Default mode and executive network link

Episode Highlights:

1. Small doses make a difference. Even a few mindful minutes a day can reshape the brain. Recent MRI research shows that short, consistent practice can lead to measurable structural changes in the brain in just four weeks.

2. Consistency matters more than duration. Across studies from 2003 to today, longer sessions didn’t necessarily lead to better outcomes. What really counts is showing up — the rhythm of practice, not the clock.

3. “Short times, many times.” Ancient manuals never mention minutes or hours. They emphasize moments of awareness scattered through daily life: a breath before speaking, a feeling of compassion, a few conscious steps.

4. End on a good note. Don’t push through fatigue. When your practice feels alive or clear, stop there. Ending while it feels good builds a natural desire to return.

5. Begin and end with aspiration. A simple intention — “May this be of benefit to others” — frames the mind in a positive way. Ending with that same wish creates a lasting imprint, consistent with psychologist Daniel Kahneman’s “peak-end rule.”

6. Friendship over force. Meditation isn’t about grinding it out. As Richie puts it, “Make friends with your mind. Don’t treat it as something to struggle against.”

7. The most important practice is the one you’ll actually do. It doesn’t require perfect silence or long retreats — just the willingness to pause and come home to awareness, again and again.

We’d love to hear from you:How much meditation feels “enough” for you?What helps you stay consistent, and what does friendship with your own mind look like in daily life?

Share your reflections in the comments.

Warmly,

Cort & Richie

Chapter List:

0:00 – Intro: What is the “dosage” of meditation?1:00 – The myth of ideal conditions for practice3:00 – Richie on early research: the 2003 immune system study6:00 – What the science shows about minutes vs. outcomes9:00 – App-based meditation and real-world data11:00 – Does practicing longer make a difference? Not necessarily13:00 – “Momentary assessments” — why timing of measurement matters14:00 – New research: brain changes after short daily practice16:00 – How meditation reshapes the prefrontal cortex and default mode network19:00 – Classical wisdom: no mention of minutes, only “short times, many times”21:00 – The importance of ending on a good note23:00 – Making friends with your mind instead of forcing it25:00 – Beginning and ending with aspiration28:00 – Danny Kahneman’s peak-end rule and meditation30:00 – Why intention and inspiration matter more than duration32:00 – Richie on how his personal practice evolved35:00 – Meditation in everyday life — airports, flights, and love meditations36:30 – What really matters: motivation, kindness, and consistency37:30 – Closing reflections and takeaways

Reference notes:

* Explore the Healthy Minds Program app referenced in the discussion

Recent Posts:

In case you missed it, check out recent posts on the topic of Meditation Dosage and use of Meditation Apps here:

From the Archives:

Do you have topics you would like to see in future posts, suggestions for features, or areas of improvement? We would love to hear from you HERE!

This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit dharmalabco.substack.com/subscribe