Just One Thing: Developing a Buddha Brain One Simple Practice at a Time

Just One Thing: Developing a Buddha Brain One Simple Practice at a Time

by Rick Hanson
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Pub. Date:
New Harbinger Publications
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Just One Thing: Developing a Buddha Brain One Simple Practice at a Time

You've heard the expression, “It’s the little things that count.” It's more than a simple platitude. Research has shown that integrating little daily practices into your life can actually change the way your brain works.

This guide offers simple things you can do routinely, mainly inside your mind, that will support and increase your sense of security and worth, resilience, effectiveness, well-being, insight, and inner peace. For example, they include: taking in the good, protecting your brain, feeling safer, relaxing anxiety about imperfection, not knowing, enjoying your hands, taking refuge, and filling the hole in your heart.  At first glance, you may be tempted to underestimate the power of these seemingly simple practices. But they will gradually change your brain through what’s called experience-dependent neuroplasticity.

Moment to moment, whatever you're aware of—sounds, sensations, thoughts, or your most heartfelt longings—is based on underlying neural activities. This book offers simple brain training practices you can do every day to protect against stress, lift your mood, and find greater emotional resilience.

Just one practice each day can help you to:

  • Be good to yourself
  • Enjoy life as it is
  • Build on your strengths
  • Be more effective at home and work
  • Make peace with your emotions

With over fifty daily practices you can use anytime, anywhere, Just One Thing is a groundbreaking combination of mindfulness meditation and neuroscience that can help you deepen your sense of well-being and unconditional happiness.

Product Details

ISBN-13: 9781608820313
Publisher: New Harbinger Publications
Publication date: 10/01/2011
Series: Unassigned Series
Pages: 232
Sales rank: 90,994
Product dimensions: 4.90(w) x 6.90(h) x 0.80(d)

Table of Contents


Part 1: Be Good to Yourself

1. Be for Yourself

2. Take in the Good

3. Have Compassion for Yourself

4. Relax

5. See the Good in Yourself

6. Slow Down

7. Forgive Yourself

8. Get More Sleep

9. Befriend Your Body

10. Nourish Your Brain

11. Protect Your Brain

Part 2: Enjoy Life

12. Take Pleasure

13. Say Yes

14. Take More Breaks

15. Be Glad

16. Have Faith

17. Find Beauty

18. Be Grateful

19. Smile

20. Get Excited

Part 3: Build Strengths

21. Find Strength

22. Be Mindful

23. Be Patient

24. Enjoy Humility

25. Pause

26. Have Insight

27. Use Your Will

28. Take Refuge

29. Risk the Dreaded Experience

30. Aspire without Attachment

31. Keep Going

Part 4: Engage the World

32. Be Curious

33. Enjoy Your Hands

34. Don’t Know

35. Do What You Can

36. Accept the Limits of Your Influence

37. Tend to the Causes

38. Don’t Be Alarmed

39. Put Out Fires

40. Dream Big Dreams

41. Be Generous

Part 5: Be at Peace

42. Notice You’re All Right Right Now

43. Honor Your Temperament

44. Love Your Inner Child

45. Don’t Throw Darts

46. Relax Anxiety about Imperfection

47. Respond, Don’t React

48. Don’t Take It Personally

49. Feel Safer

50. Fill the Hole in Your Heart

51. Let Go

52. Love


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Just One Thing 3.9 out of 5 based on 0 ratings. 13 reviews.
Anonymous More than 1 year ago
You choose the areas you feel you need help in. No mystical mumbo jumbo. The idea that we can change our brain to a healthier pattern AND change our lives to a better pattern by these "practices" is wonderful and transforming. Exercise and repetition for the brain - it makes so much sense. When I was a child my mother always was saying "Stand up straight." As if good posture was simply a decision. If she had given me physical exercises called flies to train the muscles involved, it would have been more helpful. Of course the real problem was that I was the tallest child in the school and felt like a beanpole freak. I have been very aware of the brain links to the body and engaged in a lot of " patterning" exercises (you move right arm left leg and vice versa in many ways in unison) to recover from a stroke and dump the walker. The idea of a brain link to the mind and spirit side that can be affected so easily is a wecome revelation. Before, I had seen some research about brain wave differences in transcendental meditation and many sources had recommended meditation. I never did succeed in reaching that state at will or consistently. The practices in this book are things that anyone can do. And it is not "One size fits all" advice like "let go of the past and live in the present moment" that I find very annoying. [I don't want to let go of the past; the maxim about those who do not recall the mistakes of the past are doomed to repeat them works inversely for triumphs] You pretty much tailor your own program, and set your own priorities among the many options he gives you. VERY HIGHLY RECOMMEND.
Anonymous More than 1 year ago
This book was a quick read, even for me. It would really help someone who is very deep in the thicket of life, trying to cope with living.
Anonymous More than 1 year ago
I highly recommend this book!  Very clearly presented practical ways to work with stress and increase your sense of well-being. I found the "just one thing" format works very well.  
Anonymous More than 1 year ago
Great tools for working everyday to change your brain for the better
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Tbr More than 1 year ago
Read that first. It is an essential text for those who, like me, want evidence for their spiritual practice. . If you want or need practical suggestions to put themconceptsnto use, this is the book.
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