The Emergence of Contemplative Neuroscience: Richard Davidson, Ph.D.

"Ruts" in the mind

Imagine a stream of water flowing over a large rock. Over time it will make small tracks on the rock that will gradually become grooves and eventually become big ruts.  It is similar to what happens in the mind.  The mind learns patterns though our habitual ways of thinking. As we discussed in the last post (How can we train ourselves to be kind and compassionate?) what we keep thinking and pondering about becomes the inclination of our minds. If we have thoughts of sensual desires, ill will and harm all the time, that will become the inclination of our mind. The result will be greed, anger and hatred.  If the ruts we have made are deep no matter how we try to pour water on the rock the water will travel only in the direction of the ruts. However the good news is that in the mind we can wipe all these old ruts and make new ones. This requires work. This is the training of the mind through meditation, specifically loving-kindness meditation.  When we have thoughts of non-sensuality (less greed), loving-kindness and compassion that will become the inclination of our mind. This will result in more generosity, loving-kindness, compassion and altruistic joy. Now these "ruts of the mind" will benefit you and people around you.

There is now much evidence in neuroscience to show that we can form new neural pathways according to how we train our minds. This is known as  Neuroplasticity.  Here is some of the latest research to  show how compassion meditation can change your neural pathways in the brain:Imaging finds different forms of meditation may affect brain structure Meditation’s positive residual effects.

Also see:

Two Kinds of Thoughts

Two Kinds of Thoughts

In this sutta Buddha talks about 2 kinds of thoughts:

#1. Thoughts of Sensuality, Thoughts of ill will, Thoughts of harm

#2. Thoughts of Non-sensuality, Thoughts of non-ill will (loving-kindness), Thoughts of Non-harm (compassion)

Type #1. Leads to your own affliction or to the affliction of others or to the affliction of both. It obstructs discernment, promotes vexation, & does not lead to Unbinding.

Type #2. Leads neither to your own affliction, nor to the affliction of others, nor to the affliction of both. It fosters discernment, promotes lack of vexation, & leads to Unbinding.

When the thoughts of type #1 arises, he advised us to reflect on the danger of this thoughts (method 2 of the Vitakkasanthana Sutta, please see the post above) and get rid of them.

In his own words: "As I noticed that it leads to my own affliction, it subsided. As I noticed that it leads to the affliction of others... to the affliction of both... it obstructs discernment, promotes vexation, & does not lead to Unbinding, it subsided. Whenever thinking imbued with ill will had arisen, I simply abandoned it, destroyed it, dispelled it, wiped it out of existence."

He also said: "Whatever a one keeps pursuing with his thinking & pondering, that becomes the inclination of his awareness."

Dvedhavitakka Sutta: Two Sorts of Thinking translated from the Pali by Thanissaro Bhikkhu

http://www.accesstoinsight.rg/tipitaka/mn/mn.019.than.html

Also please see this beautiful simile from the sutta (click on the title) :There lived a large herd of deer...

So it is possible to change our mind with practice and ultimately change our own behavior pattern, either good or bad. It is a matter of shift in the thinking pattern in the mind and with practice speech and bodily action will follow. To begin with it may be nice if we can implement thoughts of loving kindness, non-ham in our society too. It will be more effective if we start this at an early age, like an early childhood education program in schools. If this happens in the future we should see less of these horrible school shootings, murders and other violence we in our society today. The key is the practice of loving-kindness (see labels). It is not difficult and it will benefit you and people around you too.

Also Note: This sutta is basically an expansion (both Wrong Intention and the Right Intention) of the second step in the Noble Eightfold Path (The Right Intention*). Please see the link below.

http://www.accesstoinsight.org/lib/authors/bodhi/waytoend.html#ch2

*

2. Right Intention

While right view refers to the cognitive aspect of wisdom, right intention refers to the volitional aspect, i.e. the kind of mental energy that controls our actions. Right intention can be described best as commitment to ethical and mental self-improvement. Buddha distinguishes three types of right intentions: 1. the intention of renunciation, which means resistance to the pull of desire, 2. the intention of good will, meaning resistance to feelings of anger and aversion, and 3. the intention of harmlessness, meaning not to think or act cruelly, violently, or aggressively, and to develop compassion.

http://www.thebigview.com/buddhism/eightfoldpath.html

Grow "flowers" not "weeds" in the mind

Consider your mind as your garden. It is very easy to grow weeds but it is hard to grow nice flowers. You need constant effort and mindfulness to keep the garden free from weeds. Weeds are like our defilements in the mind. Flowers are like the good moral values and virtues of the mind.

More news on compassion...

IMAGINE A WORLD WHERE HUMANS HAVE THE TOOLS TO BE COMPASSIONATE AND ENGAGE MORE READILY IN ALTRUISTIC BEHAVIOR

PROJECT COMPASSION
... also known as the Center for Compassion and Altruism Research and Education, is an innovative initiative of the Stanford School of Medicine within the Stanford Institute for Neuro-Innovation and Translational Neurosciences that will employ the highest standards of scientific inquiry to investigate compassion and altruism.



http://compassion.stanford.edu./

More news on Loving-kindness meditation...

http://www-psych.stanford.edu/~psyphy/pdfs/Hutcherson_08_2.pdf

Loving-kindness far excels ...

"Whatever kinds of worldly merit there are, all are not worth one sixteenth part of the heart-deliverance of loving-kindness; in shining and beaming and radiance the heart-deliverance of loving-kindness far excels them."

Itivuttaka, Sutta 27(spoken by the Buddha)

Effects of Loving-kindness (compassion) meditation

From latest scientific research: March 26th 2008

Regulation of the Neural Circuitry of Emotion by Compassion Meditation: Effects of Meditative Expertise
Antoine Lutz1*, Julie Brefczynski-Lewis2, Tom Johnstone3, Richard J. Davidson1*
1 University of Wisconsin, Madison, Wisconsin, United States of America2 West Virginia University, Morgantown, West Virginia, United States of America3 University of Reading, Reading, United Kingdom

Click on this to read the full article

Watch CNN Video


From the Anguttara Nikaya, 11:16(spoken by the Buddha) :2500 years ago


"When the heart-deliverance of loving-kindness is maintained in being, made much of, used as one's vehicle, used as one's foundation, established, consolidated, and properly managed, then eleven blessings can be expected. What are the eleven?


A man sleeps in comfort; he wakes in comfort; he dreams no evil dreams; he is dear to human beings; he is dear to non-human beings; the gods guard him; no fire or poison or weapon harms him; his mind can be quickly concentrated; the expression of his face is serene; he dies without falling into confusion; and, even if he fails to penetrate any further, he will pass on to the world of High Divinity, to the Brahma world."

Click on this to read the full sutta

How to train yourself to practice compassion and loving-kindness

Suppose a man came with a hoe and a basket, and he said, "I shall make this great earth to be without earth"; and he dug here and there and strewed here and there, and spat here and there and relieved himself here and there, saying "Be without earth, be without earth." What do you think, bhikkhus, would that man make this great earth to be without earth? — No, venerable sir. Why is that? Because this great earth is deep and measureless; it cannot possibly be made to be without earth. So the man would reap weariness and disappointment.

So too, bhikkhus, there are these five modes of speech that others may use when they address you. Their speech may be timely or untimely, true or untrue, gentle or harsh, for good or for harm, and may be accompanied by thoughts of loving-kindness or by inner hate. Now this is how you should train yourselves here: "Our minds will remain unaffected, we shall utter no bad words, we shall abide friendly and compassionate, with thoughts of loving-kindness and no inner hate. We shall abide with loving-kindness in our hearts extending to that person, and we shall dwell extending it to the entire world as our object, with our hearts abundant, exalted, measureless in loving-kindness, without hostility or ill-will." That is how you should train yourselves.

-Majjhima Nikaya, Sutta 21

Unobstructed loving kindness....

Finally science proves it.... "Study shows compassion meditation changes the brain"

March 25, 2008

University of Wisconsin-Madison News

To read full research article:

Regulation of the Neural Circuitry of Emotion by Compassion Meditation: Effects of Meditative Expertise

To see other related posts: click on the labels

There is only one universal language... the language of "loving kindness."

There is only one universal language in this world. That is the language of "loving kindness." The language of "loving kindness" is understood by all beings, irrespective of species, race, or religion.



Related Posts:
What is the matter with my grass? (Post on Loving Kindness)




Please note:
This picture was recently e-mail to me by my friend, EK. This amazing story was originally sent by a person named Debby Cantlon. The dog mother fed the young squirrel along with the rest of her young puppies. Debby, plans to release, the squirrel back into the wild soon.

Happy new year 2008

Happy new year 2008

May this year be filled with loving kindness in every heart.

Think of your mind as a "garden"

Think of your mind as a garden. People may throw "seeds" in it from time to time. Don’t water them if you know they are weeds. Weeds are very difficult to get rid of once they start to grow. If you know they are flowers you should water them often.

Related posts:

What is the matter with my grass?

The good shine from afar...

The good shine from afar
like the snowy Himalayas.
The bad don't appear
even when near,
like arrows shot into the night.
-Dhammapada

Related Posts:

What is the matter with my grass? (post on loving kindness)

" The True Weapons of Mass Destruction" - Greed, Hatred and Delusion

'The Right View"

I was very disturbed to hear this story from a patient I saw last week at the clinic who presented with a hand infection. She was bitten a few days ago by another woman. This has apparently happened after a verbal argument between the two women. I was shocked to see this but I thought to myself .... this is a good example of human hatred at its best! Buddha said greed, hatred and delusion are the roots of all the unwholesome deeds in this world. I like to call these the "true weapons of mass destruction." People fight at home, at school or at work because of greed, hatred and delusion. People design chemical and nuclear weapons of mass destruction because of greed, hatred and delusion. Terrorist attacks on nations and war among countries happens because of greed, hatred and delusion. Whatever the unwholesome or so called "evil deeds" big or small that happen in this world can fit into three baskets of greed, hatred and delusion.

Buddha said when one understands the unwholesome, the root of the unwholesome, the wholesome, and the root of the wholesome, in that way he is one of "Right View." "The Right View" is the first step in the noble eightfold pathway leading to ultimate happiness. The Buddha said arriving at the "Right View" is something like seeing the brightness in the sky when the sun is about to rise (see the above picture). When the sun is fully shining you have already arrived at the perfect wisdom, called Nirvana. To achieve this one has to follow The Noble Eightfold Path, the pathway that leads to ultimate happiness.

Now we know that greed, hatred and delusion are the root of unwholesome deeds. What are the unwholesome deeds?

1. Killing living beings is unwholesome

2. Taking what is not given is unwholesome

3. Misconduct in sensual pleasures is unwholesome

4. False speech is unwholesome

5. Malicious speech is unwholesome

6. Harsh speech is unwholesome

7. Gossip is unwholesome

8. Covetousness is unwholesome

9. Ill will is unwholesome

10. Wrong view is unwholesome.

So the question is can we completely get rid of greed, hatred and delusion in our lives? Non -greed can be achieved by the practice of non-attachment (letting go). This may sound simple and you may say "it is no big deal , I can do it!" In real life you may find it is very difficult to do this when it is really the time "to let go." The deep cravings and attachments embedded in us may be very subtle, hard to see, yet they may be very strong. The practice of Vipassana meditation (see below) will help overcome these attachments and to help "let go" with ease.

Now how can we get rid of hatred? The antidote for anger and hatred is loving kindness. The loving kindness practice should start towards yourself first. This is the most important and the one that people often forget the most. This may be one reason why we find more and more depression in this world today. Once you start loving and appreciating yourself then you gradually spread loving kindness to your family, neighbours, ....and so on, and finally to the entire universe. I have discussed the practice of loving kindness and its benefits in a previous post (see below). The more you practice loving kindness the faster the anger or hatred will leave your heart. Buddha gave a beautiful simile about this. He said, "in some people anger is like a 'line drawn in the water'. It vanishes instantly as soon it appears. In others it is like a 'line drawn in the sand.' With time it will slowly fade away. In the third group it is like a 'line drawn on a rock.' It may take a lot of effort and time to get rid of anger. The first person has a lot of loving kindness in his heart whereas the last person needs to practice more loving kindness."

Finally, getting rid of delusion is the most difficult task. First of all it is a very difficult concept to understand. I will try to explain this clearly as possible in my own interpretation during this post. Delusion is also sometimes referred as "ignorance." This really means that we are really unaware of the true nature of our existence. To understand this you need to contemplate on how The Four Noble Truths work. Once we understand what is unhappiness and its cause,the craving, we have to find out how we can get rid of this craving. To do this we have to contemplate on how our six senses (eye, ear, nose, tongue,body and mind) work together with the external sense objects (object, sound, smell, taste, touch, mental object) and how and where this craving arise. Then you can contemplate on impermanence, suffering, and non-self of these six senses and their external sense objects. If this process is practiced diligently with mindfulness, it will help to get rid of the craving that arises in them as we realize it is fruitless to suffer because of an impermanent nature that is anyway not in your control (non-self)). This will help us step outside of this constant struggle with desire and aversion. You can merely look at them as they are with equanimity and let them go. This is the practice of Vipassana meditation. This will be discussed later in detail in a future post. Some concepts like, sensory restrains, impermanence, suffering and non-self have been addressed already in some of my previous posts (see below).

Therefore one must understand, although it is difficult, it is not impossible to fully get rid of greed, hatred and delusion, if you walk the path laid down by the Buddha (The Noble Eightfold Path). He has done all the hard work for us, we just have to see it and walk on the path. Buddha very cleverly showed us how to travel this path with great precision. It is like a "do it yourself" project. Nobody can do it for you, not even Buddha. You have to travel this path alone by yourself and it will finally lead you to the ultimate happiness in this very life.

Related suttas:

Sammaditthi Sutta, Magga-vibhanga Sutta, Saleyyaka Sutta, Mula Sutta

Sammaditthi Sutta

Avijja Pahana Sutta (Samyutta Nikaya IV)

Avijja Sutta- On Ignorance (Samyutta Nikaya XLV.1)

Avijja Sutta- On Ignorance (Samyutta Nikaya XXXV.80)

Pahana Sutta -On Giving Up

Related posts:

What is the matter with my grass? (Post on Loving Kindness)

Who will drink this medicine? (Post on The Four Noble Truths)

Why is this dog asking for more ? (Post on Sensory Restrains)

"Stop worrying about your body so much...you are just renting it anyway" (Post on Anatta or Non-self)

Life is just like a "Morning Glory"- Mindfulness about life (Post on Impermanence)

Mindfulness About Life- "A Lesson From The Garden" (Post on Impermanence)

What is the matter with my grass?

Last week, I was cleaning my flower bed in my garden to plant tulip bulbs. To my surprise I found a small brown patch of dead grass in my front lawn. I was very upset at the beginning as I always like to keep my grass nice and green. When I examined closely I found lots of weeds growing in this brown patch of grass. In contrast, there were no weeds in the rest of the lawn which was very green and healthy (see the photo above). Then I thought to myself.... is this trying to teach me something? Then I began to contemplate...... If I kept my mind full of positive thoughts, for example loving kindness and compassion, it would be like the green grass of the majority of my lawn. No weeds would grow. However if my mind was filled with negative thoughts, it would be like the patch of dead grass. "Weeds" of the mind such as anger and hatred, would soon grow and will hurt me or even destroy me. Loving kindness is the antidote for anger (see the previous post below). The Buddha always encouraged us to practice loving kindness.

Buddha said;

"The one who practice loving kindness can expect eleven benefits":

1. One sleeps easily.

2. Wakes easily.

3. Dreams no evil dreams.

4. One is dear to human beings.

5. Dear to non-human beings.

6. The devas (gods of higher realms) protect one.

7. Neither fire, poison, nor weapons can touch one.

8. One's mind gains concentration quickly.

9. One's complexion is bright.

10. One dies unconfused.

11. If penetrating no higher -- is headed for the Brahma worlds ( kind of higher god realms).

- Metta Sutta

Related suttas:

Metta Sutta :Good Will

Karaniya Metta Sutta

The Four Sublime States:Contemplations on Love, Compassion, Sympathetic Joy and Equanimity

Some definitions:

Mettā

Mudita

Karuna

Related posts:

Stop Bugging Me! Buddhist Wisdom on Anger Management