Practical Wisdom with Dr. Rick Hanson

When you feel alone with your worries, disconnected from others, or burdened by old patterns you can’t seem to shake, it’s easy to think you’re supposed to handle everything by yourself. But science — and deep wisdom traditions — show that feeling genuinely supported is not a luxury; it’s essential for resilience, healing, and well-being. In this talk, we explore how to recognize and receive the social support already around you, and how to strengthen it inside your own mind. You’re welcome to join me live each week for these talks—for free—by signing up here . 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 here . And if you'd like to check out any of my online programs , you can receive 20% off by using coupon code PW20 during checkout.

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 here . 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 here . And if you'd like to check out any of my online programs , you can receive 20% off by using coupon code PW20 during checkout.

Many of us live inside an “invisible cage” made from old fears, guardedness, and habits of staying small. Anxiety shows up not only in dread and worry, but in all the subtle ways we avoid risks, silence ourselves, or brace for what might go wrong. So in this talk, I explore how insight — from psychology, somatic work, and early Buddhism — can help you recognize where anxiety really comes from, loosen its grip, and grow a grounded, calm strength inside. Bit by bit, you can expand your inner cage, reclaim your freedom, and meet life with more confidence and ease. You’re welcome to join me live each week for these talks—for free—by signing up here . 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 here . And if you'd like to check out any of my online programs , you can receive 20% off by using coupon code PW20 during checkout.

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 here . 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 here . And if you'd like to check out any of my online programs , you can receive 20% off by using coupon code PW20 during checkout.

Many of us carry old regrets — choices we made as children or adults that still weigh on the heart. We replay mistakes, wonder “what if,” and feel guilty long after we’ve done the hard work of learning. So this week, I explored how to hold responsibility without shame, and how self-forgiveness, compassion, and perspective can help us lay down our burdens and rest in peace and wholeness. You’re welcome to join me live each week for these talks—for free—by signing up here . 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 here . And if you'd like to check out any of my online programs , you can receive 20% off by using coupon code PW20 during checkout.

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. You’re welcome to join me live each week for these talks—for free—by signing up here . 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 here . And if you'd like to check out any of my online programs , you can receive 20% off by using coupon code PW20 during checkout.

Sometimes we can get stuck in our habits or our personal struggles, and we trap ourselves in a cage of our own making. OR, we see others who are unable to move forward and feel inclined to help them, but find they resist efforts to untangle the strands of their situation. But we can move forward and grow if we face our challenges wisely and with patience. You’re welcome to join me live each week for these talks—for free—by signing up here . 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 here . And if you'd like to check out any of my online programs , you can receive 20% off by using coupon code PW20 during checkout.

Anxiety is a normal human experience — we all feel anxious or afraid sometimes — but excessive or chronic anxiety can wear us down and be detrimental to our long-term happiness and health. Plus, many of us are anxious about things that we don’t actually need to be anxious about. In this talk, I shared some ideas on how to prevent and release needless anxiety . Some key points that I covered are: We can feel undisturbed, undefended, and uncontracted in the moment — which is what we meditated on. In order to receive the present moment without fear, we have to recognize that the brain is a prediction machine and can be stuck in predictions, especially regarding fear. The scientific understanding of how the brain generalizes fear, including the biological and neurological mechanisms involved. Strategies for preventing and managing overgeneralized fear, including mindfulness, self-compassion, and self-awareness practices. You’re welcome to join me live each week for these talks—for free—by signing up here . 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 here . And if you'd like to check out any of my online programs , you can receive 20% off by using coupon code PW20 during checkout.

It’s easy to feel hurt, frustrated, or reactive when others let us down — or when we’re caught in old patterns of resentment and blame. But we actually have the power to influence how we see, feel about, and respond to other people. So this week I explored how to “love at will,” make positive deposits in our emotional memory bank, and draw on timeless Buddhist wisdom to live with more kindness, integrity, and peace — even when others are difficult. You’re welcome to join me live each week for these talks—for free—by signing up here . 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 here . And if you'd like to check out any of my online programs , you can receive 20% off by using coupon code PW20 during checkout.

In these turbulent times, it’s natural to feel shaken. Together, we can return to what is truly reliable—our present moment, our good intentions, our capacity to love, the steadiness of awareness, and the enduring ground of nature and the universe. These refuges give us strength, clarity, and peace, even amid uncertainty. You’re welcome to join me live each week for these talks—for free—by signing up here . 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 here . And if you'd like to check out any of my online programs , you can receive 20% off by using coupon code PW20 during checkout.

In this talk, I explore what it’s like for us when we get triggered—those moments when, all of a sudden, something takes over and we’re flooded with a strong, often old, emotional reaction. We’ll walk through how to recognize we’re triggered, pause to let the full story come into view, bring compassion and kindness to ourselves, and mobilize a kind of grounded strength on our own behalf before we act or speak. Throughout, I’ll touch on how these very human reactions connect to larger forces around us, encouraging us to take skillful action rooted in warmth, clarity, and a deep sense of our shared vulnerability. You’re welcome to join me live each week for these talks—for free—by signing up here . 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 here . And if you'd like to check out any of my online programs , you can receive 20% off by using coupon code PW20 during checkout.

So often we get caught in worry, strain, and the constant pressure to do more — to fix everything, to control what we simply can’t. In this talk, I explore how to let go of what’s beyond our power, how to do the “next right thing” even when life feels overwhelming, and how to find balance between striving and simply being. You’re welcome to join me live each week for these talks — for free — by signing up here . 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 here . And if you'd like to check out any of my online programs , you can receive 20% off by using coupon code PW20 during checkout.

So often we struggle with life’s challenges—reacting with stress, craving, or grasping—only to find ourselves adding suffering on top of difficulty. In this talk, I explore the Buddha’s essential teachings on dukkha (suffering), sukha (well-being), and tanha (craving)—and how to navigate them skillfully so we can live with greater resilience, peace, and joy. We’ll look at how pain becomes suffering, how pleasure can sometimes backfire, and most importantly, how to find the kinds of happiness that don’t depend on craving or clinging. You’re welcome to join me live each week for these talks — for free — by signing up here . 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 here . And if you'd like to check out any of my online programs , you can receive 20% off by using coupon code PW20 during checkout.

We can’t stop life from bringing pain—loss, disappointment, aging—but we can stop piling extra suffering on top of it. In this talk, I explore timeless Buddhist wisdom and practical psychology for meeting life’s “golden winds” without being blown away by them. Learn how to recognize the difference between pain and the suffering we create, work with craving and clinging, and rest in the natural state of peaceful, openhearted happiness that’s already within you. You’re welcome to join me live each week for these talks — for free — by signing up here . 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 here . And if you'd like to check out any of my online programs , you can receive 20% off by using coupon code PW20 during checkout.

Feeling isolated, burdened, or unseen? In a world that often feels fragmented and exhausting—with anxiety, stress, and a subtle sense that you’re not quite enough—you may long to feel more supported, connected, and grounded. So this week I invite you to shift from striving to be loved to being carried by love—not imaginary, but foundational. This kind of living transforms ordinary experiences: the events of your day might stay the same, but how you feel through them—and how they affect you—can change dramatically. In this talk, I share: How to identify the felt sense of being carried, not left to push forward alone Practices that encourage love to open through you How to shift from a top‑down, “must act on it” stance to a more receptive, grounded belonging How life’s persistent gifts—evolutionary forces, the natural world, kindness from others, and consciousness itself—are ever-present supports When enough individuals begin to be lived by love, personal lives transform—and collective change becomes possible. In a world teetering between justice and strife, being lived by love isn’t just helpful—it’s essential. You’re welcome to join me live each week for these talks — for free — by signing up here . 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 here . And if you'd like to check out any of my online programs , you can receive 20% off by using coupon code PW20 during checkout.

So often, we feel torn between striving for change and surrendering to what is. We can get stuck trying too hard, or give up entirely. So this week, I explore how to find a wise balance between deliberate intention and choiceless awareness, and how to grow lasting inner strengths like compassion, kindness, joy, and equanimity. These are qualities we can practice—not just admire. You’re welcome to join me live each week for these talks — for free — by signing up here . 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 here . And if you'd like to check out any of my online programs , you can receive 20% off by using coupon code PW20 during checkout.

Life can feel like it’s coming at us from all sides—relationships change, plans fall through, our bodies age, and the world keeps shifting under our feet. It’s totally normal to feel uneasy or anxious in the face of all this unpredictability. But what if we could relate to change in a different way—not as something to fear, but as something we can move with, and even find peace within? This week, I explored one of the Buddha’s most fundamental insights: that everything is in a state of constant change. And not in a dry or philosophical way, but in a deeply practical sense—how seeing this clearly can actually help us suffer less. We look at how habitual anxiety takes hold, how to recognize when we’re actually okay in the moment, and how to find stability inside ourselves even when life feels chaotic. There’s also a reflection on how impermanence doesn’t mean everything is meaningless—far from it. In fact, it can help us loosen our grip on what’s hurting us, open more fully to what’s good, and even discover what is unchanging at the core of our being. You’re welcome to join me live each week for these talks — for free — by signing up here . 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 here . And if you'd like to check out any of my online programs , you can receive 20% off by using coupon code PW20 during checkout.

When life feels uncertain, chaotic, or painful, our minds scramble for answers. We try to make sense of things we may never fully understand. We cling to being right, to figuring it out, to knowing for sure… but what if real freedom comes from loosening that grip? There is a deep value in not knowing—not as a failure, but as a profound refuge. Certainty can become a trap, but if we can rest in openness and curiosity, and embrace “beginner’s mind”, we can bring relief, humility, and insight to our relationships with others and ourselves. Give yourself the permission to not always know. There’s grace and wisdom in that. You’re welcome to join me live each week for these talks — for free — by signing up here . 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 here . And if you'd like to check out any of my online programs , you can receive 20% off by using coupon code PW20 during checkout.

So many of us are quick to dismiss our own pain—or the pain of others. We might tell ourselves to “move on” or wonder why someone else is still upset. But the truth is, suffering deserves respect. When we minimize pain, it often makes it worse—and avoidant patterns can keep us stuck. That’s why it’s important to face what hurts with compassion and strength – so we can release what no longer serves, and receive the inner resources that help us heal. These include resilience, self-compassion, and the courage to stay present with what’s difficult—without falling into shame, judgment, or superiority. You’re welcome to join me live each week for these talks — for free — by signing up here . 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 here . And if you'd like to check out any of my online programs , you can receive 20% off by using coupon code PW20 during checkout.

We all want to feel seen, respected, and appreciated—but so often, we’re overlooked. Feeling unappreciated can be quietly painful—and surprisingly common. Our efforts go unnoticed, our sincerity unacknowledged, and over time it can really wear us down and even cause resentment toward those we care about. So this week I explored the deep human need for appreciation—not as ego-stroking, but as a vital nutrient in relationships, work, and personal growth. Appreciation is more than just “being nice”—it’s a powerful practice that supports lasting inner strength. There's also a lot of science, psychology, and Buddhist teachings behind generosity and appreciation: how they help us grow, feel connected, and internalize positive experiences. So get comfy and listen in to find out how to offer these gifts skillfully and what to do when your efforts aren't recognized or returned. You’re welcome to join me live each week for these talks — for free — by signing up here . 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 here . And if you'd like to check out any of my online programs , you can receive 20% off by using coupon code PW20 during checkout.

This week I'd like to focus on something both personal and practical: What is a core practice that you return to when things go sideways? When you're overwhelmed, irritated, frustrated, or just worn out? What’s the thing that centers you and brings you back to who you really are? In this episode, I explore how even our healthiest desires—those driven by love, purpose, or care—can quietly pull us away from that inner home base. We often get caught up in doing good, striving for goals, or helping others… and still find ourselves exhausted, contracted, or discontent. Why? Because even wholesome desires can seduce us into over-efforting and losing touch with the deeper peace that’s always available. Here are the timecodes for some of the highlights: 00:00 - How to recognize your own core practice in daily life 10:35 - The difference between healthy desire (chanda) and craving (tanha) 17:15 - How “doing the right thing” can still lead to stress and burnout 27:13 - What it means to relinquish effort for the sake of a greater happiness 34:51 - How to return again and again to contentment, presence, and ease This is a reflection on how to stay connected to what really matters—without getting caught in the endless push to do more. The goal isn’t to suppress your good intentions, but to hold them with wisdom, and rest more often in that quiet place of being already full. This is also an invitation to come back home to yourself—to the deeper kind of happiness that’s available not when everything goes your way, but when you let go in wise and loving ways. You’re welcome to join me live each week for these talks — for free — by signing up here . 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 here . And if you'd like to check out any of my online programs , you can receive 20% off by using coupon code PW20 during checkout.

Let’s be honest—these days, it’s easy to feel overwhelmed, reactive, and worn down. Whether it’s the relentless news cycle, a difficult interaction, or just your own mind revving up again, it can feel like calm and happiness are out of reach. So in this episode, I unpacked some of the biological machinery underneath our stress and reactivity—and offered practical ways to work with it. I talked about how your nervous system gets rattled (it’s not your fault!), and how small shifts in awareness, social connection, and even the way you look at the world can help you settle down, open up, and feel more content and effective in daily life. You’re welcome to join me live each week for these talks — for free — by signing up here . 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 here . And if you'd like to check out any of my online programs , you can receive 20% off by using coupon code PW20 during checkout.

What does it feel like to simply be yourself—without all the striving, fixing, and fabricating? In this episode, I explore six key turning points in my own journey of practice, from realizing I could shape my mind, to discovering concentration, to resting more deeply in love and a growing sense of oneness. Along the way, I reflect on the challenges of modern life—overthinking, anxiety, emotional overwhelm—and how contemplative practice helps us come to rest in something deeper, steadier, and more peaceful. I talk about what it means to truly clock out, how to face what you cannot control, and why letting the sediment settle in the pond of the mind reveals the inner treasures already inside you. I also offer thoughts on anxiety, craving, self-compassion, and how to honor your own path of awakening—wherever you are on it. Whether you’re new to practice or have been on the path for years, I hope this reflection helps you rest more fully in your own being. You’re welcome to join me live each week for these talks — for free — by signing up here . 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 here . And if you'd like to check out any of my online programs , you can receive 20% off by using coupon code PW20 during checkout.

When life feels heavy—when people let you down, when things don’t go your way, when the world just keeps coming at you—it’s easy to feel like you’re not strong enough, not doing enough, or like you have to hold everything together all the time. So this week, I invite you to pause and look a little deeper. Because underneath all the noise, all the stress, all the striving... there's a quiet strength already inside you. The part of you that keeps showing up. That wants to know what’s true. That wants to help. That wants to grow—even when it's hard. When we recognize that strength, we can live more from it and stop trying to fix everything. Instead, we can give ourself a break—without giving up. We can listen for the wiser voice inside that knows the next right step, even when it’s small. This isn’t about being perfect. It’s about trusting the good in you—and letting that carry you, one moment at a time. You’re welcome to join me live each week for these talks — for free — by signing up here . 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 here . And if you'd like to check out any of my online programs , you can receive 20% off by using coupon code PW20 during checkout.

Life is hard—and then our mind makes it harder. We stew in old regrets, brace for future disasters, cling to how things should be, or take everything way too personally. Sound familiar? In this talk, I dig into the Buddha’s teaching on dukkha—the unavoidable pain of life—and how we add unnecessary suffering on top through craving. But here’s the good news: you can practice your way out of that extra suffering. I’ll walk you through four telltale signs of craving—and four powerful shifts you can make to feel stronger, calmer, and more at peace: ONE: Contraction → Openness Notice when you're tight, tense, and gripped—and gently open up to spaciousness and possibility. TWO: Invasive Negative Emotions → Mindful Presence Don’t get hijacked by old fears or frustrations. Name them, make room for them, and let them pass through. THREE: Mental Time Travel → Present-Moment Awareness Come back from ruminating about the past or catastrophizing the future. This moment, right now, is your refuge. FOUR: Selfing → Perspective and Self-Compassion Loosen the grip of “me, mine, and I.” Take good care of yourself as a person—without being imprisoned by the stories of the self. This isn’t about bypassing pain—it’s about developing the inner resources to meet life as it is, with more equanimity, compassion, and ease. You’re welcome to join me live each week for these talks — for free — by signing up here . 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 here . And if you'd like to check out any of my online programs , you can receive 20% off by using coupon code PW20 during checkout.