Neurons that fire together, wire together. - Rick Hanson

By taking just a few extra seconds to stay with a positive experience — even the comfort in a single breath — you’ll help turn a passing mental state into lasting neural structure.

Notice when others could be building up your fears, perhaps for their own advantage. Also, deliberately consider your beliefs about dangers in the world and weaknesses in yourself, and look for the evidence that these are not true.

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.