Just One Thing
Simple Practices from Dr. Rick Hanson
Leave the Red Zone
Drop the Load
Are the rewards of new commitments really worth the costs? Sometimes you have to give up the lesser rewards of a new thing for the greater rewards of allowing some new space to clear in your life.
Beware of Anger
Anger can alert you to threats, but also harm your health and relationships. In small and passing quantities, anger can be like medicine, but in large and lasting quantities it poisons the mind and relationships.
Minimize Painful Experiences
Painful experiences range from subtle discomfort to extreme anguish – and there is a place for them. Sorrow can open the heart.
Lighten Up
You can open to a sense of freedom and autonomy where you get to decide what you could stop doing and lighten up.
Lower Your Stress
It is important to feel good as often as possible, at least several times a day. Stop the urgency of the day and let quiet fill the air, let thoughts slow down. There is presence in this moment, and no worries about the future.
Enjoy The Freedom Not To
If you can’t say “no” – to others, and yourself – then your “yesses” will lose their meaning and power. The “freedom not to” gives you a feeling of ease.
Rest Your Weary Head
Our minds are hauled along in a culture without a speed limit – exceeding the limit, and there is always a price. Pulling out of the mental traffic, it’s an act of freedom and wisdom.
Let It R.A.I.N.
R.A.I.N. is an acronym developed by Michelle McDonald but adapted a bit by me, to summarize a powerful way to expand self-awareness.
Leave the Red Zone
In a busy life, each day gives you dozens of opportunities to leave the Red zone and move toward Green. Each time you do this, you gradually strengthen the neural substrates of Green, one synapse at a time.
Avoid The Rush
Be mindful of rushing. See how other people assume deadlines that aren’t actually real, or feel pressured about things that aren’t that important.