Rick Hanson PhD
Mar 20, 2014
Developing a “Buddha Brain” through gratitude
A ”buddha brain” is one that knows how to be deeply happy, loving, and wise. We develop ourselves in this way by cultivating wholesome qualities and uprooting unwholesome ones. In a sense, we plant flowers and pull weeds in the garden of the mind – which means that we are gradually changing the brain for the better.
Gratitude is a powerful tool in this “garden” since what you rest your attention upon is what will shape your brain the most. That’s because “neurons that fire together, wire together.” Gratitude shifts your attention away from resentment, regret, and guilt – and therefore stops you from building up the neural substrates of these known factors of mental and physical health problems. Gratitude also focuses your awareness on positive things, simple good facts such as having enough water to drink, the laughter of children, the kindness of others, or the smell of an orange.
To reap the rewards of gratitude, rest your attention on a good fact, noticing details about it, staying with it for at least a few seconds in a row. Then allow a natural emotional response of gratitude to arise. Continue to pay attention to this feeling of gratitude for another few seconds – or even longer: it’s delicious! Taking these few extra seconds will help you weave gratitude into the fabric of your brain and your Self. And you can practice gratitude both on the fly, as you move through your day, and at specific occasions, such as at meals or just before bed.