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 day

Discussion Highlights

The 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 & Richie

Chapter 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 gratitude

Ref notes: Explore the Healthy Minds program

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.com

Thank 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 & Richie

Chapter 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 takeaways

Reference notes:

* Explore the Healthy Minds Program app referenced in the discussion

Recent 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 List

00:00 – Intro

02:00 – 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.com

We’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 List

0:00 - Intro

3:12 - Opening Guided Practice by Cort to set intention for the session

8:28 - 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 Richie

Transcript Q&A Summary

Q1: 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 List

0:00 – 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 List

0:00 - 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 infectious

If 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 List

0:00:00 - 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 clearly

18:00:00 - The toxicity of chronic stress

22:02:00 - Another benefit to mental time travel: the ability to develop a sense of purpose

24:00:00 - 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 List

0:00 - Intro – "How much do I need to practice?"

2:23 - Early studies on MBSR: No correlation between practice time and results

4:49 - Shift in perspective – healthcare worker’s story with noisy grandchildren

8:17 - How the brain reacts to short micro-practices

12:52 - Adjusting the "aperture of awareness" – when to dial out or in

17:18 - 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 List

0:00:00 - 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 uncertainty

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