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How the brains of master meditators change

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May 30, 2019

Guest

Richie Davidson

Richie Davidson, founder of the Center for Healthy Minds and a pioneer in studying meditation, shares his profound insights into how meditation transforms the brain. He discusses the varying impacts of different meditation styles, comparable to how distinct sports shape our bodies. Davidson emphasizes the importance of ethical frameworks in meditation, compares it with psychedelic experiences, and highlights how master meditators cultivate deep emotional resilience and warmth. He also shares recommended readings for those embarking on their meditation journeys.

01:10:40

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insights

INSIGHT

Stimulus-Driven Attention

Our attention is increasingly captured by external stimuli rather than directed intentionally.
This "stimulus-driven attention" resembles a rudderless sailboat on a turbulent ocean.

insights

INSIGHT

Brain Circuitry of Attention

Different brain circuits are used for voluntary attention versus stimulus-driven attention.
If voluntary attention is not exercised, these circuits can atrophy like unused muscles.

insights

INSIGHT

Initial Interest in Meditation

Davidson's initial interest in meditation stemmed from observing practitioners' demeanor.
He was drawn to their warmth, generosity, and presence, qualities he sought to understand.

Get the Snipd Podcast app to discover more snips from this episode

Navigating Attention in a Distracted World

03:12 • 5min

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Cultivating Attention Through Meditation

08:00 • 23min

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Exploring Meditation Practices and Self-Reflection

30:52 • 6min

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Meditation, Pain, and the Brain

36:43 • 14min

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The Impact of Meditation Duration and Practice Style

51:11 • 2min

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Mindfulness Beyond Optimization

53:06 • 15min

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Guiding Literature for Meditation Practitioners

01:07:51 • 3min

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Compassion in Exile

The Story of the 14th Dalai Lama

Mickey Lemle

The documentary 'Compassion in Exile' provides an intimate portrait of Tenzin Gyatso, the 14th Dalai Lama of Tibet. It explores his life story, including his non-violent struggle for the plight of his people and the preservation of Tibetan culture and religion. The film features historic footage and personal insights from the Dalai Lama himself.

Youngi Mingor Rinpoche

In "The Joy of Living," Youngi Mingor Rinpoche offers a practical guide to cultivating inner peace and awareness. The book emphasizes the importance of mindfulness in daily life, guiding readers to observe their thoughts, emotions, and bodily sensations without judgment. Rinpoche's teachings draw on the rich tradition of Tibetan Buddhism, providing a framework for understanding the nature of suffering and the path to liberation. Through various meditation techniques and insightful reflections, the book empowers readers to transform their relationship with themselves and the world around them, leading to a more joyful and fulfilling life. The book's emphasis on self-awareness and acceptance resonates with readers seeking a path to inner peace and personal growth. The teachings are presented in a clear and accessible manner, making them applicable to individuals from diverse backgrounds and spiritual experiences.

Why Zebras Don't Get Ulcers

Robert Sapolsky

In this book, Robert M. Sapolsky delves into the fascinating world of stress and its impact on our bodies. He explains why zebras, unlike humans, rarely suffer from stress-related illnesses. Sapolsky combines cutting-edge research with practical advice and engaging anecdotes to illustrate how prolonged stress can cause or intensify a range of physical and mental afflictions, including depression, ulcers, colitis, and heart disease. The book also provides essential guidance on managing stress responses and offers new insights into how stress affects sleep, addiction, anxiety, and personality disorders.

In Love with the World

A Monk's Journey Through the Bardos of Living and Dying

Yongey Mingyur Rinpoche

Helen Tworkov

In this book, Yongey Mingyur Rinpoche recounts his journey as a Tibetan monk who left his protected monastic life to live as a wandering beggar. He describes his experiences navigating the harsh realities of street life, including near-death encounters, and how he applied Buddhist teachings to overcome fear and attachment. The book delves into Tibetan Buddhist practices such as recognizing impermanence, cultivating compassion, and experiencing the bardos (transitional states between life and death). Through his story, Rinpoche illustrates the importance of letting go of attachments and finding love and acceptance in the present moment.

10% Happier

Dan Harris

In '10% Happier,' Dan Harris shares his personal journey of discovering the benefits of meditation. Initially a skeptic, Harris, a news anchor, found himself on a path of self-discovery after a nationally televised panic attack. He delves into the world of spirituality and self-help, encountering various figures including brain scientists, CEOs, and spiritual leaders. The book explores how meditation can reduce stress, improve focus, and enhance overall well-being without compromising one's ambition or edge. Harris emphasizes the importance of mindfulness in making one more resilient and better equipped to handle life's challenges, though it does not eliminate problems entirely.

How to Change

The Science of Getting from Where You Are to Where You Want to Be

Katy Milkman

In this ground-breaking book, Katy Milkman reveals a proven path to help readers move from where they are to where they want to be. Drawing on her original research and the work of her world-renowned scientific collaborators, Milkman shares strategic methods for identifying and overcoming common barriers to change, such as impulsivity, procrastination, and forgetfulness. The book offers innovative approaches like 'temptation bundling,' using timely reminders, and creating 'set-it-and-forget-it systems' to make change more achievable. It emphasizes the importance of tailoring solutions to specific roadblocks and using science to stack the deck in favor of successful change.

Altered Traits

Science Reveals How Meditation Changes Your Mind, Brain, and Body

Richard J. Davidson

Daniel Goleman

In 'Altered Traits,' Daniel Goleman and Richard J. Davidson delve into the scientific research behind meditation, highlighting its ability to alter personality traits and benefit both mind and body. The book distinguishes between 'altered states' of consciousness during meditation and 'altered traits,' which are lasting psychological changes. It discusses various levels of meditation practice, from beginner to 'Olympic-level' meditators, and presents findings from over 6,000 scientific studies, focusing on those that meet high methodological standards. The authors explain how meditation can reduce stress, improve emotional health, enhance focus, and even change brain pathways, leading to more equanimity and compassion.

The principles of psychology

William James

Published in 1890, 'The Principles of Psychology' is a two-volume work that lays the groundwork for understanding psychological phenomena through a scientific lens. William James discusses the relationship between mental processes and their underlying physical conditions, introducing key concepts such as the 'stream of consciousness,' the James–Lange theory of emotion, the importance of habit, and the concept of will. The book is based on James's classroom lessons and avoids metaphysical explanations, focusing instead on empirical observations and physiological processes. It has been influential in shaping the field of psychology and continues to be relevant today.

Richie Davidson has spent a lifetime studying meditation. He’s studied it as a practitioner, sitting daily, going on retreats, and learning under masters. And he’s pioneered the study of it as a scientist, working with the Dalai Lama to bring master meditators into his lab at the University of Wisconsin and quantifying the way thousands of hours of meditation changed their brains.

The word “meditation,” Davidson is quick to note, is akin to the word “sports”: It describes a huge range of pursuits. And what he’s found is that different types of meditation do very different things to your brain, just as different sports trigger different changes in your body.

This is a conversation about what those brain changes are, and what they mean for the rest of us. We discuss the forms of meditation Westerners rarely hear about, the differences between meditative and psychedelic states, the Dalai Lama’s personality, why elite meditators end up warmhearted and joyous rather than cold and detached, whether there’s more value to meditating daily or going on occasional retreats, what happens when you sever meditation from the ethical frameworks it evolved in, and much more.

Book recommendations:

Freedom in Exile: The Autobiography of the Dalai Lama by Dalai Lama

The Principles of Psychology by William James

In Love With the World: A Monk's Journey Through the Bardos of Living and Dying by Yongey Mingyur Rinpoche

The Joy of Living: Unlocking the Secret and Science of Happinessby Yongey Mingyur Rinpoche

10% Happierby Dan Harris

The Mind Illuminated: A Complete Meditation Guideby John Yates

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