Practice Challenge: Grow Inner Strengths

With Rick Hanson, PhD

Explore a practice that builds resilience by growing your sense of safety, satisfaction, and connection.

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About Rick Hanson, PhD

Rick Hanson, Ph.D., is a psychologist, Senior Fellow of the Greater Good Science Center at UC Berkeley, and New York Times best-selling author. His books are available in 26 languages and include Resilient: How to Grow an Unshakeable Core of Calm, Strength, and Happiness, Hardwiring Happiness, Buddha’s Brain, Just One Thing, and Mother Nurture. He edits the Wise Brain Bulletin and has numerous audio programs. A summa cum laude graduate of UCLA and founder of the Wellspring Institute for Neuroscience and Contemplative Wisdom, he’s been an invited speaker at NASA, Oxford, Stanford, Harvard, and other major universities, and taught in meditation centers worldwide. His work has been featured on the BBC, CBS, and NPR, and he offers the free Just One Thing newsletter with over 120,000 subscribers, plus the online Foundations of Well-Being program in positive neuroplasticity that anyone with financial need can do for free.

Learn more about Rick at his website.

What do you think?
Leave a comment below!


  1. Hafsa October 20, 2019 at 1:08 pm - Reply

    Thank you!

  2. Sarah October 20, 2019 at 3:09 am - Reply

    This was one of the best morning mindful exercise. It’s truly amazing how effective it can be. Thank you

  3. Berenice Sansone October 19, 2019 at 3:59 pm - Reply

    Dr. Hansen. I loved this practice. We need to teach this more and more. I feel so comforted by your teachings. So thankful!

  4. Paola October 19, 2019 at 3:09 pm - Reply

    Thank you Rick, you are so sweet !
    Im learning a lot with you
    Best Regards form Colombia

  5. genevieve October 19, 2019 at 2:43 pm - Reply

    Bonjour à tous.

    The presence of mr Hanson feels right, kind and good. How many hours of meditation it represents ? And simply accept and love oneself the way one is !
    Merci de votre belle présence …

  6. Marcela October 19, 2019 at 12:25 pm - Reply

    Wow ill be practicing this with my yoga club at school. Thanks!!

  7. Shahir October 19, 2019 at 9:10 am - Reply

    Listening to Dr Rick Hanson is in and of itself a Mindfulness exercise! I have been practicing Mindfulness and coaching my guests for some time now, and listening to Dr Handson makes me feel renewed and hopeful of how much more is left to learn…! Love this life!!

  8. Prince Goodluck OBI October 18, 2019 at 11:50 pm - Reply

    Dr Rick Hanson is a good teacher and communicator!Everyone understands him regardless of the age.His versatility to the topics of the summit is Great!

  9. Prince Goodluck OBI October 18, 2019 at 11:37 pm - Reply

    Good and interesting! Verse and yet coordinated! I have learnt so much and am still learning!My knowledge so far and my skills as well will help me mentor my members in Nigeria on many of these virtues Dr.Rick Hanson stands for!We may wish to have a complimentary copies of the 5 Days summit to enable me train the trainers who will make the subjects under discussion a welcome idea and ideal in Africa in general and Nigeria in particular!

  10. may zaw naing October 18, 2019 at 10:32 pm - Reply

    Thank you. Very practical and easy to understand

  11. Anne October 18, 2019 at 10:14 pm - Reply

    All the comments are good. I always feel calm when listening to Dr. Rick Hanson. Thank you for these meditations.

  12. Marie October 18, 2019 at 5:30 pm - Reply

    I listen to your calming voice and feel your immense kindness , I watch your smile and the love in your eyes .
    You are giving me the tools to open a new pathway , toward peace of mind . Feeling where I am , feeling safe , breathing to calm .
    You are showing me the way to restore peace and find grounding, finally after a devastating tragedy almost 10 years ago .
    Gratitude 🙏

  13. Katerin October 18, 2019 at 2:19 pm - Reply

    Hello Dr Hanson,
    It’s really nice to have this daily rendez-vous with you! Like meeting a good friend and sharing meaningful and precious feelings and aspirations.
    Thank you very much for this human expérience which inspires creativity and inner strength and stability.

  14. regina October 18, 2019 at 11:52 am - Reply

    clear as good instructions

    • Barbara Ward October 18, 2019 at 2:18 pm - Reply


  15. Deni October 18, 2019 at 11:27 am - Reply

    I love this hands-on part of the conference ! And he keeps it simple

  16. Syeda October 18, 2019 at 11:12 am - Reply

    Best part of the conference.

  17. Katie Dodd October 18, 2019 at 10:56 am - Reply

    Thank you

  18. Irene Kenison October 18, 2019 at 10:35 am - Reply

    Simple – easy to introduce to kids – relatable. Thank you.

  19. Anneli October 18, 2019 at 10:26 am - Reply

    Brilliant! Simple and effective.

  20. Susan October 18, 2019 at 7:52 am - Reply

    Beautiful and put so simply. Easy to do and easy to pass on. Thank you.

  21. Shannon October 18, 2019 at 6:51 am - Reply

    I love that we receive these videos in the morning. I watch/practice before my first class and it has already helped me to feel more balanced going into my day of teaching. I will be putting this into practice with a few of my classes today, and will try it with my five-year-old this weekend.

  22. Lorraine A. Potter October 18, 2019 at 6:37 am - Reply

    Calming practices for the 3 parts of the brain with child friendly titles/names. I love it!

  23. Margaret October 18, 2019 at 6:28 am - Reply

    I like his idea of accessing contentment or connection through imagination.

  24. Michelin October 18, 2019 at 6:12 am - Reply

    Very interesting but I don’t understand everything .

  25. Gerry October 18, 2019 at 4:55 am - Reply

    Dr. Rick Hanson’s teachings are Blessings in our

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