A Powerful Simple Way to Stay Rested in the Heart: Talk with Rick Hanson December 16, 2020

so what i'd like to talk with you tonight about is what i said i would talk about in the notice that went out which is a very simple method for staying in the heart even when things are aggravating and i want to open that topic up or contextualize it initially and with some information really about the mind heart connection or evolution the vagus nerve complex and a few other esoteric details that all of which will have very practical applications and then i want to open it up in particular to comments you might have uh coming into the chat maybe there'll be a chance for me to talk with someone um here live so i'm not gonna give a long talk uh and i hope we can have some real participation here so the symbol practice which i encourage you to do right now is to be aware of the area around your heart if that's okay with you and as with anything i suggest if there's anything about that maybe based on a personal history that's scary or doesn't feel right definitely don't do it but if you can bring awareness to sensations in the central area of your chest some people are particularly sensitive to energies i'm kind of in the mid-range of that maybe maybe even toward the duller end of the range of normal people uh so you know those of you who are more tuned into subtle energies uh you know you might have a sense of slightly to the left of the midline you know where the physical heart is more located or you might have a sense of a of kind of a circle or wheel of energy swirling in the center of your chest aware of that area and see what it's like to stay in touch with or to return attention back to sensations in that area often with kind of a background sense of ongoing in touchness with sensations around the heart while you're thinking talking you know getting things done in ways that science does not really deeply understand it seems clear that emotions that we typically associate with heartfeltness lovingness caring sweet tenderness they seem to have some sort of relationship to the physical heart you know so and the reasons for that are not entirely clear at all and i suspect that 500 or a thousand years from now we'll have a more of a scientific understanding of what the great yogis throughout history and other great teachers shaman mystics and so forth have talked about when they talk about the heart the radiant heart but pragmatically whatever the science of this may be we can explore what it's like to be in touch with sensations in the heart area and we can just explore what it's like to engage practices of calming and centering and opening that seem to be centered in the heart to do a little bit of a nod out here and quick summary of heart rate variability which you may already know about it's a very useful piece of science it's heart rate variability is just what it sounds like in other words the rate at which the heart is beating even if it's staying steadily at 60 beats a minute say averaging one second per beat the actual interval between the beats is subtly changing so it might be something like even averaging one second per beat you know the duration or the interval between the beats might be one second nine tenths of a second eight tenths of a second nine tenths of a second one second 1.1 tenths of a second 1.2 tenths of a second 1.1 tenths of a second one second and so forth so that there's a variation and research has shown that this variation is you know associated actually with good outcomes it's good to have some variation in other words within reasonable limits high heart rate variability is is is good for us and we can do practices that actually that have been developed by the heart math institute in particular we can do practices that bring us into a steady pattern of relatively high heart rate variability one of the practices i like to do i've adapted from suggestions from others is summarized in my book buddhist brain but the simple practice is this and i'll take you through it right now so step one bring awareness to sensations in the area of the heart and then step two take three breaths in which you do a count so that the duration the length of the exhalation is the same as the inhalation so you could inhale two three exhale two three so on your own keeping the duration of inhalation and exhalation roughly equal and then in the third little step bring to mind people you care about it could be your pet your friend your grandchild so while being aware now we're bringing all three together while being aware of sensations around the heart keeping the inhalation and exhalation equally long while focusing on heartfelt emotions okay feel free if you want to keep doing that but i and i think many many people experience that within half a minute there's a shift of consciousness feels pretty good feels pretty good both strong [Music] and openhearted together good my friend lily asked me a question some time ago that is a really important one and it has to do with how do we remain heartfelt how do we remain openhearted compassionate decent benevolent not letting people push us around but fundamentally with good with goodwill to all beings even if we disagree with them or are in conflict with them deep down we're not cruel we're not mean we're not sadistic so they asked me you know how do we do that with other people depending on how they are including they could be rotten to us how do we do this and in conversation with her it helped me in a way express that we can imagine ourselves somewhat as like a wi-fi base station radiating just an energy field or resting in a kind of energy or field of fundamental calm benevolence that is not conditioned on who moves through that field the wi-fi base station radiates in all directions whether there's a computer nearby to receive its signal it just radiates and this way of looking at it is wonderfully freeing it basically says hey your job is don't be evil you know your job is you know have a good heart be good-hearted keep your eyes open recognize people who don't seem to have good hearts and you know take care of your own needs but fundamentally just rest in a in a radiant compassion and kindness that's not dependent upon what other people do and when you do that it's wonderfully easing it's relieving because that's all you have to do you just kind of keep it your practice let's say if you do this and i try to do it your practice is to bring good intent and your best game all the time as best you can with good wishes and an openness and a caringness and a decency just as your standard of being your your ground of being and other people move through it and you might vary what you say to them depending on what's happening but your fundamental stance of decency and good heartedness is doesn't change see what i mean this is a really interesting thing to develop now this is a stance that we cultivate uh i'm not perfect little things might happen that take me out of that hard place and run but then you know as much as we can with practice we find ourselves resting in it no matter who moves through it and one of the things that helps us to do that is to stay in touch with the physical heart the physical heart i've had teachers who talked about radiating from the heart in all directions you might have a feeling for that for me personally it's more like just a feeling of basic kindness basic goodness that's innate and flowing through and flowing out and opening in all directions so in a little bit i want to open it up for questions or comments although i have a couple more points to make and i just saw a question that came in definitely we record all of these both on zoom and this the audio and then we post them within a couple of days definitely available okay so i want to offer one more method that i learned a long time ago related to opening the heart and i can't explain it but i know it works for me you might find it works for you and watch out some chakras are involved so uh the method i that i learned was that um in the chakra system which others i'm sure understand better than i do the basic idea is that we can think of the body as part of an energy field and different parts of the body uh kind of radiate different energies maybe associated with different emotions or qualities of consciousness and different colors so if you know the traditional hindu chakra system and i'm going to grossly simplify it please be nice to me in the chat is the seven chakra so we have the first chakra down at sort of the root you know the pelvic floor uh the color red and associated with raw survival immediate survival needs staying alive then moving up second chakra kind of in the area between the belly button and the pelvic floor orange associated with sexuality and sensuality eros procreation then coming up around the navel the third chakra associated with the color yellow associated with power and healthy use of power as well as unhealthy use of power the sense of you know determination and getting what we need making things happen then we have the fourth chakra more in the area of the heart and i should add this the third chakra is often associated with the solar plexus area underneath the rib cage fourth chakra area of the heart color green fifth chakra the throat color blue associated with expression six chakra purple the third eye associated with mystical insight clairvoyant knowing deep understanding esoteric understanding and then the seventh chakra white on top of the head the crown chakra radiating and receiving in an upward direction so here's the method i don't know why i found it really worked so the person who taught it to me said when your chakras are open they're they tend to open in a clockwise way when they close up even wisely to protect yourself it's a counterclockwise motion so you might like to do this exercise and whatever the esoteric explanations might be think of it as a direct experiential experiment so if you want to do it with me see what happens when you rub your hands together initially get a little energy going now this all may seem way too 60s for you but we're being scientists here seeing what it's like evidence is evidence including experiential evidence and you might feel if you put your hands together almost a kind of resistance between them like like you know the two north poles of a magnet you bring them together there you know there's something there right uh and let's see what you feel get a sense of that all right and then rotate your hand a few inches out from your the center of your chest your heart area in a clockwise motion and you might have a sense of an energy there that you can feel if you bring your hand a little closer move it a little farther away clockwise motion and here's where it starts to get maybe really interesting so as you move in a clockwise motion [Music] let your hand go down over your solar plexus area awareness maybe of the color yellow the sense of you know ego energy power energy determination energy opening up you're opening all your chakras now and then your hand comes up and crosses over your throat blue expression [Music] full expression relaxed full expression then your hand goes down and the circle is spiraling it's getting wider and your hand now starts to cross over roughly your belly area the second chakra the color orange opening up sensuality the life force sexuality in a healthy way then your hand comes up the spiral is widening and it crosses over your third eye your forehead area purple intuitive knowing insight then your hand comes all the way down and crosses over your root chakra pelvic area color red maybe really opening up a primal physical vitality surviving the animal who lives and then all the way up over the top of your head opening up the white crown chakra and then if you want you can bring your hand across your knees some people point out that there are kinds of chakras around our major joints and then your hand goes really high over the top of your head how do you feel as someone is you know like i said um a little dull when it comes to registering energies i notice i feel more open spacious maybe a little spacey a little dissociated i don't know by the way people are writing in chats feel very free to contribute what you know about this sort of stuff that i don't and then we go the other way if we want to because it could feel too open maybe ungrounded to be this wide you know especially as we engage life so we go in the other direction counterclockwise okay so we start out on the outside in this technique and there may be others so if you like if you want bring your hand wide in a counterclockwise direction over your knees and then up over the top of your head counterclockwise if there were a clock on your chest you know how would the hands be moving counterclockwise and then you bring your hand across your root chakra sort of tucking it back into bed closing it up not in some tight sense but in a healthy way then you bring your hand over your crown chakra kind of putting a little bit of a lid on it the spiral is coming in now then you bring your hand over your belly second chakra then over your third eye your forehead purple then your hand moves over your solar plexus closing that out then over your throat give it like a protection you know a shield of sorts and then over your heart in a counterclockwise motion small circle re-centering yourself how do you feel now especially compared to how you felt after doing it in a clockwise way i don't know about you but i feel more buttoned up more centered you know not uptight you know what it's not like that but just kind of more contained more grounded more centered i find around certain kinds of people i deliberately will do a thing where i will close up my energy field to kind of protect myself around them in a funny kind of way feeling more protected and can enable us to keep our hearts open with difficult people fences make for good neighbors as the proverb has it so i want to really underline that i'm kind of a sign i'm a scientifically oriented and practical person uh and i'm not trying to make any exotic claims about what we did i just think it's very interesting and all i can say is that for myself at least i feel something when i do that i don't know why i feel it but i know i feel it and i'm just pointing out that that's one of different methods that you can use related to the heart including if you want opening your heart maybe just in a certain area without doing the full exercise just clockwise in the area of your heart to kind of open it or soothe it or maybe you feel like your heart is just too raw it's too it's being invaded it's bleeding emotionally you know like emotional bleeding not not literal bleeding so you want to tuck it up so you go counterclockwise maybe you're with someone who doesn't feel safe with you and you know unobtrusively even in a business meeting you do little things like make a little circle i'm just adjusting my button here little circle in the other direction it kind of shields up scotty okay um so i'm going to finish here in my kind of talk this might be a little unusual sort of talk i don't know if you really expect rick hansen to bust out a chakra exercise but there you have it i don't even know if it's a chakra exercise but seems to seems to work for me and i more than anything will will hope that you basically take away you know right inclining the mind a leaning into an ongoingness a greater ongoingness of in touchness with your physical heart area the chest area as a way to help you rest in the emotions of heartfeltness or the stance or attitude of heart feltness that's my one hope for you as a takeaway the second is that you to a growing extent keep you know inclining your mind keep leaning in the direction of this notion of your job simply being to rest in the heart radiating in all directions and other people will move through that field as they do do you see that idea that you're kind of off the hook for what their reactions are you're on the hook for resting in the heart yourself radiant and open in all directions omnidirectionally it's a really sweet shift so those are my two really major suggestions for you from all this so i wanted to take a look at um the uh comments that have come in and see if i can uh respond to some of them and then maybe there are one or two people who'd like to talk about something hopefully succinctly related to the art topics this evening so let me just see if there's some quick questions here i can say i think it's clear when i mean clockwise i mean as if there's a clock on your chest and you can play around and feel it you know it may be that for some people these things are actually different so maybe for you it goes the opposite from the way i did it the way i was taught uh but it's as if there's a clock on your chest and you could just experiment go in either direction and kind of see how that feels so i don't know if it matters which hand i'm sure there are yoga techniques that are much more developed than this i use my right hand because it's the one i feel but it might be interesting to do it with the left great okay let's see here anything to say great um [Music] i've seen all these comments come in uh it's great okay gonna try to be helpful here where am i dead to death okay so i'm going to read a question that came in to me directly but i won't use the name of the person but you'll know who i'm talking about i hear the person who asked the question here we go two-part question but related one sometimes when sitting in meditation an overwhelming triggering emotion arises like an emotional flashback and that's a very common phenomenon very understandable partly because as we meditate we become more open you know things kind of sift down inside we become more permeable stuff can bubble up all right so the person continues as meditators we are often told to sit with the emotion and watch what it does which seems to contradict what a therapist might say which is to go into resourcing if i do resourcing am i still meditating very important question very important question and two in the midst of emotional overwhelm oftentimes the heartfelt feelings aren't accessible any tips on how to access heartfelt feelings in the middle of overwhelm really wonderful question right very generally applicable okay first one in certain kinds of meditations as procedures or as whereas techniques we can practice what's called choiceless awareness or bear witnessing there are different terms or nuances about this but essentially we're just sitting in zen chakantasa we're just sitting we're just being with whatever arises we're not trying to nudge it one way or another we're not trying to understand it we're not trying to do therapy on ourselves about it we're simply feeling it now maybe there might be occasionally some insight into the nature of all experiences as we be with them that they are impermanent made up of parts and arising dependently so that in effect they are empty of substance or identity and even empty of ownership there's not a one who owns that experience okay so that's vipassana that's insight into the nature of experiences even in the midst of open awareness or choiceless awareness but it's a very as this person brings up it's a it's a very you know just simply sitting with the experience okay now it may well be that during meditation the uh we're sitting with the experience and honestly it's not very valuable i know this might be a bit of a heresy but sometimes we can do open awareness choiceless awareness and the learning from it is pretty minimal it's pretty flat maybe we can deepen in our groundedness and that process okay and that's good that's a very profound and important practice but if you know if materials are rising it's not very fast in dealing with content now one might say look the purpose of meditation is not to deal with your content your psychological stuff okay and some people take that as a very strong position i get it and maybe if someone has an opportunity to practice 24 hours a day or a lot of hours in a day you know that much open awareness four or five hours a day day after day after day might actually be healing for a person and relieve suffering if the point of it all is the relief of suffering and the point of it all is is less suffering and more happiness love contentment and wisdom and inner peace well if you're not getting much out of your meditative practice why are you doing it right so i think it's okay in my own view and it's not inconsistent with teaching with the purpose of buddhist practice which is to become free of suffering and its causes to do both to be able to do choiceless awareness and open awareness without having to fix your mind all the time and turn it into a big project and for people like me who started out that way choiceless awareness and open awareness is a fantastic procedure fantastic orientation it's good i've gotten a lot of value out of people who told me rick you're a pretty good therapist including with yourself don't do that see what it's like for this one day workshop or this 10-day retreat to not do anything to manage your reactions and just simply be with them that could be extremely valuable for a person on the other hand if you're sitting there and suffering arises and you're witnessing and witnessing and witnessing and it's still suffering it's your call it's your call and some people might disagree with me but my attitude is if it relieves your suffering to shift out of a very receptive kind of inert stance of witnessing into more active engagement with the material particularly in the container of meditation where you there are a lot of factors already present that are that are facilitative of of healing why not try that why not make that shift and i myself have gotten a lot of value from starting out with a very established steadiness of mind and then 20 minutes in something will bubble up and because i'm very quiet in my mind i'll be able to discern or detect some young material some little residue it's like your mind gets very quiet the surface of the river becomes very still in the stream of consciousness so that you can see just the very tip of a little tip of a leaf poking up above the water line moving up into awareness and you touch that leaf and you start to gently tug on it and the whole leaf starts to emerge and then you keep tugging and this deeper material from your own history let's say starts coming up or a deeper form of attachment or grasping or resistance and you start getting the whole twig and then you keep pulling pulling pulling and then you have a branch and eventually you get to the whole trunk of the tree of your neurotic material you wouldn't be able to do that except in meditation right but meditation is a fantastic opportunity to become aware of that material and into a process of awareness then some healing with it maybe some releasing of sadness or anger or shame or fear that's in that material that's kind of you know woven into the log as it were and then maybe also there could be a a release there that opens to something positive and loving and good and wholesome that can replace what you've been releasing in this meditation so maybe you do that maybe you do that for a few minutes for 10 minutes beware the pitfall of getting all caught up in projectizing about it and therapizing yourself you know but often there's a really sweet combination of a meditative spirit and frame inside of which there's some gentle kind helpfulness of oneself and guidance of oneself in the service of freedom from suffering and establishing you know happiness love and wisdom so i think that's okay that's personally okay now you decide what feels right to you and i i have immense respect for other teachers who may have different counsel but for me i think it's okay to do both and to know what you're doing to know when you make that transition from the stance of bear witness saying and simply being present with what's there and allowing and shifting into something a little more active second is that clear i think it's very important what i've talked through here okay second in the midst of emotional overwhelm sometimes heartfelt feelings you know are not accessible what to do one this is a technique you may know it from neuro-linguistic programming when you're getting in touch with your heart including heartfelt feelings of lovingness and kindness and caring you can anchor that experience by through a physical sensation that you pair with it you match to it so i for example will touch the center of my chest because it is fairly innocuous kind of gesture i can do it in a business setting and nobody particularly notices it also connects to the heart and when i'm having a heartfelt feeling i may touch my chest which starts to associate the sensation of touching my chest or the gesture of touching my chest with that emotion so then later on touching my chest is a kind of cue that can help to surface that heartfelt feeling so you might try that you might try that in general second there are different kinds of heartfelt feelings when we're overwhelmed um you know a kind of universal compassion might be way too esoteric and outreach on the other hand when you're really hurting when you're overwhelmed is there not any kindness for yourself any compassion for yourself can you get on your own side and is there that fundamental sense of oh this feels like crap i wish i felt better oh that's kind of heartfelt that's heartfelt for you that's you for you that counts and so you can focus on that way of orienting to or relating to the overwhelm the sorrow the rage the frozen like in the face of the abuse kind of feeling and in other words you can emphasize or or be mainly aware of how of how you feel kind of toward yourself rather than what the content is in the moment the experience of the upset of the trauma that's an example another one is a sense of people who are with you and reinforcing that sense of an internal caring committee internal guides internal allies friends companions teachers spirits whatever the divine altogether who is with you with you i think maybe foolishly of dante's inferno and dante the poet went into hell with the angel virgil by his side dante needed that companion by his side his ally to go into it who goes with you when the trap door to hell opens up for you and um so with repetition and with practice we can have a deeply internalized hardwired sense of allies those who care your friends people who who like you your dog your companion you know your lover your your mentor who are with you as you deal with the overwhelm and bringing to mind the felt sense of being with the other is really a powerful method we have in terms of developmental psychology as as infants a hard-wired baked in capacity to have an internalized other a sense of an internalized other beginning with the most fundamental early caregiving experiences we've had and and their physical sensations of comfort or or feeding in the mouth and so forth so we're able to do that we're very able to do that to bring in the sense of the of the caring other um and so that's another thing to build up inside and to know that you have the capacity to do that we have to turn to it so in the middle of the overwhelm after we deal with the first wave and the shock of it there's no replacement for being active ourselves in some ways and how we orient to it including in terms like i've said of getting in touch with you know your own good good wishes for yourself your own compassion and support for yourself and also being active in the sense of getting in touch with others who might be with you okay all right okay hey anybody want to talk to me anybody want to use the last five minutes or so here question hand personal situation yay i see karen karen you're the first person i see waving so um i think you have to unmute yourself okay great hi rick thanks so much good to see you again karen karen's one of the long-standing participants in our physical meditation along with a number of people who are here with us today remember that fondly i was really curious and i questioned this earlier you talked you touched on it just for a moment when someone asked me to picture or think about love and loving something and loving someone and i feel these warm fuzzy feelings i think about whatever people i love or parents or friends it's weird that it happens right here like why isn't it coming through toes or the knee or the elbow like the heart's just another organ like is there any more you can say on that because i'm just i just think that's fascinating i think it is fascinating a lot of people have banged on that and frankly a lot of the theorizing i've seen about it to me is one you know it's speculative and it's cool it's somebody's speculation there's somebody speculation that but i'm i'm a little leery of telling a whole story about something that we actually don't understand really well uh i you know the one thing i can imagine is that the regulatory systems that are very involved with the heart uh through in terms of the vagus nerve complex and so other systems as well but but one aspect of the regulate regulation of the of the heart and the heartbeat um is closely entwined with the vagus nerve complex one of whose as you probably know karen one of his main branches arises up goes up from the um you know the brain stem and is very involved with our social lives our social engagement system so i i can imagine somehow that relational feelings that people have just simply start to have somatic markers that are saturated in this part of the body and and then they kind of build on themselves in a circular way so we start out with some somatic markers related to the vagus nerve complex and its second branch connecting with the first original branch that heads downward to regulate the art divisor you know that those sensations start happening around the heart so then because they're already there in the heart or they're growing in the heart in this more kind of mechanistic way we start to associate heart feltness with that and then we build up even more somatic markers in that area related to lovingness and kindness and friendliness and open-heartedness and strong-heartedness and you know braveheart all the rest of that uh go mel gibson right braveheart but anyway and um and then uh that you know develops over time in a kind of circular way who knows and then who knows what's really true in these ancient systems i mean those those yogi's were onto something and and the shamanic methods from around the world first people indigenous people they're really onto something so maybe there's part of that too i don't know i don't know yeah that's a good question um yeah and i think dan brooks made a point we culturally associate to the physical heart what are actually unrelated from the thing pumping away you know that are actually more you know touchy-feely things but because maybe as well as dennis suggesting we associate to that um you know it uh we we project those feelings onto the physical heart i don't know yeah i know for myself that um as someone who initially was very much in his head to defend himself and survive his childhood which was not abusive but was for different reasons partly because i'm sensitive i'm a sensitive person uh you know it's difficult it sort of it was quite painful sad for me anyway because i'm heady as it were i can go there and intellect is trained so we tend to go to our go-to's we tend to use our go-to's especially when we're under pressure it's been so helpful for me to really strengthen the you know the feeling of being in the heart being in the heart resting in the heart you know physically drawing on those somatic markers there and that's like i said one of my two main encouragements for you from this from this evening together to just really practice you know how many times a day are you in touch with being in the heart what does that mean to you to be in your heart and it's really important to be really clear it's not about being a doormat to be in your heart you can see people who are fiercely effective political activists who are very much still in their heart the dalai lama is a he's a political activist for the in many ways and he's clearly very much in his heart so anyway being in the heart returning to the heart standing in the heart resting in the heart you know what is that like as a regular practice for you and how might that serve you including in particular relationships even even difficult relationships they're doing their thing and you're sitting in your heart you're not being pushed around you're not wishy-washy but you you know you're in your heart and when you're in your heart here's a really interesting thing i came across this a very developed monk ajon amaro who's an abbot now in england i read an interview with him maybe 10 or 15 years ago and he was asked what his core practice is these days so you always want to know what someone like that is really focused on and he said non-contentiousness and that really hit me think of all the subtle ways we quarrel with others if if only in our mind we think they're wrong or we don't think they really appreciate what we're saying or they're saying the wrong thing or they're not answering our question or they're talking about something that's not related or they're doing it the wrong way or you know they're leaving a mouse we get contentious and i find that when we do this practice of really standing in our heart resting in our heart one thing it does is it disengages us from a lot of needless contentiousness with other people we make no quarrel with them in our mind we let a lot of pitches go by because we just don't need it's like okay you know maybe there's a little snark that we still indulge i'll speak for myself like whoa man it must be really intense to be you but okay you know let it go on by and be careful of disdain subtleties of disdain or contempt righteous superiority toward others you know when we're in our heart we just you know we just we just we're there's less fuel for all that it tends to just dissipate immediately because we're just in our heart those reactions start to rise up you know but then they whoo settle back down into the calm pond of our own heart that's what i find and then second just to remind you see what it's like to orient this heart feltness as like something maybe living through you or radiating from you or or just a field that you're in through which others move so your heartfeltness does not depend upon them it's not the result of anything they do or say it's the result of of kind of who you are and how you are radiating in all directions opening extending in all directions you can even imagine that even like a light or an energy moving out from your heart in a sphere kind of spreading in all directions from this origin point if you like okay well i kind of hoped it wasn't this wasn't too weird let me go full weird maybe because i feel very physically grounded due to spending a week in the desert of joshua tree park and camping and rock climbing and who knows anyway how about we sit together for a minute or so just to wrap it up let it sink in you might like to deliberately join me and just being in touch with your heart physical heart and emotional heart and this there's trust here too you can trust in your heart and trust that you have a good heart it's interesting isn't it to have confidence in your good heart you don't have to be saintly or perfect to have a good heart looking at your faces i can feel your good heart hmm [Music] [Music] hmm [Music]

Channel: Rick Hanson

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Keywords: dr rick hanson, rick hanson phd, meditations, wednesday meditations, free meditations, meditate, free guided meditation, guided meditation, Meditation for positive energy, Meditation for anxiety, Inner peace meditation, Mindfulness meditation, Mindset meditation, Mindset therapy, Mental Health Resources, Wellness Meditation, Brain science and meditation, Positive brain change, Neuroplasticity and anxiety, Neuroplasticity healing, Rick Hanson Guided Meditation, dr rick

Id: RfVQimXsrlA

Length: 49min 57sec (2997 seconds)

Published: Fri Dec 18 2020