Practical Wisdom with Dr. Rick Hanson

Rick Hanson

Led by psychologist and best-selling author Dr. Rick Hanson, these talks provide a down-to-earth way to develop greater resilience, compassion, and happiness. More at rickhanson.com

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20 episodes
Updated Wednesday

Episodes20

Newest first

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 out of all that chasing. What feeds a busy mind? Craving, comparison, and getting caught up in views – but we can make a beautiful progression from that to virtue and gladness into joy, tranquility, contentment, and steadiness of mind. And we can help these beneficial states sink into the body and gradually become more lasting traits. 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-stop-ruminating/ 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.
Wednesday · 41 min
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 accepting life as it is—it’s also about intentionally cultivating what is good, true, and meaningful. Together, we’ll reflect on gratitude, refuge, impermanence, and the quiet commitments that shape who we become. What might serve you most as a vow going forward? 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-bows-and-vows/ 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.
July 22 · 38 min
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-peaceful-confidence/ 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.
July 15 · 40 min
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 look at practical ways to bring these qualities into difficult relationships without pretending, bypassing, or sacrificing 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-the-sweet-power-of-kindness-compassion-and-happiness-for-others/ 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.
July 8 · 36 min
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 for healing, resilience, and lasting inner change. 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-positive-emotions-as-key-steps-in-the-path-of-awakening/ 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.
July 1 · 44 min
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, exploring how concentration works together with virtue and wisdom to actually move you from suffering toward genuine release. Think of it like pairing a sharp blade with real heft behind it — one without the other just doesn’t get you through the thicket. 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-powerful-combination-of-concentration-and-insight/ 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.
June 24 · 39 min
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 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-insightful-freedom-from-craving/ 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.
June 17 · 41 min
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-you/ 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.
June 10 · 34 min
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 I had with David Sloan Wilson offers a practical, grounded path for personal transformation—and for building a more compassionate, workable world together. 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-keys-to-personal-and-global-evolution-with-david-sloan-wilson/ 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.
June 3 · 42 min
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 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.
May 27 · 30 min
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'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.
May 20 · 37 min
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/ 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.
May 13 · 40 min
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-as-wide-as-the-world/ 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.
May 6 · 44 min
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 how to reclaim your attention instead of letting fear run the show. 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-when-unjust-power-comes-at-you-and-what-you-can-do-about-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.
April 29 · 32 min
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 — 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-claim-the-power-you-do-have-and-disengage-where-you-dont/ 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.
April 22 · 32 min
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-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-balance-caring-for-oneself-and-caring-for-the-world/ 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.
April 15 · 40 min
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 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-lifes-easier-when-you-surrender-to-whats-already-good-within-you/ 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.
April 8 · 44 min
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 that truly shapes 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/talk-meditation-compassionate-action-for-upstream-sources-of-suffering/ 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.
April 1 · 41 min
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 care to other people as well as to ourselves. 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-wise-and-courageous-compassion-for-others-and-yourself/ 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.
March 25 · 42 min
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 still honoring justice and clear 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-the-personal-benefits-of-empathy-for-them/ 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.
March 18 · 36 min

Practical Wisdom with Dr. Rick Hanson

How to Stop Ruminating

Bows and Vows

Letting Go of Fear, and Resting in Peaceful Confidence

The Sweet Power of Kindness, Compassion, and Happiness for Others

Positive Emotions as Key Steps in the Path of Awakening

The Powerful Combination of Concentration and Insight

Insightful Freedom from Craving

How to Use Fear and Not Let It Use You

Keys to Personal and Global Evolution with David Sloan Wilson

How to Let Go

How to Be Calmer . . . Now

The Wise Effort of Letting Go of Self

Equanimity: Inner Freedom with a Heart as Wide as the World

When Unjust Power Comes at You – and What You Can Do about It

How to Claim the Power You Do Have (and Disengage Where You Don’t)

How to Balance Caring for Oneself and Caring for the World

Life’s Easier When You Surrender to What’s Already Good within You

Compassionate Action for Upstream Sources of Suffering

Wise and Courageous Compassion for Others – and Yourself

The Personal Benefits of Empathy for “Them”