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Meditating Selflessly : Practical Neural Zen / James H

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Meditating Selflessly : Practical Neural Zen / James H Austin James H. Austin, a clinical neurologist, researcher, Buddhism/neuroscience Meditating and Zen practitioner for more than three decades, M is Professor Emeritus of Neurology at the Uni- e Meditating Selflessly versity of Colorado Health Sciences Center and “This extraordinary book on meditation is a perfect jewel, shedding light Practical Neural Zen Visiting Professor of Neurology at the University for the reader on the intricate and profound craft of the practice of medi- d James H. Austin, M.D. of Florida College of Medicine. He is the author tation and the neuroscience of meditation. It is a book like no other in the Selflessly of Zen and the Brain; Chase, Chance, and Creativity: field and is due to become a classic. It is exceptionally useful, beautifully i This is not the usual kind of self-help book. In- The Lucky Art of Novelty; Zen-Brain Reflections; and written, rich with anecdotes, and full of surprises.” t deed, its major premise heeds a Zen master’s ad- Selfless Insight, all published by the MIT Press. —Roshi Joan Halifax, Founding Abbot, Upaya Zen Center a Practical Neural Zen vice to be less self-centered. Yes, it is “one more book of words about Zen,” as the author con- “We are often presented with stimuli but remain unaware. Zen, which cedes, yet this book explains meditative practices means meditation, allows humans to become mindful-attentively aware of t from the perspective of a “neural Zen.” The latest reality. In his newest book, Meditating Selflessly: Practical Neural Zen, Dr. James i findings in brain research inform its suggestions. Austin, one of the world’s outstanding neurologists, explains how the brain In Meditating Selflessly, James Austin—Zen practi- mediates these meditation activities and how these activities alter the brain. n tioner, neurologist, and author of three acclaimed Using language that can be understood by all, Austin teaches the fortunate books on Zen and neuroscience—guides readers readers of this book about the biological basis of the important changes g toward that open awareness already awaiting them brought about by this ancient but still current process of enlightenment.” on the cushion and in the natural world. —Kenneth M. Heilman, M.D., James E. Rooks Jr. Distinguished Profes- Austin offers concrete advice—often in a sor, Department of Neurology, University of Florida College of Medicine S simplified question-and-answer format—about e different ways to meditate. He clarifies both the “Here James Austin brings the fruit of his many decades engaging Bud- concentrative and receptive styles of meditation. dhist meditation as a living practice, while at the same time examining l Having emphasized that top-down and bottom- what happens in the brain during meditation. This book is inviting and f up forms of attention are complementary, he then challenging at the same time and will prove valuable for both the novice explains how long-term meditators can become and the long-time meditator. I highly recommend it.” l increasingly selfless when they cultivate both —James Ishmael Ford, author of Zen Master Who: A Guide to the People and styles of attention in a balanced manner. This, Stories of Zen; lead editor of The Book of Mu: Essential Writings on Zen’s Most e Austin explains, is because our networks of atten- Important Koan S tion are normally engaged in an inverse, recipro- cal, seesaw relationship with the different regions S that represent our autobiographical self. Drawing widely from the exciting new field of contempla- The MIT Press l tive neuroscience, Austin helps resolve an ancient Massachusetts Institute of Technology y paradox: why both insight wisdom and selflessness Cambridge, Massachusetts 02142 arise simultaneously during enlightened states of http://mitpress.mit.edu James H. Austin, M.D. consciousness. 978-0-262-01587-5 Meditating Selflessly The MIT Press Cambridge, Massachusetts London, England Meditating Selflessly Practical Neural Zen James H. Austin, M.D. © 2011 Massachusetts Institute of Technology All rights reserved. No part of this book may be reproduced in any form by any electronic or mechanical means (including photocopying, recording, or information storage and retrieval) without permission in writing from the publisher. For information about special quantity discounts, please email special [email protected] This book was set in Palatino and Frutiger on InDesign by Asco Typesetters, Hong Kong. Printed and bound in the United States of America. Library of Congress Cataloging-in-Publication Data Austin, James H., 1925– Meditating selflessly : practical neural Zen / James H. Austin. p. cm. Includes bibliographical references and index. ISBN 978-0-262-01587-5 (hardcover : alk. paper) 1. Meditation—Zen Buddhism—Miscellanea. 2. Zen Buddhism—Psychology—Miscellanea. 3. Self-consciousness (Awareness)—Religious aspects—Zen Buddhism— Miscellanea. I. Title. BQ9288.A94 2011 294.3′4435—dc22 2010049673 10 9 8 7 6 5 4 3 2 To my early teachers Nanrei Kobori-Roshi, Myokyo-ni, and Joshu Sasaki-Roshi for their inspiration and to all those whose countless contributions to Zen, and to the brain sciences, are reviewed in these pages. Getting free of the conceit that ‘I am’— this is truly the greatest happiness of all. The Buddha (Udana 2:11; Pali Canon) Contents in Brief Contents in Detail ix List of Figures xi List of Tables xiii Preface xv Acknowledgments xix By Way of a Personal Introduction xxi Part I An Introduction to Selfless Meditation 1 Part II Meditating Selflessly Outdoors 53 Part III Meditating Selflessly Indoors 61 Part IV Attending Meditative Retreats 113 Part V Daily Life Practice 125 In Summary: A Sequence of Topics to Help Clarify the Mechanisms of Selfless Insight- Wisdom 169 Suggested “Do’s” and “Don’ts” 179 A Sampler of Recommended Reading 191 Appendix A. Some Secondary Effects on the Brain of Stress and Pathological Lesions 193 References and Notes 197 Source Notes 229 Index 231 viii Contents in Brief Contents in Detail Contents in Brief vii List of Figures xi List of Tables xiii Preface xv Acknowledgments xix By Way of a Personal Introduction xxi Part I An Introduction to Selfless Meditation 1 1 What Is Meditation? What Is Zen? 3 2 Attentiveness and the Self 6 3 Our Two Lateral Cortical Systems of Attention 13 4 Self/Other: Our Two Ways of Perceiving Reality 20 5 Can a Psychic Sense of Self Be Cancelled? 30 6 Gradually Letting Go of the Self 37 7 Two Complementary Categories of Meditation 42 Part II Meditating Selflessly Outdoors 53 8 Returning to the Natural World 55 Part III Meditating Selflessly Indoors 61 9 Settling Down and In 63 10 Looking Up and Out 74 11 Meanwhile, What Does “Being Mindful” Include? 92 12 How Can Brain Research Help Us Understand Mindful Meditation? 102 Part IV Attending Meditative Retreats 113 13 Why Go on a Retreat? 115 Part V Daily Life Practice 125 14 Preconditions for Fruitful Practice 127 15 Remaining Attentive Throughout the Day; Living Zen Practice 130 16 Learning “Good” Habits Through Repetition: The Fruits of Meditative Practices 133 17 On the Everyday Practice of Gratitude 140 18 Opening Up into Silent, Preconscious Processing 145 19 Koan Practice at Deep Levels 150 20 A Quickening Evoked by Re-mindful Hearing 156 21 A Ripened Fruit of Practice: Cut Wide Open 163 In Summary: A Sequence of Topics to Help Clarify the Mechanisms of Selfless Insight- Wisdom 169 Suggested “Do’s” and “Don’ts” 179 A Sampler of Recommended Reading 191 Appendix A. Some Secondary Effects on the Brain of Stress and Pathological Lesions 193 References and Notes 197 Source Notes 229 Index 231 x Contents in Detail List of Figures Figure 1 A visual representation of top-down attentive processing on a background of bare awareness (Chapter 3) 14 Figure 2 A lateral view of the right hemisphere showing the major modules and subdivisions of the dorsal and ventral attention systems (Chapter 3) 17 Figure 3 The Self-centered, egocentric point of view (Chapter 4) 22 Figure 4 Egocentric and allocentric attentive processing; major difference in their efficiencies (Chapter 4). See also color plate (after page 80) 24 Figure 5 The other-centered, allocentric point of view (Chapter 4) 26 Figure 6 Two poles of a “Self-othering” axis of the psyche along the midline of the brain. Their relation to the allocentric processing stream (Chapter 5) 32 Figure 7 A visual representation of bottom-up attentive processing, on a background of bare awareness (Chapter 10) 83 List of Tables Table 1 The Attentive Art of Meditation; Two Complementary Categories (Chapter 7) 43 Table 2 Dimensions of Re-mindfulness (Chapter 11) 93 Table 3 Complementary Attributes of Conscious and Preconscious Problem Solving (Chapter 18) 148–149 Preface Themostimportantthingisnottobeself-centered. ZenMasterBankei(1622–1693)1 This is one more book of words about Zen. It is not your usual kind of “Self-help” book. Its major theme heeds Bankei’s advice to be less Self-centered. The final paragraph of the previous book advised you to drop all intellectual concepts that you might have developed from its earlier pages. Instead, where were you invited to turn? Toward that open awareness awaiting you on the cushion and the mat. Because Zen isn’t what you think it is. It’s what is revealed when you learn to let go of your intricate thinking Self.2 This book begins where that paragraph left off. Its title suggests how to redirect such a quest toward a more open awareness. Meditating Selflessly goes on to explore particular ways to practice. Most of its suggestions are addressed to readers who are already meditating or who might consider meditating in the future. Why is practical in the subtitle? B ecause these pages explore commonsense, empirical pre- scriptions.
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