Rewire Your Brain: Think Your Way to a Better Life

part of the brain that is correlated with empathy and self-awareness), 
the insula (the part of the brain that pays close attention to internal 
body states), and the somatosensory cortex (the part of the brain 
that senses your body in space) seem to be activated together. Also 
of principal importance is that the activity of the left PFC eclipses 
that of the right. 
Using a variety of brain - imaging methods, Davidson and his col-
leagues examined the brains of Tibetan monks who have practiced 
meditation for many years. The results show a shift to relatively 
more activation of the left frontal lobe than of the right frontal lobe. 
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202 Rew i r e Yo u r B r a i n
The monks ’ brain waves also showed distinct patterns. Their brain 
activity tied together different brain systems. 
There are particular brain regions that are emphasized by prac-
ticing mindfulness meditation. The middle of the PFC is involved 
in self - observation and is associated with mindfulness meditation. 
This area has been described as the center of metacognition (think-
ing about thinking) or awareness. A state of positive attention made 
possible by the left frontal lobe combines with tactile sensations 
(the somatosensory cortex), decisions, empathy, and emotion (the 
front of the cingulate cortex). 
The Tibetan monks who practice compassion meditation appear 
to activate their left OFC. When their brains have been exam-
ined, their left OFCs were found to be thicker than those of 
nonmeditators. 
When the monks were asked to generate feelings of compassion, 
their brain activity indicated that many neural structures were fi ring 
in synchrony with one another. An increase in synchronized brain 
waves produces a signal at a rate of twenty - fi ve to forty times per 
second, which is a rhythm known as
gamma - band oscillation
. Even 
during so - called resting periods, the gamma-wave activity does not 
die down. These increases in gamma-wave activity were some of the 
largest that have ever been seen. 
The tendency for brain systems to fi re synchronously promotes bet-
ter mental health. Researchers have described the neural circuits of 
various styles of emotional reactivity and resilience. Mindfulness 
training can alter these neural functions and promote nonreactivity. 
Davidson has shown that a left frontal shift occurs when we focus 
on emotionally provocative activity. Stress tolerance increases when 
many brain systems fi re synchronously with gamma waves and 
when there is an increased emphasis on left frontal lobe activity. 
The following is a summation of mindfulness and the brain: 
•
Long - term meditators show an increased thickness of the mid-
dle of the PFC and an enlargement of the right insula.
•
The process of labeling emotional states with words reduces 
anxiety and negative emotions.
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•
The middle of the PFC has been associated with self - observation 
and mindfulness meditation.
•
A shift to the left PFC puts a positive spin on the experience.
Mindfulness meditation promotes an internal attunement that 
harnesses the social circuits of mirror neurons, which correlate with 
empathy. There is a sense of empathy for yourself that is cultivated 
by enhanced self - awareness, and with long - term practice there is an 
opportunity for greater self - regulation. 
The top of the temporal lobe pays attention to breathing and then 
primes the brain to get ready for the next breath. This may contrib-
ute to an integration of the sense of self, which leads to harmony 
between the autonomic nervous system and cortical functioning. 
By enhancing phase synchrony, the middle of the PFC helps you to 
feel more present, relaxed, and in harmony with yourself and your 
environment. 
The front of the cingulate cortex seems to be activated during mind-
fulness, partly because of its involvement in the attentional network. 
Long - term meditators show an increased thickness of the middle of 
the PFC and an enlargement of the right insula. The increased thick-
ness in these brain regions may be the results of years of refl ective 
practice, a hypothesis that is supported by several studies. 
One of the many concerns that people have when I talk to them 
about mindfulness meditation is how to respond to the thoughts 
that come up as they meditate. This concern is based on the mis-
taken belief that they must force everything out of their minds but 
a mantra. However, if you try to avoid all thoughts, you will over-
activate your right frontal lobe, which ironically sets the stage for 
the very production of those thoughts or anxious feelings that you 
are trying to escape. The key is to accept your thoughts and not 
become attached to them. If pink fl amingos pass through your mind, 
say, “ So what? ” One way to accept your thoughts and detach from 
them is to label them as they come up: “ Oh, there ’ s another pink 
fl amingo. It ’ s no big deal. ” By practicing this method of detached 
labeling, pink fl amingos (or whatever you are hoping to avoid) 
become less present in your mind. 
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204 Rew i r e Yo u r B r a i n
Research suggests that labeling your emotions may be an effec-
tive way to neutralize negative ones. In fact, mindfulness - based 
cognitive therapy encourages the use of words to label emotional 
states, such as saying, “ Here is anger. ” Labeling emotions appears 
to calm the amygdala. Imaging studies show that this is what hap-
pens in psychotherapy. A high degree of mindfulness also seems to 
correlate with enhancements in the neural pathways that regulate 
affect. Mindfulness practice cultivates positive feelings and has a 
positive infl uence on your immune system. 
Too often, when we are with our most intimate partners, we are 
thinking of what we need to do or where we have to be. Since the 
brain thrives on relationships, and mindfulness enhances calmness 
and increased attentional skills, the two of you can work together 
on this process. Being mindfully present in each moment that you 
are together will enhance your relationship. By acknowledging and 
sensitizing your response to your mirror neural pathways, you can 
kindle empathy and transform your relationships, not to mention 
enriching your experience by sharing the world with others. 
Many years ago I attempted to analyze the historical development 
of all the major theological systems to explore what commonalities 
existed among them. I was dissatisfi ed with the New Age belief 
that all theologies ultimately say the same thing. The fact is that all 
theologies have emerged within the cultural contexts of their histori-
cal eras and their societies. There is a wide spectrum of traditions 
and beliefs in the world ’ s theologies, and I found only two common 
principles: compassion and unity. 
These two principles make sense from a brain - based perspective. 
Developing compassion and an appreciation of our interdependence 
(unity) is good for the brain. Thus, striving to be compassionate and 
to appreciate your interdependence with others helps you to rewire 
your brain. Since compassion is one of the central tenets of all the 
great religions, we can say that rewiring your brain with the mindful-
ness principles described in this chapter is a pious endeavor. 
Mindfulness, prayer, open focus, self - hypnosis — whatever you 
want to call the methodology that you use — can enhance your abil-
ity to stay calm and positive, thereby promoting neuroplasticity. 
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The more you feed your brain with these techniques, the greater the 
opportunity for you to rewire your brain. 
All the methods and exercises outlined in this book to rewire your 
brain can transform your life so that you can savor each moment and 
thrive now and in the future.
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