Rick Hanson
@drrhanson
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Psychologist, New York Times bestselling author, and therapist. My books include Neurodharma, Resilient, Hardwiring Happiness, Buddha's Brain, & Just One Thing.
San Rafael, CA
Joined May 2013
Some losses come from things we did or didn’t do: a choice we regret, a silence we wish we hadn’t kept, a moment we can’t take back. Sometimes we suffer a loss because we made a mistake. And until we’ve fully processed the remorse, we don’t become free.
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When we slow down enough to really listen, to let someone else's experience land, we create space for connection, healing, and understanding. Empathy is presence and resonance.
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This is the heart of neuroplasticity. Not just abstract science - but a lived, moment-to-moment possibility. You are not stuck with the brain you had yesterday and you can grow new pathways for calm, clarity, courage, and joy, starting right here, right now.
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Real growth begins with softening, allowing, with giving ourselves over to the qualities we want to cultivate - like calm, confidence, or compassion. Small moments. Lasting strengths.
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Inner work may not change the world overnight, but it plants seeds for a better one. Start within.
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When you care for your mind and heart, you’re not just helping yourself, you’re quietly changing the world around you, too. Small acts of mindfulness and compassion ripple outward.
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Letting go of the hope that someone else will change can be deeply liberating.
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Being mindful doesn’t mean feeling calm all the time. You can be upset and aware. That’s the heart of the practice: not pushing away what’s difficult, but learning to meet it with clarity, steadiness, and care.
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There’s something in each of us that naturally leans toward what’s good—toward growth, connection, and well-being. The more we align with that movement, the less effort it takes. Change becomes less about pushing and more about allowing.
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The mind generates stories all day long, but that doesn’t mean they’re accurate or helpful. Learning to observe your thoughts without identifying with them is a powerful step toward freedom and clarity. Which thoughts are worth keeping—and which can you gently let go of?
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Stress, fear, and uncertainty come and go—but beneath it all, there's a deeper place of calm you can return to. Listen to the whole talk here
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Sometimes, saying no isn’t loud or dramatic—it’s simply stepping away. Choosing not to explain. Choosing your well-being over obligation. You don’t have to justify protecting your peace.
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When our inner reflection is guided by a sincere desire to uncover what’s useful and true, it stops being self-critical or overwhelming. It becomes healthy introspection—a path to insight, healing, and forward movement.
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For a deeper way to shift out of rumination, download my free worksheet designed to help you break the cycle and regain clarity. Comment WORKSHEET and we'll send it to your inbox.
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For a deeper exploration of this topic, you might find value in "The Power of No" talk, where I explore the importance of setting boundaries with clarity and kindness. Listen to the whole talk here
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Join my Strong Heart 4-Week Series to explore practical strategies for self-support and enhancing your connections. The series begins today and includes lifetime access to all materials, allowing you to engage at your own pace. Sign up here
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The Strong Heart 4-Week Series. Sign up by Friday to enjoy a 50% discount. The series begins on Saturday, March 1, 2025, and includes lifetime access to all materials.
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Suffering often comes from misunderstanding—getting caught in assumptions, old narratives, or wishful thinking. But when we recognize what is real, we free ourselves from unnecessary struggle. What’s one truth you’ve learned to accept that has helped you grow?
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