we evolved to pay great attention to unpleasant experiences. This negativity bias overlooks good news, highlights bad news, and creates anxiety and p… - Rick Hanson

you can do small things inside your mind that will lead to big changes in your brain and your experience of living.

To do Linking, a person must be able to hold two things in awareness, keep the positive material more prominent, and not get hijacked by the negative. Practicing mindfulness will increase your capacity to do these things. If you get pulled into the negative, drop it and focus only on the positive. Later on, you can allow the negative to come back alongside the positive in awareness. Most experiences of Linking are fairly brief, under half a minute, but you can take longer if you like.

It helps to remember that kindness is its own reward, that consequences often come to others without you needing to bring justice to them yourself, and that you can be assertive without falling into ill will.