DL Ep. 31: Your Brain Is a Storyteller

We often think of gratitude as a response to something good happening. But it’s also a skill we can practice. In this episode of Dharma Lab, Cortland Dahl and Richie Davidson explore how to notice and savor everyday moments of gratitude, and extend that appreciation to people we find difficult. They discuss research by psychologist Sonja Lyubomirsky and her colleagues on why writing a gratitude letter can be especially powerful, and share small practices they use in their own lives. Enjoy! Sources: Regan, A., Walsh, L. C., & Lyubomirsky, S. (2023). Are Some Ways of Expressing Gratitude More Beneficial Than Others? Results From a Randomized Controlled Experiment. Affective Science, 4(1), 72–81. https://doi.org/10.1007/s42761-022-00160-3 Watch on YouTube; Listen on Spotify or Apple Podcasts. If these conversations are useful, please consider subscribing to our YouTube channel. Episode Companion Flashcards: Upcoming Events: * The Restless Mind — November: A gifted online week from Dharma Lab and ServiceSpace, November 15–21, exploring how to meet everyday stress, distraction, and overwhelm with greater clarity and ease. Bringing together ancient wisdom and modern neuroscience, the week features leading contemplatives and researchers including Robert Sapolsky, Laurie Santos, Mingyur Rinpoche, Judson Brewer, Sharon Salzberg, Martin Picard, Cortland Dahl, and Richard Davidson. Learn more / register In This Episode: 00:00 — Gratitude Is a Skill: A Preview01:12 — Welcome: A Celebration of Richie03:16 — What It Feels Like to Receive Gratitude07:56 — How Gratitude Spreads10:10 — Making Space for Appreciation11:16 — The Science of Training Gratitude13:57 — Why Writing a Gratitude Letter Helps15:12 — How to Practice: Start Where It’s Easy18:09 — Everyday Gratitude: A Moment with a Stranger19:54 — Recognizing and Savoring Gratitude22:22 — What Happens in the Brain?24:40 — The Insula and Feeling Gratitude in the Body27:11 — Why Expressing Gratitude Benefits You, Too28:56 — Intentional Practice: What Science Has Yet to Establish30:56 — Extending Gratitude Beyond Your Inner Circle32:19 — Gratitude Toward Difficult People36:10 — Richie’s Practice: Appreciation, Emails, and Constructive Feedback40:03 — Cort’s Practice: Finding Appreciation in Ordinary Things41:53 — Three Things: A Gratitude Ritual Before Bed43:11 — Closing Gratitude Written transcript for those who prefer to read: 00:00 — Gratitude Is a Skill: A Preview Richie: Her work really convincingly shows that gratitude can be trained, that you can improve this by engaging in various intentional exercises to cultivate gratitude. And when you do that, it improves well-being more generally. Cort: The thing that I’ll always remember is an instruction I got from Mingyur Rinpoche. When he was teaching appreciation as a meditative practice, he was talking about these very mundane things. Like you can even start with yourself, just appreciate the fact that you brush your teeth, appreciate that you got out of bed in the morning. And I thought, “Rinpoche, come on.” It felt so mundane. I wanted some mind-blowing, transcendent experience or something. Cort: But when I practiced it, I realized actually that is precisely the power of it, because then it is everywhere. If you just get used to noticing that, that is the profundity of it. It’s just that it’s all around you. 01:12 — Welcome: A Celebration of Richie Cort: Welcome everyone to another episode of Dharma Lab. I am Cortland Dahl, your host, along with my co-host and dear friend and Dharma brother and world-renowned neuroscientist, Dr. Richie Davidson. Today we would talk about appreciation and gratitude, which is a very, very timely topic for us because we just came off a couple days where I would say in my entire life, actually, I’ve never had a few days that were so infused with gratitude. And the cause for that was Richie, actually. Some students of Richie from decades back made a plan actually years ago. I got an email actually two years a

This is a free preview of a paid episode. To hear more, visit www.dharmalab.co

In this episode of Dharma Lab, Dr. Cortland Dahl and Dr. Richie Davidson explore how exercising your body can also become a way to train your mind. We asked Richie why exercise supports neuroplasticity, and why a more changeable brain isn’t necessarily a happier one. We also discuss what makes a workout meditation, and share how we bring these practices into our own biking, walking, and yoga routines. Enjoy! Watch on YouTube; Listen on Spotify or Apple Podcasts. If these conversations are useful, please consider subscribing to our YouTube channel. Episode Companion Flashcards: Upcoming Events: * From Doing to Being: Effortless Meditation & the Lost Art of Doing Less with Dr. Cortland Dahl and Kasumi Kato, October 9–11 at Omega Institute in Rhinebeck, NY. This is an independent Omega Institute program and is not affiliated with Dharma Lab. Learn more / register * Quiet the Restless Mind — November: A gifted online week from Dharma Lab and ServiceSpace, November 15–21, exploring how to meet everyday stress, distraction, and overwhelm with greater clarity and ease. Bringing together ancient wisdom and modern neuroscience, the week features leading contemplatives and researchers including Robert Sapolsky, Laurie Santos, Mingyur Rinpoche, Judson Brewer, Sharon Salzberg, Martin Picard, Cortland Dahl, and Richard Davidson. Learn more / register In This Episode: 00:00 Intro - Is your workout really meditation?01:15 Training body and mind together03:05 Is exercise really meditation?07:51 Why intention matters11:29 Flow versus meditation13:19 Exercise and neuroplasticity16:19 Should you meditate during or after exercise?20:25 Can movement make meditation easier?24:14 How Richie practices while cycling27:26 Cort’s practice: Yoga, jogging, and attention32:12 Interval training for the mind33:32 What the research tells us so far Written transcript for those who prefer to read: 00:00 Intro - Is your workout really meditation? Richie: What I often hear when I give public talks, people often raise their hand and say, my jog is my meditation, or my bicycle ride is my meditation. And my response to that is always, well, maybe, but not necessarily. Cort: It’s not just that your mind was a little more clear or a little more peaceful while you were exercising. In fact, actually that I would say is not at all the deciding point about whether it would or would not be meditation, but rather it’s that you’re doing something very intentional with your mind. You’re training your mind very consciously and very intentionally. So the promise of this all is that you basically can train your mind at the exact same time you’re exercising your body. And not only do you get the benefits of each of those individually, there’s at least the potential that there’s a synergistic benefit that’s greater than the sum of the parts. 01:15 Training body and mind together Cort: Welcome everyone. I am Cortland Dahl, and I’m here with my dear friend and Dharma brother, Dr. Richard Davidson, who of course we all call Richie, one of the most eminent and respected neuroscientists on the planet. And today we’re going to discuss how we can train our minds in the same way that we train our bodies, and especially that we can do this at the same time. So there’s some really interesting science here, but before we get there, I just want to share my own personal experience, which is I’ve been meditating for more than 30, well, more than well over three decades, probably about 35 years or so. And of course, sitting meditation is super important for me. But I noticed at a certain point that bringing meditation into my exercise routine actually has been incredibly powerful. And in some respects, I feel like some of the best meditations I have are when I’m jogging, for example. In the early days, I did yoga every day. I was Kind of very diligently had a yoga routine up until my son was born, and that kind of fell by the wayside. But I was really doing, I was really meditating as part of my

In this episode of Dharma Lab, Cortland Dahl and Richard Davidson unpack the difference between experiential fusion, being so absorbed in an experience that awareness narrows, and meta-awareness, the capacity to know what your mind is doing while you’re doing it. They explore why activities like movies, video games, rock climbing, Sudoku, and even doomscrolling can feel good in the moment, how they temporarily suppress the brain’s default mode, and why that does not necessarily translate into lasting change. They also discuss whether meta-awareness actually adds something to positive experiences, how it may increase cognitive and emotional flexibility, and a few simple ways to practice it in everyday life. Enjoy! Watch on YouTube; Listen on Spotify or Apple Podcasts. If these conversations are useful, please consider subscribing to our YouTube channel. Episode Companion Flashcards Upcoming Events: * From Doing to Being: Effortless Meditation & the Lost Art of Doing Less with Dr. Cortland Dahl and Kasumi Kato, October 9–11 at Omega Institute in Rhinebeck, NY. This is an independent Omega Institute program and is not affiliated with Dharma Lab. Learn more / register * Quiet the Restless Mind — A gifted online week from Dharma Lab and ServiceSpace, November 15–21, exploring chronic stress and human flourishing through ancient wisdom and modern neuroscience, with leading contemplatives and researchers including Robert Sapolsky, Laurie Santos, Mingyur Rinpoche, Judson Brewer, Sharon Salzberg, Martin Picard, Cortland Dahl, and Richard Davidson. Learn more / register In This Episode: 00:00 Intro: Is It Good to Be Lost?01:17 Experiential Fusion vs. Meta-Awareness02:29 What Is Experiential Fusion?04:55 What Is Meta-Awareness?06:45 Why Being “Lost” Can Feel Good09:09 The Default Mode Network and Temporary Relief11:34 What Meta-Awareness Adds13:21 Flexibility, Attention, and the Ability to Disengage14:17 Responding Instead of Reacting16:53 Can Startle Reveal Meta-Awareness?19:39 Ancient Meditation Instructions for Meta-Awareness21:11 How to Practice Meta-Awareness in Daily Life Written transcript for those who prefer to read: 00:00 Intro: Is It Good to Be Lost? Cort: We don’t like to ruminate. It’s a deeply unpleasant experience. But isn’t it good to be lost? What’s the problem with being absorbed in a good book or a movie? And would it be better if we had meta-awareness? Does that add anything in a moment like that? Richie: My view of this is that it feels transiently good. In the movie theater or doing Sudoku, when it ends, we go back to our neurotic self and the default mode of the brain comes roaring back. And so it’s a transient state. Meta-awareness is very helpful, I think, in disengaging our attention and enabling us to be flexible. 01:17 Experiential Fusion vs. Meta-Awareness Cort: Welcome everyone to another episode of Dharma Lab. I’m Cortland Dahl. I’m here with eminent neuroscientist, And we wanted to talk today about a really important question that you and no one else has ever asked, which is what is the difference between meta awareness and experiential fusion? And I guarantee that although you have not asked that question and probably nobody has ever asked that question, it is one of the most important questions you could ask because it has massive implications for mental health, for emotional well-being, and even for physical health. So these are two terms that we use a lot in our research. We publish papers that are defining these and have been exploring ways to measure them, but they’re just very central to a lot of the work that we do on human flourishing. So why don’t we just start off with, I think, the one that most of us are more familiar with, Richie, and maybe you can... Give some practical examples and share your own insights on this, but that would be experiential fusion. This is, I think, where a lot of us live our lives. So what is this and why should people care? Why is this so important? 02:29 What Is Expe

This is a free preview of a paid episode. To hear more, visit www.dharmalab.co