Learn Resilience - Summary Resilient by Rick Hanson скачать в хорошем качестве

Learn Resilience - Summary Resilient by Rick Hanson

Resilient: How to Grow an Unshakable Core of Calm, Strength, and Happiness by Rick Hanson #booktube #rick_hanson #full_book_summary #resilient Positive neuroplasticity is turning good passing experiences into lasting inner resources built into your brain. Experience what you want to develop in yourself—such as compassion or gratitude. Remember The Golden Rule “we should do unto ourselves as we do unto others” although be sure this is a two way street – you must be kind to yourself. The more influence we have over someone, the more responsibility we have to treat them well. Enjoying life is a powerful way to care for yourself. Think about some of the things you enjoy. Minute by minute, step by step, strength after strength, you can always grow more of the good inside yourself. For your own sake, and the sake of others as well. The most important minute is the next minute. Little things add up over time. Many times a day, you can change your brain for the better. Our experiences are built from five elements, and each element is a type of jewel you can weave into the fabric of your brain and your life. These elements are thoughts (e.g., beliefs, images), perceptions (e.g., sensations, sounds), emotions (feelings, moods), desires (e.g., values, intentions), and actions (the sense of posture, facial expressions, movement, or behaviour). Clarify the main challenge you are facing. Identify the resources that can help. The three major mental resources are safety, satisfaction and connection. When you know the true ends, the experiences that matter most, then you can look for when they are already occurring, or deliberately create them. It is possible to relate your mind to simply be with something that’s upsetting, this naturally links a disturbing experience with the always inherently undisturbed field of awareness. Using the Neuropsychology of Learning Linking is a powerful method. The brain learns through association, and when two things are held in awareness at the same time, they affect each other. The key is to make sure that what’s beneficial stays more prominent than what’s painful or harmful. Practicing mindfulness will increase your capacity to do this. Agency is the sense of being a cause rather than an effect. Agency is present if you deliberately select something. Don’t put off sensible actions for your physical health. It’s always easy to start tomorrow. Instead, ask yourself, “What can I do today? Much self-importance and acting superior is a compensation for underlying feelings of failure and inadequacy. Consequently, feeling like a success deep down can help people lighten up and take themselves less seriously. A durable sense of being successful comes from internalizing many experiences of small successes, not from seeing a big trophy outside such as a fancy car parked in the driveway. Be mindful of succeeding at small outcomes and notice progress toward big outcomes. The more that you feel defeated about some things, the more important it is to recognize your victories in many other things. Use HEAL steps. HEAL: Have a positive (enjoyable, beneficial) experience, Enrich it, Absorb it, and consider Linking it to overcome negative material. Dalai Lama: If you can be happy when others are happy, you can always be happy, since there is always someone somewhere who is happy. Empathy is necessary for intimacy. Try to think from others perspective & remember they will likely have different values to you which occur from their personal experience, upbringing and background amongst other things. Compassion and kindness can be strengthened inside you like any other psychological resource. Recognize suffering, see our common humanity, separate approval from compassion, and deliberately internalize warm-hearted caring toward others. Focusing on the faults of others creates deadlocks and resentment. It’s better to practice unilateral virtue: focusing on your own responsibilities and personal code of conduct no matter what others do. Dreaded experiences cast a long shadow over our dreams. But what we dread is usually rooted in childhood, and today it is much less likely, less painful, and less overwhelming than we fear. We sort people into two groups, we tend to cooperate with “us” but fear and attack “them.” As you grow inner strengths such as compassion and courage, you develop resilient well-being. This gives you more that you can give to others, and then they have more to give you, in a beautiful upward spiral. Remember you can accomplish big things by persisting with small actions.    • Learn Resilience - Summary Resilient by Ri...