Sometimes our anxiety is trying to tell us something important about a real threat, something we need to take care of, or someone we love. The trouble comes when anxiety keeps going long after it’s useful, turning into rumination, clinging, and worry about things we can’t control.

This week I focused in on how to find a middle way with anxiety: listening to the useful signals without letting them take over. Listen in to learn ways to work with your anxiety: making room for unavoidable fear, finding realistic reassurance, creating a plan and taking action where you can, loosening the grip of unnecessary worry, and surrendering what is ultimately beyond your control.

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/talk-meditation-how-to-use-anxiety-and-not-be-used-by-it/

And if you'd like to check out any of my online programs at https://rickhanson.com/online-courses/, you can receive 20% off by using coupon code PW20 during checkout.

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, loosening your sense of identity, and even finding your way toward love can help you stay grounded when the winds of life start blowing. You can still stand up for yourself, name what’s true, and protect yourself when you need to — while being less reactive, resentful, and knocked around by what other people do.

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/talk-meditation-5-ways-to-take-things-less-personally/

And if you'd like to check out any of my online programs at https://rickhanson.com/online-courses/, you can receive 20% off by using coupon code PW20 during checkout.

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 getting pulled into trying to change things that really aren’t in our control.

Check it out for some wonderful stories that all point to a basic kind of freedom: knowing what’s yours to deal with, what belongs to someone else, and when it’s time to stop trying to grow roses in a parking lot.

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/talk-meditation-why-its-so-hard-to-set-and-keep-healthy-boundaries/

And if you'd like to check out any of my online programs at https://rickhanson.com/online-courses/, you can receive 20% off by using coupon code PW20 during checkout.

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’s okay, what’s not, and what is – as I like to put it, NMJ – Not My Job.

Boundaries can be challenging, especially with the people we love, but they can also bring a lot more freedom, peace, and genuine connection into our relationships. (If you want to start practicing this for yourself, check out my upcoming workshop on Setting Healthy Boundaries: https://rickhanson.com/online-courses/setting-healthy-boundaries/)

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/talk-meditation-why-good-boundaries-make-better-relationships/

And if you'd like to check out any of my online programs at https://rickhanson.com/online-courses/, you can receive 20% off by using coupon code PW20 during checkout.

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. These practices can help us see reality more clearly, reduce unnecessary suffering, deepen our connections with others, and live with greater wisdom and care. We also dove into how the enduring insights of Buddhism can be expressed in a secular, accessible way; why insight and self-compassion matter when facing pain and rumination; and how mindfulness can support not only personal transformation, but a more peaceful and compassionate society.

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/talk-meditation-insight-the-power-of-seeing-reality-clearly/

And if you'd like to check out any of my online programs at https://rickhanson.com/online-courses/, you can receive 20% off by using coupon code PW20 during checkout.

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’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/talk-meditation-how-to-find-peace-in-the-present-moment/

And if you'd like to check out any of my online programs at https://rickhanson.com/online-courses/, you can receive 20% off by using coupon code PW20 during checkout.

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, stimulation and our sense of responsibility for others can keep us agitated. Using patience in practical ways, we can become steadier without becoming indifferent.

Ultimately, patience gives us more freedom: to do what we can, let go of what we can’t control, and remain present and grounded while life unfolds in its own time.

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/talk-meditation-patience-why-we-need-it-and-how-to-grow-it/

And if you'd like to check out any of my online programs at https://rickhanson.com/online-courses/, you can receive 20% off by using coupon code PW20 during checkout.

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 to rest in gladness, contentment, and the deep sense that we’ve done enough, are enough, and that this moment can be enough too.

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/talk-meditation-how-to-feel-that-youve-done-enough-and-are-enough/

And if you'd like to check out any of my online programs at https://rickhanson.com/online-courses/, you can receive 20% off by using coupon code PW20 during checkout.