- Thoughts literally shape our brain. With this knowledge, be mindful of your thoughts as over time they will be ingrained
- If brain is cause of suffering it can also be its cure
- Wisdom is applied common sense. Let go of things that hurt and strengthen what brings joy
- When you see your body as distinct, as what defines you, that leads to suffering, fear and weakness as you take the body's weaknesses and frailties for your own
- Simulating an amazing evolutionary advantage but it brings us out of the present moment - present only place where one can find true happiness and often induces negative emotions. Most emotions in real life not as intense as what we simulate and usually contains limiting or simplistic beliefs. Simulating makes you chase carrots which aren't as good as you think they'll be and sticks aren't as bad
- First and second darts - mental and physical discomforts unavoidable (first dart) but our reactions to them often amplify the suffering (second dart). Our reactions to situations are either positive or negative cycles as it is reinforcing either way
- When aware that brain doesn't know the difference between a thought and reality, you realize how important it is to control your thoughts and reactions to situations. Thoughts are reality
- Pain is inevitable. Suffering is optional
- Consciously look for positive experiences. Look for and let positive events sink in and savor it. Can infuse a negative memory with a positive to one to slowly uproot it
- Craving something, more than simply desiring it, is what leads to suffering. Can desire something without craving it to happen or play out a certain way
- With equanimity, things have only characteristics, not demands. Can view things as unbiased and not react in a negative way. Engaged with world but not troubled by it. Not disappointed or ecstatic with charms of life, simply see things as they are - neither good nor bad. Not reacting to reactions
- Aim for a mind with no preferences, free from reactions
- Recognize that pleasures and rewards are fleeting and often not nearly as great as what we build up in our heads
- Respond, don't react
- Be careful about attributing intentions to others
- You don't have to be the justice system. Trust that others actions, good or bad, will be rewarded or punished respectively
- Being mindful simply means having good control over your attention. One of the most important steps your an take to shape your thoughts, actions and brain. Best way to improve mindfulness is through meditation
- Try doing just one thing at a time in order to cultivate mindfulness. When washing dishes, wash dishes. Use recurring, everyday events such as going to the bathroom as reminders to be mindful
What I got out of it
- Dr. Rick Hanson gives a lot of pragmatic tips that you can work into your daily routine in order to be happier and learn to detach from your "self." I think the three biggest concept are: learning to respond and not react, try to be as free from preferences as possible, and "good" events are rarely as good as we build up in our heads and "bad" events nearly never as devastating. Also, Hanson's weekly newsletter, Just One Thing, offers some straightforward and helpful insights.