Practical Wisdom with Dr. Rick Hanson

When you’ve been triggered enough times, it’s easy to start living smaller: avoiding certain conversations, second-guessing yourself, and staying inside an invisible cage that looks like caution but feels like contraction. In this talk, I explore what “trusting yourself” really means—not as bravado or blind confidence, but as an embodied sense that you can stay steady, return to center, and take the next step even in uncertainty. Along the way, we connect this to early conditioning (basic trust/mistrust), to good intentions, and to practical tools for staying grounded when someone tries to pull you into their script.You’re welcome to join me live each week for these talks — for free — by signing up at https://rickhanson.com/wednesday-meditations-with-dr-rick-hanson/. We always start with a guided meditation to set the tone for the evening. If you’d like to experience the meditation that accompanied this talk, you can listen to it at: https://rickhanson.com/talk-meditation-how-to-trust-yourself/And if you'd like to check out any of my online programs at https://rickhanson.com/online-courses/, you can receive 20% off by using coupon code PW20 during checkout.

When you pause and look honestly at your life, it can be hard to know whether you’re living from what truly matters—or just reacting to the world around you. So this week, I explored the nature of good intentions, choice, and values. When you clarify what you care about most, it’s easier to live with moral clarity without slipping into self-judgment or ill will, and translate intentions into daily action. You’re welcome to join me live each week for these talks — for free — by signing up at https://rickhanson.com/wednesday-meditations-with-dr-rick-hanson/. We always start with a guided meditation to set the tone for the evening. If you’d like to experience the meditation that accompanied this talk, you can listen to it at: https://rickhanson.com/talk-meditation-good-intentions/And if you'd like to check out any of my online programs at https://rickhanson.com/online-courses/, you can receive 20% off by using coupon code PW20 during checkout.

Practical steps to steady a restless mind using three pathways: intention, calm, and warm-heartedness. Short calming tools like breath work and seclusion are highlighted. The talk ties these practices to trauma-sensitive mindfulness and explains why kindness and contentment help regulate the brain.

Exploring the concept of 'not knowing' reveals how clinging to certainty can lead to suffering. Embracing uncertainty fosters curiosity, improves relationships, and alleviates self-judgment. The conversation highlights the benefits of a beginner's mind, allowing for greater openness and reducing conflicts. Through practical examples, listeners learn how letting go of rigid expectations can diminish regret and procrastination. Ultimately, cultivating not-knowing offers a path to deeper presence and creativity.

Grief can feel endless — looping, heavy, and hard to escape — especially when losses can’t be fixed. As we will all experience loss at some point, I thought I’d explore how to grieve without getting stuck. If we can pull ourselves out of rumination, we can carry our grief in a larger field of love, wisdom, and all that is still good in the world.You’re welcome to join me live each week for these talks — for free — by signing up at https://rickhanson.com/wednesday-meditations-with-dr-rick-hanson/. We always start with a guided meditation to set the tone for the evening. If you’d like to experience the meditation that accompanied this talk, you can listen to it at: https://rickhanson.com/talk-meditation-finding-a-way-forward-through-grief/And if you'd like to check out any of my online programs at https://rickhanson.com/online-courses/, you can receive 20% off by using coupon code PW20 during checkout.

Aging, illness, loss, and mortality can quietly haunt us — especially when they touch the people we love or our own bodies. In this talk, I explore how to meet these realities with compassion and wisdom, and how to rest in something deeper than what inevitably changes.You’re welcome to join me live each week for these talks — for free — by signing up at https://rickhanson.com/wednesday-meditations-with-dr-rick-hanson/. We always start with a guided meditation to set the tone for the evening. If you’d like to experience the meditation that accompanied this talk, you can listen to it at: https://rickhanson.com/talk-meditation-wisdom-for-aging-illness-and-mortality/And if you'd like to check out any of my online programs at https://rickhanson.com/online-courses/, you can receive 20% off by using coupon code PW20 during checkout.

Feeling isolated can be overwhelming, but science shows social support is crucial for our well-being. Discover how meditation can help separate our true feelings from the stories we tell ourselves. Learn about the importance of perceived social support and everyday acts that can enhance our connections. Rick highlights five key forms of support, including warmth and respect, and shares personal stories to illustrate love in tough moments. Small acts of kindness can create meaningful impacts in our lives and those around us.

When life feels shaky, fast-moving, or overwhelming, it’s natural to look for something steady to rest in. And for most people, there actually is a lot that protects and nurtures you every day — it’s just easy to take it for granted.So this week, I encourage you to really take in the deep nourishment of refuge—the places, people, practices, and inner qualities that help you feel protected, grounded, and replenished.You’re welcome to join me live each week for these talks — for free — by signing up at https://rickhanson.com/wednesday-meditations-with-dr-rick-hanson/. We always start with a guided meditation to set the tone for the evening. If you’d like to experience the meditation that accompanied this talk, you can listen to it at: https://rickhanson.com/talk-meditation-thankfulness-for-what-protects-and-nurtures-you/And if you'd like to check out any of my online programs at https://rickhanson.com/online-courses/, you can receive 20% off by using coupon code PW20 during checkout.

Explore how anxiety can manifest in unexpected ways, shaping our behaviors and choices. Delve into psychological insights that uncover the roots of anxiety and empower you to express your authentic self. Learn practical steps to gradually expand your comfort zone and release old patterns that no longer serve you. Discover the impact of embracing impermanence and recognizing our limited control in life. The conversation wraps up with a call to commit to reducing unnecessary anxiety and embracing a more confident existence.

A lot of us feel overwhelmed these days — flooded by other people’s emotions, worn down by the suffering around us, or confused about how to stay open-hearted without burning out. In this week’s teaching, I talk about the real nature of empathy, the sweetness of compassion, and how to stay grounded while engaging with a world that’s hurting. We explore how to be with our own reactions, how to keep our hearts open without collapsing, and how to move from individual healing to collective action that really makes a difference.You’re welcome to join me live each week for these talks — for free — by signing up at https://rickhanson.com/wednesday-meditations-with-dr-rick-hanson/. We always start with a guided meditation to set the tone for the evening. If you’d like to experience the meditation that accompanied this talk, you can listen to it at: https://rickhanson.com/talk-meditation-empathy-and-engaged-compassion/And if you'd like to check out any of my online programs at https://rickhanson.com/online-courses/, you can receive 20% off by using coupon code PW20 during checkout.