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Quick note: If you're struggling with connecting with others in a way that feels safe and satisfying, I hope you'll join me for a 5-week series on Healing Insecure Attachment. (And the half-price discount ends tomorrow.)
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Here are my top five inner practices for helping this year be a good one for you and others (click the links to see the first four):
By “be amazed,” I mean staying open to a sense of freshness, wonder, gratitude, and awe, instead of taking things for granted or getting numb from the pressure of work and life.
While recently stressing about some undone tasks, I glanced in a mirror and saw my t-shirt, with a picture of a galaxy and a little sign in its outer swirls saying “you are here.” A joke gift from my wife, I’ve worn this shirt many times – yet for once, it stopped me in my tracks. In William Blake’s phrase, the doors of perception popped open, and it really hit me: yes we are actually here, off to the edge of a vast floating whirlpool of stars, alive and conscious, walking and talking on a big rock circling a bigger burning ball of gas. Here, now, nearly fourteen billion years after the cosmos bubbled into being. What the?!
My mind stopped yapping, and I felt the delight and awe of a little kid who for the first time sees a butterfly, or tastes ice cream, or realizes that the stars above are really far away. Gratitude and wow and something feeling sacred washed through me.
In a word, I was amazed – which means “filled with wonder and surprise.” Besides the simple happiness in this experience, it lifted me above the tangled pressures and worries I was stuck to like a bug on flypaper. Amazement is instant stress relief. It also opens the heart: I couldn’t be even a little exasperated with anyone. Being amazed brings you into the truth of things, into a relationship with the inherent mysteries and overwhelming gifts of existence, scaled from the molecular machinery of life to the love and forgiveness in human hearts to the dark matter that glues the universe together.
Wow. Really. Wow.
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So, how do you do it? |
Opportunities for amazement are all around us. I think back to that look in the eyes of our son and daughter as they were born, blinking in the light of the room, surprised by all the shapes and colors, entering a whole new world. Seen with the eyes of a child, the simplest thing is amazing: a blade of grass, being licked by a puppy, the taste of cinnamon, riding piggyback on your daddy, or running your eyes over lines of black squiggles that can fill your mind with
tales of dragons and fairy godmothers.
Look around you. For example, I sit down at my computer, click a mouse, and chant recorded in a Russian cathedral fills the room. Crazy! Imagine being a Stone Age person transported 50,000 years forward into your chair. Glass windows, pencils, flat wood, the smell of coffee, woven cloth, a metal spoon . . . it would all be amazing.
Try to see more of your world in this way, as if you are seeing it for the first time, perhaps through the eyes of a child. Beginner’s mind, zen mind. If we’re not amazed . . . we’re not paying attention.
Explore “don’t know mind” – not “duh” mind, but an openness that doesn’t immediately slot things into boxes, that allows freshness and curiosity. The mind categorizes and labels things to help us survive. Fine enough, but underneath this skim of meaning laid over the boiled milk of reality, we don’t truly know what anything is. We use words like “atoms” and “quarks,” and “photons,” but no one knows what a quark or photon actually is.
We don’t know what love actually is, either, but it is all around us. It’s amazing that people love me, amazing that people forgive each other, that those once at war with each other can eventually live in peace. Consider people you know, how they keep going when they’re tired, breathe through the pain, get up yet again to walk a crying baby, settle down in the middle of an argument and admit fault and move on. That a mother can embrace the young man who murdered her son is more amazing than an exploding supernova. And just as others are amazing to you, you are also amazing to them.
If we were brave enough to be more often filled with wonder and surprise, we would treat ourselves and others and our fragile world more gently.
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MORE GOOD STUFF
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I’m honored to be one of the 40+ voices featured in The Power of Love Summit, alongside leading teachers and experts in psychology, spirituality, trauma healing, and conscious relationships. Together, we’ll be offering practical wisdom and deep insight into how love transforms every dimension of life.
Check it out here
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Three Things You Can Really Count On In Turbulent Times
These days, a lot of people feel like the ground is shifting underneath them — politically, personally, even physically as we grow older and life changes around us. In this talk, I explore three things we can still truly count on: our good intentions, our capacity to learn and grow, and the deeper wisdom we know in our bones to be true. Along the way, I reflect on basic goodness, beginner’s mind, skillful correction instead of shame, and a few simple questions we can ask ourselves to find steadiness in an uncertain world.
Check it out here | Join the Wednesday Talks for Free
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SCIENCE NEWS: Dark Energy Tool Creates Best-Ever 3D Map of the Universe
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(View the Science News Archive)
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FOR PARENTS: Supporting Positive Motivation in Teenagers
In this article, we explore how parents can support the development of the positive motivations within their kids that will draw them toward productive and healthy paths.
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NEW BOOK AVAILABLE FOR PREORDER
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A Happy, Healthy Mom |
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We wrote this book for moms who feel exhausted, overwhelmed, or stretched too thin during the early years of raising a child. My wife Jan (a nutrition expert), friend Ricki Pollycove (a gynecologist-obstetrician), and I hope this will help moms reconnect to their own needs, restore their energy, reduce stress, and feel more supported — physically and emotionally. If you're a mom - or know one who could use some more support, I hope you'll check it out!
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NEW ON THE PODCAST
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EPISODE 474:
Forrest is joined by author, meditator, and friend Diego Perez, also known as Yung Pueblo, for a conversation about right effort, the balance between pushing through and letting go, and the death of nuance in the age of social media.
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> Listen Now
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JUST ONE THING (JOT) 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.
Just one thing that could change your life.
(© Rick Hanson, 2026)
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