Sometimes a single moment of insight can change how we see ourselves or the world. But how do we turn that insight into something lasting? In this talk, I explore two essential elements of transformation: sudden awakening and gradual cultivation. Sometimes change begins with a moment of insight, when we suddenly see something clearly. But lasting transformation comes from what we do with that insight, day after day. Learn practical ways to develop new habits, strengthen inner resources, and gradually become more of who you truly are.

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-the-two-keys-to-any-kind-of-change-for-the-better/

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.

What keeps us holding on to the thoughts, feelings, and experiences that cause us suffering? In this week’s talk, I explore four ways of letting go — in the body, of craving, in the mind, and of the mind itself. Learn how we can release old patterns of fear, anger, and grasping while still standing up for ourselves and pursuing what matters, opening to greater peace, freedom, and ease.

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-four-ways-to-let-go/

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.

What happens when important emotional needs go unmet, especially when we’re young? Even with loving parents and a relatively good childhood, we can carry a lingering sense that something is missing — leaving us feeling anxious, disconnected, or constantly seeking reassurance. In this week’s talk, I explore how these early experiences shape the brain, fuel craving, and influence our relationships today. Learn how we can begin to fill those empty places inside with the psychological nutrients we need.

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-heal-whats-been-missing-in-your-life/

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.