Safety, Satisfaction, and Connection

I’ve recently recommitted to the habit of listening to one or two chapters of Rick Hansen’s Hardwiring Happiness each morning. In the (audio)book Hansen offers 21 focal points for mindfulness practice. As the title suggests, he argues that if you practice these meditations, you can carve new pathways in your brain so that when you are experiencing a challenging emotion, like fear, for example, your brain will make a connection to a positive emotion that will ease that fear. This theory that you can rewire your brain is called neuroplasticity. While I’m not a 100% believer, I do find this book very helpful.

The focal points are organized into three categories that target three different parts of our brain:

  • SAFETY  – Brainstem, focused on avoiding harm (reptilian)
  • SATISFACTION – Subcortex, focused on approaching rewards (mammalian)
  • CONNECTION – Neocortex, focused on attaching to “us” (primate/human)

All 21 focal points listed out below:

SAFETY

  1. PROTECTION
  2. STRENGTH
  3. RELAXATION
  4. REFUGE
  5. SEEING THREATS & RESOURCES CLEARLY
  6. FEELING ALRIGHT RIGHT NOW
  7. PEACE

 

SATISFACTION

  1. PLEASURE
  2. GRATITUDE & GLADNESS
  3. POSITIVE EMOTION
  4. ACCOMPLISHMENT & AGENCY
  5. ENTHUSIASM
  6. FEELING THE FULLNESS OF THIS MOMENT
  7. CONTENTMENT

 

CONNECTION

  1. FEELING CARED ABOUT
  2. FEELING VALUED
  3. COMPASSION & KINDNESS
  4. SELF COMPASSION
  5. FEELING LIKE A GOOD PERSON
  6. COMPASSIONATE ASSERTIVENESS
  7. LOVE
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