On today’s episode, Dr. Rick and Forrest focus on one of the most important skills we can learn: how we can become more aware of all the parts of our experience, avoid being captured by any one of them, and work with those parts more skillfully. One of the key tools we have for accomplishing this is vedanā, or the “feeling tone” of our experience. Author and meditation teacher Dr. Danny Penman joins the show to explore the role of vedanā, how we can help our brain interpret the world more accurately, and practical tools for relaxing suffering and enjoying life. 
About our Guest: Danny Penman is a meditation teacher, an award-winning writer and journalist, and the co-author of the classic Mindfulness with Dr. Mark Williams. Dr. Williams was one of the original creators of Mindfulness-Based Cognitive Therapy (MBCT). Mark and Danny are back with the new book Deeper Mindfulness: The New Way to Rediscover Calm in a Chaotic World. 
Forrest is now writing on Substack, check out his work there. 
Key Topics:
0:00: Introduction
1:40: How a major injury started Danny’s professional relationship with mindfulness practice
10:45: Vedanā, and unpacking the different aspects of our experience
18:20: The sensations that precede our thoughts
24:45: How the brain creates a model of reality, and whether that model is accurate
29:40: How an undisciplined relationship with feeling tone creates unnecessary suffering
37:00: Accepting a feeling vs. approving of a situation
44:10: Practical steps to feeling our feelings
48:00: Finding enjoyment in new habits, especially somatically
57:50: Recap
You can watch this episode on YouTube.
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Mindfulness for Depression, Pain, and Suffering with Dr. Danny Penman

Forrest Hanson is joined by clinical psychologist Dr. Rick Hanson and a world-class group of experts to explore the practical science of lasting well-being. Conversations focus on the key insights from psychology, science, and contemplative practice that you need to build reliable inner strengths, overcome your challenges, and get the most out of life. New episodes every Monday.

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Self-Improvement

Dr. Rick and Forrest explore a huge topic: what can we do to recover from a difficult childhood as an adult? Rick introduces a three step process that can help us reclaim our past, identify the key needs we have these days, and internalize related positive experiences. They discuss related tools from psychology like releasing repressed emotions, claiming agency where we can, and changing what we emphasize in the story of our lives. If you had a hard time growing up, this one’s for you.
You can watch this episode on YouTube.
Key Topics:
0:00: Introduction
1:40: Recovering from childhood wounds - Reclaim, Resupply, and Repair
7:00: Clarifying your personal narrative, and the importance of agency
12:25: How the unmet needs from your past impacts your present
18:25: Changing what we emphasize in the story we tell ourselves
28:50: Letting the fizz out of the bottle
32:20: Identifying the right medicine for your unresolved wounds 
38:00: How developing competency helps you break free from your past
41:50: Self-soothing through envisioning positive experiences
45:00: The process of letting go of the childhood you wish you had
57:50: Naming what you want from life, and the universal ground of being
1:02:00: Recap 
Offer from Dr. Rick: If you'd like to improve your self-worth, check out Rick's new 4-hour, live online workshop. You'll learn methods and practices that can actually change your brain and your habits, so you start nurturing your sense of worth and belonging. Our listeners can get 20% off with coupon code BeingWell20: https://selfworthworkshop.com/
Forrest is now writing on Substack, check out his work there. 
Support the Podcast: We're now on Patreon! If you'd like to support the podcast, follow this link.
Sponsors
Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month!
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Zocdoc helps you find expert doctors and medical professionals that specialize in the care you need, and deliver the type of experience you want. Head to zocdoc.com/being and download the Zocdoc app for FREE.
Visit airdoctorpro.com and use promo code BEING to receive up to $300 off air purifiers! When you use our code, you’ll also receive a free 3-year warranty on any unit, an $84 value
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Recovering from a Challenging Childhood: Reclaim, Resupply, and Repair

Dr. Lindsay Gibson joins the podcast to share her groundbreaking work on emotional maturity. Forrest and Dr. Gibson explore how growing up with emotionally immature caregivers can affect our adult relationships, and what we can do to recover from these experiences, build healthier patterns, and disentangle from emotionally immature people. They start by discussing what emotional immaturity means, some of its key characteristics, and the consequences of growing up with emotionally immature parents. They then talk about how we can move away from “role-self” and develop a deeper connection with who we really are. You’ll learn practical tools for recognizing emotionally immature people, managing your relationships with them effectively, and establishing healthy boundaries.
About our Guest: Dr. Lindsay Gibson is a clinical psychologist and the author of a number of books including Adult Children of Emotionally Immature Parents and Disentangling from Emotionally Immature People. Her most recent work is the Adult Children of Emotionally Immature Parents Guided Journal.
You can watch this episode on YouTube.
Topics:
0:00: Introduction
1:20: What is emotional immaturity?
7:25: Affective realism and involuntary coping mechanisms
14:00: An example of a childhood with emotionally immature caregivers
18:50: The “role-self,” and how children respond to a parent’s lack of empathy
25:15: Receiving guidance from the authentic self
29:25: How the role-self affects relationships in adulthood
41:25: Healthier relationships by connecting with the authentic self
50:10: Letting go of healing fantasies in adult relationships
56:10: Guilt, emotional coercion, fear of loneliness, and finding optimal distance
1:02:55: How to identify with yourself as a secure base
1:06:20: Recap
Offer from Dr. Rick: If you'd like to improve your self-worth, check out Rick's new 4-hour, live online workshop. You'll learn methods and practices that can actually change your brain and your habits, so you start nurturing your sense of worth and belonging. Our listeners can get 20% off with coupon code BeingWell20: https://selfworthworkshop.com/
Forrest is now writing on Substack, check out his work there. 
Support the Podcast: We're now on Patreon! If you'd like to support the podcast, follow this link.
Sponsors
Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month!
Trust your gut with Seed’s DS-01 Daily Synbiotic. Go to Seed.com/BEINGWELL and use code 25BEINGWELL to get 25% off your first month. 
Zocdoc helps you find expert doctors and medical professionals that specialize in the care you need, and deliver the type of experience you want. Head to zocdoc.com/being and download the Zocdoc app for FREE.
Visit airdoctorpro.com and use promo code BEING to receive up to $300 off air purifiers! When you use our code, you’ll also receive a free 3-year warranty on any unit, an $84 value
Connect with the show:

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Dealing with Emotionally Immature People (and Parents) with Dr. Lindsay Gibson

Twentysomethings are bombarded with misinformation, hype, and contradictory messages that pull them in many different directions. Dr. Meg Jay, a specialist on what she calls the “defining decade,” joins Forrest to explore how we can navigate this transformative and often anxiety-provoking time in our lives. They discuss the biggest misunderstandings about our 20s, balancing having fun with setting yourself up for the future, and common mental health issues. Topics include the pitfalls of self-diagnosis, creating a strong self-concept and building identity capital, dealing with burnout, strengthening our relationships, and more. 
About our Guest: Dr. Meg Jay is a developmental clinical psychologist who specializes in twentysomethings. She is on faculty at the University of Virginia, and is the author of a number of wonderful books, including The Defining Decade and her new book The Twentysomething Treatment: A Revolutionary Remedy for an Uncertain Age.
You can watch this episode on YouTube.
Key Topics:
0:00: Introduction
1:20: The biggest misunderstanding about life in your 20s
4:55: Uncertainty, and becoming confident in our abilities
8:30: Nihilism about the current state of the world
14:50: Self-diagnosis, social media, and over medication
23:25: The “strength of weak ties”
27:20: Self-concept and identity capital
30:30: What helps people take action
34:15: Navigating avoidance and anxiety
41:55: Finding evidence that you’re capable of being loved
46:35: What to do you when you feel stuck
49:20: How to choose purpose
58:55: Advice to people who feel like they messed up their 20s
1:04:45: Recap
Offer from Dr. Rick: If you'd like to improve your self-worth, check out Rick's new 4-hour, live online workshop. You'll learn methods and practices that can actually change your brain and your habits, so you start nurturing your sense of worth and belonging. Our listeners can get 20% off with coupon code BeingWell20: https://selfworthworkshop.com/
Forrest is now writing on Substack, check out his work there. 
Support the Podcast: We're now on Patreon! If you'd like to support the podcast, follow this link.
Sponsors
Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month!
Zocdoc helps you find expert doctors and medical professionals that specialize in the care you need, and deliver the type of experience you want. Head to zocdoc.com/being and download the Zocdoc app for FREE.
Trust your gut with Seed’s DS-01 Daily Synbiotic. Go to Seed.com/BEINGWELL and use code 25BEINGWELL to get 25% off your first month. 
OneSkin focuses on delivering more than superficial results for your skin. Get started today with 15% off using code BEINGWELL at oneskin.co. 
Connect with the show:

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How to Make the Most of Your 20s with Dr. Meg Jay

What do dissociation, avoidance, and emotional shutdown all have in common? They’re connected to the “freeze” response to stress. In one of our favorite episodes to date, Dr. Rick and Forrest explore the freeze response in detail. 
They talk about what stress responses are, how they impact our behavior, and why different people tend to default to different coping strategies. Forrest explains what freezing looks like in practice, and why the freeze response can be particularly difficult to navigate. Dr. Rick then shares a number of helpful strategies for working with the freeze response, including strengthening self-confidence, and the feeling of ourselves as someone who can create safety. Towards the end of the episode they discuss managing these tendencies in a relationship.
You can watch this episode on YouTube.
Key Topics:
0:00: Introduction 
1:15: Understanding stress responses
9:05: Stress responses in relationship
15:25: Why it's hard to see that you're freezing
19:05: Dissociation, and what freezing looks like in practice
23:55: Steps of moving through dissociation
30:05: Self-awareness, ‘global’ conditioning, and unconditional positive regard
38:10: How Rick would work with someone who freezes: a hypothetical case study
53:45: Seeing yourself as a source of safety
1:02:55: Recap
Offer from Dr. Rick: If you'd like to improve your self-worth, check out Rick's new 4-hour, live online workshop. You'll learn methods and practices that can actually change your brain and your habits, so you start nurturing your sense of worth and belonging. Our listeners can get 20% off with coupon code BeingWell20: https://selfworthworkshop.com/
Forrest is now writing on Substack, check out his work there. 
Support the Podcast: We're now on Patreon! If you'd like to support the podcast, follow this link.
Sponsors
OneSkin focuses on delivering more than superficial results for your skin. Get started today with 15% off using code BEINGWELL at oneskin.co. 
Get your stand on with UPLIFT Desk! Go to UPLIFT Desk.com/BEINGWELL for 5% off your order of one of their fantastic standing desks or office products.
Trust your gut with Seed’s DS-01 Daily Synbiotic. Go to Seed.com/BEINGWELL and use code 25BEINGWELL to get 25% off your first month. 
Connect with the show:

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Managing the Freeze Response: Dissociation, Emotional Shutdown, and Creating Safety

Forrest and Dr. Rick open up the mailbag and answer questions from listeners focused on how we can work with irrational fears, create separation from our thoughts and feelings, and set healthy boundaries in dysfunctional families. Rick then goes off on the topic of “evidence-based” vs. “not evidence-based” approaches to therapy, leading to an interesting conversation about research, statistical significance, and what makes for good therapy. We think you’ll enjoy this one, thanks for listening!
You can watch this episode on YouTube.
Key Topics:
0:00: Introduction 
1:25: How can I respond to fears I know are irrational?
11:05: How can I disidentify from my thoughts?
21:35: How do I set healthy boundaries in a dysfunctional family system?
39:25: Are “not evidence-based” therapeutic approaches such as IFS or somatic therapy inferior to “evidence-based” approaches like CBT?
55:20: My relationship is full of conflict, and I’m considering divorce. How should I think this through?
1:05:10: Recap
Forrest is now writing on Substack, check out his work there. 
Support the Podcast: We're now on Patreon! If you'd like to support the podcast, follow this link.
Soonsors
Get your stand on with UPLIFT Desk! Go to UPLIFT Desk.com/BEINGWELL for 5% off your order of one of their fantastic standing desks or office products.
Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month!
Trust your gut with Seed’s DS-01 Daily Synbiotic. Go to Seed.com/BEINGWELL and use code 25BEINGWELL to get 25% off your first month. 
Start each day right with IQBAR’s bars, hydration mixes, and mushroom coffees. Just text BEINGWELL to sixty-four thousand (64-000) and get an exclusive offer of 20% off plus free shipping.
Connect with the show:

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Mindfulness for Depression, Pain, and Suffering with Dr. Danny Penman

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