Just One Thing
Simple Practices from Dr. Rick Hanson
Leave the Red Zone
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.
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.
Change the Channel
Sometimes when inner practices fail you, it helps to change the channel. A respite or some sort of pleasure will help to refuel you for challenges.
Rest
Encourage your mind to come to rest at least occasionally. Tell the truth to yourself about how much time you actually – other than sleep.
Lower the Pressure
The pressure activates motivational circuits but has inherent collateral damage. Pressure activates ancient motivational circuits that were very effective in keeping our ancestors alive but even at best, there is an inherent collateral damage.
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.
Minimize Painful Experiences
Painful experiences range from subtle discomfort to extreme anguish – and there is a place for them. Sorrow can open the heart.
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.