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by Dharma Lab
Modern neuroscience meets ancient contemplative wisdom, with Dr. Richard Davidson and Dr. Cortland Dahl
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- 5 days ago23 min
Boredom is Where You Meet Your Mind; DL Ep.34 with Dr. Richie Davidson and Dr. Cortland Dahl
We now live in a world where boredom is almost optional. The moment there is a gap in the day, we can reach for a device and instantly distract ourselves.In this episode of Dharma Lab, Dr. Richard Davidson and Dr. Cortland Dahl explore boredom and restlessness from both a scientific and contemplative perspective. Richie explains why boredom often brings us face to face with the “default mode” of the brain, the self-referential narrative we carry around about who we are. Cort reflects on the physical, restless energy of boredom, and how meditation can turn that discomfort into an object of curiosity. They also offer a simple and powerful tool to bring more awareness into our day: the next time we feel the urge to escape boredom, we can pause, notice the urge, and let that moment become a practice.Watch on YouTube; Listen on Spotify or Apple Podcasts.If these conversations are useful, please consider subscribing to our YouTube channel.Episode Companion Flashcards!In this episode00:00:00 – Have we lost the ability to be bored?00:00:58 – Why boredom matters00:01:21 – “I could not sit still”00:03:34 – Boredom and comfort with our own mind00:04:19 – The default mode network00:05:01 – Why awareness can feel uncomfortable at first00:06:52 – The body’s role in restlessness00:08:36 – Richie’s childhood outlet: the bicycle00:11:12 – Why kids need to move00:12:15 – Meditation as training for boredom00:13:19 – Phones as an escape from discomfort00:14:41 – The everyday practice of not checking your phone00:16:25 – Turning the urge into a cue for awareness00:18:44 – What does boredom actually feel like?00:20:21 – Who is actually bored?00:22:03 – Turning ordinary waiting into practiceWritten transcript for those who prefer to read00:00:00 – Have we lost the ability to be bored?Cortland Dahl:We’re now living in a world where we just have such an easy escape hatch. We carry around these devices, and it’s so easy to distract ourselves that I feel like we’ve almost developed an incapacity to be bored.Richie Davidson:Our response to boredom, our relationship to boredom, has a lot to do with our comfort with our own mind. One of the things about boredom is that we tend to get bored when there’s not stuff for us to do. And when there’s not stuff for us to do, we are confronted inevitably by our own mind.00:00:58 – Why boredom mattersCortland:Hello everyone. Welcome to Dharma Lab. I’m here with my dear friend and colleague, Dr. Richard Davidson, one of the world’s eminent neuroscientists, and I’m Cortland Dahl.Today we’re going to talk about something I think probably everybody experiences, and maybe experiences a lot, which is boredom and restlessness.00:01:21 – “I could not sit still”Cortland:I have such vivid memories of this. If we had a normal distribution of where people fall and how easily bored they are, I’m pretty sure I would have been an outlier. I was so easily bored as a kid. I was one of those kids who just could not sit still.I have vivid memories, especially of summer afternoons, sitting at home and desperately trying to call my friends to see if anybody wanted to hang out. There was nothing on TV. This was back in the days before you could get everything on demand, just boring daytime TV shows.And I remember this feeling of crawling out of my skin. I literally could not sit there. We had no mobile phones. This was long before the iPhone and smartphones. But I would have done anything to have had something like that.Now it’s kind of amazing. After years of meditation, I would say if one thing has changed in my life, it’s my relationship to boredom. I kind of feel like I’m immune to boredom now. There’s a whole long practice history with that.But I thought we could start by talking about boredom because we’re now living in a world where we have such an easy escape hatch. We carry around these devices, and it’s so easy to distract ourselves that I feel like we’ve almost developed an incapacity to be bored, to just sit with that.So maybe we could talk about it from a scientific perspective. We can both share our personal experiences. But let me kick it over to you, Richie, and see
- 2 weeks ago29 min
DL Ep. 33: The Left Brain / Right Brain Myth with Dr. Richie Davidson and Dr. Cortland Dahl
Reminder: Join us tonight at 8pm ET for a live Ask Me Anything with Richie and Cort. Send questions in advance by replying to this email or drop a comment.In this episode, Richie and Cort continue their conversation on brain asymmetry by revisiting one of the most popular neuroscience ideas of the 1990s: the divide between the “left brain” and the “right brain.” Was the right hemisphere really the creative side of the brain, and the left hemisphere the logical one? Richie explains where that idea came from, what it got right, and why it was taken too far. Along the way, he explores language, visual-spatial processing, the 200 million neurons connecting the hemispheres, and why real creativity may depend less on one side of the brain than on the coordination between both.Watch on YouTube; Listen on Spotify or Apple Podcasts.If these conversations are useful, please consider subscribing to our YouTube channel.CHECK OUT EPISODE COMPANION FLASHCARDS below!This is the second part of our conversation on hemispheric specialization with Dr. Richard Davidson and Dr. Cortland Dahl. For the first part, see Your Brain Is a Storyteller, where we explore what split-brain research reveals about consciousness and emotion. For more on the popular science misreadings Richie warns about here, see our recent episode on Why dopamine isn't your problem. Dr. Richard Davidson is the William James and Vilas Research Professor of Psychology and Psychiatry at the University of Wisconsin–Madison and founder of the Center for Healthy Minds and the Healthy Minds App. His new book with Dr. Cortland Dahl, Born to Flourish, was published by Simon & Schuster in March 2026.Podcast Chapter List00:00:00 – Intro clip: Creativity requires both hemispheres00:01:30 – Welcome to Dharma Lab00:02:47 – Left brain/right brain ideas in popular culture00:04:00 – Where did these ideas come from?00:05:11 – Language, handedness, and hemisphere differences00:07:36 – The myth of the creative right brain00:08:50 – The 200 million neurons connecting both hemispheres00:10:38 – Split-brain patients and the corpus callosum00:11:57 – What surprised Richie in the early asymmetry research?00:13:10 – The resting brain data they almost threw away00:15:15 – Stable patterns in the resting brain00:16:04 – From “noise” to emotional style00:18:23 – The prefrontal cortex and emotion00:19:58 – Could you choose to use one side of the brain?00:21:52 – A grain of truth, taken too far00:22:55 – Sequential vs. parallel processing00:23:50 – Why real creativity requires both hemispheres00:24:51 – Interhemispheric coordination and creativity00:26:08 – Tibetan mudras and two-handed movement00:27:31 – Visualization, imagination, and creativity00:28:34 – ClosingEarlier Post on Brain Asymmetry (Part 1)Written transcript for those who prefer to readLightly edited for clarity and readability.Intro clip: Creativity requires both hemispheres00:00Richard Davidson:One of the things that’s true about language, and especially about speech, is that it’s sequential. We can’t say six words at the same time. Just can’t do it.Cortland Dahl:I’m pretty sure my son could when he was really young, but in any case, it’s usually true.Richard Davidson:Usually true. But if you have pictures of those six words — let’s say there are six animals and you present a picture — you can see all six at the same time.That difference is what we call sequential versus parallel processing. There are certain kinds of visual-spatial skills that can be done more in parallel, and other kinds of skills and tasks that require more sequential activity.And of course, real human creativity, I think, requires both.Th
- 3 weeks ago48 min
DL Ep.32: Dopamine Isn’t Your Problem with Dr. Richard Davidson and Dr. Cortland Dahl
In this episode, Richie Davidson and Cortland Dahl unpack a very misunderstood molecule in popular culture: dopamine. Often blamed for craving, scrolling, distraction, and the endless loop of wanting more, dopamine is not something we can “detox” from or simply turn off. It is essential to motivation, aspiration, learning, and even the desire to practice meditation. Together, Richie and Cort explore what dopamine actually does in the brain, why wanting and liking are not the same thing, how novelty keeps us hooked, and how savoring may help us step out of compulsive loops and reorient toward what is genuinely nourishing. Enjoy!Watch on YouTube; Listen on Spotify or Apple Podcasts. If these conversations are useful, please consider subscribing to our YouTube channel.CHECK OUT EPISODE COMPANION FLASHCARDS!Podcast Chapter List – Dopamine is not something we can turn off – What is a neurotransmitter? – Dopamine as neurotransmitter and neuromodulator – Why the brain is too complex for simple chemical stories – The awe and mystery of the brain – Dopamine, motivation, and the myth of dopamine detox – Wanting vs. liking – Doom scrolling and the loop of seeking – Does dopamine explain why we keep scrolling? – Experiential fusion and mindless behavior – Why one molecule is never the whole story – Novelty and reward prediction error – The Easter egg example: seeking, finding, and disappointment – Dopamine in different brain circuits – What actually helps with compulsive loops? – Savoring as a way out of wanting – Meditation, breath, and the practice of savoring – Letting go of seeking – Gratitude, bodhicitta, and the sweetness of connection – Renunciation as reorientation – ClosingRelated Topics From the Archives:Written transcript for those who prefer to readLightly edited for clarity and readability.Dopamine Is Not Something We Can Turn Off Richard Davidson:Dopamine is essential for human life.Cortland Dahl:There’s no turning dopamine off.Richard Davidson:No turning dopamine off. And anyone who thinks they’re going on a dopamine detox and really banishing their brain of dopamine, I hate to burst the bubble, but that would not be compatible with life.Dopamine is essential in motivation, desire, seeking, and anything that is goal-directed. It has been described by the neuroscientist Kent Berridge as central to “wanting,” which he contrasts with something that it is often confused with: “liking.”Many times, we like the things we want. But not all the time. Sometimes we get caught up in a wanting cycle that is not necessarily leading to liking. But dopamine also plays an incredibly positive and important role. When I spring out of bed in the morning, go down to have my cup of tea, and have the strong aspiration to meditate, that is inevitably relying on the dopamine system too.Welcome to Dharma Lab Cortland Dahl:Welcome everyone to another episode of Dharma Lab. I’m Cortland Dahl, and I’m here with my dear friend Richie, Dr. Richard Davidson, who, as I’m sure most of you know, is one of the most eminent neuroscientists on the planet.We’re incredibly fortunate to have him in discussion yet again, and for a topic that he is especially well suited to talk about, which is dopamine.I never thought dopamine would be a hook for a conversation like this, but it has taken on almost mythic status in popular culture. It has almost become the bad boy of the brain, like the amygdala, which is one brain region that always gets a bad rap and is associated with all sorts of negative things.These days, of course, we hear a lot about dopamine. You might have heard of things like a dopamine detox, which makes it sound like dopamine is some toxic thing in the brain that we want to get rid of or shut off or have less of in some way.So we thought we could get into the science of neurotransmitters generally, and then specifically dopamine. What does the s
- May 7, 202650 min
DL Ep. 31: Your Brain Is a Storyteller
In this episode, Richie Davidson and Cortland Dahl deeply explore the science of the emotional brain: why the mind is a storyteller, what split-brain research reveals about consciousness, how brain asymmetry shapes emotion, why some people approach opportunity with optimism while others withdraw, and what meditation may do to the brain and immune system. Enjoy! See below for FLASHCARDS, Full Transcript BelowWatch on Youtube; Listen on Spotify or Apple Podcasts.FLASHCARDS / EPISODE COMPANION HEREPodcast Chapter List – The brain is a storyteller – Welcome to Dharma Lab – Norman Geschwind and behavioral neurology – The thumbtack story: emotional memory without conscious memory – Language, the left hemisphere, and the corpus callosum – Brain asymmetry and emotion – Why emotion was so understudied – Brain asymmetry, attachment, and aversion – The prefrontal cortex and the old divide between thought and feeling – Studying emotion in newborn infants – Meditation, brain asymmetry, and the immune system – Why “it’s not so simple”Written transcript for those who prefer to readLightly edited for clarity and readability.The Brain Is a Storyteller Cortland Dahl:The example you gave earlier, with Broca’s area and the split-brain findings, points to something fascinating. Parts of the brain are not always talking to each other. One part of the brain clearly knows something, but the part that communicates doesn’t. And it doesn’t stay silent. It makes something up.That’s the funny thing. In the absence of information, we don’t just stay silent. When we don’t know something, we are not comfortable with not knowing. Some instinctual part of us fills in the blanks almost all the time.Richard Davidson:Exactly. The human mind and brain is a storyteller. This is how we make sense of our world. We create these narratives.Welcome to Dharma Lab Cortland Dahl:Welcome everyone to another episode of Dharma Lab. I’m Cortland Dahl, and I’m here with Dr. Richard Davidson, who we all lovingly call Richie.As many of you know, Richie is one of the most pioneering and widely studied neuroscientists on the planet. It’s a gift to be in conversation with him.Today we’re going to have a conversation I’ve wanted to have for a long time. I moved to Madison, Wisconsin in 2012 to study with Richie, and over the years I’ve heard many conversations at the Center for Healthy Minds about neuroscience, meditation, and the mind. But one thing that has never really happened, even for those of us who work closely with Richie, is a kind of broad “download” from him about the amazing body of work he has contributed to over the decades.Many people know Richie as a pioneer of contemplative science and contemplative neuroscience, the scientific study of how practices like meditation affect the mind, the brain, and our biology. But he is also a pioneer of affective neuroscience, which you might think of as the neuroscience of emotion.To be a pioneer in one field is extraordinary. To be a pioneer in two is kind of mind-boggling.So today I want to dig into some of those key insights, especially around neural asymmetry, which was a huge part of Richie’s early career and a central theme in affective neuroscience.Norman Geschwind and Behavioral Neurology Richard Davidson:This topic is near and dear to my heart. It still is something I’m extremely interested in. It really began when I was a graduate student and had the opportunity to study with Norman Geschwind at Harvard Medical School.Geschwind was one of the great towering figures in what we now call behavioral neurology. I took a course with him on functional neuroanatomy, which is basically how different parts of the brain are connected to different behavioral functions.He was a neurologist, so he looked at people’s behavior as an external reflection of what was going on in the brain. He was an extremely keen observer of behavior, and he was also very demanding. He was what we would now call a localizationist, someone who believed in the specific localization of different functions in different parts of the brain.He used to say that if you don’t believe in localization, it’s because you don’t know neuroanatomy well enough.
- Apr 24, 202659 min
DL Ep.30: The Dharma of Relationships with Devon + Nico Hase
Relationships can be one of the most powerful parts of the spiritual path because they reveal the parts of ourselves we cannot easily see alone. In this episode of Dharma Lab, Cortland Dahl and Richie Davidson are joined by meditation teachers and authors Devin and Nico Hase to explore how Buddhist practice can help us navigate love, conflict, vulnerability, appreciation, and repair. Drawing on their new book, This Messy, Gorgeous Love, they reflect on why relationships are inherently challenging, how they become mirrors for growth, and how simple practices like awareness, check-ins, and appreciation can turn partnership into a path of awakening.Podcast Chapter List0:00 Relationships are rough: using partnership as a spiritual path1:11 Introducing Devin and Nico Hase and This Messy, Gorgeous Love5:36 What can a monastic tradition teach us about relationships?7:05 Devin on translating Buddhist teachings into modern lay life9:53 Nico on bringing Dharma into the gritty reality of family and partnership11:29 Richie on family, feedback, and why Dharma must matter in real life15:23 Retreat, relationship, and why we can’t hide from ourselves18:04 Partners as teachers: what relationships reveal about us19:34 Nico on monastic ideals, friction, and freedom21:29 Richie on being exposed, seen, and changed by relationship22:16 Self-knowledge, co-regulation, and the dance of partnership23:36 Writing the book together and relationship as mirror25:07 Cort on intimacy, fear, and what love uncovered28:40 Relationships are rough: the myth of smooth sailing30:04 Vulnerability, exposure, and becoming resilient together31:21 Dukkha and the “bumpy ride” of partnership34:24 Appreciation, gratitude, and learning to see the good42:42 Conflict styles: volcanoes, diplomats, and dodgers52:19 The trance of nice: kindness, emotion, and authenticity55:12 Practical takeaways: check-ins, fun, and daily connection57:43 Final reflections on relationships, friendship, and the book’s wider relevance 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
- Mar 27, 202652 min
DL Ep.29: Daniel Goleman on Practicing Before Life's Challenges
Dr. Richie Richard Davidson, Cortland Dahl, Dan Goleman Discussion Chapter Summary: 00:05:51 — Dan Goleman returns from India and meets Richie Davidson at Harvard00:06:38 — Studying meditation in academia when the field dismissed it00:07:11 — Their careers diverge: journalism at the New York Times and neuroscience research00:08:08 — The Mind & Life Institute and first meetings with the Dalai Lama00:09:20 — Paul Ekman’s surprising transformation after meeting the Dalai Lama00:12:03 — Richie’s quiet strategy: exposing scientists to contemplative practice00:13:09 — The birth of a new generation of contemplative scientists00:14:37 — Cort Dahl discovers meditation research in graduate school00:16:10 — Jon Kabat-Zinn teaching yoga in a Harvard Square basement00:17:35 — “The after is the before for the next during” — meditation changes baseline states00:18:43 — The breakthrough 2004 meditation brain study00:20:26 — The Dalai Lama’s lifelong assignment to study and share these practices00:21:47 — Shifting psychology from pathology to human flourishing00:26:09 — Emotional intelligence as a path to well-being00:31:16 — Why practice—not theory—is what actually changes people00:32:37 — Cort Dahl’s experience with social crisis and emotional complexity00:35:31 — The Dalai Lama’s advice on skillfully working with anger00:38:28 — Two contemplative approaches to difficult emotions00:45:24 — “Feel what you are feeling” — a simple practice that changes awareness00:46:11 — Dan Goleman on Vipassana meditation00:47:10 — Scaling well-being beyond formal meditation practice00:50:04 — Mingyur Rinpoche after retreat: “the same, only more so” 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
- Mar 20, 202630 min
Neuroscience & Practice discussion / takeaways from Nepal
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
- Mar 12, 202630 min
DL Ep. 28: Mingyur Rinpoche - Are You Drained Or Are You Energized?
We are so honored to welcome Yongey Mingyur Rinpoche to another episode of Dharma Lab. In today’s conversation with Cort and Richie, Rinpoche shares practical ways to stay present in a busy life: a powerful metaphor (“time is like a rubber band”), an “inner sky” teaching for working with anxiety and emotional storms, and a simple micro-practice you can try in under a minute. They also explore why meditation can increase energy and effectiveness, how altruistic intention can transform stress into purpose, and what early research suggests about “flourishing” rippling outward into our families, workplaces, and communities. Podcast Chapter List: 00:00 – Mingyur Rinpoche’s “32 projects” and the secret to steady energy00:27 – Why busyness pulls the mind into past/future (and out of the present)00:55 – How stress shows up in the body 01:14 – “Time is like a rubber band”: making practice fit real life03:13 – Retreat, discipline, and why highly productive people still practice deeply05:23 – The “inner sky”: storms of emotion don’t change awareness06:25 – The airplane rule: “Put your mask on first” (service without burnout)08:24 – Altruistic motivation: practicing for the benefit of others08:53 – Richie’s 2-minute post-meditation calendar practice (be more helpful today)09:56 – “Plugging into a power source”: curiosity, insight, and wisdom as fuel10:06 – The trap of endless wants/needs—and why it’s draining10:26 – Service as nourishment: turning a busy day into a meaningful day21:11 – Doomscrolling vs. creating space for wisdom and compassion24:50 – The science question: does flourishing ripple into systems and communities?25:25 – Mexico healthcare study with Atentamente (practice in the real world)26:35 – Randomized controlled trial results: wellbeing, care outcomes, productivity28:30 – 1-minute micro-practice with Mingyur Rinpoche: connect with the wish to be happy, and expanding that intention outward: love, compassion, and shared flourishing In case you missed it, previous conversation with Rinpoche: Cort and Richie’s new book is coming out in a few weeks! Pre-order Born to Flourish and get: * 1 full year of paid access to Dharma Lab ($100 value) with weekly essays, research updates, podcasts, and member-only online events * Live access to an exclusive Born to Flourish Launch Event * Richie and Cort’s personal reading list on the art of flourishing * A daily protocol for training the mind to flourish Other posts referenced in this episode: 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
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Modern neuroscience meets ancient contemplative wisdom, with Dr. Richard Davidson and Dr. Cortland Dahl
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