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MindFull of GOOD

Dr. Rick Hanson's Occasional Collection of Good, Free Stuff

NEW ON THE BEING WELL PODCAST:

Trauma Masterclass: Understanding and Repairing Our Hidden Wounds

"Children are so insightful about when a parent’s heart is in the right place and when it matters to the parent how that child feels."
— DR. LINDSAY GIBSON

In this episode, we’re revisiting some of our favorite episodes to explore one of the most salient topics in psychology today: trauma. We begin by tracing its developmental roots with Dr. Lindsay Gibson and Dr. Bessel van Der Kolk, before looking at how it can be passed down through family systems with Dr. Mariel Buqué, associate somatic therapist Elizabeth Ferreira, and author Stephanie Foo. Dr. Jacob Ham and Dr. Peter Levine then share new perspectives on healing, emphasizing the importance of getting out of the head and into the body. Finally, Dr. Gabor Maté discusses the cultural context of trauma, arguing that it’s a symptom of a toxic culture.

NEW FROM THE WEDNESDAY TALK/MEDITATION:

Appreciating Your Own Generosity and Good Intentions

So often we judge ourselves harshly — reacting quickly, closing off, or staying angry even when we “know better.” But beneath every reaction, even the messy or neurotic ones, is a good intention trying to protect or guide us. In this talk, I explore how to reconnect with our innate goodness, see the good intent beneath our reactivity, and find conviction in taking the higher road — with compassion for others and ourselves.

FREE QUIZ

How Strong is Your
Negativity Bias?

Do you replay mistakes, dwell on criticism, or overlook the good in your life? This quick quiz reveals how deeply negativity may be shaping your thoughts, emotions, and daily experience — and how you can start to change it.

ALSO NEW ON THE BEING WELL PODCAST:

End Self-Punishment: Curiosity, Joy, and Real Growth with Joe Hudson

Forrest is joined by one of the world’s top executive coaches, Joe Hudson, for a conversation focused on how we can reduce self-punishment and live more fulfilling lives by welcoming our emotions and loosening identification with the critical mind. They discuss Joe’s “The Golden Algorithm” – our tendency to recreate the emotions we try to avoid – and explore the three pillars of emotional fluidity, cognitive clarity, and nervous system awareness. Joe emphasizes how good change usually comes from reconnecting with who we already are, and welcoming fear, pleasure, and imperfection along the way.

ASK RICK:

I find that concentrating on inhaling and exhaling makes me breath heavily and more deeply than I normally would - and I feel absolutely terrible when I do it. Can you suggest something to help me breathe mindfully?

Many people have difficulty using the sensations of breathing as an anchor for their attention during meditation, or even generally. Sometimes it is because body sensations in general or breathing in particular have gotten associated with painful, even traumatic, experiences. Other times there’s no trauma history but something about the breath just doesn’t work for a person.

"No worries, actually: in meditation, the point is not the object/anchor of attention, the point is the quality of sustained presence of mind moment after moment - along with related helpful factors such as self-compassion, acceptance, and learning along the way from one’s experiences."

So you could shift to any number of other, often common, objects of attention, such as a word or phrase (e.g., “peace,” “may we be happy,” “om”), an image (e.g., a candle, a picture of a saint, a memory of a beautiful meadow), or sensations in other parts of the body. And you could also do meditation while walking slowly.

If you still want to explore breathing, what I do is have a general awareness of my torso and whole body while breathing rather than focusing on any particular spot, and without trying to regulate breathing in any way. Move out to the body as a whole, and let the sensations of breathing come to you as it were, receiving them without effort. Meanwhile, there is a natural relaxation, letting go, warm-heartedness, and growing sense of well-being, contentment, and peace.

FREE WEBINAR with ALEX HOWARD and DIANE POOLE HELLER

Mapping Your Intergenerational Trauma

Many of us carry the weight of family pain we didn’t create. Join trauma experts Dr. Alex Howard and Dr. Diane Poole Heller for a powerful free webinar to explore how inherited patterns shape your life—and how to begin freeing yourself and future generations from their grip.

RICK'S PICK:

Choosing Land over Luxury

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