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" Every day, try to have compassion for five kinds of people: someone you’re grateful to (a “benefactor”), a loved one or friend, a neutral person, someone who is difficult for you—and yourself. For example, sometimes I’ll look at a stranger on the street (a neutral person), get a quick sense of him or her, and then access a sense of compassion. "
― Rick Hanson , Buddha's Brain: The Practical Neuroscience of Happiness, Love, and Wisdom
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" You can grow inner strengths in four steps, summarized as HEAL: have a positive (enjoyable, beneficial) experience, enrich it, absorb it, and (optionally) link it to negative material. • You can use the HEAL steps to grow the mental resources that would help you the most these days. Use the framework of the three basic needs—safety, satisfaction, and connection—to identify the inner strengths that are matched to your challenges. "
― Rick Hanson , Resilient: How to Grow an Unshakable Core of Calm, Strength, and Happiness
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" It’s a remarkable fact that the people who have gone the very deepest into the mind—the sages and saints of every religious tradition—all say essentially the same thing: your fundamental nature is pure, conscious, peaceful, radiant, loving, and wise, and it is joined in mysterious ways with the ultimate underpinnings of reality, by whatever name we give That. Although your true nature may be hidden momentarily by stress and worry, anger and unfulfilled longings, it still continues to exist. Knowing this can be a great comfort. "
― Rick Hanson , Buddha's Brain: The Practical Neuroscience of Happiness, Love, and Wisdom