Summary of Rick Hanson & Forrest Hanson's Resilient

Everest Media

Description

Please note: This is a companion version & not the original book.
Sample Book Insights:
#1 Compassion is the ability to feel pain with the desire to relieve it. It is both soft and muscular. When people feel compassion, motor planning areas in the brain begin preparing for action.
#2 When we treat others with respect and care, the best in them usually comes out. We can also treat ourselves the same way. But most of us are a better friend to others than we are to ourselves.
#3 It’s important to understand the reasons it’s both fair and important to be on your own side. Otherwise, beliefs like these can take over: It’s selfish to think about what you want. You don’t deserve love.
#4 The process of positive brain change is simple: first, experience what you want to develop in yourself, and second, focus on it and keep it going to increase its consolidation in your nervous system.

Sujets

• Philosophie et théologie
• Spirituality
• Religion

Informations

• Publié par: Everest Media LLC
• Date de parution: 20 août 2022
• Nombre de lectures: 0
• EAN13: 9798350015928
• Langue: English
• Poids de l'ouvrage: 1 Mo

Extrait

Insights on Rick Hanson & Forrest Hanson's Resilient
Contents Insights from Chapter 1 Insights from Chapter 2 Insights from Chapter 3 Insights from Chapter 4
Insights from Chapter 1

#1

Compassion is the ability to feel pain with the desire to relieve it. It is both soft and muscular. When people feel compassion, motor planning areas in the brain begin preparing for action.

#2

When we treat others with respect and care, the best in them usually comes out. We can also treat ourselves the same way. But most of us are a better friend to others than we are to ourselves.

#3

It’s important to understand the reasons it’s both fair and important to be on your own side. Otherwise, beliefs like these can take over: It’s selfish to think about what you want. You don’t deserve love.

#4

The process of positive brain change is simple: first, experience what you want to develop in yourself, and second, focus on it and keep it going to increase its consolidation in your nervous system.

#5

When you are on someone’s side, you are committed to their well-being. When you are on your own side, you are committed to your well-being. It’s normal to feel unworthy when you are on someone’s side, and to feel committed when you are on your own side.

#6

Compassion is a warmhearted sensitivity to suffering, from subtle mental or physical discomfort to agonizing pain, along with the desire to help if you can. You get the benefits of both giving and receiving compassion when you offer it to yourself.

#7

Self-compassion is the act of treating yourself with kindness and understanding, even when you’re not feeling it. It’s a difficult concept for many people to grasp, as the brain is designed to be changed by our experiences, and it’s normal to internalize the ways that our parents and others have treated us.

#8

To grow your compassion muscle, you must first learn how to bring it to your own suffering. You can do this by simply noticing when you’re already experiencing something enjoyable or useful, and then deliberately creating an experience of something you want to develop.

#9

Compassion is the act of caring for someone else. It is a warmheartedness, a sympathetic concern for someone else’s pain. It is applied to others, but also applied to ourselves.

#10

We can’t avoid or push away our reactions. We must accept them. Otherwise, our nudging will have little traction and we’ll be just putting a false face on how we really feel.

#11

Acceptance is the act of accepting something as it is, without adding anything to it. It is the opposite of judgment, which is adding something to your experience. It can be difficult to accept certain parts of your experience, but that’s all right.

#12

The most important minute in life is the next one. There is nothing you can do about the past, and you have little control over the hours and days ahead. But the next minute is always full of possibility.

#13

Compassion is the act of caring for others who are suffering. It is a psychological resource that can be developed over time. It is also a way to get on your own side and bring caring to your pain.

#14

Being mindful is the ability to stay present in this moment as it is, moment after moment, rather than daydreaming, ruminating, or being distracted. It is easy to be mindful while sitting on a cushion, but it is harder to stay mindful when things are stressful or emotionally demanding.

#15

We must be able to focus our attention on an experience long enough for it to start being consolidated into the nervous system. Unfortunately, most of us have skittery attention, with a mind that is darting and wandering this way and that.

#16

Mindfulness is the key to regulating your attention so that you get the most out of beneficial experiences while limiting the impact of stressful, harmful ones. It enables you to recognize where your attention has gone.

#17

mindfulness is the experience of being present in the present moment, and it can be experienced while walking to work, pausing to look out the window, or reflecting on your day as you get ready for bed.

#18

There are many methods, traditions, and teachers of meditation, both secular and prayer. Find what is enjoyable and effective for you. You could commit to meditating for a minute or more each day, even if it’s the last minute before your head hits the pillow.

#19

During the meditation, focus on your object of attention. As you breathe, relax, and allow yourself to be present in the present. Without strain or stress, open to a growing sense of peacefulness.

#20

Mindfulness helps you open up to the deeper layers of yourself. It can be scary, but it helps you feel safe no matter what comes up out of the trapdoor. You can find refuge in nature, which helps you be brave enough to explore the dark and spooky basement of your mind.

#21

A refuge is something that protects, nurtures, or uplifts you. You can find refuges in pets, other people, places, and activities. Some refuges are intangible, such as memories of being outdoors.

#22

When you find a refuge, slow down and be aware of what it feels like. Stay with the experience for a breath or longer. Notice what feels good about it. Let the sense of refuge sink in, and establish it as something you can go to whenever you want.

#23

Take refuge in something that is a refuge for you. Naming the refuge helps you connect with it and let it in. You can also take refuge in gratitude, feeling liked by people who care about you, and your kindness and decency.

#24

There are three ways to cope with the mind: you can be with what’s there, decrease the negative by preventing, reducing, or ending it, or increase the positive by creating, growing, or preserving it.

#25

The three steps to moving through an upset are being with what’s happening inside you, letting go, and finally, letting in. You should always try to be with what’s happening inside you, and then let go when you feel ready.

#26

If you try to let go and let in, but find that it feels superficial or inauthentic, go back to the first step and be with your mind. Explore what else is there to experience fully, perhaps something softer and younger.

#27

The needs and wants of children are not really separate from those of adults. They are just as fundamental and inescapable. A deeper understanding of your wants and needs can help you meet them more effectively and accept yourself more fully.

#28

Wanting is the process of preferring one thing over another, pursuing a goal, making a request, or insisting on something. We learn about wanting through our experiences, and we can look inside and understand ourselves better.

#29

We, as humans, need safety, satisfaction, and connection. These basic needs are grounded in life itself, and how we manage them today is based on the evolution of the nervous system over the past 600 million years.

#30

Acknowledging your needs is the first step to dealing with them. When you feel uneasy, irritated, or overwhelmed, notice if any beliefs that may not be true are making you anxious. When it feels right, shift into letting go and letting in.

#31

We can’t avoid challenges, but we can choose how we deal with them.