Pain is Inevitable, but Suffering is Optional

review by Irene Alleger

, by Rick Hanson, PhD, with Richard Mendius, MD

Published by New Harbinger Publications Inc.; 574 Shattuck Avenue, Oakland, CA 94609; www.newharbinger.com

©2009; softcover; $17.95; 251 pp.

Buddha’s Brain combines cutting-edge neuropsychology with Buddhist contemplative practices, to create not only a secular spiritual path for our modern society, but a usable guide to a fuller, more satisfying life for all of us. With emphasis on the role of suffering, the authors provide concise, practical steps to rewire the brain for greater happiness.

Our modern culture is vastly overstimulated, and we’re often on automatic pilot, multitasking, and feeling stressed. We “worry about the future, regret the past, and blame ourselves in the present.” We suffer. But this kind of suffering (which includes our unhappiness and dissatisfaction) is actually constructed by the brain. Which is why certain practices can cure this kind of suffering.

After meditating for many years, the Buddha identified the root cause of suffering as craving – a compelling need for something, and its cure – freedom from craving. Even if you do get what you want, every experience must inevitably change and end. The impermanence of experience therefore will always cause suffering. In Buddhism, it’s said that suffering is the result of craving expressed through the Three Poisons: greed, hatred, and delusion. The authors explain the neurology associated with these emotions: suffering cascades through the body via the sympathetic nervous system (SNS) and the hypothalamic-pituitary-adrenal axis (HPAA) of the hormonal system. Most of us experience ongoing SNS/HPAA arousal. Aside from the psychological distress, this constant arousal leads to many physical ailments, such as gastrointestinal, cardiovascular, and endocrine problems.

Suffering is diminished if you can simply stay present with whatever is arising in awareness, without reacting further. Over time, through practicing mindfulness – acknowledging whatever comes up – we can reshape the mind and brain. The authors give specific exercises for accomplishing this, particularly in the area of positive and negative experiences. The sympathetic and parasympathetic nervous systems evolved over millennia to protect us in potentially life-threatening situations. This led to negative experience being recorded in the brain more strongly than positive experience. The suggested exercise is to take in each positive experience with awareness and prolong it; for example, how good it feels to get a hug from someone who cares about you. The trick is to savor it and prolong the feelings that it produces. The longer something is held in awareness and the more emotionally stimulating it is, the more neurons that fire and wire together, producing a stronger trace in memory.

With practice, these mental exercises with positive experiences will replace negative, anxiety-arousing stimulation in the brain. Positive feelings have far-reaching benefits, including a stronger immune system and a cardiovascular system that is less reactive to stress. These exercises do require an active effort to internalize positive experiences and heal negative ones. The authors suggest that when experiencing a negative feeling, one can replace it; for example, by recalling a feeling of love that will strengthen the positive and reduce the negative impact.

Another method to rewire the brain for greater happiness involves learning relaxation techniques, using diaphragmatic (“belly”) breathing, imagery, and meditation. Meditation activates the parasympathetic through multiple pathways. Regular meditation improves psychological functions, including attention, compassion and empathy, and increases activation of left frontal regions, which lifts mood, decreases stress-related cortisol, strengthens the immune system, and improves psychological conditions, including insomnia, anxiety, phobias, and eating disorders. The authors include simple, easily learned instructions for meditation.

Buddhism encompasses compassion, nonviolence, serenity, and clarity – all stemming from Buddha’s brain and valuable assets in today’s world. Now, in Buddha’s Brain, we have the scientific basis for creating more happiness, love, and wisdom in our own lives. We only have to avail ourselves of this gift.

For everyday mindfulness:

• Slow down.

• Talk less.

• When you can, do one thing at a time. Reduce multitasking.

• Focus on your breath while doing daily activities.

• Simplify your life; give up lesser pleasures for greater ones.

PEARL: “Meditation practice remains one of the most effective techniques for improving one’s mental and physical health.”