Dharma Lab

Dr. Richie Richard Davidson, Cortland Dahl, Dan Goleman Discussion Chapter Summary: 00:05:51 — Dan Goleman returns from India and meets Richie Davidson at Harvard00:06:38 — Studying meditation in academia when the field dismissed it00:07:11 — Their careers diverge: journalism at the New York Times and neuroscience research00:08:08 — The Mind & Life Institute and first meetings with the Dalai Lama00:09:20 — Paul Ekman’s surprising transformation after meeting the Dalai Lama00:12:03 — Richie’s quiet strategy: exposing scientists to contemplative practice00:13:09 — The birth of a new generation of contemplative scientists00:14:37 — Cort Dahl discovers meditation research in graduate school00:16:10 — Jon Kabat-Zinn teaching yoga in a Harvard Square basement00:17:35 — “The after is the before for the next during” — meditation changes baseline states00:18:43 — The breakthrough 2004 meditation brain study00:20:26 — The Dalai Lama’s lifelong assignment to study and share these practices00:21:47 — Shifting psychology from pathology to human flourishing00:26:09 — Emotional intelligence as a path to well-being00:31:16 — Why practice—not theory—is what actually changes people00:32:37 — Cort Dahl’s experience with social crisis and emotional complexity00:35:31 — The Dalai Lama’s advice on skillfully working with anger00:38:28 — Two contemplative approaches to difficult emotions00:45:24 — “Feel what you are feeling” — a simple practice that changes awareness00:46:11 — Dan Goleman on Vipassana meditation00:47:10 — Scaling well-being beyond formal meditation practice00:50:04 — Mingyur Rinpoche after retreat: “the same, only more so” This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit dharmalabco.substack.com/subscribe

This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit dharmalabco.substack.com/subscribe

We are so honored to welcome Yongey Mingyur Rinpoche to another episode of Dharma Lab. In today’s conversation with Cort and Richie, Rinpoche shares practical ways to stay present in a busy life: a powerful metaphor (“time is like a rubber band”), an “inner sky” teaching for working with anxiety and emotional storms, and a simple micro-practice you can try in under a minute. They also explore why meditation can increase energy and effectiveness, how altruistic intention can transform stress into purpose, and what early research suggests about “flourishing” rippling outward into our families, workplaces, and communities. Podcast Chapter List: 00:00 – Mingyur Rinpoche’s “32 projects” and the secret to steady energy00:27 – Why busyness pulls the mind into past/future (and out of the present)00:55 – How stress shows up in the body 01:14 – “Time is like a rubber band”: making practice fit real life03:13 – Retreat, discipline, and why highly productive people still practice deeply05:23 – The “inner sky”: storms of emotion don’t change awareness06:25 – The airplane rule: “Put your mask on first” (service without burnout)08:24 – Altruistic motivation: practicing for the benefit of others08:53 – Richie’s 2-minute post-meditation calendar practice (be more helpful today)09:56 – “Plugging into a power source”: curiosity, insight, and wisdom as fuel10:06 – The trap of endless wants/needs—and why it’s draining10:26 – Service as nourishment: turning a busy day into a meaningful day21:11 – Doomscrolling vs. creating space for wisdom and compassion24:50 – The science question: does flourishing ripple into systems and communities?25:25 – Mexico healthcare study with Atentamente (practice in the real world)26:35 – Randomized controlled trial results: wellbeing, care outcomes, productivity28:30 – 1-minute micro-practice with Mingyur Rinpoche: connect with the wish to be happy, and expanding that intention outward: love, compassion, and shared flourishing In case you missed it, previous conversation with Rinpoche: Cort and Richie’s new book is coming out in a few weeks! Pre-order Born to Flourish and get: * 1 full year of paid access to Dharma Lab ($100 value) with weekly essays, research updates, podcasts, and member-only online events * Live access to an exclusive Born to Flourish Launch Event * Richie and Cort’s personal reading list on the art of flourishing * A daily protocol for training the mind to flourish Other posts referenced in this episode: This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit dharmalabco.substack.com/subscribe

Jon Kabat-Zinn joins Richie and Cort for a wide-ranging conversation on mindfulness, science, and what it means to fully inhabit your life. From the launch of Mindfulness-Based Stress Reduction (MBSR) in a hospital basement in 1979 to more than 1,000 scientific papers a year on mindfulness today, this episode traces how a simple practice entered mainstream medicine and reshaped the way we understand stress, healing, and human potential. Along the way, the conversation moves from chronic pain and anxiety to awareness as a trainable capacity, the role of community, and why paying attention may be one of the most important skills of our time. As Jon reflects, if you are missing this moment, what makes you think you will not miss the next? This episode explores how mindfulness can extend beyond stress reduction toward living more deliberately, with clarity, compassion, and connection. Podcast Chapter List: 00:00 – The Gateway: Stress, Burnout & Why We Come to Practice01:08 – Introducing Jon Kabat-Zinn & the Origins of MBSR05:12 – What Is Mindfulness? Dharma, Awareness & Human Potential09:07 – Why MBSR Started in a Hospital Basement18:39 – “They Gave You the Patients No One Could Help”19:58 – How Science and Contemplative Practice Came Together21:42 – The 2003 Randomized Controlled Trial That Changed the Field25:18 – Meeting People Where They Are: Anxiety as a Doorway26:28 – “Are You Your Diagnosis?” Identity & the Shift from Doing to Being30:11 – Why More People Meditate — But Many Still Struggle33:50 – Medicine for Humanity: Mindfulness in a Time of Crisis40:52 – Awareness as a Human Superpower45:00 – Flourishing Is Contagious (And Trainable)46:46 – Awe, Connection & Learning to Pay Attention47:59 – Not Missing Your Life: Thoreau, Walden, & Living Deliberately49:15 – A Rhapsody for Mindfulness Cort and Richie’s new book is coming out in a few weeks! Pre-order Born to Flourish and get: * 1 full year of paid access to Dharma Lab ($100 value) with weekly essays, research updates, podcasts, and member-only online events * Live access to an exclusive Born to Flourish Launch Event * Richie and Cort’s personal reading list on the art of flourishing * A daily protocol for training the mind to flourish This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit dharmalabco.substack.com/subscribe

Flourishing is multi-dimensional. In today’s episode of Dharma Lab, we apply the four dimensions of flourishing (awareness, connection, insight, and purpose), to something we all experience: anxiety. When these skills are at our fingertips, we can deploy different ones in different contexts, or bring several to bear at once. Together, they form a rich set of practices to enhance well-being in everyday life. Our discussion explores anxiety as an evolutionary feature of the human brain rather than a personal defect; how it is rooted in the brain’s tendency to predict potential threats; and how it may reflect something fundamentally wholesome: a drive to protect and care. Podcast Chapter List: 00:00 – Short-Circuiting Resistance: A New Way to Relate to Anxiety01:03 – Why Anxiety Is Normal (And Even Necessary)04:29 – The Brain as a Prediction Machine06:16 – Anxiety as an Evolutionary Safety System10:05 – The Four Dimensions of Flourishing12:12 – Skill #1: Awareness and Mindfulness in Moments of Anxiety16:26 – Acceptance and the Reduction of Resistance19:05 – Meta-Awareness and What Happens in the Brain20:31 – Making Friends With Anxiety22:18 – Skill #2: Connection and Appreciation24:12 – Common Humanity and the “Just Like Me” Practice26:06 – Kindness as a Regulator of Emotion29:16 – Skill #3: Insight Into Beliefs and Expectations33:32 – Recognizing Anxious Thought Patterns in Real Time36:58 – Skill #4: Purpose as a Buffer Against Stress37:30 – Research on Teachers, Purpose, and Recovery41:17 – Turning Struggle Into Fuel for Service43:15 – Purpose and Physiological Recovery45:04 – Why These Four Skills Work Together47:17 – Applying the Four Dimensions to Everyday Anxiety Our new book is coming out next month! Pre-order Born to Flourish and get: * Live access to an exclusive Born to Flourish Launch Event * Richie and Cort’s personal reading list on the art of flourishing * A daily protocol for training the mind to flourish * 1-year paid membership to Dharma Lab with weekly essays, research updates, podcasts, and member-only online events From the archives: This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit dharmalabco.substack.com/subscribe

In this episode of Dharma Lab, Cort and Richie explore one of the core ideas behind Born to Flourish: that our inner state doesn’t stay inside. It ripples outward…shaping classrooms, workplaces, families, and even measurable outcomes like student achievement. Through personal stories and groundbreaking research from public schools, they unpack how awareness, connection, insight, and purpose don’t just transform individuals, they transform systems. Podcast chapter list: 00:00 – Intro: Can Flourishing Be Contagious? (Neuroscience + Real-World Impact)01:23 – The Dalai Lama at NIH: Compassion in Action06:49 – Why This Moment Changed Science Leaders Forever09:52 – Is Compassion Trainable? The Science of Human Plasticity15:30 – A Workplace Story: How Kindness Transformed a Toxic Boss19:45 – The Neuroscience of Contagion: How Emotions Spread23:50 – 850 Teachers, Randomized Trial using the Healthy Minds App26:42 – The “Holy Grail” Finding: Improved Student Test Scores28:01 – Interdependence Explained: Why We’re Not Separate30:31 – How One Teacher’s Mindset Changes an Entire Classroom31:56 – “Buy One, Get Two Free”: The Ripple Effect of Wellbeing32:17 – Practical Habit #1: Intentionally “Infect” Others with Kindness34:30 – Practical Habit #2: Curate Your Mental Inputs35:53 – Why It’s Easier Than You Think (And Why the World Needs It) Our new book is coming out next month! Pre-order Born to Flourish and get: * Live access to an exclusive Born to Flourish Launch Event * Richie and Cort’s personal reading list on the art of flourishing * A daily protocol for training the mind to flourish * 1-year paid membership to Dharma Lab with weekly essays, research updates, podcasts, and member-only online events From the archives: This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit dharmalabco.substack.com/subscribe

Reminder: Join Richie & Cort tonight at 8pm ET for our monthly AMA HERE In today’s episode of Dharma Lab, Cort and Richie explore a radical and hopeful idea from their upcoming book Born to Flourish: that we all come into the world with an innate capacity for kindness, compassion, and human flourishing. Through personal stories, recent science, and ancient Buddhist wisdom, they reveal how reconnecting with our true nature can transform not only ourselves but also our divided world. “It’s probably more important today than at any other time in my life to really affirm this statement: that we are born to flourish. And this isn’t vacuous hope—it’s hope grounded in practice and in science.” - Dr. Richard Davidson This Substack is reader-supported. To receive new posts and support our work, consider becoming a free or paid subscriber. EPISODE HIGHLIGHTS * Cort shares a heartwarming memory of teaching his three-year-old son about “Buddha nature” and the pure joy it sparked in him * Richie presents stunning research showing that 100% of six-month-old babies naturally prefer kindness over meanness - scientific proof we’re wired for goodness * How Buddhist psychology teaches that suffering often stems from forgetting our fundamental wholeness and getting trapped in limiting (and changing) identities * Practical tips for daily life: seeing the Buddha nature in others during interactions, practicing “just like me” reflections, and shifting from a “fixing” mindset to appreciating what’s already whole * How viewing harmful behavior as arising from confusion rather than fundamental evil can transform rage into compassion, even toward difficult public figures * A powerful reminder that flourishing isn’t just a belief system—it’s a practice of actually seeing ourselves, others, and the world differently Our new book is coming out next month! Pre-order Born to Flourish and get: * Live access to an exclusive Born to Flourish Launch Event * Richie and Cort’s personal reading list on the art of flourishing * A daily protocol for training the mind to flourish * 1-year paid membership to Dharma Lab with weekly essays, research updates, podcasts, and member-only online events From the archives: Podcast Chapter List 00:00 – Are We Really Born to Flourish?Why this claim matters more now than ever—and why it’s grounded in science, not blind optimism. 01:23 – Welcome to Dharma Lab + Introducing Born to FlourishCortland Dahl and Richard Davidson outline the science, meditation, and practical focus of the episode. 02:14 – A Father–Son Meditation StoryHow meditating with a three-year-old reveals something essential about human nature. 03:37 – What Is “Buddha Nature”?The idea that our true nature is fundamentally whole, good, and already present. 05:16 – Why “Born to Flourish” Sounds Radical TodayAddressing skepticism in a world shaped by violence, polarization, and fear. 06:26 – The Science of Kindness in InfantsHow six-month-old babies consistently choose kindness over harm. 10:05 – What 100% Results Tell Us About Human NatureWhy these findings are almost unheard of in psychology research. 11:00 – Buddhist Psychology and the Problem of IdentityHow misunderstanding who we are fuels stress, burnout, and suffering. 12:24 – The “Blind Spot”: What We Miss About OurselvesWhy changing thoughts, roles, and emotions aren’t our deepest identity. 13:33 – Awareness as the Constant Background of ExperienceWhy awareness, compassion, and wisdom may be innate rather than cultivated. 14:38 – Why the Brain Fixates on the NegativeHow rarity, contrast, and media bias distort our perception of reality. 16:07 – Tragedy, Memory, and What We RememberHow emotionally charged events dominate our personal narratives. 17:29 – Daniel Kahneman’s Peak-End RuleWhy we remember peaks and endings—and how this shapes well-being. 19:47 – Fixing Ourselves vs. Rediscovering WholenessThe difference between self-improvement and recognizing what’s already here. 22:24 – The Fruitional Approach to MeditationWhy flourishing isn’t in the future—and why practice can feel easier than expected. 25:11 – Everyday Practices That Reveal Our True NatureUsing meetings, meals, and daily life as opportunities for practice. 27:43 – “Just Like Me”: A Practice for CompassionHow remembering our shared humanity changes relationships. 33:36 – Seeing Harm Through the Lens of Confusion, Not EvilWhy this perspective naturally gives rise to compassion without excusing harm. 36:10 – Why the World Needs This Perspective ShiftReconnecting with common humanity in divided times—and what’s coming next. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit dharmalabco.substack.com/subscribe

This is a free preview of a paid episode. To hear more, visit dharmalabco.substack.com Reminder: Our Next Live Ask Me Anything (#6) with Richie and Cort will be on Feb 9th at 8pm ET. Please send questions in advance! (in comments, chat, or reply to this email) Why Listen to This Session? In our latest wide-ranging AMA, Richie and Cort explore: * Your brain can change at any age — but plasticity isn’t always good:to answer a popular question inspired by Huberman: yes, neuroplasticity lasts from birth to death (even near the very end of life). But here’s the twist: plasticity is neutral. Without the right conditions, it can reinforce anxiety, anger, or stress. The AMA explains how to pair plasticity with wholesome habits so change actually supports well-being * How meditation can literally rewrite emotional memories: a detailed walkthrough of memory reconsolidation, the neuroscience of why retrieved memories become editable, and a practical technique you can use at bedtime * Discover what happens in the brain during non-dual awareness: cutting-edge research on why advanced meditators show dramatic drops in prediction networks, and the crucial difference between practices that focus on experience versus practices that orient to awareness itself * Flourishing is contagious: A firsthand account of meeting a 90-year-old Tibetan master who radiates unconditional love after surviving 20 years in Chinese prison camps Detailed Chapter Guide 00:00 - Opening Meditation & New Year Intentions Brief guided meditation to open hearts and set collective aspiration for easing suffering and supporting flourishing worldwide. 02:00 - New Year Reflections: Small Steps, Daily Affordances Richie discusses why New Year’s resolutions fail and introduces the concept of “affordances”: everyday contexts that can trigger practice moments. The importance of small steps repeated consistently rather than unrealistic grand plans. 06:00 - Contagious Flourishing: Meeting Garchen Rinpoche Cort shares a powerful experience meeting 90-year-old Garchen Rinpoche in Arizona, a living example of boundless love cultivated through decades of practice, even surviving 20 years in Chinese prison camps. A visceral reminder that flourishing spreads through presence alone. 14:00 - Neuroplasticity Across the Lifespan Q: Does brain plasticity continue after age 25? Richie explains that plasticity persists from birth to death, with sensitive periods (birth, ages 4-7, adolescence) showing heightened susceptibility. The critical point: plasticity is neutral and requires wholesome focus to support flourishing. 20:00 - Buddhist Psychology Meets Neuroscience Cort connects neuroplasticity to the Buddhist concept of “bardo,” transitional periods when habitual patterns are disrupted. Why adversity often catalyzes the deepest growth, and the dual path of accumulating wisdom and creating supportive conditions. 25:00 - Memory Reconsolidation: Editing Emotional Memories Q: Can we heal trauma from infancy if we don’t remember how it formed? Richie explains how retrieved memories become temporarily fluid and re-encodable, the scientific basis for therapeutic change. 29:00 - Practical Memory Reconsolidation: The Bedtime Argument Detailed walkthrough of how to work with a difficult memory using reconsolidation principles: bringing positive associations to the same person during retrieval creates lasting change in how that memory is stored. 34:00 - Different Practices, Different Reconsolidation Effects How loving-kindness changes associations versus how awareness practices create space for memories to dissolve. Mingyur Rinpoche’s “cow dung” teaching as a metaphor for memory malleability. 37:00 - Education: Declarative vs. Procedural Learning Q: How does modern education impact neuroplasticity in children? The Western bias toward declarative (conceptual) learning versus procedural (skill-based) learning. Richie’s call for more practice-based education. 40:00 - The Surprising Value of Memorization Cort’s counterintuitive defense of traditional monastic memorization practices: how deep encoding creates attentional laser-focus and transforms understanding in ways that passive learning cannot. 44:00 - Giving, Receiving, and the Reward System Q: Is giving more rewarding than receiving at all ages? Richie confirms the data supports this across the lifespan, though strength may vary by developmental stage. 45:00 - The Science of Non-Dual Awareness Q: What happens in the brain during non-dual experiences? Cort explains non-dual consciousness as the “open sky” versus the “weather patterns” of sensory experience, orienting to awareness itself rather than its contents. 50:00 - The Brain as Prediction Machine Richie’s hypothesis: non-dual awareness may involve releasing prediction entirely. Evidence shows dramatic decreases in prefrontal activation in long-term practitioners during tasks that normally activate prediction networks. 54:00 - Subject-Oriented vs. Object-Oriented Practice Q: What’s the difference between focusing on breath versus connecting with awareness itself? Cort unpacks this crucial distinction from their published research paper. 56:00 - Two Paths of Insight Object-oriented practices reveal the conditioned, changing nature of experience. Subject-oriented practices reveal the unconditioned, spacious nature of awareness, leading to emptiness and non-dual realization. Different practices, radically different destinations. 59:00 - Brain Connectivity Patterns in Different Practice Types Richie explains how object-oriented practices strengthen connections between awareness regions and sensory regions, while subject-oriented practices strengthen awareness networks and salience networks differently. 1:01:00 - Closing Reflections & New Year Wishes Final thoughts, gratitude for the community’s questions, and wishes for health, peace, and flourishing in the year ahead. For the technical deep-dive referenced in this session, see Davidson & Dahl’s paper: “Reconstructing and Deconstructing the Self: Cognitive Mechanisms in Meditation Practice” in Trends in Cognitive Sciences. Our new book is coming out next month! Pre-order Born to Flourish and get: * Live access to an exclusive Born to Flourish Launch Event * Richie and Cort’s personal reading list on the art of flourishing * A daily protocol for training the mind to flourish * 1-year paid membership to Dharma Lab with weekly essays, research updates, podcasts, and member-only online events From the archives:

Parenting teens is hard. We often fall into styles that feel protective but end up making things worse. In our latest Dharma Lab episode, Dr. David Yeager, a leading researcher on adolescent motivation and author of 10 to 25, talks with Richie and Cort about why this happens and how to change it. We also explore the neuroscience of adolescent brains, and how the parenting strategies discussed can mirror how we relate to our own inner experience. Key concepts from the episode: * Most parents default to one of two styles (and not the one we need to start embracing more called the “mentor”) * Enforcer: high demands, low support (“toughen up,” “no excuses”) * Protector: high empathy, low expectations (removing challenges to avoid distress)Both come from love, and both can unintentionally shut teens down. * What teens are actually wired to needAdolescents are especially driven by pride, dignity, and respect…and deeply averse to humiliation or shame. When they feel talked down to, they stop listening. * Why this stage is uniquely hard right nowPuberty is starting earlier than ever, while the brain systems that support emotional regulation won’t fully mature until the mid-20s. This widening gap makes misfires more likely for teens and parents. * The problem with “grownsplaining”When adults assume their experience makes them the unquestioned expert, teens hear disrespect; even when advice is well-intentioned. That dynamic fuels resistance rather than growth. * The mentor mindset offers a different pathHigh standards with real support. Less lecturing, more curiosity. Asking questions instead of delivering answers. Allowing discomfort without removing expectations. * Discomfort isn’t always a sign something is wrongAnxiety, frustration, and even tears can mean a young person is stretching toward something meaningful - not failing. What matters is whether distress comes with support or shame. * Small tools that make a big difference * Do-overs: repairing moments when we miss the mark without lowering standards * Reframing stress: helping kids interpret nerves as a sign of doing something important * Letting kids resolve conflicts: building independence instead of reflexively intervening * A surprising takeaway for parentsHow we relate to our children’s struggles often mirrors how we relate to our own inner discomfort. Learning to be a mentor to ourselves matters too. Some quotes from the discussion: “I, with a smart adult brain who has survived to at least right now, I must know what I’m doing. And therefore the contents of my logic and reasoning must be accurate and trustworthy... So now I’m just going to export the contents of my thoughts into your ill-formed brain.” - Dr. Yeager affectionately summarizes the prevailing parenting logic. “What we’re seeing today is really the first time in human history where there’s this really expanded gap between the onset of puberty and the onset of neural mechanisms that facilitate the regulation of emotion, the regulation of thought.” - Richie This Substack is reader-supported. To receive new posts and support our work, consider becoming a free or paid subscriber. David’s Book 10-25 Complimentary episodes from the archives: * Real change depends on context, support, and how we relate to difficulty…not sheer discipline: * What happens when the mind gets stuck, and how curiosity rather than suppression helps us regain agency: * A deeper look at reflection; not as rumination, but as a skill that helps people learn from experience: * Why insight changes us, and how it reshapes behavior more effectively than instruction: Podcast Chapter List: 00:00 – Intro: Why parenting teens affects our own wellbeingWhen things aren’t going well with young people, it deeply impacts parents and caregivers. 01:15 – “Grownsplaining”: why teens stop listeningHow adult certainty and lecturing can feel disrespectful — and shut kids down. 03:35 – Why parents feel stuck between bad optionsControl, lecturing, or stepping back — why none of these approaches really work. 05:45 – What teens are wired to need: dignity and respectWhy shame and being talked down to trigger resistance instead of growth. 08:40 – The puberty–brain gap (why this stage is harder than ever)Puberty is starting earlier, while emotion-regulation circuits mature much later. 11:00 – Parenting styles that backfire: enforcer vs protectorHigh demands with no support — or empathy with no expectations — and why both miss the mark. 13:05 – The mentor mindset: high standards with real supportWhat effective parents, teachers, and coaches do differently. 15:00 – Letting kids work through conflict (stop refereeing)Why solving problems for kids undermines independence and learning. 17:00 – The NBA shooting coach example: how real learning happensWhy elite coaches don’t over-instruct — and how asking “How did that feel?” builds internal guidance. 18:10 – Reframing stress: butterflies mean something mattersHelping teens reinterpret anxiety as readiness, not failure. 22:30 – Why suppressing emotions backfiresWhat kids learn when adults rush to stop tears, anger, or discomfort. 26:30 – Parenting teens mirrors how we treat our own discomfortHow enforcer and protector styles show up in our inner lives too. 30:10 – Mindset science: how meaning shapes motivationFrom growth mindset to stress reappraisal — why interpretation matters. 34:00 – Why teens remember respect (and forget lectures)How wise interventions actually stick over time. 39:45 – Changing the adults, not just the kidsWhy environments and expectations matter as much as individual mindset. 44:30 – Final reflections: mentorship as a lifelong practiceHelping teens grow — and learning to be mentors to ourselves. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit dharmalabco.substack.com/subscribe

We’ve all had moments when something suddenly clicks. A realization that doesn’t arrive gradually, but all at once. Cort remembers walking out of a movie theater on a humid summer night after seeing Schindler’s List, suddenly knowing what his life should be about. Richie recalls preparing for a talk that sparked an entirely new way of thinking about neuroplasticity and the social brain. In this episode, we explore what those “aha” moments really are, why they feel so emotionally charged, and how they can reshape the course of our lives. Drawing on a fascinating neuroscience study, we look at what happens in the brain when insight arises—and why these moments are remembered so vividly days later. We also reflect on how insight and wisdom once sat at the center of human flourishing—from Socrates, Plato, and Aristotle to Buddhist psychology—yet are largely absent from modern models of wellbeing. In fact, as Richie points out: “No current model of psychological well-being that is in the psychological research literature includes insight, except for the model that we’ve developed.” Dr. Richard Davidson, Dharma Lab Ep.22, speaking about The Healthy Minds Framework This leads to a deeper question we explore together: What if insight isn’t rare…but simply unnoticed, forgotten, or unsupported in daily life? Episode Highlights * Why what we feed our minds matters: the raw materials of insight come from the conversations we have, what we watch and read…but only if we create space to digest * How we likely have many insights each day but lose them in distraction; and how contemplative practice acts like a glass enclosure around a candle, helping us notice, remember, and stabilize insights before they flicker out * Why psychedelics are often effective at igniting insight, but not always at helping it become a durable way of seeing * Why insight is deeply emotional, not just intellectual * The difference between a fleeting epiphany and a lasting shift in how we experience life If you enjoy these topics, check out our new book Born to Flourish, available for pre-order (arrives March 2026). Related Posts From the Archives: Reference Notes: Becker, M., Sommer, T., & Cabeza, R. (2025). Insight predicts subsequent memory via cortical representational change and hippocampal activity. Nature Communications, 16, 4341. https://doi.org/10.1038/s41467-025-59355-4 The Healthy Minds framework Podcast Chapter List 00:00 – We Likely Have Many Insights but Don’t Remember ThemThe “candle in a hurricane” metaphor and why awareness matters 00:01 – A New Paper on Insight & WisdomWhy this study immediately caught our attention 01:25 – Cort’s Life-Changing Epiphany After Schindler’s ListCompassion, meaning, and a sudden shift in perspective 03:18 – What an “Aha” Moment Feels LikeSuddenness, emotion, and deep certainty 04:17 – Why Insight Is Deeply EmotionalWhat contemplative traditions have always known 05:01 – Richie’s Scientific Epiphany at UW–MadisonNeuroplasticity, sociology, and a radical shift in thinking 09:02 – Insight as an Energizing ForceWhy these moments feel alive and motivating 09:16 – Meditation & Non-Dual AwarenessThe flame that illuminates itself 10:50 – Why Insight Leaves Lasting MemoriesEmotion, memory, and meaning 11:30 – Insight in Ancient PhilosophySocrates, Plato, Aristotle—and what we’ve lost today 13:47 – The Blind Spot in Modern Wellbeing ModelsWhy insight is missing from psychology 15:13 – Why Insight Is Hard to Study ScientificallySuddenness, unpredictability, and experimental challenges 16:42 – The Mooney Images Experiment ExplainedHow scientists trigger “aha” moments in the lab 18:28 – Insight Predicts Memory Days LaterWhy recognizing meaning changes the brain 20:50 – The Brain During InsightAmygdala, hippocampus, and emotional salience 23:25 – Why We Remember What MattersEmotion as the gateway to memory 26:21 – Meditation, Memory Reconsolidation & InsightHow inner landscapes change 28:21 – Why Insights Usually FadeEpiphany vs. memory of epiphany 28:56 – The Glass Enclosure Around the CandleHow meditation helps insights last 30:21 – Psychedelics & InsightPowerful sparks, fragile integration 31:50 – Can Insight Become a Trait?From episodic moments to lasting change 33:03 – The Dog in the Mooney ImageWhy once you see it, you can’t unsee it 34:24 – Awe as a Trainable StateBeyond episodic wonder 36:16 – What We Feed the Mind MattersWhy insight depends on raw materials 38:01 – Creating Space to Digest ExperienceWhy insight arises when attention relaxes 39:03 – Why Most Insights Go UnnoticedReturning to the hurricane metaphor 40:09 – Curiosity as the Gateway to InsightBecoming a student of your own mind 41:41 – Using Simple Affordances to RememberThe finger counter as an insight cue This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit dharmalabco.substack.com/subscribe

On today’s episode of Dharma Lab, we take a closer look at the mechanics of healthy habit formation. Building on a framework we’ve outlined in previous posts—inspiration, intention, action, and repetition—we explore why each step matters from a scientific perspective, and how the process tends to break down in real life. Discussion Highlights: * How monks we encountered in Nepal had trained habits by way of intense practice * Why exceptional capacities are built through training and practice, not innate talent * How small, repeatable actions strengthen the executive network so we are “in the driver’s seat” of our mind, emotions, and impulses * The distinction between unconscious habits and consciously trained habits * A neuroscience-informed framework for habit formation: inspiration, intention, action, and repetition * Where habits most often break down, and how to use moments of everyday life as affordances for practice * Malcolm Gladwell’s framework for exceptional performance: Practice, Practice, Practice, and starting at small levels daily to achieve a compounding rate * How Flourishing is contagious If you enjoy this topic, there will a whole chapter devoted to it in our upcoming book Born to Flourish (available for pre-order now, arriving March 2026). We will deep dive into the 4 stages of developing conscious habits - inspiration, intention, action, repetition. A framework as a recipe to develop a conscious habit. Recent Posts: · From the Archives: Podcast Chapter List: 00:00 – Intro: The “Tomorrow” Trap of ProcrastinationWhy inspiration so often gets postponed — and how habits stall before they begin 02:20 – What Meditation Masters & Peak Performers Have in CommonPractice, not talent: how extraordinary people are trained, not born 04:55 – How Small Daily Practices Change the BrainNeuroscience shows even 5 minutes a day can create measurable change 06:10 – What Are “Conscious Habits”?The difference between automatic habits and habits built with awareness 08:45 – The Four Stages of Building HabitsInspiration → Intention → Action → Repetition (a science-backed framework) 10:20 – Inspiration: Finding the Spark That Sustains ChangeWhy inspiration must be renewed — not assumed 13:10 – Intention: Turning Vision Into a Clear PlanWhy vague goals fail and specificity matters for habit formation 16:00 – Action: Why Small Steps Beat Big PlansLetting go of grandiosity and taking one doable step now 18:50 – Repetition: How Habits Rewire the Brain“Neurons that fire together wire together” — the science of consistency 22:05 – Why Habits Often Collapse (Even When We Care)Busyness, breaks in routine, and the missing role of inspiration 24:40 – Using Everyday Life as an Affordance for PracticeHow brushing your teeth or doing chores can become training moments 27:10 – The Neuroscience of Flourishing as a SkillWhy wellbeing isn’t circumstantial — it’s trainable 30:00 – From Autopilot to the Driver’s Seat of the MindHow conscious habits strengthen emotional regulation and awareness 33:20 – Final Reflections: Practicing Wisely, Not Forcing ChangeWhy flourishing grows through patience, repetition, and care This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit dharmalabco.substack.com/subscribe

REMINDER: Live Q&A with Richie and Cort TODAY at 8pm ET on Substack. Over the next two weeks on Dharma Lab, we’ll be exploring the science and practice of meaningful change—why it so often breaks down, and how small, intentional habits can gradually reshape how we live. In today’s episode, we explore a key insight from neuroscience and psychology: our behavior is shaped less by willpower than by the affordances around us—the cues, routines, relationships, and environments that quietly invite certain actions while discouraging others. Rather than asking why we “lack discipline,” we look at how everyday contexts—from our physical surroundings to the people we spend time with—continually nudge our habits, often outside of awareness. When those affordances stay the same, even the strongest resolutions tend to fade. We also explore a more hopeful possibility: that working with affordances doesn’t have to feel rigid or effortful. Approached with curiosity, it can be creative—even fun. Experimenting with small changes, playful rituals, and supportive friendships can turn habit-building from a struggle into something that feels alive and sustainable. Next week, we’ll continue the conversation: * discussing conscious habits, and * the four steps make flourishing a habit: Inspiration, Intention, Action, and Repetition. You can read more about these in our recent post, as well in our upcoming book Born to Flourish (available for pre-order now, arriving March 2026). Recent Posts: Podcast Chapter List: 00:00 – Approaching New Habits with Curiosity and CreativityWhy motivation fades, even when intentions are sincere — and why willpower alone isn’t enough. 01:00 – Introducing Dharma Lab & the Science of Habit ChangeDr. Richard Davidson and Dr. Cortland Dahl on the neuroscience and contemplative science of lasting behavior change. 02:35 – A Daily Ritual for Motivation (Bodhicitta Practice)Why small rituals help anchor habits — and why remembering to begin is often the hardest part. 04:15 – The Brain Is Sensitive to ContextHow habits are shaped less by intention and more by environment. 05:20 – What Are “Affordances” in Neuroscience?Why cues in your environment quietly drive behavior — often outside awareness. 06:45 – Why Changing Intention Isn’t EnoughWhy resolutions fail when the environment stays the same. 07:40 – Causes and Conditions: A Buddhist Psychology ViewWhy behavior change depends on assembling the right conditions, not forcing outcomes. 09:00 – Practical Example: Supporting Healthy EatingHow what we listen to, read, and talk about reinforces or undermines habits. 10:00 – Small Steps Repeated Many TimesWhy modest, sustainable habits outperform dramatic transformations. 11:20 – The “Too Much, Too Fast” ProblemWhy ambitious resolutions (like 45-minute meditations) rarely last. 12:45 – Designing a Baseline You Can SustainHow to choose habits that are “almost too easy” — and why that works. 14:00 – Planning for Lapses (The Road Goes Up and Down)Why setbacks are not failure — and how awareness means the practice is working. 15:30 – Working with Low Motivation & the DipWhy the real practice happens when motivation disappears. 16:00 – Impermanence & MotivationWhy planning for fluctuating motivation is the wise approach. 17:20 – Three Core Principles for Lasting Habits * Create supportive conditions * Take small, repeatable steps * Plan for difficulty and setbacks 18:20 – Curiosity, Patience, and Creative Habit DesignWhy approaching change with lightness and curiosity makes it sustainable. 19:50 – Everyday Life as PracticeHow meals, exercise, chores, and daily routines can become training for awareness and compassion. 22:10 – Turning Mundane Activities into MindfulnessWhy boredom itself can become interesting — and transformative. 24:10 – Feeding the Mind: What We Consume Shapes HabitsHow reading, listening, and information diets support long-term change. 25:30 – The Power of Community & Social SupportWhy habits rarely last without relationships that reinforce them. 27:15 – Closing Reflections & What’s Next on Dharma LabPreview of upcoming episodes and the habit-change model from Born to Flourish. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit dharmalabco.substack.com/subscribe

This is a free preview of a paid episode. To hear more, visit dharmalabco.substack.com Thank you to those who tuned into our 4th live video with Dr. Richard Davidson and Dr. Cortland Dahl! Join us for our next live AMA on Tuesday, Jan 6 at 8pm ET / 7pm CT. The discussion covered a lot of ground not limited to: Brain activity during meditation, Expectations / Non-attachment, Neuroscience of desire, Journaling + Meditation, Meditation dosage…

At certain moments in life — the end of a day, the completion of a project, or the turn of a year — we naturally begin to reflect. But without intention, self-reflection can quietly slide into rumination, self-judgment, and stress. In this episode of Dharma Lab, we explore the science of self-reflection: why it’s such a uniquely human capacity, how it supports learning, empathy, and wellbeing — and why it so often goes off the rails. Drawing on neuroscience, contemplative practice, and lived experience, we explore how self-reflection can be guided by intention rather than left on automatic — and how moments of awareness restore the capacity to steer the mind. Episode Highlights: In this conversation, we explore: * Why self-reflection is one of the most unique — and potentially troublesome — capacities of the human mind * How the prefrontal cortex enables “mental time travel” into the past and future * The difference between healthy reflection and toxic rumination * How stress impairs intentionality and leaves the mind running on autopilot * Why curiosity and intention are key ingredients in constructive self-reflection * The role of meta-awareness in restoring choice and flexibility * How perspective-taking supports empathy and compassion * Why self-reflection is central to psychotherapy, learning, and creativity * How analytical meditation trains reflection without losing awareness * Simple ways to practice healthy self-reflection in daily life In the coming weeks, we’ll continue exploring how reflection, when held skillfully, can begin to shape the habits and patterns that guide our lives. We’d love to hear from you: What are ways you’ve learned and grown over the past year? What methods help you engage in self-reflection in a positive way? Warmly, Cort + Richie As you reflect on the year, consider our recent post on turning resolutions into habits: From the Archives: Podcast Chapter List: 00:00 — Why Self-Reflection Is Uniquely HumanHumans’ unparalleled capacity for self-reflection — and how it can help or harm us. 01:53 — Natural Moments of ReflectionWhy reflection arises at transitions: days, projects, and years. 02:23 — When Self-Reflection Goes Off the RailsHow reflection turns into self-judgment, negativity, and rumination. 03:27 — The Neuroscience of Mental Time TravelThe prefrontal cortex and our ability to reflect on the past and imagine the future. 05:35 — When Reflection Becomes RuminationHow negative reflection hijacks the mind. 06:11 — The Salience Network and Emotional “Charge”Why rumination activates threat circuitry in the brain and body. 07:30 — Self-Reflection as an Umbrella TermWhy healthy and toxic reflection can feel radically different. 09:23 — Intentionality: The Missing IngredientHow lack of intention leads to runaway mental loops. 10:48 — Curiosity vs. Judgment in Self-InquiryWhat distinguishes healthy reflection from toxic rumination. 12:03 — Stress, the Prefrontal Cortex, and Habitual MindWhy stress shuts down intentional control. 13:10 — The Sailboat Without a RudderA metaphor for the mind on autopilot. 14:11 — Meta-Awareness: Finding the RudderWhy awareness of awareness is the starting point. 15:16 — Everyday Examples of Meta-AwarenessReading, driving, and the moment we “wake up.” 17:05 — Flexibility and the ‘Eye of the Storm’What continuous meta-awareness feels like in daily life. 18:43 — Expanding the Aperture of AwarenessHow presence widens experience rather than narrowing it. 20:46 — Why Meta-Awareness Enables ChangeWhy we can’t change the mind without knowing what it’s doing. 22:15 — The Benefits of Healthy Self-ReflectionWhy reflection is central to therapy, recovery, and growth. 23:42 — Perspective-Taking and EmpathyHow reflection helps us see beyond our own viewpoint. 24:48 — Training Empathy Through ReflectionCort’s retreat experience and learning to take other perspectives. 28:31 — Why the World Needs This Skill NowSelf-reflection, polarization, and social division. 29:06 — Building on Innate CapacitiesWhy these qualities are already within us. 29:33 — Small Moments, Not RetreatsHow to practice reflection in everyday life. 30:12 — Curiosity as a Driving ForceBecoming a student of your own mind. 31:13 — Analytical Meditation and the Dalai LamaIntentional self-reflection as a contemplative practice. 33:58 — Combining Awareness and ReflectionWhy this combination is “magical” for daily life. 34:36 — Closing Reflections and A Question for YouInviting healthy reflection at year’s end: “What have I learned this year? How have I grown?” This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit dharmalabco.substack.com/subscribe

In this episode of Dharma Lab, we explore the neuroscience and contemplative practice of what it means to truly give. Recorded in the middle of the holiday season, our conversation begins with a familiar arc many of us recognize: the childhood excitement of receiving, and the gradual (and sometimes surprising) shift toward the deeper satisfaction of giving. Together, we explore what’s really happening beneath that shift, psychologically, biologically, and experientially. Drawing on neuroscience, Buddhist contemplative traditions, and lived experience, we discuss: * Why giving leads to more sustained well-being than receiving * How generosity cultivates an inner sense of abundance rather than scarcity * What the brain reveals about extraordinary altruists, and their ability to detect suffering * How generosity is a trainable capacity * How small, everyday acts — including giving your full attention — can become powerful micro-practices Discussion Highlights From Getting to Giving As we grow older, the thrill of receiving often fades, while the joy of giving deepens. Neuroscience helps explain why: the brain rapidly adapts to getting what we want, returning us to baseline, while the “warm glow” of giving tends to linger. Giving and the Brain Across many studies, people instructed to spend money on others consistently report greater and longer-lasting increases in happiness than those who spend the same amount on themselves. We also discuss how our brains are prediction machines, and receiving tends to meet expectations and quickly normalizes; whereas giving often involves situations with a higher discrepancy between what you predict and what actually happens. Extraordinary Altruists and the Detection of Suffering We explore research on “extraordinary altruists” — people who donate a kidney to a stranger — who show heightened sensitivity in brain systems involved in detecting suffering. Compassion, it turns out, may begin less with moral reasoning and more with perception. In contrast, psychopathy appears to involve reduced sensitivity to others’ suffering — not necessarily cruelty, but a kind of blindness. This comparison reframes generosity not as virtue versus vice, but as a capacity that exists along a spectrum and can be cultivated. Generosity as an Inner State In Buddhist psychology, generosity is defined less by outward action than by an inner sense of abundance. Fixation on getting reinforces scarcity; giving evokes the feeling that there is enough to share. That inner shift may be one reason generosity is so nourishing. The Gift of Attention One of the simplest and most powerful forms of giving is attention. Putting the phone away. Listening without planning a response. Being fully present, even briefly. Attention communicates care — and people feel it as a gift. Micro-Practices of Giving Generosity doesn’t require dramatic acts. We explore small, repeatable practices: doing routine tasks as acts of service, offering presence in everyday interactions, reframing ordinary moments as opportunities to give. Over time, these micro-practices can turn generosity from a fleeting state into a stable trait. Counterintuitive Practices: Tonglen We also discuss tonglen, the Tibetan practice of breathing in others’ suffering and breathing out care. Though counterintuitive, practitioners often report feeling stronger, less fearful, and more abundant. Rather than depleting us, generosity appears to dissolve deep fears of inner poverty. Flourishing Is Contagious When we cultivate generosity — even briefly — it changes how we show up. Those changes ripple outward, influencing relationships, families, and communities. As we like to say: flourishing is infectious. A Simple Invitation Rather than asking how much you can give, we invite a quieter question: Where can generosity enter your day — through attention, presence, or small acts of care? Warmly,Cort & Richie Podcast Chapter List 00:00 – Opening reflections: from receiving to giving01:45 – Childhood memories and the holiday shift toward generosity03:15 – Why giving feels more nourishing than getting05:10 – Abundance vs. scarcity as inner states07:00 – Giving as a contemplative practice09:10 – Flourishing is contagious11:00 – Micro-practices and everyday generosity12:40 – Attention as a gift14:20 – Research on giving and sustained well-being17:00 – A personal story of generosity and the “warm glow”20:00 – Prediction, expectation, and why pleasure fades22:15 – Tonglen: the counterintuitive power of giving25:30 – Detecting suffering and compassion27:00 – Extraordinary altruists and amygdala sensitivity29:30 – Psychopathy, blindness to suffering, and compassion32:00 – Plasticity: generosity as a trainable capacity34:30 – Compassion without overwhelm37:00 – Rituals of giving in daily life39:30 – Imagination and generosity practices 41:30 – Dedication and carrying generosity into the world42:30 – Closing reflections This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit dharmalabco.substack.com/subscribe

REMINDER: Live Q&A with Richie and Cort TODAY at 7pm ET on Substack. Why do certain memories feel like they still live in our bodies years after they happened? And why do some difficult experiences become turning points for growth while others leave us feeling stuck? In this episode, we explore the neuroscience of trauma and the contemplative tools that help us reshape old emotional patterns. A central part of our discussion is the role of plasticity in both trauma and healing: “Trauma wouldn’t happen if there wasn’t plasticity. The same quality that allows experience to wound us also allows us to heal.” We look at how emotional memories are encoded in the brain, why they can resurface with such force, and how memory reconsolidation creates a natural opening for change each time a memory returns. We also share a powerful experience from a recent meditation retreat, where a long buried emotional imprint surfaced and released through simple, spacious awareness. Again and again, we come back to one insight:Our emotional past is not fixed.Each time we remember an experience, the mind updates it. The state of our mind and body in that moment influences how it is stored again. Meditation helps create the conditions for this shift. A calm and open nervous system changes how old patterns settle in the body. Presence and care make the difference between a memory that stays tight and one that begins to loosen. In this episode we explore: * Why trauma exists on a spectrum and why we are more resilient than we often believe * How emotional memories form and how sensation, context, and meaning become linked * The science of reconsolidation and why remembering a memory makes it editable * How meditation supports emotional release and re-patterning * What happens in the hippocampus and amygdala during emotional release * Simple practices that help us reset between activities or at the end of a day * How offering ourselves the same caring presence we offer others can shift deep patterns A final takeaway: Reconsolidation shows that nothing in our emotional history is final. Each encounter with the past becomes a chance to update it. When a memory returns in a calmer mind, it settles differently. Warmly, Cort + Richie Podcast Chapter List 00:00 Why memories change every time we recall them 01:21 Opening greetings & Center for Healthy Minds 02:34 Introducing today’s topic: trauma & old baggage 03:00 How neuroscience defines trauma 04:03 Trauma, neuroplasticity, and brain change 05:40 Trauma as a spectrum, not a binary 07:44 Innate resilience and basic goodness 09:11 When difficult experiences become patterns 10:55 PTSD vs. post-traumatic growth 11:52 Personal stories of challenge and insight 12:58 Why some adversity overwhelms us — and some transforms us 13:32 Growth mindset & the belief that change is possible 15:33 Why we get “stuck” with old emotional residue 16:07 Cort’s retreat experience: when old pain resurfaces 17:20 Open awareness and effortless presence 18:00 Memories, emotion, and bodily release 19:08 What’s happening in the brain during emotional release 20:06 Consolidation vs. reconsolidation 22:03 The hippocampus and encoding emotional experience 23:53 Retrieval, reconsolidation, and the chance to reshape memory 25:36 Why memory is always an interpretation 27:08 Re-encoding old memories in a calm body 28:40 How meditation creates a new emotional context 29:38 Care + presence: the healing alchemy 30:52 Can reconsolidation be disrupted entirely? 32:22 What animal research shows about memory deletion 33:00 Emotional memory without emotional charge 34:06 How meditation alters hippocampus–amygdala pathways 36:00 Updating anxiety and old narratives through practice 37:05 Practical tools: daily resets 38:30 Micro-pauses between activities 39:33 Mealtime gratitude as nervous system reset 40:53 Finding small spaces for awareness in busy lives 41:33 Shifting from “doing” to “being” 42:00 Final reflections & gratitude This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit dharmalabco.substack.com/subscribe

Mingyur Rinpoche has spent his life immersed in meditation practice — beginning a three-year retreat at 13, and eventually logging more than 50,000 hours of formal training. He was also a central participant in some of the earliest research Richie conducted on advanced meditators, work that helped open the door to much of the scientific exploration of meditation that followed. Yet despite this extraordinary background, the way he teaches is remarkably simple and down-to-earth. In this week’s Dharma Lab conversation, we look at one of the biggest misconceptions people bring to meditation: that it should feel calm or peaceful, and that difficulty means something is going wrong. Episode Highlights * Why early meditation often feels harder — and why that’s actually progress * The monsoon river: a powerful metaphor for understanding the mind * The “road to Lhasa”: how ups and downs both deepen practice * What science shows about the first four weeks of meditation * Why even 4–5 minutes a day meaningfully changes the brain and body * How to stop fighting distractions and use them as support * Mingyur Rinpoche’s “anywhere, anytime” approach to awareness * How difficult emotions become some of the most transformative moments * A gentler, lighter, more playful way to practice A conversation filled with warmth Sitting with Mingyur Rinpoche always leaves us lighter. There is a quality of ease in the way he teaches — a reminder that meditation isn’t about achieving particular states, but about recognizing the awareness that’s present in every one of them. We’re grateful to share this conversation and hope it offers a moment of spaciousness in your week. Warmly, Cort + Richie REMINDER: Join us for our next Ask Me Anything live with Cort and Richie on Tuesday, December 16 @7pm Eastern Time. Please send us your questions in advance! Chapter List 00:00 – Learning from difficulty: Why “down moments” matter01:22 – Introducing Mingyur Rinpoche: A lifetime of meditation03:26 – Why Rinpoche inspires Dharma Lab04:15 – Setting intention: A short compassion micro-practice06:42 – “I’m bad at meditating”: The common misconception07:33 – Rinpoche: Meditation is easier than you think08:40 – The myth of “empty mind”09:34 – When practice feels worse before it feels better10:31 – The “waterfall experience” explained11:03 – Scientific data: Why anxiety rises in week one12:03 – How Richie measures this in studies13:00 – Even 4–5 minutes a day changes the brain14:09 – Biological markers & inflammation15:07 – Cort’s early struggles with practice15:31 – The monsoon river metaphor: clarity reveals the mind17:05 – Using everything as support for awareness18:25 – The road to Lhasa: Ups and downs in meditation20:01 – Why down periods help us grow21:20 – Two categories of meditation experience22:25 – How emotional difficulty becomes insight23:59 – Awareness shifts, not experience24:58 – States vs. traits in meditation26:03 – How awareness becomes more spontaneous over time26:18 – Practical tips for everyday practice27:06 – Rinpoche: How we learn from obstacles28:08 – Connecting with the “background of mind”29:10 – Richie: Bringing compassion into busy daily life30:59 – Cort: Using transitions as practice cues33:02 – Anytime, anywhere meditation34:23 – Final thoughts from Rinpoche34:44 – Closing gratitude This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit dharmalabco.substack.com/subscribe

We spend so much of life chasing the next moment… and missing the one we’re in. This week on Dharma Lab, we dig into the neuroscience of wanting vs. liking, explore how to shift from chasing the next thing to savoring what’s here, and discuss how awe can show up in the smallest, most ordinary moments. Episode Highlights: A big part of the conversation centers on two quiet assumptions that shape so much of how we live. The first is the belief that chasing what we want will finally make us happy—that fulfilling our cravings will give us the contentment we’re seeking. But both research and experience show something different: craving mostly fuels more craving, not more enjoyment. The second is a more subtle fear—that if we stop chasing, we’ll miss out on something essential. We worry we’ll lose momentum, fall behind, or miss our chance at a better, safer, more successful future. That fear keeps us leaning toward the next moment instead of inhabiting the one we’re actually in. From there, we explore what does work: orienting toward liking, savoring, and appreciation. And we talk about how awe doesn’t require redwoods or mountaintops—it’s available in the smallest, most ordinary moments when we shift our attention. A slow email sync on a plane becomes a moment of wonder. Leaves on the ground become a doorway to gratitude. Even difficult interactions reveal something unexpectedly human when viewed with fresh eyes. We’d love to hear from you. What’s one small moment of everyday awe you noticed recently—something ordinary that felt extraordinary when you paid attention? Share your reflections in the comments. Warmly, Cort + Richie Recent Posts: From the Archives: Podcast Chapter List 00:00 – Intro and The Addiction to the FutureWhy we chase the next moment and miss the one we’re in. 00:42 – Wanting vs. LikingA coffee moment sparks a discussion on craving, satisfaction, and the brain. 03:24 – The Neuroscience of RewardHow wanting and liking diverge—and why more craving often means less joy. 05:54 – Craving, Dissatisfaction, and the Buddhist LensTeachings on why craving leads away from happiness, not toward it. 10:11 – Living for the Next VacationHow expectations shape dissatisfaction and reset our baseline. 11:28 – Savoring What’s HereOrienting the mind toward what nourishes us in the present moment. 12:48 – Awe in Everyday LifeHow awe isn’t limited to nature—it’s available in ordinary moments. 13:56 – Awe on an AirplaneA slow Wi-Fi connection turns into a moment of wonder. 16:08 – The Dalai Lama’s “Happiest Moment”A story about presence, abundance, and contentment. 17:21 – When Slowing Down Feels RiskyExploring the instinctive fear that if we stop chasing, we’ll miss out or lose what we need. 18:35 – Introducing These Skills EarlyWhy learning to savor early in life can reshape development. 19:02 – Daily Rituals of AppreciationRichie shares the practices that ground his sense of abundance. 21:00 – Finding Wholesomeness in DifficultyHow perspective can shift even in moments of stress or conflict. 22:14 – Expressing Appreciation Out LoudA simple practice that spreads connection and belonging. 23:29 – Flourishing Is ContagiousHow small acts of appreciation ripple outward. 23:40 – Closing ReflectionsSavoring, contentment, and breaking the cycle of craving. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit dharmalabco.substack.com/subscribe

In this week’s Dharma Lab conversation, we’ll dive into the science and contemplative wisdom behind generosity, purpose, and everyday altruism. How Serving Others Nourishes Us There are moments in life that quietly change everything. For both of us, one of those moments was realizing that meditation was never just about us. At first, practice was personal, a way to calm the mind, relieve stress, and find clarity. But over time, something shifted. We began to see practice less as self-improvement and more as a path of service, a way of showing up for others, not only ourselves. As it turns out, both ancient contemplative traditions and modern science point toward the same insight: service does not just help the world, it nourishes us too. The more we orient our lives toward helping others, the more energizing, meaningful, and joyful our own lives become. What the Research Shows There is now a rich scientific literature on volunteering and altruism. One influential series of studies from Johns Hopkins followed older adults in Baltimore who volunteered in local public schools. They helped children read, served lunch, and supervised the playground. They climbed stairs in buildings with no elevators. What began as a community program became a scientific window into the effects of service. After months of volunteering, participants showed improvements in cognitive functions that usually decline with age. Brain scans revealed positive changes in the prefrontal cortex, the brain’s executive network responsible for planning, focus, and emotional regulation. Other research on purpose shows similar patterns. People with a strong sense of purpose tend to report greater well-being and live longer. Purpose may be one of the most well-established predictors of longevity we have. Why Helping Others Feels Good From a neuroscience perspective, generosity and compassion activate the brain’s reward circuitry. When people behave generously in laboratory studies, the neural reward network lights up more strongly than when they receive something for themselves. This matches our own lived experience. When we help someone, whether through mentoring, supporting a friend, or recording this podcast, it feels deeply energizing. At the end of the day, we often feel more alive rather than depleted. It challenges the common assumption that happiness comes from getting more for ourselves. The evidence suggests something different: when we turn toward the well-being of others, happiness tends to arise naturally. The Inner Practice of Service In the contemplative traditions, this motivation is called bodhicitta, the heart of awakening. It begins with intention rather than action. Even a brief pause to remember our motivation can change the emotional tone of an entire day. You can practice it in a few seconds with a simple thought: “May this be of benefit to others.” This inner shift recruits networks related to focus and intentionality while activating reward circuits that leave us feeling open and uplifted. We both use this practice constantly: * Before recording. * Before meditation. * Before meetings. * Even before exercise. A short moment of remembering can reshape the entire experience. Service as an Everyday Practice We often think service requires ideal conditions, free time, or a perfectly designed opportunity. But the science and the contemplative traditions both show that service can happen in ordinary life. You can bring this mindset into washing dishes, walking through an airport, or talking to a child. It is the orientation of the mind that matters more than the setting. Research shows that when people reflect regularly on altruistic intentions, they are more likely to offer spontaneous acts of kindness in daily situations, such as giving up a seat to someone who needs it. A Shift the World Needs We’re all carrying a lot these days, and it’s easy to pull inward. But when we turn even slightly toward someone else’s wellbeing, something softens and the day feels a little lighter. Service doesn’t have to be dramatic. Most of the time it’s a small gesture, a quiet intention, or a moment of paying attention. Yet these moments accumulate. They change how we move through the world and how we feel inside. We would love to hear from you.What’s one small act of service or generosity that shaped your life this year? With gratitude, Cort & Richie Podcast Chapter List: 00:00 – Why Generosity Activates the Reward Network 00:48 – Cort Shares Two Turning Points in His Practice 02:31 – Realizing Meditation Is About Serving Others 03:59 – Richie on the Dalai Lama and the Shift Toward Service 05:37 – Ego, Career, and the Gradual Move to Altruism 07:06 – How Being Helpful Feeds Our Sense of Meaning 09:14 – The Buddhist View: Self-Focus vs. Service 10:04 – What Volunteering Research Shows About Well-Being 11:12 – Purpose, Aging, and Longevity 12:44 – The Baltimore “Experience Corps” Study 14:15 – Unexpected Benefits: Purpose, Movement, Structure 15:19 – Changes in Cognition and the Brain (Executive Network) 17:07 – Why These Findings Matter 17:38 – The Buddhist Perspective: Motivation Comes First 18:52 – Micro-Practices: Bringing Altruism Into Daily Life 20:07 – Bodhicitta: Vast Aspiration + Practical Action 22:02 – Why This Inner Shift Feels So Nourishing 24:36 – Does Altruism Activate the Reward Network? 25:57 – Generosity vs. Personal Gain: What the Brain Shows 27:17 – Cort’s Personal Aspiration Practice 29:47 – How Altruistic Mindsets Change Your Day 30:53 – Richie’s Morning Calendar Practice 31:24 – “Contemplative Aerobics”: Service While Exercising 33:03 – How Altruistic Mindsets Change Social Behavior 34:13 – The Science of Small Everyday Acts of Service 35:05 – Volunteering as a State of Mind, Not Just an Activity 35:50 – Final Reflections: A Shift in View That Changes Everything 36:31 – Why the World Needs More Altruism Right No This is a public episode. 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What does it mean to simply be? In this episode of Dharma Lab, we explore the neuroscience and contemplative practice of being — that effortless, natural presence that can transform anxiety into insight and turn ordinary moments into gateways of creativity. Fresh from Richie’s trip to India and a meeting with His Holiness the Dalai Lama, we sit down for a free-flowing, unrehearsed conversation that bridges ancient meditation wisdom and cutting-edge brain science. Together, we explore: * The difference between doing and being — and why it’s not either/or * How effortlessness, presence, and naturalness create inner freedom * What happens in the brain when the prefrontal cortex “goes offline” * Why even short daily meditations can change brain structure * How releasing control and predictive loops unlocks creativity * Practical ways to drop into being throughout your day Discussion Highlights The continuum of being and doing:Being and doing aren’t opposites. We move along a spectrum — moments of effort give way to moments of openness. Meditation helps us recognize and expand those natural gaps. Effortlessness and the brain:When the mind lets go of control, the prefrontal cortex — the “executive” part of the brain — briefly goes offline. Advanced meditators show this pattern: they shift attention effortlessly, without strain or mental effort. Creativity through presence:True creativity arises not from trying harder, but from relaxing the constraints of thought. As Richie notes, “When we stop directing our thoughts, the mind becomes more flexible — and novel insights can emerge.” The modern predicament of too much information:We look at how our minds are flooded with information from the moment we wake up. Just as too much food overwhelms the body, too much information overwhelms the mind. True rest requires more than physical stillness. It asks for mental space, time without constant input from phones, news, or endless tasks. Finding that space to simply be gives our minds room to digest and renew. Three Ingredients of Being: Effortlessness, Presence, and Naturalness * Effortlessness: releasing mental control so the mind can rest naturally. * Presence: staying aware without suppressing thoughts. * Naturalness: allowing experience to unfold without interference. When these come together, they create the conditions for insight, creativity, and emotional healing. New research on structural brain changes from meditation:Even a few minutes of daily meditation can change the brain. Richie shares unpublished findings showing increased structural connectivity — literally new wiring — after just one month of brief practice. Practical wisdom:We share ways to weave being into everyday life: in the gaps between meetings, while waiting in line, or simply resting for a few seconds with eyes open.What we call micro-doses of being: simple, effortless pauses that reconnect us to awareness. We’d love to hear from you: * When do you find yourself shifting from doing to being? * How can you create small pauses in your day to let the mind rest? * What do you notice when you stop trying to manage your experience and simply let awareness be as it is? Share your reflections in the comments. Warmly, Cort & Richie Chapter List: 00:00 – Opening reflections: The art of effortless presence01:01 – Richie returns from India & meeting His Holiness the Dalai Lama01:50 – Introducing “the neuroscience of being”03:25 – What happens in the brain when we shift from doing to being?04:00 – Being vs. doing: a continuum, not opposites05:30 – Creativity and releasing mental constraints08:00 – Physical stillness vs. mental stillness10:00 – The modern predicament: information overload13:00 – The “information diet” and its effects on the mind14:10 – Three ingredients of being: effortlessness, presence, and naturalness15:20 – Effortlessness: letting go of control16:10 – What happens when the prefrontal cortex goes offline17:05 – Meditation expertise and the U-shaped curve20:00 – Novices, intermediates, and Olympians of meditation22:00 – Effortless attention and stable awareness23:20 – Training the quality of effortlessness24:50 – Presence: awareness without distraction26:00 – Thoughts are allowed – not suppressed27:00 – Creativity and novelty emerging from open awareness29:00 – The candle flame of insight metaphor30:00 – Brain network connectivity and meditation research33:00 – New Healthy Minds data: structural brain changes in one month35:00 – “It’s easier than you think” – why short practice still matters36:20 – The third element: naturalness or non-fabrication38:00 – Healing through allowing and non-interference39:00 – The brain as a prediction machine41:00 – Breaking predictive loops & spontaneous flexibility43:00 – Why research on “being” is still new43:20 – Practical ways to integrate being into daily life44:00 – Cort’s unplugging rituals and micro-pauses45:00 – Richie’s interstitial moments of awareness46:00 – The self-illuminating mind47:00 – The “bardo” or gap between activities49:00 – Don’t fill the gaps – the practice of pausing49:30 – Micro-doses of being throughout your day49:50 – Closing reflections and gratitude Ref notes: Explore the Healthy Minds program This is a public episode. 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This is a free preview of a paid episode. To hear more, visit dharmalabco.substack.com Thank you to those who tuned into our 3rd live video with Dr. Richard Davidson and Dr. Cortland Dahl! Join us for our next live AMA on Tuesday, Dec 16 at 7pm ET / 6pm CT. Chapter List for AMA #3: 00:00 – Opening PracticeGuided intention-setting and brief meditation to begin the AMA. 05:00 – Can Meditation Slow Brain Aging?Exploring research on meditation and brain aging, including Mingyur R…

Episode Highlights: 1. Small doses make a difference. Even a few mindful minutes a day can reshape the brain. Recent MRI research shows that short, consistent practice can lead to measurable structural changes in the brain in just four weeks. 2. Consistency matters more than duration. Across studies from 2003 to today, longer sessions didn’t necessarily lead to better outcomes. What really counts is showing up — the rhythm of practice, not the clock. 3. “Short times, many times.” Ancient manuals never mention minutes or hours. They emphasize moments of awareness scattered through daily life: a breath before speaking, a feeling of compassion, a few conscious steps. 4. End on a good note. Don’t push through fatigue. When your practice feels alive or clear, stop there. Ending while it feels good builds a natural desire to return. 5. Begin and end with aspiration. A simple intention — “May this be of benefit to others” — frames the mind in a positive way. Ending with that same wish creates a lasting imprint, consistent with psychologist Daniel Kahneman’s “peak-end rule.” 6. Friendship over force. Meditation isn’t about grinding it out. As Richie puts it, “Make friends with your mind. Don’t treat it as something to struggle against.” 7. The most important practice is the one you’ll actually do. It doesn’t require perfect silence or long retreats — just the willingness to pause and come home to awareness, again and again. We’d love to hear from you:How much meditation feels “enough” for you?What helps you stay consistent, and what does friendship with your own mind look like in daily life? Share your reflections in the comments. Warmly, Cort & Richie Chapter List: 0:00 – Intro: What is the “dosage” of meditation?1:00 – The myth of ideal conditions for practice3:00 – Richie on early research: the 2003 immune system study6:00 – What the science shows about minutes vs. outcomes9:00 – App-based meditation and real-world data11:00 – Does practicing longer make a difference? Not necessarily13:00 – “Momentary assessments” — why timing of measurement matters14:00 – New research: brain changes after short daily practice16:00 – How meditation reshapes the prefrontal cortex and default mode network19:00 – Classical wisdom: no mention of minutes, only “short times, many times”21:00 – The importance of ending on a good note23:00 – Making friends with your mind instead of forcing it25:00 – Beginning and ending with aspiration28:00 – Danny Kahneman’s peak-end rule and meditation30:00 – Why intention and inspiration matter more than duration32:00 – Richie on how his personal practice evolved35:00 – Meditation in everyday life — airports, flights, and love meditations36:30 – What really matters: motivation, kindness, and consistency37:30 – Closing reflections and takeaways Reference notes: * Explore the Healthy Minds Program app referenced in the discussion Recent Posts: In case you missed it, check out recent posts on the topic of Meditation Dosage and use of Meditation Apps here: From the Archives: Do you have topics you would like to see in future posts, suggestions for features, or areas of improvement? We would love to hear from you HERE! This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit dharmalabco.substack.com/subscribe

In this episode of Dharma Lab, we sit down with our friend and colleague Dr. Simon Goldberg, one of the world’s leading researchers on meditation apps. Together, we explore what the data really say about digital practice — what’s working, what’s not, and how even a few minutes a day can reduce stress and support wellbeing. It’s a conversation about technology, habits, and the ways meditation is quietly transforming our minds and bodies — changes that science can measure only in part, but that reach far beyond the lab. Highlights from the Episode * From the Himalayas to the App Store — A historical reflection on how meditation once required crossing mountains to find a teacher, and how that same wisdom is now available instantly on our phones. * The Science of Small Practice — Dr. Simon Goldberg shares data showing that even five minutes of daily meditation can meaningfully reduce stress, ease anxiety, and support emotional balance. * Measurable Shifts in the Body — New research reveals tangible biological changes from short, consistent practice — including lower inflammation markers and shifts in gut health and emotional language. * Beyond the Lab — Richie Davidson discusses the limits of current research, noting that while short-term studies capture early benefits, the deepest changes from contemplative practice may unfold years later — far beyond the reach of most scientific follow-ups. In case you missed it, check out a written contextual summary of this podcast here: Podcast Chapter List 00:00 – Intro 02:00 – Welcome & introduction to Dr. Simon Goldberg 03:00 – From Himalayan pilgrimages to instant apps 05:00 – Simon on learning to meditate alone & the promise of digital tools 06:00 – Richie on technology democratizing Dharma 09:00 – Cort on self-taught practice before apps and books as teachers 10:00 – Do meditation apps actually work? The research overview 11:00 – What the data say about mental health benefits 12:00 – Comparing apps to in-person training and effect sizes 16:00 – The real-world time course of practice change 18:00 – How long do studies actually run? Follow-ups and limits 19:00 – What common measures miss about deep transformation 21:00 – “Ten percent happier”? Translating effect sizes to real life 22:00 – Individual differences and why ruminators benefit most 24:00 – The BeWell study design and Healthy Minds app trial 26:00 – Meditation vs education-only conditions and key findings 28:00 – Biological markers: inflammation and gut microbiome (gut health) changes 31:00 – Language shifts and reduced self-focus 32:00 – Retention and long-term benefits after practice ends 34:00 – Delayed effects and long horizons of mind-training 36:00 – Engagement challenges and the “hockey-stick” drop-off 40:00 – Habit formation, commitment, and why apps fade 41:00 – Behavioral economics and remembering practice under stress 42:00 – The non-linear path of real change 43:00 – The future of digital well-being: AI & personalization 44:00 – Integrating practice into daily life through technology 45:00 – Just-in-time interventions and real-time support 47:00 – From “Anytime Anywhere” to “Every time Everywhere” practice 49:00 – Closing reflections on the promise of Digital Dharma This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit dharmalabco.substack.com/subscribe

This is a free preview of a paid episode. To hear more, visit dharmalabco.substack.com We’re so grateful to everyone who joined us for our very first Dharma Lab AMA with Dr. Cortland Dahl and Dr. Richard Davidson in early September. You’ll find in the recording two guided practices (one each from Cort & Richie), as well as the full recording of Q&A. Below you’ll find a summary of the conversation, written up in a Q&A format so it’s easy to follow. It’s not a perfect or complete transcript, so please forgive any typos and brevity, but we wanted to capture the spirit of the dialogue and share the key insights with all of you for those who prefer to read rather than watch the episode. Podcast Chapter List 0:00 - Intro 3:12 - Opening Guided Practice by Cort to set intention for the session 8:28 - Questions & Answers with participants. Question 1: where do you draw the line between mental health and social health? Is it where your epigenome is modified by social interactions, no matter how you perceive them? Or is it where your perception is modified, no matter what state your epigenome is in? 16:03 - Question 2: Cort, how did you go from a socially anxious teenager to an executive director and overall friendly happy being? 21:44 - Question 3: When practicing analytical meditation—examining a difficult situation through words, sensations, emotions, images, and beliefs—do physical sensations and images enhance the process? And if someone can’t access those, is it related to trauma, like PTSD? 37: 39 - Question 4: Judd Brewer talks about the trigger–behavior–reward cycle. How do we interrupt undesired behaviors? 42:31 - Question 5: Please say more about holding and being with the first arrow from Buddhist psychology, particularly for worry or concern about the health of a loved one and not shooting that second arrow yourself. 50:03 - Question 6: Why do retreats often show stronger measurable effects than the same number of hours practiced as short daily sessions? Could sleep or changes in everyday habits explain that difference? 56:26 - Closing Practice with Richie Transcript Q&A Summary Q1: Dear Richie, where do you draw the line between mental health and social health? Is it where your epigenome is modified by social interactions, no matter how you perceive them? Or is it where your perception is modified, no matter what state your epigenome is in? Since the epigenome can be modified by food, drugs, social interactions, and spiritual experiences, is social health determined by social relationships? A (Richard Davidson):This is a wonderful and complex question. It’s so rich that I plan to write a Dharma Lab essay about it. But briefly: * The epigenome refers to parts of the genome that can be modified by environmental or internal factors. These modifications affect whether a gene actually produces its protein. * For example, in animal studies, researchers have bred strains of rats to be highly anxious or very relaxed. But if an “anxious” rat pup is raised by a nurturing mother (one who does a lot of licking and grooming), its gene expression changes. Despite genetic predisposition, that nurturing care alters its brain chemistry and activation, and the rat becomes less anxious. * This shows that the old split between “nature vs. nurture” is outdated. Social interactions—how we are cared for—literally modify biology. So mental health and social health are deeply interwoven; the line between them is blurred. Q2: Cortland, you’ve mentioned before that you struggled with anxiety when you were young. How did you get from being that socially anxious young man to leading an international nonprofit and becoming the friendly, grounded person you are today?

In this episode of Dharma Lab, Richie Davidson and Cortland Dahl dive into one of the most startling findings in modern science: that loneliness and social disconnection can be as harmful to our health as smoking fifteen cigarettes a day. They explore what makes loneliness so toxic—not just for our mental well-being, but for our physical health—and how ancient contemplative wisdom and modern neuroscience converge on the same insight: connection is medicine. From the biology of stress and resilience to simple daily practices that nurture kindness and belonging, this conversation reveals how small shifts in awareness can rewire the brain for connection—and why doing so may be one of the most important things we can do for ourselves and our world. Podcast chapter list below. In case you missed it, check out a written contextual summary of this podcast here: Podcast Chapter List 0:00 – Intro: Why loneliness matters more than we realize1:20 – How common is loneliness today?3:00 – The Surgeon General’s warning on social disconnection5:15 – Mind–body divide: why medicine overlooks relationships7:30 – The 2015 meta-analysis: where the “15 cigarettes a day” claim comes from10:35 – Loneliness vs. obesity and other health risks12:10 – How loneliness gets “under the skin”: stress, resilience, and recovery14:15 – Can we actually train connection?16:20 – Kindness and compassion as skills18:30 – How ancient contemplative practices expand our circle of care20:45 – What happens in the brain after just two weeks of practice22:40 – Everyday connection moments: examples from daily life26:20 – Practicing connection in ordinary settings (like airports!)28:50 – The perception of loneliness vs. actual isolation30:30 – Science on subjective vs. objective measures of connection32:40 – Why social connection is a public health imperative34:15 – Final reflections: small practices, big impact This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit dharmalabco.substack.com/subscribe

In this Dharma Lab episode, we pick up where we left off—moving from why our minds get so restless to what we can actually do about it, exploring three strategies from Buddhist psychology for working skillfully with overthinking: Remove, Transform, and Transcend. See chapter list below. In case you missed it, check out a written contextual summary of this podcast here: Podcast Chapter List 0:00 - Intro2:30 - Cort & Richie share personal experiences with rumination8:41 - Overview of the three Buddhist psychology strategies9:50 - Remove: Notice triggers & redirect attention20:52 - Transform: Observe thoughts as just thoughts—this loosens their grip and can turn them into sources of insight or compassion31:16 - Transcend: Learn to see the vast field of awareness within which thoughts arise and dissolve40:08 - Closing reflections: flourishing is infectious If you’d like to begin with Overthinking and Rumination (Part 1), you can find it here: This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit dharmalabco.substack.com/subscribe

In this week’s podcast, Cort and Richie explore why the mind so often gets stuck in rumination, how our evolutionary wiring and contrast-detecting brains fuel it, and what contemplative practices can do to shift us from anxious loops into clarity and balance. Reminder: our second AMA (ask me anything with Cort + Richie) is on Tuesday, September 30th at 8pm ET. Please send your question in advance! See chapter list below. In case you missed it, check out a written contextual summary of this podcast here: Podcast Chapter List 0:00:00 - Intro 3:43:00 - What is Rumination, and what advantages does it provide? 8:12:00 - Why do we so often focus on the negative when we ruminate? 14:48:00 - The evolutionary threat response, and how meditation helps you see it more clearly 18:00:00 - The toxicity of chronic stress 22:02:00 - Another benefit to mental time travel: the ability to develop a sense of purpose 24:00:00 - Regaining agency over our minds, and not classifying aspects as “good” or “bad” This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit dharmalabco.substack.com/subscribe

One of the questions we hear most often is: how much practice do I really need to do? Do the benefits of meditation only come after logging hours on the cushion? The science—and lived experience—tell a different story. In fact, in the very first randomized controlled trial of Mindfulness-Based Stress Reduction (MBSR) back in 2003, researchers expected that more minutes of daily meditation would predict bigger changes in well-being. But the data showed something surprising: there was no relationship between the number of minutes people practiced and the outcomes they experienced. Even those who admitted to doing almost no formal meditation outside of class showed the same improvements in anxiety, depression, and immune function as those who put in the most time. So what’s going on here? One clue lies in micro-practices—short, repeated moments of awareness that weave into everyday life. A grandmother in one of our programs once shared that she had never managed to sit formally for practice, but one morning she found herself pausing instead of snapping at her granddaughter. She simply listened to the sound of her granddaughter’s voice, noticed her own irritation, and let it go. That tiny shift changed the whole morning. This is the heart of what we call short times, many times. These glimpses don’t require carving out special hours—they can happen while you’re washing dishes, waiting in line, or walking the dog. And they matter. Neuroscience shows that even these brief flashes can reshape brain connectivity, loosening the grip of reactivity and strengthening resilience. Another piece of the practice is learning to adjust the aperture of awareness. Sometimes we need a narrow, focused beam of attention—staying locked in on a task. Other times, life calls for a panoramic awareness—taking in a room, a conversation, or simply the whole moment. Athletes like Wayne Gretzky describe this wide-field awareness as a kind of superpower. We can train the same flexibility in daily life: knowing when to zoom in, when to zoom out, and when to soften altogether. The takeaway is simple: seconds matter. Micro-practices, repeated many times a day, build the skill of shifting awareness. And over time, those little moments add up to real transformation. We’d love to hear how you’re experimenting with this in your own life. Where do you find your micro-practices—at work, with family, in the midst of stress? Share your reflections with us—we’ll be continuing this conversation together. Podcast chapter list below. In case you missed it, check out this week’s Micro Practice: 60-Second Weather Check: Podcast Chapter List 0:00 - Intro – "How much do I need to practice?" 2:23 - Early studies on MBSR: No correlation between practice time and results 4:49 - Shift in perspective – healthcare worker’s story with noisy grandchildren 8:17 - How the brain reacts to short micro-practices 12:52 - Adjusting the "aperture of awareness" – when to dial out or in 17:18 - Short moments, many times This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit dharmalabco.substack.com/subscribe

In this week’s podcast, Cort and Richie discuss how fear shrinks our perception, but harnessing awareness widens the lens again. See chapter list below. In case you missed it, check out a written contextual summary of this podcast here: Podcast Chapter List 0:00:00 - Intro 2:28:00 - How the brain reacts to uncertainty 7:33:00 - Amygdala activation: narrowing perception to potential threats 8:54:00 - Physical responses to fear and the spiral of anxiety 12:41:00 - Evolutionary origins: the brain as a “change detector” 16:38:00 - Chronic activation: why unresolved threats are unhealthy 17:30:00 - Meditation as mental training for self-awareness 21:40:00 - Lab studies: unknown fears trigger stronger reactions 27:06:00 - When the future is unpredictable: what can we do? 29:01:00 - The elixir of awareness 40:13:00 - Cort and Richie discuss coping with uncertainty Dharma Lab is reader-supported. To receive new posts and support our work, consider becoming a free or paid subscriber. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit dharmalabco.substack.com/subscribe

Richie and Cort discuss how small shifts in perspective lead to lasting changes in the brain and experience This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit dharmalabco.substack.com/subscribe

Notes from Dharma Lab * Please see written primer below on The Science of Discomfort (released Tuesday 8/26) Ep.4 Chapter List: 0:00 Stories of Discomfort: MRI & Dentist 5:24 The Science of Pain & The Two Arrows 8:23 The Suffering Equation: Pain x Resistance 10:05 Your Brain on Pain: Shifting Resistance 12:59 How Meditation Changes Pain & Distress 14:35 Can Beginners Really Change Their Experience? 18:52 Discomfort as a Mindfulness Hack 20:24 Meditation as Mental Hygiene Dharma Lab is reader-supported. To receive new posts and support our work, consider becoming a free or paid subscriber. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit dharmalabco.substack.com/subscribe

Dear Dharma Lab readers, Join Richie and Cort in Dharma Lab Episode 3 in a wide ranging research discussion on the findings from the JAMA article announced earlier this week on Burnout. Joining us are friends of the pod Daniela Labra and Leandro Chernicoff. Full Discussion Below: Chapters: 0:00:00 – Intro and overview of the study in Mexico: Digital Well-Being Training With Health Care Professionals3:46:00 – Richie gives an overview of the burnout crisis and the neuroscience behind burnout11:15:00 – Real world stories of burnout encountered during this study in Mexico16:24:00 – Discussing details of the study, and why this work was taken on24:13:00 – What specific skills were learned by participants, and reflections by the panelists about how to put these skills to use43:14:00 – Are different skills necessary, or are some more important than others?45:22:00 – The impact of the study, summary findings, and data Contextual Piece Here (released yesterday): Dharma Lab is reader-supported. To receive new posts and support our work, consider becoming a free or paid subscriber. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit dharmalabco.substack.com/subscribe

Listen on Episode #2 on Youtube, Spotify, Apple: YoutubeSpotifyApple Podcasts Episode 2 Chapter List: 0:00 Intro 0:32 Episode Overview by Cort 2:35 “This is Your Brain on AI” — and How the Media Spins the Negative 4:07 Historical Precedent: Handwriting vs. Typing 5:44 MIT Study: How Large Language Models Impact the Brain 15:06 Will Certain Skills Become Obsolete with AI? 17:38 The Role of Intention and Full Awareness 21:24 Unintended Consequences — Lessons from Buddhist Monks on Memory and Focus 24:04 Using AI to Prompt Reflection for Better Thinking 31:56 Final Thoughts: Stay in the Driver’s Seat with AI See our written context setting post here for reference to the Podcast Episode 2: Dharma Lab is reader-supported. To receive new posts and support our work, consider becoming a free or paid subscriber. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit dharmalabco.substack.com/subscribe

Richie and Cort discuss The Most Important Thing in Episode #1 of Dharma Lab. 02:22 – "My religion is Kindness" 05:25 – Kindness is the most important thing — apply a "kindness acid test" to all you do 08:08 – How kindness and compassion have (or haven’t) been studied in neuroscience 12:44 – Defining "kindness" and "compassion" in scientific and Buddhist terms 18:55 – Changing your focus from empathy to compassion can reduce burnout 26:49 – Empathy vs. compassion: toddler study example 29:10 – Question for Cort: Is empathy a prerequisite for compassion? 32:23 – Question for Richie: Are kindness and compassion innate or developed? 36:30 – Using kindness as an antidote to anxiety or anger 41:36 – Kindness and compassion as a skill 44:30 – New data: Healthy Minds kindness trainings improve teacher outcomes 49:30 – Perspective shift: consider how your actions benefit others 56:13 – Switching from a “needs” to a “service” mindset This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit dharmalabco.substack.com/subscribe