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Equanimity 5 10 Indeed, the sage who's fully quenched Rests at ease in every way; No sense desire adheres to him or her Whose fires have cooled, deprived of fuel. All attachments have been severed, The heart's been led away from pain; Tranquil, he or she rests with utmost ease. The mind has found its way to peace. The Buddha 1 Equanimity: In the Dharma and in Your Brain Spirit Rock Meditation Center May 29, 2010 Rick Hanson, Ph.D. www.WiseBrain.org www.RickHanson.net [email protected] 2 What Is Equanimity? ! Balance - not reacting to the fleeting stream of experience ! Steadiness - sustained through all circumstances ! Presence - engaged with the world but not troubled by it; guided by values and virtues, not reactive patterns The ancient circuitry of the brain continually triggers reactions. Equanimity is the circuit breaker that prevents the craving (broadly defined) that leads to suffering. Equanimity is thus at the center of Buddhist practice. 3 Equanimity is a perfect, unshakeable balance of mind. Nyanaponika Thera With equanimity, you can deal with situations with calm and reason while keeping your inner happiness. The Dalai Lama 4 Topics ! Equanimity in Buddhist Thought and Practice ! Self-Directed Neuroplasticity ! General Methods ! The Enlightened Brain and Related Methods ! Eddies in the Stream 5 Common - and Fertile - Ground Neuroscience Psychology Buddhism 6 We ask, “What is a thought?” We don't know, yet we are thinking continually. Venerable Tenzin Palmo 7 Domains of Intervention ! We can intervene in three domains: ! World (including relationships) ! Body ! Mind ! All three are important. And they work together. ! We have limited influence over world and body. ! In the mind: ! Much more influence ! Changes are with us wherever we go 8 “Know the Mind, Shape the Mind, Free the Mind” ! Mindfulness, virtue, and wisdom are identified in Buddhism, other contemplative traditions, and Western psychology as central pillars of practice. ! These map to central functions of the nervous system: receiving/learning, regulating, and prioritizing. And map to the three phases of psychological healing and personal growth: ! Be mindful of, release, replace. ! Let be, let go, let in. ! Mindfulness is vital, but not enough by itself. 9 How does equanimity fit into Buddhist perspectives and practices? 10 Equanimity from Insight ! Three marks of existence: ! Impermanence ! Interdependent arising ! Suffering ! The Four Noble Truths ! The chain of suffering: ! Contact - Feeling - Craving - Clinging - Suffering ! First and second dart ! Eight worldly winds ! The imperfectible nature of life: disenchantment 11 When the uninstructed worldling experiences a painful feeling, he or she sorrows, grieves, and laments; he or she weeps beating the breast and becomes distraught. He or she feels two feelings - a bodily one and a mental one. Suppose they were to strike a person with a dart, and then strike him immediately afterward with a second dart, so that the person would feel a feeling caused by two darts. So too, when the uninstructed worldling experiences a painful feeling, the person feels two feelings - a bodily one and a mental one. The Buddha, SN 36:6 12 Eight Worldly Winds ! Pleasure and pain ! Praise and blame ! Gain and loss ! Fame and ill repute 13 Equanimity in Buddhist Practice ! Brahmavihara ! Paramitta ! 3rd and 4th Jhana ! Enlightenment factor 14 Concentration And what, friends, is right concentration? Here, quite secluded from sensual pleasures, secluded from unwholesome states, a person enters upon and abides in the first jhana, which is accompanied by applied and sustained thought, with rapture and pleasure born of seclusion. With the stilling of applied and sustained thought, the person enters upon and abides in the second jhana, which has self-confidence and singleness of mind without applied and sustained thought, with rapture and pleasure born of concentration. With the fading away as well of rapture, the person abides in equanimity, and mindful and fully aware, still feeling pleasure with the body, enters upon and abides in the third jhana, on account of which noble ones announce: “He or she has a pleasant abiding who has equanimity and is mindful.” With the abandoning of pleasure and pain, and with the previous disappearance of joy and grief, he or she enters upon and abides in the fourth jhana, which has neither-pain-nor-pleasure and purity of mindfulness due to equanimity. This is called right concentration. 15 The Buddha Basics of Meditation ! Relax ! Posture that is comfortable and alert ! Simple good will toward yourself ! Awareness of your body ! Focus on something to steady your attention ! Accepting whatever passes through awareness, not resisting it or chasing it ! Gently settling into peaceful well-being 16 Whose mind is like rock, steady, unmoved, dispassionate for things that spark passion, unangered by things that spark anger: When one's mind is developed like this, from where can there come suffering & stress? The Buddha, Udāna 4.34 17 Equanimity Sampler ! Self-compassion and self-goodwill ! Intention ! Relaxation ! Safety ! Well-being ! Panoramic view ! Taking in benefits ! Steadiness of mind ! Whole body experiencing ! Noticing feeling tone, and relaxing reactions ! Finding contentment in simply being, relaxing “greed” ! Feeling connected, relaxing “heartache” ! Feeling peaceful, relaxing “hatred” 18 ! Surrendering to impermanence Why does the brain matter, on the path of awakening? 19 The Mind/Brain System ! “Mind” = flow of information within the nervous system ! Information is represented by the nervous system. ! Most mind is unconscious; awareness is part of mind. ! The headquarters of the nervous system is the brain. ! In essence then, apart from hypothetical transcendental factors, your mind is what your brain does. ! Brain = necessary, proximally sufficient condition for mind. ! The brain depends on the nervous system, which intertwines with and depends on other bodily systems. ! These systems in turn intertwine with and depend upon nature and culture, both presently and over time. ! And as we’ll see, the brain also depends on the mind. 20 Your Amazing Brain ! Size: ! 3 pounds of tofu-like tissue ! 1.1 trillion brain cells ! 100 billion “gray matter" neurons ! Activity: ! Always on 24/7/365 - Instant access to information on demand ! 20-25% of blood flow, oxygen, and glucose ! Speed: ! Neurons firing around 5 to 50 times a second (or faster) ! Signals crossing your brain in a tenth or hundredth of a second ! Connectivity: ! Typical neuron makes ~5000 connections with other neurons: ~ 500 trillion synapses ! During one breath, a quadrillion-plus signals coursed through your head. 21 ! Complexity: ! Potentially 10 to the millionth power brain states A Neuron 22 Your Amazing Brain ! Size: ! 3 pounds of tofu-like tissue ! 1.1 trillion brain cells ! 100 billion “gray matter" neurons ! Activity: ! Always on 24/7/365 - Instant access to information on demand ! 20-25% of blood flow, oxygen, and glucose ! Speed: ! Neurons firing around 5 to 50 times a second (or faster) ! Signals crossing your brain in a tenth or hundredth of a second ! Connectivity: ! Typical neuron makes ~5000 connections with other neurons: ~ 500 trillion synapses ! During one breath, a quadrillion-plus signals coursed through your head. 23 ! Complexity: ! Potentially 10 to the millionth power brain states Fact #1 As your brain changes, your mind changes. 24 Fact #2 As your mind changes, your brain changes. Immaterial mental activity maps to material neural activity. This produces temporary changes in your brain and lasting ones. Temporary changes include: ! Alterations in brainwaves (= changes in the firing patterns of synchronized neurons) ! Increased or decreased use of oxygen and glucose ! Ebbs and flows of neurochemicals 25 Tibetan Monk, Boundless Compassion 26 Rewards of Love 27 Christian Nuns, Recalling Profound Spiritual Experiences Beauregard, et al., Neuroscience Letters, 9/25/06 28 Pain network: Dorsal anterior cingulate cortex (dACC), insula (Ins), somatosensory cortex (SSC), thalamus (Thal), and periaqueductal gray (PAG). Reward network: Ventral tegmental area (VTA), ventral striatum (VS), ventromedial prefrontal cortex (VMPFC), and amygdala (Amyg). 29 K. Sutliff, in Lieberman & Eisenberger, 2009, Science, 323:890-891 Mental Activity Shapes Neural Structure ! The flows of mind sculpt the brain. ! Immaterial information leaves material traces behind: ! Increased blood/nutrient flow to active regions ! Altered epigenetics (gene expression) ! “Neurons that fire together wire together.” ! Increasing excitability of active neurons ! Strengthening existing synapses ! Building new synapses; thickening cortex ! Neuronal “pruning” - “use it or lose it” 30 Lazar, et al. 2005. Meditation experience is associated with increased cortical thickness. Neuroreport, 16, 1893-1897. 31 The principal activities of brains are making changes in themselves. Marvin L. Minsky 32 Fact #3 You can use your mind to change your brain to change your mind for the better. This is self-directed neuroplasticity. 33 Perspectives on Neuroplasticity ! Neuroplasticity is not breaking news: For a century or more, it’s been presumed that mental activity changed neural structure: what else is learning? (The news is in the details of how.) ! Most neuroplasticity is incremental; occasionally it’s dramatic. ! Awareness increases neural structure-building. Residues of conscious experience continually sift into implicit memory. ! Your experience matters. Both for how it feels now and
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