[Script Info]
Title: 
[Events]
Format: Layer, Start, End, Style, Name, MarginL, MarginR, MarginV, Effect, Text
Dialogue: 0,0:00:12.85,0:00:14.32,Default,,0000,0000,0000,,Wow.
Dialogue: 0,0:00:15.21,0:00:17.21,Default,,0000,0000,0000,,So what I want to do here, if I could,
Dialogue: 0,0:00:17.21,0:00:22.35,Default,,0000,0000,0000,,is share with you a very simple,\Nyet powerful method,
Dialogue: 0,0:00:22.35,0:00:24.00,Default,,0000,0000,0000,,grounded in neuroscience,
Dialogue: 0,0:00:24.00,0:00:29.49,Default,,0000,0000,0000,,for turning passing experiences\Ninto lasting structure, useful structure,
Dialogue: 0,0:00:29.49,0:00:30.57,Default,,0000,0000,0000,,inside our brain.
Dialogue: 0,0:00:30.57,0:00:34.86,Default,,0000,0000,0000,,In other words, turning experiences\Ninto the happiness, or the resilience,
Dialogue: 0,0:00:34.86,0:00:38.71,Default,,0000,0000,0000,,or the other inner strengths\Nthat we really want inside ourselves.
Dialogue: 0,0:00:38.71,0:00:42.46,Default,,0000,0000,0000,,I sort of stumbled on this method\Nwhen I was in college,
Dialogue: 0,0:00:42.46,0:00:45.86,Default,,0000,0000,0000,,but to explain the context,\NI have to take you back a little before,
Dialogue: 0,0:00:45.86,0:00:48.39,Default,,0000,0000,0000,,into my own up-and-down childhood.
Dialogue: 0,0:00:48.39,0:00:53.75,Default,,0000,0000,0000,,So, I grew up in a loving home -\Ngood parents, intact family -
Dialogue: 0,0:00:53.75,0:00:56.35,Default,,0000,0000,0000,,but I was very, very young\Ngoing through school -
Dialogue: 0,0:00:56.35,0:00:58.47,Default,,0000,0000,0000,,I have a late birthday\Nand I skipped a grade.
Dialogue: 0,0:00:58.47,0:01:04.11,Default,,0000,0000,0000,,And that combined with my kind of shy\Nand seriously dorky temperament -
Dialogue: 0,0:01:04.11,0:01:08.12,Default,,0000,0000,0000,,you know, skinny, glasses,\Npicked last for baseball, the whole thing.
Dialogue: 0,0:01:08.12,0:01:10.27,Default,,0000,0000,0000,,Well, what it lead to
Dialogue: 0,0:01:10.27,0:01:15.88,Default,,0000,0000,0000,,were lots of experiences of being left out\Nor put down by the other kids in school.
Dialogue: 0,0:01:15.88,0:01:18.41,Default,,0000,0000,0000,,Now, what happened to me was very small
Dialogue: 0,0:01:18.41,0:01:21.78,Default,,0000,0000,0000,,compared to, unfortunately,\Nwhat happens to many, many other people,
Dialogue: 0,0:01:21.78,0:01:25.98,Default,,0000,0000,0000,,but we all have normal needs\Nto feel cared for, to feel cared about.
Dialogue: 0,0:01:25.98,0:01:28.63,Default,,0000,0000,0000,,We're the most profoundly\Nsocial species on the planet.
Dialogue: 0,0:01:28.63,0:01:32.66,Default,,0000,0000,0000,,You know, as we evolved in the Serengeti,\Nexile was a death sentence.
Dialogue: 0,0:01:32.66,0:01:34.12,Default,,0000,0000,0000,,Causes have effects.
Dialogue: 0,0:01:34.12,0:01:38.40,Default,,0000,0000,0000,,And if we don't get the supplies\Nthat we need, bit by bit,
Dialogue: 0,0:01:38.40,0:01:40.98,Default,,0000,0000,0000,,it's kind of like\Nwe're living on a thin soup.
Dialogue: 0,0:01:40.98,0:01:42.79,Default,,0000,0000,0000,,You can survive, you can make it,
Dialogue: 0,0:01:42.79,0:01:46.18,Default,,0000,0000,0000,,but there's a hollowness,\Nan emptiness inside.
Dialogue: 0,0:01:46.18,0:01:49.30,Default,,0000,0000,0000,,In my own case - hopefully\Nthis will work; yes -
Dialogue: 0,0:01:49.30,0:01:54.67,Default,,0000,0000,0000,,I ended up with lots of bad thoughts\Nand feelings inside of me as a result.
Dialogue: 0,0:01:54.67,0:01:56.26,Default,,0000,0000,0000,,Then I went off to college,
Dialogue: 0,0:01:56.26,0:02:01.38,Default,,0000,0000,0000,,and I began to notice something\Nreally powerful and interesting.
Dialogue: 0,0:02:01.38,0:02:04.28,Default,,0000,0000,0000,,You know, some small,\Ngood thing would happen.
Dialogue: 0,0:02:04.28,0:02:06.69,Default,,0000,0000,0000,,You know, a girl would\Nsmile at me in the elevator,
Dialogue: 0,0:02:06.69,0:02:09.94,Default,,0000,0000,0000,,some guy would throw me the football\Nat intramural football and say,
Dialogue: 0,0:02:09.94,0:02:12.20,Default,,0000,0000,0000,,"Good catch, Hanson,"\Nthat was really good.
Dialogue: 0,0:02:12.20,0:02:14.36,Default,,0000,0000,0000,,Or guys would invite me\Nto go out for pizza -
Dialogue: 0,0:02:14.36,0:02:16.72,Default,,0000,0000,0000,,you know, basic stuff of everyday life.
Dialogue: 0,0:02:16.72,0:02:18.76,Default,,0000,0000,0000,,And then I would\Nhave an experience, right?
Dialogue: 0,0:02:18.76,0:02:22.93,Default,,0000,0000,0000,,I would feel a little included,\Nor a little wanted, a little appreciated.
Dialogue: 0,0:02:22.93,0:02:25.82,Default,,0000,0000,0000,,Then the question is,\Nwhat would I do with that experience.
Dialogue: 0,0:02:25.82,0:02:29.24,Default,,0000,0000,0000,,If I dealt with it like I usually did,\Nwhich was to kind of ignore it,
Dialogue: 0,0:02:29.24,0:02:34.07,Default,,0000,0000,0000,,you know, let it pass along,\NI kept feeling lonely and inadequate.
Dialogue: 0,0:02:34.07,0:02:38.56,Default,,0000,0000,0000,,But I began to notice\Nthat if I did something different,
Dialogue: 0,0:02:38.56,0:02:42.68,Default,,0000,0000,0000,,if I stayed with it\Na dozen or so seconds in a row,
Dialogue: 0,0:02:42.68,0:02:46.24,Default,,0000,0000,0000,,it felt like something\Nwas gradually coming into me
Dialogue: 0,0:02:46.24,0:02:47.72,Default,,0000,0000,0000,,that was actually good.
Dialogue: 0,0:02:47.72,0:02:51.20,Default,,0000,0000,0000,,And I began feeling better\Nand better and better,
Dialogue: 0,0:02:51.20,0:02:52.68,Default,,0000,0000,0000,,and more confident.
Dialogue: 0,0:02:52.68,0:02:56.69,Default,,0000,0000,0000,,Any single time I did this\Nwasn't a mind-blowing moment -
Dialogue: 0,0:02:56.69,0:02:59.70,Default,,0000,0000,0000,,I had a few of those\Nthrough other means - but ...
Dialogue: 0,0:02:59.70,0:03:00.96,Default,,0000,0000,0000,,(Laughter)
Dialogue: 0,0:03:00.96,0:03:04.10,Default,,0000,0000,0000,,the good things really did add up\Nover time for me, definitely.
Dialogue: 0,0:03:04.10,0:03:08.34,Default,,0000,0000,0000,,And now, years later, many years later,\Nas a neuropsychologist,
Dialogue: 0,0:03:08.34,0:03:11.62,Default,,0000,0000,0000,,I began to understand\Nwhat I was actually doing.
Dialogue: 0,0:03:11.62,0:03:15.68,Default,,0000,0000,0000,,I wasn't just changing my mind,\NI was actually changing my brain.
Dialogue: 0,0:03:15.68,0:03:17.91,Default,,0000,0000,0000,,That's because,\Nas the neuroscientists say,
Dialogue: 0,0:03:17.91,0:03:21.02,Default,,0000,0000,0000,,"Neurons that fire together,\Nwire together."
Dialogue: 0,0:03:21.02,0:03:24.94,Default,,0000,0000,0000,,Passing mental states\Nbecome lasting neural traits.
Dialogue: 0,0:03:24.94,0:03:28.54,Default,,0000,0000,0000,,Bit by bit, I was actually\Nweaving these resources
Dialogue: 0,0:03:28.54,0:03:32.20,Default,,0000,0000,0000,,into the fabric of my brain\Nand therefore my life.
Dialogue: 0,0:03:32.86,0:03:34.57,Default,,0000,0000,0000,,There are many examples of the ways
Dialogue: 0,0:03:34.57,0:03:38.10,Default,,0000,0000,0000,,in which mental activity\Ncan change brain structure.
Dialogue: 0,0:03:38.48,0:03:41.87,Default,,0000,0000,0000,,For example, taxicab drivers in London\Nat the end of their training
Dialogue: 0,0:03:41.87,0:03:45.60,Default,,0000,0000,0000,,have a thicker brain\Nin a key part called the hippocampus
Dialogue: 0,0:03:45.60,0:03:47.73,Default,,0000,0000,0000,,that does visual-spatial memory.
Dialogue: 0,0:03:47.73,0:03:49.45,Default,,0000,0000,0000,,In a different kind of example,
Dialogue: 0,0:03:49.45,0:03:53.20,Default,,0000,0000,0000,,I don't know if anybody in here\Nexperiences stress, right? Occasionally.
Dialogue: 0,0:03:53.20,0:03:55.87,Default,,0000,0000,0000,,Well, if we have the experience of stress,
Dialogue: 0,0:03:55.87,0:03:59.44,Default,,0000,0000,0000,,that releases cortisol in the body,\Nit goes up into the brain.
Dialogue: 0,0:03:59.44,0:04:03.23,Default,,0000,0000,0000,,Cortisol gradually stimulates\Nthe alarm bell of the brain, the amygdala,
Dialogue: 0,0:04:03.23,0:04:05.92,Default,,0000,0000,0000,,so it rings more loudly and more quickly,
Dialogue: 0,0:04:05.92,0:04:10.30,Default,,0000,0000,0000,,and cortisol weakens, it actually\Nkills neurons in the hippocampus,
Dialogue: 0,0:04:10.30,0:04:12.68,Default,,0000,0000,0000,,which besides doing visual-spatial memory,
Dialogue: 0,0:04:12.68,0:04:15.90,Default,,0000,0000,0000,,calms down the amygdala\Nand calms down stress altogether.
Dialogue: 0,0:04:15.90,0:04:18.14,Default,,0000,0000,0000,,So this mental experience of stress,
Dialogue: 0,0:04:18.14,0:04:21.15,Default,,0000,0000,0000,,especially if it's chronic\Nand moderate to severe,
Dialogue: 0,0:04:21.15,0:04:23.31,Default,,0000,0000,0000,,gradually changes\Nthe structure of the brain,
Dialogue: 0,0:04:23.31,0:04:27.08,Default,,0000,0000,0000,,so we become progressively\Nmore sensitive to stress.
Dialogue: 0,0:04:27.75,0:04:30.40,Default,,0000,0000,0000,,The mind can change the brain\Nto change the mind.
Dialogue: 0,0:04:30.40,0:04:34.68,Default,,0000,0000,0000,,Knowing this is really valuable\Nbecause the inner strengths -
Dialogue: 0,0:04:34.68,0:04:36.82,Default,,0000,0000,0000,,to go back to the beginning\Nof my story here -
Dialogue: 0,0:04:36.82,0:04:39.92,Default,,0000,0000,0000,,the inner strengths that we all want:\Nhappiness, positive emotion,
Dialogue: 0,0:04:39.92,0:04:44.71,Default,,0000,0000,0000,,determination, feeling love, confidence,\Nthe virtues, the executive functions,
Dialogue: 0,0:04:44.71,0:04:46.100,Default,,0000,0000,0000,,those are all built out of the brain.
Dialogue: 0,0:04:46.100,0:04:51.83,Default,,0000,0000,0000,,The question is how to actually\Nget them into the brain.
Dialogue: 0,0:04:51.83,0:04:52.100,Default,,0000,0000,0000,,The interesting thing
Dialogue: 0,0:04:52.100,0:04:56.84,Default,,0000,0000,0000,,is that most of the wholesome\Nqualities of mind and heart
Dialogue: 0,0:04:56.84,0:05:00.29,Default,,0000,0000,0000,,that help us cope with life,\Nincluding coping with hard things,
Dialogue: 0,0:05:00.29,0:05:04.66,Default,,0000,0000,0000,,and have a lot inside ourselves\Nto give to other people,
Dialogue: 0,0:05:04.66,0:05:06.90,Default,,0000,0000,0000,,most of those inner strengths
Dialogue: 0,0:05:06.90,0:05:11.32,Default,,0000,0000,0000,,are built from positive experiences\Nof those strengths.
Dialogue: 0,0:05:11.32,0:05:14.05,Default,,0000,0000,0000,,If you want to feel\Nmore confident, for example,
Dialogue: 0,0:05:14.05,0:05:16.93,Default,,0000,0000,0000,,have more experiences\Nof accomplishment or coping.
Dialogue: 0,0:05:16.93,0:05:19.08,Default,,0000,0000,0000,,If you want to have a more loving heart,
Dialogue: 0,0:05:19.08,0:05:22.80,Default,,0000,0000,0000,,practice more moments\Nof compassion or kindness for others.
Dialogue: 0,0:05:23.86,0:05:29.63,Default,,0000,0000,0000,,The problem is that to get\Nthese experiences into our brain,
Dialogue: 0,0:05:29.63,0:05:34.84,Default,,0000,0000,0000,,we have to overcome\Nthe brain's hard-wired negativity bias.
Dialogue: 0,0:05:35.24,0:05:37.36,Default,,0000,0000,0000,,This negativity bias means
Dialogue: 0,0:05:37.36,0:05:41.32,Default,,0000,0000,0000,,that the brain is very good\Nat learning from bad experiences
Dialogue: 0,0:05:41.32,0:05:43.71,Default,,0000,0000,0000,,but bad at learning from good ones.
Dialogue: 0,0:05:43.71,0:05:47.38,Default,,0000,0000,0000,,In other words, good experiences\Nkind of bounce off the brain
Dialogue: 0,0:05:47.38,0:05:48.90,Default,,0000,0000,0000,,unless we do a little thing
Dialogue: 0,0:05:48.90,0:05:51.00,Default,,0000,0000,0000,,that I'm going to\Ntell you about in a moment;
Dialogue: 0,0:05:51.00,0:05:54.31,Default,,0000,0000,0000,,meanwhile, bad experiences sink right in.
Dialogue: 0,0:05:54.31,0:05:56.25,Default,,0000,0000,0000,,The reason for the negativity bias
Dialogue: 0,0:05:56.25,0:06:00.00,Default,,0000,0000,0000,,is that our ancestors had to pay\Na lot of attention to bad news.
Dialogue: 0,0:06:00.00,0:06:04.10,Default,,0000,0000,0000,,Because if they survived it,\Nthey had to remember it forever, right?
Dialogue: 0,0:06:04.10,0:06:06.25,Default,,0000,0000,0000,,Once burned, twice shy.
Dialogue: 0,0:06:06.25,0:06:08.84,Default,,0000,0000,0000,,These days we have\Nordinary experiences of this -
Dialogue: 0,0:06:08.84,0:06:12.69,Default,,0000,0000,0000,,think about a relationship you're in\Nwith someone you live with, work with,
Dialogue: 0,0:06:12.69,0:06:14.00,Default,,0000,0000,0000,,sleep with, whatever.
Dialogue: 0,0:06:14.00,0:06:17.02,Default,,0000,0000,0000,,You know, let's say ten things\Nhappen in a day with that person.
Dialogue: 0,0:06:17.02,0:06:20.95,Default,,0000,0000,0000,,Five of them are positive,\Nfour are neutral, one is negative.
Dialogue: 0,0:06:20.95,0:06:23.88,Default,,0000,0000,0000,,Which is the one we tend\Nto think about as we go to sleep?
Dialogue: 0,0:06:24.16,0:06:27.31,Default,,0000,0000,0000,,That's why a lot of studies show\Nthat a good long-term relationship
Dialogue: 0,0:06:27.31,0:06:29.36,Default,,0000,0000,0000,,typically needs\Nat least a five-to-one ratio
Dialogue: 0,0:06:29.36,0:06:31.52,Default,,0000,0000,0000,,of positive to negative interactions.
Dialogue: 0,0:06:31.52,0:06:33.64,Default,,0000,0000,0000,,That's a cautionary tale, right?
Dialogue: 0,0:06:33.64,0:06:35.18,Default,,0000,0000,0000,,(Laughter)
Dialogue: 0,0:06:35.18,0:06:38.51,Default,,0000,0000,0000,,Alright, so that's the negativity bias.
Dialogue: 0,0:06:38.51,0:06:41.11,Default,,0000,0000,0000,,It creates a fundamental\Nbottleneck in the brain
Dialogue: 0,0:06:41.11,0:06:44.16,Default,,0000,0000,0000,,that creates a weakness\Nin both informal efforts
Dialogue: 0,0:06:44.16,0:06:48.53,Default,,0000,0000,0000,,and formal efforts to grow, to heal,\Nto train ourselves in different ways.
Dialogue: 0,0:06:48.53,0:06:51.95,Default,,0000,0000,0000,,Whether you're a psychologist like me\Nor a meditation teacher like me,
Dialogue: 0,0:06:51.95,0:06:54.85,Default,,0000,0000,0000,,or a corporate trainer,\Nor a coach, a parent -
Dialogue: 0,0:06:54.85,0:06:57.30,Default,,0000,0000,0000,,I'm also a parent, with my wife -
Dialogue: 0,0:06:57.30,0:07:00.01,Default,,0000,0000,0000,,or you're trying to help people\Nin one way or another,
Dialogue: 0,0:07:00.01,0:07:03.49,Default,,0000,0000,0000,,we tend to be very good\Nat "activating" positive mental states,
Dialogue: 0,0:07:03.49,0:07:06.57,Default,,0000,0000,0000,,but are we very good at helping people\Ninstall them in the brain?
Dialogue: 0,0:07:06.57,0:07:07.57,Default,,0000,0000,0000,,I don't think so.
Dialogue: 0,0:07:07.57,0:07:09.52,Default,,0000,0000,0000,,There's been this longstanding assumption
Dialogue: 0,0:07:09.52,0:07:12.52,Default,,0000,0000,0000,,that if we just get a good thing going,\Nsomehow it will sink in.
Dialogue: 0,0:07:12.52,0:07:13.86,Default,,0000,0000,0000,,What can we do?
Dialogue: 0,0:07:13.86,0:07:16.55,Default,,0000,0000,0000,,We can learn to take in the good,
Dialogue: 0,0:07:16.55,0:07:19.04,Default,,0000,0000,0000,,to pop open this bottleneck in the brain,
Dialogue: 0,0:07:19.04,0:07:23.88,Default,,0000,0000,0000,,and gradually weave good experiences\Ninto the fabric of our brain and our life.
Dialogue: 0,0:07:23.88,0:07:26.35,Default,,0000,0000,0000,,So I thought we could actually\Ndo it here right now -
Dialogue: 0,0:07:26.35,0:07:27.81,Default,,0000,0000,0000,,something experiential.
Dialogue: 0,0:07:27.81,0:07:29.42,Default,,0000,0000,0000,,It is Marin county,
Dialogue: 0,0:07:29.42,0:07:30.37,Default,,0000,0000,0000,,(Laughter)
Dialogue: 0,0:07:30.37,0:07:31.40,Default,,0000,0000,0000,,we could go for it.
Dialogue: 0,0:07:31.40,0:07:32.74,Default,,0000,0000,0000,,We'll just try it right now.
Dialogue: 0,0:07:32.74,0:07:35.16,Default,,0000,0000,0000,,It's a little weird,\Na little artificial - why not?
Dialogue: 0,0:07:35.16,0:07:36.16,Default,,0000,0000,0000,,Just go for it.
Dialogue: 0,0:07:36.16,0:07:38.81,Default,,0000,0000,0000,,So I'll take you through this\Nkind of informally,
Dialogue: 0,0:07:38.81,0:07:40.52,Default,,0000,0000,0000,,then I'll explain what we just did.
Dialogue: 0,0:07:40.52,0:07:45.67,Default,,0000,0000,0000,,So if you could, bring to mind someone\Nthat you know cares about you.
Dialogue: 0,0:07:45.67,0:07:48.33,Default,,0000,0000,0000,,It could be a pet,\Nit could be a group of people,
Dialogue: 0,0:07:48.33,0:07:52.16,Default,,0000,0000,0000,,it could be a person in your life,\Nin your past, doesn't really matter.
Dialogue: 0,0:07:52.16,0:07:55.11,Default,,0000,0000,0000,,What you're trying to do\Nis have a good experience,
Dialogue: 0,0:07:55.11,0:07:58.50,Default,,0000,0000,0000,,a simple good experience\Nof feeling cared about.
Dialogue: 0,0:07:59.19,0:08:03.43,Default,,0000,0000,0000,,You're trying to help the idea\Nof this person, or the image, or a memory
Dialogue: 0,0:08:03.43,0:08:05.09,Default,,0000,0000,0000,,become a feeling.
Dialogue: 0,0:08:05.66,0:08:07.57,Default,,0000,0000,0000,,Okay, want to try it?
Dialogue: 0,0:08:07.57,0:08:09.82,Default,,0000,0000,0000,,And then once you get it going -
Dialogue: 0,0:08:09.82,0:08:13.43,Default,,0000,0000,0000,,you're moving out of\Nconcept to experience -
Dialogue: 0,0:08:13.43,0:08:15.08,Default,,0000,0000,0000,,stay with it.
Dialogue: 0,0:08:15.43,0:08:18.98,Default,,0000,0000,0000,,It's kind of a critical\Nmass of time, a threshold.
Dialogue: 0,0:08:20.30,0:08:23.23,Default,,0000,0000,0000,,Things have to last\Nlong enough in our experience
Dialogue: 0,0:08:23.23,0:08:26.94,Default,,0000,0000,0000,,to transfer from short-term memory buffers\Nto long-term storage,
Dialogue: 0,0:08:26.94,0:08:29.05,Default,,0000,0000,0000,,including emotional learning.
Dialogue: 0,0:08:29.69,0:08:33.09,Default,,0000,0000,0000,,And meanwhile, you could sense\Nthat this experience is going into you,
Dialogue: 0,0:08:33.09,0:08:34.87,Default,,0000,0000,0000,,you're absorbing it.
Dialogue: 0,0:08:35.52,0:08:38.40,Default,,0000,0000,0000,,It's sinking into you, feeling loved,
Dialogue: 0,0:08:38.81,0:08:40.94,Default,,0000,0000,0000,,as you sink into it.
Dialogue: 0,0:08:50.10,0:08:51.93,Default,,0000,0000,0000,,A simple moment -
Dialogue: 0,0:08:53.01,0:08:56.73,Default,,0000,0000,0000,,10, 20 seconds usually\Nwon't change our life.
Dialogue: 0,0:08:56.73,0:09:00.74,Default,,0000,0000,0000,,But bit by bit, it can really make\Nan enormous difference.
Dialogue: 0,0:09:01.05,0:09:03.87,Default,,0000,0000,0000,,I'd like to tell you the little steps\Nof taking in the good,
Dialogue: 0,0:09:03.87,0:09:08.50,Default,,0000,0000,0000,,they're very simple - I even have a clever\Nacronym that you can use to remember them.
Dialogue: 0,0:09:08.50,0:09:11.07,Default,,0000,0000,0000,,Our daughter thought\Nof the last word in the acronym -
Dialogue: 0,0:09:11.07,0:09:13.18,Default,,0000,0000,0000,,very important,\Nso I want to give her credit.
Dialogue: 0,0:09:13.18,0:09:16.38,Default,,0000,0000,0000,,So, in the first step,\Nhave a good experience.
Dialogue: 0,0:09:16.38,0:09:19.80,Default,,0000,0000,0000,,We've got to activate it,\Nwe've got to get it going.
Dialogue: 0,0:09:19.80,0:09:22.62,Default,,0000,0000,0000,,The brain is like an old-school\Ncassette recorder.
Dialogue: 0,0:09:22.62,0:09:27.80,Default,,0000,0000,0000,,It records the music by playing it -\Nwe have to have an experience.
Dialogue: 0,0:09:28.06,0:09:31.55,Default,,0000,0000,0000,,In the second step, enrich the experience.
Dialogue: 0,0:09:31.55,0:09:37.97,Default,,0000,0000,0000,,Help install this activated mental state\Ninto your brain as a neural trait.
Dialogue: 0,0:09:37.97,0:09:40.68,Default,,0000,0000,0000,,You know, let it last,\Nhelp it grow in your body,
Dialogue: 0,0:09:40.68,0:09:42.80,Default,,0000,0000,0000,,help it become increasingly intense,
Dialogue: 0,0:09:42.80,0:09:44.48,Default,,0000,0000,0000,,give yourself over to it.
Dialogue: 0,0:09:44.48,0:09:47.12,Default,,0000,0000,0000,,And in the third step\Nof taking in the good,
Dialogue: 0,0:09:47.12,0:09:48.65,Default,,0000,0000,0000,,absorb it.
Dialogue: 0,0:09:48.65,0:09:51.33,Default,,0000,0000,0000,,Sense an intent\Nthat it's sinking into you.
Dialogue: 0,0:09:51.33,0:09:52.87,Default,,0000,0000,0000,,This will prime memory systems.
Dialogue: 0,0:09:52.87,0:09:56.26,Default,,0000,0000,0000,,This will sensitize them\Nso they'll be more efficient
Dialogue: 0,0:09:56.26,0:09:59.100,Default,,0000,0000,0000,,at encoding the experience\Ninto neural structure.
Dialogue: 0,0:09:59.100,0:10:03.61,Default,,0000,0000,0000,,And then, if you want to,\Nthe optional step,
Dialogue: 0,0:10:03.61,0:10:07.70,Default,,0000,0000,0000,,is to link the positive experience\Nwith something negative.
Dialogue: 0,0:10:07.70,0:10:09.76,Default,,0000,0000,0000,,You've got to be\Na little careful about this
Dialogue: 0,0:10:09.76,0:10:12.28,Default,,0000,0000,0000,,because you don't want\Nto be hijacked by the negative,
Dialogue: 0,0:10:12.28,0:10:14.37,Default,,0000,0000,0000,,but if you can stay strong\Nwith the positive,
Dialogue: 0,0:10:14.37,0:10:16.57,Default,,0000,0000,0000,,it will gradually\Nassociate with the negative -
Dialogue: 0,0:10:16.57,0:10:18.94,Default,,0000,0000,0000,,"neurons that fire together,\Nwire together" -
Dialogue: 0,0:10:18.94,0:10:22.34,Default,,0000,0000,0000,,and it will go into the negative\Nto soothe it, ease it,
Dialogue: 0,0:10:22.34,0:10:24.06,Default,,0000,0000,0000,,even gradually replace it.
Dialogue: 0,0:10:24.06,0:10:26.32,Default,,0000,0000,0000,,And you can use this step\Nof taking in the good,
Dialogue: 0,0:10:26.32,0:10:28.38,Default,,0000,0000,0000,,where you're linking\Npositive and negative,
Dialogue: 0,0:10:28.38,0:10:32.14,Default,,0000,0000,0000,,for yourselves, or for children,\Nor for clients, students
Dialogue: 0,0:10:32.14,0:10:33.64,Default,,0000,0000,0000,,or others you care about,
Dialogue: 0,0:10:33.64,0:10:37.84,Default,,0000,0000,0000,,you can use this method\Nto heal old pain or neglect,
Dialogue: 0,0:10:37.84,0:10:39.75,Default,,0000,0000,0000,,whether in adulthood or childhood,
Dialogue: 0,0:10:39.75,0:10:42.62,Default,,0000,0000,0000,,even reaching down\Ninto young parts of yourself.
Dialogue: 0,0:10:42.93,0:10:44.36,Default,,0000,0000,0000,,To kind of sum it up here,
Dialogue: 0,0:10:44.36,0:10:48.18,Default,,0000,0000,0000,,we have four steps\Nthat become an acronym: HEAL.
Dialogue: 0,0:10:48.18,0:10:49.83,Default,,0000,0000,0000,,It's an easy way to remember it.
Dialogue: 0,0:10:49.83,0:10:51.10,Default,,0000,0000,0000,,Have it.
Dialogue: 0,0:10:51.58,0:10:54.44,Default,,0000,0000,0000,,Enrich the experience\Nto begin installing it in your brain
Dialogue: 0,0:10:54.44,0:10:56.74,Default,,0000,0000,0000,,once it's activated in your mind.
Dialogue: 0,0:10:56.74,0:10:57.75,Default,,0000,0000,0000,,Absorb it,
Dialogue: 0,0:10:57.75,0:11:02.39,Default,,0000,0000,0000,,and, if you like, link it\Nso it really becomes a part of you.
Dialogue: 0,0:11:02.67,0:11:04.60,Default,,0000,0000,0000,,Now, this may seem a little complicated,
Dialogue: 0,0:11:04.60,0:11:06.58,Default,,0000,0000,0000,,we all know how to take in the good,
Dialogue: 0,0:11:06.58,0:11:09.82,Default,,0000,0000,0000,,we all know how to help\Nsome good life lesson land,
Dialogue: 0,0:11:09.82,0:11:11.72,Default,,0000,0000,0000,,some good experience with other people.
Dialogue: 0,0:11:11.72,0:11:14.06,Default,,0000,0000,0000,,We know how to let these things land.
Dialogue: 0,0:11:14.06,0:11:18.27,Default,,0000,0000,0000,,In a nutshell, this whole thing\Nboils down to - all my verbiage here -
Dialogue: 0,0:11:18.27,0:11:19.56,Default,,0000,0000,0000,,to four words:
Dialogue: 0,0:11:19.56,0:11:22.29,Default,,0000,0000,0000,,Have it and enjoy it.
Dialogue: 0,0:11:22.29,0:11:26.04,Default,,0000,0000,0000,,Alright? Especially enjoy it\Nso it becomes a part of you.
Dialogue: 0,0:11:26.04,0:11:30.62,Default,,0000,0000,0000,,This is not about covering over\Nnegative truths, right?
Dialogue: 0,0:11:30.62,0:11:33.27,Default,,0000,0000,0000,,Paradoxically, the more\Nwe take in the good,
Dialogue: 0,0:11:33.27,0:11:36.91,Default,,0000,0000,0000,,we're more able to see the bad\Nand do something about it.
Dialogue: 0,0:11:36.91,0:11:41.09,Default,,0000,0000,0000,,In fact, this is about taking control\Nof the brain's stone age bias
Dialogue: 0,0:11:41.09,0:11:46.98,Default,,0000,0000,0000,,in the 21st century to excessively focus\Non the bad and over-worry about it.
Dialogue: 0,0:11:47.49,0:11:50.54,Default,,0000,0000,0000,,Any single time we do it\Nisn't going to change our life.
Dialogue: 0,0:11:50.54,0:11:52.44,Default,,0000,0000,0000,,But the gradual accumulation,
Dialogue: 0,0:11:52.44,0:11:56.60,Default,,0000,0000,0000,,both in the flow of our day\Nand at special times if we want to,
Dialogue: 0,0:11:56.60,0:12:01.51,Default,,0000,0000,0000,,like at meals, or at nighttime before bed,\Nor after meditating or a workout,
Dialogue: 0,0:12:01.51,0:12:04.52,Default,,0000,0000,0000,,we can gradually\Nbuild this up inside ourselves.
Dialogue: 0,0:12:04.52,0:12:07.31,Default,,0000,0000,0000,,You know, I think of it\Nas the law of little things, right?
Dialogue: 0,0:12:07.31,0:12:10.90,Default,,0000,0000,0000,,It's usually lots of little bad things\Nthat take us to a bad place.
Dialogue: 0,0:12:10.90,0:12:15.26,Default,,0000,0000,0000,,And it's lots of little good things\Nthat take us to a better one.
Dialogue: 0,0:12:15.26,0:12:18.26,Default,,0000,0000,0000,,There's this saying they have in Tibet -\NI think about it often.
Dialogue: 0,0:12:18.26,0:12:20.98,Default,,0000,0000,0000,,They say, "If you take care\Nof the minutes,
Dialogue: 0,0:12:20.98,0:12:23.47,Default,,0000,0000,0000,,the years will take care of themselves."
Dialogue: 0,0:12:23.47,0:12:26.42,Default,,0000,0000,0000,,I find that so helpful, isn't it?
Dialogue: 0,0:12:26.42,0:12:29.66,Default,,0000,0000,0000,,What's the most important\Nminute in your life?
Dialogue: 0,0:12:29.98,0:12:31.86,Default,,0000,0000,0000,,It's the next one.
Dialogue: 0,0:12:31.86,0:12:33.47,Default,,0000,0000,0000,,Can't do anything about the past.
Dialogue: 0,0:12:33.47,0:12:36.59,Default,,0000,0000,0000,,A few minutes in the future,\Nwe start losing a lot of influence.
Dialogue: 0,0:12:36.59,0:12:40.29,Default,,0000,0000,0000,,But the next minute\Nis a phenomenal opportunity for us.
Dialogue: 0,0:12:40.29,0:12:43.36,Default,,0000,0000,0000,,Like me back in college,\Nor any one of us today,
Dialogue: 0,0:12:43.36,0:12:45.11,Default,,0000,0000,0000,,or over the course of this evening,
Dialogue: 0,0:12:45.11,0:12:48.42,Default,,0000,0000,0000,,what will we do with the most\Nimportant minute in our life?
Dialogue: 0,0:12:48.73,0:12:50.87,Default,,0000,0000,0000,,And especially,\Nwhat will we do with the good
Dialogue: 0,0:12:50.87,0:12:53.63,Default,,0000,0000,0000,,that's authentically\Navailable to us in it?
Dialogue: 0,0:12:53.63,0:12:54.84,Default,,0000,0000,0000,,Will we waste it?
Dialogue: 0,0:12:54.84,0:12:58.01,Default,,0000,0000,0000,,Or will we, a few times\Na day, or even more,
Dialogue: 0,0:12:58.01,0:13:00.41,Default,,0000,0000,0000,,actually take it into ourselves?
Dialogue: 0,0:13:00.41,0:13:02.01,Default,,0000,0000,0000,,For me, there's a Buddhist saying
Dialogue: 0,0:13:02.01,0:13:04.87,Default,,0000,0000,0000,,that really speaks\Nto the heart of the opportunity
Dialogue: 0,0:13:04.87,0:13:07.38,Default,,0000,0000,0000,,in the most important minute of our life.
Dialogue: 0,0:13:07.38,0:13:08.88,Default,,0000,0000,0000,,It goes like this:
Dialogue: 0,0:13:08.88,0:13:13.26,Default,,0000,0000,0000,,Do not think lightly of good,\Nsaying, it will not come to me.
Dialogue: 0,0:13:13.26,0:13:16.41,Default,,0000,0000,0000,,Drop by drop is the water pot filled.
Dialogue: 0,0:13:16.41,0:13:20.47,Default,,0000,0000,0000,,Likewise, the wise one,\Ngathering it little by little,
Dialogue: 0,0:13:20.47,0:13:22.17,Default,,0000,0000,0000,,fills oneself with good.
Dialogue: 0,0:13:23.36,0:13:27.22,Default,,0000,0000,0000,,So, may you, and I,\Nand all beings everywhere,
Dialogue: 0,0:13:27.22,0:13:29.69,Default,,0000,0000,0000,,little by little,\Nfill ourselves with good.
Dialogue: 0,0:13:29.69,0:13:31.26,Default,,0000,0000,0000,,So, thank you.
Dialogue: 0,0:13:31.26,0:13:33.59,Default,,0000,0000,0000,,(Applause)