Practical Wisdom with Dr. Rick Hanson

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.

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.

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.

Life can be challenging, but our minds often amplify that struggle. Explore how clinging to cravings and negative thoughts leads to unnecessary suffering. Discover four transformative strategies: shift from contraction to openness, transform invasive emotions into mindful presence, practice present-moment awareness instead of mental time travel, and embrace self-compassion by loosening the grip of the self. These insights help cultivate resilience, acceptance, and a more peaceful approach to life's inevitable pains.

How do we connect our personal healing and awakening… to the broader world that’s hurting? This is often called Engaged Buddhism — but honestly, it’s relevant to anyone who wants to live with wisdom, compassion, and integrity, especially in times like these.Inner peace can and should lead to outer action. The Buddha himself confronted systemic suffering in his day. What does that mean for us now, and why do our values — yes, even judgment — actually matter on the path?In this week's episode, I explore:Why inner work isn’t separate from outer workWhy compassion means addressing the causes of suffering, not just feeling bad about itHow to take wise, compassionate action without burning outWhat to do when you’re outraged, overwhelmed, or just tiredWhy the Buddha’s life (including leaving his family) is more complex than the mythHow the Buddha did challenge systemic injustice (yes, including caste and patriarchy)5 practical ways to stay grounded and engaged in a hurting world — right now, right where you areThis is about practical tools, honest reflection, and standing up for what’s good — without burning out. If you’re someone who wants to grow spiritually and make a difference, I think you’ll find something useful here.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.

Many of us are carrying pain, guilt, or resentment that we can’t seem to let go of. So this week I explored something we all face: those moments when we’re stuck — carrying old hurts, regrets, or mistakes that weigh us down.How can we turn a corner inside ourselves? How can we let go, not by forcing it, but by choosing a new path with wisdom and self-compassion?It’s important to recognize when it’s time to move on. It’s not about pretending things didn’t happen. It’s about giving yourself permission to heal, and finding a real sense of freedom and peace inside.If you’re grappling with something hard — maybe an old resentment, grief, guilt, or a tough relationship — I hope this talk gives you some tools, some comfort, and a little encouragement to turn a corner for yourself.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.