde. Jeg besluttede mig for at stoppe op og finde ud af, hvordan jeg kan kultivere mere glæde i mine dage og få den tilbage. 3 ting du kan gøre på daglig basis for at kultivere mere glæde Vil du også gerne have mere glæde ind i din hverdag, så lyt med til episoden i dag. Jeg deler nogle af mine egne erfaringer og min viden som psykolog i forhold til, hvordan du kan kultivere glæde i dit liv uanset dine omstændigheder. Lyt med herunder, hvor jeg bla. kommer ind på: Forskellen på lykke, glæde og tilfredshed med livet Definition af glæde både som følelse men også som praksis En anden definition, end den gængse, af glæde som det at praktisere din forbindelse til andre, til verden og til livet (og dig selv) og glæde som opmærksomhedspraksis Hvorfor glæde og svære følelser som smerte og frygt hænger sammen, og hvorfor du skal være villig til at mærke alle følelser, hvis du vil vække glæden At vi ikke kan sidde og vente på, at glæden indfinder sig i vores liv At du ikke kan fremtvinge glæde, men du kan forberede, at den dukker op Sammenhængen mellem taknemmelighed og glæde i forskningen Eksempler på, hvad jeg selv har opdaget, giver mig glæde De 3 ting, du kan gøre i din dagligdag for at vække glæden Bøger nævnt i episoden: Hardwiring Happiness, Rick Hansson Happiness - a guide to developing lifes most important skill, Matthieu Ricard The Good Life: Lessons from the World's Longest Study on Happiness, Robert Waldinger og Marc Schulz Stumbling on happiness, Dan Gilbert Hvis du kunne lide denne podcastepisode, så tjek også følgende ud: 10 ting, du kan gøre for at løfte dit humør her og nu på en langtidsholdbar måde Imran Rashid om mærkbarhed og om hvordan du undgår at gå glip af selve livet Sidder du fast i dit liv? 3 vigtige ting, du kan gøre her og nu for at komme videre.

Tweetable quote from Dr. Rick “If people develop compassion for themselves and kindness for themselves, they get less selfish.: Summary In this podcast episode, Dr Espen interviews Dr. Rick Hanson, a renowned author and meditation teacher. They delve into the significance of meditation and mindfulness in today's fast-paced and uncertain world. Dr. Hanson explains the power of developing inner qualities such as self-compassion, resilience, and happiness to navigate life's challenges. He highlights the importance of recognizing what is within our control and finding our own footing in order to achieve self-reliance. Episode Highlights: [00:01:28] Power of the heart. [00:04:06] Self-reliance and personal transformation. [00:08:29] Resilience and happiness. [00:10:01] The importance of meditation. [00:12:42] Neuroplastic change and sustained attention. [00:18:08] Waves recognizing other waves. [00:19:08] Law of Divine Oneness [00:23:31] Changing systemic factors of suffering. [00:26:38] Protecting Civil Society. [00:29:40] Awakening and the Great Crisis. [00:32:06] Global warming and species extinction. [00:35:01] Walking the quantum path. About Dr. Rick Rick Hanson, Ph.D., is a psychologist, Senior Fellow at UC Berkeley's Greater Good Science Center, and New York Times best-selling author. His seven books have been published in 31 languages and include Making Great Relationships, Neurodharma, Resilient, Hardwiring Happiness, Just One Thing, Buddha's Brain, and Mother Nurture – with over a million copies in English alone. He's the founder of the Global Compassion Coalition and the Wellspring Institute for Neuroscience and Contemplative Wisdom, as well as the co-host of the Being Well podcast – which has been downloaded over 10 million times. His free newsletters have 250,000 subscribers, and his online programs have scholarships available for those with financial needs. He's lectured at NASA, Google, Oxford, and Harvard. An expert on positive neuroplasticity, his work has been featured on CBS, NPR, the BBC, and other major media. He began meditating in 1974 and has taught in meditation centers worldwide. He and his wife live in northern California and have two adult children. He loves the wilderness and taking a break from emails. Find out more about Dr. Rick Website: https://www.rickhanson.net/ Find out more about Dr Espen Website: https://drespen.com/ Facebook: https://www.facebook.com/drespenhjalmby Instagram: https://www.instagram.com/dr_espen/ YouTube: https://www.youtube.com/@dr_espen

Rick Hanson, Ph.D., is a psychologist, Senior Fellow at UC Berkeley's Greater Good Science Center, and New York Times best-selling author. His seven books have been published in 31 languages and include Making Great Relationship, Neurodharma, Resilient, Hardwiring Happiness, Just One Thing, Buddha's Brain, and Mother Nurture - with over a million copies in English alone. He's the founder of the Global Compassion Coalition and the Wellspring Institute for Neuroscience and Contemplative Wisdom, as well as the co-host of the Being Well podcast - which has been downloaded over 9 million times. His free newsletters have 250,000 subscribers, and his online programs have scholarships available for those with financial needs. He's lectured at NASA, Google, Oxford, and Harvard. An expert on positive neuroplasticity, his work has been featured on CBS, NPR, the BBC, and other major media. He began meditating in 1974 and has taught in meditation centers worldwide. He and his wife live in northern California and have two adult children. He loves the wilderness and taking a break from emails. https://www.rickhanson.net/ https://www.globalcompassioncoalition.org/  

Ever wondered why negative experiences seem to linger longer in your memory than positive ones? It may surprise you to know that our brains are naturally wired towards negativity - but why is this the case, and how does it affect our perception and life experiences?  We explore from personal experiences and Rick Hansen's enlightening book "Hardwiring Happiness," why we remember the bad over the good, and how media and gossip further fuel this bias. Don't let your brain hold you back! Remember, your mind is the most potent tool you have, and learning how to harness its power can help you live life on your terms. We share practical strategies to overcome your natural tendency towards negativity. Join me for my 90-minute workshop to decrease stress and anxiety, all with the power of laughter.This will be a hoot!Workshop Details

Happiness is the subject as we talk with Dr. Rick Hanson, 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 "Resilient",  "Hardwiring Happiness", "Buddha's Brain", "Just One Thing", and "Mother Nurture".   Ritual's "Essential for Women 18+" is one of the few women's multi-vitamins that's USP verified, meaning what's on the label is what's in the formula.  It's also soy-free, gluten-free, vegan-friendly and formulated without GMO's.  Ritual's "Essential for Women 18+" is a multi-vitamin you can actually trust. The minty essence in every bottle helps make taking your multi-vitamins enjoyable every day.  Ritual is offering our listeners 30% off during your first month!  Visit ritual.com/NTM to start Ritual or add "Essential for Women 18+" to your subscription today!

Could the path to joy be through forgiveness and self-love? Stumbled upon an interesting point in my recent podcast discussion with Jan Hoath - the importance of forgiveness, especially self-forgiveness. It's not always easy, but it is a key ingredient in finding joy and healing. Jan shared her daily forgiveness practice, which I found quite inspiring. Seems worth exploring! #Forgiveness #Podcast #Joy In this podcast episode, the host interviews Jan Joy Hewitt, known as the "queen of joy." They discuss the importance of experiencing pain and suffering in order to cultivate true joy. Jan shares a personal story about finding joy during her son's cancer scare. They also talk about taking ownership of our experiences, prioritizing joy, and the power of forgiveness. Jan emphasizes the need to follow one's own unique path and shares her morning and nighttime routines for success and joy. The episode concludes with a reminder to own your throne, mind your business, and embrace your reign. Enjoy, sovereigns! Jan “JOY” Hoath is a speaker, author, JOY mentor to leaders, and ‘backcountry guide to the soul,' on a mission to help leaders discover their most joyful life paths through the wildness of their souls. She helps business leaders and entrepreneurs learn to approach their business- and their life- from a place of authentic J.O.Y. and playfulness. As a leadership coach, mindfulness meditation teacher, former professional alpine ski instructor, and masterful student of life, Jan offers a unique blend and approach to her work including her signature process of The Happiness Prism(TM) through which she guides her clients to build a no regrets life. Jan can be found embodying her J.O.Y. message skiing/snowboarding and hiking the mountains of Jackson Hole, surfing the waves of Costa Rica, sailing the seas of the Caribbean, meditating with moose, speaking at women's leadership summits, facilitating J.O.Y. transformational programs and retreats including leading the Jackson Hole Mindful Ski & Snowboard Camp, and at home in her log cabin in the woods with her beloved family of 2 kids, Australian husband, and Bernese mountain dog. The secret of her success is her innate ability to find joy and possibility even in the most challenging of times. She will show you that joy isn't something we have at the end, but the vehicle we use to get there. Join her to build a no-regrets, legacy-worthy life. Moments of Note: The Importance of Experiencing Pain and Suffering [00:01:33] Discussion on how experiencing pain and suffering allows for a deeper appreciation and cultivation of joy. Finding Joy in the Darkest Moments [00:07:40] Jan shares personal stories of finding joy even in the darkest moments, such as her son's cancer scare and the tragic death of her mother-in-law. Retraining the Brain to Find Joy in the Suck [00:10:25] Exploration of how to retrain the brain to find moments of humor and joy even when faced with challenging circumstances. The Fruit Loop Moment [00:12:32] Jan shares a story about ordering Froot Loops in the hospital during her son's cancer scare, finding joy in a difficult moment. Finding Joy in Difficult Times [00:14:47] Jan discusses how she found joy and maintained faith during her son's hospital stay, making better decisions and trusting in the process. Laughing at Absurdity [00:22:38] Jan recounts a funny incident with a tire deflating while filling it, choosing to laugh and find joy in the absurdity of the situation. The importance of responsibility and finding joy [00:23:53] Jan Joy Hoath discusses the importance of taking responsibility for our experiences and finding joy even in difficult situations. Handling problems with humor and positivity [00:25:14] The host and Jan Joy Hoath share personal stories about handling unexpected problems with humor and positivity, instead of getting upset or blaming others. The impact of language and self-management [00:32:29] The speakers discuss how the language we use and our self-management practices can either limit or expand our potential for joy and success. The 50k Race and Marathon [00:35:02] Discussion about the commitment and intention to run a 50k race and marathon, and the importance of finishing with a smile. Forgiveness Practice [00:39:40] The practice of forgiveness, particularly self-forgiveness, is a key to healing, awareness, and finding joy. Path to Joy and Spiritual Awareness [00:46:28] Jan Joy Hoath shares her personal struggles with her mom and as a professional skier that led her to unlock a deep level of joy. The Joy Led Life [00:46:58] Jan Joy Hoath discusses how joy has helped her navigate through difficult times, including her son's cancer scare. A Playful Future [00:48:09] Jan shares her experience as a 16-year-old with deep depression and how going to Germany as an exchange student opened her up to a joyful future. Following Joy to Australia [00:50:51] Jan talks about following her joy to become a ski instructor in Australia, where she met her husband. The morning routine for Joy [01:02:18] Jan discusses her morning routine, which involves play, peace, and progress to set herself up for a joyful day. The nighttime routine for success [01:05:25] Jan shares her nighttime routine, including playing the banjo, journaling, setting intentions, and having a mini nighttime meditation before sleep. Crowning yourself [01:08:06] Jan describes a meditation where she imagines her higher self placing a crown atop her head, symbolizing her regal and sovereign self. Finding Joy in Difficult Times [00:00:00] Discussion on the importance of experiencing pain and suffering to appreciate and cultivate joy. Sharing Takeaways on Instagram [01:11:06] Encouragement to share key insights from the conversation on Instagram stories, tagging the hosts and guests. Owning Your Reign [01:11:06] Encouragement to take charge of one's life and business, emphasizing personal empowerment and growth. Mentions + Additional Resources: Connect with Jan “JOY” Hoath Website: https://www.janjoymentor.com/ Facebook: https://www.facebook.com/janhoath Instagram: https://www.instagram.com/janhoath/ LinkedIn: https://www.linkedin.com/in/janhoath/ Happiness Prism - Jan Joy Hoath's signature process for building a no-regrets life. (Timestamp: 00:00:04) The Noodle Chronicles - A book by Amanda Wynn Lee about her son's scare with cancer. (Timestamp: 00:09:00) Hardwiring Happiness by Rick Hanson - mentioned at 00:20:34 Abraham Hicks - mentioned at 00:21:40 Cancer scare with son: mentioned at 00:46:58 Germany as an exchange student: mentioned at 00:48:09 Corporate job offer in Germany: mentioned at 00:49:46 Ski instructing in Aspen: mentioned at 00:49:46 Teaching in Australia: mentioned at 00:50:51 Mindful ski camp in Jackson Hole, Wyoming: mentioned at 00:54:15 ____________

Dr. Tammy sits down with psychologist and New York Times best-selling author Dr. Rick Hanson to talk about communication, appreciation, cultivating erotic interest, and Rick's latest book, Making Great Relationships.DR. TAMMY WANTS TO ANSWER YOUR QUESTIONS about Sex, Love & Relationship and help you with your Trouble with Sex. Send your questions to drtammy@thetroublewithsex.com.OUR GUESTRick Hanson, Ph.D., is a psychologist, Senior Fellow at UC Berkeley's Greater Good Science Center, and New York Times best-selling author. His seven books have been published in 31 languages and include Making Great Relationships, Neurodharma, Resilient, Hardwiring Happiness, Just One Thing, Buddha's Brain, and Mother Nurture – with over a million copies in English alone. He's the founder of the Global Compassion Coalition and the Wellspring Institute for Neuroscience and Contemplative Wisdom, as well as the co-host of the Being Well podcast – which has been downloaded over 9 million times. His free newsletters have 250,000 subscribers, and his online programs have scholarships available for those with financial needs. He's lectured at NASA, Google, Oxford, and Harvard. An expert on positive neuroplasticity, his work has been featured on CBS, NPR, the BBC, and other major media. He began meditating in 1974 and has taught in meditation centers worldwide. He and his wife live in northern California and have two adult children. He loves the wilderness and taking a break from emails. INTERESTED IN BECOMING A CERTIFIED AS A SEX THERAPIST?Visit ISTI - Integrative Sex Therapy Institute.  If you are already a therapist, find out how to receive your AASECT Sex Therapist Certification. Or, elevate your practice in relational psychotherapy by earning the new Certified Sex and Couples Therapist designation (CSCT).​ AASECT and CSCT renewal and re-certification classes are also offered. THE TROUBLE WITH SEX RESOURCES, REFERENCES & INFOCHECK OUT DR. T'S BOOK - OPEN MONOGAMY!· To read more about how to improve your sex life, check out Dr. Tammy's Getting the Sex You Want: Shed Your Inhibitions and Reach New Heights of Passion Together.· Learn more about love, marriage, monogamy and how to redefine your commitment to each other in Dr. Tammy's TEDX talk - The New MonogamyFollow us on Instagram @thetroublewithsex and doctor_tammynelson.

If you feel like you're never going to run out of bad days, how about you change your perspective? In today's episode, Erik Cabral speaks with Jeff Holst, the author of No Bad Days: How to Make Every Day Great. This guy has gone through some challenges in life, including a life-threatening crisis, but still remains positive about life. Listen in to find out how he makes every day great! Here are some power takeaways from today's conversation: “No bad days” is really about this moment. Taking responsibility for your life The Baader-Meinhof effect Developing a positive mindset that there are no bad days How to take responsibility for things you can't control What personal integrity means Everything's a choice based on your perspective Episode Highlights: [09:01] Taking Responsibility for Your Life Situations If you find yourself in challenging situations, reframe how you perceive your day. Take responsibility for the situation you're in and make the best possible choices given that situation.  The Baader-Meinhof effect is the idea that your subconscious mind defaults to the familiar. The book, Hardwiring Happiness, also talks about how you should just stop and embrace positive things once in a while. This way, you're the neural pathways in your brain, and the ones you use the most are the easiest to fire off. [23:53] How to Take Responsibility for Things You Can't Control How do you take responsibility for things that you can't control? You don't worry about those things, because worrying doesn't help. You can't do anything about some things, but you've got to do the stuff you can control and maximize your choices. Once you get that confidence and the ability to feel it's okay to fail, then you're aligning yourself with your internal vision, and you have more clarity about the things important to you. [32:50] What is Integrity? When your thoughts, your words, and your actions are all completely aligned, you're in personal integrity. By thinking, saying, and doing positive things, you're going to find alignment in all areas of your life.  Now, try to take that further than just integrity, because it's all about the experience of life. Become a better, stronger, more mentally aware person. Work on yourself and just keep working to be better and better and better.  [40:15] Everything's a Choice Everything's a choice. How are you going to frame your choices about the future? How are you going to create your own future? How are you going to set those goals to get the results you want? All that just comes down to the perspective of how you look at things.  Resources Mentioned: https://www.jeffreyholst.com/ No Bad Days: How to Make Every Day Great by Jeff Holst Hardwiring Happiness by Rick Hanson, PhD A Walk for Sunshine by Jeff Alt Entrepreneurs Circle podcast is an On Air Brands production. On Air Brands is one of the leaders for launch, production, and promotion of top-rated business and real estate investing podcasts. Reach out to On Air Brands here ---> info@onairbrands.com  Learn more at: www.onairbrands.com Find and follow find Erik at: www.erikcabral.co Download Erik's FREE GUIDE to podcasting at: www.erikcabral.co/guide Check out this show and previous inspiring guests at Entrepreneurs Circle in Apple Podcasts. --- Support this podcast: https://podcasters.spotify.com/pod/show/erikecabral/support

Dr. Rick Hanson speaks with @BanyenBooksSound on his new book Making Great Relationships—neuroscience, psychology, and the contemplative wisdom. Rick Hanson, PhD, is a psychologist, senior fellow at UC Berkeley's Greater Good Science Center, and New York Times bestselling author. His books have been published in 30 languages and include Neurodharma, Resilient, Hardwiring Happiness, Just One Thing, Buddha's Brain, and Mother Nurture. A summa cum laude graduate of UCLA, he has been an invited speaker at NASA, Oxford, Stanford, Harvard, and other major universities, and he has taught in meditation centers worldwide. An expert on positive neuroplasticity, his work has been featured on the CBS, NPR, the BBC, and other major media. He began meditating in 1974 and is the founder of the Wellspring Institute for Neuroscience and Contemplative Wisdom.

Rick Hanson, Ph.D., is a psychologist, Senior Fellow at UC Berkeley's Greater Good Science Center, and New York Times best-selling author. His seven books have been published in 31 languages and include Making Great Relationship, Neurodharma, Resilient, Hardwiring Happiness, Just One Thing, Buddha's Brain, and Mother Nurture – with over a million copies in English alone. His work is focused on helping you answer common questions like: How might the mind and brain be connected? When the mind changes, how does the brain change, and vice versa? What is happening in my mind/brain when I feel upset? What's going on in the mind/brain when a person is having a meaningful insight? What is the neurology of consciousness? What are scientifically-validated methods for activating the brain states that support positive mental states? In our conversation we discuss how to motivate yourself without burning out long-term, building a healthy relationship with yourself and your partner, hardwiring happiness, and more. If you enjoy the podcast, would you please consider leaving a short review on Apple Podcasts/iTunes and a rating on our Spotify show? It takes less than 60 seconds, and it really makes a difference. Past guests on Growth Minds include: Robert Kiyosaki (Rich Dad Poor Dad), Steve Aoki, Robert Greene, Dr. Jason Fung, Dr. Steven Gundry, Neil deGrasse Tyson, Dennis Rodman, Wim Hof, Robin Sharma, Vanessa Van Edwards, King Bach, Daniel Pink, Dr. William Davis, Doctor Mike, Lewis Howes (School of Greatness), Tom Bilyeu (Impact Theory), Andrew Yang, Dr. Paul Conti, Charles Hoskinson (Ethereum), Dr. Drew (After Dark), Jo Koy, Jordan Belfort (Wolf of Wall Street), Gad Saad, Adam Carolla, Louis the Child, Vishen Lakhiani (Mindvalley), Bret Weinstein (DarkHorse Podcast), James Nestor, Dave Rubin, Scott Adams (Real Coffee with Scott Adams), and more.

If you've ever wanted more happiness during this exceptionally trying time, then do we have the Neurodharma show for you.   We'll talk all about practical techniques you can use to find more lasting happiness using ancient traditional wisdom and new science, ancient traditional wisdom for achieving the highest happiness in day to day life.   I'll be talking with Dr. Rick Hanson, neuro-psychologist, brain expert, and the best-selling author of “Hardwiring Happiness”, “Just One Thing”, “The Buddha's Brain”, “Resilient”, and his latest incredibly peaceful and enlightening book, “Neurodharma”   Visit: https://www.rickhanson.net/    To find out more visit: https://amzn.to/3qULECz - Order Michael Sandler's book, "AWE, the Automatic Writing Experience" www.automaticwriting.com  - Automatic Writing Experience Course www.inspirenationuniversity.com - Michael Sandler's School of Mystics https://inspirenationshow.com/ https://www.dailywoohoo.com/ - Sign up for my FREE daily newsletter for high-vibration content. ……. Follow Michael and Jessica's exciting journey and get even more great tools, tips, and behind-the-scenes access. Go to https://www.patreon.com/inspirenation   For free meditations, weekly tips, stories, and similar shows visit: https://inspirenationshow.com/   We've got NEW Merch! - https://teespring.com/stores/inspire-nation-store   Follow Inspire Nation, and the lives of Michael and Jessica, on Instagram - https://www.instagram.com/InspireNationLive/   Find us on TikTok - https://www.tiktok.com/@inspirenationshow

This episode is part two on bravely having tough conversations. Click here to listen to part one. If you listened to my last episode, you know that tough conversations like breaking the news about an upcoming job change to your employers and family are necessary for growth, and choosing to have them can be an act of bravery. And perhaps now you're ready to have these talks about moving on, going forward, and making changes in your professional and personal life… But you're not exactly sure how to begin the actual conversation. So, today I'm sharing seven practical tools to help you have the conversation and say what you want without getting derailed. Being prepared and having a plan before you walk into these conversations can help you to feel confident and empowered. At the end of the day, you can't control all of your circumstances, but you can control your reactions, your energy, and the way you approach the big moments in your life, tough conversations included. I'm here to give you encouragement and help you stay the course so you can bravely open up to those in your life. In this episode, you'll learn... [06:06] Why you should set intentions for your conversations, and consider the risks and payoffs in advance [09:56] How to create a simple top line message and write talking points to help you steer the conversation [17:53] Why practicing what you're going to say will help alleviate your nerves, and the benefits of role-playing the conversation [20:39] How preparing yourself energetically helps keep you in the right frame of mind [22:56] Celebrate the fact that you did the difficult and brave thing, no matter what happens This season is all about the different kinds of leaps you can make in your life. If you're looking for habits and tools to keep you going after your leap, be sure to tune into this episode. Get full show notes and the episode transcript: https://www.lisahoashi.com/leaplikeme/episode39 Links mentioned in this episode… Hardwiring Happiness by Dr. Rick Hanson Episode #35: Finding Your Authentic Voice with Elissa Weinzimmer

Links To Resources:Instagram: https://www.instagram.com/jeremylipkowitz/Website: https://www.jeremylipkowitz.com/Linkedin: https://www.linkedin.com/in/jeremylipkowitz/Youtube: https://www.youtube.com/c/JeremyLipkowitzAbout this episode:Hardwiring Happiness – Neuroplasticity & Porn AddictionWelcome to another episode of the Unhooked podcast.. the place to learn how to break free from compulsive behaviors and bad habits, so that you can create the life you want...Today on the podcast I talk about a a crucial moment in my own porn recovery journey, when I discovered the concept of neuroplasticity. This helped me not only understand how I had created my own addictive compulsive behavior patterns towards porn, but also gave me the knowledge I needed to form a pathway out of my suffering. In many ways, meditation and mindfulness are the tools we use to rewire the mind - away from suffering and towards greater contentment and happiness. 

Are you eating and drinking poison daily? (yep you are, don't kid yourself) Drink Whitefang Water and change your brain and body at the same time. Two great books today: "Life Is In The Transitions" by Bruce Feiler and "Hardwiring Happiness" by Rick Hanson PhD.

"Are you committed to telling the truth and playing fair? And are you committed to supporting those who do tell the truth and play fair regardless of political view? And are you prepared to cast out of your political party those who do not tell the truth and play fair?" This week's Survival of the Kindest podcast features Dr Rick Hanson. Rick is a psychologist and senior fellow at UC Berkeley's Greater Good Science Center, founded by Dacher Keltner, who has also been a podcast guest. He is a New York Times best-selling author. His six books have been published in 30 languages and include Neurodharma, Resilient, Hardwiring Happiness, Just One Thing, Buddha's Brain, and Mother Nurture He is an expert on positive neuroplasticity, and has great knowledge into brain neurophysiology. He became interested in meditation in the 70s an and is the founder of the Wellspring Institute for Neuroscience and Contemplative Wisdom. His combination knowledge of meditation with his knowledge of psychology and neurophysiology provides fascinating insights into how these diverse fields fit closely together. Follow Survival of the Kindest on Twitter, Instagram and subscribe on Apple, Spotify or wherever you like to listen to get our episodes as they are released. Email us on sotk@compassionate-communitiesuk.co.uk

How can we make health and happiness a habit? Something we do without thinking about it.Today's episode is inspired by Rick Hanson's "Hardwiring Happiness".Join the Healthy Happy Holidays Workshop: https://www.drorlena.com/healthy-holidays Grab October Healthy Recipes: https://www.drorlena.com/recipes

Happiness is the topic as we talk with Dr. Rick Hanson, 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 "Resilient",  "Hardwiring Happiness", "Buddha's Brain", "Just One Thing", and "Mother Nurture". Note: This episode was previously aired. Thanks to our sponsor of this episode!: Everlywell is digital healthcare designed for you — all at an affordable and transparent price. With over thirty at-home lab tests, you'll be able to choose the test that makes the most sense for you to get the answers you need, like the Metabolism Test or Food Sensitivity Test. Everlywell ships products straight to you with everything needed in one package. To take your at-home lab test, simply collect your sample and use the included prepaid shipping label to mail your test back to a certified lab. Your physician-reviewed results get sent to your phone or device in just days! If you've been experiencing symptoms and don't know where to start, Everlywell is committed to listening and supporting your journey towards better health and wellness. For listeners of Nobody Told Me!, Everlywell is offering a special discount of twenty percent off an at-home lab test at everlywell.com/nobody. That's everlywell.com/nobody for twenty percent off your next at-home lab test. Learn more about your ad choices. Visit megaphone.fm/adchoices

Welcome to this episode of the Motherkind podcast. This week we are re-releasing this episode with the incredible Dr. Rick Hanson. Throughout August I have a break from recording new episodes to reset, take a breath and reconnect with the family. During this period, we re-release the most downloaded episodes from the past 6 months. This episode with Dr. Rick Hanson came out in January 2022 and it instantly spoke to so many of you. I received 100s of emails and DMs about it from our listeners. So much resonates with me in this episode, particularly about the need to take the pressure off ourselves and how to do that. Dr. Rick is one of the world's leading psychologists and he says it's imperative we recognise the pressures we are under as mothers so we can support ourselves and ask for the support we need from others. Back in 2002, he wrote the seminal book Mother Nurture because he saw his own wife, a happy healthy woman, becoming clinically depleted after having children. And with his decades of experience as a psychologist, he felt called to support mothers. This episode is incredible. Every word Dr. Rick says is like gold. You are going to finish this episode feeling so much more self-compassion and ease and hopefully be kinder to yourself. In this episode you'll learn about: Practical ideas of how to reduce stress from Motherhood An analogy that made me cry His life-changing words about the impact of the pandemic As always, we continue the conversation over on Instagram, so come and join us there. Resources mentioned in this episode: Free weekly newsletter Book Mother Nurture Website GROUP COACHING PROGRAMME STARTS 14 September 2022 - Will you join us for Reconnect to you - the reboot? Click here to find out more and to register. FREEBIES! Find out how you can take control of your life, reconnect to you and more! Download ‘10 Ways to Reconnect to You' and our weekly and monthly check-in on Motherkind.co. Are you ready to find freedom from guilt? Let me help you find Freedom from Perfectionism if you are a mother who has ever felt not quite enough. About Dr. Rick Hanson 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 have been published in 30 languages and include Neurodharma, Resilient, Hardwiring Happiness, Buddha's Brain, Just One Thing, and Mother Nurture – with 900,000 copies in English alone. His free weekly newsletter has 220,000 subscribers and his online programs have scholarships available for those with financial needs. He's lectured at NASA, Google, Oxford, and Harvard, and taught in meditation centers worldwide. An expert on positive neuroplasticity, his work has been featured on the BBC, CBS, NPR, and other major media. He began meditating in 1974 and is the founder of the Wellspring Institute for Neuroscience and Contemplative Wisdom.

"In the same way that a car that is well-maintained will last longer and be more reliable, you cannot hope to get the lasting high performance you want from your brain if it is not properly cared for and protected." —Kimberley Wilson, author of How to Build a Healthy Brain: Practical steps to mental health and well-being Psychology, Sociology and Neurology. Three courses I often share would be priceless academic courses to take regardless of one's vocation in life. Here on TSLL blog and the podcast, I have explored many topics within the first two subjects whether pertaining to emotional intelligence, relationships and communication, so when I came upon nutrition-trained Chartered Psychologist Kimberley Wilson's book - How to Build a Healthy Brain, I was intrigued and wanted to explore its contents. In so doing, I found what she had to share to be founded in a vast amount of supportive research from reputable institutions (in the United Kingdom and the states) as well as written in an approachable prose for readers, like myself, who do not have an educational background in the field of neurology, but genuinely wish to understand how their brains function and how to care for the brain well in order to live well. Today's post/episode is an introduction, a tasting menu of sorts to explore the wide ranging areas in our lives that contribute to the health (or malnutrition) of our brain and thereby, its capability to work to its full capabilities. Upon sitting down to read the book, once I began, once it was in my hands and I was reading it, it was hard to put down, and annotations now decorate nearly every page. Having completed my first reading of the book, I went back through and took detailed notes summarizing the key points that spoke to me and that I wanted to incorporate or strengthen in my own daily life. I will be sharing those here, but by no means is the list complete. The science of how the brain works, the parts of the brain, etc., are detailed in the first couple of chapters, and are worth reading prior to reading the entire book on your own as she lays a clear foundation of the parts of the 'engine' that make up the brain. While I will be focusing on what to do to strengthen and nourish your brain, reading her book details what happens when the brain is not nourished properly. For example, what chronic inflammation does to the mind and the effects witnessed in our daily lives such as depression, Alzheimer's, Parkinson's disease and other neurological maladies. However, because I want to lift today's conversation to focus on preventative and constructive habits we can add to our lives to create a stronger sense and state of well-being, I will be focusing on what you can begin or continue to do and how it nurtures the brain, thereby elevating the quality of your entire life. 1. Invest in your neuro 'pension' plan No matter how small your daily investments, so long as you keep contributing to your neuro pension plan, you strengthen your brain and stave off chronic inflammation. Daily investments as they pertain to brain nourishment are a conscious effort to continually be learning something new - whether that is information that is new or a new physical skill. When you learn something new, you are "promoting the growth of new neurones, helping new cells to survive (so be sure to continue to strengthen the newly learned skill with consistent repetition), supporting the survival of pre-existing neurones, and supporting the development of synapses - the communication junctions between brain cells". This process is called Neurogenesis - literally translated as the creation of new neurons. And "neurogenesis is crucial to the process of learning and memory." When your brain undergoes this process of neurogenesis, you are building your 'cognitive reserve' which is what Wilson refers to as the 'brain pension' and was "coined in a research paper published in 1988." I encourage you to read the findings of this research as it is shared in detail on page 52, but to put it very simply, even 137 elderly residents who took part in the study, upon their deaths, while their brains showed physical signs of advanced brain disease, they didn't show any symptoms while alive. Why? Their brains, when weighed were heavier than the others, and it was surmised that these 137 residents had more stored up in their 'brain pensions' . . . this meant that when dementia started to take cells away, they still had more than enough left to function normally." To put it succinctly, prioritize learning new skills and acquiring new information. Make it a way of life to bulk up your neuro pension plan. 2. Prioritize reducing stress in your life There are different types of stress - acute and chronic - and it is the chronic that is a "known risk factor for Alzheimer's". Chronic stress can cause the hippocampi to shrink, reducing your ability to retain information and learn new skills with relative ease. Wilson shares a list of potential psychological signs you might be under excess pressure which is causing chronic stress that while you may be brushing off as what you have to do to live the life you are living is actually a health concern and reason to reassess how you live and what you prioritize: short temper or frustration, increased aggression anxiety apathy, loss of interest overwhelm forgetfulness or poor concentration cynicism loss of confidence/self-esteem impaired emotional responses social withdrawal Now let's look at the good stress that helps us grow and strengthens our ability to do things that are positive, and in fact, we should pursue this type of stress for a healthy brain Wilson encourages. It is called hormesis. It could be physical (lifting weights, strength training or yoga) or it can be psychological (learning a new skill, a new language, etc.). Hormesis involves applying "short-term, manageable pressure" to the body or mind's muscle. "The body responds to this stress by up regulating muscular repair processes and making the muscles more able to tolerate the same amount of stress post-recovery i.e. becoming stronger." The key with hormesis being a good stress is including the recovery time. So for example, do not attend a vinyasa yoga class on Monday and then again on Tuesday. Nope. Give your body at least a day of recovery, maybe even two. You can still walk or run during this time, but don't take a vinyasa class that will stress those same muscles out as were engaged on Monday. 3. Put quality sleep at the top of your list for 'good brain care' "The journey to a more resilient brain and improved mental health starts in bed." —Kimberley Wilson A variety of necessary activities are taking place in our brain when we sleep and are sleeping deeply, reaching all four stages: memory consolidation (moving short-term information that was just gained to the long-term storage location in the brain), Synapses are augmented - changed, which means this is when learning becomes ingrained preparing the brain to learn new things and ensuring what we learned stays with us, enables us to be less reactive to negative stimuli. Wilson also touches on the truth that medication that induces us to sleep does not promote true sleep. In other words, it does not allow us to reach all four stages of sleep. With that said, we have to naturally be able to bring ourselves and keep ourselves in a good night's sleep. How can we do this? Keep a sleep routine - weekdays and weekends Try not to linger in bed whilst you are awake too long on either side - before you fall asleep and once you wake up in the morning. If you cannot fall asleep within 15-20 minutes, don't keep fighting yourself. Turn the light on (a gentle dimmed light most likely) and do something non-stimulating such as journaling, read a non-stressful book, meditation or a simple breathing practice (deep breath in for 6 counts, deep breath out for 6 counts, for example). Once you feel sleepy again, return to bed and turn out the light. Ensure you are sleeping in a cool room (no warmer than 68 degrees Fahrenheit/20 degrees Celsius) If you can, add dimmer switches to your bedroom lights and lamps, and have them dimmed before you enter your bedroom to go to sleep. Keep your bedroom tidy. Clutter causes stimulation and stress which is the opposite feeling you want to have before trying to go to sleep. Don't eat too late, in fact, try making your largest meal lunch and enjoy a lighter dinner that is not too close to your bedtime. Caffeine is a stimulant and can hang around for more than a few hours after you have enjoyed it. If you are not falling asleep and staying asleep, examine when you consume caffeine and try to stop by midday or at least enjoy your last tea (caffeinated) at tea time - 4pm. Avoid alcohol 3-4 hours before bedtime Refrain from using light-emitting devices in bed (tablets, smartphones, etc.) No longer use your smartphone for your alarm clock. Use something different. If worries clutter your mind and prohibit you from falling asleep, put them down in writing in a journal before going to bed. Have a journal or notepad next to your bed to jot down things you don't want to forget that may pop up just as you go to sleep. 4. Feed your brain well "Although [the brain] only accounts for about 2-3 per cent of your total body weight, your brain makes up around 20-25 per cent of your daily energy requirement." The brain doesn't need simply calories of any sort. The brain needs quality, nourishing calories that provide vitamins and minerals feeding all of its cellular activity. "Food is one of the quickest and easiest ways to start improving your brain health." And what I found even more interesting is that thinking about your nutrients, it's not just about today's meal to have a better tomorrow; what you feed your brain effects the brain over time, the long-run. "It's about building up regular long-term habits." So what habits should we be incorporating into our daily diet? Let's take a look: more vegetables - 6 servings a day (1 serving is 2 heaping tablespoons) a minimum of 2 servings/wk of oily fish and/or seafood leafy greens every day - a delicious salad with a homemade vinaigrette nuts - unsalted, and preferably, unroasted (raw), 1-2 servings each day enjoy seeds - chia, sesame, etc. berries of all kinds, and especially blueberries as a daily snack - 3 servings a day cook regularly with fresh herbs - explore growing your own herbs beans - all of the beans you can think of. I incorporate lentils, black beans, and chickpeas most often. olive oil - 3 tablespoons a day cook with alliums - onions, shallots, green onions (spring onions), etc. choose whole grain everything - pasta, bread, etc. Include fiber in your daily diet everyday - look for grains for breakfast such as steel cut oats, and other sources such as beans and farro. Alliums also contain fiber, so add the onions! dark chocolate, 70% cacao at least unlimited tea (except not after tea time if it has caffeine which will affect negatively your sleep) hydrate, hydrate, hydrate - even when you don't know what you are craving, likely, it is hydration - grab the water first, not the food limit the sweets (freely added sugar - cakes, candy, pastries, etc; and limit processed meat to only 3 servings each week no more than 2 glasses of wine/day, red wine is best enjoy chicken 2-3 times a week Eggs - no more than 6/week Looking at such a list may be what we think we want. "Just tell me what to do, and I'll do it." But when you know the why behind choosing such foods, it becomes even easier to find motivation to select the foods above (or not select as in the case with sugar). For example, eating sugar reduces our brain's cognition and the omega-3s in oily fix reduces the brain's aging process. Let me share a few more, but all of the reasons for including or excluding the items I listed above are detailed with research as to how it helps or hinders the brain's ability to function optimally. "Leafy green vegetables are brain-protective" as these vegetables contain 'bioactive nutrients such as beta carotene, folate, vitamin K, magnesium and potassium. Eating nuts (unsalted and raw) five times a week increases brain function, and eating fiber reduces the risk of some cancers due to the prebiotics. Keep in mind, all that I am sharing is merely a tasting of of the details, specific meal ideas and research Wilson shares in her book. 5. Create a regular exercise regimen that cares for your brain It will not surprise you that physical exercise plays a significant role in brain health. The question is how much and how strenuous. Wilson offers three suggestions and reminds readers that any form of physical activity whether structured (taking a class) or physical movement such as gardening, tending to chores or walking rather than driving is beneficial because "movement protects the brain" as it is an organ. With each of the three suggested weekly workout regimens, she suggests at least two or more days of strength exercises for major muscles. If you are not someone who is likely to want to go to the gym and lift weights (I am no longer someone who enjoys this), there are various combination exercise that would equate to strength training as well as aerobic exercise: Vinyasa yoga, rocket yoga, circuit training class, CrossFit, climbing and bouldering, and boxing training. If you prefer more moderate exercise, she suggests 150 minutes a week and for more strenuous workouts such as running, 75 minutes. You can mix and match the two to find a balance that works for you. The type of exercise you engage in regularly will give you certain benefits, so it is best to incorporate some sort of more strenuous or mentally challenging activity that holds your attention in the present moment; however, again, any physical movement is beneficial. Also, especially after strenuous workouts, give yourself the necessary recovery time - a day, sometimes two - not from any type of physical activity, just not that strenuous workout that challenged your muscles. Benefits of exercise (again, please read the book to see specific examples of types of exercise for each of the following benefits): reverse brain aging improved cognitive performance, focus and attention improved memory and processing speeds reduced stress improve sleep quality elevation of mood reduced risk of anxiety, depression and severity of depression if genetically predisposed 6. Why yoga is one of the best things to give your brain As many listeners and readers know, I have been practicing yoga, vinyasa yoga, for 13+ years. A quality and well-trained and informed instructor makes a tremendous difference in our ability to reap the benefits for our brains, so let me share what Wilson writes about yoga: "Though all kinds of physical activity provide health benefits, the practice of yoga is a natural integration of many of the lifestyle factors that have been shown in clinical trials to promote brain health." Yoga packs a one-two punch, and really a third punch as well. Beginning with the breath, yoga helps us to "focus on controlled use of the breath". By doing this we become more aware of our breath, and this ability is strengthened through meditation (we'll talk more about this in the next point). As well, as we move, we are stretching our muscles and our own bodies provide the resistance. So essentially, yoga gives us healthy brain activation through the deep breathing through the nose, the movement "promotes the process of neurogenesis" which was talked about above in #1 and meditation strengthens our control over our thoughts which improves our mindfulness which is associated with "reduced perceived stress, lowered anxiety, reduced inflammatory biomarkers and increased neurogenesis." There are very few reasons to not welcome yoga into your regular exercise program, even if you only include one of the three aspects above. 7. Meditate to strengthen how you think As mentioned above, but I think it is worth underlining for emphasis, especially as we are talking about the brain. When we regularly meditate, having a teacher or instructor guide you through the process as you build your understanding of why and how it works helps you to stick with it when you are just getting started. Meditation helps us become more mindful because we are becoming better at being observers of our thoughts, rather than wrapping ourselves up in them and being reactive which is not helpful. Becoming more mindful strengthens our awareness of ourselves, and helps us to step away from our emotions and thoughts and observe them, acknowledging their temporary nature and where and why they came from. As we begin Season 9 of the podcast, I will share an entire episode that will discuss the paradox of contentment and a piece of this paradox is the realization that when we become more mindful, which is what meditation helps us do, we begin making more constructive choices in our lives. We begin to create environments, engage with people who fuel our lives in ways that alleviate or eliminate stress, and we also give ourselves the tools to navigate situations we do not have control over. So as much as contentment is about finding peace no matter what is going on outside of us, it is also giving us the tools to cultivate a life that invites more of what nurtures us than what harms us. 6 Benefits of Meditations and How to Meditate in Your Daily Life Wilson dedicates an entire chapter to Using the Breath, and begins by stating, "There is one powerful, criminally underused tool that is always available to you: your breath." When we become conscious of our breath and begin to strengthen our breathing (which what meditation exercises), "your breath can significantly improve your emotional resilience and psychological performance in a given task." She goes on to share a variety of options of structured breath practice and then goes on to address the vagus nerve which has a wide-reach throughout our entire body. "[The vagus nerve] is the main structural component of the parasympathetic nervous system, the part of our nervous system that is responsible for rest, relaxation and recovery, and it regulates heart rate and respiration." All of this is to say, because the vagus nerve "passes down the neck, its activity can be influenced by breathing practices . . . this is understood to be the primary way that breathing can have antidepressant effects." Lastly, remember the neuro pension plan we spoke about in #1? "It is important to note that "brain scans showed that regular meditators had thicker brains (think 'cognitive reserve') compared to non-meditators with similar lifestyles." ~Explore more posts and episodes on Mindfulness in TSLL's Archives. 8. Welcome regular visits to the sauna into your life (or 30-minute hot baths) Most of us don't have access to a sauna in our daily lives, but if we do, the brain benefits. Why? "Heat promotes neurogenesis. Brain-derived neurotrophic factor, the compound that stimulates the growth of new brain cells, is reliably increased through exercise." So, while we want to have our regular workout regimen that we discussed above, enjoying 20-30 minutes in a sauna can have the same effects, and if you don't have access to a sauna, I am giving you a reason to enjoy a hot bath for 30 minutes regularly. ☺️ 9. Strengthen your emotional intelligence Emotional intelligence (EQ) is a skill each of us can learn and strengthen. Not only does EQ improve our relationship with ourselves, our self-esteem and confidence, it also strengthens our ability to connect healthily with others, communicating in a non-violent way to both have a voice and listen to what others are truly saying. I won't go into too much detail about EQ here, but be sure to tune in to episode #140 of the podcast which is focused entirely on this subject. However, quickly, let me share a list of ideas to ponder when it comes to understanding our emotions and not shying away from being a student of them: Let yourself feel your emotions - constructively of course, but don't suppress them. This only causes more stress to the brain. Wilson explains that yes, letting yourself feel envy as well as jealousy are beneficial not because we should act on them in the manner that is often shown on television, etc., but rather to observe something in ourselves. Wilson shares quite succinctly: envy reveals our self-esteem is threatened; jealous reveals our exclusivity is threatened, or our ability to feel a part of something with another. We cannot control other people, but we can control ourselves, and if we are depending upon others to lift our self-esteem or make us feel welcome, this should tell us we have some work to do on ourselves, and that is valuable information. Have those necessary difficult conversations if it is a relationship you wish to repair, strengthen or maintain. Use the non-violent communication method as discussed in episode #293. "Even if the other person can't understand or won't change, there is often tremendous value in demonstrating to yourself that you are worth sticking up for." As well, you build your emotional confidence as "having a big conversation makes it easier to have another, and often the conversations never go as badly as you think they will." Let yourself cry. "The action of crying, which typically includes deep breaths, may stimulate the parasympathetic nervous system, promoting relaxation and recovery". episode #140: Emotional Intelligence: A Crucial Tool for Enhanced Quality in Life and Work 10. Revel in self-care rituals Self-care and knowing what you need and how it benefits you is part of having a strong emotional intelligence. Each of us is different as to what we need, and why we need it, but if you choose to be the student of yourself, you will discover the answers you have been seeking that seem to be impossible to translate, especially if others seem to have figured it out and you've tried what they've done, but it doesn't work for you. Adhering to a regular self-care regimen is a necessity, not a luxury. We've talked about this truth in previous episodes (#242, #227) and this post about well-being. One of the reasons we must permit ourselves engagement in self-care rituals is that it gives us space and time when we notice we are stressed to decompress so that we don't react, but rather, when we have composed ourselves, respond in a manner we will not regret. 11. Invest in building a healthy social support community Because so much of America's life is go-go-go, our social support structure is weakened, and some relationships receive too much of the burden to care for one another - our spouse, our children, etc. In other words, if after reading #2 on this list you realized how stressed you actually were, start to make real changes, and make room for connecting with people in your life that are healthy connections - friends, neighbors, people in the community you want to be a part of. When you diversify and connect genuinely, not out of a place of desperation or want, such connections may take time, but that is actually quite healthy because you realize who is trustworthy and they see that you are trustworthy, and they also come to realize you don't want anything but a real human-to-human connection. When it comes to friends, be a friend. Connect. Stop dancing on the surface - texting is nice for logistics, but it's not a deep connection. Make time to talk face-to-face, and perhaps you will also realize who your real friends are and who is just keeping you in their circle for disingenuous reasons. By being someone who is grounded and secure, you will be better able to know who to connect with, who to invest your time and who to be vulnerable with, and they will see that in you as well. Having a strong, healthy, social support system reduces stress, rather than creates it. The former is the goal, and that is reason enough to determine who you should share your time with. 12. Know your values and have a purpose that lights you up When you have a purpose, that is your purpose, not society's or your parents or [the person who you are trying to gain approval from], the endorphins increase in your mind when you engage in this activity, and that is positive fuel for the brain as it reduces stress and reduces inflammation. 13. Travel regularly To travel is to feed your brain well. Travel builds cognitive flexibility. So the next time you think taking that dream trip to France is a luxury, oh no, no, no, it is not. It is a necessity. Why? Because you are challenging your mind to be surrounded and immersed in a culture that isn't rote, that isn't what you know or are familiar with, so you are exercising the mind and new synapses are firing, and neurogenesis is happening. A very, very good thing. So where are you going next and how soon can you do it? ☺️ 14. Be a realistic optimist Wilson is adamant that being a positive thinker actual involves a bit of denial and delusion. "It contains too much of what I recognise as emotional suppression for it to be a sustainable approach to psychological health." For this reason she embraces the concept of realistic optimism, "in which you pay attention to negative outcomes but do not dwell on them, instead focusing on the growth opportunities, is associated with greater resilience than either a pessimistic or unrealistically optimistic viewpoint." In other words, mindfulness and meditation come in to play here which give you the tools to observe your thoughts when something goes not as you would have preferred, giving you the space to respond rather than react, and then with a growth mindset, choose constructive action. 15. Failure is a prerequisite to success Speaking of things not going your way, if something didn't work out as you had hoped, some may call it failure, and it may well be in that instance, but when you shift your mind as to how you perceive the event, you give yourself fuel to use to point you in the best direction moving forward for success. 16. Let go of attachment to outcomes To piggy-back onto #15, when it comes to anything in which you are investing your heart, money, hopes and dreams, hold on to hope, but let go of attachment of what has to happen for it to work out well in your mind. If any of the variables are out of your control, which they likely will be or you would have made the changes already, you just cannot know how it will all work out. As we know, often, when it doesn't work out as we planned or expected, it is actually working out in our favor to be witnessed at a later time when we will better be able to appreciate it, but if we are so stuck and so focused on a narrow window of what 'has to happen', we'll never experience the latter outcome that is meant for us to revel in. 17. Clean those teeth! Professionally, that is. So much of our health ties into our gums and our teeth, so keep them expertly clean and tended to by visiting your dentist twice a year and brushing and flossing every day, twice at least. Wilson goes into great detail about the relationship of our teeth to our brain. I will let her explain, but it will give you the motivation to take these simple, regular steps to care for your teeth. 18. Acknowledge the power of social media and be proactive about distancing yourself from mindless use To blanket all social media as bad is incorrect. There are benefits and it comes down to how we use our phone. If you use social media to actively engage - connect, comment, extend appreciation, etc., then its fine, but if all you do is scroll, stop. In all cases, keep your phone out of reach. Don't have it next to you at all times, monitor your use, and use as a phone to stay in touch, but not to entertain you as that too is passively engaging and doesn't add to your social support system. If you use it to reach out to someone - go for it, but consciously be aware of how you truly do use social media. 19. Handwrite rather than typing or solely listening/reading If you are trying to learn something or understand something, take a pen or pencil and write it out. Studies and research have shown, our brains retain more information when we handwrite and we also deepen our understanding of the subject matter when we take the time to write out what we heard, read or are trying to understand. 20. Grow neurotransmitters for good and constructive habits In episode #245, I discussed the findings in the book Hardwiring Happiness which speaks to how we have to essentially train our brain to look for and savor the good, and we can in fact to do this. We can also do the opposite - look for only the negative, the bad, what won't work, and because we are doing this, we are causing more stress to our brain. I want to include a quote from Rick Hanson's book Hardwiring Happiness because it aligns beautifully with what Kimberley Wilson found when it comes to nourishing the brain, “The more [neurons] fire together, the more they wire together. In essence, you develop psychological resources by having sustained and repeated experiences of them that are turned into durable changes in your brain.” In other words, when a good or meaningful moment or event happens, focus on it, celebrate it and savor it. Consciously, really revel in it, no matter how big or small in the eyes of others. If it is something delights you, give it your full attention and dive deep into that feeling and that moment. You are beginning to rewire your brain. Continue to do this - repeat it often, and you can do that by looking for what you want and enjoy. Focus on habits in your life that are good as this will strengthen them rather than berating yourself for doing what doesn't help or isn't working. When trying to learn or acquire new knowledge, concentrate wholly (turn off distractions). When we are doing something new or experiencing something new - travel comes to my mind - our attention is wholly grabbed which makes it easier to absorb all that there is to see and become deeply moved by it. I want to circle back to habits - focusing on the ones you want to have in your life and refraining from dwelling on those that are not wanted. The only way a bad habit will be replaced (old hard-wiring) is if you stop doing it, stop focusing on it and replace it with something that you give your full attention and focus. It will take time to change it, but when you do, and it is a habit that is healthy, you will have all the more motivation to keep doing it, especially now that it is hard-wired into your brain. 21. Reduce money stress While Wilson doesn't go too far in-depth into finances, she does point out that money is a primary stressor in people's lives and chronic stress, if it is caused by money, is not good for the brain. Whatever you have to do to reduce your money stress, do it. Not only for your future financial stability, but for your overall health so you can enjoy a long and healthy life. 22. Find your reason for wanting to improve the health of your brain This # isn't really part of the list, but rather a reminder that if you want to a brain that will be working optimally well into your latter decades of life, the changes you need to make are not incredibly difficult, but rather habits you need to see as beneficial not just for tomorrow or to fit into that favorite pair of jeans, but because you want to enjoy living life and doing what you are doing now and possibly so much more. Wilson reminds readers to have self-compassion as you begin to make any or all of the changes she advises. 'If you need to make significant changes, it is inevitable that you will 'mess up'. Inevitable . . . Remind yourself that this is what change looks like. Remind yourself of the motivation [for making these changes]. Then find something that gives you a quick win for a much-needed morale boost." Why I found this book to be a book to inspire me to act is that it provided detailed reality outcomes that if we take action, specifically this is what happens in the mind, with our emotions, and thus in our daily lives. And when we make these changes to our simple everyday habits, our lives change in powerful ways for the long and short term. No longer should any of the above habits or suggestions be seen as vanity pursuits. These habits enhance your health, your relationships, the quality of a long life you will have the opportunity to live and live well. Petit Plaisir ~Kingdom

Dr Emily is back to help us all!Reflecting on our episode with Olympic BMX rider, Sam Willoughby from Season 2, Dr Emily talks us through the dangers of the Hedonistic Treadmill, and its slightly lesser known cousin, Hedonistic Adaptation.There's a lot covered in this episode, including ‘Growth Mindset', being mindful of what we want and why, and how quickly we actually adapt to finally getting those things we want.For book recommendation Hardwiring Happiness by Rick Hanson, please follow this link: https://bit.ly/3tTaRjUFor book recommendation The Happiness Project by Gretchen Rubin, follow this link: https://bit.ly/3tT6e9ETo watch Carol Dwecks Ted Talk, please follow this link: https://bit.ly/3OydHTzReference for Sonja Lyubomrisky's stats for the determinants of happiness: https://bit.ly/3xPDSy6See omnystudio.com/listener for privacy information.

Dr Emily is back to help us all! Reflecting on our episode with Olympic BMX rider, Sam Willoughby from Season 2, Dr Emily talks us through the dangers of the Hedonistic Treadmill, and its slightly lesser known cousin, Hedonistic Adaptation. There's a lot covered in this episode, including ‘Growth Mindset', being mindful of what we want and why, and how quickly we actually adapt to finally getting those things we want. For book recommendation Hardwiring Happiness by Rick Hanson, please follow this link: https://bit.ly/3tTaRjU For book recommendation The Happiness Project by Gretchen Rubin, follow this link: https://bit.ly/3tT6e9E To watch Carol Dwecks Ted Talk, please follow this link: https://bit.ly/3OydHTz Reference for Sonja Lyubomrisky's stats for the determinants of happiness: https://bit.ly/3xPDSy6

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 have been published in 30 languages and include Neurodharma, Resilient, Hardwiring Happiness, Buddha's Brain, Just One Thing, and Mother Nurture – with 900,000 copies in English alone. His free weekly newsletter has 220,000 subscribers and his online programs have scholarships available for those with financial needs. He's lectured at NASA, Google, Oxford, and Harvard, and taught in meditation centers worldwide. An expert on positive neuroplasticity, his work has been featured on the BBC, CBS, NPR, and other major media. He began meditating in 1974 and is the founder of the Wellspring Institute for Neuroscience and Contemplative Wisdom. He loves wilderness and taking a break from emails.More of Dr Hanson Here: Twitter Pre-order my new book 'The Path of an Eagle: How To Overcome & Lead After Being Knocked Down'Support this show http://supporter.acast.com/thestorybox. See acast.com/privacy for privacy and opt-out information.

Welcome back to Motherkind Moment. Moment is your place on a Monday for calm and connection and maybe even a shift in perspective before the week ahead. This week's moment is with the incredible Dr. Rick Hanson. He is one of the world's leading psychologists. This episode from January 2022 is one of our most downloaded to date. I love this clip. It is going to feel like a big exhale. Click above to listen to the clip, or click here to listen to the full episode. MOTHERKIND PROGRAMMES AND RESOURCES GROUP COACHING PROGRAMME - STARTS 11TH OF MAY 2022: Our next round of group coaching starts on the 11th of May. If you want to be coached by me and feel like now is your time. I'd love for you to join us. It is a small group of 10 who come together for 8 weeks led by me to explore topics like boundaries, energy, values journaling and much more. It is going to help you find clarity, connection and community. Head to motherkind.co for more information. FREEDOME FROM PERFECTIONSISM: Are you ready to find freedom from guilt? Let me help you find Freedom from Perfectionism if you are a mother who has ever felt not quite enough. INSTAGRAM: @motherkind_zoe - come engage with Zoe and our community over on Instagram for inspiration, tips and sometimes a bit of humour to get us through our day. ABOUT DR RICK HANSON 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 have been published in 30 languages and include Neurodharma, Resilient, Hardwiring Happiness, Buddha's Brain, Just One Thing, and Mother Nurture – with 900,000 copies in English alone. His free weekly newsletter has 220,000 subscribers and his online programs have scholarships available for those with financial needs. He's lectured at NASA, Google, Oxford, and Harvard, and taught in meditation centers worldwide. An expert on positive neuroplasticity, his work has been featured on the BBC, CBS, NPR, and other major media. He began meditating in 1974 and is the founder of the Wellspring Institute for Neuroscience and Contemplative Wisdom.

"There's a gap between the realistic possible and the actual...and what can we do about it?" That's a premise we explore with our renowned guest, Dr. Rick Hanson, across numerous domains from the very personal to the political. Along with special co-host Savannah Nathan, we discuss the scientific observations of the benefits of meditation; Buddhism as a psychology and not necessarily a religion; and the nature of the mind and how it works. We also get into plenty of politics from unique traits humans developed over millions of years to many of the problems that ail us today to a simple yet ambitious vision Rick has articulated in the 2100 Project. Rick Hanson, Ph.D., is a psychologist, Senior Fellow of the Greater Good Science Center at UC Berkeley, and is a New York Times best-selling author of such impactful books including NeuroDharma, Resilient, Hardwiring Happiness, Buddha's Brain, Just One Thing, and Mother Nurture. He's lectured at NASA, Google, Oxford, and Harvard, and taught in meditation centers worldwide. An expert on positive neuroplasticity, his work has been featured on the BBC, CBS, NPR, on his podcast that he co-hosts with his son Forrest Hanson Being Well and other major media. He began meditating in 1974 and is the founder of the Wellspring Institute for Neuroscience and Contemplative Wisdom. Here are some helpful links: www.rickhanson.net www.rickhanson.net/being-well-podcast/ www.rickhanson.net/books/neurodharma/#order www.wisebrain.org/wellspring-institute www.tandfonline.com/doi/full/10.1080/17439760.2021.2006759 https://www.positiveneuroplasticity.com/  

Rick Hanson is a psychologist and a Senior Fellow at UC Berkeley's Greater Good Science Center.  He is the best-selling author of several books including Buddha's Brain, Hardwiring Happiness and Neurodharma.  Today we discuss mediation and its relationship to the brain.

Ep. 5 (Part 1 of 2) | In this inspiring and empowering conversation, Rick Hanson spells out how we can use positive, self-directed neuroplasticity to hardwire our brains in order to become happier, cultivate virtues, deal with cravings, become deeply grounded, turn our desired states into stable traits, and more. Neurodharma is Rick's conceptual creation: a marriage of neuroscience, psychology, and contemporary wisdom that offers individuals who are out to make a change for the better an impressive and effective brain hacking toolkit. Rick's own gentle wisdom, compassion, clarity, kindness, and humor shine in this truly groundbreaking (for most of us) dialogue, making him a wonderful exemplar of the peaceful, loving, altruistic, and effective person practicing neurodharma can help us to become. Recorded September 20, 2021. Rick Hanson, Ph.D., is an expert on positive neuroplasticity, a clinical psychologist, a New York Times best-selling author, and a Senior Fellow of the Greater Good Science Center at UC Berkeley. His books include Neurodharma, Resilient, Hardwiring Happiness, Buddha's Brain, Just One Thing, and Mother Nurture, and have been published in 30 languages. He has lectured at NASA, Google, Oxford, and Harvard, and taught in meditation centers worldwide. Rick's work has been featured on the BBC, CBS, NPR, and other major media. He began meditating in 1974 and is the founder of the Wellspring Institute for Neuroscience and Contemplative Wisdom. Rick loves wilderness and taking a break from emails. Topics & Timestamps - Part 1 Introducing Rick Hanson: kindness, books, philanthropy, forging the discipline of neurodharma (01:50) What are Rick's most important takeaways from his life's work? (05:35) Frictionless contentment: grounding unshakeable happiness in the body (05:52)  We have the power to use our mind (direct our mental activity) to sustain lasting changes in the brain and we cannot escape the responsibility for using (or not using) this (08:41) Why do we need neuroscience when meditation does this anyway? (11:34) 3 benefits of grounding our practice in neuroscience (13:08) To provide sustained motivation (13:17) Gives us a common framework of enquiry that helps us operationalize when we're doing our practices (13:56) Highlights the tools that correlate to each individual's highest priority so they can zero in on what matters the most (15:05) Our brain's negativity bias (16:26)  How tuning into internal sensations helps steady our mind, stabilize attention, and pull us into the present (17:20) Helps identify new methods like neurofeedback (21:10) Knowing we are hard-wired to focus on negative experiences helps our own inner work, reducing guilt and extending our compassion (23:08) The challenge of stabilizing altered states into enduring traits (24:54) How to address craving: building the enduring trait of open-heartedness in the present using neuroplastic change (27:41) How do we anchor this? Rick leads a micro samadhi concentration practice (34:32) Deliberately resting in the felt sense of nothing wrong steepens your growth curve (41:31) Many of the beneficial traits we want to grow in ourselves involve states that aren't actually that enjoyable. (44:55) Resources & References - Part 1Rick Hanson, author of https://amzn.to/3shxSvn (Neurodharma), https://amzn.to/3AZmesY (Resilient), https://amzn.to/3opeKdF (Hardwiring Happiness), https://amzn.to/3J1cBge (Buddha's Brain), https://amzn.to/3B3e4je (Just One Thing), and https://amzn.to/3uv1mc6 (Mother Nurture)* Founder of thehttps://www.wisebrain.org/wellspring-institute ( Wellspring Institute for Neuroscience and Contemplative Wisdom), whose mission is to offer skillful means for changing the brain to benefit the whole person and all beings in a world too full of war. Senior Fellow, the https://ggsc.berkeley.edu/ (Greater Good Science Center at UC Berkeley)...

Ep. 6 (Part 2 of 2) | In this inspiring and empowering conversation, Rick Hanson spells out how we can use positive, self-directed neuroplasticity to hardwire our brains in order to become happier, cultivate virtues, deal with cravings, become deeply grounded, turn our desired states into stable traits, and more. Neurodharma is Rick's conceptual creation: a marriage of neuroscience, psychology, and contemporary wisdom that offers individuals who are out to make a change for the better an impressive and effective brain hacking toolkit. Rick's own gentle wisdom, compassion, clarity, kindness, and humor shine in this truly groundbreaking (for most of us) dialogue, making him a wonderful exemplar of the peaceful, loving, altruistic, and effective person practicing neurodharma can help us to become. Recorded September 20, 2021. Rick Hanson, Ph.D., is an expert on positive neuroplasticity, a clinical psychologist, a New York Times best-selling author, and a Senior Fellow of the Greater Good Science Center at UC Berkeley. His books include Neurodharma, Resilient, Hardwiring Happiness, Buddha's Brain, Just One Thing, and Mother Nurture, and have been published in 30 languages. He has lectured at NASA, Google, Oxford, and Harvard, and taught in meditation centers worldwide. Rick's work has been featured on the BBC, CBS, NPR, and other major media. He began meditating in 1974 and is the founder of the Wellspring Institute for Neuroscience and Contemplative Wisdom. Rick loves wilderness and taking a break from emails. “We need to actively work with the mind to pull weeds and plant flowers.” Topics & Timestamps - Part 22 major obstructions to speeding our growth (01:04) Gradual cultivation, sudden awakening, gradual cultivation (06:08) Bodhidhamma: practice is like a wagon with 2 wheels (06:39) What are the crucial qualities of heart and mind that are essential to cultivate? (10:32) Who has lit the fire in Rick's heart? (12:48) Truly wise person: Peaceable, friendly, fearless (15:31) The importance of trusting our own minds (19:09) What are Rick's daily practices? (22:26) Paying attention to the subtleties of craving (23:55) Focusing on a sustained felt sense of the ground of all; recognizing the extraordinary generosity of the arising moment (27:40) How does Rick understand the act of transmission? 29:16 Reverse engineering desired qualities to yourself (31:39) What are Rick's priorities for the future? (35:21) Self-directed neuroplasticity: 3 foundational practices (36:59) Re-establishing the 3 enabling conditions of healthy human politics (38:09) Playfulness, to include curiosity, makes us receptive to lasting change (41:08) Resources & References - Part 2https://en.wikiquote.org/wiki/Shunryu_Suzuki (Shunryu Suzuki-roshi), Zen monk and teacher who founded the first Zen Buddhist monastery outside of Asia https://en.wikipedia.org/wiki/Bodhidharma (Bodhidharma), Buddhist monk credited with bringing Buddhism to China Ram Dass, https://www.ramdass.org/life-in-balance-a-path-to-equanimity-and-peace/ (Life in Balance: A Path to Equanimity and Peace) https://www.goodreads.com/author/quotes/17207.Joseph_Goldstein?page=4 (Joseph Goldstein), American mindfulness teacher https://en.wikipedia.org/wiki/Th%C3%ADch_Nh%E1%BA%A5t_H%E1%BA%A1nh (Thich Nhat Han), Vietnamese monk, exemplar of embodied wisdom, peace activist Christina Feldman, https://amzn.to/3utdyde (Boundless Heart)* Tara Brach, https://amzn.to/3GpX8EJ (Trusting the Gold)* https://www.verywellmind.com/carl-rogers-quotes-2795693 (Carl Rogers), pioneering humanist psychologist Rick Hanson, author of https://amzn.to/3shxSvn (Neurodharma), https://amzn.to/3AZmesY (Resilient), https://amzn.to/3opeKdF (Hardwiring Happiness), https://amzn.to/3J1cBge (Buddha's Brain), https://amzn.to/3B3e4je (Just One Thing), and https://amzn.to/3uv1mc6 (Mother Nurture)* Founder of...

Welcome to this episode of the Motherkind podcast. First of all, let me ask you a question, are you kind enough to yourself about how hard it is to be a mother today? Do you even truly recognise the day-to-day pressures with are all under? My guest this week is Dr. Rick Hanson. He is one of the world's leading psychologists and he says it's imperative we recognise the pressures we are under as mothers so we can support ourselves and ask for the support we need from others. Dr. Rick, back in 2002, wrote the seminal book, Mother Nurture. Because he saw his own wife, a happy healthy woman, becoming clinically depleted after having children. And with his decades of experience as a psychologist, he felt called to support mothers. This episode is incredible. Every word Dr. Rick says is like gold. You are going to finish this episode feeling so much more self-compassion and ease and hopefully be kinder to yourself. In this episode you'll learn about: Practical ideas of how to reduce stress from Motherhood An analogy that made me cry His life-changing words about the impact of the pandemic As you might know if you are a regular listener of the podcast, I have a list on my desk of dream guests that I want on my podcast. And as of today, after being on that list for a while, I get to finally tick off Dr. Rick Hanson. This episode with Dr. Rick is incredible. Please share it and listen to it once, even twice. I think if all mothers could listen to this episode it would be nothing short of life-changing. "The very best thing we can do for all of our children and the future of humanity is to take good care of their mothers." - Dr. Rick Hanson As always, we continue the conversation over on Instagram, so come and join us there. Resources mentioned in this episode: Free weekly newsletter Book Mother Nurture Website FREEBIES! Find out how you can take control of your life, reconnect to you and more! Download ‘10 Ways to Reconnect to You' and our weekly and monthly check-in on Motherkind.co. Are you ready to find freedom from guilt? Let me help you find Freedom from Perfectionism if you are a mother who has ever felt not quite enough. +++ GROUP COACHING PROGRAMME STARTS JANUARY 2022 +++ Will you join us for Reconnect to you - the reboot? Click here to find out more and to register. About Dr. Rick Hanson 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 have been published in 30 languages and include Neurodharma, Resilient, Hardwiring Happiness, Buddha's Brain, Just One Thing, and Mother Nurture – with 900,000 copies in English alone. His free weekly newsletter has 220,000 subscribers and his online programs have scholarships available for those with financial needs. He's lectured at NASA, Google, Oxford, and Harvard, and taught in meditation centers worldwide. An expert on positive neuroplasticity, his work has been featured on the BBC, CBS, NPR, and other major media. He began meditating in 1974 and is the founder of the Wellspring Institute for Neuroscience and Contemplative Wisdom.

Falling into the trap of self-criticism becomes our usual pattern when setbacks occur. It confines us in this dark pit within ourselves that surrounds us with harsh judgments whenever we encounter failures. Be that as it may, we are not alone. Everyone is bound to commit mistakes. Even the greatest personalities have done something they're not proud of. To embrace our flaws, we need to practice self-compassion and understand that we are still a work in progress.    In this episode, Elise talks about mindful self-compassion and its relevance to our daily journey of finding ourselves. She also discusses how the practice is not about self-indulgence nor a form of self-pity. Finally, she shares how we can learn self-compassion through the different resources available today.    If you want to harness the power of self-compassion, this episode is for you!  Here are three reasons why you should listen to this episode: Understand the meaning of self-compassion  Learn how to practice self-compassion daily Discover the connection between self-compassion and happiness Resources Get a copy of The Mindful Self-Compassion Workbook by Kristin Neff and Christopher Germer The previous episode of Elise's podcast: Episode 4 | 8 Healing Resources to Return Home to Yourself Read The Feeling Wheel by Gloria Willcox  Check out Hardwiring Happiness by Rick Hanson  Grab a copy of For Your Own Good by Alice Miller  Try the Insight Timer  Sign up for Elise's Newsletter and receive a FREE PDF to start your self-compassion journey! Connect with Elise on Instagram: @elisekindya Sign-up here for Community Drop-In Group Sessions!  Enroll here for the self-led six module Visualization course!  Episode Highlights [03:07] The Practice of Mindful Self-Compassion There is a lot of hatred and bigotry in the world. However, our problems would be lessened if we start practicing self-compassion.  Self-compassion allows us to release ourselves from self-hatred and judgments.  We don't have to pressure ourselves to be better at everything.  [06:37] The Pillars of Self-Compassion Self-compassion has three pillars: self-kindness, common humanity, and mindfulness.  We have the tendency to fall into self-criticism whenever we talk about ourselves.  Mindfulness brings us to the present. It helps us examine our thoughts and how it affects our body.  Self-kindness means building up ourselves amid difficult times. We know the best way to help ourselves.    Elise: “[We] don't have to abandon ourselves or look outside of ourselves every time something goes wrong. We can start first to access this well that's within us that will never run dry.” [11:02] Creating Space to Be Whole Most people assume that self-compassion is a means for self-pity or boosting ego. On the contrary, it is actually the practice of carving space to find and be your true self.  Let yourself experience your emotions and understand how you respond to the present situation.   We must not only embody our positive emotions but also accept the negative ones too.  [15:00] What Doesn't Fall Under Self-Compassion  Self-compassion is not about self-esteem. It's about practicing kindness towards ourselves and accepting our reality.  Showing kindness to yourself means checking your emotional and physical state.  Hatred stems from our malnourished souls trying to find ways to boost their fragile self-esteem. [18:31] Reset and Center  Mindful self-compassion helps you find your center and determine what you should prioritize. Listen to the full episode to know how self-compassion helped Elise's life.    Elise: “Just because people expect you to do things a certain way doesn't mean that that's how you have to do things. Just because you're juggling a lot of things in your life doesn't mean that you have to keep doing that.” [22:10] Accepting Imperfection Practicing self-compassion helps you accept imperfect situations and manage your expectations.  Learn to appreciate the good and bad things in life.  Be grateful for being your authentic self.  Celebrate your uniqueness.  [25:18] Coming Home to Yourself Finding yourself is a lifelong practice.  Choosing to embark on this journey means showing up every day for yourself even if it's difficult.  How we perceive life is all in our heads. We can control how we think and feel about a situation.  [27:28] Loving-Kindness Meditation Loving-kindness meditation is about deserving peace, happiness, and freedom.  It's the practice of extending the ripples of love from yourself to others.  Elise shared that she gets easily angered before. Loving-kindness meditation allowed her to extend her compassion to everyone — even to those who are difficult to empathize with.  [30:04] On Happiness  Everyone deserves to be happy.  Happy people don't inflict pain on others. Tune in to the entire episode to hear about Elise's examples of personalities with unhappy lives and how it affected them.  Self-compassion can save humanity from suffering.  [31:46] Self-Compassion Is Not Indulgence There is nothing wrong with slowing down and giving yourself a break.  Give yourself the love and care you deserve.  [32:29] Learning Loving-Kindness Once we extend our loving-kindness to everyone—even to those we find detestable—we could make the world a better place.   Loving yourself becomes easier once you start extending love and kindness to other people.    Elise: “We have to be in this cycle of giving and receiving to be in cooperation with other people [and] to live on this planet.”  [33:28] Opening Ourselves  Opening ourselves to emotions also means inviting feelings we want to avoid.  We can only meet people as deeply as we have met ourselves.  [36:33] Learning Self-Compassion  Online and personal classes are available if you're interested to learn about mindful self-compassion.  It's also possible to do this practice on your own by buying workbooks related to it.   There are also journal prompts that help in gaining insights on self-compassion.  Applications are also available for meditation practices.  [39:44] Elise's Learning Moment  Elise recognizes some parts of the podcast might have come off as offended or triggered.  Knowing her blind spots is a teaching and learning moment for her.  She initially didn't want to upload this episode. However, she applied self-compassion in the situation by analyzing her emotions and talking to people she trusts.  We must accept that messing up at some point is normal.   Elise wants to be an example in living one's authentic truth and encourages people to do the same.  Enjoyed this Episode on Mindful Self-Compassion? If you enjoyed this podcast, please make sure to subscribe and share it!   Leave an episode review and share it! If you enjoyed tuning in to this episode, don't forget to leave us a review. You can also share what you've learned today with your friends to help them embody their true, authentic selves. Anything is possible when you return home to yourself.    Have any questions or lightbulb moments? I'd love to hear from you! Feel free to hit me up on Instagram or send an email at elise@elisekindya.com.  Thank you so much for listening! For more episode updates, visit my website.

Description: Bestselling author, psychologist and mindfulness teacher, Rick Hanson and I have a lively discussion about the role of personal responsibility and how it can be so elusive for people today. Join us as we discuss the role mindfulness practice can play in helping us show up more fully to our relationships with family, friends and co-workers such that we can sidestep our tendencies to duck and dodge responsibility. Rick and I even do a bit of role-playing as to how common it is to evade ownership of our errors with others, and the power of learning to more readily and compassionately own our mistakes with others. About Rick: Rick Hanson, PhD is a psychologist, Senior Fellow at UC Berkeley's Greater Good Science Center, and New York Times best-selling author. His six books have been published in 29 languages and include Neurodharma, Resilient, Hardwiring Happiness, Just One Thing, Buddha's Brain,  and Mother Nurture – with over a million copies in English alone. His free newsletters have 215,000 subscribers and his online programs have scholarships available for those with financial need. He's lectured at NASA, Google, Oxford, and Harvard, and taught in meditation centers worldwide. An expert on positive neuroplasticity, his work has been featured on the CBS, NPR, the BBC, and other major media. He began meditating in 1974 and is the founder of the Wellspring Institute for Neuroscience and Contemplative Wisdom. He and his wife live in northern California and have two adult children. He loves wilderness and taking a break from emails. Learn more at https://rickhanson.net/. Learn about and listen to his “Being Well Podcast” at https://www.rickhanson.net/being-well-podcast.

Joining me today is former Sauvage Wellness client and jewelry designer Audrey Beaumier. Audrey came to me with hopes of easing endometriosis symptoms naturally. Chronic pain and debilitating menstrual symptoms were derailing her days. Audrey is here to share her experience using mindset magic and brain retraining tools to decrease endometriosis-related pain and menstrual symptoms so that she could get back to her favorite activities, launch her jewelry business, and reclaim her power! ((Think - No period cramps, no painful ovulation, no headaches, no chronic pain!)) Resources from today's episode: So Beau Studio - www.sobeaustudio.com Hardwiring Happiness, Rick Hanson (I got his name wrong on the recording - Oopsies!) Dynamic Neural Retraining System, Annie Hopper Beating Endo by Iris Kerin Orbuch, MD and Amy Stein, DPT Dr. Andrew Cook of Vital Health Endometriosis Center Desire Map, Danielle LaPorte www.sauvagewellness.com/coaching www.sauvagewellness.com/subscribe Sources: https://www.mayoclinic.org/diseases-conditions/endometriosis/symptoms-causes/syc-20354656 https://www.vitalhealth.com/endo-blog/what-it-really-means-to-have-endometriosis/ Disclaimer: Brandy Oswald, Sauvage Wellness LLC, and her employees are not doctors, nurses, physicians, psychotherapists, or in anyway licensed medical practitioners and information presented here is to serve as an educational resource and not to be interpreted as: (1) medical advice; (2) a 100% effective birth control option or (3) nutrition or health guidelines. By reading this you acknowledge that you understand that as a specialized form of consulting, coaching is not the same as professional or licensed therapy or medical advice and intervention; and recognize that it is your responsibility to seek such services from a licensed professional. Brandy Oswald is not a medical provider and cannot give medical advice. All information provided by Sauvage Wellness LLC and Brandy Oswald is of a general nature and is intended only for educational purposes to help with your personal health improvement goals and should not be relied on as medical advice. Always consult a physician with any health concerns and prior to changing your diet, lifestyle, supplements,birth control, or prescription medicine routine. Should you choose to use the information provided by Brandy Oswald it is of your own volition and you recognize that neither Brandy nor Sauvage Wellness LLC is not held liable for any intended or unintended outcomes.

Hi all! I'm back with some Yay! Naming this season in the moment, playing in the Yay, admitting likely to go back to other things like Changing Course. Especially since they're already recorded. I'm calling this "The way of Yay" because it came to me a few days ago and it may just become the first book, hence, Chapter 1. This short-ish episode is about taking in the Yay, taking in the good, and lots of other ways to characterize that (and a lived example of the opposite). It started because I wanted to animate the aftermath of a great conversation with Krista and get a baguette from tartine. Which will lead to future baked heaven from panorama baking company More learning and living about Taking in the good via Rick Hanson's Hardwiring Happiness and my friend Jess Having a Great Food truck Race moment with Nola Creations that turned out to be real. They won the Great Food Truck Race. Who knew? Me, apparently. https://nola-creations.com/ They're at Soma Streat food park today 9/22/2020. Happy fall y'all! Understanding more about the Mission neighborhood and how the name itself is fraught with conquering, colonialism, and white supremacy. Acknowledging the Native Americans and the indigenous land we are settlers of is one way to aware and repair, out loud. (this is a wikipedia excerpt) "Prior to the arrival of Spanish missionaries, the area which now includes the Mission District was inhabited by the Ohlone people who populated much of the San Francisco bay area. The Yelamu Indians inhabited the region for over 2,000 years. Spanish missionaries arrived in the area during the late 18th century. They found these people living in two villages on Mission Creek. It was here that a Spanish priest named Father Francisco Palóu founded Mission San Francisco de Asis on June 29, 1776. The Mission was moved from the shore of Laguna Dolores to its current location in 1783.[10] Franciscan friars are reported to have used Ohlone slave labor to complete the Mission in 1791.[11] This period marked the beginning of the end of the Yelamu culture. The Indian population at Mission Dolores dropped from 400 to 50 between 1833 and 1841." I recommend "Starting out the day with a big cup of Yay" whatever time it is. NamasYay y'all!

Rick Hanson, PhD is a psychologist, Senior Fellow of UC Berkeley's Greater Good Science Center, and New York Times best-selling author. His books have been published in 29 languages and include Neurodharma, Resilient, Hardwiring Happiness, Buddha's Brain, Just One Thing, and Mother Nurture - with 900,000 copies in English alone. His free weekly newsletter has 150,000 subscribers and his online programs have scholarships available for those with financial need. He's lectured at NASA, Google, Oxford, and Harvard, and taught in meditation centers worldwide. An expert on positive neuroplasticity, his work has been featured on the BBC, CBS, NPR, and other major media. He began meditating in 1974 and is the founder of the Wellspring Institute for Neuroscience and Contemplative Wisdom. He loves wilderness and taking a break from emails.Throughout history, people have sought the heights of human potential—to become as wise, strong, happy, and loving as any person can ever be. And now recent science is revealing how these remarkable ways of being are based on equally remarkable changes in our own nervous system, making them more attainable than ever before.In Neurodharma, New York Times bestselling author Dr. Rick Hanson explores the new neuroscience of awakening and offers a bold yet plausible plan for reverse-engineering peak experiences, sense of oneness, and even enlightenment itself. And he does so with his trademark blend of solid science and warm encouragement, guiding you along this high-reaching path with good humor, accessible tools, and personal examples.The breakthroughs of the great teachers are not reserved for the chosen few. Neurodharma shares seven practices for embodying them ourselves in daily life to handle stress, heal old pain, feel at ease with others, and rest in the sense of our natural goodness. By strengthening the neural circuitry of profound contentment and inner peace, you'll cultivate unshakable presence of mind, a courageous heart, and serenity in a changing world.With deep research, stories, guided meditations, examples, and applications, Dr. Hanson offers a fascinating, inspiring vision of who we can be – and an effective path for fulfilling this wonderful possibility.- https://www.rickhanson.net/Catch my book - Screw Being Shy, on my website markmetry.comPlease do NOT hesitate to reach out to me for any reason on LinkedIn, Instagram, via email mark@vudream.com, text me 508-925-0261!LinkedIn - https://www.linkedin.com/in/mark-metry/Instagram - https://www.instagram.com/markmetry/Twitter - https://twitter.com/markymetryMedium - https://medium.com/@markymetryFacebook - https://www.facebook.com/Humans.2.0.PodcastMark Metry - https://www.markmetry.com/Humans 2.0 Twitter - https://twitter.com/Humans2Podcast

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 have been published in 29 languages and include Neurodharma, Resilient, Hardwiring Happiness, Buddha's Brain, Just One Thing, and Mother Nurture. He's lectured at NASA, Google, Oxford, and Harvard, and taught in meditation centers worldwide. An expert on positive neuroplasticity, his work has been featured on the BBC, CBS, NPR, and other major media. He began meditating in 1974 and is the founder of the Wellspring Institute for Neuroscience and Contemplative Wisdom. For more about Rick, his teachings, books, and events please visit rickhanson.net.Rick is back for round 2! In this episode we explore:How he thinks about the heights of human potential What he has learned from exemplars, neuroscience, and decades of meditation experience about realizing one's potential7 practices for achieving the highest happinessHEAL - a practice for turning positive states into lasting traitsHow Rick thinks about being driven, and achieve-oriented while simultaneously having a sense of easeWhat Rick learned from the Dalai Lama's body guard about being tough and lovingSome of my experiences with Rick as a participant on two of his 10-day meditation retreatsAnd more!Please also check out the BONUS meditations that Rick has generously shared which focus on the first two (of 7) practices from his new book, Neurodharma. You can find these listed as bonus episodes of the Courageous Life.Interested in learning more from Rick? Check out episode 12 of the Courageous Life where we explored the topic of resilience. Enjoying the show? Please let us know by rating the Courageous Life on iTunes! Show notes can be found at www.joshuasteinfeldt.com/podcastThanks for listening! Support the show (https://joshuasteinfeldt.com/donate/)

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 28 languages and include: Resilient, Hardwiring Happiness, Buddha's Brain, Just One Thing, and Mother Nurture. A founder of the Wellspring Institute for Neuroscience and Contemplative Wisdom, he's been an invited speaker at Oxford, Stanford, Harvard, and other major universities, and taught in meditation centers worldwide. His Foundations of Wellbeing program has been designed to help you change your brain for the better, for lasting happiness, confidence and peace of mind. https://www.thefoundationsofwellbeing.com/affiliate/42088Get the latest issue of BrainFirst Applied Neuroscience Magazine https://www.mybrainfirst.com/brainfirstmagazineInstagram for quotes & tips: https://www.instagram.com/mybrainfirstFacebook for insights and strategies: https://www.facebook.com/brainfirstConnect with me:https://www.instagram.com/ramondavidneuroBrainFirst Training Institute. Accredited neuroscience and brain-based training programs for Coaches, Helping Professionals, Leaders, Educators and Trainers. https://www.brainfirsttraininginstitute.com

In this podcast, Andrew changes roles and is interviewed by Michael Taft, host of the popular “Deconstructing Yourself” podcast. Michael is a sensitive thinker, and the discussion leads to some interesting places. Join Andrew and Michael for this provocative conversation.—Michael W. Taft is a maverick meditation teacher, bestselling author, and podcaster. As a mindfulness coach, he specializes in secular, science-based mindfulness training in retreats, groups, corporate settings, and one-on-one sessions. Michael is the author of several books, including the bestselling The Mindful Geek, Nondualism: A Brief History of a Timeless Concept, and Ego (which he co-authored), as well as the editor of such books as Hardwiring Happiness by Rick Hanson and The Science of Enlightenment by Shinzen Young.He has often taught meditation at Google, worked on curriculum development for SIYLI, and is currently core faculty at Wisdom Labs, in San Francisco. Michael is also a featured teacher on the Simple Habit app, and an official advisor to the Therapeutic Neuroscience Lab. He was previously editor-in-chief of Being Human, and was the long-time editorial director of Sounds True. From Zen temples in Japan to yogi caves in India, Michael has been meditating for over thirty five years and has extensive experience in both Buddhist Vipassana and Hindu Tantric practice.

In this episode, I am excited to have Laura Mahr on to talk about resilience and the link between neuroscience and mindfulness to the practice of law. Laura Mahr is the founder of Conscious Legal Minds LLC, providing mindfulness and neuroscience-based coaching, training, and consulting for attorneys and law offices nationwide. Laura's cutting-edge work to build resilience to burnout, stress, and vicarious trauma in the practice of law is informed by 11 years of practice as a civil sexual assault attorney, two decades of experience as an educator and professional trainer, and 25 years as a student and teacher of mindfulness and yoga, and a love of neuroscience.   Topics Covered Laura starts the episode by talking on how her past helped her find her personal definition of resilience and how it works in the context of her work, as well as neuroscience and how it shaped how she views her control over herself. How she utilizes her knowledge of neuroscience to help her feel more comfortable, confident, and resilient in the courtroom. The connection between neuroscience and mindfulness and how they play into the practice of law. She also talks about her daily practice of self-care and how she increases her ability to be more resilient. Tools for utilizing mindfulness and neuroscience to help lawyers to build resilience to stress. Resources mentioned: Hardwiring Happiness Bouncing Back Find Laura at her website: Conscious Legal Minds     Questions? Comments? Email Jeena! hello@jeenacho.com. You can also connect with Jeena on Twitter: @Jeena_Cho For more information, visit: jeenacho.com Order The Anxious Lawyer book — Available in hardcover, Kindle and Audible Find Your Ease: Retreat for Lawyers I'm creating a retreat that will provide a perfect gift of relaxation and rejuvenation with an intimate group of lawyers. Interested? Please complete this form: https://jeena3.typeform.com/to/VXfIXq MINDFUL PAUSE: Bite-Sized Practices for Cultivating More Joy and Focus 31-day program. Spend just 6 minutes every day to practice mindfulness and meditation. Decrease stress/anxiety, increase focus and concentration. Interested? http://jeenacho.com/mindful-pause/ Transcript Laura Mahr: [00:00:01] Yeah, whether we're in the courtroom or in our families or just out on the street, right it's really, there's so much unknown at any turn. But the more safe we can feel inside of ourselves, the more connected we can feel inside of ourselves, the more content we're going to be, the more satisfaction we're going to have. Intro: [00:00:18] Welcome to the Resilient Lawyer Podcast. In this podcast, we have meaningful, in-depth conversations with lawyers, entrepreneurs, and change agents. We offer tools and strategies for creating a more joyful and satisfying life. And now your host, Jeena Cho. Jeena Cho: [00:00:42] Hello my friend, thanks for joining me for another episode of The Resilient Lawyer podcast. In this episode, I am so happy to have Laura Mahr. She is the founder of Conscious Legal Minds, providing mindfulness and neuroscience-based coaching training and consulting for attorneys and law firms nationwide. Laura's cutting-edge work to build resilience to burnout, stress, and vicarious trauma and the practice of law is informed by 11 years of practice as a civil sexual assault attorney, two decades of experience as an educator and professional trainer, and 25 years as a student and teacher of mindfulness and yoga, and a love of neuroscience. [00:01:23] Before we get into the interview, if we haven't heard the last bonus episode please go back and check it out. I shared a 6-minute mindfulness practice that you can do to let go of stress and anxiety. So often I hear from lawyers that they know they should practice mindfulness, but they don't have the time. So I want to create a program that would make it very easy to fit into the busy lawyer's schedule, at just six minutes a day for 31 days. So give it a try and see for yourself, the benefits and the impact of having a regular mindfulness practice. Head on over to JeenaCho.com to learn more, or check it out in the show notes. And with that, here's Laura. Laura, welcome to the show. Laura Mahr: [00:02:05] Thanks Jeena, it's really, really great to be here. I love your podcast and I'm so happy to be part of it. Jeena Cho: [00:02:11] Thank you. So let's start by having you give us a 30-second introduction of who you are and what you do. Laura Mahr: [00:02:18] I am a resilience coach and a trainer and a consultant. I work with individual lawyers and law firms and I train big groups of lawyers in North Carolina and around the country on issues related to resilience, burnout prevention, and ways to mitigate vicarious trauma. Jeena Cho: [00:02:40] For the listeners that aren't perhaps familiar, when you talk about resilience what does that mean? Laura Mahr: [00:02:46] To me, resilience is really the ability to experience a stressful situation, whether it's an external stress like a statute of limitations or running out of time or having to face a judge that's really challenging, or it could be an internal stress like perfectionism or the feeling of not being confident enough, and to go through a situation and make it out the other side not only alive but better than you were when you went in. So it's really the ability to bounce back from any kind of stressor better than you were before it happened. Jeena Cho: [00:03:27] Was there a person or an experience that led you to be curious about resilience and how to incorporate it into your life? Laura Mahr: [00:03:38] Yeah, definitely. I went to law school, I chose to go to law school after being a full-time meditation and yoga instructor. So I'd already studied a lot about breathing; I taught three hour-long workshops on how to breathe and I taught long meditation classes and I learned a lot in that about what it means to be resilient, and different things that we can do, whether it's a yoga practice or breathing practice. And so I went to law school and I had already done all of that. And so I thought, I'm going to just fly through law school; I have all of these great skills. And very quickly into law school, I realized that I'd gotten in way over my head, that law school was really a bigger challenge than I'd ever experienced before. And my personal resilience, though I didn't even know the term at the time this was early 2000's (I didn't know what resilience even was or what a lack of it meant) I just knew that I was really struggling and I wasn't enjoying the experience like I had hoped I would. And I went through law school; I ended up having a really great experience by the time I graduated. I met a lot of really great people and had a lot of really inspiring internships. But then I got into law and I became one of the first lawyers in the country to work with sexual assault and sexual harassment of farmworker women, so migrant farm workers that are experiencing sexual harassment on the job. [00:05:16] And from there I went on to really become a sexual assault attorney and a trainer for the Office on Violence Against Women on issues related to sexual violence. And through that experience for a decade, working with survivors, I worked with women on the streets as well, women experiencing homelessness, and a lot of other really highly vulnerable populations. And through that experience and through having a job that is dealing with sexual assault, dealing with sexual harassment, dealing with trauma all of the time, I experienced a lower resilience. And again, I didn't know what resilience was, I didn't know what a lack of resilience was. I just knew that for me personally, I didn't have that kind of energy that I wanted to have and that I was used to having at the end of the day. And it wasn't the kind of energy that I could just get a good night's sleep and feel like, oh and bounce back to that kind of Laura Mahr that I knew myself to be. And so it was really through going through my own kind of vicarious trauma experience, through my own level of burnout, that I came to be interested in what this thing called resilience is, and ultimately what is neuroscience and how does that help us lawyers. Jeena Cho: [00:06:39] When you were going through this experience, what were some of the signs that perhaps something isn't quite right or that is something that you needed to pay attention to? Laura Mahr: [00:06:51] For me, more than anything it was really fatigue. I loved my job, I loved what I did, I loved the people I worked with, and I was really passionate and still am passionate about sexual assault survivor's rights and bringing justice into people's lives that have experienced sexual harassment. And so it wasn't a lack of passion, though for a lot of people that experience burnout it can be this slow erosion of their energy or their enthusiasm that over time results in feeling out of balance in one or more areas of their life. And for me, I felt really good at work, I liked what I did. And at home, I had you know a vibrant travel and I did all of those things. But for me, it was really this feeling of being tired all the time, and not having the kind of energy that I was used to having when I practiced. Jeena Cho: [00:07:51] So you sort of realize, "Oh I'm tired all the time." And then what was sort of the next step that you took, once you realized that your energy level isn't where it used to be? Laura Mahr: [00:08:05] I started looking at ways to get my energy back, so I did a lot of Eastern medicine, which included yoga and meditation, as well as acupuncture and herbs and things like that, and that helped to an extent. I also tried a couple of different modalities of like, EMDR, which is a trauma release therapy. And I tried internal family systems therapy, which is a way to deal with trauma and vicarious trauma. So I tried some mental health approaches, I tried some medicine. I didn't try any Western medicine; I really am more of an Eastern medicine kind of person. And I tried to exercise and I tried to eat right. And I really tried the resources that were out there for me at that time. [00:09:01] Well ultimately, I decided that I really needed to stop practicing law altogether. So I kind of tried all these things, and I still wasn't able to get my energy to a place where I felt like I was really engaged in life enthusiastically. And so I took a really radical step for me personally; I was very wrapped up and am very passionate about women's rights and the rights of sexual assault survivors, and so it was hard for me to step away. But I did. Jeena Cho: [00:09:35] Yeah, and also as lawyers we tend to identify so much of who we are with what we do and having that title of a lawyer. What was that journey to figuring out, you know maybe law practice isn't right for me and I'm going to do something different? I mean, that's a huge step. Laura Mahr: [00:09:55] Yeah, and it's one of the things I see, I saw in myself and I also see in the clients that I work with. Which is, if I don't do law what am I going to do? And I put all of this money and all of this time to go through law school, and to learn all these skills. And when we're in it we don't see how transferable our skills are, and we also don't see our options. And that's one of the things about burnout, is really feeling like you're in a closed system. It's sort of black or white; it's like this or nothing. And for me, thinking about it being sort of this or nothing, it gave me a feeling of being trapped and I really needed some more options. And for me, that meant taking some time off to really explore what my options are. Jeena Cho: [00:10:48] When you say you took time to explore your options, what did you do? Were there specific things that you did to sort of figure out what the umbrella or the scope of all the different things that you could do looked like? Laura Mahr: [00:11:03] Yeah. Well, the first thing that I did when I decided to take time off is I started to sleep. And I really underestimated, from the time I went to law school through my decade of being an attorney, I really underestimated the power of integration and restoration that happens with sleep. I was one of those people that was like, oh you know I'm pretty good during law school on three or four hours of sleep. And it was more important to me always to get work done than it was to sleep. And so one of the first things that I did when I when I decided to take my sabbatical was to start getting a lot of rest. And that really helped, and that just helped me feel a lot more calm and a lot more vital. And I started being like, oh I actually have energy and interest in a lot of things. And one of the things that really drew my attention was, what does it mean to be resilient? So this term resilient then kind of came into my world, and I was like, oh this is a cool term. [00:12:11] Oh yeah, that's exactly what I'm lacking here; I'm lacking resilience. And so I started to read about resilience, and then I started to really get into neuroscience. And I realized that for me, that was the missing link. So I knew how to meditate, I knew how to do yoga, I knew how to exercise, I knew how to eat right. I went to the acupuncturists, I got massages, I did all of these things; but it was really my thoughts and beliefs that had kind of taken me over, versus me being able to channel them so that I was feeling well when I was thinking. And that was really the turning point for me, is when I realized that there were ways that I could train my mind and my body and my emotions to work for me instead of working against me. Jeena Cho: [00:13:05] What did that training look like? Laura Mahr: [00:13:09] For me, it involved pretty much reading every single book I could about neuroscience and mindfulness, and then practicing all of the techniques. I also listen to a lot of TED talks and podcasts and just immersed myself in the subject of resilience and neuroscience. I also trained in internal family systems therapy, which is a really neuroscience-based therapy that I was using myself, and then I got to understand this is why this works so well. And so I use that a lot with my clients, is really helping to understand what parts of me are saying what, and when they say that how does it feel, and then what's the emotional response to that. So let me give an example so maybe people can understand. [00:13:57] Let's say I'm in a courtroom and I'm just about to try my case. And I'm not breathing very well, I'm nervous; I'm not sure how this is going to go. I don't have a lot of control over a lot of things, including what my client is going to say, what the judge is going to do, what opposing counsel is going to say. I don't even have control over the lights, the sound; I don't have control over most anything. So I can start telling myself, "This might not go well. What if this happens and what if that happens and what if all these terrible things happen?" So there's my mind going off on all these terrible things that can happen. And when my mind starts saying all these terrible things are happening, then my body starts to respond: my stomach starts to clench, my shoulders start to hunch, my throat starts to close, and I start having this experience of feeling unsafe in the moment. Like emotionally unsafe, physically unsafe, like my fight or flight response starts to kick in. Like either get out of the courtroom or give it all you've got, but not from a relaxed place, from a stressed place. And when that happens, then my emotional experience is one of displeasure, not of well-being. I'm not feeling happy with what I'm doing, I don't want to be here, I'd rather be 100 other places, even though this is my job and I love my job. So to turn that around, using mindfulness and neuroscience, I started to practice listening to what I was saying to myself. [00:15:30] So what if I start saying, instead of 100 things could go wrong here let me start thinking about all the things that are going well. Well, my client showed up. Well, looks like the judge is having a good day. Well, the opposing counsel and I have actually done this case before so this could go pretty well, actually I've had an experience with this person it's generally going well. And then once I start noticing that I'm saying kinder things to myself, my physical body has a reaction. My breathing starts to slow down, my voice quality drops, instead of talking in a really high pitched voice really fast, I start to slow down. My thinking, I'm able to think more clearly and speak more clearly and I'm able to then enjoy myself more. Here I am, doing what I love, doing the best job I possibly can in the moment, given the case that I've got, the facts, what's going on. And starting to realize that I have a lot more control internally than I do externally, and so that's the first place to start; my own experience. Jeena Cho: [00:16:41] And of course that's the only thing that we really have control over, as you mentioned we have control over pretty much nothing else in the external world. Laura Mahr: [00:16:51] Yeah, whether we're in the courtroom or in our families, or just out on the street; there's so much unknown at any turn. But the more safe we can feel inside of ourselves, the more connected we can feel inside of ourselves, the more content we're going to be, the more satisfaction we're going to have moment-to-moment. And kind of at the end of our day or the end of our month or life we look back and we're like, yeah I pretty much enjoyed myself, I did what I could with what I had. Jeena Cho: [00:17:22] Yeah, I love that. What's the connection between neuroscience and mindfulness, and how is that related to the practice of law? Laura Mahr: [00:17:31] So, neuroscience is (for those of you that don't know) the study of the brain and the nervous system, and together how they impact our behavior and our cognitive functioning. And when I'm talking about cognitive functioning I'm talking about our ability to think, our ability to reason, our ability to perceive, and our ability to remember. And these are the things we do as lawyers; we have to think, we have to perceive, we have to reason, we have to remember. And so to me, neuroscience is spot-on for us lawyers. It's like, if we want to lawyer better, if we want to lawyer more effectively and more efficiently, then it's really important for us to be able to work with our brains. In neuroscience and some of the neuroscience tools and techniques that I teach my one-on-one client or I teach in a CLE I'm giving, really help us to hone in on how our brain is responding in any moment. So when we're aware, like that example I just gave about being in a courtroom, when we're aware of what we're thinking, physically feeling, and emotionally sensing, then we can ask those things (if they're sort of not helping in a moment) to step back so we can have a little bit more space to think, a little bit more space to reason, and a little bit more space to remember and to think creatively on our feet. And so that's how mindfulness helped, right? It's like, oh this is what's going on. Let me consciously ask these parts of me to step back. And then when those parts step back, there's this awesome feeling of spaciousness and choice. It's like, oh okay. Well here I am, now what do I want? And that's where neuroscience comes in. So neuroscience comes in and says, well if I have the choice then I'm going to order the best thing on the menu. And the best thing on the menu is a positive-feeling thought, and then a corresponding relaxed feeling in our body, and then a corresponding positive emotion. And so those are the things that when we use mindfulness to get the space, then these other awesome things can start bubbling up and we can choose those things, and those things are generally the things that create resilience in life and resilience in the practice of law. Jeena Cho: [00:20:01] What does your daily practice of increasing your ability to be more resilient or self-care look like? Laura Mahr: [00:20:09] Yeah, that is such a great question and no one's ever asked me that before, so I'm going to reveal all. It really depends on the day. I am a human being, I run my own business, I see clients, I do trainings, I'm all over the country; I'm all over the state. I'm doing a lot of things at the same kind of pace that I did when I practiced law. So that means that some days I have time to do what I love, which is an hour-long meditation. And that meditation can be a meditation where I'm creatively visualizing what I'm about to do, so I'm imagining it going really well. It might be a meditation where I am working with parts of me that feel resistant, it might even be a meditation where I'm working with the parts of me that feel tired. So I'm turning toward the parts of me that feel resistant, or I'm turning towards a part of me that say, oh wow you know, I would really rather go to the beach today than work. And I'm like, okay great, let me work with those parts of me that are resistant. So sometimes I can be cultivating energy, cultivating enthusiasm, or kind of working with the parts of me that are tired or not feeling resilient, and so I might do that in a meditation. And if I have time, an hour is great. But the thing I love about neuroscience is that you don't have to do it in a whole hour. So most lawyers that I work with are like, "I have kids, I have this busy schedule. I've got 20 million things to do. I don't actually have time to spend an hour meditating." And so I love neuroscience because with neuroscience, it's like shorter, more frequent practice gets you better results than doing it for an hour. So it's really awesome for lawyers, and for all of the working profession. Most of us just don't have that much time. [00:22:11] So it's the kind of thing you can do in a short amount of time, and get really great results. So that might look like for me, it's like if I don't have time to meditate in the morning to kind of get myself feeling calm and comfortable and confident with what's coming up, I might be like, Well best I can do is have a green juice and bike to work or walk around the block or walk my dog, get my get my energy moving, eat well, exercise. And then throughout the day I'll just start inserting, each time I notice myself feeling stressed I'll just insert a positive thought. So I can just be like, "Oh I don't have enough time," and I'll be like, wouldn't it be nice if I had all the time in the world to get there, wouldn't it be nice if traffic cleared and I got there on time? Wouldn't it be nice if the meeting started late and it didn't matter that I was five minutes late? [00:23:07] And so I just heard switching over how I'm thinking, so that when I show up, whether I'm five minutes late or on time, I'm coming at whatever I'm doing from a more relaxed, peaceful, calm and really better place. Like my mind is just more calm, it's more able to be effective in the moment than if I show up and I'm panicked and worried and stressed that I'm five minutes late. Jeena Cho: [00:23:33] Right, right, yeah it's changing your perspective. It's often so not easy because we can kind of get caught up in whatever thoughts we have, and of course we believe those thoughts to be true and as facts, and it's really sometimes challenging to step back and say, okay what is a different interpretation? Or what's the lens that I'm looking at this situation through, and what if I changed the filter? Laura Mahr: [00:24:04] Yes, exactly. And that's one of the exercises I do with clients that I work on one-on-one, is we will come up with something that is stressing them out. So let's say it's a job decision, and they're trying to decide if they're going to move to this other job. I'll just have them write a list of all the things that they believe to be true about this new job, or about transitions in general. So it could be like, well I'm really worried about this one person that works there, I think they're going to be my supervisor and I'm sure that they are going to be really hard on me, harder than the supervisor I have right now. Or I'm worried that this is going to give me less time to be with my family instead of more. And then whatever their list of worries are or concerns, then we'll really just say, is this true for everybody, or is it something that you've thought so much about that you think it's now true for you? And then we kind of imagine like, would this be true for any of their peers, or is this true if this was happening to one of your personal leaders, or one of the people that you respect? Is it true for them, or is it just true for you? Is it true for your partner, is it true for your friend? [00:25:26] And generally kind of moving through that it's like, well no this isn't actually a truth, this is just one of the things I've thought so many times that I now believe it. And then we'll flip it around and say, well wouldn't it be nice if what you really wanted to be true was true? So like, wouldn't it be nice if doing this job actually gave you more time to spend with your family? Yeah, yeah, that would be really nice. And then you start to cultivate more confidence in that being possible, and more courage in trying something new. And then when people do transition, if they take that job that they had some concerns about, they're more likely to come at it with a really positive perspective than if they were coming in with all the doors closed. Like this is not going to go well, I know it's not. And then like you just said Jeena, it's like changing the filter. Like looking at this from I can get what I want here versus I already know going in I'm not going to get what I want. Jeena Cho: [00:26:27] Yeah, yeah. You know, for the listeners out there that aren't familiar with neuroscience or mindfulness, what are some resources that you recommend? Any favorite books or TED talks? Laura Mahr: [00:26:43] Yeah, yeah. One of my favorite teachers is Rick Hansen, do you know his work? Yeah, he's from California. He's a well-known person, and he is a Ph.D. and neuropsychologist, and he has a lot of podcasts and books. But one of my favorite books, it's kind of the beginner book I like to send my students to, is Hardwiring Happiness. And that's an audiobook you can get, you can also just read the book. And he really talks you through what neuroscience is and how it impacts the brain and our cognitive functioning. And I was just listening, (one of my students) I'm teaching a six-week meditation class right now for lawyers and I suggested the book last week. And she said, "I love that book. I was actually listening to it on the way to class today, and I knew I was going to be late to class but I thought, you know what I'm just going to listen to this book and it doesn't matter if I show up late. Usually I would show up just like huffing and puffing and frustrated and feeling guilty, and instead I just came in and was like, it's ok that I'm late." And it was okay, it didn't matter to me at all. So that's one of my favorite books. Another book that I really love is Bouncing Back by Linda Graham. The full title is Bouncing Back: Rewiring Your Brain for Maximum Resilience and Well-being. And in this book she does a really great job of talking about the neuroscience of the brain and the different parts of the brain, and how the brain is wired. And then it also has a lot of how to's, so this is a way to do this practice, and you can do this practice. And so she gives a lot of examples that you can use at home and try yourself and see for yourself how to rewire your brain. Jeena Cho: [00:28:42] I love that, I love books that give very practical, here is a list of things that I can do immediately. And it's not like some esoteric concepts and I'm trying to decipher what that actually looks like in daily practice. Laura Mahr: [00:28:56] Absolutely. And she's got exercise after exercise, and each chapter is just like, try this, try this. And she lays it out really easily how to do it. Jeena Cho: [00:29:05] I love that, I'm going to have to check it out. Laura, for the people that want to learn more about you and your work, what are the best places to do that? Laura Mahr: [00:29:16] You can go to my website, it's www.consciouslegalminds.com or you can google Laura Mahr, Google Conscious Legal Minds, and that'll talk about the work that I do with law firms and individual clients. And also if you're interested in bringing an interesting CLE to your state or to the conference that you're putting together I train on burnout, both bouncing back and the burnout itself. I train on resilience, I train on mindfulness, I train on neuroscience, and also on vicarious trauma. I also can teach yoga, so if you're looking for a company retreat that involves movement as well as mindfulness, I can do all of those things. Jeena Cho: [00:30:09] Wonderful. Laura My final question to you is what does it mean to be a resilient lawyer to you? Laura Mahr: [00:30:17] What a great question. To me, it means to every day go into whatever it is that I'm doing curious about what's going to happen, with an awareness that no matter what happens, I'm going to be OK. And then try on whatever the day has to offer, and if I make a mistake to learn from it, to make meaning from it. And to take the next step that day or the next day, knowing that I have learned and I have experienced something that is valuable and meaningful to me that I can apply to the next day, and to the next conversation I have, the next thing I teach, and the next thing I do. Jeena Cho: [00:31:00] Laura thank you so much for joining me today, and for sharing your advice and wisdom. Laura Mahr: [00:31:06] Thank you so much for having me Jeena, and I look forward to meeting anyone that's listening to the podcast. And you can email me through my website on the contact page, and I'm always interested to hear from lawyers who are trying mindfulness, curious about resilience, and want to know more about what's going on. Or are doing things themselves that I don't know about, I would love to learn from everyone out there. Jeena Cho: [00:31:31] Wonderful, and all of your information will be in the show notes. Laura Mahr: [00:31:35] Thank you. Closing: [00:31:39] Thanks for joining us on The Resilient Lawyer podcast. If you've enjoyed the show, please tell a friend. It's really the best way to grow the show. To leave us a review on iTunes, search for The Resilient Lawyer and give us your honest feedback. It goes a long way to help with our visibility when you do that, so we really appreciate it. As always, we'd love to hear from you. E-mail us at smile@theanxiouslawyer.com. Thanks and look forward to seeing you next week.

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. He edits the Wise Brain Bulletin and has numerous audio programs. A summa cum laude graduate of UCLA and founder of the Wellspring Institute for Neuroscience and Contemplative Wisdom, he's been an invited speaker at NASA, Oxford, Stanford, Harvard, and other major universities, and taught in meditation centers worldwide. His work has been featured on the BBC, CBS, and NPR, and he offers the free Just One Thing newsletter with over 120,000 subscribers, plus the online Foundations of Well-Being program in positive neuroplasticity that anyone with financial need can do for free.

In this conversation with Rick Hanson we dive into the topic of his new book, Resilient, and explore: -Resilience as a skill -How to grow inner strengths -Keys to accelerating the process of learning harnessing insights from neuroscience -Self-compassion -And a bit about how to have difficult conversations If you enjoyed this episode visit www.joshuasteinfeldt.com/podcast for show notes and more. Background on Rick Hanson: 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. His latest book, Resilient, is due out in 2018. A summa cum laude graduate of UCLA and founder of the Wellspring Institute for Neuroscience and Contemplative Wisdom, he's been an invited speaker at Oxford, Stanford, Harvard, and other major universities, and taught in meditation centers worldwide. His work has been featured on the BBC, CBS, NPR, and other major media. To find out more about Rick, his teachings, writings, as well as freely offered resources check out www.rickhanson.netSupport the show (https://joshuasteinfeldt.com/donate/)