Neuroscience Best Quotes

Those who are nurtured best, survive best.

You are not always right. It’s not always about being right. The best thing you can offer others is understanding. Being an active listener is about more than just listening, it is about reciprocating and being receptive to somebody else. Everybody has woes. Nobody is safe from pain. However, we all suffer in different ways. So learn to adapt to each person, know your audience and reserve yourself for people who have earned the depths of you

It is not about whether you have free will, rather it is about whether you have enough experience to make the best possible wilful decision in the current moment of life.

Remember that emotion is not a debatable phenomenon. It is an authentic reflection of our subjective experience, one that is best served by attending to it.

In mountaineering, if you’re stuck in a bad situation and you don’t know the right way out, you just have to pick a direction and go. It doesn’t have to be the best direction; there may not even be a best direction. You certainly don’t have enough information to know for sure. So if you start down a path and end up at a cliff, you’ll just have to pick another direction from there. Because guess what? In a dire situation, you can’t be certain of the right path; what you do know is that if you sit there and do nothing, you’re screwed.

What makes human life meaningful? I still felt literature provided the best account of the life of the mind, while neuroscience laid down the most elegant rules of the brain.

Worrying is often triggered by wanting to make the perfect choice or by trying to maximize everything. When buying a used car, you want one that is cheap, reliable, safe, sexy, the right color, and fuel efficient. Unfortunately, no single option is likely to be the best in all those dimensions. If you try to have the best of everything, you’re likely to be paralyzed by indecision or dissatisfied with your choice. In fact, this kind of “maximizing” has been proven to increase depression.

If you have to boil this book down to a single phrase, it would be "it's complicated.

Those who are nurtured best survive best. It turns out that our emotional resilience and our ability to learn are inextricably interwoven.

Our spiritual traditions have carried virtues across time. They are tools for the art of living. They are pieces of intelligence about human behavior that neuroscience is now exploring with new words and images: what we practice, we become. What’s true of playing the piano or throwing a ball also holds for our capacity to move through the world mindlessly and destructively or generously and gracefully. I’ve come to think of virtues and rituals as spiritual technologies for being our best selves in flesh and blood, time and space. There are superstar virtues that come most readily to mind and can be the work of a day or a lifetime—love, compassion, forgiveness. And there are gentle shifts of mind and habit that make those possible, working patiently through the raw materials of our lives.

Because we tend to remember the best of times and the worst of times instead of the most likely of times, the wealth of experience that young people admire does not always pay clear dividends.

In particular, aerobic exercises, like running and biking, are best at boosting serotonin. Interestingly, if you try to do too much exercise or feel forced to do it, it may not have the right effect.

Go for good enough. Worrying is often triggered by wanting to make the perfect choice or by trying to maximize everything. When buying a used car, you want one that is cheap, reliable, safe, sexy, the right color, and fuel efficient. Unfortunately, no single option is likely to be the best in all those dimensions. If you try to have the best of everything, you’re likely to be paralyzed by indecision or dissatisfied with your choice. In fact, this kind of “maximizing” has been proven to increase depression. So don’t try to make the most amazing dinner; start out by just making a good dinner. Don’t try to be the perfect parent; just be a good one. Don’t try to be your happiest; just be happy.

People hate thinking systematically about how to optimize their relationships. It is normal to hear someone say: “I will just wait for something to happen naturally” when talking about one of the most important aspects of their life while genuinely believing that this approach has reasonable odds of success. Imagine if people said the same thing about their careers. It would sound truly bizarre for someone to expect a successful career to “just happen naturally” and yet it is entirely normalized to expect that good relationships will. People pay tens of thousands of dollars to receive degrees in computer science, marketing, and neuroscience. They make tough sacrifices with the understanding that the skills and knowledge they build in these domains will dramatically affect their quality of life. Ironically, people spend very little time systematically examining mating strategies—despite the fact that a robust understanding of the subject can dramatically affect quality of life. We will happily argue that your sexual and relationship skills matter more than your career skills. If you want to be wealthy, the fastest way to become so is to marry rich. Nothing makes happiness easier than a loving, supportive relationship, while one of the best ways to ensure you are never happy is to enter or fail to recognize and escape toxic relationships. If you want to change the world, a great partner can serve as a force multiplier. A draft horse can pull 8000 pounds, while two working together can pull 24,000 pounds. When you have a partner with whom you can synergize, you gain reach and speed that neither you nor your partner could muster individually. Heck, even if you are the type of person to judge your self-worth by the number of people with whom you have slept, a solid grasp of mating strategies will help you more than a lifetime of hitting the gym (and we say this with full acknowledgment that hitting the gym absolutely helps). A great romantic relationship will even positively impact your health (a 2018 paper in Psychophysiology found that the presence of a partner in a room lowered participants’ blood pressure) and increase your lifespan (a 2019 paper in the journal Health Psychology showed individuals in happy marriages died young at a 20% lower rate). 

I was driven less by achievement than by trying to understand, in earnest: What makes human life meaningful? I still felt literature provided the best account of the life of the mind, while neuroscience laid down the most elegant rules of the brain.

For best performance, do one thing at a time.

Literature provided the best account of the life of the mind, while neuroscience laid down the most elegant rules of the brain.

... [O]ne of the most influential approaches to thinking about memory in recent years, known as connectionism, has abandoned the idea that a memory is an activated picture of a past event. Connectionist or neural network models are based on the principle that the brain stores engrams by increasing the strength of connections between different neurons that participate in encoding an experience. When we encode an experience, connections between active neurons become stronger, and this specific pattern of brain activity constitutes the engram. Later, as we try to remember the experience, a retrieval cue will induce another pattern of activity in the brain. If this pattern is similar enough to a previously encoded pattern, remembering will occur. The "memory" in a neural network model is not simply an activated engram, however. It is a unique pattern that emerges from the pooled contributions of the cue and the engram. A neural network combines information in the present environment with patterns that have been stored in the past, and the resulting mixture of the two is what the network remembers... When we remember, we complete a pattern with the best match available in memory; we do not shine a spotlight on a stored picture.

Josh Greene and Jonathan Cohen of Princeton wrote an extremely clearheaded piece on this, “For the Law, Neuroscience Changes Nothing and Everything.” Where neuroscience and the rest of biology change nothing is in the continued need to protect the endangered from the dangerous.30

The best way to build rapport with people or companies is to share in their beliefs and behaviors. When we don’t mesh with someone, when he or she rubs us the wrong way, or when we don’t aspire to the same values and passions, we routinely dismiss that person, just as we reject brands that are out of sync with our own lives.

This book is my hate letter to standardized testing. It’s also my love letter to neuroscience, Star Wars, women in STEM, friendships that hit rough patches but then try their best to bounce back, research assistants, interdisciplinary scientific collaborations, Elle Woods, ShitAcademicsSay, mermaids, hummingbird feeders, people who struggle with working out, and cats.

of the diverse systems within our brains. Optimal sculpting of the prefrontal cortex through healthy early relationships allows us to think well of ourselves, trust others, regulate our emotions, maintain positive expectations, and utilize our intellectual and emotional intelligence in moment-to-moment problem solving. We can now add a corollary to Darwin’s survival of the fittest: Those who are nurtured best survive best.

Meaney and colleagues, one of the most cited papers published in the prestigious journal Nature Neuroscience. They had shown previously that offspring of more “attentive” rat mothers (those that frequently nurse, groom, and lick their pups) become adults with lower glucocorticoid levels, less anxiety, better learning, and delayed brain aging. The paper showed that these changes were epigenetic—that mothering style altered the on/off switch in a gene relevant to the brain’s stress response.

Despite these criticisms of his criticisms, my stance has a major problem, one that causes Morse to conclude that the contributions of neuroscience to the legal system “are modest at best and neuroscience poses no genuine, radical challenges to concepts of personhood, responsibility, and competence.”25 The problem can be summarized in a hypothetical exchange: Prosecutor: So, professor, you’ve told us about the extensive damage that the defendant sustained to his frontal cortex when he was a child. Has every person who has sustained such damage become a multiple murderer, like the defendant? Neuroscientist testifying for the defense: No. Prosecutor: Has every such person at least engaged in some sort of serious criminal behavior? Neuroscientist: No. Prosecutor: Can brain science explain why the same amount of damage produced murderous behavior in the defendant? Neuroscientist: No. The problem is that, even amid all these biological insights that allow us to be snitty about those silly homunculi, we still can’t predict much about behavior. Perhaps at the statistical level of groups, but not when it comes to individuals.

Setting Goals to Increase Dopamine. People are often at their best when working toward a long-term, meaningful goal that they believe is achievable, like earning a degree or getting a promotion. That’s because not only is dopamine released when you finally achieve a long-term goal but it’s also released with each step you make as you move closer to achieving it. Having a goal also allows the prefrontal cortex to more effectively organize your actions. And most importantly, achieving the goal is often less important to happiness than setting the goal in the first place.

The intelligent want self-control; children want candy. —RUMI INTRODUCTION Welcome to Willpower 101 Whenever I mention that I teach a course on willpower, the nearly universal response is, “Oh, that’s what I need.” Now more than ever, people realize that willpower—the ability to control their attention, emotions, and desires—influences their physical health, financial security, relationships, and professional success. We all know this. We know we’re supposed to be in control of every aspect of our lives, from what we eat to what we do, say, and buy. And yet, most people feel like willpower failures—in control one moment but overwhelmed and out of control the next. According to the American Psychological Association, Americans name lack of willpower as the number-one reason they struggle to meet their goals. Many feel guilty about letting themselves and others down. Others feel at the mercy of their thoughts, emotions, and cravings, their lives dictated by impulses rather than conscious choices. Even the best-controlled feel a kind of exhaustion at keeping it all together and wonder if life is supposed to be such a struggle. As a health psychologist and educator for the Stanford School of Medicine’s Health Improvement Program, my job is to help people manage stress and make healthy choices. After years of watching people struggle to change their thoughts, emotions, bodies, and habits, I realized that much of what people believed about willpower was sabotaging their success and creating unnecessary stress. Although scientific research had much to say that could help them, it was clear that these insights had not yet become part of public understanding. Instead, people continued to rely on worn-out strategies for self-control. I saw again and again that the strategies most people use weren’t just ineffective—they actually backfired, leading to self-sabotage and losing control. This led me to create “The Science of Willpower,” a class offered to the public through Stanford University’s Continuing Studies program. The course brings together the newest insights about self-control from psychology, economics, neuroscience, and medicine to explain how we can break old habits and create healthy habits, conquer procrastination, find our focus, and manage stress. It illuminates why we give in to temptation and how we can find the strength to resist. It demonstrates the importance of understanding the limits of self-control,

Going without food for even a day increases your brain’s natural growth factors, which support the survival and growth of neurons. Evolution designed our bodies and brains to perform at their peak as hybrid vehicles. Metabolic switching between glucose and ketones is when cognition is best and degenerative diseases are kept at bay. As a recent paper in Nature Reviews Neuroscience put it: “Metabolic switching impacts multiple signaling pathways that promote neuroplasticity and resistance of the brain to injury and disease.” So how do you do it? Not by overloading on glucose or ketones, but by altering the cadence of eating and letting the body do what it was designed to do during times of food scarcity.

I wondered what was going on in neuroscience that might bear upon the subject. This quickly led me to neuroscience’s most extraordinary figure, Edward O. Wilson. Wilson’s own life is a good argument for his thesis, which is that among humans, no less than among racehorses, inbred traits will trump upbringing and environment every time. In its bare outlines his childhood biography reads like a case history for the sort of boy who today winds up as the subject of a tabloid headline: DISSED DORK SNIPERS JOCKS. He was born in Alabama to a farmer’s daughter and a railroad engineer’s son who became an accountant and an alcoholic. His parents separated when Wilson was seven years old, and he was sent off to the Gulf Coast Military Academy. A chaotic childhood was to follow. His father worked for the federal Rural Electrification Administration, which kept reassigning him to different locations, from the Deep South to Washington, D.C., and back again, so that in eleven years Wilson attended fourteen different public schools. He grew up shy and introverted and liked the company only of other loners, preferably those who shared his enthusiasm for collecting insects. For years he was a skinny runt, and then for years after that he was a beanpole. But no matter what ectomorphic shape he took and no matter what school he went to, his life had one great center of gravity: He could be stuck anywhere on God’s green earth and he would always be the smartest person in his class. That remained true after he graduated with a bachelor’s degree and a master’s in biology from the University of Alabama and became a doctoral candidate and then a teacher of biology at Harvard for the next half century. He remained the best in his class every inch of the way. Seething Harvard savant after seething Harvard savant, including one Nobel laureate, has seen his reputation eclipsed by this terribly reserved, terribly polite Alabamian, Edward O. Wilson. Wilson’s field within the discipline of biology was zoology; and within zoology, entomology, the study of insects; and within entomology, myrmecology, the study of ants. Year after year he studied

When a leader is excited about a project, or trusts the people in the team, this too is infectious; fears are calmed and people are inspired to do their best.

new research in psychology and neuroscience shows that it works the other way around: We become more successful when we are happier and more positive. For example, doctors put in a positive mood before making a diagnosis show almost three times more intelligence and creativity than doctors in a neutral state, and they make accurate diagnoses 19 percent faster. Optimistic salespeople outsell their pessimistic counterparts by 56 percent. Students primed to feel happy before taking math achievement tests far outperform their neutral peers. It turns out that our brains are literally hardwired to perform at their best not when they are negative or even neutral, but when they are positive.

Fear inhibits learning. Research in neuroscience shows that fear consumes physiologic resources, diverting them from parts of the brain that manage working memory and process new information. This impairs analytic thinking, creative insight, and problem solving.15 This is why it's hard for people to do their best work when they are afraid.

What do you take me for! Brain scientist here! You know what it means? It means I know your deepest fantasies as well as your darkest secrets - it means I know more about you than you know about yourself. Yet have I ever belittled you? Never! You know why? Because, by knowing the worst in you I came to now the best in you. Know your worst my friend - for once you conquer your worst you'll automatically manifest your best.

It's not magic, it's science. Neural plasticity is real. Long-term potentiation is any parent or teacher's best friend.

There are many reasons to improve our awareness of God’s active presence in our lives. The best reason is the guidance and friendship we receive from “checking in” with God throughout the day. Other benefits include healing emotional wounds, enhancing character and building community. This booklet will help you learn the Immanuel journaling method for use in your life and fellowship community. The principles involved will be explained using biblical 1 truths for relating to God and neuroscience for improving our awareness. A more mindful attachment with God leads to clearer knowledge of who we can become. “ME,” my identity, is ultimately shaped by who I love and what pain I avoid. Love and the pain I avoid often compete within me to see whether my love or my fear of pain is stronger. As Christians we know “God is love” (1

Here’s a little secret in leadership development: Your talent retention problem is always an issue of your leadership. As much as leaders like to fight it, it’s not your “entitled employees”; it’s you. Your job is to select and retain the best talent possible. If you aren’t doing that, there is something to explore in your leadership style.

how much is creativity under conscious control? To what extent do unconscious processes predispose to the creation of a poem or an idea? Alternatively, how important is careful preparation, logical planning, and detailed thinking-through of a sequence or a topic in advance of the act of creation? By all accounts, Kubla Khan was literally created as “a vision in a dream,” which was later recalled verbatim. It was not a consequence of any conscious effort. In fact, when Coleridge attempted to finish the poem using conscious effort, he failed completely. We have to ask how typical this is, and what other writers, artists, mathematicians, musicians, or scientists have to say about how they get their best ideas. How important is reason? How important is inspiration

An inclusive narrative structure provides the executive brain with the best template and strategy for the oversight and coordination of the functions of mind. A story well told, containing conflicts and resolutions, gestures and expressions, and thoughts flavored with emotion, connects people ad integrates neural networks

Love can literally transform a human being. It can make us do either heroic or evil deeds. It is the best inspiration ever.

This point notwithstanding, consistent with Holmes et al.’s (2005) emphasis in defining compartmentalization as “a deficit in the ability to deliberately control processes or actions that would normally be amenable to such control” (Holmes et al., p. 7), a particularly distressing variant of disintegrated or compartmentalized functions entails the perceived separation of will from action, that is, the dissociative compartmentalization of perceived agency. In other words, a person may experience a lack of normally expected conscious volitional control over his or her cognitive and behavioral–motor functions, with actions thus performed seemingly beyond the person’s own will. For example, a traumatized client described taking very high (though fortunately nonlethal) doses of prescription medications “against her will.” Specifically, despite her best intentions, she has frequently found that she cannot stop consuming the medication, the experience akin to her thoughts and actions seeming to be under dual control. Another traumatized client has described the experience of being without volitional control to stop acts of self-mutilation, which may, upon subsequent reflection, be understood as motivated by self-loathing and as epitomizing an act of aggression toward herself. In

In particular, if consciousness is an ontological fundamental-that is, a primary element of reality-then it may have the power to achieve what is both the best-documented and at the same time the spookiest effect of the m ind on the material world: the ability of consciousness to transform the infinite possibilities for, say, the position of a subatomic particle as described by quantum mechanics into the single reality for that position as detected by an observer. If that sounds both mysterious and spooky, it is a spookiness that has been a part of science since almost the beginning of the twentieth century. It was physics that first felt the breath of this ghost, with the discoveries of quantum mechanics, and it is in the field of neuroscience and the problem of mind and matter that its ethereal presence is felt most markedly today.

These best and brightest willingly sacrificed happiness for success because, like so many of us, they had been taught that if you work hard you will be successful—and only then, once you are successful, will you be happy. They had been taught that happiness is the reward you get only when you become partner of an investment firm, win the Nobel Prize, or get elected to Congress. But in fact, as you will learn throughout this book, new research in psychology and neuroscience shows that it works the other way around: We become more successful when we are happier and more positive.

My life is the best book I've written, rest are just spoils of my pilgrimage.

My life is the best book I've written, Rest are just spoils of my pilgrimage. Embark as explorer transcending words, Service to the world is truest of homage.

Silicon and Sapiens (The Sonnet) Once upon a time, I put down my soldering iron and picked up the keyboard, for I couldn't afford to sustain my passion for electronics any more. But now that I look back, It was for the best. The world has plenty tech genius, what it lacks is reformer scientist. My inside awareness of machine intricacies has been an aid to my neuroscience. In a world torn between mind and machine, I bridge the shores of silicon and sapiens. Biologists often diss the potential of machine, just like gadgeteers are oblivious to life. Life is a cosmic miracle, machines are a human one, and with added purpose, machines could be the mightiest defense of life.

The human brain is, after all, the best example we have of an intelligent system. If we can learn its methods, we can use these biologically inspired paradigms to build more intelligent machines. This book is the earliest serious examination of the human brain from the perspective of a mathematician and computer pioneer. Prior to von Neumann, the fields of computer science and neuroscience were two islands with no bridge between them.

in Buddhism, for example, ignorance is considered the fundamental source of suffering. Not surprisingly, studies have shown that appraising a situation more accurately leads to greater positive emotions and fewer negative ones (Gross and John 2003). And if there really is something to worry about, deal with it as best you can (e.g., pay the bill, see the doctor). Not only will doing something and moving forward feel better in its own right, it will also usually improve a situation that’s worrying you (Aspinwall

Even if you do get what you want, it’s genuinely great, and it doesn’t cost much—the gold standard—every pleasant experience must inevitably change and end. Even the best ones of all. You are routinely separated from things you enjoy. And someday that separation will be permanent. Friends drift away, children leave home, careers end, and eventually your own final breath comes and goes. Everything that begins must also cease. Everything that comes together must also disperse. Experiences are thus incapable of being completely satisfying. They are an unreliable basis for true happiness.

There’s a very important horseshoe-shaped bone in our throats called the hyoid. It sits under the chin, the horns pointing backwards, and moves up and down when we swallow. It’s intricately carved to accommodate twelve different muscle attachments, which gives us an idea of what a sophisticated piece of bone it is. Birds, mammals and reptiles all have versions of hyoids, but ours are much more intricate than all others, which is a reflection of the complex anatomical architecture required to create the vast range of sounds that comes so naturally to us, in combination with fine motor control of the muscles of the larynx and face. We think Neanderthals also had similarly elaborate hyoids, at least based on one specimen found in the Kebara Cave in Israel. Their overall anatomy was different from ours, not by much but enough for us to speculate that their hyoid would have been doing slightly different things to ours. But none of this is enough to think that Neanderthals couldn’t speak; they had similar genetics, neuroscience and anatomy. That, for now, is the best we can do.

For the new human, “wise” means something very different. It means being self-aware. Aspiring to your full potential. Noticing your character flaws. Identifying what makes you happy and what makes you miserable, then taking action to nudge yourself toward the happy end of the continuum. Living as a spiritual being on a physical path. Taking care of all your material needs just like your ancestors—then going beyond those to Bliss Brain. Bliss Brain is the brain of the future. It’s beckoning us to the next stage of evolution, and a wisdom that transcends the best of our ancestry. SELECTIVE ATTENTION Selective attention is the process of bringing desired experiences to the foreground of consciousness while delegating others to the background. When we train ourselves to direct our attention deliberately, we are able to shift our emotions in a positive direction even amid the distractions and annoyances of everyday life. The trick is to practice the subject-object shift we learned in Chapter 3. Even when you’re being buffeted by a strong emotion like the fear that served Caveman Brain so well, selective attention allows you to change. You can shift to the perspective of a witness, downregulate the intensity of feeling, and move yourself to a positive state. Selective attention doesn’t mean denying the problems you face. It isn’t avoidance; it’s making a choice from among a palette of options. While acting on fear was the best option for Caveman Brain, a conscious person examines all the options before selecting a thought, feeling, or behavior. By using the power of selective attention, we reshape our brains.

Talk about Them It shouldn’t be surprising that the thing people most like talking about is themselves. If you’ve ever gotten dating advice or corporate networking advice, it’s probably started with something along the lines of, “Ask them about themselves.” Not only does this make sense, but neuroscience tells us that it’s true. The average person spends 60 percent of their conversations talking about themselves, and the reason for this is simple—it makes them feel good! Remember how we discussed that when someone hears their own name, an MRI will show parts of their brain lighting up? When people talk about themselves, some of the same areas of the brain tend to light up. In addition, areas of the brain associated with feelings of reward are activated as well. These are the same areas of the brain that respond during sex, when ingesting cocaine, and when eating high-sugar foods. In other words, talking about yourself is practically an addiction. And by asking people to talk about themselves, you are feeding their addiction. Makes sense that someone will like you when you do that, right? So, whether you’re on a date, networking at a business event, or trying to build rapport with someone at the negotiating table, asking the other person about themselves is a great way to strengthen the relationship.

When these ancient parts of your brain are active or rehearsing the next disaster using the DMN, they effortlessly hijack your attention. You try to meditate and repetitive negative thinking takes over. In the cage match between Caveman Brain and Bliss Brain, Caveman Brain always wins. Survival is a more important need than happiness or self-actualization. You can’t self-actualize if you’re dead. In 2015 the US National Institutes of Health estimated that less than 10% of the US population meditates. One of the primary reasons for this is that meditation is hard. Most people who start a meditation program drop out. GETTING THE BEST OF ALL WORLDS When writing my first best-selling book, The Genie in Your Genes, I experimented with many schools of stress reduction and meditation. Heart coherence. Mindfulness. EFT tapping. Neurofeedback. Hypnosis. One day I had a Big Idea: What happens when you combine them all? I began playing with a routine that did just that. Here’s what I came up with: First, you tap on acupressure points to relieve stress. Second, you close your eyes and relax your tongue on the floor of your mouth. This sends a signal to your vagus nerve, which wanders all over your body, connecting all the major organ systems. It’s the key signaling component of the parasympathetic nervous system, which governs relaxation. 4.8. The vagus nerve connects with all the major organ systems of your body. Third, you imagine the volume of space inside your body, particularly between your eyes. This automatically generates big alpha in your brain, moving you toward the Awakened Mind. Fourth, you slow your breathing down to 6 seconds per inbreath and 6 seconds per outbreath. This puts you into heart coherence. Fifth, you imagine your breath coming in and going out from your heart area, and you picture a sphere of energy in your heart. Sixth, you send a beam of heart energy to a person or place that makes you feel wonderful. This puts you into deep coherence. After enjoying the connection for a while, you send compassion to everyone and everything in the universe. Feeling universal compassion produces the major brain changes seen in fMRI scans of longtime meditators. As we’ll see in Chapters 6 and 8, compassion moves the needle like nothing else. At this point, most people drop into Bliss Brain automatically. They’re in a combination of alpha, heart coherence, and parasympathetic dominance. They haven’t been asked to still their minds, sit cross-legged, follow a guru, or believe in a deity. They’ve just followed a sequence of simple physical steps. After a few minutes of universal compassion, you again focus your beam on a single person or place. You then gently disengage and draw the energy beam back into your own heart. Seventh, you direct your beam of compassion to a part of your body that is suffering or in pain. You end the meditation by returning your attention to the here and now.

Sitting in your favorite position and closing your eyes, you tiptoe over the threshold of experience and into the mystery. You drop into the heart of the universe. You’re there. The cascade of SONDANoBe floods your brain. You’re hooked, drawn up into the light. When you emerge from meditation, you’re more compassionate, emotionally balanced, mentally coherent, effective, kind, creative, healthy, and productive. The effects ripple through the whole community around you. At the center of that circle is a great-feeling you. The Gregs of this world go for heroin, weed, or alcohol to make themselves feel good. That’s simply because they don’t realize that a far better drug is available. SONDANoBe is what addicts are really craving. They want to feel good, but they’re looking for exogenous chemicals to meet their needs. They don’t understand that what they’re searching for is right inside their own brains. The only reason those drugs feel good to the Gregs of this world is that they’re facsimiles of the substances that their own brains produce. Bliss Brain is a formula, just like the World’s Best Cocktail. It’s the World’s Best High, and it’s just as addictive. The brain that experiences SONDANoBe once can never go back to its old state. By remodeling neural tissue, SONDANoBe consolidates learning and hardwires bliss. While street drugs shrink and damage vital brain regions, SONDANoBe does the opposite. It grows your brain. It expands the brain regions that regulate your emotions, synthesize great ideas, stimulate your creativity, acquire new skills, heal your body, extend your longevity, improve your memory, and boost your happiness. The next chapter shows how a brain bathed in the chemicals of ecstasy starts to change its fundamental structure, as the software of mind becomes the hardware of brain.

First comes the Emotion Regulation Network. I consider this primary, because I believe that unless we have the ability to regulate our emotions, we cannot enjoy a happy life. We can’t sustain Bliss Brain for long enough to spark neural plasticity if our consciousness is easily hijacked by negative emotions like anger, resentment, guilt, fear, and shame. The Emotion Regulation Network controls our reactivity to disturbing events. Regulating emotions is the meditator’s top priority. Emotion will distract us from our path every time. Love and fear are fabulous for survival because of their evolutionary role in keeping us safe. Love kept us bonded to others of our species, which gave us strength in numbers. Fear made us wary of potential threats. But to the meditator seeking inner peace, emotion = distraction. In the stories of Buddha and Jesus in Chapter 2, we saw how they were tempted by both the love of gain and the fear of loss. Only when they held their emotions steady, refusing either type of bait, were they able to break through to enlightenment. THE HOSTILE TAKEOVER OF CONSCIOUSNESS BY EMOTION Remember a time when you swore you’d act rationally but didn’t? Perhaps you were annoyed by a relationship partner’s habit. Or a team member’s attitude. Or a child’s behavior? You screamed and yelled in response. Or perhaps you didn’t but wanted to. So you decided that next time you would stay calm and have a rational discussion. But as the emotional temperature of the conversation increased, you found yourself screaming and yelling again. Despite your best intentions, emotion overwhelmed you. Without training, when negative emotions arise, our capacity for rational thought is eclipsed. Neuroscientist Joseph LeDoux calls this “the hostile takeover of consciousness by emotion.” Consciousness is hijacked by the emotions generated by fearful unwanted experiences or attractive desired ones. We need to regulate our emotions over and over again to gradually establish positive state stability. In positive state stability, when someone around us—whether a colleague, spouse, child, parent, politician, blogger, newscaster, or corporate spokesperson—says or does something that triggers negative emotions, we remain neutral. The same applies to negative thoughts arising from within our own consciousness. Positive state stability allows us to feel happy despite the chatter of our own minds. Getting triggered happens quickly. LeDoux found that it takes less than 1 second from hearing an emotionally triggering word to a reaction in the brain’s limbic system, the part that processes emotion. When we’re overwhelmed by emotion, rational thinking, sound judgment, memory, and objective evaluation disappear. But once we’re stable in that positive state, we’ve inoculated ourselves against negative influences, both from our own consciousness and from the outside world. We maintain that positive state over time, and state becomes trait.

Without speculating on potential barriers, we tend to build unrealistic expectations. Then our best intentions fall apart after the first or second speed bump.

Combining evolution, the neuroscience of emotion, some of the best of Jung, some of Freud, much of the great works of Nietzsche, Dostoevsky, Solzhenitsyn, Eliade, Neumann, Piaget, Frye and Frankl, Maps of Meaning, published nearly two decades ago, shows Jordan’s wide-ranging approach to understanding how human beings and the human brain deal with the archetypal situation that arises whenever we, in our daily lives, must face something we do not understand. The brilliance of the book is in his demonstration of how rooted this situation is in evolution, our DNA, our brains and our most ancient stories. And he shows that these stories have survived because they still provide guidance in dealing with uncertainty, and the unavoidable unknown.

there is only matter, and the mind is at best an emergent property of highly organized matter. And modern neuroscience is believed by many to support this view.

Finding ways to calm the hypothalamus is therefore one of the best ways to reduce stress.

You are defective – you are imperfect – you are far from the best version of yourself – but you have a 3 pound of lump of jelly inside your skull containing more nerve cells than there are stars in our galaxy, so be aware of this magnificent and miraculous possession of yours, because with that very awareness will you be able to trump all your shortcomings and imperfections and rise above them as the Lord Saint victorious.

From prehistoric cave paintings to the map of the London Underground, images, diagrams and charts have long been at the heart of human storytelling. The reason why is simple: our brains are wired for visuals. ‘Seeing comes before words. The child looks and recognises before it speaks,’ wrote the media theorist John Berger in the opening lines of his 1972 classic, Ways of Seeing[1]. Neuroscience has since confirmed the dominant role of visualisation in human cognition. Half of the nerve fibres in our brains are linked to vision and, when our eyes are open, vision accounts for two thirds of the electrical activity in the brain. It takes just 150 milliseconds for the brain to recognise and image and a mere 100 milliseconds more to attach a meaning to it[2]. Although we have blind spots in both of our eyes – where the optic nerve attaches to the retina – the brain deftly steps in to create the seamless illusion of a whole[3]. As a result, we are born pattern-spotters, seeing faces in clouds, ghosts in the shadows, and mythical beasts in the starts. And we learn best when there are pictures to look at. As the visual literacy expert Lynell Burmark explains, ‘unless our words, concepts and ideas are hooked onto an image, they will go in one ear, sail through the brain, and go out the other ear. Words are processed by our short-term memory where we can only retain about seven bits of information…Images, on the other hand, go directly into long-term memory where they are indelibly etched[4]. With far-fewer pen strokes, and without the weight of technical language, images have immediacy – and when text and image send conflicting messages, it is the visual messages that most often wins[5]. So the old adage turns out to be true: a picture really is worth a thousand words.

Christiaan Huygens was the first to use Galileo’s insights to build the first high-quality pendulum clocks. A better mathematician than Galileo, he was able to truly comprehend the intricacies of the dynamics of a weight swinging back and forth on a string. Thanks to his mathematical skills and a number of technical innovations, the clock he designed in 1657 represented a quantum leap in timekeeping technology. Before Huygens, the best clocks were off by approximately 15 minutes a day; his clock lost a mere 10 seconds a day.8 Ten seconds amounts to approximately 0.01 percent of a 24-hour day. This level of accuracy marked a milestone in the history of timekeeping: these were the first clocks designed by the human brain that were better than the clocks within the human brain.

Our manifesting mission is a White Op, a term based on the military black op, or black operation, a clandestine plot usually involving highly trained government spies or mercenaries who infiltrate an adversary‘s position, behind enemy lines and unbeknownst to them. White Op, coined by my best friend Bunny, stands for what I see needing to happen on the planet: a group of well-intentioned, highly trained Bodhisattva warriors (appearing like ordinary folk), armed with the six paramitas and restrained by ethical vows, begin to infiltrate their relationships, social institutions, and industries across all sectors of society and culture. Ordinary Bodhisattvas infusing the world with sacred view and transforming one mind at a time from the inside out until a new paradigm based on wisdom and compassion has totally replaced materialism and nihilism. The White Op is in large part how I envision the work and intention of my colleagues and me at the Nalanda Institute for Contemplative Science; we aspire to fulfill it by offering a Buddhist-inspired contemplative psychotherapy training program, infused with the latest neuroscience, to therapists, health-care workers, educators, and savvy business leaders. (p. 225)

It is now well established that one can reliably evoke several distinct emotional patterns in all mammals during electrical stimulation of homologous subcortical regions. Typically, animals either like or dislike the stimulation, as can be inferred from such behavioral criteria as conditioned approach and avoidance. If the electrodes are not placed in the right locations, no emotional behaviors are observed. For instance, most of the neocortex is free of such effects. Even though cortical processes such as thoughts and perceptions (i.e., appraisals) can obviously instigate various emotions, to the best of our knowledge, the affective essence of emotionality is subcortically and precognitively organized.

Collaborating with someone you disagree with represents a scientific ideal. When two or more researchers who are pursuing different theories, and who disagree with one another, decide to work together, the results can transform a field. Today many consider Lew the father of the Big Five personality categories. There have been cross-cultural replications in dozens of languages and cultures, including Chinese, German, Hebrew, Japanese, Korean, Portuguese, and Turkish. As you might expect, some minor differences emerge in disparate cultures, but the Big Five remain the best description. The Big Five dimensions are: I. Extraversion II. Agreeableness III. Conscientiousness IV. Emotional Stability versus Neuroticism V. Openness to Experience + Intellect (also called Imagination). Each of these categories includes many dozens of individual traits. As you can see, there has been some controversy around what to call the last one, but don't let that bother you- it is a well-defined dimension that includes a number of traits that cohere in real life.

Unfortunately, many remnants of Industrial Revolution management still remain. In an overzealous quest to be competitive, ensure quality, and comply with regulations, most large organizations have designed work environments that make it difficult for employees to experiment, stretch beyond their specialized roles, leverage their unique skills, or see the ultimate impact of their work. Most leaders today don’t personally believe that people work best under these conditions. But each generation of managers walks into organizations where there are deeply entrenched assumptions and policies about control through standardized performance metrics, incentives and punishments, promotion tournaments, and so on. As a result, organizations deactivate their employees’ seeking systems and activate their fear systems, which narrows their perception and encourages their submission.

After sharing personal stories about his Wipro experience, the man asked all the new hires to take a few minutes and write an answer to a question: “What is unique about you that leads to your happiest times and best performance at work? Reflect on a specific time—perhaps on a job, perhaps at home—when you were acting the way you were ‘born to act.

It’s important for workers in organizations, especially big ones, to share a common purpose. But when my colleagues and I studied 605 new Wipro employees across three different operations centers in India, we discovered that there was a better way of conducting onboarding sessions.3 As we confirmed in subsequent studies, an individualized approach to onboarding, where newcomers like Adesh write about and share stories about their best selves with others, leads to greater performance and retention. And perhaps more importantly, it connects employees more closely to their organizations.

The “best selves” intervention, however, alleviated this problem. By sharing their personal stories at the very start of their relationship, the new hires at Wipro were able to express themselves more fully by showing their colleagues their most valued behaviors and traits. As a consequence, they were viewed by their coworkers in the way they wanted to be seen. To put it another way, they felt like their best selves.

a best self is “the cognitive representation of the qualities and characteristics the individual displays when at his or her best.”5 Our concepts of our best selves are not projections of what we think we could become someday. Rather, they’re based on our real-life experiences and actions. They comprise the skills and traits that we’ve developed and discovered over time, and the actions we have taken to affect others in a positive way. The more our colleagues know who we are when we’re at our best, the more likely we can feel like ourselves at work. We suspected that this is the reason why the people who experienced our wise intervention stayed so much longer and made clients happier: because they could express themselves more authentically.

As Janine Dutcher, a psychology professor at University of California, Los Angeles, has found via fMRI studies, when people are prompted to think about their best traits, their seeking systems are activated.

In a series of studies, Julia Lee, a professor at the University of Michigan, found that those who undergo relational best-self activation experience stronger immune responses, enhanced creative problem solving (over 200 percent improvement), and significantly less anxiety and negative physiological arousal.

This is why I believe there is a big win out there for firms that think of themselves as platforms for employees’ self-expression. If organizations get this right, work becomes an outlet that employees want. Self-expression organizations activate employees’ seeking systems, resulting in enthusiasm and the intrinsic motivation to invest their best back into the companies

So when it comes to the important question of choosing the best method for understanding the brain, I pass along the advice I learned from my professor of pathology György Romhányi: “The best method for investigating any issue is your method.

The best way to step beyond weakness is to embrace it.

This principle of only hiring people who are better than the ones we currently have means we don’t make desperation hires to fill an open position. And the raise-the-average rule makes hiring decisions surprisingly easy. It’s easy to visualize in your mind the average person in your sales force or on your brewery floor or even in senior management and it’s easy for your intuition to evaluate whether a candidate is better than the average person. Your gut will tell you. If you’re used to traditional hiring, you might feel uncomfortable turning to intuition. Aren’t we taking too big a risk by relying on our gut feelings about somebody rather than rationally assessing facts such as past experience or education? I would counter that we’re fooling ourselves by not relying primarily on intuition. As recent neuroscience has shown, our brains don’t work rationally. If you hook a functional MRI machine to a chess grandmaster, you find that the best of them are not rationally calculating their next moves; they’re imagining what will happen, unconsciously bringing to bear the hundreds of thousands of moves they’ve already seen. They’re arriving at a feeling that guides their actions. They are using the nonrational part of their brain. The quantitatively logical part of your brain is pretty paltry. Just try counting by prime numbers while you’re multiplying other numbers by seventeen. Impossible. But reading emotions by looking at someone’s facial expressions while you’re navigating a crowded sidewalk is easy for your brain.