Try to see the big picture. Whatever has happened is probably a short chapter in the long book of your life. - Rick Hanson

staying with a negative experience past the point that’s useful is like running laps in Hell: You dig the track a little deeper in your brain each time

Love and hate: they live and tumble together in every heart, like wolf cubs tussling in a cave. There is no killing the wolf of hate; the aversion in such an attempt would actually create what you’re trying to destroy. But you can watch that wolf carefully, keep it tethered, and limit its alarm, righteousness, grievances, resentments, contempt, and prejudice. Meanwhile, keep nourishing and encouraging the wolf of love.

It’s easy to be kind when others treat you well. The challenge is to preserve your loving-kindness when they treat you badly — to preserve goodwill in the face of ill will.