Buddhas Brain The Practical Neuroscience of Happiness

If you change your brain, you can change your life.

Great teachers like the Buddha, Jesus, Moses, Mohammed, and Gandhi were all born with brains built essentially like anyone elses—and then they changed their brains in ways that changed the world. Science is now revealing how the flow of thoughts actually sculpts the brain, and more and more, we are learning that it's possible to strengthen positive brain states.

By combining breakthroughs in neuroscience with insights from thousands of years of mindfulness practice, you too can use your mind to shape your brain for greater happiness, love, and wisdom. Buddha's Brain draws on the latest research to show how to stimulate your brain for more fulfilling relationships, a deeper spiritual life, and a greater sense of inner confidence and worth. Using guided meditations and mindfulness exercises, you'll learn how to activate the brain states of calm, joy, and compassion instead of worry, sorrow, and anger. Most importantly, you will foster positive psychological growth that will literally change the way you live in your day-to-day life.

This book presents an unprecedented intersection of psychology, neurology, and contemplative practice, and is filled with practical tools and skills that you can use everyday to tap the unused potential of your brain and rewire it over time for greater well-being and peace of mind.

“A wonderfully comprehensive book. The authors have made it easy to understand how our minds function and how to make changes so that we can live happier, fuller lives.”

— Sharon Salzberg, author of Lovingkindness

“Solidly grounded in the latest neuroscientific research, and supported by a deep understanding of contemplative practice, this book is accessible, compelling, and profound—a crystallization of practical wisdom!"

— Philip David Zelazo, Ph.D., Nancy M. and John E. Lindahl Professor at the Institute of Child Development, University of Minnesota

“This is simply the best book I have read on why and how we can shape our brains to be peaceful and happy. This is a book that will literally change your brain and your life.”

— Jennifer Louden, author of The Woman's Comfort Book and The Life Organizer

“Buddha's Brain is a significant contribution to understanding the interface between science and meditation in the path of transformation. Illuminating.”— Joseph Goldstein, author of A Heart Full of Peace and One Dharma

“Buddha's Brain is compelling, easy to read, and quite educational. The book skillfully answers the central question of each of our lives—how to be happy—by presenting the core precepts of Buddhism integrated with a primer on how our brains function. This book will be helpful to anyone wanting to understand time-tested ways of skillful living backed up by up-to-date science.“

— Frederic Luskin, Ph.D., author of Forgive for Good and director of Stanford Forgiveness Projects

“I wish I had a science teacher like Rick Hanson when I went to school. Buddha's Brain is at once fun, fascinating, and profound. It not only shows us effective ways to develop real happiness in our lives, but also explains physiologically how and why they work. As he instructs us to do with positive experiences, take in all the good information this book offers and savor it.”

— James Baraz, author of Awakening Joy and cofounder of Spirit Rock Meditation Center

“With the mind of a scientist, the perspective of a psychologist, and the wise heart of a parent and devoted meditator, Rick Hanson has created a guide for all of us who want to learn about and apply the scintillating new research that embraces neurology, psychology, and authentic spiritual inquiry. Up-to-date discoveries combined with state-of-the-art practices make this book an engaging read. Buddha's Brain is at the top of my list!”

— Richard A. Heckler, Ph.D., assistant professor at John F. Kennedy University in Pleasant Hill, CA

“An illuminating guide to the emerging confluence of cutting-edge neuropsychology and ancient Buddhist wisdom filled with practical suggestions on how to gradually rewire your brain for greater happiness. Lucid, good-humored, and easily accessible.”

— John J. Prendergast, Ph.D., adjunct associate professor of psychology at California Institute of Integral Studies and senior editor of The Sacred Mirror and Listening from the Heart of Silence

“This book enables us to understand the whys and hows of our human operating system so we can make more informed actions that allow us to live our lives more fully, compassionately, and with greater well-being and kindness towards others and ourselves. What I find exciting about Buddha's Brain is Rick Hanson’s ability to clearly delineate the root causes of suffering and explain pertinent ways we can actually change these causes and effect lasting change on all levels of our mind, body, and interpersonal relationships. His informative, relaxed, and easy-to-read style of writing made me wwant to pick up this book again and again and dive ever more deeply into the complexities of our human engineering. Buddha's Brain is now on my recommendation list for all my students and teachers-in-training.”

— Richard C. Miller, Ph.D., founding president of Integrative Restoration Institute

“Numerous writings in recent years have exacerbated the traditional rift between science and religion; however, there has been a refreshing parallel movement in the opposite direction. Neuroscientists have become increasingly interested in using first-person introspective inquiries of the mind to complement their third-person, Western scientific investigations of the brain. Buddhist contemplative practices are particularly amenable to such collaboration, inviting efforts to find neurobiological explanations for Buddhist philosophy. Stripped of religious baggage, Buddha's Brain clearly describes how modern concepts of evolutionary and cognitive neurobiology support core Buddhist teachings and practice. This book should have great appeal for those seeking a secular spiritual path, while also raising many testable hypotheses for interested neuroscientists.”

— Jerome Engel, Jr., MD, Ph.D., Jonathan Sinay Distinguished Professor of Neurology, Neurobiology, and Psychiatry and Biobehavioral Sciences at the University of California, Los Angeles

“Buddha's Brain makes a significant contribution to the current dynamic dialogue among neuroscience, psychology, and Buddhist disciplines of mind training. Drawing on the wisdom born of their own meditation practice and their scientific backgrounds, the authors point again and again to the possibilities of the deep transformation of our minds and lives.”

— Christina Feldman, author of Compassion and The Buddhist Path to Simplicity

“Recent developments in psychology and the neurosciences have led to clear and powerful insights about how our brains work and how these neurological functions shape our experience of the world. These insights are profoundly congruent with the wisdom that has been developed over thousands of years in the contemplative traditions. The authors of Buddha’s Brain have given us a concise and practical guide to how these two currents of knowledge can be used to transform our capacity to engage both ourselves and others with wisdom, compassion, and mindfulness.”

— Robert D. Truog, MD, professor at Harvard Medical School, executive director of the Institute for Professionalism and Ethical Practice, and senior associate in critical care medicine at Children’s Hospital, Boston

“A clear introduction to some basic principles of neuroscience and dharma.”

— Roger Walsh, MD, Ph.D., professor at the University of California, Irvine, and author of Essential Spirituality

“Buddha's Brain brilliantly reveals the teachings of the Buddha in the light of modern neuroscience. This is a practical guide to changing your reality. This is your brain on Dharma!”

— Wes “Scoop” Nisker, author of Essential Crazy Wisdom and editor of Inquiring Mind

“Buddha's Brain will show you how mental practices, informed by contemplative traditions, can increase your capacity for experiencing happiness and peace. This book provides a scientific understanding of these methods and clear guidance through practices that cultivate a wise and free heart.”

— Tara Brach, Ph.D., author of Radical Acceptance

" Dr. Hanson is a delightful interview...he takes the most complicated computer in the world, "the brain," and makes the operating system understandable to the non-neuroscientist. His information is interesting, entertaining, and very practical, and he gives the audiennce simple steps to follow to start making positive changes in the way they think."

— Liz Saint John, CBS Radio San Francisco

The brain physiology associated with spiritual states has been fertile ground for researchers and writers alike. Neuropsychologist andmeditation teacher Hanson suggests that an understanding of the brain in conjunction with 2,500-year-old Buddhist teachings can help readers achieve more happiness. He explains how the brain evolved to keep humans safe from external threats; the resulting “built-in negativity bias” creates suffering in modern individuals. Citing psychologist Donald Hebb's conclusion that “when neurons fire together, they wire together,” Hanson argues that the brain's functioning can be affected by simple practices and meditation to foster well-being. Classic Buddhist concepts such as the “three trainings”—mindfulness, virtuous action and wisdom—frame Hanson's approach. Written with neurologist Mendius, the book includes descriptions and diagrams of brain functioning. Clear instructions guide the reader toward more positive thoughts and feelings. While the author doesn't always succeed at clarifying complex physiology, this gently encouraging “practical guide to your brain” offers helpful information supported by research as well as steps to change instinctive patterns through the Buddhist path.

— Publishers Weekly, September 14, 2009

Hanson and Mendius successfully answer the question: How can you use your mind to strengthen positive brain states and ultimately change your life? Arguing that our ancestors’ brains, flooded with adrenaline and cortisol, were wired for survival, the authors reveal how this neurological propensity for high arousal contributes to our present-day chronic illness, depression, and anxiety. Using Buddhism’s eightfold path as a model, they illustrate how meditation and relaxation can change our brain’s natural tendencies. Pictures illustrate the brain’s functions and practical meditation exercises are found throughout. The authors also discuss the importance of diet and nutritional supplements.

Verdict: An excellent choice for readers wishing to take control of their lives and spiritual well-being. Readers will find practical suggestions along with impressive research about the brain.

— Phyllis Goodman, West Chester Lib., OH, Library Journal, Xpress Reviews, September 18, 2009

"A wonderfully comprehensive book. The authors have made it easy to understand how our minds function and how to make changes so that we can live happier, fuller lives."

—Sharon Salzberg, author of Lovingkindness

"Solidly grounded in the latest neuroscientific research, and supported by a deep understanding of contemplative practice, this book is accessible, compelling, and profound—a crystallization of practical wisdom!"

—Philip David Zelazo, PhD, Nancy M. and John E. Lindahl Professor at the Institute of Child Development, University of Minnesota

"This is simply the best book I have read on why and how we can shape our brains to be peaceful and happy. This is a book that will literally change your brain and your life."

—Jennifer Louden, author of The Woman’s Comfort Book and The Life Organizer

"Buddha’s Brain is a significant contribution to understanding the interface between science and meditation in the path of transformation. Illuminating."

—Joseph Goldstein, author of A Heart Full of Peace and One Dharma

"Buddha’s Brain is compelling, easy to read, and quite educational. The book skillfully answers the central question of each of our lives—how to be happy—by presenting the core precepts of Buddhism integrated with a primer on how our brains function. This book will be helpful to anyone wanting to understand time-tested ways of skillful living backed up by up-to-date science."

—Frederic Luskin, PhD, author of Forgive for Good and director of Stanford Forgiveness Projects

"I wish I had a science teacher like Rick Hanson when I went to school. Buddha’s Brain is at once fun, fascinating, and profound. It not only shows us effective ways to develop real happiness in our lives, but also explains physiologically how and why they work. As he instructs us to do with positive experiences, take in all the good information this book offers and savor it."

—James Baraz, author of Awakening Joy and cofounder of Spirit Rock Meditation Center

"With the mind of a scientist, the perspective of a psychologist, and the wise heart of a parent and devoted meditator, Rick Hanson has created a guide for all of us who want to learn about and apply the scintillating new research that embraces neurology, psychology, and authentic spiritual inquiry. Up-to-date discoveries combined with state-of-the-art practices make this book an engaging read. Buddha’s Brain is at the top of my list!"

—Richard A. Heckler, PhD, assistant professor at John F. Kennedy University in Pleasant Hill, CA

"An illuminating guide to the emerging confluence of cutting-edge neuropsychology and ancient Buddhist wisdom filled with practical suggestions on how to gradually rewire your brain for greater happiness. Lucid, good-humored, and easily accessible."

—John J. Prendergast, PhD, adjunct associate professor of psychology at California Institute of Integral Studies and senior editor of The Sacred Mirror and Listening from the Heart of Silence

"Buddha’s Brain will show you how mental practices, informed by the contemplative traditions, can increase your capacity for experiencing happiness and peace. This book provides a scientific understanding of these methods, and clear guidance for practices that cultivate a wise and free heart."

—Tara Brach, PhD author of Radical Acceptance

“These are great practices—wise and straightforward, scientific and nourishing. They can transform your life.”

—Jack Kornfield, PhD, author of The Wise Heart and A Path with Heart

“Just One Thing is full of simple, down-to-earth steps you can take to experience greater happiness and love in your life. Based in brain science, but written beautifully from the heart, this book is a gem.”

—Marci Shimoff, author of Happy for No Reason

“Most people want to be happier, healthier, less stressed, and more self-accepting, but it’s often hard to find time to work toward these goals. The brilliance of this book is that it offers powerful, targeted practices that can be done easily throughout the day to help people reach their highest potential.”

—Kristin Neff, PhD, associate professor at the University of Texas at Austin and author of Self-Compassion

“Delightfully clear and practical, this book distills profound insights from ancient wisdom traditions, modern psychology, and cutting-edge neurobiology into simple techniques anyone can use to live a happier, saner, more rewarding life. I felt more awake and alive after reading just a few pages.”

—Ronald D. Siegel, PsyD, assistant clinical professor of psychology at Harvard Medical School and author of The Mindfulness Solution

“If you are looking for bite-sized daily practices that can open your heart and clear your mind, Just One Thing deserves to be at the top of your reading list. Grounded in fascinating science, psychological understanding, and timeless wisdom, this book offers a rich assortment of entirely simple, doable ways you can find more happiness and ease.”

—Tara Brach, PhD, author of Radical Happiness

“Rick Hanson has done the work for us, distilling decades of self-inquiry and key psychological research into fifty-two essential skills for healthy, happy living. This deceptively simple book is a trustworthy guide to living our lives more deeply and fully. Read, practice, and your brain will surely return the favor.”

—Christopher K. Germer, PhD, clinical instructor at Harvard Medical School and author of The Mindful Path to Self-Compassion

“This gem of a book is the perfect follow-up to Rick Hanson’s brilliant Buddha’s Brain. Just One Thing offers dozens of easy-to-learn practices that slowly work their magic on our brains, making it possible for all of us to dwell in the peaceful contentment of a Buddha. Just One Thing is one of those rare books that becomes a lifelong companion—never far out of reach.”

—Toni Bernhard, author of How to Be Sick: A Buddhist-Inspired Guide for the Chronically Ill and their Caregivers

“Is it improper to be begged by someone you don’t know to buy a book? Then call me improper because I am begging you to give yourself the miracle of Rick Hanson’s grounded science and earthy spirituality. Keep this book close by while giving copies to everyone you love.”

—Jennifer Louden, author of The Woman's Comfort Book and The Life Organizer

“What a way to go through life! These simple yet profound practices train the brain, open the heart, and enhance well-being. Rick Hanson provides the map. If you follow it, you’ll surely increase your happiness and awaken your joy!”

—James Baraz, author of Awakening Joy

—Matthieu Ricard, Buddhist monk and author of Happiness: A Guide to Developing Lifes Most Important Skill

—Mark Williams, professor of clinical psychology at the University of Oxford and author of The Mindful Way through Depression and Mindfulness: A Practical Guide to Finding Peace in a Frantic World

—Christopher Germer, PhD, clinical instructor at Harvard Medical School, author of The Mindful Path to Self-Compassion, and coeditor of Wisdom and Compassion in Psychotherapy

—Kelly G. Wilson, PhD, associate professor of psychology at the University of Mississippi and coauthor of Acceptance and Commitment Therapy

—Russ Harris, author of The Happiness Trap

—Rob Preece, author of The Wisdom of Imperfection and The Courage to Feel

—Dennis Tirch, PhD, adjunct assistant clinical professor at Weill Cornell Medical College and author of The Compassionate-Mind Guide to Overcoming Anxiety

—Reid Wilson, PhD, author of Don't Panic

—Susan Myers, RN, LCSW, BCD, holistic nurse and board certified diplomate in clinical social work

—Sally Winston PsyD, codirector of the Anxiety and Stress Disorders Institute of Maryland

read.”

—J. Bruce Overmier, PhD, professor emeritus in the graduate faculties of psychology, neuroscience, and cognitive science at the University of Minnesota

—Steven C. Hayes, PhD, cofounder of acceptance and commitment therapy (ACT) and author of Get Out of Your Mind and Into Your Life

—Larry Dossey, MD, author of One Mind

Jesus, Moses, Mohammed, Gandhi, and the Buddha all had brains built essentially like anyone else's, yet they were able to harness their thoughts and shape their patterns of thinking in ways that changed history. With new breakthroughs in modern neuroscience and the wisdom of thousands of years of contemplative practice, it is possible for us to shape our own thoughts in a similar way for greater happiness, love, compassion, and wisdom.

Buddha's Brain joins the forces of modern neuroscience with ancient contemplative teachings to show readers how they can work toward greater emotional well-being, healthier relationships, more effective actions, and deepened religious and spiritual understanding. This book will explain how the core elements of both psychological well-being and religious or spiritual life-virtue, mindfulness, and wisdom-are based in the core functions of the brain: regulating, learning, and valuing. Readers will also learn practical ways to apply this information, as the book offers many exercises they can do to tap the unused potential of the brain and rewire it over time for greater peace and well-being.