DL Ep. 13: The Neuroscience of Being - Turning Anxiety into Insight

What does it mean to simply be?

In this episode of Dharma Lab, we explore the neuroscience and contemplative practice of being — that effortless, natural presence that can transform anxiety into insight and turn ordinary moments into gateways of creativity.

Fresh from Richie’s trip to India and a meeting with His Holiness the Dalai Lama, we sit down for a free-flowing, unrehearsed conversation that bridges ancient meditation wisdom and cutting-edge brain science. Together, we explore:

* The difference between doing and being — and why it’s not either/or

* How effortlessness, presence, and naturalness create inner freedom

* What happens in the brain when the prefrontal cortex “goes offline”

* Why even short daily meditations can change brain structure

* How releasing control and predictive loops unlocks creativity

* Practical ways to drop into being throughout your day

Discussion Highlights

The continuum of being and doing:Being and doing aren’t opposites. We move along a spectrum — moments of effort give way to moments of openness. Meditation helps us recognize and expand those natural gaps.

Effortlessness and the brain:When the mind lets go of control, the prefrontal cortex — the “executive” part of the brain — briefly goes offline. Advanced meditators show this pattern: they shift attention effortlessly, without strain or mental effort.

Creativity through presence:True creativity arises not from trying harder, but from relaxing the constraints of thought. As Richie notes, “When we stop directing our thoughts, the mind becomes more flexible — and novel insights can emerge.”

The modern predicament of too much information:We look at how our minds are flooded with information from the moment we wake up. Just as too much food overwhelms the body, too much information overwhelms the mind. True rest requires more than physical stillness. It asks for mental space, time without constant input from phones, news, or endless tasks. Finding that space to simply be gives our minds room to digest and renew.

Three Ingredients of Being: Effortlessness, Presence, and Naturalness

* Effortlessness: releasing mental control so the mind can rest naturally.

* Presence: staying aware without suppressing thoughts.

* Naturalness: allowing experience to unfold without interference.

When these come together, they create the conditions for insight, creativity, and emotional healing.

New research on structural brain changes from meditation:Even a few minutes of daily meditation can change the brain. Richie shares unpublished findings showing increased structural connectivity — literally new wiring — after just one month of brief practice.

Practical wisdom:We share ways to weave being into everyday life: in the gaps between meetings, while waiting in line, or simply resting for a few seconds with eyes open.What we call micro-doses of being: simple, effortless pauses that reconnect us to awareness.

We’d love to hear from you:

* When do you find yourself shifting from doing to being?

* How can you create small pauses in your day to let the mind rest?

* What do you notice when you stop trying to manage your experience and simply let awareness be as it is?

Share your reflections in the comments.

Warmly,

Cort & Richie

Chapter List:

00:00 – Opening reflections: The art of effortless presence01:01 – Richie returns from India & meeting His Holiness the Dalai Lama01:50 – Introducing “the neuroscience of being”03:25 – What happens in the brain when we shift from doing to being?04:00 – Being vs. doing: a continuum, not opposites05:30 – Creativity and releasing mental constraints08:00 – Physical stillness vs. mental stillness10:00 – The modern predicament: information overload13:00 – The “information diet” and its effects on the mind14:10 – Three ingredients of being: effortlessness, presence, and naturalness15:20 – Effortlessness: letting go of control16:10 – What happens when the prefrontal cortex goes offline17:05 – Meditation expertise and the U-shaped curve20:00 – Novices, intermediates, and Olympians of meditation22:00 – Effortless attention and stable awareness23:20 – Training the quality of effortlessness24:50 – Presence: awareness without distraction26:00 – Thoughts are allowed – not suppressed27:00 – Creativity and novelty emerging from open awareness29:00 – The candle flame of insight metaphor30:00 – Brain network connectivity and meditation research33:00 – New Healthy Minds data: structural brain changes in one month35:00 – “It’s easier than you think” – why short practice still matters36:20 – The third element: naturalness or non-fabrication38:00 – Healing through allowing and non-interference39:00 – The brain as a prediction machine41:00 – Breaking predictive loops & spontaneous flexibility43:00 – Why research on “being” is still new43:20 – Practical ways to integrate being into daily life44:00 – Cort’s unplugging rituals and micro-pauses45:00 – Richie’s interstitial moments of awareness46:00 – The self-illuminating mind47:00 – The “bardo” or gap between activities49:00 – Don’t fill the gaps – the practice of pausing49:30 – Micro-doses of being throughout your day49:50 – Closing reflections and gratitude

Ref notes: Explore the Healthy Minds program

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