Practical Wisdom with Dr. Rick Hanson
Practical Wisdom with Dr. Rick Hanson offers grounded, accessible talks by psychologist and bestselling author Dr. Rick Hanson. Each episode focuses on developing greater resilience, compassion, and happiness through practical, down-to-earth guidance. Drawing on his expertise, Hanson provides tools and insights for personal growth and well-being. The podcast aims to make psychological wisdom approachable and applicable to everyday life.
Episodes
5 Ways to Take Things Less Personally
Life is going to bump into us. People will disappoint us, criticize us, misunderstand us, drop the ball, or sometimes genuinely treat us badly. The question is how to deal with all of that without adding a whole extra layer of suffering by taking it so personally. So this week, I explored how feeling more secure in your own worth, having healthy boundaries, bringing compassion to yourself, looseni
Why It’s So Hard to Set – and Keep – Healthy Boundaries
Most of us know, at least in principle, that it’s good to have healthy boundaries. The hard part is actually setting them — and then holding onto them when other people push back, get upset, or simply keep doing what they’ve always done. In this talk, I explored some of what makes boundaries so difficult, including feeling overly responsible for other people, doubting our own perceptions, and gett
Why Good Boundaries Make Better Relationships
Good boundaries aren’t about pushing people away. In fact, they can help us feel closer, more open, and more at ease with the people we care about. When you know where you stand, what you’re responsible for, and what you’re simply not going to take on, there’s less resentment, confusion, and pressure in a relationship. So that’s what I covered in my talk this week, including how to recognize what’
Insight – The Power of Seeing Reality Clearly
This week, I was joined by Melvin McLeod, editor-in-chief of Lion’s Roar and author of The Complete Path of Mindfulness, to explore what mindfulness can become when we see it as much more than a meditation technique.Melvin and I explored how mindfulness can be a complete path for living with his five essential elements—mindfulness meditation, insight, love and compassion, ethics, and community. Th
How to Find Peace in the Present Moment
So much of the mind is leaning into the future—anticipating what will happen, planning what we’ll do, worrying about what could go wrong, and getting attached to how we or other people are supposed to become.In this talk, I explore what Buddhist wisdom, neuroscience, and even the physics of time can teach us about stepping out of this constant striving and returning to the “front edge of now.”You’
Patience – Why We Need It, and How to Grow It
Impatience can be a surprisingly powerful source of stress, frustration, and conflict—especially when we’re waiting for something to change, dealing with difficult people, caring for someone we love, or simply wishing life would move faster.In this talk, I explore patience not as passive endurance, but as a combination of strength, insight, and an open heart. In the brain, when we become impatient
How to Feel That You’ve Done Enough – and Are Enough
Many of us spend our lives quietly believing we need to do more, achieve more, or become more before we can finally feel at peace. What if the peace you’ve been searching for doesn’t come from becoming more—but from recognizing that, in important ways, you’re already enough? In this talk, I explore how the mind gets caught in endless striving and comparison, and how we can gently train ourselves t
How to Stop Ruminating
Even when nothing is particularly wrong, the mind can keep generating something else to want, solve, compare, worry about, or figure out. All that mental activity can be exhausting—and it can keep us from recognizing the contentment and peace that are already available. In this talk, I explore an early Buddhist teaching on papañca—the mind’s tendency to proliferate—and how we can gradually step ou
Bows and Vows
Many of us move through life reacting to circumstances without pausing to consider what we’re truly devoted to. When we lose touch with our values and deepest intentions, it’s easy to feel scattered, disconnected, or pulled in directions that don’t reflect who we want to be.In this talk, I explore the relationship between what we bow toward and what we vow to live by. Practice isn’t just about acc
Letting Go of Fear, and Resting in Peaceful Confidence
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/meditation-talk-letting-go-of-fear-and-resting-in-pea
The Sweet Power of Kindness, Compassion, and Happiness for Others
We often think of kindness and compassion as gifts we offer other people. But what if they were also among the most powerful ways to heal ourselves?In this talk, I explore three transformative qualities of the heart—kindness, compassion, and joy for others—and how intentionally cultivating them can reduce suffering, build resilience, and gradually become part of who we are. Along the way, we’ll lo
Positive Emotions as Key Steps in the Path of Awakening
Many of us think of meditation and inner practice as serious, even grim work. But what if joy itself is part of the path? In this talk, I explored four emotionally positive states — gladness, rapture, tranquility, and happiness — that the Buddha himself identified as essential factors on the path to awakening. You’ll learn why these states aren’t distractions from practice but powerful resources f
The Powerful Combination of Concentration and Insight
We all know what it’s like to feel scattered, stuck in our own mental loops, unable to actually move through the hard stuff. What the Buddha was pointing to with “right concentration” is that a settled, unified mind isn’t just a nice meditation bonus — it’s the thing that gives your insight real power to cut through.In this talk, I dig into a remarkable ancient teaching by a nun named Dhammadinnā,
Insightful Freedom from Craving
Do you ever feel caught up in striving, worrying about how you’re doing, or trying to become a better version of yourself? In this talk, I explore an early Buddhist teaching on how craving and self-identification create suffering—and how loosening our grip on who we think we are can bring greater freedom, peace, and genuine happiness.You’re welcome to join me live each week for these talks — for f
How to Use Fear and Not Let It Use You
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/meditation-talk-how-to-use-fear-and-not-let-it-use-yo
Keys to Personal and Global Evolution with David Sloan Wilson
It’s easy to feel stuck in the same patterns—repeating old reactions, circling in the same thoughts, and wondering why real change is so hard. In this talk, we explore how Darwin’s insights into evolution—variation, selection, and retention—can be applied to your own healing, growing, and awakening. Drawing on both modern science and the deep contemplative traditions of Buddhism, this conversation
How to Let Go
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/meditation-talk-how-to-let-go/And if you'd like
How to Be Calmer . . . Now
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/meditation-talk-how-to-be-calmer-now/And if you'
The Wise Effort of Letting Go of Self
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/meditation-talk-the-wise-effort-of-letting-go-of-self
Equanimity: Inner Freedom with a Heart as Wide as 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/meditation-talk-equanimity-inner-freedom-with-a-heart
When Unjust Power Comes at You – and What You Can Do about It
When power comes at us — through authority, intimidation, manipulation, or fear — it can stir old anxiety and self-doubt. So this week I explored how power affects the mind, from personal relationships and childhood conditioning to social hierarchies and authoritarian appeals. We took a look at how greed, hatred, and delusion can corrupt power, how to recognize manipulation and intimidation, and h
How to Claim the Power You Do Have (and Disengage Where You Don’t)
We often give away our power by focusing on what we can’t control and getting pulled into stress, overthinking, or other people’s reactions. This week I focused on how to reclaim your power by focusing on where you actually have influence—your attention, your actions, and your choices—so you can live with more clarity, strength, and purpose.You’re welcome to join me live each week for these talks
How to Balance Caring for Oneself and Caring for the World
When the world feels overwhelming and full of suffering (which seems to happen a lot, these days), it’s easy to feel torn between caring for yourself and caring for others. So this week I explored how to hold both without shutting down or turning away.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-han
Life’s Easier When You Surrender to What’s Already Good within You
We often make life harder than it needs to be by pushing, striving, and second-guessing ourselves—but when you learn to trust and surrender to what is already good and wise within you, things begin to feel simpler, steadier, and more at peace.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
Compassionate Action for Upstream Sources of Suffering
When you look at the state of the world, it’s easy to feel overwhelmed, helpless, or outraged—and unsure what actually makes a difference. I’ve certainly felt that way myself at times, and lately have been hearing from others that feel similarly. So in this talk, I explore how real change happens when inner growth meets collective action, and how compassion can move from a feeling into something t
Wise and Courageous Compassion for Others – and Yourself
When we’re hurt, frustrated, or facing difficult people, it’s easy to swing between passivity and hostility—either saying nothing and shrinking back, or getting pulled into anger, righteousness, and reactivity.This week, I explore how to practice a wiser, more courageous form of compassion: one that helps us let go of what burdens the mind, stand up for what matters, and bring both strength and ca
The Personal Benefits of Empathy for “Them”
When we feel hurt, irritated, or caught in conflict with other people, it’s easy to get stuck in resentment, reactivity, or stress. But empathy is not only something we offer others — it can also be a gift to ourselves. In this talk, I explore the personal benefits of having empathy for others, including how it can soften the heart, reduce inner burden, and help us respond more skillfully while st
Exploring Radical Helplessness, Radical Trust, and Radical Acceptance
Many of us carry a quiet sense of helplessness or not mattering enough to others. Even if our childhood was generally loving, early experiences of vulnerability can leave emotional traces that shape how we react today.In this talk, I explore how these early patterns can show up as compensation or overreaction in adult life—and how mindfulness helps us see them clearly and loosen their grip.From th
You Are Whole and Complete, and There Is Nothing to Add
Often we move through life feeling like we have to keep improving ourselves—fixing flaws, achieving more, becoming someone “better” before we can finally feel at ease. This teaching turns that assumption upside down by inviting you to experiment with a radical possibility: that you are already whole and complete, with nothing to add. As you softly try on phrases like “I am whole” or “I am complete
What Matters, and What Doesn’t
In this talk, we explore the profound yet simple distinction between what truly matters in our lives and what is essentially just noise and then reflect on how our brains are naturally wired to fixate on threats and trivialities, often at the expense of our deeper well-being.You’re welcome to join me live each week for these talks — for free — by signing up at https://rickhanson.com/wednesday-medi
Accepting Your Vulnerabilities – Including from Early Childhood
Sometimes we try to open up or soften, but we don’t feel safe enough inside to do it. Our nervous system holds armor — bracing against vulnerability, against the truth that life includes aging, illness, loss, and uncertainty.This is definitely something I’ve experienced, so this week I explore how to resource yourself first — to feel steady enough to lower your guard — and how vulnerability itself
Welcoming the “Messengers” of Aging, Illness, Death – and Awakening
Aging, illness, and death are realities we all live with, even when we try not to think about them. Often, they show up quietly in the background as worry, grief, fear, or a sense of urgency we can’t quite name.In this talk, I explore a classic Buddhist teaching known as the four heavenly messengers—aging, illness, death, and the possibility of awakening—and how we can relate to them in ways that
Using Mindfulness When You're Triggered
What should we do when we get triggered — especially by other people? In this talk, I discuss how mindfulness, focused attention, open awareness, and non-clinging help us manage reactivity, reduce rumination, and relate more wisely to ourselves and others.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
Five Ways to Feel Less Anxious
When fear and anxiety feel woven into the fabric of everyday life — from global crises to personal health worries — it’s easy to feel overwhelmed, helpless, or stuck in a loop of dread.So this week I explored how to meet anxiety with mindfulness and compassion, find real refuges that steady the heart, take meaningful action without burning out, and hold life with a wider wisdom perspective.When we
How to Trust Yourself
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 t
Good Intentions
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
Three Ways to Steady Your Mind
It’s normal to feel overwhelmed by the chaos of modern life, and it’s hard to steady your mind when you’re distracted, stressed, rattled, or ruminating about the things you feel threatened about or resentful of.In this talk, I explored 3 practical ways to bring calm, clarity, and presence into your daily routine — even amidst the distractions and pressures of the world.You’re welcome to join me li
How “Not Knowing” Dissolves Suffering
When we cling to what we “know,” we often suffer — because we narrow our perspective and can get trapped in a cycle of expectations and disappointments. This prevents us from seeing the true nature of our ever-changing reality, as well as the many opportunities around us.In this talk, I discussed how embracing “not knowing” can help dissolve suffering, releasing us from the shackles of our mind.Yo
Finding a Way Forward through Grief
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 t
Wisdom for Aging, Illness, and Mortality
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
Science Says You Need Social Support
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 s
Thankfulness for What Protects and Nurtures You
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, grounde
Releasing Anxiety with Three Kinds of Insights
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, loos
Empathy and Engaged Compassion
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
Letting Go of Old Baggage for a Better Future
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 welco
Appreciating Your Own Generosity and Good Intentions
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
Making Your Own Life
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
How to Prevent and Release Needless Anxiety
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 ca
How to Shift Your Thoughts and Feelings about Others
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, in
Finding What’s [Reassuringly] Reliable in an Unreliable World
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 sign
What to Do When You Get Triggered
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
Just Do the Right Thing
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 sig
How to Face Challenges without Suffering
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,
Why We Suffer—and How to Stop Adding to the Pain
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 sta
How to Feel Lived by Love
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
Compassion, Kindness, Joy, and Equanimity
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 j
How to Find Peace in Impermanence
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
The Joy in Not-Knowing
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 open
Respecting Suffering – Theirs as Well as Yours – and Deliberately Cultivating the Inner Strengths That Relieve It
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,
The Power of Appreciation – and How to Get More of It from Others
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 vita
The Seductions of Healthy Desires: Getting What You Want Without Burning Out
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
How to Calm the Biological Machinery of Stress and Suffering
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 abou
Key Steps in Your Personal Growth Journey
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 o
The Quiet Strength You Already Have Inside
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 str
Four Ways to Deal with Life’s Challenges Without Suffering Them
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 extr
Engaged Buddhism – Including Today
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,
How to Turn a Corner . . . for the Better
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’
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