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 ti… - Rick Hanson

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.

The key to growing any psychological resource, including compassion, is to have repeated experiences of it that get turned into lasting changes in neural structure or function.

with practice, you’ll learn to light up the neural circuits of positive states even when you’re rattled or upset, like reaching through clutter to get the tool you need.