you can manage your mind in three primary ways: let be, let go, let in. - Rick Hanson

positive experiences fill us up, while negative ones wear us down.

Suffering has clear causes in your brain and body, so if you change its causes, you’ll suffer a lot less. And you can change those causes.

Stay with the positive experience for five to ten seconds or longer. Open to the feelings in it and try to sense it in your body; let it fill your mind. Enjoy it. Gently encourage the experience to be more intense. Find something fresh or novel about it. Recognize how it’s personally relevant, how it could nourish or help you, or make a difference in your life.