Buddha’s Brain: The practical neuroscience of happiness, love, & wisdom
Below is the suggested reading schedule for each gathering. I’ll post questions or thoughts for each discussion. Don’t get too wrapped up in the science-stuff if its feeling overwhelming. The book has a beautiful balance of science-based facts paired with practical applications that have been used for centuries by yogis and other contemplative practitioners.
Reading Schedule
Week 1: Forward, Preface, Acknowledgements, Introduction, & Chapter 1
Week 2: Chapter 2 & 3
Week 3: Chapter 4 & 5
Week 4: Chapter 6 & 7
Week 5: Chapter 8, 9, & 10
Week 6: Chapter 11, 12, & 13
Reading Considerations
Chapter 2:
There’s three fundamental survival strategies:
creating separations
stabilizing systems
approaching opportunities while avoiding threats
In your own experience, do you find one strategy popping up more than the others?
Although it probably happens without you knowing, your brain categorizes your experiences as pleasant, unpleasant, and neutral. Do you consider these categories when interacting with the world around you?
The stick always wins! We’ve all had moments when something negative overshadows the positive. Can you think of a specific incident or interaction where, upon later reflection, you glossed over the positive to only fixate on the negative?
How would you describe self-compassion? How do you practice self-compassion?
Chapter 3:
What are your initial thoughts on the first and second darts? Can you think of specific incidents where second darts appeared in your own life?
It’s more than just your mental health. Second darts and short-term crises can take center stage over important functions like supporting your immune system. Have you considered the relationship between your mental health and the physical implications?
On page 58 it states that we can change the causes of suffering in your brain and body. How does that information land for you? Does it feel big and overwhelming? Does it provide sense of relief?
There’s four stages of growth:
stage one - unconscious incompetence
stage two - conscious incompetence
stage three - conscious competence
stage four - unconscious competence
Have you witnessed yourself working through these stages? Feel yourself get stuck on one specific stage?
Chapter 4:
Although negative experiences can take main stage, it’s important to allow yourself to simmer in positive experiences. Can you remember or relive a positive experience? How does it make your body feel? What sensations do you notice when you recall the positive experience?
The concept of changing your brain is brought up and, although it seems easier said than done, you have the ability to reshape painful experiences in something more positive or neutral. By attaching a positive emotion to a negative experience, the stored memory - or experience of the memory - can be altered.
Considering the dandelion root example, can you think of some of your own “roots” or sources of irritation, anxiety, or other negative feeling?
Chapter 5:
A number of relaxation methods are listed in this chapter. Is there one or two methods that you use? That you’d like to try?
Choosing the relax or actively relaxing doesn’t come easy to many. Myself included! Do you find yourself taking time to intentionally relax?
Have you considered your own refuges? If you explored the exercise on page 95, what came up for you?
Chapter 6:
The anterior cingulate cortex (ACC) is almost like a your will muscle. When you practice self-control or impulse control, the ACC is strengthened. A practice like meditation could be a way to strengthen the ACC. When doing your meditation practice is this something to you consider? Why do you meditate?
How do your head and heart work together? Do you feel like the warm and cool are working together or against each other?
Desire vs. Craving
What makes you feel strong? How does it feel to reminder yourself that you’re strong?
Chapter 7:
“With equanimity, situations only have characteristics, not demands.” p. 110
Can you recall a moment when you felt like you had achieved equanimity?
In our conversations a few of us have mentioned our triggers. What happens when you consider your triggers and cultivating tranquility when thinking of your triggers?
Chapter 8:
Love and hate will always live within us, however, it’s all about how much we’re feeding the two. Are there certain circumstances where you find yourself feeding love more than hate and vice versa?
Chapter 9:
It’s hard to be empathetic towards others who have differing views from you. I find it helpful to remember: Empathy is neither agreement nor approval.
Have you ever thought about how to be empathetic? Upon first reading this chapter I thought, “Hmmm. This isn’t something we’re ever actually taught.”
For many of us it seems the physical is an easy access point. For instance, we might do a physical yoga practice because it leads to a quicker sense of feeling. Have you considered someone else’s physical state when you’re expressing empathy. On page 140 it mentions to notice the actions of others. In an age where we live by emails and hold meetings via the phone and Zoom, do you feel as though connecting to someone else’s physical actions is become much harder?
What you considered your personal code? Did you list any of them?
There’s a lot to consider when it comes to effective communication! Do you find that any of these bullets resonate with you? Things you already consider? Blind Spots you might not have considered?
Chapter 10:
The Ten Thousand Things exploration is definitely useful. Unfortunately, when I go through this process myself after a challenging interaction, I often come back to: Am I the only one taking the time to consider these factors? This feels very one-sided. Clearly that’s my own stuff that I’m working through. But it begs the question: Why go through all this compass and kindness work if others don’t do the same?
The expansion of I to us is powerful and challenging, especially during times of steady conflict and disagreement. Perhaps it just starts with one and the hope is that it can ripple out to others.
Chapter 11:
Prior to this reading, how would you define mindful?
Do you consider mindfulness in your everyday life?
Page 184 outlines a few ways to support everyday mindfulness. Is there anything you can add to the list?
Chapter 12:
When considering your own meditation practice, do benefit more from a focused attention or open awareness meditation?
What are your biggest challenges in your meditation practice?
What benefits have you noticed from your meditation practice?
Chapter 13:
“No self, no problem”
Do you consider your attachment to “I”? How do you feel about acknowledging the self and disconnecting from the self?