Altered Traits: Science Reveals How Meditation Changes Your Mind, Brain, and Body by Daniel Goleman (PDF)

Description

Two New York Times–bestselling authors unveil new research showing what meditation can really do for the brain. In the last twenty years, meditation and mindfulness have gone from being kind of cool to becoming an omnipresent Band-Aid for fixing everything from your weight to your relationship to your achievement level. Unveiling here the kind of cutting-edge research that has made them giants in their fields, Daniel Goleman and Richard Davidson show us the truth about what meditation can really do for us, as well as exactly how to get the most out of it. Sweeping away common misconceptions and neuromythology to open readers’ eyes to the ways data has been distorted to sell mind-training methods, the authors demonstrate that beyond the pleasant states mental exercises can produce, the real payoffs are the lasting personality traits that can result. But short daily doses will not get us to the highest level of lasting positive change—even if we continue for years—without specific additions. More than sheer hours, we need smart practice, including crucial ingredients such as targeted feedback from a master teacher and a more spacious, less attached view of the self, all of which are missing in widespread versions of mind training. The authors also reveal the latest data from Davidson’s own lab that point to a new methodology for developing a broader array of mind-training methods with larger implications for how we can derive the greatest benefits from the practice. Exciting, compelling, and grounded in new research, this is one of those rare books that has the power to change us at the deepest level.

User’s Reviews

Reviews from Amazon users which were colected at the time this book was published on the website:

⭐There is usually 1-2 books I read a year (out of dozens) that give me new frameworks and lenses to try out in the world. It’s only Jan. 2 but I feel like this book might be one of those game-changers. The writing is clear and compelling (though admittedly the middle of the book is filled with scientific brain-structures & research studies galore, making the middle a tougher — but still worthwhile read) and is well structured. I learned so much, and I leave this book wanting to learn more (I will be diving headfirst into the “Further Resources” section at the end). There’s so much potential in meditation, and so much work to do. Let’s get to it, together.

⭐I agree with the others who complained about the first few chapters. I actually started skipping through the book to see if there was something useful. There is some useful stuff, however, I am disappointed in this book. I really liked Richard Davidson’s previous book, so I was excited about this one. However, I don’t think it is well written, and the research points are not explained well in some cases. And there is too much bias towards Buddhism and Tibetan monks. Yes, fine, after tens of thousands of hours of meditation, they are much less reactive than the rest of us when looking at disturbing pictures. And supposedly after a different really hard stress test as well (although I’m not really sure the data proved their point). But let’s have one of these long-time meditators be responsible for a toddler day after day after day. Then let’s see how non-reactive they are. (Wink).I do think this book does a service in pointing out that much of the research done on meditation has major flaws, and there needs to be better studies done. They also point out that there are many different kinds of meditations that have very different effects, and that they need to be studied separately. This is very important and helpful. But I am dismayed at the bias towards a state that certain types of meditation help you achieve. The bias is that this is the best state to be in and the desirable goal for everyone. I disagree. The state that they describe is not what I am aiming for. And despite my public name (Ananda means ‘bliss’ in Sanskrit), I don’t think that constant bliss or joy is the best goal. After all my years of meditation, I find that a calm peacefulness is best for me, and a better indication of emotional regulation than a state of bliss or joy. The authors of this book seem to think that the Gamma wave state/trait that their long-time meditators have is the ultimate goal. If so, I would say that we are going to have to use neurofeedback to get there, because meditation takes too long. Don’t get me wrong. I encourage certain types of meditation and meditate regularly myself, but it takes more than meditation, for most of us, to really achieve the results that we are looking for in a more realistic time frame. Transcranial magnetic stimulation is looking promising for having a positive effect on brain structures, too. And I highly recommend looking into Attachment Theory and working towards secure attachment, which is where emotional regulation comes from, in my opinion. Basically, it is difficult to calm an overreactive amygdala through meditation alone, although I do believe it is a necessary and helpful part of the process.I recently read “Brain Rules” by Jon Medina, and I was looking for the research explanations and notations in this book to be on the level of Medina’s book. This book falls really short in this area. Also, I recommend “The Happiness Trap” by Russ Harris for a different approach to learning to be less reactive. It is similar to MBSR, but I like it better and it was life-changing for me.Overall, I am glad that they are stating that achieving nice ‘states’ of mind during meditation is good, but the ultimate goal is to have this state become a trait, so that we are less reactive overall (again, this is called ’emotional regulation’ in attachment theory). I also like that they point out the flaws in much of the research on meditation so far, and that future research needs to be of higher quality (and they specifically state the criteria for high quality research). And most importantly they state that the different types of meditation need to be studied separately. But the disappointments that I mentioned above are the reason for the lower rating that I gave the book.

⭐This book describes the mental exercise of meditation and how that mental exercise can influence different physical areas of your brain and, in turn, your thought processes. There is nothing mystical or religious about how meditation works. It’s science. The body/mind is changed by every action we take, every thought we entertain. Control the actions and the mind is altered. Control the thoughts and the body chemistry is altered. No new info here, just a good review of the science that supports it.

⭐These amazing researchers have spent their lives searching for answers to uncover the human brain and how we can bring it under our control. Fascinating work that continues to help humanity reach its potential.

⭐I’m thinking about introducing meditation into my daily routine but wanted to make sure it was a good use of my time. After reading this book I can confidently dedicate to meditating knowing that it is making a difference in the way I think permanently. Reducing anxiety and helping me focus where I want to focus.

⭐I’m a long-time meditator, psychoiogist, and teacher, and have long wanted to meet Richie Davidson so I could ask him this question: “What do you really think we have in the way of reasonably reliable research findings about the effects of meditation on the human brain and behavior?” This book answers that exact question, so I was truly excited about its arrival on the scene.Davidson and Goleman do a very good job of explaining the history of meditation research, the findings, the strengths and weaknesses of many of the studies, current trends, and — in answer to the question I wanted to ask — what they, as scientists, really think the research has given us, so far, by way of reliable findings. The field is still young and science takes a long time to come to consensus, so the “solid” results are few and far between, but there are trends, and they are intriguing. This book gives me a good set of summaries I can offer my students.I must say that, towards the end, the book got a bit repetitive; it could have been a good 50 pages shorter, easily. Looks as if they were trying hard to hit the 300 page mark. But that does not detract from the substance of the book, and, for me, that’s the analysis of and summations of the current research findings.

⭐Oh my goodness, I had such a hard time getting through this book. It was like reading two autobiographies without any linear direction. The book goes on and on about the author’s extensive travels and experiences and less about meditation. I did find some useful information included, but man is is buried and you have to read all the other boring parts to get to it. Sorry – just being brutally honest. I would have like a cheat sheet version that was organized with bullet points and useful information at the end of the chapter for reference. Oddly, the most interesting thing I got from this book is the section on well-being and Aristotle. Now, that was interesting. There are many studies explored in between the travels and references to other books, but again, you’ll have to do a lot of weeding.

⭐This book is a treasure trove of interpretations, scientific findings and stimulus for thought and debate. Compassion features strongly reflecting our cultural admiration of and aspiration towards it. There is no counterbalancing point of view about the possible benefits of the way we actually are (i.e. a mix of good and bad) that, say, an evolutionary perspective could offer.The book dispels the myth that you just need to meditate and eventually magic will happen and everything will be super, but it still dangles phrases that inspire e.g.page 159 ……… a delight in sheer beingpage 172 ……….it gets easier to handle life’s upsetspage 286 ……….content in ourselves as we are.Reminds of Stephen Batchelor’s –re-enchanting the world.The book leads up to and explores the implication on page 148—We live in a world our minds build rather than actually perceiving the endless detail of what is happening. It discusses consciousness as an integrator.The discussion of the mind wandering Default Mode Network links it with the generation of the self (in its many guises) and clarifies the experience of ‘flow’.The three main strands of meditation i.e concentration, insight and loving kindness seem to recruit different aspects of brain activity and possible long term modification.One omission is the description of the size of the statistical relations discussed in most cases. Such information would help the cost benefit to be evaluated.The main message, unfortunately, is that long term change can occur, but the amount of training necessary is beyond the majority of people. However from a personal point of view, having some amateur meditation experience enables an understanding of the insight strand. Books like this help the understanding of the mechanics of mental activity and reveals the various misapprehensions (e.g. the flexible, transient dynamic nature of the self, the integration of the pain sensation with the impulse to fix it because I’m hurting) and modify or at least question the resulting intention of behaviour accordingly. That’s got to be good.Daniel Goleman Richard J Davidson have every reason to be proud of their life’s work making significant contributions to the subject and helping others to understand it.

⭐A magnificent read . If you are not currently meditating then after reading this book you will definitely take it up . A very honest book with lots of challenges to the research methods and results . Congrats and thank you to all involved

⭐Brilliant summary of the life work of Richie Davidson and Dan Goldman – up to date science on meditating

⭐Tremendous.

⭐Another game changer by Daniel Goleman. Brilliantly researched. The evidence is clear. Now if only I could master self discipline.

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