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You are browsing all posts tagged with the topic: Contemplative Practice

Rick Hanson PhD

Sep 07, 2011

Feed the mouse: using appreciation to generate inner nourishment

As the nervous system evolved, your brain developed in three stages:

  • Reptile – Brainstem, focused on avoiding harm
  • Mammal – Limbic system, focused on approaching rewards
  • Primate – Cortex, focused on attaching to “us”

Since the brain is integrated, avoiding, approaching, and attaching are accomplished by its parts working together. Nonetheless, each of these functions is particularly served and shaped by the region of the brain that first evolved to handle it.

Petting your inner lizard was about how to soothe and calm the most ancient structures of the brain, the ones that manage the first emotion of all: fear. This article continues the series by focusing on how to help …

Rick Hanson PhD

Aug 08, 2011

How to live without causing fear

We evolved to be afraid.

The ancient ancestors that were casual and blithely hopeful, underestimating the risks around them – predators, loss of food, aggression from others of their kind – did not pass on their genes. But the ones that were nervous were very successful – and we are their great-grandchildren, sitting atop the food chain.

Consequently, multiple hair-trigger systems in your brain continually scan for threats. At the least whiff of danger – which these days comes mainly in the form of social hazards like indifference, criticism, rejection, or disrespect – alarm bells start ringing. See a frown across a dinner table, hear a cold tone from a supervisor, …

Rick Hanson PhD

Aug 01, 2011

Hug your inner monkey!

To simplify a complex process, your brain evolved in three stages:

  • Reptile – Brainstem, focused on avoiding harm
  • Mammal – Limbic system, focused on approaching rewards
  • Primate – Cortex, focused on attaching to “us”

This post is about weaving the sense of being included and loved into the primate cerebral cortex.

In ancient times, membership in a band was critical to survival: exile was a death sentence in the Serengeti. Today, feeling understood, valued, and cherished – whether as a child or an adult, and with regard to another person or to a group – may not be a life and death matter (though studies do show that survival rates for cancer …

Rick Hanson PhD

Jul 23, 2011

The art of self-forgiveness

self-forgivenessEveryone messes up. Me, you, the neighbors, Mother Teresa, Mahatma Gandhi, King David, the Buddha, everybody.

It’s important to acknowledge mistakes, feel appropriate remorse, and learn from them so they don’t happen again. But most people keep beating themselves up way past the point of usefulness: they’re unfairly self-critical.

Inside the mind are many sub-personalities. For example, one part of me might set the alarm clock for 6 am to get up and exercise . . . and then when it goes off, another part of me could grumble: “Who set the darn clock?” More broadly, there is a kind of inner critic and inner protector inside each …