In this episode of Dharma Lab, we explore the neuroscience and contemplative practice of what it means to truly give.Recorded in the middle of the holiday season, our conversation begins with a familiar arc many of us recognize: the childhood excitement of receiving, and the gradual (and sometimes surprising) shift toward the deeper satisfaction of giving. Together, we explore what’s really happening beneath that shift, psychologically, biologically, and experientially.Drawing on neuroscience, Buddhist contemplative traditions, and lived experience, we discuss:* Why giving leads to more sustained well-being than receiving* How generosity cultivates an inner sense of abundance rather than scarcity* What the brain reveals about extraordinary altruists, and their ability to detect suffering* How generosity is a trainable capacity* How small, everyday acts — including giving your full attention — can become powerful micro-practicesDiscussion HighlightsFrom Getting to GivingAs we grow older, the thrill of receiving often fades, while the joy of giving deepens. Neuroscience helps explain why: the brain rapidly adapts to getting what we want, returning us to baseline, while the “warm glow” of giving tends to linger.Giving and the BrainAcross many studies, people instructed to spend money on others consistently report greater and longer-lasting increases in happiness than those who spend the same amount on themselves. We also discuss how our brains are prediction machines, and receiving tends to meet expectations and quickly normalizes; whereas giving often involves situations with a higher discrepancy between what you predict and what actually happens.Extraordinary Altruists and the Detection of SufferingWe explore research on “extraordinary altruists” — people who donate a kidney to a stranger — who show heightened sensitivity in brain systems involved in detecting suffering. Compassion, it turns out, may begin less with moral reasoning and more with perception.In contrast, psychopathy appears to involve reduced sensitivity to others’ suffering — not necessarily cruelty, but a kind of blindness. This comparison reframes generosity not as virtue versus vice, but as a capacity that exists along a spectrum and can be cultivated.Generosity as an Inner StateIn Buddhist psychology, generosity is defined less by outward action than by an inner sense of abundance. Fixation on getting reinforces scarcity; giving evokes the feeling that there is enough to share. That inner shift may be one reason generosity is so nourishing.The Gift of AttentionOne of the simplest and most powerful forms of giving is attention. Putting the phone away. Listening without planning a response. Being fully present, even briefly. Attention communicates care — and people feel it as a gift.Micro-Practices of GivingGenerosity doesn’t require dramatic acts. We explore small, repeatable practices: doing routine tasks as acts of service, offering presence in everyday interactions, reframing ordinary moments as opportunities to give. Over time, these micro-practices can turn generosity from a fleeting state into a stable trait.Counterintuitive Practices: TonglenWe also discuss tonglen, the Tibetan practice of breathing in others’ suffering and breathing out care. Though counterintuitive, practitioners often report feeling stronger, less fearful, and more abundant. Rather than depleting us, generosity appears to dissolve deep fears of inner poverty.Flourishing Is ContagiousWhen we cultivate generosity — even briefly — it changes how we show up. Those changes ripple outward, influencing relationships, families, and communities. As we like to say: flourishing is infectious.A Simple InvitationRather than asking how much you can give, we invite a quieter question:Where can generosity enter your day — through attention, presence, or small acts of care?Warmly,Cort & RichiePodcast Chapter List00:00 – Opening reflections: from receiving to giving01:45 – Childhood memories and the holiday shift toward generosity03:15 – Why giving feels more nourishing than getting05:10 – Abundance vs. scarcity as inner states07:00 – Giving as a contemplative practice09:10 – Flourishing is contagious11:00 – Micro-practices and everyday generosity12:40 – Attention as a gift14:20 – Research on giving and sustained well-being17:00 – A personal story of generosity and the “warm glow”20:00 – Prediction, expectation, and why pleasure fades22:15 – Tonglen: the counterintuitive power of giving25:30 – Detecting suffering and compassion27:00 – Extraordinary altruists and amygdala sensitivity29:30 – Psychopathy, blindness to suffering, and compassion32:00 – Plasticity: generosity as a trainable capacity34:30 – Compassion without overwhelm37:00 – Rituals of giving in daily life39:30 – Imagination and generosity practices 41:30 – Dedication and carrying generosity into the world42:30 – Closing reflections This is a public episode. 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REMINDER: Live Q&A with Richie and Cort TODAY at 7pm ET on Substack.Why do certain memories feel like they still live in our bodies years after they happened? And why do some difficult experiences become turning points for growth while others leave us feeling stuck?In this episode, we explore the neuroscience of trauma and the contemplative tools that help us reshape old emotional patterns. A central part of our discussion is the role of plasticity in both trauma and healing:“Trauma wouldn’t happen if there wasn’t plasticity. The same quality that allows experience to wound us also allows us to heal.”We look at how emotional memories are encoded in the brain, why they can resurface with such force, and how memory reconsolidation creates a natural opening for change each time a memory returns. We also share a powerful experience from a recent meditation retreat, where a long buried emotional imprint surfaced and released through simple, spacious awareness.Again and again, we come back to one insight:Our emotional past is not fixed.Each time we remember an experience, the mind updates it. The state of our mind and body in that moment influences how it is stored again.Meditation helps create the conditions for this shift. A calm and open nervous system changes how old patterns settle in the body. Presence and care make the difference between a memory that stays tight and one that begins to loosen.In this episode we explore:* Why trauma exists on a spectrum and why we are more resilient than we often believe* How emotional memories form and how sensation, context, and meaning become linked* The science of reconsolidation and why remembering a memory makes it editable* How meditation supports emotional release and re-patterning* What happens in the hippocampus and amygdala during emotional release* Simple practices that help us reset between activities or at the end of a day* How offering ourselves the same caring presence we offer others can shift deep patternsA final takeaway:Reconsolidation shows that nothing in our emotional history is final. Each encounter with the past becomes a chance to update it. When a memory returns in a calmer mind, it settles differently.Warmly, Cort + RichiePodcast Chapter List00:00 Why memories change every time we recall them 01:21 Opening greetings & Center for Healthy Minds 02:34 Introducing today’s topic: trauma & old baggage 03:00 How neuroscience defines trauma 04:03 Trauma, neuroplasticity, and brain change 05:40 Trauma as a spectrum, not a binary 07:44 Innate resilience and basic goodness 09:11 When difficult experiences become patterns 10:55 PTSD vs. post-traumatic growth 11:52 Personal stories of challenge and insight 12:58 Why some adversity overwhelms us — and some transforms us 13:32 Growth mindset & the belief that change is possible 15:33 Why we get “stuck” with old emotional residue 16:07 Cort’s retreat experience: when old pain resurfaces 17:20 Open awareness and effortless presence 18:00 Memories, emotion, and bodily release 19:08 What’s happening in the brain during emotional release 20:06 Consolidation vs. reconsolidation 22:03 The hippocampus and encoding emotional experience 23:53 Retrieval, reconsolidation, and the chance to reshape memory 25:36 Why memory is always an interpretation 27:08 Re-encoding old memories in a calm body 28:40 How meditation creates a new emotional context 29:38 Care + presence: the healing alchemy 30:52 Can reconsolidation be disrupted entirely? 32:22 What animal research shows about memory deletion 33:00 Emotional memory without emotional charge 34:06 How meditation alters hippocampus–amygdala pathways 36:00 Updating anxiety and old narratives through practice 37:05 Practical tools: daily resets 38:30 Micro-pauses between activities 39:33 Mealtime gratitude as nervous system reset 40:53 Finding small spaces for awareness in busy lives 41:33 Shifting from “doing” to “being” 42:00 Final reflections & gratitude This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit dharmalabco.substack.com/subscribe
Mingyur Rinpoche has spent his life immersed in meditation practice — beginning a three-year retreat at 13, and eventually logging more than 50,000 hours of formal training. He was also a central participant in some of the earliest research Richie conducted on advanced meditators, work that helped open the door to much of the scientific exploration of meditation that followed.Yet despite this extraordinary background, the way he teaches is remarkably simple and down-to-earth.In this week’s Dharma Lab conversation, we look at one of the biggest misconceptions people bring to meditation: that it should feel calm or peaceful, and that difficulty means something is going wrong.Episode Highlights* Why early meditation often feels harder — and why that’s actually progress* The monsoon river: a powerful metaphor for understanding the mind* The “road to Lhasa”: how ups and downs both deepen practice* What science shows about the first four weeks of meditation* Why even 4–5 minutes a day meaningfully changes the brain and body* How to stop fighting distractions and use them as support* Mingyur Rinpoche’s “anywhere, anytime” approach to awareness* How difficult emotions become some of the most transformative moments* A gentler, lighter, more playful way to practiceA conversation filled with warmthSitting with Mingyur Rinpoche always leaves us lighter. There is a quality of ease in the way he teaches — a reminder that meditation isn’t about achieving particular states, but about recognizing the awareness that’s present in every one of them.We’re grateful to share this conversation and hope it offers a moment of spaciousness in your week.Warmly,Cort + RichieREMINDER: Join us for our next Ask Me Anything live with Cort and Richie on Tuesday, December 16 @7pm Eastern Time. Please send us your questions in advance!Chapter List00:00 – Learning from difficulty: Why “down moments” matter01:22 – Introducing Mingyur Rinpoche: A lifetime of meditation03:26 – Why Rinpoche inspires Dharma Lab04:15 – Setting intention: A short compassion micro-practice06:42 – “I’m bad at meditating”: The common misconception07:33 – Rinpoche: Meditation is easier than you think08:40 – The myth of “empty mind”09:34 – When practice feels worse before it feels better10:31 – The “waterfall experience” explained11:03 – Scientific data: Why anxiety rises in week one12:03 – How Richie measures this in studies13:00 – Even 4–5 minutes a day changes the brain14:09 – Biological markers & inflammation15:07 – Cort’s early struggles with practice15:31 – The monsoon river metaphor: clarity reveals the mind17:05 – Using everything as support for awareness18:25 – The road to Lhasa: Ups and downs in meditation20:01 – Why down periods help us grow21:20 – Two categories of meditation experience22:25 – How emotional difficulty becomes insight23:59 – Awareness shifts, not experience24:58 – States vs. traits in meditation26:03 – How awareness becomes more spontaneous over time26:18 – Practical tips for everyday practice27:06 – Rinpoche: How we learn from obstacles28:08 – Connecting with the “background of mind”29:10 – Richie: Bringing compassion into busy daily life30:59 – Cort: Using transitions as practice cues33:02 – Anytime, anywhere meditation34:23 – Final thoughts from Rinpoche34:44 – Closing gratitude This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit dharmalabco.substack.com/subscribe
We spend so much of life chasing the next moment… and missing the one we’re in.This week on Dharma Lab, we dig into the neuroscience of wanting vs. liking, explore how to shift from chasing the next thing to savoring what’s here, and discuss how awe can show up in the smallest, most ordinary moments.Episode Highlights:A big part of the conversation centers on two quiet assumptions that shape so much of how we live.The first is the belief that chasing what we want will finally make us happy—that fulfilling our cravings will give us the contentment we’re seeking. But both research and experience show something different: craving mostly fuels more craving, not more enjoyment.The second is a more subtle fear—that if we stop chasing, we’ll miss out on something essential. We worry we’ll lose momentum, fall behind, or miss our chance at a better, safer, more successful future. That fear keeps us leaning toward the next moment instead of inhabiting the one we’re actually in.From there, we explore what does work: orienting toward liking, savoring, and appreciation. And we talk about how awe doesn’t require redwoods or mountaintops—it’s available in the smallest, most ordinary moments when we shift our attention. A slow email sync on a plane becomes a moment of wonder. Leaves on the ground become a doorway to gratitude. Even difficult interactions reveal something unexpectedly human when viewed with fresh eyes.We’d love to hear from you. What’s one small moment of everyday awe you noticed recently—something ordinary that felt extraordinary when you paid attention? Share your reflections in the comments.Warmly, Cort + RichieRecent Posts:From the Archives:Podcast Chapter List00:00 – Intro and The Addiction to the FutureWhy we chase the next moment and miss the one we’re in.00:42 – Wanting vs. LikingA coffee moment sparks a discussion on craving, satisfaction, and the brain.03:24 – The Neuroscience of RewardHow wanting and liking diverge—and why more craving often means less joy.05:54 – Craving, Dissatisfaction, and the Buddhist LensTeachings on why craving leads away from happiness, not toward it.10:11 – Living for the Next VacationHow expectations shape dissatisfaction and reset our baseline.11:28 – Savoring What’s HereOrienting the mind toward what nourishes us in the present moment.12:48 – Awe in Everyday LifeHow awe isn’t limited to nature—it’s available in ordinary moments.13:56 – Awe on an AirplaneA slow Wi-Fi connection turns into a moment of wonder.16:08 – The Dalai Lama’s “Happiest Moment”A story about presence, abundance, and contentment.17:21 – When Slowing Down Feels RiskyExploring the instinctive fear that if we stop chasing, we’ll miss out or lose what we need.18:35 – Introducing These Skills EarlyWhy learning to savor early in life can reshape development.19:02 – Daily Rituals of AppreciationRichie shares the practices that ground his sense of abundance.21:00 – Finding Wholesomeness in DifficultyHow perspective can shift even in moments of stress or conflict.22:14 – Expressing Appreciation Out LoudA simple practice that spreads connection and belonging.23:29 – Flourishing Is ContagiousHow small acts of appreciation ripple outward.23:40 – Closing ReflectionsSavoring, contentment, and breaking the cycle of craving. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit dharmalabco.substack.com/subscribe
In this week’s Dharma Lab conversation, we’ll dive into the science and contemplative wisdom behind generosity, purpose, and everyday altruism.How Serving Others Nourishes UsThere are moments in life that quietly change everything. For both of us, one of those moments was realizing that meditation was never just about us.At first, practice was personal, a way to calm the mind, relieve stress, and find clarity. But over time, something shifted. We began to see practice less as self-improvement and more as a path of service, a way of showing up for others, not only ourselves.As it turns out, both ancient contemplative traditions and modern science point toward the same insight: service does not just help the world, it nourishes us too.The more we orient our lives toward helping others, the more energizing, meaningful, and joyful our own lives become.What the Research ShowsThere is now a rich scientific literature on volunteering and altruism. One influential series of studies from Johns Hopkins followed older adults in Baltimore who volunteered in local public schools. They helped children read, served lunch, and supervised the playground. They climbed stairs in buildings with no elevators. What began as a community program became a scientific window into the effects of service.After months of volunteering, participants showed improvements in cognitive functions that usually decline with age. Brain scans revealed positive changes in the prefrontal cortex, the brain’s executive network responsible for planning, focus, and emotional regulation.Other research on purpose shows similar patterns. People with a strong sense of purpose tend to report greater well-being and live longer. Purpose may be one of the most well-established predictors of longevity we have.Why Helping Others Feels GoodFrom a neuroscience perspective, generosity and compassion activate the brain’s reward circuitry. When people behave generously in laboratory studies, the neural reward network lights up more strongly than when they receive something for themselves.This matches our own lived experience. When we help someone, whether through mentoring, supporting a friend, or recording this podcast, it feels deeply energizing. At the end of the day, we often feel more alive rather than depleted.It challenges the common assumption that happiness comes from getting more for ourselves. The evidence suggests something different: when we turn toward the well-being of others, happiness tends to arise naturally.The Inner Practice of ServiceIn the contemplative traditions, this motivation is called bodhicitta, the heart of awakening. It begins with intention rather than action. Even a brief pause to remember our motivation can change the emotional tone of an entire day.You can practice it in a few seconds with a simple thought:“May this be of benefit to others.”This inner shift recruits networks related to focus and intentionality while activating reward circuits that leave us feeling open and uplifted.We both use this practice constantly:* Before recording.* Before meditation.* Before meetings.* Even before exercise.A short moment of remembering can reshape the entire experience.Service as an Everyday PracticeWe often think service requires ideal conditions, free time, or a perfectly designed opportunity. But the science and the contemplative traditions both show that service can happen in ordinary life.You can bring this mindset into washing dishes, walking through an airport, or talking to a child. It is the orientation of the mind that matters more than the setting.Research shows that when people reflect regularly on altruistic intentions, they are more likely to offer spontaneous acts of kindness in daily situations, such as giving up a seat to someone who needs it.A Shift the World NeedsWe’re all carrying a lot these days, and it’s easy to pull inward. But when we turn even slightly toward someone else’s wellbeing, something softens and the day feels a little lighter.Service doesn’t have to be dramatic. Most of the time it’s a small gesture, a quiet intention, or a moment of paying attention. Yet these moments accumulate. They change how we move through the world and how we feel inside.We would love to hear from you.What’s one small act of service or generosity that shaped your life this year?With gratitude, Cort & RichiePodcast Chapter List:00:00 – Why Generosity Activates the Reward Network00:48 – Cort Shares Two Turning Points in His Practice02:31 – Realizing Meditation Is About Serving Others03:59 – Richie on the Dalai Lama and the Shift Toward Service05:37 – Ego, Career, and the Gradual Move to Altruism07:06 – How Being Helpful Feeds Our Sense of Meaning09:14 – The Buddhist View: Self-Focus vs. Service10:04 – What Volunteering Research Shows About Well-Being11:12 – Purpose, Aging, and Longevity12:44 – The Baltimore “Experience Corps” Study14:15 – Unexpected Benefits: Purpose, Movement, Structure15:19 – Changes in Cognition and the Brain (Executive Network)17:07 – Why These Findings Matter17:38 – The Buddhist Perspective: Motivation Comes First18:52 – Micro-Practices: Bringing Altruism Into Daily Life20:07 – Bodhicitta: Vast Aspiration + Practical Action22:02 – Why This Inner Shift Feels So Nourishing24:36 – Does Altruism Activate the Reward Network?25:57 – Generosity vs. Personal Gain: What the Brain Shows27:17 – Cort’s Personal Aspiration Practice29:47 – How Altruistic Mindsets Change Your Day30:53 – Richie’s Morning Calendar Practice31:24 – “Contemplative Aerobics”: Service While Exercising33:03 – How Altruistic Mindsets Change Social Behavior34:13 – The Science of Small Everyday Acts of Service35:05 – Volunteering as a State of Mind, Not Just an Activity35:50 – Final Reflections: A Shift in View That Changes Everything36:31 – Why the World Needs More Altruism Right No This is a public episode. 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What does it mean to simply be?In this episode of Dharma Lab, we explore the neuroscience and contemplative practice of being — that effortless, natural presence that can transform anxiety into insight and turn ordinary moments into gateways of creativity.Fresh from Richie’s trip to India and a meeting with His Holiness the Dalai Lama, we sit down for a free-flowing, unrehearsed conversation that bridges ancient meditation wisdom and cutting-edge brain science. Together, we explore:* The difference between doing and being — and why it’s not either/or* How effortlessness, presence, and naturalness create inner freedom* What happens in the brain when the prefrontal cortex “goes offline”* Why even short daily meditations can change brain structure* How releasing control and predictive loops unlocks creativity* Practical ways to drop into being throughout your dayDiscussion HighlightsThe continuum of being and doing:Being and doing aren’t opposites. We move along a spectrum — moments of effort give way to moments of openness. Meditation helps us recognize and expand those natural gaps.Effortlessness and the brain:When the mind lets go of control, the prefrontal cortex — the “executive” part of the brain — briefly goes offline. Advanced meditators show this pattern: they shift attention effortlessly, without strain or mental effort.Creativity through presence:True creativity arises not from trying harder, but from relaxing the constraints of thought. As Richie notes, “When we stop directing our thoughts, the mind becomes more flexible — and novel insights can emerge.”The modern predicament of too much information:We look at how our minds are flooded with information from the moment we wake up. Just as too much food overwhelms the body, too much information overwhelms the mind. True rest requires more than physical stillness. It asks for mental space, time without constant input from phones, news, or endless tasks. Finding that space to simply be gives our minds room to digest and renew.Three Ingredients of Being: Effortlessness, Presence, and Naturalness* Effortlessness: releasing mental control so the mind can rest naturally.* Presence: staying aware without suppressing thoughts.* Naturalness: allowing experience to unfold without interference.When these come together, they create the conditions for insight, creativity, and emotional healing.New research on structural brain changes from meditation:Even a few minutes of daily meditation can change the brain. Richie shares unpublished findings showing increased structural connectivity — literally new wiring — after just one month of brief practice.Practical wisdom:We share ways to weave being into everyday life: in the gaps between meetings, while waiting in line, or simply resting for a few seconds with eyes open.What we call micro-doses of being: simple, effortless pauses that reconnect us to awareness.We’d love to hear from you:* When do you find yourself shifting from doing to being?* How can you create small pauses in your day to let the mind rest?* What do you notice when you stop trying to manage your experience and simply let awareness be as it is?Share your reflections in the comments.Warmly,Cort & RichieChapter List: 00:00 – Opening reflections: The art of effortless presence01:01 – Richie returns from India & meeting His Holiness the Dalai Lama01:50 – Introducing “the neuroscience of being”03:25 – What happens in the brain when we shift from doing to being?04:00 – Being vs. doing: a continuum, not opposites05:30 – Creativity and releasing mental constraints08:00 – Physical stillness vs. mental stillness10:00 – The modern predicament: information overload13:00 – The “information diet” and its effects on the mind14:10 – Three ingredients of being: effortlessness, presence, and naturalness15:20 – Effortlessness: letting go of control16:10 – What happens when the prefrontal cortex goes offline17:05 – Meditation expertise and the U-shaped curve20:00 – Novices, intermediates, and Olympians of meditation22:00 – Effortless attention and stable awareness23:20 – Training the quality of effortlessness24:50 – Presence: awareness without distraction26:00 – Thoughts are allowed – not suppressed27:00 – Creativity and novelty emerging from open awareness29:00 – The candle flame of insight metaphor30:00 – Brain network connectivity and meditation research33:00 – New Healthy Minds data: structural brain changes in one month35:00 – “It’s easier than you think” – why short practice still matters36:20 – The third element: naturalness or non-fabrication38:00 – Healing through allowing and non-interference39:00 – The brain as a prediction machine41:00 – Breaking predictive loops & spontaneous flexibility43:00 – Why research on “being” is still new43:20 – Practical ways to integrate being into daily life44:00 – Cort’s unplugging rituals and micro-pauses45:00 – Richie’s interstitial moments of awareness46:00 – The self-illuminating mind47:00 – The “bardo” or gap between activities49:00 – Don’t fill the gaps – the practice of pausing49:30 – Micro-doses of being throughout your day49:50 – Closing reflections and gratitudeRef notes: Explore the Healthy Minds program This is a public episode. 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This is a free preview of a paid episode. To hear more, visit dharmalabco.substack.comThank you to those who tuned into our 3rd live video with Dr. Richard Davidson and Dr. Cortland Dahl! Join us for our next live AMA on Tuesday, Dec 16 at 7pm ET / 6pm CT.Chapter List for AMA #3:00:00 – Opening PracticeGuided intention-setting and brief meditation to begin the AMA.05:00 – Can Meditation Slow Brain Aging?Exploring research on meditation and brain aging, including Mingyur R…
Episode Highlights:1. Small doses make a difference. Even a few mindful minutes a day can reshape the brain. Recent MRI research shows that short, consistent practice can lead to measurable structural changes in the brain in just four weeks.2. Consistency matters more than duration. Across studies from 2003 to today, longer sessions didn’t necessarily lead to better outcomes. What really counts is showing up — the rhythm of practice, not the clock.3. “Short times, many times.” Ancient manuals never mention minutes or hours. They emphasize moments of awareness scattered through daily life: a breath before speaking, a feeling of compassion, a few conscious steps.4. End on a good note. Don’t push through fatigue. When your practice feels alive or clear, stop there. Ending while it feels good builds a natural desire to return.5. Begin and end with aspiration. A simple intention — “May this be of benefit to others” — frames the mind in a positive way. Ending with that same wish creates a lasting imprint, consistent with psychologist Daniel Kahneman’s “peak-end rule.”6. Friendship over force. Meditation isn’t about grinding it out. As Richie puts it, “Make friends with your mind. Don’t treat it as something to struggle against.”7. The most important practice is the one you’ll actually do. It doesn’t require perfect silence or long retreats — just the willingness to pause and come home to awareness, again and again.We’d love to hear from you:How much meditation feels “enough” for you?What helps you stay consistent, and what does friendship with your own mind look like in daily life?Share your reflections in the comments.Warmly,Cort & RichieChapter List:0:00 – Intro: What is the “dosage” of meditation?1:00 – The myth of ideal conditions for practice3:00 – Richie on early research: the 2003 immune system study6:00 – What the science shows about minutes vs. outcomes9:00 – App-based meditation and real-world data11:00 – Does practicing longer make a difference? Not necessarily13:00 – “Momentary assessments” — why timing of measurement matters14:00 – New research: brain changes after short daily practice16:00 – How meditation reshapes the prefrontal cortex and default mode network19:00 – Classical wisdom: no mention of minutes, only “short times, many times”21:00 – The importance of ending on a good note23:00 – Making friends with your mind instead of forcing it25:00 – Beginning and ending with aspiration28:00 – Danny Kahneman’s peak-end rule and meditation30:00 – Why intention and inspiration matter more than duration32:00 – Richie on how his personal practice evolved35:00 – Meditation in everyday life — airports, flights, and love meditations36:30 – What really matters: motivation, kindness, and consistency37:30 – Closing reflections and takeawaysReference notes: * Explore the Healthy Minds Program app referenced in the discussionRecent Posts:In case you missed it, check out recent posts on the topic of Meditation Dosage and use of Meditation Apps here:From the Archives: Do you have topics you would like to see in future posts, suggestions for features, or areas of improvement? We would love to hear from you HERE! This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit dharmalabco.substack.com/subscribe
In this episode of Dharma Lab, we sit down with our friend and colleague Dr. Simon Goldberg, one of the world’s leading researchers on meditation apps. Together, we explore what the data really say about digital practice — what’s working, what’s not, and how even a few minutes a day can reduce stress and support wellbeing. It’s a conversation about technology, habits, and the ways meditation is quietly transforming our minds and bodies — changes that science can measure only in part, but that reach far beyond the lab.Highlights from the Episode* From the Himalayas to the App Store — A historical reflection on how meditation once required crossing mountains to find a teacher, and how that same wisdom is now available instantly on our phones.* The Science of Small Practice — Dr. Simon Goldberg shares data showing that even five minutes of daily meditation can meaningfully reduce stress, ease anxiety, and support emotional balance.* Measurable Shifts in the Body — New research reveals tangible biological changes from short, consistent practice — including lower inflammation markers and shifts in gut health and emotional language.* Beyond the Lab — Richie Davidson discusses the limits of current research, noting that while short-term studies capture early benefits, the deepest changes from contemplative practice may unfold years later — far beyond the reach of most scientific follow-ups.In case you missed it, check out a written contextual summary of this podcast here:Podcast Chapter List00:00 – Intro02:00 – Welcome & introduction to Dr. Simon Goldberg 03:00 – From Himalayan pilgrimages to instant apps 05:00 – Simon on learning to meditate alone & the promise of digital tools 06:00 – Richie on technology democratizing Dharma 09:00 – Cort on self-taught practice before apps and books as teachers 10:00 – Do meditation apps actually work? The research overview 11:00 – What the data say about mental health benefits 12:00 – Comparing apps to in-person training and effect sizes 16:00 – The real-world time course of practice change 18:00 – How long do studies actually run? Follow-ups and limits 19:00 – What common measures miss about deep transformation 21:00 – “Ten percent happier”? Translating effect sizes to real life 22:00 – Individual differences and why ruminators benefit most 24:00 – The BeWell study design and Healthy Minds app trial 26:00 – Meditation vs education-only conditions and key findings 28:00 – Biological markers: inflammation and gut microbiome (gut health) changes 31:00 – Language shifts and reduced self-focus 32:00 – Retention and long-term benefits after practice ends 34:00 – Delayed effects and long horizons of mind-training 36:00 – Engagement challenges and the “hockey-stick” drop-off 40:00 – Habit formation, commitment, and why apps fade 41:00 – Behavioral economics and remembering practice under stress 42:00 – The non-linear path of real change 43:00 – The future of digital well-being: AI & personalization 44:00 – Integrating practice into daily life through technology 45:00 – Just-in-time interventions and real-time support 47:00 – From “Anytime Anywhere” to “Every time Everywhere” practice 49:00 – Closing reflections on the promise of Digital Dharma This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit dharmalabco.substack.com/subscribe
This is a free preview of a paid episode. To hear more, visit dharmalabco.substack.comWe’re so grateful to everyone who joined us for our very first Dharma Lab AMA with Dr. Cortland Dahl and Dr. Richard Davidson in early September. You’ll find in the recording two guided practices (one each from Cort & Richie), as well as the full recording of Q&A. Below you’ll find a summary of the conversation, written up in a Q&A format so it’s easy to follow. It’s not a perfect or complete transcript, so please forgive any typos and brevity, but we wanted to capture the spirit of the dialogue and share the key insights with all of you for those who prefer to read rather than watch the episode.Podcast Chapter List0:00 - Intro3:12 - Opening Guided Practice by Cort to set intention for the session8:28 - Questions & Answers with participants. Question 1: where do you draw the line between mental health and social health? Is it where your epigenome is modified by social interactions, no matter how you perceive them? Or is it where your perception is modified, no matter what state your epigenome is in? 16:03 - Question 2: Cort, how did you go from a socially anxious teenager to an executive director and overall friendly happy being?21:44 - Question 3: When practicing analytical meditation—examining a difficult situation through words, sensations, emotions, images, and beliefs—do physical sensations and images enhance the process? And if someone can’t access those, is it related to trauma, like PTSD?37: 39 - Question 4: Judd Brewer talks about the trigger–behavior–reward cycle. How do we interrupt undesired behaviors?42:31 - Question 5: Please say more about holding and being with the first arrow from Buddhist psychology, particularly for worry or concern about the health of a loved one and not shooting that second arrow yourself. 50:03 - Question 6: Why do retreats often show stronger measurable effects than the same number of hours practiced as short daily sessions? Could sleep or changes in everyday habits explain that difference?56:26 - Closing Practice with RichieTranscript Q&A SummaryQ1: Dear Richie, where do you draw the line between mental health and social health? Is it where your epigenome is modified by social interactions, no matter how you perceive them? Or is it where your perception is modified, no matter what state your epigenome is in? Since the epigenome can be modified by food, drugs, social interactions, and spiritual experiences, is social health determined by social relationships?A (Richard Davidson):This is a wonderful and complex question. It’s so rich that I plan to write a Dharma Lab essay about it. But briefly:* The epigenome refers to parts of the genome that can be modified by environmental or internal factors. These modifications affect whether a gene actually produces its protein.* For example, in animal studies, researchers have bred strains of rats to be highly anxious or very relaxed. But if an “anxious” rat pup is raised by a nurturing mother (one who does a lot of licking and grooming), its gene expression changes. Despite genetic predisposition, that nurturing care alters its brain chemistry and activation, and the rat becomes less anxious.* This shows that the old split between “nature vs. nurture” is outdated. Social interactions—how we are cared for—literally modify biology.So mental health and social health are deeply interwoven; the line between them is blurred.Q2: Cortland, you’ve mentioned before that you struggled with anxiety when you were young. How did you get from being that socially anxious young man to leading an international nonprofit and becoming the friendly, grounded person you are today?
In this episode of Dharma Lab, Richie Davidson and Cortland Dahl dive into one of the most startling findings in modern science: that loneliness and social disconnection can be as harmful to our health as smoking fifteen cigarettes a day.They explore what makes loneliness so toxic—not just for our mental well-being, but for our physical health—and how ancient contemplative wisdom and modern neuroscience converge on the same insight: connection is medicine.From the biology of stress and resilience to simple daily practices that nurture kindness and belonging, this conversation reveals how small shifts in awareness can rewire the brain for connection—and why doing so may be one of the most important things we can do for ourselves and our world. Podcast chapter list below.In case you missed it, check out a written contextual summary of this podcast here:Podcast Chapter List0:00 – Intro: Why loneliness matters more than we realize1:20 – How common is loneliness today?3:00 – The Surgeon General’s warning on social disconnection5:15 – Mind–body divide: why medicine overlooks relationships7:30 – The 2015 meta-analysis: where the “15 cigarettes a day” claim comes from10:35 – Loneliness vs. obesity and other health risks12:10 – How loneliness gets “under the skin”: stress, resilience, and recovery14:15 – Can we actually train connection?16:20 – Kindness and compassion as skills18:30 – How ancient contemplative practices expand our circle of care20:45 – What happens in the brain after just two weeks of practice22:40 – Everyday connection moments: examples from daily life26:20 – Practicing connection in ordinary settings (like airports!)28:50 – The perception of loneliness vs. actual isolation30:30 – Science on subjective vs. objective measures of connection32:40 – Why social connection is a public health imperative34:15 – Final reflections: small practices, big impact This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit dharmalabco.substack.com/subscribe
In this Dharma Lab episode, we pick up where we left off—moving from why our minds get so restless to what we can actually do about it, exploring three strategies from Buddhist psychology for working skillfully with overthinking: Remove, Transform, and Transcend.See chapter list below.In case you missed it, check out a written contextual summary of this podcast here:Podcast Chapter List0:00 - Intro2:30 - Cort & Richie share personal experiences with rumination8:41 - Overview of the three Buddhist psychology strategies9:50 - Remove: Notice triggers & redirect attention20:52 - Transform: Observe thoughts as just thoughts—this loosens their grip and can turn them into sources of insight or compassion31:16 - Transcend: Learn to see the vast field of awareness within which thoughts arise and dissolve40:08 - Closing reflections: flourishing is infectiousIf you’d like to begin with Overthinking and Rumination (Part 1), you can find it here: This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit dharmalabco.substack.com/subscribe
In this week’s podcast, Cort and Richie explore why the mind so often gets stuck in rumination, how our evolutionary wiring and contrast-detecting brains fuel it, and what contemplative practices can do to shift us from anxious loops into clarity and balance. Reminder: our second AMA (ask me anything with Cort + Richie) is on Tuesday, September 30th at 8pm ET. Please send your question in advance!See chapter list below.In case you missed it, check out a written contextual summary of this podcast here:Podcast Chapter List0:00:00 - Intro 3:43:00 - What is Rumination, and what advantages does it provide?8:12:00 - Why do we so often focus on the negative when we ruminate?14:48:00 - The evolutionary threat response, and how meditation helps you see it more clearly18:00:00 - The toxicity of chronic stress22:02:00 - Another benefit to mental time travel: the ability to develop a sense of purpose24:00:00 - Regaining agency over our minds, and not classifying aspects as “good” or “bad” This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit dharmalabco.substack.com/subscribe
One of the questions we hear most often is: how much practice do I really need to do? Do the benefits of meditation only come after logging hours on the cushion?The science—and lived experience—tell a different story. In fact, in the very first randomized controlled trial of Mindfulness-Based Stress Reduction (MBSR) back in 2003, researchers expected that more minutes of daily meditation would predict bigger changes in well-being. But the data showed something surprising: there was no relationship between the number of minutes people practiced and the outcomes they experienced. Even those who admitted to doing almost no formal meditation outside of class showed the same improvements in anxiety, depression, and immune function as those who put in the most time.So what’s going on here? One clue lies in micro-practices—short, repeated moments of awareness that weave into everyday life. A grandmother in one of our programs once shared that she had never managed to sit formally for practice, but one morning she found herself pausing instead of snapping at her granddaughter. She simply listened to the sound of her granddaughter’s voice, noticed her own irritation, and let it go. That tiny shift changed the whole morning.This is the heart of what we call short times, many times. These glimpses don’t require carving out special hours—they can happen while you’re washing dishes, waiting in line, or walking the dog. And they matter. Neuroscience shows that even these brief flashes can reshape brain connectivity, loosening the grip of reactivity and strengthening resilience.Another piece of the practice is learning to adjust the aperture of awareness. Sometimes we need a narrow, focused beam of attention—staying locked in on a task. Other times, life calls for a panoramic awareness—taking in a room, a conversation, or simply the whole moment. Athletes like Wayne Gretzky describe this wide-field awareness as a kind of superpower. We can train the same flexibility in daily life: knowing when to zoom in, when to zoom out, and when to soften altogether.The takeaway is simple: seconds matter. Micro-practices, repeated many times a day, build the skill of shifting awareness. And over time, those little moments add up to real transformation.We’d love to hear how you’re experimenting with this in your own life. Where do you find your micro-practices—at work, with family, in the midst of stress? Share your reflections with us—we’ll be continuing this conversation together.Podcast chapter list below.In case you missed it, check out this week’s Micro Practice: 60-Second Weather Check:Podcast Chapter List0:00 - Intro – "How much do I need to practice?"2:23 - Early studies on MBSR: No correlation between practice time and results4:49 - Shift in perspective – healthcare worker’s story with noisy grandchildren8:17 - How the brain reacts to short micro-practices12:52 - Adjusting the "aperture of awareness" – when to dial out or in17:18 - Short moments, many times This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit dharmalabco.substack.com/subscribe
In this week’s podcast, Cort and Richie discuss how fear shrinks our perception, but harnessing awareness widens the lens again. See chapter list below.In case you missed it, check out a written contextual summary of this podcast here:Podcast Chapter List0:00:00 - Intro 2:28:00 - How the brain reacts to uncertainty 7:33:00 - Amygdala activation: narrowing perception to potential threats 8:54:00 - Physical responses to fear and the spiral of anxiety 12:41:00 - Evolutionary origins: the brain as a “change detector” 16:38:00 - Chronic activation: why unresolved threats are unhealthy 17:30:00 - Meditation as mental training for self-awareness 21:40:00 - Lab studies: unknown fears trigger stronger reactions 27:06:00 - When the future is unpredictable: what can we do? 29:01:00 - The elixir of awareness 40:13:00 - Cort and Richie discuss coping with uncertaintyDharma Lab is reader-supported. To receive new posts and support our work, consider becoming a free or paid subscriber. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit dharmalabco.substack.com/subscribe
Richie and Cort discuss how small shifts in perspective lead to lasting changes in the brain and experience This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit dharmalabco.substack.com/subscribe
Notes from Dharma Lab* Please see written primer below on The Science of Discomfort (released Tuesday 8/26)Ep.4 Chapter List:0:00 Stories of Discomfort: MRI & Dentist5:24 The Science of Pain & The Two Arrows8:23 The Suffering Equation: Pain x Resistance10:05 Your Brain on Pain: Shifting Resistance12:59 How Meditation Changes Pain & Distress14:35 Can Beginners Really Change Their Experience?18:52 Discomfort as a Mindfulness Hack20:24 Meditation as Mental HygieneDharma Lab is reader-supported. To receive new posts and support our work, consider becoming a free or paid subscriber. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit dharmalabco.substack.com/subscribe
Dear Dharma Lab readers,Join Richie and Cort in Dharma Lab Episode 3 in a wide ranging research discussion on the findings from the JAMA article announced earlier this week on Burnout. Joining us are friends of the pod Daniela Labra and Leandro Chernicoff. Full Discussion Below:Chapters:0:00:00 – Intro and overview of the study in Mexico: Digital Well-Being Training With Health Care Professionals3:46:00 – Richie gives an overview of the burnout crisis and the neuroscience behind burnout11:15:00 – Real world stories of burnout encountered during this study in Mexico16:24:00 – Discussing details of the study, and why this work was taken on24:13:00 – What specific skills were learned by participants, and reflections by the panelists about how to put these skills to use43:14:00 – Are different skills necessary, or are some more important than others?45:22:00 – The impact of the study, summary findings, and dataContextual Piece Here (released yesterday):Dharma Lab is reader-supported. To receive new posts and support our work, consider becoming a free or paid subscriber. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit dharmalabco.substack.com/subscribe
Listen on Episode #2 on Youtube, Spotify, Apple:YoutubeSpotifyApple PodcastsEpisode 2 Chapter List:0:00 Intro0:32 Episode Overview by Cort2:35 “This is Your Brain on AI” — and How the Media Spins the Negative4:07 Historical Precedent: Handwriting vs. Typing5:44 MIT Study: How Large Language Models Impact the Brain15:06 Will Certain Skills Become Obsolete with AI?17:38 The Role of Intention and Full Awareness21:24 Unintended Consequences — Lessons from Buddhist Monks on Memory and Focus24:04 Using AI to Prompt Reflection for Better Thinking31:56 Final Thoughts: Stay in the Driver’s Seat with AISee our written context setting post here for reference to the Podcast Episode 2:Dharma Lab is reader-supported. To receive new posts and support our work, consider becoming a free or paid subscriber. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit dharmalabco.substack.com/subscribe
Richie and Cort discuss The Most Important Thing in Episode #1 of Dharma Lab. 02:22 – "My religion is Kindness" 05:25 – Kindness is the most important thing — apply a "kindness acid test" to all you do 08:08 – How kindness and compassion have (or haven’t) been studied in neuroscience 12:44 – Defining "kindness" and "compassion" in scientific and Buddhist terms 18:55 – Changing your focus from empathy to compassion can reduce burnout 26:49 – Empathy vs. compassion: toddler study example 29:10 – Question for Cort: Is empathy a prerequisite for compassion? 32:23 – Question for Richie: Are kindness and compassion innate or developed? 36:30 – Using kindness as an antidote to anxiety or anger 41:36 – Kindness and compassion as a skill 44:30 – New data: Healthy Minds kindness trainings improve teacher outcomes 49:30 – Perspective shift: consider how your actions benefit others 56:13 – Switching from a “needs” to a “service” mindset This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit dharmalabco.substack.com/subscribe