Simple practices for resilient happiness from Rick Hanson, PhD
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If you'd like to start the New Year off on a strong note, you may want to check out one (or more!) of these great pfferings:
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Where are you headed?
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The Practice:
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Find Your North Star.
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Why?
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One evening at a meditation retreat (at Spirit Rock, a wonderful place), as we walked out of the hall after the last sit, I was feeling rattled and discombobulated. (One of the benefits of a retreat - though it can be uncomfortable - is that it stirs up the sediments of your psyche, which can muddy your mental waters for a while.)
I looked up at the stars shining brightly in the cold clear night and soon noticed the Big Dipper. My eyes followed its pointing to Polaris, the North Star, and a wave of easing came over me. The star felt steady and reassuring, something you could count on. It connected I think with a young part of me who loved the outdoors and learned to believe that as long as he could locate the North Star, he could find his way out of the tangled woods and back to safety.
Gazing at Polaris, I asked myself, "What's my North Star?" One answer came to me immediately, and another just seconds later. Immediately I felt better. Calmer and more resolved.
I'll tell you what came to me in the How section below. Right here I want to make the point that it's the question that matters most - and that the answer(s) will be different for different people.
When you find your North Star, you know where you're headed. That alone feels good. Plus, your North Star is (presumably) wholesome and vital, so aiming toward it will bring more and more happiness and benefit to yourself and others. And you can dream bigger dreams and take more chances in life since if you lose your way, you've got a beacon to home in on.
Everyday life is entangling. It's so easy to get caught up in routines and obligations that gradually take over to set the course of your life. It may look goal-directed - make breakfast, get the kids to school, go to work, return home, make dinner, go to bed, repeat the next day - but we know inside that there is no deep purpose to it, no fundamental aim that gives clarity, meaning, and richness. Then life starts to feel hollow, more about getting through than getting to.
What's the light that will guide you out of your own tangled woods - both the woods "out there" in the world and the ones "in here," inside your own mind?
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How?
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Find a time and a place that's meaningful to you. Perhaps sitting quietly at home with a cup of tea, or in a house of prayer, or - like me - under the night sky. Help your mind settle and grow quieter. Then simply ask, wordlessly or out loud, "What's my North Star?" Perhaps try other ways of asking this question, such as: "What's the most important thing?" "By what should I set my life's course?"
You could also just hold the question in the back of your mind over the course of a day and see what comes to you. Or while doing a pleasant task with your hands (like gardening, knitting, or stroking a cat), ask the question and see what arises.
The answer may be soft; you may have to listen closely to hear it. It may come with the voice of an inner child, or a teacher, or with a simple viscerally persuasive clarity. The answer that came to me was the single word, Truth, followed by Love - but your own answer(s) may come in the form of a wordless knowing, an image, a body sensation, or a memory.
Some people (including me) have several North Stars, though usually they are lined up in the same direction so there is no conflict among them. And sometimes a person has a single North Star, one aim, one principle, that draws together all the threads of his or her life.
It's OK for your North Star(s) to change over time. But whatever it is right now, let it guide you. This means keeping it in mind - perhaps with a yellow sticky on the refrigerator, or by jotting it down (maybe in a coded way, for your privacy) at the top of your "to-do" list for the day. Or you could (as I do) often recommit to your guiding light(s) when you first wake up.
Notice or imagine the rewards that do or will come to you and others from following your North Star. What trouble will it keep you out of? What joys and gains will it bring to you and others? Keep letting these good feelings and knowings sink into you, linked in your mind to your Star.
When troubled or tangled, ask yourself: "How could my North Star guide me with this? In its light, what's the priority here and now?" Try to accept this guidance; give yourself over to it.
Moment after moment, we are always headed in one direction or another. As these add up, they become the course, for better or worse, of a person's life.
May the course of your life be aimed at your own North Star.
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Know Someone Who Could Use More Guidance from Their North Star?
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NEW ON THE BEING WELL PODCAST
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Getting More From 2024
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Dr. Rick and Forrest kick off the new year by exploring how we can relate to the past, plan for the future, and get more from 2024. They talk about different approaches to New Years, the tactics that maximize your chances of achieving a goal, and a simple four question system for reflecting on and learning from the year that was.
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| Watch/Listen to the Episode |
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More Good Stuff
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WEDNESDAY MEDITATION
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Watch last week's meditation and talk on How to Let Go, and if you haven't yet, join me every week for this free, live offering.
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How cool would it be to be able to eat and meet your sleep requirements at the same time? Well, scientists are now finding that reindeer are able to do this during summer months to maximize feeding time in preparation for the winter ahead.
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FOR PARENTS
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All of us could probably get better at empathy, but men in particular tend to be raised in our society to focus on facts and solutions rather than feelings and relationships. If approached with respect (and some empathy as well), many partners welcome a gentle suggestion about what to actually do in order to be more empathic.
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POSITIVE NEUROPLASTICITY
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PositiveNeuroplasticity.com provides resources and real-life accounts for using positive brain change in your everyday life. Classes and one-on-one counselling are also available to deepen your learning.
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Featured Book: Making Great Relationships
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Get 50 simple practices for solving conflicts, building connection, and fostering love in my newest book that is now available for preorder
wherever books are sold.
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"We make a life a minute at a time. In this minute, you can learn as much as possible toward your own true way."
Rick Hanson, Ph.D.
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JUST ONE THING (JOT) is the free newsletter that suggests a simple practice each week for more joy, more fulfilling relationships, and more peace of mind. A small thing repeated routinely adds up over time to produce big results.
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Just one thing that could change your life.
(© Rick Hanson, 2023)
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