Buddha’s Brain :

Mindsets :The Present moment:

*It’s only in the present moment that we find real happiness, love, or wisdom

*The brain has a wonderful capacity to simulate experiences, but there’s a price: the simulator
pulls you out of the moment, plus it sets you chasing pleasures that aren’t that great and resisting
pains that are exaggerated or not even real

Actions to cultivate Happiness mindset :

1-Turn into the positive:

1. Good things keep happening all around us, but much of the time we don’t notice them; even
when we do, we often hardly feel them. Someone is nice to you, you see an admirable quality in
yourself, a flower is blooming, you finish a difficult project—and it all just rolls by.
Instead, actively look for good news, particularly the little stuff of daily life

Focus on your emotions and body sensations, since these are the essence of implicit memory. Let
the experience fill your body and be as intense as possible

2. Keep giving the experience your attention, and strengthens its neural associations in implicit
memory. But rather to internalize them so that you carry them inside you and don’t need to reach
for them in the outer world.

Most of the time, taking in the good takes less than a minute— often, just a few seconds. It’s a
private act. No one needs to know you’re doing it. But over time, you really can build new,
positive structures in your brain.

2-Cooling the fire :

1.Diaphragm Breathing 2.Progressive Relaxation 3.Big Exhalation

4.Touching the Lips 5-Mindfulness of the Body 6- Meditation

7-Be aware of passing thoughts and feelings without identifying with them. No one needs to own
them. Be aware of passing thoughts and feelings without reacting to them. There’s less tilting
toward pleasure, less pulling back from pain

8-Set aside a period of your day—even just a minute long—to consciously release preferences for
or against anything. Then extend this practice to more and more of your day. Your actions will be
guided increasingly by your values and virtues, not by desires that are reactions to positive or
negative feeling tones.

Actions to cultivate Love mindsets :

1-Compassion (wishing others not to suffer)

1. The capacity to sense the inner state of another person, which is required for any kind of real
closeness. If there were no empathy, we’d make our way in life like ants or bees, brushing
shoulders with other people but fundamentally alone.

2. Pay attention to the number of times a day you categorize someone as “not like me,”
See what happens to your mind when you consciously release this distinction and focus instead
on what you have in common with that person, on what makes you both an “us.

3.Ask yourself questions, such as What might he be feeling deep down? What could be most
important to him? What might he want from me? Be respectful, and don’t jump to conclusions

4.When you’re giving to yourself here and now what you should have gotten when you were
little; over time, this interest and concern will gradually sink in, helping you feel more secure
while being close with others

5. Every day, try to have compassion for five kinds of people: someone you’re grateful to (a
“benefactor”), a loved one or friend, a neutral person, someone who is difficult for you—and
yourself.

6.Another potential aim might be to keep discovering the truth about yourself and the other
person

7.Throughout all of this, keep in mind the big picture, the 1,000-foot view. See the
impermanence of whatever is at issue. Over the long haul, most of what we argue about with
others really doesn’t matter that much.

2-Kindness: wishing others to be happy

1.When you are kind to someone else, you also benefit yourself; it feels good to be kind, and
it encourages others to treat you well in turn.

2.Your ill will always harms you, but often it has no effect on the other person; as they say in
twelve-step programs: Resentment is when I take poison and wait for you to die.
3.Settle into awareness, observing ill will but not identifying with it, watching it arise and
disappear like any other experience. Accept the Wound Life includes getting wounded. Accept as
a fact that people will sometimes mistreat you, whether accidentally or deliberately

4.Regard people more as individuals than as representatives of a group, which reduces prejudice

5.Observe Mutual Benefit Look for opportunities for cooperative exchanges with members of
other groups

6.Reflect, too, on what others may have been like as young children—this will activate the
warmth and goodwill we naturally feel toward little kids.

Actions to cultivate Wisdom mindset :

1-Mindfulness:

1-Take a few minutes at the start of meditation to open up to and explore the sounds and other
stimuli around you; do the same with your inner world. Paradoxically, Inviting distractions in
encourages them to move out. Remind yourself that you can think about other things later; tell
yourself you’ve made an appointment to meditate and you have to keep it

2-Observe how everything moving through the mind is a passing show, with transient performers
endlessly bumped off the stage by new ones. Why get caught up with one thing when you know
it’ll soon be replaced by something else?

3-Focus on multiple sensations in a large area of your body, such as the chest. Or notice how
breathing creates sensations all over your body, such as subtle movements in your hips and head.
Personally, I have found the intensification of positive emotions during meditation to be a
wonderful practice: it feels great, it increases concentration, and it nourishes a strong feeling of
well-being throughout the day

2-“No self “ state :

1.Learn that : Breathing continues. Awareness continues. There is spacious awareness with little
sense of self. Peaceful and pleasant, no need for self. Awareness and the world going on, doing
all right without a self

2. When your mind is very quiet, the autobiographical self seems largely absent, the everyday
feeling of being a unified self is an utter illusion: the apparently coherent and solid “I” is actually
built from many subsystems and sub-subsystems over the course of development, with no fixed
center, and the fundamental sense that there is a subject of experience is fabricated from myriad,
disparate moments of subjectivity