Ultimately, happiness comes down to choosing between the discomfort of becoming aware of your mental afflictions and the discomfort of being ruled by… - Rick Hanson

The remedy is not to suppress negative experiences; when they happen, they happen. Rather, it is to foster positive experiences — and in particular, to take them in so they become a permanent part of you.

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.

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 you go around it.