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Buddha's Brain: The Practical Neuroscience of Happiness, Love, and Wisdom
Jesus, Moses, the Buddha, and other great teachers were born with brains built essentially like anyone else's. Then they used their minds to change their brains in ways that changed history.
With the new breakthroughs in neuroscience, combined with the insights from thousands of years of contemplative practice, you, too, can shape your own brain for greater happiness, love, and wisdom.
Buddha's Brain joins the forces of modern science with ancient teachings to show readers how to have greater emotional balance in turbulent times, as well as healthier relationships, more effective actions, and a deeper religious or spiritual practice.
Well-referenced and grounded in science, the book is full of practical tools and skills readers can use in daily life to tap the unused potential of the brain-and rewire it over time for greater peace and well-being.
If you can change your brain, you can change your life.
With the new breakthroughs in neuroscience, combined with the insights from thousands of years of contemplative practice, you, too, can shape your own brain for greater happiness, love, and wisdom.
Buddha's Brain joins the forces of modern science with ancient teachings to show readers how to have greater emotional balance in turbulent times, as well as healthier relationships, more effective actions, and a deeper religious or spiritual practice.
Well-referenced and grounded in science, the book is full of practical tools and skills readers can use in daily life to tap the unused potential of the brain-and rewire it over time for greater peace and well-being.
If you can change your brain, you can change your life.
252 pages, Paperback
First published November 1, 2009
About the author
Rick Hanson
70 books666 followersRick Hanson, Ph.D., is a psychologist, Senior Fellow at UC Berkeley's Greater Good Science Center, and New York Times best-selling author. His seven books have been published in 33 languages and include Making Great Relationship, Neurodharma, Resilient, Hardwiring Happiness, Just One Thing, Buddha's Brain, and Mother Nurture - with over a million copies in English alone. He's the founder of the Global Compassion Coalition and the Wellspring Institute for Neuroscience and Contemplative Wisdom, as well as the co-host of the Being Well podcast - which has been downloaded over 9 million times. His free newsletters have 260,000 subscribers, and his online programs have scholarships available for those with financial needs. He's lectured at NASA, Google, Oxford, and Harvard. An expert on positive neuroplasticity, his work has been featured on CBS, NPR, the BBC, and other major media. He began meditating in 1974 and has taught in meditation centers worldwide. He and his wife live in northern California and have two adult children. He loves the wilderness and taking a break from emails.
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Displaying 1 - 30 of 891 reviews
June 5, 2012
This book seemed to want to come into my life. I kept walking past it in the bookstore and it kept coming up as a recommendation on Amazon. Finally one day I broke down and bought it. I was not disappointed. In in, the authors take many of Buddha's teachings and show, through neuroscience, how they change the brain for the better. I've been meditating and studying Dharma for several years, but I still got a lot out of this book. The authors show how certain practices can rewire the brain--helping any of us--even those of us who like to think of ourselves as hopelessly depressed sots--for happiness. They weave science with advice and offer many helpful tips, visualizations and meditations along the way. My favorite chapters were toward the end when the authors teach how to blend assertiveness with compassion--in other words how to love selflessly without being a doormat and also how to be assertive without being rude or mean. The book has invigorated my practice and already changed my outlook for the better.
July 11, 2011
Really enjoying this book.
It is well-laid out, not overly technical, and has a handy-dandy "review" section at the end of each chapter. I'm limiting myself to one chapter/day. I could definitely read it quicker, but that seems to defeat my purpose in reading a book like this. In explaining some of the emerging brain science surrounding motivation, happiness, and (Eastern) Wisdom: it succeeds fantastically. It is a nice mix of Western "why" and Eastern "practice". Hence "Practical Neuroscience".
The book offers concrete science behind why meditation works. Though that is immediately useful for me, as useful are other exercises offered as a way of strengthening the beneficial neural networks (the ones that help you relax, make good decisions, feel loving, feel safe) such as using imagery, taking a deep breath, conscious relaxation, etc etc. More than just a list of things to do to relax, though, is the running commentary on what neural systems are involved in these actions. I'm halfway through the book, and will no doubt be relaxing as I read it later today. OM NAMASTE.
It is well-laid out, not overly technical, and has a handy-dandy "review" section at the end of each chapter. I'm limiting myself to one chapter/day. I could definitely read it quicker, but that seems to defeat my purpose in reading a book like this. In explaining some of the emerging brain science surrounding motivation, happiness, and (Eastern) Wisdom: it succeeds fantastically. It is a nice mix of Western "why" and Eastern "practice". Hence "Practical Neuroscience".
The book offers concrete science behind why meditation works. Though that is immediately useful for me, as useful are other exercises offered as a way of strengthening the beneficial neural networks (the ones that help you relax, make good decisions, feel loving, feel safe) such as using imagery, taking a deep breath, conscious relaxation, etc etc. More than just a list of things to do to relax, though, is the running commentary on what neural systems are involved in these actions. I'm halfway through the book, and will no doubt be relaxing as I read it later today. OM NAMASTE.
March 26, 2017
این کتاب پیشنهاد می شه به اونایی که تمایل دارن خوشحالی و آرامش رو از راه سکولار و غیردینی دنبال کنند.
خیلی خلاصه در ادامه چندتا از تکنیک هایی که فکر می کنم خیلی کمک کننده هست رو بیارم
کتاب مغز بودا، شامل چهار بخش کلی هست:
I. Causes of suffering
II. Happiness
III. Love
IV. Wisdom
طبق رسم اغلب کتاب هایی که با عصب شناسی مغز سر و کار دارن، ابتدا بحث خاصیت کشسانی مغز بررسی و توضیح داده می شه و اینکه چه طور محیط اطراف و مهمتر از اون افکاری که به طور آگاهانه در ذهن می پرورونیم روی ساختار مغز تاثیر می گذارن و اون ها رو تغییر می دن.
تلاشی که نویسنده داره، ارائه توضیحات علمی از منظر عصب شناسی برای برخی آموزه های بودا هست و اینکه حین به کارگیری تکنیک های و آموزه های این آیین چه اتفاقاتی در مغز رخ می دهو
در بخش اول، ریشه های رنج های ما (نگرانی، ترس، اضطراب، ...) رو از دیدگاه فرگشتی و سیر تکامل انسان بررسی می کنه. در این بخش سه مکانیزم مغز برای تضمین بقاء بررسی می شه و توضیح می ده چه طور این سه مکانیزم اساسی برای زنده ماندن، اساس رنج های ما در دنیای امروزی رو شکل می دن و در بقیه بخش ها تکنیک هایی برای رهایی از احساسات بد حاصل از این سیستم ها و رسیدن به خوشحالی و آرامش بررسی می شه.
اتفاقات بد در زندگی ناگزیر هستن همچنین احساسات بدی که در پی آن ها هستن. اما بیشترین حس بد رو به قلم نویسنده، افکار ثانویه ایجاد می کنند. مثلا هنگام رانندگی ماشینی به طرز خطرناک از ما سبقت می گیره که اتفاق بدی هست و حس ناخوشایندی رو هم به دنبال داره. اما چیزی که این اتفاق رو بدتر می کنه افکاری هست که بعد از رویدادن این ماجرا بهشون شاخ و برگ می دیم و صرف آگاهی ازین موضوع می تونه به حفظ آرامش یا حداقل بدتر نکردن ماجرا کمک کنه. <>در حقیقت این افکار ثانویه واکنش ما به اتفاقی هست که در ابتدا افتاده و تعیین کننده احساسات ما خواهد بود.
کلید خوشحالی نهفته در فکر کردن از راه های درست هست:
طبق توصیه های بودا یک سری اصول فکری رو اگر صاحب فکر به کار بگیره می تونه خودش رو از هر درد و رنجی رها کنه و خوشحالی رو به خودش ببخشه. اولین و مهمترین این اصول تمرکز حواس هست:
Mindfulness
تمرکز حواس یک حالت آگاهی کامل هست که به کمک مدیتیشن یا مراقبه کنترل بیشتری رو افکارمون خواهیم داشت. مراقبه حتی ساختار مغز رو تغییر می ده و باعث زخیم تر شدن قشاء خاکستری مغز می شه و در نتیجه اون افزایش تمرکز، توانایی تصمیم گیری بهتر، کنترل نفس و بسیار جایزه های دیگه در فرد ایجاد می شه.
اما چه طور تمرکز حواس باعث آرامش می شه هم جالبه. به طور خیلی خلاصه، مراقبه کردن یکی از مکانیزم های مغز با نام:
Parasympathetic Nervous System (PNS)
رو تحریک می کنه که در پی اون ضربان قلب رو کاهش می ده و باعث آرامش و ریلکس شدن می شه.
این برقراری آرامش در طوفان های روزانه ذهن دست آورد مهمتری هم داره: بینش. وقتی که در ذهن آرامش برقرار باشه، افکار و ایده ها در به هم ریختگی های ذهن گم نمی شن و این دریچه ای هست به گفته بودا، رو به خرد و پیدا کردن چیزهایی که واقعا در زندگی فرد اهمیت دارند.
یکی از توصیه های اصلی بودا برای رسیدن به خوشحالی، خوداندیشی یا درون اندیشی هست، به معنی تلاش برای بررسی فعالیت های ذهنیمون که نتیجه این خوداندیشی داشتن کنترل بهتر روی این افکار و در نتیجه احساساتی که از اون ها برانگیخته می شن هست. مثلا به یاد آوردن خاطره های خوب در ذهنمون باعث می شه خوشحال بشیم و حس خوبی پیدا کنیم.
یکی از راه های خیلی موثر برای از بین بردن احساسات بد دقیقا همین نکته هست. ساختار مغز اجازه نمی ده که به طور هم زمان دو فکر یا احساس متفاوت حاصل از اون افکار در ذهن باقی بمونن. استفاده بزرگی که ازین می شه کرد اینه که به وقت عصبانیت، استرس و اضطراب، ترس یا هر حس بد دیگه ای، به یاد آوردن یک خاطره که توام با حس خوب باشه اون رو خنثی می کنه. مهمتر اینکه به خاطر خاصیت کشسانی مغز و تغییر پذیری، اون، تکرار کردن این خوداندیشی باعث می شه مغز ساختار مثبت گرایانه تری پیدا کنه. ازین تکنیک می شه همچنین برای خنثی کردن خاطرات بدی که از قبل در ذهن مونده استفاده کرد.
در مورد خود کتاب
من کتاب رو به خاطر علاقه و احترام زیادی که نسبت به پروفسور دانیل سیگال دارم و مقدمه کتاب رو نوشته بود شروع کردم به خوندن.
ضعف بزرگ کتاب ساختار غیر منسجم و بسیار ضعیفش هست. مثلا در بخش های اول توضیحات مفصلی در خصوص نحوه تبادل اطلاعات در سطح نورون ها می ده ولی معلوم نیست درست به چه هدفی. همچنین اون ارتباط بین بخش های متفاوت آموزه های بودا و علم عصب شناسی رو به نظر من اصلا خوب بیان نکرد و کتاب برای من مثل یک کلاف سر در گم بود.
برای نوشتن این ریویو هایلایت ها و یادداشت های کتاب رو طبق معمول خوندم، همچنین چکیده کتاب رو هم با اپلیکیشن بلینکیست مجددا خوندم اما واقعا به ساختار منسجمی تو ذهنم نرسیدم.
اما جسته و گریخته تکنیک های خوبی برای بالا بردن تمرکز، آگاهی بیان می کنه که شخصا قراره استفاده کنم.
در کل بد نبود زیاد :|
اینم لینک کتاب خدمت دوست داران:
https://goo.gl/6U6KRN
خیلی خلاصه در ادامه چندتا از تکنیک هایی که فکر می کنم خیلی کمک کننده هست رو بیارم
کتاب مغز بودا، شامل چهار بخش کلی هست:
I. Causes of suffering
II. Happiness
III. Love
IV. Wisdom
طبق رسم اغلب کتاب هایی که با عصب شناسی مغز سر و کار دارن، ابتدا بحث خاصیت کشسانی مغز بررسی و توضیح داده می شه و اینکه چه طور محیط اطراف و مهمتر از اون افکاری که به طور آگاهانه در ذهن می پرورونیم روی ساختار مغز تاثیر می گذارن و اون ها رو تغییر می دن.
تلاشی که نویسنده داره، ارائه توضیحات علمی از منظر عصب شناسی برای برخی آموزه های بودا هست و اینکه حین به کارگیری تکنیک های و آموزه های این آیین چه اتفاقاتی در مغز رخ می دهو
در بخش اول، ریشه های رنج های ما (نگرانی، ترس، اضطراب، ...) رو از دیدگاه فرگشتی و سیر تکامل انسان بررسی می کنه. در این بخش سه مکانیزم مغز برای تضمین بقاء بررسی می شه و توضیح می ده چه طور این سه مکانیزم اساسی برای زنده ماندن، اساس رنج های ما در دنیای امروزی رو شکل می دن و در بقیه بخش ها تکنیک هایی برای رهایی از احساسات بد حاصل از این سیستم ها و رسیدن به خوشحالی و آرامش بررسی می شه.
اتفاقات بد در زندگی ناگزیر هستن همچنین احساسات بدی که در پی آن ها هستن. اما بیشترین حس بد رو به قلم نویسنده، افکار ثانویه ایجاد می کنند. مثلا هنگام رانندگی ماشینی به طرز خطرناک از ما سبقت می گیره که اتفاق بدی هست و حس ناخوشایندی رو هم به دنبال داره. اما چیزی که این اتفاق رو بدتر می کنه افکاری هست که بعد از رویدادن این ماجرا بهشون شاخ و برگ می دیم و صرف آگاهی ازین موضوع می تونه به حفظ آرامش یا حداقل بدتر نکردن ماجرا کمک کنه. <>در حقیقت این افکار ثانویه واکنش ما به اتفاقی هست که در ابتدا افتاده و تعیین کننده احساسات ما خواهد بود.
کلید خوشحالی نهفته در فکر کردن از راه های درست هست:
طبق توصیه های بودا یک سری اصول فکری رو اگر صاحب فکر به کار بگیره می تونه خودش رو از هر درد و رنجی رها کنه و خوشحالی رو به خودش ببخشه. اولین و مهمترین این اصول تمرکز حواس هست:
Mindfulness
تمرکز حواس یک حالت آگاهی کامل هست که به کمک مدیتیشن یا مراقبه کنترل بیشتری رو افکارمون خواهیم داشت. مراقبه حتی ساختار مغز رو تغییر می ده و باعث زخیم تر شدن قشاء خاکستری مغز می شه و در نتیجه اون افزایش تمرکز، توانایی تصمیم گیری بهتر، کنترل نفس و بسیار جایزه های دیگه در فرد ایجاد می شه.
اما چه طور تمرکز حواس باعث آرامش می شه هم جالبه. به طور خیلی خلاصه، مراقبه کردن یکی از مکانیزم های مغز با نام:
Parasympathetic Nervous System (PNS)
رو تحریک می کنه که در پی اون ضربان قلب رو کاهش می ده و باعث آرامش و ریلکس شدن می شه.
این برقراری آرامش در طوفان های روزانه ذهن دست آورد مهمتری هم داره: بینش. وقتی که در ذهن آرامش برقرار باشه، افکار و ایده ها در به هم ریختگی های ذهن گم نمی شن و این دریچه ای هست به گفته بودا، رو به خرد و پیدا کردن چیزهایی که واقعا در زندگی فرد اهمیت دارند.
یکی از توصیه های اصلی بودا برای رسیدن به خوشحالی، خوداندیشی یا درون اندیشی هست، به معنی تلاش برای بررسی فعالیت های ذهنیمون که نتیجه این خوداندیشی داشتن کنترل بهتر روی این افکار و در نتیجه احساساتی که از اون ها برانگیخته می شن هست. مثلا به یاد آوردن خاطره های خوب در ذهنمون باعث می شه خوشحال بشیم و حس خوبی پیدا کنیم.
یکی از راه های خیلی موثر برای از بین بردن احساسات بد دقیقا همین نکته هست. ساختار مغز اجازه نمی ده که به طور هم زمان دو فکر یا احساس متفاوت حاصل از اون افکار در ذهن باقی بمونن. استفاده بزرگی که ازین می شه کرد اینه که به وقت عصبانیت، استرس و اضطراب، ترس یا هر حس بد دیگه ای، به یاد آوردن یک خاطره که توام با حس خوب باشه اون رو خنثی می کنه. مهمتر اینکه به خاطر خاصیت کشسانی مغز و تغییر پذیری، اون، تکرار کردن این خوداندیشی باعث می شه مغز ساختار مثبت گرایانه تری پیدا کنه. ازین تکنیک می شه همچنین برای خنثی کردن خاطرات بدی که از قبل در ذهن مونده استفاده کرد.
در مورد خود کتاب
من کتاب رو به خاطر علاقه و احترام زیادی که نسبت به پروفسور دانیل سیگال دارم و مقدمه کتاب رو نوشته بود شروع کردم به خوندن.
ضعف بزرگ کتاب ساختار غیر منسجم و بسیار ضعیفش هست. مثلا در بخش های اول توضیحات مفصلی در خصوص نحوه تبادل اطلاعات در سطح نورون ها می ده ولی معلوم نیست درست به چه هدفی. همچنین اون ارتباط بین بخش های متفاوت آموزه های بودا و علم عصب شناسی رو به نظر من اصلا خوب بیان نکرد و کتاب برای من مثل یک کلاف سر در گم بود.
برای نوشتن این ریویو هایلایت ها و یادداشت های کتاب رو طبق معمول خوندم، همچنین چکیده کتاب رو هم با اپلیکیشن بلینکیست مجددا خوندم اما واقعا به ساختار منسجمی تو ذهنم نرسیدم.
اما جسته و گریخته تکنیک های خوبی برای بالا بردن تمرکز، آگاهی بیان می کنه که شخصا قراره استفاده کنم.
در کل بد نبود زیاد :|
اینم لینک کتاب خدمت دوست داران:
https://goo.gl/6U6KRN
April 21, 2014
I only have a few things to say about this book. First of all it's heavy on the vocabulary of the brain. It basically gives you a science lesson throughout much of the book. The "exercises" in this book are more like tips for using the information. I should warn a lot of you that if you are interested in this book then use the physical copy or eBook and not the audio-book. This is a book that you may want to read slow and write notes in. I fell asleep twice to the audio-book and I'm not sure if that's a reflection on my interest in the material or the science heavy terminology presented in a dry way. You should know that I usually love research heavy material and don't mind a science lesson here or there in most of my reading. Did I get much out of this book? No, not much of anything. There are positives about this book, including the idea of the self and many detailed explanations on things regarding love and hate. I'm sure there were other things in this book that I may have missed that could make a case for a better rating but I don't remember them because the material literally made me fall asleep. I love both Buddhism and Neuroscience but if you're looking for a way to bridge the gap between the two in a way you can understand I'd look elsewhere. There are only a few others and I'll have to check them out to see if there is anything worth reading.
My ratings are based on my enjoyment of the material, my drawn interest to the topic and the way it's presented. Clearly there are others who think highly of this book and I respect that, but my experience with this book wasn't incredibly positive. Maybe one day I'll come back to give this one another shot.
My ratings are based on my enjoyment of the material, my drawn interest to the topic and the way it's presented. Clearly there are others who think highly of this book and I respect that, but my experience with this book wasn't incredibly positive. Maybe one day I'll come back to give this one another shot.
February 7, 2012
An enlightening book, full of useful techniques to promote compassion, insight and wisdom. Many of the ideas were familiar, but that did not detract from the book. I liked the combination of neuroscience and meditative techniques. I will attempt to use the techniques in my daily life.
"All joy in this world comes from wanting others to be happy, and all suffering in this world comes from wanting only oneself to be happy."
I wish all Goodreaders well!
"All joy in this world comes from wanting others to be happy, and all suffering in this world comes from wanting only oneself to be happy."
I wish all Goodreaders well!
October 7, 2023
I have to say that I was quite disappointed by this book. I bought it after hearing a talk by the author where he presented an introduction to the ideas in the book. I found the lecture interesting but tinged with a little bit of "the power of positive thinking" new age evangelism. Much to my chagrin, the same tone was present in the book. I found the scientific evidence presented to be thought provoking but limited and a little over simplistic and I do not know to what extent the research he presents in the book has been validated by robust studies that have replicated the findings.
The ideas about how the brain evolved, while somewhat speculative, I found to be the most compelling. For example, the utility of humans having a "negativity bias" to insure our survival. I think this can be useful in helping us understand ourselves and giving us distance and objectivity. It makes sense that being hyper vigilant to the negative around us, to danger, was an important survival strategy and that the mind's genetically programmed tendency to orient toward the negative, while once being extremely useful, may no longer be appropriate for us in many situations. To understand this helps us to understand ourselves and gives us a chance to be more conscious and less reactive in our lives. It is these kind of insights that he offers in the book that seem the most grounded and the most in line with Buddhism or Mind-fullness.
The emphasis on "positive thinking" or positive feeling exercises as a way to shape our minds and generate happiness in our lives had too much of a pop psychology feel to it for my taste and it made it difficult for me to get through the book. I also found this "striving" for happiness to be in contradiction to the principles of Mind-fullness as I understand it. I thought the idea was non attachment to outcomes.
One of the things I liked about Kabat-Zinn's book "Full Catastrophe Living" was that he stated repeatedly that practicing meditation and mindful living did not guarantee a "happy" life. There are no promises of material success, good health, love. I believe the idea is that living in the moment, being conscious and aware, is its own reward. Hanson states early in the book that he doesn't think this is enough and he believes that meditative practices can deliver more. I do not think he presents enough of a coherent neuro-scientific argument to support his case.
In fairness to the author regarding the "positive thinking" angle on it that I noted, I include the following quote from Rick Hanson's blog "Just One Thing" on his website:
"I don’t believe in positive thinking. You’re not overlooking the pains, losses, or injustices in life. I believe in realistic thinking, seeing the whole mosaic of reality, the good, the bad, and the neutral. Precisely because life is often hard – and because we’ve got a brain that’s relatively poor at growing the inner strengths needed to deal with these challenges – we need to focus on the good facts in life, let them become good experiences, and then help these experiences really sink in."
I have to state that although I do not think that the book shows the science based data on how the practice of mindfulness alters the brain that I was expecting it still has many suggestions for "self-help" or mind altering techniques that I have found useful and that other experts in meditation like Thích Nhất Hạnh and Bhante Henepola Gunaratana have written about.
The ideas about how the brain evolved, while somewhat speculative, I found to be the most compelling. For example, the utility of humans having a "negativity bias" to insure our survival. I think this can be useful in helping us understand ourselves and giving us distance and objectivity. It makes sense that being hyper vigilant to the negative around us, to danger, was an important survival strategy and that the mind's genetically programmed tendency to orient toward the negative, while once being extremely useful, may no longer be appropriate for us in many situations. To understand this helps us to understand ourselves and gives us a chance to be more conscious and less reactive in our lives. It is these kind of insights that he offers in the book that seem the most grounded and the most in line with Buddhism or Mind-fullness.
The emphasis on "positive thinking" or positive feeling exercises as a way to shape our minds and generate happiness in our lives had too much of a pop psychology feel to it for my taste and it made it difficult for me to get through the book. I also found this "striving" for happiness to be in contradiction to the principles of Mind-fullness as I understand it. I thought the idea was non attachment to outcomes.
One of the things I liked about Kabat-Zinn's book "Full Catastrophe Living" was that he stated repeatedly that practicing meditation and mindful living did not guarantee a "happy" life. There are no promises of material success, good health, love. I believe the idea is that living in the moment, being conscious and aware, is its own reward. Hanson states early in the book that he doesn't think this is enough and he believes that meditative practices can deliver more. I do not think he presents enough of a coherent neuro-scientific argument to support his case.
In fairness to the author regarding the "positive thinking" angle on it that I noted, I include the following quote from Rick Hanson's blog "Just One Thing" on his website:
"I don’t believe in positive thinking. You’re not overlooking the pains, losses, or injustices in life. I believe in realistic thinking, seeing the whole mosaic of reality, the good, the bad, and the neutral. Precisely because life is often hard – and because we’ve got a brain that’s relatively poor at growing the inner strengths needed to deal with these challenges – we need to focus on the good facts in life, let them become good experiences, and then help these experiences really sink in."
I have to state that although I do not think that the book shows the science based data on how the practice of mindfulness alters the brain that I was expecting it still has many suggestions for "self-help" or mind altering techniques that I have found useful and that other experts in meditation like Thích Nhất Hạnh and Bhante Henepola Gunaratana have written about.
August 10, 2014
* * * 3/4
In Six Words :
never thought about it like that
What I Loved :
As a non-Christian science nerd, this was geared towards me. Not to say that you couldn’t enjoy this book if you are a Christian (but you have to take the evolution sections with a grain of salt if that doesn’t fit with your beliefs) or that if you aren’t into science that this will be boring (this is probably the opposite).
I really enjoyed the sections that explained why we react the way we do to certain situations and related these back to why our brains developed that way to begin with. While the book was full with the minute details of the inner-working of the brain, the author did a good job of breaking it down and relating it to things we’re more likely to understand.
I also really loved that the author even admits to not being perfect about following these steps. He often encourages you to not be upset if you can’t “think” this way, we aren’t meant to. It takes work and practice.
My favorite sections were on empathy, attention/concentration, and how to intensify rapture and joy.
Full Review Here : http://www.25hourbooks.com/2011/02/bu...
In Six Words :
never thought about it like that
What I Loved :
As a non-Christian science nerd, this was geared towards me. Not to say that you couldn’t enjoy this book if you are a Christian (but you have to take the evolution sections with a grain of salt if that doesn’t fit with your beliefs) or that if you aren’t into science that this will be boring (this is probably the opposite).
I really enjoyed the sections that explained why we react the way we do to certain situations and related these back to why our brains developed that way to begin with. While the book was full with the minute details of the inner-working of the brain, the author did a good job of breaking it down and relating it to things we’re more likely to understand.
I also really loved that the author even admits to not being perfect about following these steps. He often encourages you to not be upset if you can’t “think” this way, we aren’t meant to. It takes work and practice.
My favorite sections were on empathy, attention/concentration, and how to intensify rapture and joy.
Full Review Here : http://www.25hourbooks.com/2011/02/bu...
May 16, 2013
Buddha's brain is a model of how to write a self-help book about meditation and science, presenting complex material with outstanding clarity and making it accessible, readable and digestible. It distills the authors’ considerable understanding of both meditation and neuroscience into punchy advice and things that people can actually do. However, I came to it with some doubts about the whole project of expounding meditation in neuro-scientific terms and my response was mixed. Its scientific framework allows it to discuss familiar Buddhist themes and teachings in unfamiliar ways. But, to a large extent, this could be done as an aspect of the much broader effort to explain Buddhist practices in secular and rational terms, and the
neuroscience itself offers relatively little fresh understanding of meditation for much of the book.
Hanson is clearly a sincere and experienced practitioner and his accounts of his own practice bring another texture to the book. It’s a generous, and intelligent work, whose clarity is all the more remarkable given how new the field really is. That said, it still feels like the beginning of something, and not the last word.
neuroscience itself offers relatively little fresh understanding of meditation for much of the book.
Hanson is clearly a sincere and experienced practitioner and his accounts of his own practice bring another texture to the book. It’s a generous, and intelligent work, whose clarity is all the more remarkable given how new the field really is. That said, it still feels like the beginning of something, and not the last word.
December 14, 2011
Less interesting than it sounds. Buddhism distinguishes itself from other religions by accepting the value of science. Hence, writing a book discussing the intersection of Buddhist practices and potential scientific bases for their value, particularly meditation in this case, is a peanut butter and chocolate fit. The neuroscience will be familiar to anyone with a few neurobiology classes behind them - the singulate gyrus, amygdala, pre-frontal cortex, brain wave variations and other familiar structures are all reviewed in detail. The linking of the functioning of these structures to the practice of mediation makes sense and doesn't require much of a leap of faith to see the support for the practice.
Hanson, however, drifts away from the science for a significant portion of the book and some of the concepts fall dangerous close to parody. For example, we meet The Wolf of Love and The Wolf of Hate. Certainly, the concept of your life being influenced by the habits you "feed" makes logical sense but spend enough time extending to wolves metaphor to extremes and the discussion eventually just gets silly. Also, "Loving Kindness" as a mindset, motivation, resource that exists in metaphysical amounts in an individual's life and the wider universe is a borderline obsession of Hanson in the book. Most problems or shortcomings can be remedied by an application of Loving Kindness.
The book also suffers from the general problem of Buddhism not lending itself very well to the written word. Similar to the Dalai Lama's book "The Universe in a Single Atom" (), the esoteric nature and talcum powder soft language of Buddhism are difficult to follow for long stretches and certain don't lend themselves to the manner of disjointed and interrupted reading modern audiences practice.
In short, more interesting reviews of neuroscience and Buddhism appear elsewhere but the confluence here is a reasonably good read for someone interested in how they interact.
May 19, 2013
When I’m not being judgmental, cold, cynical, sarcastic, fatalistic, angry, or hopeless, I try to be a better person. Have a positive attitude, practice active kindness, find beauty and good in the world and all that crap.
My therapist recommended Buddha’s Brain to me after I tried to explain that I sort of understood that my brain was telling me things that weren’t necessarily true. I understand on a logical level that my brain is trying to keep me alive and to fear change, even though in the long run these changes will be better than what I’m currently doing.
Buddha’s Brain is an incredible resource. It starts with the neuroscience of what happens in our bodies when we react to situations. Without being textbook boring, Hanson looks at current (2009) advances in neuroscience and what science is continually learning about the brain. It’s fascinating and helped me understand how biological reactions immediately become emotional responses.
Hanson takes his time exploring the brain and giving solid examples of how this biological response becomes emotional response. Even in the heaviest parts of science, he still includes emotional examples. I often found myself thinking “Oh… OK, that’s happened to me. This makes sense.” Logically I understand how emotions can trick me into thinking something is dangerous, but having a neuroscience explanation made me slow down and really think about what my brain was doing to my entire body and how that was then affecting my emotions and behavior.
It’s really fascinating and I think people who are turned off by hippie-crunchy dirt worshiping drum circles of healing will respond to the facts and explanation of what is happening in your brain, why evolution has caused this to happen and how it then affects how your body feels.
SCIENCE!
A big part, if not the biggest part, of changing my attitude and behavior and not letting the cycle of panic and spinning thoughts take me over is practicing mindfulness. And yes, here’s where the people who hate hippie-crunchy dirt worshiping drum circles of healing will cringe. Please trust me when I say that you don’t have to participate in the drum circle. It’s not required.
I balked when I was first learning how to be mindful. It felt like a waste of time. Why sit with my thoughts when I already know how I feel? And I don’t WANT to pay attention to how I feel because I feel anxious, panicked, sad and hopeless. Yeah, this sounds like a great idea.
However, I slowly came to understand how it works and how it helps. It took me months before my emotional brain shut up for five seconds so my logical brain could process that no, this wasn’t going to kill me. I fought it because I really thought it was a waste of time and energy.
But once I let myself just sit, I realized it was actually helpful. Taking time to just sit in the moment and not do anything was OK and usually it was better than OK. I realized that the things I was dwelling on were things I couldn’t do anything about in that moment, so why not pause that out of control voice and just sit and let my mind slow down and only pay attention to what’s happening right now.
When I finally understood this, holy shit you guys, it was like taking a huge breath of air after being underwater for a bit too long. I realized my body was in this crazy tense state where my shoulders were pretty much level with my ears, my teeth were clenched, my stomach was tight, my hands were in fists and my brows were furrowed. I didn’t even know I was doing this. I wasn’t even particularly freaked out about anything. I had trained my body to stay in this default setting so I’d be ready when my emotional brain started doing the dance of insanity. Letting my muscles slowly loosen, I was astounded at how tired I felt. I was spending all this energy ready to freak the fuck out, and in this moment of mindfulness I was giving myself permission to calm the fuck down. There was no pressure though. I just sat and breathed and didn’t really think about much other than sitting and breathing.
It was awesome.
Buddha’s Brain is all about these moments. As Hanson explains the science of our brains he also gives practical examples and guided instructions on how to change what you’re doing and be mindful. There are instructions for many different exercises and you can pick and choose what you want to work on.
I hesitate to use the word “instruction” because it sounds like you have to do it a specific way that someone else has come up with, but it’s not like that. This is a framework that you adjust to what works for you. There are parts that push you to go into a different direction, but mindfulness isn’t about having to do it This Way and where everyone does the exact same thing.
One thing I really liked about this book is that you can jump around. If you’re not really interested in a part you can skim through it. If it comes up later, Hanson refers you back to that part so if you’re confused, you can go back. If there are practices or guidance for your behavior and thoughts that you’re not interested in, don’t do them. There were a few that made me roll my eyes, but several times I realized that I knew I wasn’t there yet. It’s so much easier to judge and dismiss something that acknowledge that it’s actually helpful but is going to take some work.
One of the things I like about mindfulness is that it’s not about being perfect or doing it all the time or following a certain set of rules or having to do it exactly like someone tells you to. You get to figure out for yourself what is working. After awhile you can branch out and try new things. You learn to trust yourself and take those moments to just be. What you’re doing in this moment is enough. If you’re making dinner, why spend extra energy thinking of all the things that need to get done? You’re not going to do them right now, so take a breath and pay attention to how it feels to simply stand at the counter and chop shit up. Take just 60 seconds to think about how that food looks, the feeling of the bowl in your hand, the sounds of the knife against the cutting board, your breath filling your lungs… Yes, you do need to get a bunch of stuff done before going to bed, but right now you’re making dinner and that’s enough. Let it be enough and let yourself just be in that moment.
It’s quite amazing.
It takes time and practice (which is another reason I fought against it. I want immediate results!) and there are plenty of times where I’m not actively practicing happiness, love and wisdom. Using this book will help you retrain your brain without having to play Hacky Sack, grow dreadlocks and buying a drum for the drum circle. If that’s what you want to do, of course, then let your dreadlocks fly. Please don’t use patchouli though. No one needs to smell that.
Get this book. Tag the pages that are interesting to you. (Mine is filled with little sticky flags.) Pick something that seems simple and start doing it. When you feel like you need a little nudge to get back into a better mindset, pick an exercise and practice it. If you feel like you are currently the mindfulness champion of the fucking world, flip through and see if there’s something you haven’t tried yet.
It’s an amazing book and I want to buy a copy for pretty much everyone I know. Even if you just flip through it, flip through it. Maybe you’ll get some ideas about how to let yourself quiet those thoughts that never seem to go away.
My therapist recommended Buddha’s Brain to me after I tried to explain that I sort of understood that my brain was telling me things that weren’t necessarily true. I understand on a logical level that my brain is trying to keep me alive and to fear change, even though in the long run these changes will be better than what I’m currently doing.
Buddha’s Brain is an incredible resource. It starts with the neuroscience of what happens in our bodies when we react to situations. Without being textbook boring, Hanson looks at current (2009) advances in neuroscience and what science is continually learning about the brain. It’s fascinating and helped me understand how biological reactions immediately become emotional responses.
Hanson takes his time exploring the brain and giving solid examples of how this biological response becomes emotional response. Even in the heaviest parts of science, he still includes emotional examples. I often found myself thinking “Oh… OK, that’s happened to me. This makes sense.” Logically I understand how emotions can trick me into thinking something is dangerous, but having a neuroscience explanation made me slow down and really think about what my brain was doing to my entire body and how that was then affecting my emotions and behavior.
It’s really fascinating and I think people who are turned off by hippie-crunchy dirt worshiping drum circles of healing will respond to the facts and explanation of what is happening in your brain, why evolution has caused this to happen and how it then affects how your body feels.
SCIENCE!
A big part, if not the biggest part, of changing my attitude and behavior and not letting the cycle of panic and spinning thoughts take me over is practicing mindfulness. And yes, here’s where the people who hate hippie-crunchy dirt worshiping drum circles of healing will cringe. Please trust me when I say that you don’t have to participate in the drum circle. It’s not required.
I balked when I was first learning how to be mindful. It felt like a waste of time. Why sit with my thoughts when I already know how I feel? And I don’t WANT to pay attention to how I feel because I feel anxious, panicked, sad and hopeless. Yeah, this sounds like a great idea.
However, I slowly came to understand how it works and how it helps. It took me months before my emotional brain shut up for five seconds so my logical brain could process that no, this wasn’t going to kill me. I fought it because I really thought it was a waste of time and energy.
But once I let myself just sit, I realized it was actually helpful. Taking time to just sit in the moment and not do anything was OK and usually it was better than OK. I realized that the things I was dwelling on were things I couldn’t do anything about in that moment, so why not pause that out of control voice and just sit and let my mind slow down and only pay attention to what’s happening right now.
When I finally understood this, holy shit you guys, it was like taking a huge breath of air after being underwater for a bit too long. I realized my body was in this crazy tense state where my shoulders were pretty much level with my ears, my teeth were clenched, my stomach was tight, my hands were in fists and my brows were furrowed. I didn’t even know I was doing this. I wasn’t even particularly freaked out about anything. I had trained my body to stay in this default setting so I’d be ready when my emotional brain started doing the dance of insanity. Letting my muscles slowly loosen, I was astounded at how tired I felt. I was spending all this energy ready to freak the fuck out, and in this moment of mindfulness I was giving myself permission to calm the fuck down. There was no pressure though. I just sat and breathed and didn’t really think about much other than sitting and breathing.
It was awesome.
Buddha’s Brain is all about these moments. As Hanson explains the science of our brains he also gives practical examples and guided instructions on how to change what you’re doing and be mindful. There are instructions for many different exercises and you can pick and choose what you want to work on.
I hesitate to use the word “instruction” because it sounds like you have to do it a specific way that someone else has come up with, but it’s not like that. This is a framework that you adjust to what works for you. There are parts that push you to go into a different direction, but mindfulness isn’t about having to do it This Way and where everyone does the exact same thing.
One thing I really liked about this book is that you can jump around. If you’re not really interested in a part you can skim through it. If it comes up later, Hanson refers you back to that part so if you’re confused, you can go back. If there are practices or guidance for your behavior and thoughts that you’re not interested in, don’t do them. There were a few that made me roll my eyes, but several times I realized that I knew I wasn’t there yet. It’s so much easier to judge and dismiss something that acknowledge that it’s actually helpful but is going to take some work.
One of the things I like about mindfulness is that it’s not about being perfect or doing it all the time or following a certain set of rules or having to do it exactly like someone tells you to. You get to figure out for yourself what is working. After awhile you can branch out and try new things. You learn to trust yourself and take those moments to just be. What you’re doing in this moment is enough. If you’re making dinner, why spend extra energy thinking of all the things that need to get done? You’re not going to do them right now, so take a breath and pay attention to how it feels to simply stand at the counter and chop shit up. Take just 60 seconds to think about how that food looks, the feeling of the bowl in your hand, the sounds of the knife against the cutting board, your breath filling your lungs… Yes, you do need to get a bunch of stuff done before going to bed, but right now you’re making dinner and that’s enough. Let it be enough and let yourself just be in that moment.
It’s quite amazing.
It takes time and practice (which is another reason I fought against it. I want immediate results!) and there are plenty of times where I’m not actively practicing happiness, love and wisdom. Using this book will help you retrain your brain without having to play Hacky Sack, grow dreadlocks and buying a drum for the drum circle. If that’s what you want to do, of course, then let your dreadlocks fly. Please don’t use patchouli though. No one needs to smell that.
Get this book. Tag the pages that are interesting to you. (Mine is filled with little sticky flags.) Pick something that seems simple and start doing it. When you feel like you need a little nudge to get back into a better mindset, pick an exercise and practice it. If you feel like you are currently the mindfulness champion of the fucking world, flip through and see if there’s something you haven’t tried yet.
It’s an amazing book and I want to buy a copy for pretty much everyone I know. Even if you just flip through it, flip through it. Maybe you’ll get some ideas about how to let yourself quiet those thoughts that never seem to go away.
September 7, 2016
Goodreadsin kolmen tähden arvostelu on sanallistettuna "I liked it", ja siltä minusta tuntuu tämän kirjan kohdalla. Siinä oli hyvä sanoma: teoillasi ja ajattelutavoillasi on fyysisiä vaikutuksia aivoihin. Lisäksi kirjassa pyydettiin tekemään enemmän sitä minkä haluat toteutuvan elämässäsi (esim. empaattisuuden lisäämiseksi täytyy tehdä empatiaharjoittelua, koska aivot muovautuvat sen mukaan mitä hermoratoja siellä käytetään). Myös tieteen popularisointi on aina arvostettava yritys, jotta tiede ei eläisi pelkästään omassa kuplassaan. Neurotieteen käytännöllistäminen oli myös ilahduttavaa. Kirja siis puhutteli monella tavalla, ja oli siksi dikotomisessa jaottelussa nk. "hyvä kirja".
Minua kuitenkin jäi häiritsemään muutamat seikat. Aika alkupuolella kirjaa huomasin ihan selkeän asiavirheen, joka sitten söi mahdollisuuden uppoutua kirjaan syvemmin. Kirjan kirjoittajat lähteistämättä väittivät sympaattisen ja parasympaattisen hermoston olevan "kuin kiikkulauta", eli yhden aktiivisuuden vähentyessä toisen lisääntyy ja päinvastoin. Tämä ei käsittääkseni ole yksinkertaisesti totta, tai ainakaan näin suoraviivaista, vaan hermostot voivat toimia myös yhdessä ja riippumatta toisistaan. Tämän jälkeen muihin kirjan väitteisiin uskominen oli hieman hankalaa, vaikka lähteitä olikin käytetty runsaasti. Lisäksi kirjan neurotiedeosuudet olivat ehkä sitten kuitenkin liian yksinkertaistetun oloisia, ja kirjoitettu niin että ne ehdottomasti palvelevat kirjan sanomaa. Kirjasta puuttui tietynlainen itsekriittisyys, jota olen oppinut kaipaamaan. Liekö tämä sitten siitä johtuvaa, että tiede haluttiin popularisoida. Kirjan suomennos oli mielestäni myös paikoitellen ontuva.
Hyvä kirja, varsinkin jos kirjan sanoma kiinnostaa ja neurotiede on lähellä sydäntä.
Minua kuitenkin jäi häiritsemään muutamat seikat. Aika alkupuolella kirjaa huomasin ihan selkeän asiavirheen, joka sitten söi mahdollisuuden uppoutua kirjaan syvemmin. Kirjan kirjoittajat lähteistämättä väittivät sympaattisen ja parasympaattisen hermoston olevan "kuin kiikkulauta", eli yhden aktiivisuuden vähentyessä toisen lisääntyy ja päinvastoin. Tämä ei käsittääkseni ole yksinkertaisesti totta, tai ainakaan näin suoraviivaista, vaan hermostot voivat toimia myös yhdessä ja riippumatta toisistaan. Tämän jälkeen muihin kirjan väitteisiin uskominen oli hieman hankalaa, vaikka lähteitä olikin käytetty runsaasti. Lisäksi kirjan neurotiedeosuudet olivat ehkä sitten kuitenkin liian yksinkertaistetun oloisia, ja kirjoitettu niin että ne ehdottomasti palvelevat kirjan sanomaa. Kirjasta puuttui tietynlainen itsekriittisyys, jota olen oppinut kaipaamaan. Liekö tämä sitten siitä johtuvaa, että tiede haluttiin popularisoida. Kirjan suomennos oli mielestäni myös paikoitellen ontuva.
Hyvä kirja, varsinkin jos kirjan sanoma kiinnostaa ja neurotiede on lähellä sydäntä.
April 12, 2018
“Your brain preferentially scans for, registers, stores, recalls, and reacts to unpleasant experiences, it’s like Velcro for negative experiences and Teflon for positive ones. Consequently, even when positive experiences outnumber negative ones, the pile of negative implicit memories naturally grows faster. Then the background feeling of what it feels like to be you can become undeservedly glum and pessimistic. Sure, negative experiences do have benefits: loss opens the heart, remorse provides a moral compass, anxiety alerts you to threats, and anger spotlights wrongs that should be righted. For our ancestors, running simulations of past events promoted survival, as it strengthened the learning of successful behaviors by repeating their neural firing patterns. Simulating future events also promoted survival by enabling our ancestors to compare possible outcomes in order to pick the best approach and to ready potential sensory motor sequences for immediate action.
But do you really think you’re not having enough negative experiences?! Emotional pain with no benefit to yourself or others is pointless suffering. And pain today breeds more pain tomorrow. For instance, even a single episode of major depression can reshape circuits of the brain to make future episodes more likely (Maletic et al. 2007).”
But do you really think you’re not having enough negative experiences?! Emotional pain with no benefit to yourself or others is pointless suffering. And pain today breeds more pain tomorrow. For instance, even a single episode of major depression can reshape circuits of the brain to make future episodes more likely (Maletic et al. 2007).”
September 17, 2016
Buddha's Brain is an amazingly easy, quick read (it took me some time, due to other readings)
The book has three main parts: The causes of suffering, Happiness and Love.
In the first three chapters, the author goes through basic facts of the brain, how it works, its neurones, how it interacts with the other systems of the body, then come chapter two and three: suffering, what it is, how it happens, how much it can affect you. What I liked the most was the first and second dart part, really interesting.
Chapter four to seven were all about hapinness: the benefits of positive thoughts, learning from experiences, how to cool greed and hatred and have strong intentions. The chapter I liked the most was about Equanimity : "Equanimity is a perfect, unshakable balance of the mind" Nyanaponika Thera how not to react to your reactions, whatever they are, awesome.
The last chapters took in compassion, kindness and mindfulness, how to practice them, why, and how much peace they'll bring to you life.
The book was written in a great way, mixing science and spiritual materials to make it easier to the reader to understand, a really enjoyable time :)
The book has three main parts: The causes of suffering, Happiness and Love.
In the first three chapters, the author goes through basic facts of the brain, how it works, its neurones, how it interacts with the other systems of the body, then come chapter two and three: suffering, what it is, how it happens, how much it can affect you. What I liked the most was the first and second dart part, really interesting.
Chapter four to seven were all about hapinness: the benefits of positive thoughts, learning from experiences, how to cool greed and hatred and have strong intentions. The chapter I liked the most was about Equanimity : "Equanimity is a perfect, unshakable balance of the mind" Nyanaponika Thera how not to react to your reactions, whatever they are, awesome.
The last chapters took in compassion, kindness and mindfulness, how to practice them, why, and how much peace they'll bring to you life.
The book was written in a great way, mixing science and spiritual materials to make it easier to the reader to understand, a really enjoyable time :)
May 30, 2012
I don't even know what to say - there's no coherent way I can review this book. It was truly one of the best most helpful books I've ever read, especially in dealing with depression and other mental illnesses. I learned so much from this book: the way my brain has developed, how it works, what helps it work the right way; exercises to calm and still myself. It was like a Dialectical Behavioral Therapy (DBT) course without the therapists. :) If I weren't reading a Kindle copy it'd be dog-eared and highlighted to the sky, but instead it's just got notes everywhere.
I'm putting this book in my favourites pile, and I'll be reading it again really, really soon.
I'm putting this book in my favourites pile, and I'll be reading it again really, really soon.
July 26, 2015
Dr. Rick Hanson explains how your brain functions and how to apply Buddhist techniques to the mind for a more loving, tranquil, and compassionate life. I took so many notes from this one- fantastic read.
The highlights:
On the connection between the brain and the mind- "We don't currently understand the relationship between the brain and the mind. A reasonable working hypothesis is the mind is what the brain does." pg 39
One of the best descriptions of the Buddhist path to freedom from suffering that I've ever read- "If you can break the link between feeling tones and craving- if you can be with the pleasant without chasing after it, with the unpleasant without resisting it, and with the neutral without ignoring it- then you have cut the chain of suffering, at least for a time. And that is an incredible blessing and freedom." pg 174
A precise description of empathy, one that I've not heard before- "Empathy is a kind of mindfulness meditation focused on someone else's inner world." pg 207
Practical tools to assist yourself in developing closeness with others (if you struggle with such things, like me)- "Use imagery to encourage yourself to stay in the moment if you are uncomfortable with closeness. See yourself as a tree being blown in the wind of their emotion but you are still there, still grounded when it is over." pg 212
And finally, a description of the self that actually made sense to me- "The self is a collection of real representations of an unreal being- like a story about a unicorn." pg 326
Dr. Hanson provides lists of exercises and suggested activities in each chapter to increase the positive and decrease the dysfunction of whatever is going on in your mind. The book ends with nutritional supplement suggestions to support healthy brain function and development which I found to be very helpful and written simply so that even non-neuroscientists can understand it.
If you enjoyed Buddha's Brain, I'd suggest reading Happiness: A Guide to Developing Life's Most Important Skill by Ricard Matthieu (Matthieu has been described by researchers as the "happiest man on earth" and he shares some of his life lessons) and The Wisdom of the Breath: Three Guided Meditations for Calming the Mind and Cultivating Insight by Bodhipaksa (practical exercises for creating and sustaining some of the mind states described in Buddha's Brain).
The highlights:
On the connection between the brain and the mind- "We don't currently understand the relationship between the brain and the mind. A reasonable working hypothesis is the mind is what the brain does." pg 39
One of the best descriptions of the Buddhist path to freedom from suffering that I've ever read- "If you can break the link between feeling tones and craving- if you can be with the pleasant without chasing after it, with the unpleasant without resisting it, and with the neutral without ignoring it- then you have cut the chain of suffering, at least for a time. And that is an incredible blessing and freedom." pg 174
A precise description of empathy, one that I've not heard before- "Empathy is a kind of mindfulness meditation focused on someone else's inner world." pg 207
Practical tools to assist yourself in developing closeness with others (if you struggle with such things, like me)- "Use imagery to encourage yourself to stay in the moment if you are uncomfortable with closeness. See yourself as a tree being blown in the wind of their emotion but you are still there, still grounded when it is over." pg 212
And finally, a description of the self that actually made sense to me- "The self is a collection of real representations of an unreal being- like a story about a unicorn." pg 326
Dr. Hanson provides lists of exercises and suggested activities in each chapter to increase the positive and decrease the dysfunction of whatever is going on in your mind. The book ends with nutritional supplement suggestions to support healthy brain function and development which I found to be very helpful and written simply so that even non-neuroscientists can understand it.
If you enjoyed Buddha's Brain, I'd suggest reading Happiness: A Guide to Developing Life's Most Important Skill by Ricard Matthieu (Matthieu has been described by researchers as the "happiest man on earth" and he shares some of his life lessons) and The Wisdom of the Breath: Three Guided Meditations for Calming the Mind and Cultivating Insight by Bodhipaksa (practical exercises for creating and sustaining some of the mind states described in Buddha's Brain).
June 22, 2016
Was looking for an somewhat academic book on the neurology and psychology behind meditation and Buddhist philosophy. While this book does present some neuroscience in the beginning (in rather tedious textbook fashion), most of this book is your standard self-help, positive thinking type book.
April 4, 2011
Buddha's Brain is a surprisingly quick, "easy" read, using neuroscience to explain why meditation and mindful awareness work to improve your contentment and get over bad experiences. For anyone who has ever dismissed meditation as hippie new age nonsense, or for those of us who just like to know why things work, this book presents the brain as a well-oiled machine: do this or that, and your brain is made to react in a certain way. In a way, it's inspirational; if you're having trouble "getting somewhere" with meditation or think that you'll never get over a bad experience, this text would suggest that it's a matter of persistence or a different technique.
What I particularly liked about the book is that it has suggested mental exercises (for example, when you're worked up about something, ask yourself what the worst that could happen is, how long the damage would last, how you would cope, who would help you, etc), as well as "review" at the end of each chapter that distills the contents to its essential points. They never dumb it down, but the explanations are easy enough to understand for those of us with a degree in law rather than neuroscience.
I'm planning on picking up a copy for the next time my stress gets out of control.
What I particularly liked about the book is that it has suggested mental exercises (for example, when you're worked up about something, ask yourself what the worst that could happen is, how long the damage would last, how you would cope, who would help you, etc), as well as "review" at the end of each chapter that distills the contents to its essential points. They never dumb it down, but the explanations are easy enough to understand for those of us with a degree in law rather than neuroscience.
I'm planning on picking up a copy for the next time my stress gets out of control.
March 24, 2019
I’ve been waiting to read this book for a long time but found it rather disappointing. Maybe I was a bit out of focus after reading a very long book before it, but I couldn’t really concentrate on most of the text.
There are so much better books out there about mindfulness, meditation, psychology and the brain, but I think this one is actually one of the first in this new wave of those (am I wrong?).
There’s really nothing bad about this book but even though it’s always pleasant to read about this subject, this one didn’t catch my attention like many other books about the same subjects did. And what's up with that vitamin catalog at the end of the book?
There are so much better books out there about mindfulness, meditation, psychology and the brain, but I think this one is actually one of the first in this new wave of those (am I wrong?).
There’s really nothing bad about this book but even though it’s always pleasant to read about this subject, this one didn’t catch my attention like many other books about the same subjects did. And what's up with that vitamin catalog at the end of the book?
January 29, 2015
This book captured my interest because I thought it would be a nice synthesis between neuroscience and mindfulness/meditation practices. Instead, I found the discussion of neuroscience to be extremely over simplistic and the discussion of mindfulness and Buddhist principles to be confusing and even contradictory. The analogies that the author uses to illustrate concepts sometimes didn't make sense. The book also has a pop psychology feel to it bordering on cheesy. I think it is a good introduction to some if these concepts. The most useful part of the book is an extensive bibliography.
June 25, 2014
One of the most difficult things in medicine is to present an incredibly complex subject in readable but simple and understandable language to reach every level of reader. Drs. Hanson and and Mendius do this beautifully and skillfully, to make this nonfictional work blending mind & body both broadly accessible and interesting. I really enjoyed and learned from this uniquely preventative and helpful guide to neuroscience with a gentle, spiritual twist.
Recently, you may have read the shocking statistic that one in five or twenty percent of the adult population of the United States has been prescribed psychotropic medication to calm a variety of mental and physical health maladies. Drs. Hanson (neuropsychologist) and Mendius (neurologist) present this alternative, internal strategy for treatment that involves using the mind to change the brain. Blending the primary facets of the meditative traditions of Eastern culture and Buddhism, these kind and compassionate scientists and clinicians suggest a creative blend with Western culture that can lead to a higher level of health, happiness and function.
Literally starting at the level of a single neuron, these authors move outward in the anatomic brain to explore the ways cells and then structures connect, communicate and work together to bring about the states we label thought and emotion. Seamlessly blending the most recent brain research with the paradoxes of life on Earth and Buddhist tenets, in the initial chapters the authors explore causes of both desire and suffering. I particularly enjoyed the way the complex and sometimes boring subjects of neuroanatomy and neurophysiology were lightened and summarized usually analogy and metaphor. The authors also use research findings sparingly to emphasize major points, and draw from a broad arch of findings from both individual and systemic psychotherapy.
Parts two through four then present ways to cultivate the feelings and social states that encourage happiness, love and wisdom. Using meditative techniques, guided imagery and relaxation methods, the authors present ways to move from uncomfortable and unpleasant states of frustration, anxiety and longing to higher planes of being using ones own inner gifts and pathways. They support the use of these guides with recent brain research that highlight modern explanations for ancient practices. Moving outward from the individual to the family, group and community, Drs. Hanson and Mendius then suggest ways our culture has mirrored the development of the complex brain to promote the highest human states of empathy, compassion and loving attachment. All of this is done in a language that is both nonpathogolizing and nonjudgmental and one that I also feel can mesh well with other faith traditions. While avoiding direct cultural criticism, the astute reader can not help but notice how the authors suggestions seem to directly counter some of our greater culture’s messages of ways to find happiness that include instant gratification, materialism, individualism, selfishness and isolation.
This book will interest the highly motivated patient or therapist who is seeking alternative explanations and strategies to blend mind & body to promote connection, sustainable happiness and mindful presence.
Recently, you may have read the shocking statistic that one in five or twenty percent of the adult population of the United States has been prescribed psychotropic medication to calm a variety of mental and physical health maladies. Drs. Hanson (neuropsychologist) and Mendius (neurologist) present this alternative, internal strategy for treatment that involves using the mind to change the brain. Blending the primary facets of the meditative traditions of Eastern culture and Buddhism, these kind and compassionate scientists and clinicians suggest a creative blend with Western culture that can lead to a higher level of health, happiness and function.
Literally starting at the level of a single neuron, these authors move outward in the anatomic brain to explore the ways cells and then structures connect, communicate and work together to bring about the states we label thought and emotion. Seamlessly blending the most recent brain research with the paradoxes of life on Earth and Buddhist tenets, in the initial chapters the authors explore causes of both desire and suffering. I particularly enjoyed the way the complex and sometimes boring subjects of neuroanatomy and neurophysiology were lightened and summarized usually analogy and metaphor. The authors also use research findings sparingly to emphasize major points, and draw from a broad arch of findings from both individual and systemic psychotherapy.
Parts two through four then present ways to cultivate the feelings and social states that encourage happiness, love and wisdom. Using meditative techniques, guided imagery and relaxation methods, the authors present ways to move from uncomfortable and unpleasant states of frustration, anxiety and longing to higher planes of being using ones own inner gifts and pathways. They support the use of these guides with recent brain research that highlight modern explanations for ancient practices. Moving outward from the individual to the family, group and community, Drs. Hanson and Mendius then suggest ways our culture has mirrored the development of the complex brain to promote the highest human states of empathy, compassion and loving attachment. All of this is done in a language that is both nonpathogolizing and nonjudgmental and one that I also feel can mesh well with other faith traditions. While avoiding direct cultural criticism, the astute reader can not help but notice how the authors suggestions seem to directly counter some of our greater culture’s messages of ways to find happiness that include instant gratification, materialism, individualism, selfishness and isolation.
This book will interest the highly motivated patient or therapist who is seeking alternative explanations and strategies to blend mind & body to promote connection, sustainable happiness and mindful presence.
November 5, 2016
I have very mixed feelings about this book.
On a positive note, I really like the theme. Buddha's Brain combines the teachings of Buddhism with neuroscience in a way that I'm really interested in. For me, just following the teachings without justification has never been enough. It was nice to finally hear some explanations for certain practices.
The book works as a great toolbox that offers plenty of small exercises for daily life. Buddha's Brain is a quick read, but in this case, reading doesn't mean much. The book has to be experienced and the practices must be put into active use, which takes a lot more time.
On the other hand, the book felt uneven. Sometimes, things were argued scientifically, but not all claims were reasoned enough. It feels even dubious that the unscientific and scientific claims are not clearly separated from each other. Now, many readers might believe that all the claims of the book are supported by science, while this is not necessarily the case.
I wondered what bugged me so much. Then, a read a review from a friend of mine and he had pointed out what I was missing: self-distance. The writer doesn't show a capability of investigating his own beliefs very critically.
I was thinking about giving the book four stars, but then the appendix of the book felt so wrong that it really deteriorated the book as a whole. The appendix doesn't sum up the topics of the book. Instead, the author's wife, an acupuncturist with focus on clinical nutrition writes about "nutritional neurochemistry". In a few short pages, she uncritically recommends about a dozen different pills you should take every day to supplement your nutrition.
Uh, really?
On a positive note, I really like the theme. Buddha's Brain combines the teachings of Buddhism with neuroscience in a way that I'm really interested in. For me, just following the teachings without justification has never been enough. It was nice to finally hear some explanations for certain practices.
The book works as a great toolbox that offers plenty of small exercises for daily life. Buddha's Brain is a quick read, but in this case, reading doesn't mean much. The book has to be experienced and the practices must be put into active use, which takes a lot more time.
On the other hand, the book felt uneven. Sometimes, things were argued scientifically, but not all claims were reasoned enough. It feels even dubious that the unscientific and scientific claims are not clearly separated from each other. Now, many readers might believe that all the claims of the book are supported by science, while this is not necessarily the case.
I wondered what bugged me so much. Then, a read a review from a friend of mine and he had pointed out what I was missing: self-distance. The writer doesn't show a capability of investigating his own beliefs very critically.
I was thinking about giving the book four stars, but then the appendix of the book felt so wrong that it really deteriorated the book as a whole. The appendix doesn't sum up the topics of the book. Instead, the author's wife, an acupuncturist with focus on clinical nutrition writes about "nutritional neurochemistry". In a few short pages, she uncritically recommends about a dozen different pills you should take every day to supplement your nutrition.
Uh, really?
September 8, 2010
Where this book may be of benefit is when it focuses on how one mental process can excite or inhibit another mental process. Kind of a book of Buddhist tips with brain anatomy lessons thrown in for scientific authenticity. For instance, if your mind is chattering away, do a body scan or bring a visual image to the forefront since it's difficult to be both visual and verbal at the same time.
Yet sometimes all that detail about the brain structure seemed extraneous and sometimes distracting to the message. The fact that our tendency is to focus more on the negative because survival depends more on being aware of dangers may be helpful to realize. Knowing which specific part of my brain is activated is not – unless that part of the brain were suddenly cut out or damaged and then we’ve got an entirely different set of issues to deal with.
At the end of the day, this book makes an excellent case for starting and maintaining a mindfulness meditation practice with some helpful, simple tips on improving your practice. With the heavy emphasis on the brain anatomy and bulleted tips, the book is a fast yet choppy read. You may find some of the nuggets about how the brain components work individually illuminating, or not, but the real benefit comes from learning how to practice with the brain in its entirety.
Yet sometimes all that detail about the brain structure seemed extraneous and sometimes distracting to the message. The fact that our tendency is to focus more on the negative because survival depends more on being aware of dangers may be helpful to realize. Knowing which specific part of my brain is activated is not – unless that part of the brain were suddenly cut out or damaged and then we’ve got an entirely different set of issues to deal with.
At the end of the day, this book makes an excellent case for starting and maintaining a mindfulness meditation practice with some helpful, simple tips on improving your practice. With the heavy emphasis on the brain anatomy and bulleted tips, the book is a fast yet choppy read. You may find some of the nuggets about how the brain components work individually illuminating, or not, but the real benefit comes from learning how to practice with the brain in its entirety.
July 9, 2012
The ideas are worthwhile, but I found the writing-- especially the pacing-- disengaging. I would find my mind wandering away with no clear idea what I had just read. Obviously, I was not managing my Buddha brain while reading. The ideas are good and clear, but it just wasn't inspiring reading for me. Might give it another chance one of these days. I read about seventy-percent of it, so I'm in no real hurry to get back to it, sticking to my philosophy that there is no reason I should finish a book that I'm not that into (especially when it is due back at the library).
July 24, 2019
Soy agnóstico, sin embargo, siempre me ha gustado la filosofía budista; por ser tan coherente, crítica y sin dogmas, por lo tanto; este texto, escrito por un neurocientífico y un neuropsicólogo explican el Dharmma budista de una manera amena y concisa, de manera científica; explicando las herramientas y actitudes mentales que ayudan a reducir el sufrimiento y fomentar la felicidad, sabiduría y amor.
Es un excelente trabajo, fundamentado científicamente, fomentando la espiritualidad y la sabiduría en todos los seres humanos, puesto que no es un asunto religioso.
Es un excelente trabajo, fundamentado científicamente, fomentando la espiritualidad y la sabiduría en todos los seres humanos, puesto que no es un asunto religioso.
April 2, 2020
Loved learning from this book ❤️ I appreciate the part where the author explains how we become what we think, our brain is being wired by every thought that's going through it! Also, I really found the chapter "Relaxing the Self" very useful. Some highlights from it -
(1) In many ways, the self is like someone running behind a parade that is already well under way, continually calling out, "See what I created!".
(2) "I seem to be a verb" - Buckminster Fuller
(3) Desires often form an 'I' before 'I' forms desires.
Highly recommend this book to all!
(1) In many ways, the self is like someone running behind a parade that is already well under way, continually calling out, "See what I created!".
(2) "I seem to be a verb" - Buckminster Fuller
(3) Desires often form an 'I' before 'I' forms desires.
Highly recommend this book to all!
September 9, 2015
If you want to know the science behind why you are such an anxious, worrying ape- read this book. I dug it. And have already successfully used some of the techniques to chill out.
April 5, 2020
2016.07.29–2016.08.19,
2017.02.19–2017.03.10
Contents
Hanson R & Mendius R (2009) (06:58) Buddha's Brain - The Practical Neuroscience of Happiness, Love, and Wisdom
Foreword by Daniel J. Siegel, MD
Preface by Jack Kornfield, Ph.D.
Acknowledgments
Introduction
• How to Use This Book
01. The Self-Transforming Brain
• Your Brain—Basic Facts
• An Unprecedented Opportunity
• Figure 1: The Intersection of the Three Disciplines
• The Awakening Brain
• The Causes of Suffering
• Virtue, Mindfulness, and Wisdom
• • Regulation, Learning, and Selection
• Inclining the Mind
• Being on Your Own Side
• The World on the Edge of a Sword
• chapter 1: Key Points
Part I: The Causes of Suffering
02. The Evolution of Suffering
• The Evolving Brain
• • Figure 2: The Evolving Brain
• Three Survival Strategies
• Not So Separate
• • Not So Distinct
• • Not So Independent
• • The Suffering of Separation
• Not So Permanent
• • We Are Dynamically Changing Systems
• A Typical Neuron
• • Figure 3: A (Simplified) Neuron
• • Figure 4: A Synapse (magnified in the inset)
• • The Challenges of Maintaining an Equilibrium
• • Signals of Threat
• • Everything Keeps Changing
• Not So Pleasant or Painful
• • The Feeling Tone of Experience
• • Figure 5: You See a Potential Threat or Opportunity
• Key Neurochemicals
• • Primary Neurotransmitters
• • Neuromodulators
• • Neuropeptides
• • Other Neurochemicals
• Chasing Carrots
• Approaching Involves Suffering
• Sticks Are Stronger than Carrots
• • Vigilance and Anxiety
• • Sensitivity to Negative Information
• • High-Priority Storage
• • Negative Trumps Positive
• • Lingering Traces
• Avoiding Involves Suffering
• In the Simulator
• • Virtual Reality
• • Simulations Make You Suffer
• Self-Compassion
• chapter 2: Key Points
03. The First and Second Dart
• The Darts We Throw Ourselves
• Heating Up
• • Alarms Go Off
• • Ready for Action
• Key Parts of Your Brain
• • Figure 6: Key Parts of Your Brain
• Life on Simmer
• • Physical Consequences
• • Mental Consequences
• • • Anxiety
• • • Depressed Mood
• • An Intimate Process
• The Parasympathetic Nervous System
• The Big Picture
• A Path of Practice
• chapter 3: Key Points
Part II: Happiness
04. Taking in the Good
• The Negativity Bias of Memory
• Internalizing the Positive
• Healing Pain
• • Using the Machinery of Memory
• Lifelong Learning
• • Pulling Weeds and Planting Flowers
• Why It's Good to Take in the Good
• chapter 4: Key Points
05. Cooling the Fires
• Activating the Parasympathetic Nervous System
• • Relaxation
• • Diaphragm Breathing
• • Progressive Relaxation
• • Big Exhalation
• • Touching the Lips
• • Mindfulness of the Body
• • Imagery
• • Balance Your Heartbeat
• • Meditation
• Mindfulness Meditation
• Feeling Safer
• • Relax Your Body
• • Use Imagery
• • Connect with People Who Support You
• • Bring Mindfulness to Fear
• • Evoke Inner Protectors
• • Be Realistic
• • Nurture Your Sense of Secure Attachment
• Finding Refuge
• Exploring Your Refuges
• chapter 5: Key Points
06. Strong Intentions
• The Neuroaxis
• • Figure 7: The Neuroaxis
• • Brain Stem
• • Diencephalon
• • Limbic System
• • Cortex
• The Motivational Macrosystem
• • The Anterior Cingulate Cortex Hub
• • The Amygdala Hub
• • Head and Heart
• • Intentions and Suffering
• Feeling Strong
• • Feeling Stronger
• Many Ways to Feel Strong
• chapter 6: Key Points
07. Equanimity
• A Taste of Equanimity
• The Equanimous Brain
• • Understanding and Intention
• • Great Steadiness of Mind
• • A Global Workspace of Consciousness
• • Dampening the Stress-Response System
• • The Fruits of Equanimity
• Developing the Factors of Equanimity
• • Understanding
• • Intention
• • Steadiness of Mind
• • Spacious Awareness
• • Tranquility
• chapter 7: Key Points
Part III: Love
08. Two Wolves in the Heart
• The Evolution of Relationship
• • Vertebrates
• • Primates
• • Humans
• Circuits of Empathy
• • Actions
• • Emotions
• • Thoughts
• Love and Attachment
• • Love Feels Good
• • Losing Love Feels Bad
• • Children and Attachment
• The Wolf of Hate
• • Nasty and Brutish
• • What's Left Out?
• chapter 8: Key Points
09. Compassion and Assertion
• Empathy
• • Empathic Breakdowns
• • How to Be Empathic
• • • Set the Stage
• • • Notice the Actions of Others
• • • Sense the Feelings of Others
• • • Track the Thoughts of Others
• • • Check Back
• • • Receive Empathy Yourself
• Feeling Comfortable with Closeness
• • Focus on Your Internal Experience
• • Pay Attention to Awareness Itself
• • Use Imagery
• • Be Mindful of Your Inner World
• May You Not Suffer
• Asserting Yourself
• • Unilateral Virtue
• • An Equilibrium of Virtue
• • Personal Code
• Effective Communication
• chapter 9: Key Points
10. Boundless Kindness
• Wishing Others Well
• • Loving-Kindness Meditation
• • Kindness in Daily Life
• • A Call to Love
• Turning Ill Will to Goodwill
• • Reflections on Goodwill and Ill Will
• • Taming the Wolf of Hate
• • • Cultivate Positive Emotions
• • • Be Aware of the Priming
• • • Practice Noncontention
• • • Be Careful About Attributing Intentions
• The Ten Thousand Things
• • Bring Compassion to Yourself
• • Investigate the Triggers
• • Put Things in Perspective
• • Practice Generosity
• • Regard Ill Will as an Affliction
• • Study Ill Will
• • Settle into Awareness
• • Accept the Wound
• • Relax the Sense of Self
• • Meet Mistreatment with Loving-Kindness
• • Communicate
• • Have Faith in Justice
• • Don't Teach Lessons in Anger
• • Forgive
• Loving-Kindness for the Whole World
• • Expanding the Category of "Us"
• • Reducing the Sense of Threat
• • Mutual Benefit
• • Warming the Heart
• A Meditation on Loving-Kindness
• chapter 10: Key Points
Part IV: Wisdom
11. Foundations of Mindfulness
• Your Mindful Brain
• • Holding onto Information
• • Updating Awareness
• • Seeking Stimulation
• • A Neural Balancing Act
• Neurological Diversity
• • The Results of Different Tendencies in the Three Aspects of Attention
• • What's Your Personal Profile?
• • Individualize Your Approach
• Set Intentions
• Supports for Everyday Mindfulness
• Stay Awake and Alert
• Quiet the Mind
• • Be Aware of the Body as a Whole
• • Hush the Verbal Centers
• Abide as Awareness Itself
• Resting in Awareness
• chapter 11: Key Points
12. Blissful Concentration
• The Power of Meditation
• • The Challenges of Meditation
• • Five Factors of Concentration
• Keeping Attention on Its Object
• Filtering out Distractions
• Managing the Desire for Stimulation
• Rapture and Joy
• Singleness of Mind
• Concentration Meditation
• The Meditation
• chapter 12: Key Points
13. Relaxing the Self
• Taking the Body for a Walk
• Reflections
• Self in Your Brain
• • Self Has Many Aspects
• • Self Is Just One Part of a Person
• • Self Keeps Changing
• • Self Depends on Conditions
• • Self Is Like a Unicorn
• An (Apparent) Self Has Its Uses
• Release Identification
• Generosity
• Healthy Humility
• • Be Good to Yourself
• • Relax About What Others Think
• • You Don't Need to Be Special
• Joined with the World
• Joined with Life
• chapter 13: Key Points
Appendix: Nutritional Neurochemistry by Jan Hanson, L.Ac.
• Diet Basics
• • Eat Well Every Day
• • Minimize Sugar
• • Avoid Food Allergens
• Fundamental Supplements for Your Brain
• • Take a High Potency Multivitamin/Multimineral Supplement
• • Take Omega-3 Fatty Acids
• • Take Vitamin E as Gamma-Tocopherol
• Nutritional Support for Neurotransmitters
• • Serotonin
• • • Iron
• • • Vitamin B-6
• • • 5-Hydroxytryptophan and Tryptophan
• • Norepinephrine and Dopamine
• • Acetylcholine
• • • Phosphatidylserine
• • • Acetyl-L-carnitine
• • • Huperzine-A
• Change from the Ground Floor On Up
References
About the Authors
2017.02.19–2017.03.10
Contents
Hanson R & Mendius R (2009) (06:58) Buddha's Brain - The Practical Neuroscience of Happiness, Love, and Wisdom
Foreword by Daniel J. Siegel, MD
Preface by Jack Kornfield, Ph.D.
Acknowledgments
Introduction
• How to Use This Book
01. The Self-Transforming Brain
• Your Brain—Basic Facts
• An Unprecedented Opportunity
• Figure 1: The Intersection of the Three Disciplines
• The Awakening Brain
• The Causes of Suffering
• Virtue, Mindfulness, and Wisdom
• • Regulation, Learning, and Selection
• Inclining the Mind
• Being on Your Own Side
• The World on the Edge of a Sword
• chapter 1: Key Points
Part I: The Causes of Suffering
02. The Evolution of Suffering
• The Evolving Brain
• • Figure 2: The Evolving Brain
• Three Survival Strategies
• Not So Separate
• • Not So Distinct
• • Not So Independent
• • The Suffering of Separation
• Not So Permanent
• • We Are Dynamically Changing Systems
• A Typical Neuron
• • Figure 3: A (Simplified) Neuron
• • Figure 4: A Synapse (magnified in the inset)
• • The Challenges of Maintaining an Equilibrium
• • Signals of Threat
• • Everything Keeps Changing
• Not So Pleasant or Painful
• • The Feeling Tone of Experience
• • Figure 5: You See a Potential Threat or Opportunity
• Key Neurochemicals
• • Primary Neurotransmitters
• • Neuromodulators
• • Neuropeptides
• • Other Neurochemicals
• Chasing Carrots
• Approaching Involves Suffering
• Sticks Are Stronger than Carrots
• • Vigilance and Anxiety
• • Sensitivity to Negative Information
• • High-Priority Storage
• • Negative Trumps Positive
• • Lingering Traces
• Avoiding Involves Suffering
• In the Simulator
• • Virtual Reality
• • Simulations Make You Suffer
• Self-Compassion
• chapter 2: Key Points
03. The First and Second Dart
• The Darts We Throw Ourselves
• Heating Up
• • Alarms Go Off
• • Ready for Action
• Key Parts of Your Brain
• • Figure 6: Key Parts of Your Brain
• Life on Simmer
• • Physical Consequences
• • Mental Consequences
• • • Anxiety
• • • Depressed Mood
• • An Intimate Process
• The Parasympathetic Nervous System
• The Big Picture
• A Path of Practice
• chapter 3: Key Points
Part II: Happiness
04. Taking in the Good
• The Negativity Bias of Memory
• Internalizing the Positive
• Healing Pain
• • Using the Machinery of Memory
• Lifelong Learning
• • Pulling Weeds and Planting Flowers
• Why It's Good to Take in the Good
• chapter 4: Key Points
05. Cooling the Fires
• Activating the Parasympathetic Nervous System
• • Relaxation
• • Diaphragm Breathing
• • Progressive Relaxation
• • Big Exhalation
• • Touching the Lips
• • Mindfulness of the Body
• • Imagery
• • Balance Your Heartbeat
• • Meditation
• Mindfulness Meditation
• Feeling Safer
• • Relax Your Body
• • Use Imagery
• • Connect with People Who Support You
• • Bring Mindfulness to Fear
• • Evoke Inner Protectors
• • Be Realistic
• • Nurture Your Sense of Secure Attachment
• Finding Refuge
• Exploring Your Refuges
• chapter 5: Key Points
06. Strong Intentions
• The Neuroaxis
• • Figure 7: The Neuroaxis
• • Brain Stem
• • Diencephalon
• • Limbic System
• • Cortex
• The Motivational Macrosystem
• • The Anterior Cingulate Cortex Hub
• • The Amygdala Hub
• • Head and Heart
• • Intentions and Suffering
• Feeling Strong
• • Feeling Stronger
• Many Ways to Feel Strong
• chapter 6: Key Points
07. Equanimity
• A Taste of Equanimity
• The Equanimous Brain
• • Understanding and Intention
• • Great Steadiness of Mind
• • A Global Workspace of Consciousness
• • Dampening the Stress-Response System
• • The Fruits of Equanimity
• Developing the Factors of Equanimity
• • Understanding
• • Intention
• • Steadiness of Mind
• • Spacious Awareness
• • Tranquility
• chapter 7: Key Points
Part III: Love
08. Two Wolves in the Heart
• The Evolution of Relationship
• • Vertebrates
• • Primates
• • Humans
• Circuits of Empathy
• • Actions
• • Emotions
• • Thoughts
• Love and Attachment
• • Love Feels Good
• • Losing Love Feels Bad
• • Children and Attachment
• The Wolf of Hate
• • Nasty and Brutish
• • What's Left Out?
• chapter 8: Key Points
09. Compassion and Assertion
• Empathy
• • Empathic Breakdowns
• • How to Be Empathic
• • • Set the Stage
• • • Notice the Actions of Others
• • • Sense the Feelings of Others
• • • Track the Thoughts of Others
• • • Check Back
• • • Receive Empathy Yourself
• Feeling Comfortable with Closeness
• • Focus on Your Internal Experience
• • Pay Attention to Awareness Itself
• • Use Imagery
• • Be Mindful of Your Inner World
• May You Not Suffer
• Asserting Yourself
• • Unilateral Virtue
• • An Equilibrium of Virtue
• • Personal Code
• Effective Communication
• chapter 9: Key Points
10. Boundless Kindness
• Wishing Others Well
• • Loving-Kindness Meditation
• • Kindness in Daily Life
• • A Call to Love
• Turning Ill Will to Goodwill
• • Reflections on Goodwill and Ill Will
• • Taming the Wolf of Hate
• • • Cultivate Positive Emotions
• • • Be Aware of the Priming
• • • Practice Noncontention
• • • Be Careful About Attributing Intentions
• The Ten Thousand Things
• • Bring Compassion to Yourself
• • Investigate the Triggers
• • Put Things in Perspective
• • Practice Generosity
• • Regard Ill Will as an Affliction
• • Study Ill Will
• • Settle into Awareness
• • Accept the Wound
• • Relax the Sense of Self
• • Meet Mistreatment with Loving-Kindness
• • Communicate
• • Have Faith in Justice
• • Don't Teach Lessons in Anger
• • Forgive
• Loving-Kindness for the Whole World
• • Expanding the Category of "Us"
• • Reducing the Sense of Threat
• • Mutual Benefit
• • Warming the Heart
• A Meditation on Loving-Kindness
• chapter 10: Key Points
Part IV: Wisdom
11. Foundations of Mindfulness
• Your Mindful Brain
• • Holding onto Information
• • Updating Awareness
• • Seeking Stimulation
• • A Neural Balancing Act
• Neurological Diversity
• • The Results of Different Tendencies in the Three Aspects of Attention
• • What's Your Personal Profile?
• • Individualize Your Approach
• Set Intentions
• Supports for Everyday Mindfulness
• Stay Awake and Alert
• Quiet the Mind
• • Be Aware of the Body as a Whole
• • Hush the Verbal Centers
• Abide as Awareness Itself
• Resting in Awareness
• chapter 11: Key Points
12. Blissful Concentration
• The Power of Meditation
• • The Challenges of Meditation
• • Five Factors of Concentration
• Keeping Attention on Its Object
• Filtering out Distractions
• Managing the Desire for Stimulation
• Rapture and Joy
• Singleness of Mind
• Concentration Meditation
• The Meditation
• chapter 12: Key Points
13. Relaxing the Self
• Taking the Body for a Walk
• Reflections
• Self in Your Brain
• • Self Has Many Aspects
• • Self Is Just One Part of a Person
• • Self Keeps Changing
• • Self Depends on Conditions
• • Self Is Like a Unicorn
• An (Apparent) Self Has Its Uses
• Release Identification
• Generosity
• Healthy Humility
• • Be Good to Yourself
• • Relax About What Others Think
• • You Don't Need to Be Special
• Joined with the World
• Joined with Life
• chapter 13: Key Points
Appendix: Nutritional Neurochemistry by Jan Hanson, L.Ac.
• Diet Basics
• • Eat Well Every Day
• • Minimize Sugar
• • Avoid Food Allergens
• Fundamental Supplements for Your Brain
• • Take a High Potency Multivitamin/Multimineral Supplement
• • Take Omega-3 Fatty Acids
• • Take Vitamin E as Gamma-Tocopherol
• Nutritional Support for Neurotransmitters
• • Serotonin
• • • Iron
• • • Vitamin B-6
• • • 5-Hydroxytryptophan and Tryptophan
• • Norepinephrine and Dopamine
• • Acetylcholine
• • • Phosphatidylserine
• • • Acetyl-L-carnitine
• • • Huperzine-A
• Change from the Ground Floor On Up
References
About the Authors
September 30, 2020
There aren't any new concepts in this book, but I like the way ideas are presented, and the writing is pleasant and soothing in an almost poetic way. I also like that there is a section about communication and assertiveness, because I often struggle with reconciling compassion and acceptance with conflict and difficult communication.
April 25, 2020
Anyone who starts out in contemplative meditation can attest to the often immediate rewards of increased awareness and insight but also to the challenges involved in achieving lasting states of greater virtue, mindfulness and wisdom. Understanding how the physical brain works with the higher spiritual and contemplative states of consciousness can only increase awareness and development. This book is one of the better attempts at looking at how neuroscience is only confirming what the contemplatives have said for thousands of years.
Combining the science with the contemplative helps us see why the path can be so challenging yet also provides hope in that both the physical and the spiritual follow the same patterns of reality. The best gains are usually not immediate. Over the past few decades it has been show that the brain can be changed - it does have the feature of neuroplasticity and can exhibit new patterns - and these patterns can be changed within and by choice. Yet these neural connections and patterns are normally the strongest through gradual development, habits, new patterns of thought and associations that are incremental over time. Some reflection and awareness will show that in nearly every area of life we seem to grow in particular directions. It can take you a while to "get into" a new book, appreciate a different kind of music or learn a new skill. But once you do, a whole new world opens up and your patterns of thought, interests and motivations seem to find new areas of focus and natural direction. These neural grooves or roads are developed and made more "permanent" through the thoughts we have.
Concentration of the mind through contemplative practice helps to construct these neural roads and pathways and most importantly gives us greater control over the kinds of pathways we want to construct in the first place. Being kind and compassionate and aware that this is all an ongoing process of development is critically important as well as knowing that the slow changes will be the strongest and lead to the greatest personal improvement.
Combining the science with the contemplative helps us see why the path can be so challenging yet also provides hope in that both the physical and the spiritual follow the same patterns of reality. The best gains are usually not immediate. Over the past few decades it has been show that the brain can be changed - it does have the feature of neuroplasticity and can exhibit new patterns - and these patterns can be changed within and by choice. Yet these neural connections and patterns are normally the strongest through gradual development, habits, new patterns of thought and associations that are incremental over time. Some reflection and awareness will show that in nearly every area of life we seem to grow in particular directions. It can take you a while to "get into" a new book, appreciate a different kind of music or learn a new skill. But once you do, a whole new world opens up and your patterns of thought, interests and motivations seem to find new areas of focus and natural direction. These neural grooves or roads are developed and made more "permanent" through the thoughts we have.
Concentration of the mind through contemplative practice helps to construct these neural roads and pathways and most importantly gives us greater control over the kinds of pathways we want to construct in the first place. Being kind and compassionate and aware that this is all an ongoing process of development is critically important as well as knowing that the slow changes will be the strongest and lead to the greatest personal improvement.
June 3, 2019
อ่านหนังสือธรรมะแนวหลุดพ้น จะทราบว่าเน้นสติรู้กายใจ ในปัจจุบันขณะ (เจริญสติ)
แต่ทำไมธรรมชาติของมนุษย์จึงหลง และเผลอตลอดเวลา ทั้งคิดไปล่วงหน้า คิดย้อนหลัง นึกภาพอดีต คาดการณ์อนาคต
หนังสือเล่มนี้ตอบโจทย์แบบวิทยาศาสตร์ ทราบการทำงานของสมอง กับธรรมะ ที่เขียนโดยชาวต่างชาติ
หนังสือมีสี่ภาค ภาคแรก และ สุดท้าย พอจะเข้าใจได้ง่าย สองบทตรงกลางอ่านและยังไม่เข้าใจ
ต้องขอขอบคุณผู้แต่งที่เลือกเล่มนี้มาแปล แม้ว่ามีบางส่วนที่ยากไปบ้าง คลุมเคลือนิด เพราะต้องเข้าใจว่า ผู้เขียนเป็นชาวตะวันตก บางศัพท์ก็ใช้ไม่ได้ตรงกับทางพุทธ
แต่ทำไมธรรมชาติของมนุษย์จึงหลง และเผลอตลอดเวลา ทั้งคิดไปล่วงหน้า คิดย้อนหลัง นึกภาพอดีต คาดการณ์อนาคต
หนังสือเล่มนี้ตอบโจทย์แบบวิทยาศาสตร์ ทราบการทำงานของสมอง กับธรรมะ ที่เขียนโดยชาวต่างชาติ
หนังสือมีสี่ภาค ภาคแรก และ สุดท้าย พอจะเข้าใจได้ง่าย สองบทตรงกลางอ่านและยังไม่เข้าใจ
ต้องขอขอบคุณผู้แต่งที่เลือกเล่มนี้มาแปล แม้ว่ามีบางส่วนที่ยากไปบ้าง คลุมเคลือนิด เพราะต้องเข้าใจว่า ผู้เขียนเป็นชาวตะวันตก บางศัพท์ก็ใช้ไม่ได้ตรงกับทางพุทธ
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