As in any workout, the more reps the stronger the muscle be comes. More-experienced meditators, one study found, were able to deactivate their medial strip more rapidly after noticing mind wandering; as their thoughts become less "sticky" with practice, it becomes easier to drop thoughts and return to the breath. There was more neural connectivity between the region for mind wander ing and those that disengage attention.9 The increased connectivity in the brains of the long-term meditators, this study suggests, are analogous to those competitive weight lifters with the perfect pees.
Muscle builders know you won't get a six-pack belly by lifting free weights-you need to do a particular set of crunches that work the relevant muscles. Specific muscles respond to particular train ing regimens. So it is with attention training. Concentration on one point of focus is the basic attention builder, but that strength can be applied in many different ways.
In the mental gym, as in any fitness training, the specifics of practice make all the difference.
ACCENTUATE THE POSITIVE
Larry David, creator of the hit sitcoms Seinfild and Curb Your Enthusiasm, hails from Brooklyn but has lived most of his life in Los Angeles. On a rare stay in Manhattan to film episodes for Curb-in which he plays himself-David went to see a ball game at Yankee Stadium.
During a lull in the game, cameras sent his image up to gigantic Jumbotron screens. The entire stadium of fans stood to cheer him.
But as David was leaving later that night, in the parking lot som'eone leaned out of a passing car and yelled "Larry, you suck!"
On the way home, Larry David obsessed about that one en counter: "Who's that guy? What was that? Who would do that? Why would you say something like that?"
It was as though those fifty thousand adoring fans didn't exist there was just that one guy.Negativity focuses us on a narrow range-what's upsetting us.11 A rule of thumb in cognitive therapy holds that focusing on the negatives in experience offers a recipe for depression. Cogitive therapy treatments might well encourage someone like Larry Da vid to bring to mind his good feelings when the crowd went crazy for him, and hold his focus there.
Positive emotions widen our span of attention; we're free to take it all in. Indeed, in the grip of positivity, our perceptions shift. As psychologist Barbara Fredrickson, who studies positive feelings and their effects, puts it, when we're feeling good our awareness expands from our usual self-centered focus on "me" to a more in clusive and warm focus on "we."Focusing on the negatives or positives offers us a bit of lever age in determining how our brain operates. When we're in an up beat, energized mood, Richard Davidson has found, our brain's left prefrontal area lights up. The left area also harbors circuitry that reminds us how great we'll feel when we finally reach some long sought goal-the circuitry that helps keep a graduate student slog ging away at a daunting dissertation.
At the neural level, positivity reflects how long we can sustain this outlook. One technical measure, for instance, assesses how long people hold a smile after seeing someone help a person in dis tress or after watching an exuberant toddler prancing about.
As in any workout, the more reps the stronger the muscle be comes. More-experienced meditators, one study found, were able to deactivate their medial strip more rapidly after noticing mind wandering; as their thoughts become less "sticky" with practice, it becomes easier to drop thoughts and return to the breath. There was more neural connectivity between the region for mind wander ing and those that disengage attention.9 The increased connectivity in the brains of the long-term meditators, this study suggests, are analogous to those competitive weight lifters with the perfect pees.
Muscle builders know you won't get a six-pack belly by lifting free weights-you need to do a particular set of crunches that work the relevant muscles. Specific muscles respond to particular train ing regimens. So it is with attention training. Concentration on one point of focus is the basic attention builder, but that strength can be applied in many different ways.
In the mental gym, as in any fitness training, the specifics of practice make all the difference.
ACCENTUATE THE POSITIVE
Larry David, creator of the hit sitcoms Seinfild and Curb Your Enthusiasm, hails from Brooklyn but has lived most of his life in Los Angeles. On a rare stay in Manhattan to film episodes for Curb-in which he plays himself-David went to see a ball game at Yankee Stadium.
During a lull in the game, cameras sent his image up to gigantic Jumbotron screens. The entire stadium of fans stood to cheer him.
But as David was leaving later that night, in the parking lot som'eone leaned out of a passing car and yelled "Larry, you suck!"
On the way home, Larry David obsessed about that one en counter: "Who's that guy? What was that? Who would do that? Why would you say something like that?"
It was as though those fifty thousand adoring fans didn't exist there was just that one guy.Negativity focuses us on a narrow range-what's upsetting us.11 A rule of thumb in cognitive therapy holds that focusing on the negatives in experience offers a recipe for depression. Cogitive therapy treatments might well encourage someone like Larry Da vid to bring to mind his good feelings when the crowd went crazy for him, and hold his focus there.
Positive emotions widen our span of attention; we're free to take it all in. Indeed, in the grip of positivity, our perceptions shift. As psychologist Barbara Fredrickson, who studies positive feelings and their effects, puts it, when we're feeling good our awareness expands from our usual self-centered focus on "me" to a more in clusive and warm focus on "we."Focusing on the negatives or positives offers us a bit of lever age in determining how our brain operates. When we're in an up beat, energized mood, Richard Davidson has found, our brain's left prefrontal area lights up. The left area also harbors circuitry that reminds us how great we'll feel when we finally reach some long sought goal-the circuitry that helps keep a graduate student slog ging away at a daunting dissertation.
At the neural level, positivity reflects how long we can sustain this outlook. One technical measure, for instance, assesses how long people hold a smile after seeing someone help a person in dis tress or after watching an exuberant toddler prancing about.
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