<ul><li>Whose Brain Is It, Anyway? </li></ul><ul><li>Rick Hanson, Ph.D. </li></ul><ul><li>The Wellspring Institute </li></...
About This Talk  <ul><li>How your brain works </li></ul><ul><li>Why that matters </li></ul><ul><li>What you can do about i...
A Schematic Neuron
Your Amazing Brain   <ul><li>Major Features </li></ul><ul><li>Size: </li></ul><ul><ul><li>3 pounds of tofu-like tissue </l...
First Fact about Your Brain   <ul><li>As your brain changes, your mind changes . </li></ul>
Second Fact about Your Brain   <ul><li>As your mind changes, your brain changes .  </li></ul><ul><li>Immaterial mental act...
The Rewards of Love
<ul><li>Pain network: Dorsal anterior cingulate cortex (dACC), insula (Ins), somatosensory cortex (SSC), thalamus (Thal), ...
Paying Attention
<ul><li>Brain activations of “selfing” - Gillihan, et al., Psych Bulletin, 1/2005 </li></ul>
(adapted from) M. T.  Alkire et al.,  Science  322, 876-880 (2008)  Key Brain Areas for Consciousness
Mental Activity Shapes Neural Structure   <ul><li>What you think and feel changes your brain  in numerous ways:  </li></ul...
<ul><li>Lazar, et al. 2005.  </li></ul><ul><li>Meditation  </li></ul><ul><li>experience is  </li></ul><ul><li>associated <...
<ul><li>The education of attention  </li></ul><ul><li>would be an education  par   excellence . </li></ul><ul><li>William ...
“ A Spotlight on Speed”  <ul><li>Attention: </li></ul><ul><ul><li>Like a spotlight: Illuminates what it shows. </li></ul><...
Physical Effects of Chronic Stress  <ul><li>Elevated stress hormones, including cortisol and adrenaline </li></ul><ul><li>...
<ul><li>Your experience  matters .  </li></ul><ul><li>Both for how it feels in the moment and for the lasting residues it ...
Third Fact about Your Brain   <ul><li>You can use your mind  </li></ul><ul><li>to change your brain  </li></ul><ul><li>to ...
What about the Caveman Brain?
Evolution Grinding Away   <ul><li>3.5 billion years of life on this planet </li></ul><ul><li>600 million years of multi-ce...
Evolutionary History <ul><li>The Triune Brain </li></ul>
The Negativity Bias   <ul><li>In evolution, threats had more impact on survival than opportunities.  </li></ul><ul><ul><li...
How to Take in the Good <ul><li>1. Look for positive  facts  and let them become positive  experiences .  </li></ul><ul><l...
Kinds of “Good” to Take in <ul><li>Things are alright; nothing is wrong; there is no threat </li></ul><ul><li>The good fee...
<ul><li>The good life, as I conceive it, is a happy life.  </li></ul><ul><li>I do not mean that if you are good you will b...
Being for Yourself <ul><li>Who is the one person in the world you have the greatest power over?  </li></ul><ul><li>It’s yo...
How to Take Good Care of Your Brain <ul><li>Take in good experiences as the day goes on. </li></ul><ul><li>Count your bles...
Great Books <ul><li>Begley. S. 2007.  Train Your Mind, Change Your Brain: How a New Science Reveals Our Extraordinary Pote...
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Whose Brain Is It, Anyway? Part I - Rick Hanson, PhD

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Talk given at Hampton Boys School, London, England.

* How your brain works
* Why that matters
* What you can do about it

More resources, freely offered at http://www.rickhanson.net

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Whose Brain Is It, Anyway? Part I - Rick Hanson, PhD

  1. 1. <ul><li>Whose Brain Is It, Anyway? </li></ul><ul><li>Rick Hanson, Ph.D. </li></ul><ul><li>The Wellspring Institute </li></ul><ul><li>For Neuroscience and Contemplative Wisdom </li></ul><ul><li>www.WiseBrain.org </li></ul><ul><li>www.RickHanson.net </li></ul><ul><li>[email_address] </li></ul>
  2. 2. About This Talk <ul><li>How your brain works </li></ul><ul><li>Why that matters </li></ul><ul><li>What you can do about it </li></ul>
  3. 3. A Schematic Neuron
  4. 4. Your Amazing Brain <ul><li>Major Features </li></ul><ul><li>Size: </li></ul><ul><ul><li>3 pounds of tofu-like tissue </li></ul></ul><ul><ul><li>1.1 trillion brain cells </li></ul></ul><ul><ul><li>100 billion &quot;gray matter&quot; neurons </li></ul></ul><ul><li>Activity: </li></ul><ul><ul><li>Always on 24/7/365 - Instant access to information on demand </li></ul></ul><ul><ul><li>20-25% of blood flow, oxygen, and glucose </li></ul></ul><ul><li>Speed: </li></ul><ul><ul><li>Neurons firing around 5 to 50 times a second (or faster) </li></ul></ul><ul><ul><li>Signals crossing your brain in a tenth or hundredth of a second </li></ul></ul><ul><li>Connectivity: </li></ul><ul><ul><li>A typical neuron connects with about 5000 neurons, giving you five hundred trillion synapses. </li></ul></ul><ul><ul><li>During one breath, a quadrillion-plus signals coursed through your head. </li></ul></ul>
  5. 5. First Fact about Your Brain <ul><li>As your brain changes, your mind changes . </li></ul>
  6. 6. Second Fact about Your Brain <ul><li>As your mind changes, your brain changes . </li></ul><ul><li>Immaterial mental activity maps to material neural activity. </li></ul><ul><li>This produces temporary changes in your brain and lasting ones. </li></ul><ul><li>Temporary changes include: </li></ul><ul><ul><li>Alterations in brainwaves (= changes in the firing patterns of synchronized neurons) </li></ul></ul><ul><ul><li>Increased or decreased use of oxygen and glucose </li></ul></ul><ul><ul><li>Ebbs and flows of neurochemicals </li></ul></ul>
  7. 7. The Rewards of Love
  8. 8. <ul><li>Pain network: Dorsal anterior cingulate cortex (dACC), insula (Ins), somatosensory cortex (SSC), thalamus (Thal), and periaqueductal gray (PAG). </li></ul><ul><li>Reward network: Ventral tegmental area (VTA), ventral striatum (VS), ventromedial prefrontal cortex (VMPFC), and amygdala (Amyg). </li></ul><ul><li>K. Sutliff, in Lieberman & Eisenberger, 2009, Science , 323:890-891 </li></ul>
  9. 9. Paying Attention
  10. 10. <ul><li>Brain activations of “selfing” - Gillihan, et al., Psych Bulletin, 1/2005 </li></ul>
  11. 11. (adapted from) M. T. Alkire et al., Science 322, 876-880 (2008) Key Brain Areas for Consciousness
  12. 12. Mental Activity Shapes Neural Structure <ul><li>What you think and feel changes your brain in numerous ways: </li></ul><ul><ul><li>Increased blood/nutrient flow to active regions </li></ul></ul><ul><ul><li>“ Neurons that fire together wire together.” </li></ul></ul><ul><ul><ul><li>Increasing excitability of active neurons </li></ul></ul></ul><ul><ul><ul><li>Strengthening existing synapses </li></ul></ul></ul><ul><ul><ul><li>Building new synapses; thickening your cortex </li></ul></ul></ul><ul><ul><ul><li>Neuronal “pruning” - “use it or lose it” </li></ul></ul></ul><ul><li>What flows through your mind sculpts your brain. </li></ul>
  13. 13. <ul><li>Lazar, et al. 2005. </li></ul><ul><li>Meditation </li></ul><ul><li>experience is </li></ul><ul><li>associated </li></ul><ul><li>with increased </li></ul><ul><li>cortical thickness. </li></ul><ul><li>Neuroreport , 16, </li></ul><ul><li>1893-1897. </li></ul>
  14. 14. <ul><li>The education of attention </li></ul><ul><li>would be an education par excellence . </li></ul><ul><li>William James </li></ul>
  15. 15. “ A Spotlight on Speed” <ul><li>Attention: </li></ul><ul><ul><li>Like a spotlight: Illuminates what it shows. </li></ul></ul><ul><ul><li>Like a vacuum cleaner: Sucks its contents into your brain. </li></ul></ul><ul><ul><li>Controlling attention is a fundamental way to shape your brain - and therefore your life over time. </li></ul></ul><ul><li>Most people have poor control of their “spotlight.” </li></ul><ul><li>Meditation is the preeminent training of attention. </li></ul><ul><li>Benefits of attention training: </li></ul><ul><ul><li>Academic performance </li></ul></ul><ul><ul><li>Sports and music </li></ul></ul><ul><ul><li>Emotional well-being </li></ul></ul>
  16. 16. Physical Effects of Chronic Stress <ul><li>Elevated stress hormones, including cortisol and adrenaline </li></ul><ul><li>Weakened immune function </li></ul><ul><li>Impaired digestion </li></ul><ul><li>Lowered reproductive hormones </li></ul>
  17. 17. <ul><li>Your experience matters . </li></ul><ul><li>Both for how it feels in the moment and for the lasting residues it leaves behind, woven into the fabric of your brain and your self. </li></ul>
  18. 18. Third Fact about Your Brain <ul><li>You can use your mind </li></ul><ul><li>to change your brain </li></ul><ul><li>to change your mind </li></ul><ul><li>for the better . </li></ul>
  19. 19. What about the Caveman Brain?
  20. 20. Evolution Grinding Away <ul><li>3.5 billion years of life on this planet </li></ul><ul><li>600 million years of multi-celled animals </li></ul><ul><li>80 million years of mammals </li></ul><ul><li>10 million years of ape-like ancestors </li></ul><ul><li>2.5 million years of stone tool-using relatives </li></ul><ul><li>100,000+ years of our own species </li></ul>
  21. 21. Evolutionary History <ul><li>The Triune Brain </li></ul>
  22. 22. The Negativity Bias <ul><li>In evolution, threats had more impact on survival than opportunities. </li></ul><ul><ul><li>--> Sticks count more than carrots. </li></ul></ul><ul><li>The brain is like Velcro for negative experiences and Teflon for positive ones. </li></ul><ul><li>Consequently, negative trumps positive: </li></ul><ul><ul><li>People will do more to avoid a loss than get a gain. </li></ul></ul><ul><ul><li>Takes five positive interactions to undo a negative one </li></ul></ul>
  23. 23. How to Take in the Good <ul><li>1. Look for positive facts and let them become positive experiences . </li></ul><ul><li>2. Extend the experience in time and space : </li></ul><ul><ul><li>Savor it. </li></ul></ul><ul><ul><li>Encourage it to expand in your body. </li></ul></ul><ul><li>3. Sense that the positive experience is soaking into your brain and body - registering deeply in emotional memory. </li></ul>
  24. 24. Kinds of “Good” to Take in <ul><li>Things are alright; nothing is wrong; there is no threat </li></ul><ul><li>The good feelings that come from being kind, fair, generous </li></ul><ul><li>Small pleasures of ordinary life </li></ul><ul><li>Accomplishments - especially small, everyday ones </li></ul><ul><li>Feeling strong </li></ul><ul><li>Being included, valued, liked, respected, loved by others </li></ul><ul><li>Recognizing your positive character traits </li></ul>
  25. 25. <ul><li>The good life, as I conceive it, is a happy life. </li></ul><ul><li>I do not mean that if you are good you will be happy; I mean that if you are happy you will be good. </li></ul><ul><li>Bertrand Russell </li></ul>
  26. 26. Being for Yourself <ul><li>Who is the one person in the world you have the greatest power over? </li></ul><ul><li>It’s your future self. </li></ul><ul><li>What it will be depends on how you care for it - in lots of little ways every day. </li></ul><ul><li>So take good care of your brain. </li></ul>
  27. 27. How to Take Good Care of Your Brain <ul><li>Take in good experiences as the day goes on. </li></ul><ul><li>Count your blessings at the end of every day. </li></ul><ul><li>Remember: one drink kills 10,000 brain cells. </li></ul><ul><li>Take regular exercise; it builds brain cells. </li></ul><ul><li>Liquidate your brain: it needs lots of water. </li></ul><ul><li>Pactice kindness and generosity: kind people live longer. </li></ul><ul><li>Learn to meditate. </li></ul><ul><li>If you’re having a hard time, talk to someone. </li></ul>
  28. 28. Great Books <ul><li>Begley. S. 2007. Train Your Mind, Change Your Brain: How a New Science Reveals Our Extraordinary Potential to Transform Ourselves . Ballantine. </li></ul><ul><li>Hanson, R. 2009. Buddha’s Brain: The Practical Neuroscience of Happiness, Love, and Wisdom . New Harbinger. </li></ul><ul><li>Johnson, S. 2005. Mind Wide Open: Your Brain and the Neuroscience of Everyday Life . Scribner. </li></ul><ul><li>Kornfield, J. 2009. The Wise Heart: A Guide to the Uiniversal Teachings of Buddhist Psychology . Bantam. </li></ul><ul><li>LeDoux, J. 2003. Synaptic Self: How Our Brains Become Who We Are . Penguin </li></ul><ul><li>Sapolsky, R. 2004. Why Zebras Don’t Get Ulcers . Holt. </li></ul><ul><li>Siegel, D. 2007. The Mindful Brain: Reflection and Attunement in the Cultivation of Well-Being . W. W. Norton & Co. </li></ul><ul><li>Thompson, E. 2007. Mind in Life: Biology, Phenomenology, and the Sciences of Mind . Belknap Press. </li></ul>
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