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Book Giveaway and Interview with Rick Hanson: Develop a Buddha Brain

Update: The winners for this giveaway have already been chosen. Subscribe to Tiny Buddha for free daily or weekly emails and to learn about future giveaways!

The Winners:

I read a lot of books about mindfulness; this was by far one of my favorites. In his book Just One Thing: Developing a Buddha Brain One Simple Practice at a Time, Rick Hanson offers practical, daily practices, backed by the latest in brain research, to help us avoid stress, improve our mood, enjoy life more fully, and develop emotional resilience.

This is not merely a book of mindfulness exercises; it’s a guide that helps us rewire our brains for increased happiness and overall well-being. I highly recommend Just One Thing to anyone who’s felt overwhelmed by disempowering, negative thoughts.

The Giveaway

To enter to win 1 of 2 free copies of Just One Thing:

  • Leave a comment below.
  • Tweet: RT @tinybuddha Book Giveaway & Interview with Rick Hanson: Develop a Buddha Brain http://bit.ly/rW3u3N

If you don’t have a Twitter account, you can still enter by completing the first step. You can enter until midnight PST on Sunday, December 11th.

The Interview
1. Your work is based on the idea that meditation and mindfulness can change the brain. Can you expand on this?

Actually, I’d put this a little more broadly: my work—and that of many other scholars and clinicians—is grounded in the general fact of “experience-dependent neuroplasticity,” which is the capacity of mental activity to change neural structure.

For example, researchers studied cab drivers who must memorize London’s spaghetti snarl of streets, and at the end of their training their hippocampus—a part of the brain that makes visual-spatial memories—had become thicker: much like exercise, they worked a particular “muscle” in their brain, which built new connections among its neurons.

Similarly, another study found that long-term mindfulness meditators had thicker cortex in parts of the brain that control attention and tune into one’s body.

In the saying from the work of the Canadian psychologist, Donald Hebb: “neurons that fire together, wire together.”

Fleeting thoughts and feelings leave lasting traces in neural structure. Whatever we stimulate in the brain tends to grow stronger over time.

A traditional saying is that the mind takes the shape it rests upon. The modern update would be that the brain takes its shape from whatever the mind rests upon—for better or worse. The brain is continually changing its structure. The only questions are: Who is doing the changing: oneself or other forces? And are these changes for the better?

In this larger context, my focus is on how to apply these new scientific findings: how to use the mind to change the brain to change the mind for the better—for psychological healing, personal growth, and (if it’s of interest) deepening spiritual practice. I’m especially interested in:

How the brain has been shaped by evolution, giving us problematic tendencies toward greed, hatred, heartache, and delusion (using traditional terms) as well as wonderful capacities for happiness, peace, love, and wisdom. For example, we have a brain that makes us very vulnerable to feeling anxious, helpless, possessive, fixated on short-term rewards, angry, and aggressive. These qualities helped our ancestors survive and pass on their genes, but today they lead to much unnecessary suffering and conflict on both personal and global scales.

“Neurologizing” the deep Buddhist analysis of the mind: what is going on inside the brain when a person is caught in the craving that leads to suffering? Alternately, what is happening in the brain when a person is experiencing equanimity, lovingkindness, meditative absorption, or liberating insight?

Using neurologically-informed methods to help overcome our ancient inclinations to fear, dehumanize, exploit, and attack “them” so that 7 billion of us can live in peace with each other on our fragile planet.

In sum, this brain stuff can sound exotic or esoteric, but in essence the approach is simple: find the neural processes that underlie negative mental factors, and reduce them; meanwhile, find the neural processes that underlie positive mental factors, and increase them. Less bad and more good—based on neuroscience and Western psychology, and informed by contemplative wisdom.

Of course, much is not yet known about the brain, so this approach is necessarily an exploration. But if we remain modest about what we don’t know, there are still many plausible connections between the mind and the brain, and many opportunities for skillful intervention for ourselves, for our children and others we care for, and for humankind as a whole.

2. Can anyone develop a “buddha brain,” even people struggling with mental illness or depression?

Definitely!

First, a “buddha brain” is simply one that knows how to be truly happy in the face of life’s inescapable ups and downs. (I don’t capitalize the word “buddha” here to focus on the original nature of the word—which is “to know, to see clearly”—to distinguish my general meaning from the specific historical individual known as The Buddha.)

The possibility of this kind of brain is inherent in the human brain that we all share; any human brain can become a buddha brain. Therefore, a buddha brain is for everyone, whatever their religious orientation (including none at all).

Second, we all must begin the path wherever we are—whether that’s everyday stress and frustration, mental illness, anxiety, sorrow and loss, or depression. In any moment when we step back from our experience and hold it in mindful awareness, or when we begin to let go of negative feelings and factors, or when we gradually turn toward and cultivate positive feelings and factors…then we are taking a step toward developing a buddha brain.

Each small step matters. It was usually lots of small steps that took a person to a bad place, and it will be lots of small steps that take him or her to a better one.

Third, mental anguish or dysfunction can help us grow. They teach us a lot about how the mind works, they can deepen compassion for the troubles and sorrows of others, and, frankly, they can be very motivating.

Personally, the times in my life when I have been most intent on taking my own steps toward a buddha brain have been either when I was really feeling blue—and needed to figure out how to get out of the hole I was in—or when I was feeling really good, and could still sense that there had to be more to life than this, and more profound possibilities for awakening.

 3. I recently quoted you in a short post about negativity bias. You wrote, “The brain is like Velcro for negative experiences and Teflon for positives ones.” Can you explain this in more detail?

As the brain evolved, it was critically important to learn from negative experiences—if one survived them! “Once burned, twice shy.” So the brain has specialized circuits that register negative experiences immediately in emotional memory.

On the other hand, positive experiences—unless they are very novel or intense—have standard issue memory systems, and these require that something be held in awareness for many seconds in a row to transfer from short-term memory buffers to long-term storage.

Since we rarely do this, most positive experiences flow through the brain like water through a sieve, while negative ones are caught every time. Thus my metaphor of Velcro and Teflon—an example of what scientists call the “negativity bias” of the brain.

The effects include: a growing sensitivity to stress, upset, and other negative experiences; a tendency toward pessimism, regret, and resentment; and a long shadows cast by old pain.

4. What is one practice we can adopt in our everyday lives to overcome our negativity bias?

Several times a day, take in the good by really savoring a positive experience for 10-20 seconds or more. (For free, you can see lots more about this method at my website, www.RickHanson.net, and the second chapter of Just One Thing is about this.)

Over time, much as repeated negative experiences make the brain more sensitive to them, I believe that repeatedly savoring positive experiences can train your brain to internalize them increasingly rapidly—in effect, making your brain like Velcro for the positive and Teflon for the negative.

5. What is one of the most effective practices for instant stress relief?

How about not one, but three:

• Activate the parasympathetic wing of your nervous system by taking several long exhalations, at least twice as long as your inhalation.

•Notice that you are actually basically alright right now. Not perfect, but basically OK.

• Bring to mind the felt sense of being with someone who loves you.

6. You say that the brain has powerful, natural capacities toward intimacy. What, then, do you believe causes some of us to isolate ourselves or feel alone?

Many reasons. Sometimes the longing for closeness led to pain in the past, or we saw this happen to others, or we simply worried that it could happen to us.

The trick now is to risk the dreaded experiences related to intimacy in thoughtful, appropriate ways that are likely to succeed. Then, when things go well (as they usually do), really take in the good of this experience, to help your brain gradually learn that it is OK to get closer to others.

7. You’ve said that love and compassion can combat anxiety. How do they do that—and how can we access those feelings more readily, particularly when we feel threatened?

“Off-line,” when you do not feel threatened, deepen the sense of feeling connected by routinely taking in experiences of feeling cared about. Then, at times you do feel threatened or anxious, call up the body sense of feeling cared about. Stay strong with this, being a good friend to yourself, helping your mind stay focused on the sense of having allies, being part of a group, feeling included, liked, and loved.

8. If someone was to adopt just one of daily practice to foster a buddha brain which would you recommend?

Taking in the good. I’ve been doing practices for 35 years (I’ve had a lot to practice with!), and this is my all-time favorite practice. I use it every day.

Learn more about Just One Thing: Developing a Buddha Brain One Simple Practice at a Time on Amazon.


FTC Disclosure: I receive complimentary books for reviews and interviews on tinybuddha.com, but I am not compensated for writing or obligated to write anything specific. I am an Amazon affiliate, meaning I earn a percentage of all books purchased through the links I provide on this site.

About Lori Deschene

Lori Deschene is the founder of Tiny Buddha. She started the site after struggling with depression, bulimia, c-PTSD, and toxic shame so she could recycle her former pain into something useful and inspire others to do the same. You can find her books, including Tiny Buddha’s Gratitude Journal and Tiny Buddha’s Worry Journal, here and learn more about her eCourse, Recreate Your Life Story, if you’re ready to transform your life and become the person you want to be.

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sos

This sounds intriguing

Kelly

Love the idea of a “Buddha brain”. I’m going to add “taking in the good” to my daily practice starting  today. Thanks for the opportunity to learn of this book and the great suggestions in this post.

SmittenbyBritain

I’m just finishing Buddha’s Brain and I would love to have this new book. I’ve been a subcriber for a year now and have always enjoyed your updates. Cheers!

Kriston

I will definitely be adding this book to my Christmas wish list. I’ve always liked the idea of  connecting science with spirituality, and it seems as though this book addresses that very well. At the moment, I am in a very academic environment where the majority of my peers see things in a very rational mindset, often with “all or nothing thinking”, i.e. something either is, or it isn’t. In this case, I’m often thought of as the most irrational of my friends purely because I’m a more spiritual person. I think it’s important to dispel this myth that you are either irrational or rational 🙂 in fact, spirituality and science can compliment each other perfectly. 

Tara7909

Love this!  I’ve been going through a difficult time in my life the past week and Tiny Buddha has helped me so much.  Thank you for all that you do!

Christine

This books looks like a must have! Rick Hanson has added so much to teh understandning of the real biologial/neurological benefits of a mindfulness practice.

Melissa

I’m wondering if my library has this book in circulation, I need to read this! Besides, I’m running out of Eckhart Tolle options Ha!

Kate

I love his point about Buddha vs buddha and how this kind of thinking is accessible for all of us regardless of spiritual orientation. Thanks for sharing it with us!

Jaxman19

Recently put on kidney transplant list….having a difficult time enjoying the now and not worrying about my future.
I find the tiny Buddha taps into my moods and helps me on many occasions.
Would certainly prophet by any available readings.
Suzanne

Uma Kleppinger

How auspicious that so many in the field of neuroscience and meditation are sharing their wisdom with us! This time in our history is one of the most fragmented and dischordant, and yet there are Buddhas coming out of the woodwork to remind us that we can all have Buddha’s Brain. Rick Hansen is a great author to boot! Excellent choice for a giveaway!

Lindsay Drya Vanhove

” Fleeting thoughts and feelings leave lasting traces in neural structure. Whatever we stimulate in the brain tends to grow stronger over time. ”

WOW! I will use this quote as a daily affirmation to remind myself that I need meditation every day. Very interesting interview, thanks for sharing it with us!

Much love,
Lindsay

Techmoddly

We all hit hard times and books such as this provide great insight to the mental power we can hold over our lives when participating in daily reflections and positivity. Kudos.

Jme K Lewis

This book sounds amazing! Consider me entered. And thanks for the great interview!

Kerrywood208

🙂 savour the good!

Heyckbear

This sounds like something that could help me now as I go through some really hard times. I feel like I’m in a nightmare and can’t wake up.

SandyGram

Love Hansen’s Velcro and Teflon metaphor! Can’t wait to read this book and work on my Buddha brain.

Shanda Kinkade

Sounds like a great book.  I would love to win a copy.

artofprana

I would love to read this book!

Sam VanBibber

Daily Budda has helped me get through breast cancer treatment and the disease itself. I want more…I want to learn more….I hope I win. Thanks for all your tiny wisdom you have given to me…Sam VanBibber

Sam Vanbibber

It helped me get through the death of my husband that I caretaked after a TBI for for 8 years and then I was diagnosed with breast cancer less than a year after that…I read and tried to live the wisdom of the Tiny Budda every time I got an email….I reposted quotes on FB and lived them to the best of my way…that I could apply to my life. I would type them up and print them out and post them all over my house…reminders…how to live my life, how to get through the crap… Great help, common sense that we were taught as children, at least some of us, that we forget…and not everything that I learned as a child…a lot of new ways to deal with life’s daily crap….yup, I said crap!!!   

Conrobi

After 26 yrs. of trying to quit smoking, I finally quit 2 1/2 yrs. ago after I was shown how the nicotine changed triggers in my brain. This seems to go along the same lines. I would love to win it.

thisenvy

Meditation & mindfulness are 2 things I really want to work on from this point forward. Sounds like a great read! thisenvy at gmail

Grosefamily

I would really enjoy winning a copy of the book!

Christina Mancini

It sounds like a wonderful book to give away. I have the book titled “buddha’s brain” but not this book. It was my bday a couple of days ago so maybe I’ll win and get one more present 🙂

Nadine

ahh! i love it! def would love the chance to win this book 🙂 again..tiny buddha is my sanity! 

Ryan Regan

tiny buddha i need wisdom!

Mandy

I want to develop a Buddha Brain!  Please enter me in the contest – thanks!!

Angela Roehrig

I would love this book!

Dominic

This looks like a fantastic read. I’m always interested in bettering myself, and in a time of high stress like right now (working and school full-time), I think now is when I need it most!

Kelledjoe

At a place/time in my life that I need some calming peace. Stressed at all of the family issues going on that my blood pressure is on the high side. Thank you Kelle

Imacajn

Awesome!! Definitely help me with situations I have at work!!

Ketchams

Soooo need a buddha brain!!! Could use some training in how to achieve it 🙂

Clark Pulliam

I need to develop my mind into a buddhist mind and this book looks like it can help me do just that

Laura Craddock

I would absolutely love a copy of this book- please include me in the drawing.  Thank you!

Mia

This sounds like an incredible book! Love to win a copy!

Ashlee Gray

I would love to win a copy of this book.  Thank you for including me in the drawing.

vebeus

I would of course love this book, but if it goes to someone else that’s fine, I won’t get upset. I  will just accept it as the course of things and wish the winner happiness 🙂

Yogalover13

one of many indicators that the scientific community is recognizing quantifiable connections between meditation and quality of life.

Gaston Garcia

I want it. I do?

Farida_riaz

I could certainly do with giving this book a read x

kitts

Sounds good.  Thanks for the chance to win this. 

Naughn

Loved his last book – looking forward to reading his new one!

Blueyedgirl

This book sounds like just what the proverbial doctor ordered for me, as someone who struggles with both genetically pre-disposed anxiety and depressive disorders, as well as a recent several year streak of bad luck with health issues, financial difficulties, and other challenges that a change in perspective, or a “buddha brain” could really help in terms of coping.

Anonymous

I LOVE, love, love the brain — and the whole concept of mindful awareness and REALLY showing up as active and CONSCIOUS participants in our lives. It is truly a life-changer for so many better things to come when you learn how and CHOOSE to live this way! I know it has changed my life and I now teach it to and experience it with others as they learn and practice. I know I would love this book. It is right up my alley!! Thanks for sharing the interview and for the opportunity to win this awesome book!

Eric

Sounds like something that will definitely help me in this increased time of stress I am in.

Tia Terchila

The brain is such a wonderful and complex piece of work. It seems as if the more attention and the more we get to understand it the more wonderfully complex it appears to be. Yoga really helps me to relieve stress. I am always looking for more ways to relieve stress from my life. 

Carol

I would love to read this book!  Need some help in calming my “monkey mind.”

Nicole Garcia

this sounds so interesting, would love to learn more about this.

Mike Dixson

This sounds like it would give me more ammunition in my arsenal of
positivity I’m developing thru Buddhism and mindfulness.

kj a

“experience-dependent neuroplasticity,”

Wheee!!  I knew there had to be such a thing!  But of course, I’m not a neural scientist, so too many times, the idea got “pffffft”ed right out of conversation and consideration.  😀  I’m so happy people are talking about this, and pulling information together and creating management techniques around it.  🙂

Thank you, Tinny Buddha!  Thank you, Rick Hanson!