This document provides a summary of a talk on perspectives on neuroplasticity, the evolution of fear, threat reactivity, taking in the good experiences, internalizing safety, and the neural networks of inner peace. It discusses how neuroscience and contemplative practices can inform each other, and how the mind can be used to change the brain for the better through self-directed neuroplasticity. It explores how our brains evolved a negativity bias due to the importance of avoiding threats to survival, and how this can lead to threat reactivity. It suggests ways to counter this tendency by actively engaging with positive experiences, activating the parasympathetic nervous system, and cultivating a sense of inner peace.
This document discusses how mental activity can physically change the brain through neuroplasticity. It describes the amazing capabilities of the human brain and how contemplative practices like meditation have been shown to alter brain structure and function. The brain naturally settles into a responsive mode of calm, contentment, and caring, but often shifts into a more reactive state of threat, desire, or isolation. Practices like mindfulness, self-compassion, and savoring positive experiences can help activate the brain's responsive mode and improve well-being.
Paper Tiger Paranoia - Rick Hanson, PhDRick Hanson
How the brain’s “negativity bias” makes clients overestimate threats, underestimate opportunities, and underestimate inner and outer resources, leading to anxiety, anger, depression, and conflicts with others – and how to help clients overcome that bias, see the good facts about the others, the world, and themselves, and build resilience for happiness, healthy relationships, and occupational success.
More resources are freely offered at http://www.rickhanson.net.
Self -Directed Neuroplasticity: Using the New Brain Research to Deepen Clinic...Rick Hanson
How mental activity sculpts neural structure; the benefits and pitfalls of integrating neuroscience and psychotherapy; the neural substrates of self-compassion; and how to activate the lateral networks of mindful awareness.
Managing the Caveman Brain in the 21st CenturyRick Hanson
This document summarizes a talk on managing the caveman/cavewoman brain in the 21st century. It discusses perspectives on bringing together neuroscience, psychology and contemplative practice. It then covers topics like the evolving brain, the negativity bias, self-directed neuroplasticity, and coming home to the brain's natural responsive mode. It emphasizes how mindfulness can be used to shape the brain through attention and experience positive emotions and internalize resources in implicit memory. The talk provides strategies for taking in the good and using psychological antidotes to reactive tendencies.
The Promise of Self-Directed NeuroplasticityRick Hanson
The document provides an overview of self-directed neuroplasticity. It discusses how the mind can change the brain through mental activity, producing both temporary and lasting neural changes. It emphasizes that people can use their mind to change their brain for the better by cultivating inner resources like self-goodwill and taking in positive experiences. The document recommends specific techniques for actively engaging with positive experiences to strengthen positive neural pathways.
The Negativity Bias and Taking in the GoodRick Hanson
The brain's evolved bias is like Velcro for negative experiences, but Teflon for positive ones. The unfortunate results include stress and threat reactivity, anxiety, depression, and limited gains in psychotherapy. Happily, through tree steps of mindful attention, we can internalize positive experiences in implicit memory systems, weaving resources for well-being, coping, and kindness into the fabric of the barin and the self.
Neurodharma: Exploring Buddhist Themes in the BrainRick Hanson
The document discusses how exploring Buddhist themes can provide insight into the brain. It summarizes that the brain evolved over millions of years to help organisms survive, but this creates contradictions with the nature of existence that result in ongoing discomfort or "dukkha." However, when not threatened, the brain naturally settles into a responsive mode characterized by calmness, contentment, and caring, which represents its most optimal state. Meditation can help strengthen this natural state of happiness and well-being.
This document discusses how mental activity can physically change the brain through neuroplasticity. It describes the amazing capabilities of the human brain and how contemplative practices like meditation have been shown to alter brain structure and function. The brain naturally settles into a responsive mode of calm, contentment, and caring, but often shifts into a more reactive state of threat, desire, or isolation. Practices like mindfulness, self-compassion, and savoring positive experiences can help activate the brain's responsive mode and improve well-being.
Paper Tiger Paranoia - Rick Hanson, PhDRick Hanson
How the brain’s “negativity bias” makes clients overestimate threats, underestimate opportunities, and underestimate inner and outer resources, leading to anxiety, anger, depression, and conflicts with others – and how to help clients overcome that bias, see the good facts about the others, the world, and themselves, and build resilience for happiness, healthy relationships, and occupational success.
More resources are freely offered at http://www.rickhanson.net.
Self -Directed Neuroplasticity: Using the New Brain Research to Deepen Clinic...Rick Hanson
How mental activity sculpts neural structure; the benefits and pitfalls of integrating neuroscience and psychotherapy; the neural substrates of self-compassion; and how to activate the lateral networks of mindful awareness.
Managing the Caveman Brain in the 21st CenturyRick Hanson
This document summarizes a talk on managing the caveman/cavewoman brain in the 21st century. It discusses perspectives on bringing together neuroscience, psychology and contemplative practice. It then covers topics like the evolving brain, the negativity bias, self-directed neuroplasticity, and coming home to the brain's natural responsive mode. It emphasizes how mindfulness can be used to shape the brain through attention and experience positive emotions and internalize resources in implicit memory. The talk provides strategies for taking in the good and using psychological antidotes to reactive tendencies.
The Promise of Self-Directed NeuroplasticityRick Hanson
The document provides an overview of self-directed neuroplasticity. It discusses how the mind can change the brain through mental activity, producing both temporary and lasting neural changes. It emphasizes that people can use their mind to change their brain for the better by cultivating inner resources like self-goodwill and taking in positive experiences. The document recommends specific techniques for actively engaging with positive experiences to strengthen positive neural pathways.
The Negativity Bias and Taking in the GoodRick Hanson
The brain's evolved bias is like Velcro for negative experiences, but Teflon for positive ones. The unfortunate results include stress and threat reactivity, anxiety, depression, and limited gains in psychotherapy. Happily, through tree steps of mindful attention, we can internalize positive experiences in implicit memory systems, weaving resources for well-being, coping, and kindness into the fabric of the barin and the self.
Neurodharma: Exploring Buddhist Themes in the BrainRick Hanson
The document discusses how exploring Buddhist themes can provide insight into the brain. It summarizes that the brain evolved over millions of years to help organisms survive, but this creates contradictions with the nature of existence that result in ongoing discomfort or "dukkha." However, when not threatened, the brain naturally settles into a responsive mode characterized by calmness, contentment, and caring, which represents its most optimal state. Meditation can help strengthen this natural state of happiness and well-being.
Mindfulness and Taking in the Good: Using Neuroplasticity to Weave Resources ...Rick Hanson
How the brain evolved a “negativity bias” that continually looks for, reacts to, and stores negative experiences; how this shapes the interior landscape of the mind, leading to pessimism, depressed and anxious mood, and over-reactions; the neural machinery of memory; how to “trick” that machinery into weaving positive experiences into the brain and the self, leading to greater resilience, happiness, and interpersonal effectiveness; applications to particular situations, including healing trauma, cooperation with medical or psychological treatment, and raising or teaching children.
Taking in the Good: Weaving Positive Emotions, Optimism and Resilience into t...Rick Hanson
How the brain evolved a “negativity bias” that continually looks for, reacts to, and stores negative experiences; how this shapes the interior landscape of the mind, leading to pessimism, depressed and anxious mood, and over-reactions; the neural machinery of memory; how to “trick” that machinery into weaving positive experiences into the brain and the self, leading to greater resilience, happiness, and interpersonal effectiveness; applications to particular situations, including healing trauma, cooperation with medical or psychological treatment, and raising or teaching children.
The document provides an overview of steadying the mind through mindfulness and concentration practices. It discusses:
1) The foundations of mindfulness including awareness, attention, and concentration.
2) Challenges to a steady mind like an evolutionarily tuned scanning attention and life experiences that heighten distraction.
3) Neural factors of mindfulness like relaxing the body, feeling safe, and positive emotion that support mindfulness development over time through training the mind.
Taking in the Good: Building Resilience into the Brain through Positive Exper...Rick Hanson
How the brain evolved a “negativity bias” that continually looks for, reacts to, and stores negative experiences; how this shapes the interior landscape of the mind, leading to pessimism, depressed and anxious mood, and over-reactions; the neural machinery of memory; how to “trick” that machinery into weaving positive experiences into the brain and the self, leading to greater resilience, happiness, and interpersonal effectiveness; applications to particular situations, including healing trauma, cooperation with medical or psychological treatment, and raising or teaching children.
Buddha's Brain: Lighting Up the Neural Circuits of Happiness, Love and WisdomRick Hanson
Combining the power of the latest brain science with the wisdom of contemplative practice, these are practical methods for centering your brain in its natural state of gladness, love, and peace.
Steadying the Mind - Healing and Treating Trauma, Addictions and Related Diso...Rick Hanson
To stay alive in the wild, our ancestors evolved highly distractible attentional systems – which pose real challenges to developing greater mindfulness today. This presentation covers how attention works in your brain, and the implications of normal neurological diversity for the “turtles” and “jackrabbits” at either end of the spectrum.
Who Am I Really? Insights from Neuropsychology about Not Taking Life PersonallyRick Hanson
This document discusses insights from neuropsychology about not taking life too personally. It explores topics like self-directed neuroplasticity, dual modes of mind, and egocentric versus allocentric perspectives. Meditation is shown to increase gray matter in areas related to self-awareness, memory, and executive function. Practices that cultivate an impersonal "open awareness" can strengthen processing from an allocentric perspective.
Buddha's Brain: The Practical Neuroscience of Happiness, Love and WisdomRick Hanson
How mental activity sculpts neural structure; the benefits and pitfalls of integrating neuroscience and psychotherapy; the neural substrates of self-compassion; and how to activate the lateral networks of mindful awareness.
More resources, freely offered at http://www.rickhanson.net
Buddha's Brain: The Practical Neuroscience of Happiness, Love and Wisdom - Ri...Rick Hanson
The document discusses how negative experiences and the brain's negativity bias can impact health and well-being. Chronic stress from negative experiences can sensitize the amygdala and weaken the hippocampus over time, creating neural vicious cycles. This negativity bias leads to threat reactivity, where threats are overestimated and opportunities are underestimated. The consequences of threat reactivity include feeling threatened, over-investing in protection, and acting in ways that increase conflict.
This document summarizes the Buddha's teaching to Bahiya about taking life less personally and experiencing reality as it is, without projections of self.
The Buddha instructs Bahiya that when experiencing the seen, one should see only the seen qualities, without projecting thoughts of "I" or "mine". The same applies to the heard, sensed, and cognized. When one can experience phenomena in this way, without the overlay of self, there is no subjective experiencer left. This realization of non-self is said to be the end of all suffering.
The document discusses ways to cultivate inner peace and tranquility through meditation and Buddhist teachings. It states that a sage who has extinguished inner fires and severed attachments rests easily without disturbance. All pain and suffering arise from attachment and desire, which disturb the mind; but one who has found peace has led the heart away from pain and attained tranquility. The Buddha taught the path to peace is through quenching inner fires and severing attachments so the mind can be undisturbed.
Taking in the Good: Helping Children Build Inner Strength and HappinessRick Hanson
Scientists believe the brain evolved a "negativity bias" that makes it like Velcro for negative experiences but Teflon for positive ones. This helped our ancestors survive, but it's bad for children (and parents) today - leading them to overreact, hold onto hurts and resentments, and have a harder time developing inner resources. To address this challenge, this presentation will use practical neuroscience to show how to weave positive experiences into the fabric of the brain and the self - including how to pair a positive experience with a negative one to heal old pain.
Rick Hanson gave this public lecture for the Bridging the Hearts and Minds of Youth: Mindfulness in Clinical Practice, Education and Research Conference at the UCSD Center for Mindfulness in February, 2012.
This document discusses concepts related to not taking life personally from a Buddhist perspective.
The document begins by summarizing a teaching from the Buddha to Bahiya where the Buddha instructs Bahiya to only perceive the seen as seen, the heard as heard, etc. and to realize that when there is only the seen as seen with no "you" perceiving it, there is no suffering.
It then discusses how taking life personally and identifying with mental constructs like the self leads to suffering. However, it notes that the self and sense of identity serve important evolutionary purposes for survival.
The key, according to the document, is to be able to skillfully engage and disengage from self-representations
Not-Self in the Brain: Insights from Neuroscience about Not Taking Life Perso...Rick Hanson
The biological evolution of awareness and the apparent self; what neuroscience tells us about the distributed and endlessly variable neural nature of the apparent self; the stress, suffering, and interpersonal difficulties that come from “excesses of self”; the importance of healthy self-compassion and self-advocacy; how to heal injuries to self-worth; methods for taking things less personally, relaxing possessiveness, and feeling more at one with all things.
More resources, freely offered at http://www.rickhanson.net
Pairing Positive and Negative to Fill the Hole in the HeartRick Hanson
Implicit memory systems – including expectations, emotional residues and reactive patterns – are a primary target of therapy. Since they are vulnerable to change during consolidation, the skillful pairing of positive and negative material in awareness can gradually soothe and ultimately replace negative implicit memories. This workshop will explore neuro-savvy methods for doing this, including how to identify the positive material that will best "antidote" old pain or deficits in internalized resources.
Buddha's Brain: The Practical Neuroscience of Inner Peace - Rick Hanson, PhDRick Hanson
Integrate the latest brain science research with the ancient wisdom of contemplative practice. Discover practical methods for improving mindfulness and concentration, calming the heart, weaving positive experiences into your brain and your self, and then bringing these new strengths into your relationships with both kindness and assertiveness.
More resources are freely offered at http://www.rickhanson.net.
Introduction to the neuroscience of mindfulness and meditation; brain-wise methods for steadying the mind, quieting it, bringing it to singleness, and concentrating it; an exploration of what could be happening in the brain during the non-ordinary states of consciousness
Natural Contentment And Brain Evolution - Rick Hanson, PhDRick Hanson
With the power of modern neuroscience, informed by ancient contemplative wisdom, you can use your mind alone to change your brain for the better. Self-directed neuroplasticity involves steadying the mind (key to both worldly success and spiritual practice), cooling the fires of stress reactivity, weaving positive experiences into the fabric of your brain and self, and taking life less personally.
More resources are freely offered at http://www.rickhanson.net.
Buddha's Brain: Lighting up Your Own Circuits of Happiness, Love, and Wisdom ...Rick Hanson
How mental activity sculpts neural structure; the benefits and pitfalls of integrating neuroscience and psychotherapy; the neural substrates of self-compassion; and how to activate the lateral networks of mindful awareness.
More resources, freely offered at http://www.rickhanson.net
Neuropsychological research on stress, emotions, and painful experiences; approach/avoid responses to the pleasant/unpleasant “hedonic tone” of experience; illuminating parallels in the Buddhist analysis of “dependent origination,” in which our reactions to the hedonic tone of experience lead to craving, clinging, and suffering; numerous methods for reducing or eliminating reactions to the hedonic tone, and thus gaining much greater emotional balance, and an increasingly unshakeable core of happiness.
More resources are freely offered at http://www.rickhanson.net.
Peter Zaitsev - Practical MySQL Performance OptimizationCaroline_Rose
The document summarizes Peter Zaitsev's presentation on practical MySQL performance optimization. It discusses defining performance, taking a practical approach to achieving needed performance through tools like pt-query-digest and Percona Cloud Tools. It emphasizes examining the complete system, including application transactions and queries, and considering areas like architecture, hardware, schemas, queries, MySQL configuration and version for improvements.
CRAM (Change Risk Assessment Model) is a novel model approach which can significantly contribute to the missing formality of business models especially in the change(s) risk assessment area.
Project Management has long established the need for risk management techniques to be utilised in the succinct definition of associated risks in projects and agreement on countervailing actions as an aim to reduce scope creep, increase the probability of on-time and in-budget delivery.
Uncontrolled changes, regardless of size and complexity, can certainly pose as risks, of any magnitude, to projects and affect project success or even an organisation’s coherence.
Mindfulness and Taking in the Good: Using Neuroplasticity to Weave Resources ...Rick Hanson
How the brain evolved a “negativity bias” that continually looks for, reacts to, and stores negative experiences; how this shapes the interior landscape of the mind, leading to pessimism, depressed and anxious mood, and over-reactions; the neural machinery of memory; how to “trick” that machinery into weaving positive experiences into the brain and the self, leading to greater resilience, happiness, and interpersonal effectiveness; applications to particular situations, including healing trauma, cooperation with medical or psychological treatment, and raising or teaching children.
Taking in the Good: Weaving Positive Emotions, Optimism and Resilience into t...Rick Hanson
How the brain evolved a “negativity bias” that continually looks for, reacts to, and stores negative experiences; how this shapes the interior landscape of the mind, leading to pessimism, depressed and anxious mood, and over-reactions; the neural machinery of memory; how to “trick” that machinery into weaving positive experiences into the brain and the self, leading to greater resilience, happiness, and interpersonal effectiveness; applications to particular situations, including healing trauma, cooperation with medical or psychological treatment, and raising or teaching children.
The document provides an overview of steadying the mind through mindfulness and concentration practices. It discusses:
1) The foundations of mindfulness including awareness, attention, and concentration.
2) Challenges to a steady mind like an evolutionarily tuned scanning attention and life experiences that heighten distraction.
3) Neural factors of mindfulness like relaxing the body, feeling safe, and positive emotion that support mindfulness development over time through training the mind.
Taking in the Good: Building Resilience into the Brain through Positive Exper...Rick Hanson
How the brain evolved a “negativity bias” that continually looks for, reacts to, and stores negative experiences; how this shapes the interior landscape of the mind, leading to pessimism, depressed and anxious mood, and over-reactions; the neural machinery of memory; how to “trick” that machinery into weaving positive experiences into the brain and the self, leading to greater resilience, happiness, and interpersonal effectiveness; applications to particular situations, including healing trauma, cooperation with medical or psychological treatment, and raising or teaching children.
Buddha's Brain: Lighting Up the Neural Circuits of Happiness, Love and WisdomRick Hanson
Combining the power of the latest brain science with the wisdom of contemplative practice, these are practical methods for centering your brain in its natural state of gladness, love, and peace.
Steadying the Mind - Healing and Treating Trauma, Addictions and Related Diso...Rick Hanson
To stay alive in the wild, our ancestors evolved highly distractible attentional systems – which pose real challenges to developing greater mindfulness today. This presentation covers how attention works in your brain, and the implications of normal neurological diversity for the “turtles” and “jackrabbits” at either end of the spectrum.
Who Am I Really? Insights from Neuropsychology about Not Taking Life PersonallyRick Hanson
This document discusses insights from neuropsychology about not taking life too personally. It explores topics like self-directed neuroplasticity, dual modes of mind, and egocentric versus allocentric perspectives. Meditation is shown to increase gray matter in areas related to self-awareness, memory, and executive function. Practices that cultivate an impersonal "open awareness" can strengthen processing from an allocentric perspective.
Buddha's Brain: The Practical Neuroscience of Happiness, Love and WisdomRick Hanson
How mental activity sculpts neural structure; the benefits and pitfalls of integrating neuroscience and psychotherapy; the neural substrates of self-compassion; and how to activate the lateral networks of mindful awareness.
More resources, freely offered at http://www.rickhanson.net
Buddha's Brain: The Practical Neuroscience of Happiness, Love and Wisdom - Ri...Rick Hanson
The document discusses how negative experiences and the brain's negativity bias can impact health and well-being. Chronic stress from negative experiences can sensitize the amygdala and weaken the hippocampus over time, creating neural vicious cycles. This negativity bias leads to threat reactivity, where threats are overestimated and opportunities are underestimated. The consequences of threat reactivity include feeling threatened, over-investing in protection, and acting in ways that increase conflict.
This document summarizes the Buddha's teaching to Bahiya about taking life less personally and experiencing reality as it is, without projections of self.
The Buddha instructs Bahiya that when experiencing the seen, one should see only the seen qualities, without projecting thoughts of "I" or "mine". The same applies to the heard, sensed, and cognized. When one can experience phenomena in this way, without the overlay of self, there is no subjective experiencer left. This realization of non-self is said to be the end of all suffering.
The document discusses ways to cultivate inner peace and tranquility through meditation and Buddhist teachings. It states that a sage who has extinguished inner fires and severed attachments rests easily without disturbance. All pain and suffering arise from attachment and desire, which disturb the mind; but one who has found peace has led the heart away from pain and attained tranquility. The Buddha taught the path to peace is through quenching inner fires and severing attachments so the mind can be undisturbed.
Taking in the Good: Helping Children Build Inner Strength and HappinessRick Hanson
Scientists believe the brain evolved a "negativity bias" that makes it like Velcro for negative experiences but Teflon for positive ones. This helped our ancestors survive, but it's bad for children (and parents) today - leading them to overreact, hold onto hurts and resentments, and have a harder time developing inner resources. To address this challenge, this presentation will use practical neuroscience to show how to weave positive experiences into the fabric of the brain and the self - including how to pair a positive experience with a negative one to heal old pain.
Rick Hanson gave this public lecture for the Bridging the Hearts and Minds of Youth: Mindfulness in Clinical Practice, Education and Research Conference at the UCSD Center for Mindfulness in February, 2012.
This document discusses concepts related to not taking life personally from a Buddhist perspective.
The document begins by summarizing a teaching from the Buddha to Bahiya where the Buddha instructs Bahiya to only perceive the seen as seen, the heard as heard, etc. and to realize that when there is only the seen as seen with no "you" perceiving it, there is no suffering.
It then discusses how taking life personally and identifying with mental constructs like the self leads to suffering. However, it notes that the self and sense of identity serve important evolutionary purposes for survival.
The key, according to the document, is to be able to skillfully engage and disengage from self-representations
Not-Self in the Brain: Insights from Neuroscience about Not Taking Life Perso...Rick Hanson
The biological evolution of awareness and the apparent self; what neuroscience tells us about the distributed and endlessly variable neural nature of the apparent self; the stress, suffering, and interpersonal difficulties that come from “excesses of self”; the importance of healthy self-compassion and self-advocacy; how to heal injuries to self-worth; methods for taking things less personally, relaxing possessiveness, and feeling more at one with all things.
More resources, freely offered at http://www.rickhanson.net
Pairing Positive and Negative to Fill the Hole in the HeartRick Hanson
Implicit memory systems – including expectations, emotional residues and reactive patterns – are a primary target of therapy. Since they are vulnerable to change during consolidation, the skillful pairing of positive and negative material in awareness can gradually soothe and ultimately replace negative implicit memories. This workshop will explore neuro-savvy methods for doing this, including how to identify the positive material that will best "antidote" old pain or deficits in internalized resources.
Buddha's Brain: The Practical Neuroscience of Inner Peace - Rick Hanson, PhDRick Hanson
Integrate the latest brain science research with the ancient wisdom of contemplative practice. Discover practical methods for improving mindfulness and concentration, calming the heart, weaving positive experiences into your brain and your self, and then bringing these new strengths into your relationships with both kindness and assertiveness.
More resources are freely offered at http://www.rickhanson.net.
Introduction to the neuroscience of mindfulness and meditation; brain-wise methods for steadying the mind, quieting it, bringing it to singleness, and concentrating it; an exploration of what could be happening in the brain during the non-ordinary states of consciousness
Natural Contentment And Brain Evolution - Rick Hanson, PhDRick Hanson
With the power of modern neuroscience, informed by ancient contemplative wisdom, you can use your mind alone to change your brain for the better. Self-directed neuroplasticity involves steadying the mind (key to both worldly success and spiritual practice), cooling the fires of stress reactivity, weaving positive experiences into the fabric of your brain and self, and taking life less personally.
More resources are freely offered at http://www.rickhanson.net.
Buddha's Brain: Lighting up Your Own Circuits of Happiness, Love, and Wisdom ...Rick Hanson
How mental activity sculpts neural structure; the benefits and pitfalls of integrating neuroscience and psychotherapy; the neural substrates of self-compassion; and how to activate the lateral networks of mindful awareness.
More resources, freely offered at http://www.rickhanson.net
Neuropsychological research on stress, emotions, and painful experiences; approach/avoid responses to the pleasant/unpleasant “hedonic tone” of experience; illuminating parallels in the Buddhist analysis of “dependent origination,” in which our reactions to the hedonic tone of experience lead to craving, clinging, and suffering; numerous methods for reducing or eliminating reactions to the hedonic tone, and thus gaining much greater emotional balance, and an increasingly unshakeable core of happiness.
More resources are freely offered at http://www.rickhanson.net.
Peter Zaitsev - Practical MySQL Performance OptimizationCaroline_Rose
The document summarizes Peter Zaitsev's presentation on practical MySQL performance optimization. It discusses defining performance, taking a practical approach to achieving needed performance through tools like pt-query-digest and Percona Cloud Tools. It emphasizes examining the complete system, including application transactions and queries, and considering areas like architecture, hardware, schemas, queries, MySQL configuration and version for improvements.
CRAM (Change Risk Assessment Model) is a novel model approach which can significantly contribute to the missing formality of business models especially in the change(s) risk assessment area.
Project Management has long established the need for risk management techniques to be utilised in the succinct definition of associated risks in projects and agreement on countervailing actions as an aim to reduce scope creep, increase the probability of on-time and in-budget delivery.
Uncontrolled changes, regardless of size and complexity, can certainly pose as risks, of any magnitude, to projects and affect project success or even an organisation’s coherence.
Turner toured Britain frequently during a time when travel to Europe was difficult due to war. He painted landscapes and architectural sites using new aesthetic theories that emphasized natural grandeur and variety. His watercolors from the 1790s presented powerful new representations of Britain, and his later oil paintings evocatively captured the nation through landscapes imbued with historical and literary associations.
The document proposes an app called "Teacher's Pet" that would revolutionize education through assessing student progress, preparing for exams, and increasing accountability among students and parents. It would allow teachers to send questions to students' iPads, immediately see who answers correctly, communicate with parents, hold video conferences, and manage grades. The app could also deliver morning announcements, emergency alerts, and lock iPads during class to reduce distractions.
The event includes a pre-function room and reception desk, main sessions in the Grand B&C rooms, meals in the Oriental A&B rooms, and evening events in the Sou'wester, Muze, Smithsonian rooms and a boat party departing from Mandarin's Marina. Guestrooms will be run of house.
The document describes 11 common film shots: 1) Establishing shot establishes the setting. 2) Wide shot reveals the scene and gives actors room to move. 3) Medium shot shows a character from belly button to head. 4) Close up shows from chest to slightly above the head. 5-6) Medium close up shows the head filling most of the frame. 7) Bird's eye view looks directly down. 8) Over shoulder shot shows someone else's point of view. 9) Low shot looks up from below eye level. 10) Two shot encompasses two people in the frame. 11) High angle shot looks down from above eye level.
English Lesson - Reported Direct & Indirect Speech Change in verb of TensesMulia Fathan
The document lists the names of 5 group members and provides examples of converting simple sentences containing various verb tenses (such as simple present, present continuous, future continuous) into the past tense. It demonstrates how to change the verb tenses in reported speech when converting direct speech that occurred in the past or future into indirect speech.
Este documento proporciona instrucciones breves sobre cómo usar algunas funciones básicas de Twitter, incluyendo seguir a otros usuarios, retweetear sus publicaciones, marcar tuits como favoritos, publicar tuits propios y enviar mensajes directos.
This document provides details about event space locations for a conference at the Camelback and Jokake Inn hotels. The main sessions and pre-function space will be in rooms at the Camelback hotel, while breakout sessions can use rooms there without windows. Meals will be held on the Camelback Patio Plaza, and evening events are scheduled at venues within the Jokake Inn with a stage and dance floor or on the Phoenician hotel patios. Guestrooms secured via the room block will be Superior rooms at the Camelback hotel without nice views.
Spy India is the leading manufacturer and suppliers of Secret Camera in all over India. Our entire product range is acclaimed among the clients for optimum quality and smooth performance. They are compact and durable in nature and can easily capture the picture from far distant places.
Easy Diplomacy Summer Party, 13 giugno 2013Easy Diplomacy
Easy Diplomacy Summer Party, 13 June 2013 - InterContinental De La Ville Roma.
Un evento nel meraviglioso hotel InterContinental De La Ville nel cuore di Roma, dedicato al personale amministrativo e di segreteria membro di Easy Diplomacy. Una grande opportunità per i nostri Partner per promuovere i propri servizi!
Silvano Malfasi e Roberto Cozzi - Eurocar Limousine Services
Simona Guerra - Studio dentistico Borreo
Bruno Alessi - Il Mio Ristorante (Business Lunch a domicilio)
Ligia Martins - Teru (Gadget)
Simonetta Margheriti - L’Italiano Diplomatico (corsi di lingua italiana per Diplomatici)
E naturalmente il nostro gentile ospite, l'hotel InterContinental De La Ville Roma - il Direttore Generale Ciro Verrocchi e tutto lo Staff!
***
Easy Diplomacy Summer Party, 13 June 2013 at InterContinental De La Ville Roma.
An event in the beautiful hotel InterContinental De La Ville in the heart of Rome, dedicated to Administrative and secretarial personnel Member of Easy Diplomacy. A great opportunity for our Partners to promote their services!
Silvano Malfasi and Roberto Cozzi - Eurocar Limousine Services
Simona Guerra - Dental Office Borreo
Bruno Alessi - Il Mio Ristorante (Business Lunch Delivery)
Ligia Martins - Teru (Gadgets and business gifts)
Simonetta Margheriti - L’Italiano Diplomatico (Italian language courses for Diplomats)
And of course our kind host InterContinental De La Ville Roma - Ciro Verrocchi, General Manager and all the Staff!
Kohana is an elegant PHP5 framework that provides components for building web applications. It uses the HMVC design pattern and features a cascading filesystem, routing, validation, and modules. Modules allow reusable code to be developed independently and then included in applications. Kohana's routing provides easy URL mapping to controllers and supports regular expression patterns. Validation helps avoid nested if/else statements. Cracked.com uses Kohana for its comedy website serving 15 million daily page views, employing caching, opcode caching, and profiling for scalability.
Using the Mind To Change the Brain: Talks @Google - Rick Hanson, PhDRick Hanson
Jesus, Moses, the Buddha, and other great teachers were all born with a brain built essentially like anyone else's. Then they used their minds to change their brains in ways that changed history. With the new breakthroughs in neuroscience, combined with insights from thousands of years of contemplative practice, you, too, can shape your own brain for greater happiness, love, and wisdom.
Written with neurologist Richard Mendius, M.D., and with a Foreword by Daniel Siegel, M.D. and a Preface by Jack Kornfield, Ph.D., Buddha's Brain: The Practical Neuroscience of Happiness, Love, and Wisdom joins modern science with ancient teachings to show you how to have greater emotional balance in turbulent times, as well as healthier relationships, more effective actions, and greater peace of mind.
http://amzn.to/oLTD3B
Buddha's Brain: Natural Enlightenment and Unshakable Peace - Rick Hanson, PhDRick Hanson
Combining the power of the latest brain science with the wisdom of contemplative practice, this workshop will present practical methods for centering your brain in its natural state of gladness, love, and peace. In particular, you'll learn brain-savvy ways to reduce anxiety and irritability, feel stronger and safer, and clear old pain.
More resources are freely offered at http://www.rickhanson.net.
This document discusses the relationship between the mind and brain. It begins by questioning what thoughts are and notes that while we think continually, we don't fully understand thoughts. It then discusses how we can intervene in the world, body, and mind, with the mind being the domain we have the most influence over. The document goes on to provide information about brain basics like neuron structure and brain connectivity. It discusses how the mind and brain are interrelated systems and how both the brain and mind can influence each other through processes like neuroplasticity. The key points made are that as the brain changes, the mind changes; as the mind changes, the brain changes; and we can use our mind to intentionally change our brain for the better
The Not-Craving Brain: From Greed, Hated and Heartache to Contentment, Peace ...Rick Hanson
An integrated contemplative neuroscience model that can be used in healthy ways, fulfilled and even transcended.
More resources, freely offered at http://www.rickhanson.net
1. The document discusses the relationship between neuroscience and meditation. It notes that meditation can help transform the brain and mind by changing neural pathways through focused attention on positive thoughts and experiences.
2. Various effects of meditation on the brain are proposed, including increased activity in the left frontal lobe and levels of serotonin, dopamine, and acetylcholine. These biochemical changes are associated with reduced stress and anxiety as well as increased calmness and well-being.
3. The document acknowledges some caveats, such as the risk of oversimplification and the need for clinical support in cases of underlying health conditions. Overall, it argues that traditional meditation practices can help alleviate suffering by cultivating wholesome mental states known to
This document provides a brief history of biological psychology, which is the scientific study of the biological bases of behavior and mental processes. It discusses early thinkers like Hippocrates, Galen, and Descartes who began exploring connections between the brain and human functions like speech, emotions, and cognition. The document also summarizes two major debates - between dualism vs materialism about the relationship between mind and body, and between nature vs nurture regarding the influences on human development. Finally, it outlines some promising future areas of research in biological psychology like neuroplasticity, social neuroscience, and epigenetics.
1. The document discusses the difference between abnormal psychology, which deals with diseased mental states, and supernormal psychology, which studies deeper processes of the mind related to the supernatural.
2. It cautions against confusing the abnormal and supernormal, noting that abnormal behaviors stem from uncontrolled emotions and lack of logic or understanding, while supernormal states can be achieved through overcoming emotions and developing deep logic.
3. The document argues that any contact with the supernatural cannot be correctly interpreted through an abnormal or diseased mind, and that truly understanding the supernatural requires living according to high ethical and moral standards to achieve a spiritual state.
The document provides an overview of the history and key concepts in psychology. It discusses early pioneers like Wundt who established the first psychology lab, and Freud who developed psychoanalysis. Major theories are covered such as behaviorism, humanism, and sociocultural psychology. Key aspects of the mind and behavior like consciousness, learning, development, and culture are examined from different psychological perspectives.
The document provides an overview of the history and key concepts in psychology. It discusses early pioneers like Wundt who established the first psychology lab, and Freud who developed psychoanalysis. Major theories are covered such as behaviorism, humanism, and sociocultural psychology. Key aspects of the mind and behavior like consciousness, learning, development, and culture are examined from different psychological perspectives.
The document summarizes information about the primitive, mammalian, and evolved parts of the human brain. It discusses how the primitive brain, including the reptilian brain, controls basic survival functions like breathing and temperature regulation. The mammalian brain allows for more complex functions and basic emotions. The evolved neocortex, which makes up 85% of the human brain, is responsible for rational and logical thought. It also discusses how early parts of the brain can still influence behaviors and emotions like anger when activated by stress, and how mindfulness can strengthen neuronal connections in the evolved brain.
The document discusses Maslow's hierarchy of needs and how physiological needs are the most potent motivators when not met. It explains homeostasis and how physiological threats can lead to psychopathology. Later, it discusses satisfying higher psychological needs like love, esteem and self-actualization. It emphasizes that nutrition deficiencies are often overlooked as root causes of issues like ADD and emotional disorders.
1. Neuromania asserts that human consciousness and behavior are identical to neural activity in the brain. However, being human involves more than just having a functioning brain - it involves embodiment, selfhood, and relationships between minds.
2. Current neuroscience has empirical limitations and conceptual muddles in reducing complex human phenomena like love and free will to brain activity. Correlations between brain regions and behaviors do not prove that the behaviors are identical to the neural states.
3. While neuroscience reveals necessary conditions of behavior and awareness, neuromania claims it will provide a complete account, but human experience extends beyond what can be captured by studying brains alone.
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1. Psychological science began in 1879 with Wilhelm Wundt establishing the first psychology laboratory at the University of Leipzig in Germany. Early schools of thought included structuralism and functionalism.
2. Psychology has continued developing from the 1920s through today, with behaviorism emerging as a dominant perspective from the 1920s-1960s and cognitive psychology and cognitive neuroscience rising to prominence more recently through their exploration of mental processes and brain activity.
3. Key figures who helped develop psychology include William James, Sigmund Freud, John B. Watson, Carl Rogers, and pioneers of cognitive psychology and neuroscience.
1. Psychological science began in 1879 with Wilhelm Wundt establishing the first psychology laboratory at the University of Leipzig in Germany. Early schools of thought included structuralism and functionalism.
2. Psychology has continued developing from the 1920s through today, with behaviorism emerging in the 1920s-1960s and focusing only on observable behavior, and cognitive psychology emerging in the 1960s and exploring mental processes like perception and memory.
3. Contemporary psychology incorporates many approaches and fields of study, from cognitive neuroscience exploring brain activity during mental processes, to various subfields like developmental psychology, social psychology, and clinical psychology.
The document discusses whether a child can be born evil by exploring psychopathy and brain abnormalities. It notes that psychopaths have deficiencies in mirror neurons and certain brain regions that process empathy. Some psychopathic behavior could be caused by brain damage or structural abnormalities present at birth from genetic errors, inherited diseases, or prenatal factors like maternal drug/alcohol use or poor health. Specifically, psychopaths may have smaller prefrontal cortexes or amygdalas and show less neural activity when viewing emotional stimuli. About 1% of people are psychopaths, and certain professions have higher rates.
This document provides an overview of the approaches and history of psychology. It discusses key figures like Plato, Aristotle, Descartes, Darwin, Wundt, James, Freud, Piaget, and Skinner who helped develop the field. Some main topics covered include the emergence of psychology as a science with Wundt opening the first lab, Freud pioneering psychoanalysis, Piaget's stages of cognitive development, Skinner's behavioral approach, and contemporary perspectives like cognitive, biological, and humanistic psychology. The document aims to introduce students to the broad history and approaches that contribute to modern psychology.
The biological evolution of awareness and the apparent self; what neuroscience tells us about the distributed and endlessly variable neural nature of the apparent self; the stress, suffering, and interpersonal difficulties that come from “excesses of self”; the importance of healthy self-compassion and self-advocacy; how to heal injuries to self-worth; methods for taking things less personally, relaxing possessiveness, and feeling more at one with all things.
More resources, freely offered at http://www.rickhanson.net
- Your body sends important messages when it is tired or unwell that should not be ignored. Taking proper rest when sick is important to respect yourself and recover fully.
- Ancient human ancestors survived through living in cooperative groups and relying on each other. Our highly connected brains allow us to thrive through social cooperation.
- The brain has three evolutionary structures - the reptilian complex for instincts, limbic system for emotion/motivation, and neocortex for higher thinking. These interact through reward, punishment and inhibition systems to guide behavior.
This document provides an overview of key concepts in introductory psychology. It defines psychology as the scientific study of behavior and mental processes. It discusses physiological and psychological needs, and how stores like Walmart strategically place candy at checkouts to influence customer purchases. The scientific method is introduced as a way to reduce biases. Theories and hypotheses are distinguished. Early contributors to psychology are outlined, including Aristotle, Plato, Darwin, Wundt, James, and Freud. Major perspectives in psychology - such as psychoanalysis, cognitive, behavioral, biological, and humanistic approaches - are introduced. Common career paths and settings for psychologists are listed. Key issues and debates in the field like nature vs nurture are also noted.
Similar to Slidespapertigersrmc2011 110821185239-phpapp01 (20)
1. Paper Tiger Paranoia
Spirit Rock
July 17, 2011
Rick Hanson, Ph.D.
The Wellspring Institute for Neuroscience and Contemplative Wisdom
www.WiseBrain.org www.RickHanson.net
drrh@comcast.net 1
2. Topics
! Perspectives
! Self-directed neuroplasticity
! The evolution of fear
! Threat reactivity
! Taking in the good
! Internalizing safety
2
! Neural networks of inner peace
4. Common - and Fertile - Ground
Neuroscience Psychology
Contemplative Practice
4
5. The history of science is rich in the example
of the fruitfulness of bringing
two sets of techniques, two sets of ideas,
developed in separate contexts
for the pursuit of new truth,
into touch with one another.
5
J. Robert Oppenheimer
6. When the facts change,
I change my mind, sir.
What do you do?
John Maynard Keynes
6
7. We ask, “What is a thought?”
We don't know,
yet we are thinking continually.
Venerable Tenzin Palmo
7
11. The Mind/Brain System
! “Mind” = flow of information within the nervous system:
! Information is represented by the nervous system.
! Most mind is unconscious; awareness is an aspect of mind.
! The headquarters of the nervous system is the brain.
! In essence then, apart from hypothetical transcendental
factors, the mind is what the brain does.
! Brain = necessary, proximally sufficient condition for mind:
! The brain depends on the nervous system, other bodily
systems, nature, and culture.
! As we’ll see, the brain also depends on the mind.
! Therefore, the brain and mind are two aspects of one 11
system, interdependently arising.
12. Three Facts about Brain and Mind
! As the brain changes, the mind changes.
! As the mind changes, the brain changes.
! Transient: brainwaves, local activation
! Lasting: epigenetics, neural pruning, “neurons
that fire together, wire together”
! One can use the mind to change the brain to
change the mind for the better: self-directed
neuroplasticity. 12
17. Evolution
! ~ 4+ billion years of earth
! 3.5 billion years of life
! 650 million years of multi-celled organisms
! 600 million years of nervous system
! ~ 200 million years of mammals
! ~ 60 million years of primates
! ~ 6 million years ago: last common ancestor with chimpanzees,
our closest relative among the “great apes” (gorillas,
orangutans, chimpanzees, bonobos, humans)
! 2.5 million years of tool-making (starting with brains 1/3 our size)
! ~ 150,000 years of homo sapiens
! ~ 50,000 years of modern humans
! ~ 5000 years of blue, green, hazel eyes
17
19. Three Stages of Brain Evolution
! Reptilian:
! Brainstem, cerebellum, hypothalamus
! Reactive and reflexive
! Avoid hazards
! Mammalian:
! Limbic system, cingulate, early cortex
! Memory, emotion, social behavior
! Approach rewards
! Human:
! Massive cerebral cortex
! Abstract thought, language, cooperative planning, empathy
! Attach to “us” 19
20. Negativity Bias: Causes in Evolution
! “Sticks” - Predators, natural hazards, social
aggression, pain (physical and psychological)
! “Carrots” - Food, sex, shelter, social support,
pleasure (physical and psychological)
! During evolution, avoiding “sticks” usually had more
influence over survival than approaching “carrots.”
! Urgency - Usually, sticks must be dealt with immediately,
while carrots allow a longer approach.
! Impact - Sticks usually determine mortality, carrots not; if
you fail to get a carrot today, you’ll likely have a chance at a
carrot tomorrow; but if you fail to avoid a stick today - whap! 20
- no more carrots forever.
21. With the negativity bias, the Avoid system
hijacks the Approach and Attach systems,
inhibiting them or using them for its ends.
21
22. Negativity Bias:
Physiology and Neuropsychology
! Physiology:
! Greater bodily arousal to negative stimuli
! Pain is produced anywhere; pleasure is circumscribed.
! Neuropsychology:
! Separate, low-level systems for negative and positive stimuli
! Right hemisphere specialized for negative stimuli
! Greater brainwave responses to negative stimuli
! ~ 65% of amygdala sifts for negative stimuli
! The amygdala-hippocampus system flags negative
experiences prominently in memory: like Velcro for negative
experiences but Teflon for positive ones.
! More negative “basic” emotions than positive ones
22
23. Negativity Bias: Some Consequences
! Negative stimuli get more attention and processing.
! We generally learn faster from pain than pleasure.
! People work harder to avoid a loss than attain an
equal gain (“endowment effect”)
! Easy to create learned helplessness, hard to undo
! Negative interactions: more powerful than positive
23
! Negative experiences sift into implicit memory.
24. Negative Experiences Are Stressful
! Sympathetic nervous system (SNS) and
hypothalamic-pituitary-adrenal axis (HPAA)
! Surges of cortisol, norepinephrine, other hormones
! Fight, flight, or freezing behaviors
! Abandoning long-term needs for a short-term crisis
24
25. Health Consequences of Chronic Stress
! Physical:
! Weakened immune system
! Inhibits GI system; reduced nutrient absorption
! Reduced, dysregulated reproductive hormones
! Increased vulnerabilities in cardiovascular system
! Disturbed nervous system
! Mental:
! Lowers mood; increases pessimism
! Increases anxiety and irritability
! Increases learned helplessness (especially if no escape)
! Often reduces approach behaviors (less for women)
! Primes aversion (SNS-HPAA negativity bias) 25
27. A Major Result of the Negativity Bias:
Threat Reactivity
! Two mistakes:
! Thinking there is a tiger in the bushes when there isn’t one.
! Thinking there is no tiger in the bushes when there is one.
! We evolved to make the first mistake a hundred
times to avoid making the second mistake even once.
! This evolutionary tendency is intensified by
temperament, personal history, culture, and politics.
! Threat reactivity affects individuals, couples, families,
organizations, nations, and the world as a whole. 27
28. Results of Threat Reactivity
(Personal, Organizational, National)
! Our initial appraisals are mistaken:
! Overestimating threats
! Underestimating opportunities
! Underestimating inner and outer resources
! We update these appraisals with information that
confirms them; we ignore, devalue, or alter
information that doesn’t.
! Thus we end up with views of ourselves, others, and
the world that are ignorant, selective, and distorted. 28
29. Costs of Threat Reactivity
(Personal, Organizational, National)
! Feeling threatened feels bad, and triggers stress consequences.
! We over-invest in threat protection.
! The boy who cried tiger: flooding with paper tigers makes it
harder to see the real ones.
! Acting while feeling threatened leads to over-reactions, makes
others feel threatened, and creates vicious cycles.
! The Approach system is inhibited, so we don’t pursue
opportunities, play small, or give up too soon.
! In the Attach system, we bond tighter to “us,” with more fear and
29
anger toward “them.”
30. A Poignant Truth
Mother Nature is tilted toward producing gene copies.
But tilted against personal quality of life.
And at the societal level, we have caveman/cavewoman
brains armed with nuclear weapons.
What shall we do?
30
33. Just having positive experiences is not enough.
They pass through the brain like water through a
sieve, while negative experiences are caught.
We need to engage positive experiences actively to
weave them into the brain.
33
34. How to Take in the Good
1. Look for positive facts, and let them become positive
experiences.
2. Savor the positive experience:
! Sustain it for 10-20-30 seconds.
! Feel it in your body and emotions.
! Intensify it.
3. Sense and intend that the positive experience is
soaking into your brain and body - registering deeply
in emotional memory. 34
35. Kinds of “Good” to Take in
! The small pleasures of ordinary life
! The satisfaction of attaining goals or recognizing accomplishments -
especially small, everyday ones
! Feeling grateful, contented, and fulfilled
! Things are alright; nothing is wrong; there is no threat
! Feeling safe and strong
! The peace and relief of forgiveness
! Being included, valued, liked, respected, loved by others
! The good feelings that come from being kind, fair, generous
! Feeling loving
! Recognizing your positive character traits
! Spiritual or existential realizations 35
36. Benefits of Positive Emotions
! The benefits of positive emotions are a proxy for
many of the benefits of TIG.
! Emotions organize the brain as a whole, so positive
ones have far-reaching benefits, including:
! Promote exploratory, “approach” behaviors
! Lift mood; increase optimism, resilience
! Counteract trauma
! Strengthen immune and protect cardiovascular systems
! Overall: “broaden and build”
! Create positive cycles
36
37. The Fourth Step of TIG
! When you are having a positive experience:
! Sense the current positive experience sinking down into old pain,
and soothing and replacing it.
! When you are having a negative experience:
! Bring to mind a positive experience that is its antidote.
! In both cases, have the positive experience be big and strong, in
the forefront of awareness, while the negative experience is
small and in the background.
! You are not resisting negative experiences or getting attached
to positive ones. You are being kind to yourself and cultivating
positive resources in your mind.
37
38. Psychological Antidotes
Avoiding Harms
! Strength, efficacy --> Weakness, helplessness, pessimism
! Safety, security --> Alarm, anxiety
! Compassion for oneself and others --> Resentment, anger
Approaching Rewards
! Satisfaction, fulfillment --> Frustration, disappointment
! Gladness, gratitude --> Sadness, discontentment, “blues”
Attaching to “Us”
! Attunement, inclusion --> Not seen, rejected, left out
! Recognition, acknowledgement --> Inadequacy, shame
! Friendship, love --> Abandonment, feeling unloved or unlovable
38
40. Parasympathetic Nervous System
! The “rest-and-digest” parasympathetic nervous
system (PNS) balances and dials down the “fight-or-
flight” sympathetic nervous system
! It soothes, resets, renews the body-mind. Though the
SNS gets more press, the PNS is more primary.
40
41. Cooling the Fires
! Regard stressful activation as an affliction.
! Get in the habit of rapidly activating a PNS, “cooling”
cascade when the body activates:
! Inhale super-fully; hold it; l-o-n-g exhalation; repeat
! Relax the tongue
! Touch the lips
! Relax the body
! Regard bodily activation as just another
compounded, “meaningless,” and impermanent
phenomenon; don’t react to it.
41
42. Feeling Stronger and Safer
! Be mindful of an experience of strength (e.g., physical
challenge, standing up for someone).
! Staying grounded in strength, let things come to you without
shaking your roots, like a mighty tree in a storm.
! Be mindful of:
! Protections (e.g., being in a safe place, imagining a shield)
! People who care about you
! Resources inside and outside you
! Let yourself feel as safe as you reasonably can:
! Noticing any anxiety about feeling safer
! Feeling more relaxed, tranquil, peaceful 42
! Releasing bracing, guardedness, vigilance
43. Elemental Safety
! Fear learning associates an inherently unpleasant stimulus - the
“unconditioned stimulus” (US) - with a “conditioned stimulus”
(CS) that is not inherently aversive - e.g., rats trained to expect
an awful noise (US) following a puff of air (CS).
! Living itself can become the conditioned stimulus for anxious
people.
! What’s needed are many small moments of associating basic
parasympathetic alrightness to life: this breath is alright; this
interaction is alright; I’m actually alright even if there is anxiety.
! Repeatedly practice feeling safe while engaged in basic, simple,
brief bodily activities, such as touching, breathing, chewing,
walking, hearing, seeing, etc. 43
45. Dual Modes
“Doing” “Being”
Focused attention Open awareness
Goal-directed Nothing to do, nowhere to go
Sense of craving Sense of peace
Personal, self-oriented perspective Impersonal, 3rd person perspective
Lost in thought, mind wandering Mindful presence
Conceptual Sensory
Future- or past-focused Now-focused
Much verbal activity Little verbal activity
Firm beliefs Uncertainty, not-knowing
Evaluative Nonjudgmental
Looping contents of mind Transient contents of mind
Tightly connected experiences Loosely connected experiences
Focal view Panoramic view
Prominent self-as-object Minimal or no self-as-object
Prominent self-as-subject Minimal or no self-as-subject 45
46. Increased Medial PFC Activation
Related to Self-Referencing Thought
Gusnard D. A., et.al. 2001. PNAS, 98:4259-4264
46
47. Self-Focused (blue) and Open Awareness (red) Conditions
(in the novice, pre MT group)
47
Farb, et al. 2007. Social Cognitive Affective Neuroscience, 2:313-322
48. Self-Focused (blue) and Open Awareness (red) Conditions
(following 8 weeks of MT)
48
Farb, et al. 2007. Social Cognitive Affective Neuroscience, 2:313-322
49. Dual Modes
“Doing” “Being”
Focused attention Open awareness
Goal-directed Nothing to do, nowhere to go
Sense of craving Sense of peace
Personal, self-oriented perspective Impersonal, 3rd person perspective
Lost in thought, mind wandering Mindful presence
Conceptual Sensory
Future- or past-focused Now-focused
Much verbal activity Little verbal activity
Firm beliefs Uncertainty, not-knowing
Evaluative Nonjudgmental
Looping contents of mind Transient contents of mind
Tightly connected experiences Loosely connected experiences
Focal view Panoramic view
Prominent self-as-object Minimal or no self-as-object
Prominent self-as-subject Minimal or no self-as-subject 49
50. Ways to Activate “Being” Mode
! Relax.
! Focus on bare sensations and perceptions.
! Sense the body as a whole.
! Take a panoramic, “bird’s-eye” view.
! Engage “don’t-know mind”; release judgments.
! Don’t try to connect mental contents together.
! Let experience flow, staying here now.
! Relax the sense of “I, me, and mine.”
50
51. Whole Body Awareness
! Involves insula and mesial (middle) parietal lobes, which
integrate sensory maps of the body, plus right hemisphere, for
holistic (gestalt) perception
! Practice
! Sense the breath in one area (e.g., chest, upper lip)
! Sense the breath as a whole: one gestalt, percept
! Sense the body as a whole, a whole body breathing
! Sense experience as a whole: sensations, sounds, thoughts
. . . all arising together as one unified thing
! This sense of the whole may be present for a second or two,
then crumble; just open up to it again. 51
52. Panoramic Awareness
! Recall a bird’s-eye view (e.g., mountain, airplane).
! Be aware of sounds coming and going in an open space of
awareness, without any edges: boundless.
! Open to other contents of mind, coming and going like clouds
moving across the sky.
! Pleasant or unpleasant, no matter: just more clouds
! No cloud ever harms or taints the sky.
Trust in awareness, in being awake,
rather than in transient and unstable conditions. 52
Ajahn Sumedho
53. Be wisdom itself,
rather than a person who isn't wise
trying to become wise.
Trust in awareness, in being awake,
rather than in transient and unstable conditions.
Ajahn Sumedho
53
55. Great Books
See www.RickHanson.net for other great books.
! Austin, J. 2009. Selfless Insight. MIT Press.
! Begley. S. 2007. Train Your Mind, Change Your Brain. Ballantine.
! Carter, C. 2010. Raising Happiness. Ballantine.
! Hanson, R. (with R. Mendius). 2009. Buddha’s Brain: The Practical
Neuroscience of Happiness, Love, and Wisdom. New Harbinger.
! Johnson, S. 2005. Mind Wide Open. Scribner.
! Keltner, D. 2009. Born to Be Good. Norton.
! Kornfield, J. 2009. The Wise Heart. Bantam.
! LeDoux, J. 2003. Synaptic Self. Penguin.
! Linden, D. 2008. The Accidental Mind. Belknap.
! Sapolsky, R. 2004. Why Zebras Don’t Get Ulcers. Holt.
! Siegel, D. 2007. The Mindful Brain. Norton.
! Thompson, E. 2007. Mind in Life. Belknap. 55
56. Key Papers - 1
See www.RickHanson.net for other scientific papers.
! Atmanspacher, H. & Graben, P. 2007. Contextual emergence of mental
states from neurodynamics. Chaos & Complexity Letters, 2:151-168.
! Baumeister, R., Bratlavsky, E., Finkenauer, C. & Vohs, K. 2001. Bad is
stronger than good. Review of General Psychology, 5:323-370.
! Braver, T. & Cohen, J. 2000. On the control of control: The role of
dopamine in regulating prefrontal function and working memory; in
Control of Cognitive Processes: Attention and Performance XVIII.
Monsel, S. & Driver, J. (eds.). MIT Press.
! Carter, O.L., Callistemon, C., Ungerer, Y., Liu, G.B., & Pettigrew, J.D.
2005. Meditation skills of Buddhist monks yield clues to brain's
regulation of attention. Current Biology, 15:412-413. 56
57. Key Papers - 2
! Davidson, R.J. 2004. Well-being and affective style: neural substrates and
biobehavioural correlates. Philosophical Transactions of the Royal Society,
359:1395-1411.
! Farb, N.A.S., Segal, Z.V., Mayberg, H., Bean, J., McKeon, D., Fatima, Z., and
Anderson, A.K. 2007. Attending to the present: Mindfulness meditation reveals
distinct neural modes of self-reflection. SCAN, 2, 313-322.
! Gillihan, S.J. & Farah, M.J. 2005. Is self special? A critical review of evidence
from experimental psychology and cognitive neuroscience. Psychological
Bulletin, 131:76-97.
! Hagmann, P., Cammoun, L., Gigandet, X., Meuli, R., Honey, C.J., Wedeen, V.J.,
& Sporns, O. 2008. Mapping the structural core of human cerebral cortex. PLoS
Biology, 6:1479-1493.
! Hanson, R. 2008. Seven facts about the brain that incline the mind to joy. In
Measuring the immeasurable: The scientific case for spirituality. Sounds True. 57
58. Key Papers - 3
! Lazar, S., Kerr, C., Wasserman, R., Gray, J., Greve, D., Treadway, M.,
McGarvey, M., Quinn, B., Dusek, J., Benson, H., Rauch, S., Moore, C., & Fischl,
B. 2005. Meditation experience is associated with increased cortical thickness.
Neuroreport, 16:1893-1897.
! Lewis, M.D. & Todd, R.M. 2007. The self-regulating brain: Cortical-subcortical
feedback and the development of intelligent action. Cognitive Development,
22:406-430.
! Lieberman, M.D. & Eisenberger, N.I. 2009. Pains and pleasures of social life.
Science, 323:890-891.
! Lutz, A., Greischar, L., Rawlings, N., Ricard, M. and Davidson, R. 2004. Long-
term meditators self-induce high-amplitude gamma synchrony during mental
practice. PNAS, 101:16369-16373.
! Lutz, A., Slager, H.A., Dunne, J.D., & Davidson, R. J. 2008. Attention regulation
and monitoring in meditation. Trends in Cognitive Sciences, 12:163-169. 58
59. Key Papers - 4
! Rozin, P. & Royzman, E.B. 2001. Negativity bias, negativity dominance, and
contagion. Personality and Social Psychology Review, 5:296-320.
! Takahashi, H., Kato, M., Matsuura, M., Mobbs, D., Suhara, T., & Okubo, Y.
2009. When your gain is my pain and your pain is my gain: Neural correlates of
envy and schadenfreude. Science, 323:937-939.
! Tang, Y.-Y., Ma, Y., Wang, J., Fan, Y., Feng, S., Lu, Q., Yu, Q., Sui, D.,
Rothbart, M.K., Fan, M., & Posner, M. 2007. Short-term meditation training
improves attention and self-regulation. PNAS, 104:17152-17156.
! Thompson, E. & Varela F.J. 2001. Radical embodiment: Neural dynamics and
consciousness. Trends in Cognitive Sciences, 5:418-425.
! Walsh, R. & Shapiro, S. L. 2006. The meeting of meditative disciplines and
Western psychology: A mutually enriching dialogue. American Psychologist,
61:227-239.
59
60. Where to Find Rick Hanson Online
http://www.youtube.com/BuddhasBrain
http://www.facebook.com/BuddhasBrain
w
www.RickHanson.net
www.WiseBrain.org 60