Classes and Events with Kelly McGonigal, PhD Exploring The Body-Mind Connection

Class location: Bldg. Hewlett, (Bloch Lecture Hall), Room 201, Mondays, 7:00 - 8:50 pm.

Course Basics

Recommended (but not required) foundational text: Train Your Mind, Change Your Brain by Sharon Begley. This a great book, and the best popular science book on the topic of neuroplasticity and learning to "calm" the mind. If you decide to purchase this book, you can read it at your own pace or follow my recommended chapters per week. Lecture content will connect to the content of the weekly chapter assignments, but not fully overlap. You can buy it from Amazon, Barnes & Noble, Borders, the Stanford Bookstore, or any bookseller. The book was rereleased in 2009 with a different name, The Plastic Mind, but it's the same book (just more expensive). There is also a Kindle edition.

Supplemental course readings: Train Your Mind, Change Your Brain was published in 2007. Because so much of the research we will discuss in this class is from the last few years, we will also use supplemental readings that include popular press summaries of recent research, philosophical articles from different meditation traditions, and full scientific articles for those who like to examine the data.

All supplemental course readings are available online through the links below. I recommend doing the reading after lecture rather than before.You can read any or all, depending on your time, interest, and scientific background. Many students choose to stick with the central text and attend lectures only.

Class slides will be posted as PDFs on this page by 5 PM the day of class (for those who wish to download the slides to follow along or take notes on during class). You will need Acrobat Reader (or another PDF reader) to download articles and slides. You can download and install Acrobat Reader here for free.

There are guided audio practices for each meditation technique we learn in class. These practices have their own webpage with summary instructions for the meditations and how to download or stream them. (There are also direct links in the homework section for each class on this page and on the quick link column to the left.) You will need a program that can stream or play MP3s. Your computer should already have such a program (e.g. itunes, mediaplayer, quicktime), but if not, you can easily download one for free. If you have trouble playing the files on your computer or downloading them, let me know.

If you are taking this class for a grade: Please submit (via email or hard copies in class) a reaction paper to the readings/ideas for any 3 of the 8 sessions. [This is 3 separate papers, not 1 paper about 3 classes.] These reaction papers can include personal reflections on the ideas and your experience with the meditation practice; responses to the theory and/or science discussed in the class/readings; or ideas about the potential real-world application of what you've read/learned. There is no standard format for these reactions papers. The #1 guideline is be thoughtful. Suggested length: 1000-1500 words per paper. A reaction paper is due within 2 weeks of the class session it reacts to; if you chose the final class session, it is due within 1 week of the last class.

If you are taking the class for credit only (or no grade/no credit), no paper is necessary.

Do you need a login for wireless access on campus? I will be creating accounts you can use on campus/in our classroom. Login as "scm2010"; password for is "meditation."

If you purchased Sharon Begley's book Train Your Mind, Change Your Brain, begin reading chapters 1-3 over the next 2 weeks. The ideas in these chapers will inform the entire course, but do not need to be completed this week.

Supplemental Readings: The following readings provide a broad overview of recent and ongoing research on the science of meditation; if you missed the first class or aren't reading the book, these are great substitutes for a glimpse of what the course will cover.

Mastering Your Own Mind Reader-friendly article from Psychology Today on emotion regulation and attention training through meditation--a good introduction to the field

Bonus Multimedia: Each week I will include links to a talk by or interview with a scientist or traditional meditation teacher.

What is meditation? Listen to (or download) Three Skills of Meditation by Buddhist meditation teacher Sharon Salzberg. After the first few minutes, she describes the skills training view of meditation we'll take in this course. A delightfully (or, depending on your POV, frustratingly) meandering dharma talk. More about Salzberg (including other talks).

1. Practice breath-focus meditation 5-10 minutes a day. You can use the guided audio practice or follow the simple instructions given in class.

2. Informal practice: Remember that you can use breath focus anytime to interrupt habits of the mind (stress, worry, anger) or to prepare/refresh the mind for focus, enjoyment, or creativity.

Feel free to email me observation or questions. I may not be able to respond to every email, but I will try. Your observations or questions may be (anonymously) used in class unless you request in your email that I not share them.

Class 2: The Science of a Focused Mind (Attention, Stability)

If you purchased Sharon Begley's book Train Your Mind, Change Your Brain, continue reading chapters1- 3.

Is Google Making Us Stupid? 2008 article from the Atlantic Monthly about how technology may be changing our attention capacities

The Focused Life, an excerpt from Winnie Gallagher's book Rapt, exploring how the ability to choose the focus of your attention is the foundation for a happy life.

1. Continuing practicing breath-focus meditation 5-15 minutes a day, with the added element of mindful, non-judgmental awareness of sensations and perceptions. You can use this guided audio practice or follow the simple instructions given in class. If you missed class or want a review of the added principles of mindfulness, read this short description of how/why to add mindfulness to breath-focus meditation.

2. Informal practice: Bring mindfulness into a daily activity. Choose something you will give your full attention to as you do it--whether it's a meal, a chore, exercise, etc. What do you feel? What do you notice? Also, be on the lookout (with compassionate curiosity) for any episodes of mindlessness or attentional blink.

Class 3: The Science of a Calm Mind (Stress Resilience, "Stilling the Fluctuations")

No related readings from Train Your Mind, Change Your Brain this week. Catch up if you are still reading 1-3.

Full scientific report of Holzel 2010 study of mindfulness training and amygdala gray matter concentration. (This article is not available online for free anywhere else; I apologize that you will need to create a free MedScape account to read this full article.)

Bonus Multimedia: A talk by Tara Brach about "The Wanting Mind."Connects to our discussion of stress, but also important ideas in the upcoming lectures on happiness and addiction.

1. Continuing practicing breath-focus meditation 5-15 minutes a day, with the added element of mindful, non-judgmental awareness of sensations, perceptions, thoughts, and emotions. You can use this guided audio practice (same as last week) or follow the simple instructions given in class. Also, a good reminder that mindfulness meditation works even when it doesn't "work."

2. One of the studies in lecture investigated both seated and walking meditation. If you are interested in trying walking meditation as a form of both focus and mindfulness, here are some good instructions.

3. Informal practice: Start to notice the "blah, blah, blah" of what neuroscientists call the default network. What stories, concerns, preoccupations, or fantasies appear on a regular basis? You don't need to judge, change, or fix anything--just notice. As with last week, remember that you can use breath focus anytime to interupt habits of the mind (stress, worry, anger) or to prepare/refresh the mind for focus, enjoyment, or creativity.

Class 4: The Science of a Happy Mind (Positive Emotions and Qualities of Happiness)

If you purchased Sharon Begley's book Train Your Mind, Change Your Brain, read chapter 9.

Open Hearts Builds Lives: 2008 Fredrickson paper about how lovingkindness meditation increases positive emotions

Theoretical article from American Psychologist about links between Buddhist psychology/philosophy and Western psychology's understanding of happiness. HIghly recommended. (Not a light read, but lots of important ideas for the committed reader!)

1. Continue to practice breath-focus/mindfulness meditation 5-15 minutes a day, using this guided audio practice or following the instructions given in class.

2. Consider adding the formal practice of "recognizing the humanity" to cultivate equanimity, sympathetic joy, lovingkindness, and compassion. You can use this guided audio practice (10 min) or follow the written instructions. I strongly recommend you read this article which reviews the principles and philosophy behind this practice. Practice at the end of your regular sitting meditation, or at a separate time in the day. If you decide to try this meditation, aim for three times this week.

3. Informal practice: This week, use the following questions as a way to cultivate mindfulness and insight into happiness. How do you know when you are happy? How do you talk to yourself about future happiness, and what will make you happy? Can you notice moments when you feel sympathetic joy, lovingkindness, and compassion, and moments when you feel their opposites (jealousy/envy, anger/hostility, shaudenfreude)? If you find yourself experiencing one of the opposites, try mentally stating a phrase from the "recognizing the humanity" meditation (e.g. "Just like me, this person wishes to be free of suffering.")

Class 5: The Science of a Compassionate Mind

PDF of slides and PDF of 6-slides-per-page handout. These will become active links by 5 PM the day of the class.

If you purchased Sharon Begley's book Train Your Mind, Change Your Brain, read chapter 8. If you haven't read chapter 9 yet, read that also.

Supplemental Readings

Popular Press:

Newsweek article on how sense of safety, culture, and meditation influence compassion

NYT article about the insula, a region of the brain associated with compassionate responding

Theory/Overview:

Compassion: An Evolutionary Analysis and Empirical Review by Goetz et al 2010

Nice, short review of theory/research on relationship between anxiety/securtiy and altruism/compassion (including the pet-the-tarantula study described in lecture)

Full Scientific Reports of Studies Mentioned in Class:

The full scientific reports of the two Lutz & Davidson studies on expert compassion meditators: Study 1 and Study 2

Hutcherson 2008 study of lovingkindness/compassion meditation (same study as introduced last week)

Carson 2005 study of lovingkindness meditation for chronic low back pain

Bonus Multimedia:

2008 Peace Talks Radio episode on the neuroscience of compassion. They have a great excerpted transcript if you prefer to read.

CCARE video interview with Mathieu Ricard (you won't see me, but I'm the one asking the questions)

TED talk (video) with Daniel Goleman about compassion, altruism, and being fully present with others

Homework for Next Meeting:

1. Continue to practice breath-focus/mindfulness meditation 5-15 minutes a day, using this guided audio practice or following the instructions given in class. By now, I hope that dropping into a 5 minute practice of being with you breath is becoming more comfortable and perhaps even an inviting break from your daily busyness.

2. 3 times this week, practice lovingkindness/compassion meditation, using this audio practice or the written instructions. Practice at the end of your regular sitting meditation, or at a separate time in the day. You can combine this meditation with your practice of "recognizing the humanity", as described in this guided audio practice (10 min), which is often used as a precursor for lovingkindness meditation. After this week, I encourage you to practice the lovingkindness/compassion meditation at least once a week.

3. Informal practice: As with last week, can you notice moments when you feel sympathetic joy, lovingkindness, and compassion, and moments when you feel their opposites (jealousy/envy, anger/hostility, shaudenfreude)? If you find yourself experiencing one of the opposites, try mentally stating a phrase from the "recognizing the humanity" meditation (e.g. "Just like me, this person wishes to be free of suffering.") Be on the lookout for both spontaneous feelings of compassion and opportunities to choose compassion (e.g., interpreting a checkout clerk's rude behavior as the result of a highly stressful and tiring job, not a poor attitude or nasty personality).

4. Want to explore self-compassion mind training more? Try these simple tips for more self-compassion or this longer journaling exercise for cultivation self-compassion.

Class 6: The Science of a Suffering Mind (Depression/Anxiety)

If you purchased Sharon Begley's book Train Your Mind, Change Your Brain, read chapter 6.

The true stories I shared in class about people with anxiety and depression came from The Healthy Place, an online support site for people struggling with mental health issues.

Two interesting articles about depression/anxiety that aren't directly related to meditation, but connect to class themes and may interest you:

The Atlantic Monthly's Dec 2009 article about how genetic predisposition for anxiety/depression can be adaptive/lead to success, if given the right environment

Wisdom: Buddhist teacher Sylvia Boorstein writes about how meditation hasn't made her nearly as "equanimous" as she thought it would whe started, but how it has taught her to mentor herself in times of suffering.

"Dr. Mindfulness" -- a radio broadcast about research on meditation for emotional and physical suffering, featuring interesting commentary by Stanford researcher Philippe Goldin (both audio and transcript provided)

1. Formal practice: Continue with your 5-15 minute daily practice of focus or mindfulness meditation, using the guided audio practices or self-guiding. If you are finding it interesting and usefil to practice the equanmity and/or compassion meditation, continue with these 1-3x/week.

3. Informal practice: Play with the idea of disidentifying from/questioning negative thoughts. Notice when you are experiencing worries, self-criticism, negative forecasting, etc. Then just allow yourself to consider the possibility that just because a thought arises in your mind does not mean it is true, or that you have to do anything about it.

Feel free to email me reports or questions. I may not be able to respond to every email, but I will try. Your observations or questions may be (anonymously) used in class unless you request, in your email, that I not share them.

Class 7: The Science of a Recovering Mind (Addiction/Trauma/Rehabilitation)

Scientific reviews: Mindfulness Research Update (a 2008 short, readable review paper that summarizes research on mindfulness for stress, emotion regulation, addiction, and health); Biglan 2008 review of why acceptance supports recovery from addiction, overeating, trauma, depression, and other forms of suffering, and why avoidance of thoughts/emotions prevents recovery.

Interested in Mindful Eating? Visit the Center for Mindful Eating's website, which includes resources, tips, research, etc.

1. Formal practice: Continue with your 5-20 minute daily practice of any formal meditation technique.

2. At least once this week, try a practice of yoga nidra using this guided audio. For more background information about this meditation technique, the audio interview above is the best primer. This guided practice is a 30-min introductory practice. If you'd like to experience the full technique, I recommend the book/CD set The Meditative Heart of Yoga by Richard Miller.

3. Also consistent with the research discussed in class is this guided audio meditation on inner calm. It uses the principle of desensitization that is commonly used to work with stress, phobias, addictions, forgiveness/conflict, and trauma. You will be asked to bring your body into a state of relaxation, then bring to mind some situation that is creating stress for you, then return to feelings of relaxation. Remember that you are in control of this practice, and if it starts to feel like unpleasant rumination rather than meditation, it may not be the best practice for you in this moment.

4. Informal practice: Consider what sensations, thoughts, or emotions you find undesirable or unacceptable. Can you notice yourself trying to avoid or suppress any sensations, thoughts, or emotions in daily life? What would it be like to experience and observe them without feeling compelled to act on them?

Class 8: The Science of a Healthy Mind and Body (Longevity, Cardiovascular Disease, Cancer) and Conclusions/Next Steps

This last class will give you a chance to review the key ideas of the course, ask remaining questions, and reflect on your experience with meditation.

Bonus: Walk yourself through this summary of the course's big ideas, research findings, and practices. Slides or Handouts

No related readings from Train Your Mind, Change Your Brain this week. Finish any chapters of Train Your Mind, Change Your Brain that interest you!

If you are taking the class for a grade, all papers are due in class or by email by Aug 23rd!

Beyond the Last Class: Next Steps and Resources

Local meditation teacher Gil Fronsdal has excellent introduction to meditation materials and courses online, as well as ongoing live classes in Redwood City. I do not attend this center, but have heard rave reviews from many colleagues, friends, and students.

Living Compassion has information about the Mountain View Zen Center (orientation required before attending practice sessions).

I am reluctant to recommend other centers that I have not visited and can only encourage a google search for meditation centers in your area. The websites should be able to orient you to the philosophy and practices of each center. It is not uncommon to have to visit a few before you find a teacher, community, and practice that feels like the right fit.

If you are a Stanford employee, the Health Improvement Program has many yoga, meditation, and stress reduction classes to choose from.

If you're looking for mindfulness-based yoga and relaxation, Avalon Yoga Center in Palo Alto (where I teach) has great classes. If you are new to yoga or are really looking for a mindfulness/meditative yoga practice more than an intense workout, I recommend classes (at Avalon or other locations) labeled "gentle," "restorative," "yin" or "slow flow" (including my Friday 5 PM class).

Zen Brain -- A fantastic series of audio talks on meditation research that will keep you busy for some time!

Radical Joy -- Another series of audio talks from the same people who created Zen brain; these look at the nature of happiness

Dharma Talks by Sharon Salzberg, American meditation teacher who deeply explores the nature of faith, compassion, and mind in her online talks.

This Emotional Life -- PBS series about emotions, stress, happiness, the brain, and more. This link has the full episodes to watch online. A participant also recommends The Secret Life of the Brain, another PBS set of resources.

Download any audio practices you have enjoyed, or readings you especially want to keep, so you have them permanently. I plan to keep this website up for the foreseeable future, but cannot always predict the wild world of the Internet.

Commit to continuing with any meditation practice (formal or informal) you have found benefit from.

WELCOME!

Course Basics

Class 2: The Science of a Focused Mind (Attention, Stability)

Class 3: The Science of a Calm Mind (Stress Resilience, "Stilling the Fluctuations")

Class 4: The Science of a Happy Mind (Positive Emotions and Qualities of Happiness)

Class 5: The Science of a Compassionate Mind

Class 6: The Science of a Suffering Mind (Depression/Anxiety)

Class 7: The Science of a Recovering Mind (Addiction/Trauma/Rehabilitation)

Class 8: The Science of a Healthy Mind and Body (Longevity, Cardiovascular Disease, Cancer) and Conclusions/Next Steps

Beyond the Last Class: Next Steps and Resources