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Practical NeuroWisdom Vanburen V1jy788z
Practical NeuroWisdom Vanburen V1jy788z
NeuroWisdom
Belief Relief
7
Brain-Based
Strategies to Free
Yourself from
Limiting Beliefs
This book is copyright © 2021 by Van Buren Publishing and the respective
authors and contributors. All Rights Reserved.
Thanks also to my wife, Edna, the chemist, the dancer, the superb
thinker, the jewel of my life.
Contents
Introduction ........................................................................................... 5
Beliefs: True or False? .......................................................................... 7
How Beliefs Happen ........................................................................ 8
Beliefs, Cognitive Bias & Free Will .................................................. 9
The Strategies
Notice Your Beliefs ........................................................................ 11
Context and More Context ............................................................. 13
Manipulate Your Perceptions ......................................................... 15
Associations: The Good, The Bad and, well, you know ................. 18
Suspending Belief & Disbelief ........................................................ 20
Into the Mouth of the Dragon ......................................................... 22
Expand Your Networks .................................................................. 24
Final Thoughts .................................................................................... 25
Introduction: It’s Complicated
I’ve been hearing about the power of beliefs and the danger of negative beliefs (or limiting
beliefs) for decades. The self-help world jumped on this bandwagon early-on and hasn’t
stopped banging the belief drum for as long as I can remember.
It seems that beliefs matter. They affect our lives, our behaviors, our outcomes in life. We know
that belief is an important ingredient in a successful placebo effect. When a person believes
they’ve been given a cure, they’re more likely to have positive effects from a placebo (a false
cure). But we also discovered that people given a placebo who were told it was a placebo have
repeatedly performed as well as those who were not told. How did belief work in those people
who knew they were getting a fake cure?
And then there’s the notion that belief is not an on/off switch. It comes in degrees of certainty.
Some people would have you think that unless you believe something with all your heart, mind,
and soul (no doubt of any kind), the belief won’t bear fruit. This is true of many “Law of
Attraction” teachings as well as faith-based teachings in all major religions. They would have
you think that somehow “magic happens” when you cross the threshold into “zero doubt.”
Oh, you didn’t get the results you wanted…well, you probably had some small doubt in the back
of your mind. In other words, it’s your beliefs that are at fault.
But that’s what cults do. We should be cautious of giving away our critical thinking to any belief.
We know that we “believe” some things more completely than others. Belief in the truth of a
thing seems to come in degrees. Is anything worthy of 100% belief?
But my frustration with beliefs really started with the idea that we can change, eliminate or
somehow re-wire our beliefs – you know, the ones we don’t want. The ones that are sabotaging
our dreams and desires.
And therein lies the rub. Two rubs, in fact. First, brain science shows us that re-wiring the brain
is not something that can happen easily or by repeating affirmations, guided meditations or
binaural beats (don’t get me started). Neuroplasticity does not appear to be something we can
simply control and orchestrate at will. And just how neuro-plastic are our brains anyway? We
can’t just decide to change our beliefs on a whim. And yet, we’ve probably all seen or
experienced an almost instant “aha” experience that shifted our beliefs about something. We
discovered some truth that changed everything we formerly thought and assumed to be true.
It happens.
But we seldom make it happen by choice. It seems to happen to us when we least expect it. In
most cases, we believe what we believe because we want those beliefs…we find them useful or
accurate on some level. And that brings me to rub number two…
What the hell are “limiting beliefs” anyway? From a brain-science point of view, all beliefs are
limiting – so what we probably mean by that is that some of our beliefs are not supporting our
goals and desires. They are sabotaging our own dreams. We call those “limiting beliefs”
because we feel that they are holding us back from being more. We could just as easily call
them “unwanted” beliefs.
Are our limiting beliefs also unwanted? Or are they simply in conflict with our goals?
I submit that our beliefs are always wanted. They are aligned with our values (as best as we can
align them given our context – stay tuned for more on this) and that’s what might be in conflict
with our goals.
It’s complicated and that’s why I decided to explore the subject in this little book. My goal is to
simplify the story around beliefs and provide some real brain-based strategies to help us gain
some control of our assumptions, connections, associations and … the rest.
So while some beliefs do not require much cognitive processing (the sun is hot, that dog has big
teeth), most of the beliefs that we consider “limiting” or otherwise consequential to our lives are
the ones that involve some cognitive process. Some beliefs involve more cognitive processing
than others. For example, beliefs related to us/them interactions can often require very little
cognitive processing. Our Us versus Them evaluations seem almost hard-wired in our brains.
Studies show that people who are shown photographs of faces in a subliminal manner, will react
differently when the face is a person of a different race. Before the cognitive center can engage,
the amygdala has already reacted to the face and it tends to find people of other races to be
more angry (and threatening) than faces of same race people. **
Other beliefs require much more cognitive evaluation. Is that person being sarcastic or serious?
Should I be offended? Why does he seem to be ridiculing me? If I respond negatively to this
person, what will the others in the group think of me? These are all complex evaluations that
require the prefrontal cortext (PFC); and our conclusions (assumptions) might even be revised
later, as we think more about them.
Do we have control of the cognitive process that evaluates data and makes a true or false
conclusion about it? Do we choose our beliefs or do our beliefs choose us? And how are beliefs
formed in the brain, anyway? Let’s start there – the forming of beliefs involves a series of
steps…
Step 1: Perception
Perception comes primarily from our senses of the world around us. What we
see, hear, taste, smell and feel are primary inputs into our brain. But we also
perceive information from our internal world – memories that resurface, dreams,
random thoughts and emotions. Some experts might also say that words shape
the reality that we perceive,*** which brings us to…
Step 2: Associations
Once we perceive the data coming to us from these sources, we make
immediate associations with other information stored in the brain. Words have
associations with concepts, ideas, and even biases. Words about a utopian
afterlife can be associated with our fear of death and so on. The smell of apple
pie might immediately be associated with memories of home. Music can bring
up instant associations with the past. Brain networks are activated. Hormones
begin to flow. Even our genes can be switched on and off. ***
Step 3: Context
We then look at the context associated with the incoming data, which may
involve other senses. That apple pie smell…it’s coming from the bakery across
the street and the owner is a mean person. In his speech, he used the word
“brotherhood” but he was talking about racism, not fraternity.
Here we begin to use the cognitive center of the brain to evaluate the context
and form the appropriate associations. More brain networks are activated and
more hormones are released. More genes are switched on or off.
I’m reminded of a scene in Kurt Vonnegut’s Breakfast of Champions, where the author enters
his own book and interacts with the main character. He explains that he’s not really able to
control the character’s actions like a puppet or even like a marionette (pull the strings and he
moves). Instead, his control over the character is more like being connected by rubber
bands…he pulls on a rubber band and the character generally moves slowly in the desired
direction – or even sometimes in the wrong direction. The “control” he has is very wobbly and
rubbery.
That’s a bit like the control we have over our beliefs and cognitive processes. In time, and with a
lot of effort, we can influence the direction of our beliefs – through the rubbery nudging of our
associations and the wobbly expansion of context. The following strategies should help in this
endeavor.
* Rüdiger J.SeitzabHans-FerdinandAngel. Belief formation – A driving force for brain evolution. ScienceDirect 2020.
*** Waldman and Newberg, Words Can Change Your Brain, Penguin Plume 2012, page 27, 32
When you practice this type of mindful awareness, you’ll begin to form a habit of doing so…and
you’ll begin to watch yourself more often and notice yourself and your thoughts. You can even
develop the habit of observing yourself every time you get triggered. This is a pleasurable
practice, but one that takes time to develop.
When you add context to a topic of belief, your brain will naturally re-organize itself to include
the new information. It will, at first, try to associate the new data with existing associations and
assumptions. This is where practicing Strategy #1 in this book is helpful. Watch as your brain
tries to fit the new data into existing beliefs…then keep adding context until new connections are
formed. You’ll also find that Strategy #5 in this book helps by allowing you to suspend your
beliefs during this process of adding new context.
The process of adding new context is a disruptive activity for your brain. It’s a form of stress. It
disrupts homeostasis in the brain that has already formed comfortable (and safe) assumptions.
Now you add new context that disrupts that stability. This is a good type of stress that stimulates
brain networks and cognitive processes. But the brain will try to find stability as quickly as
possible in an effort to anticipate the future and ensure self-preservation. The prefrontal cortex
(PFC) is constantly imagining a future outcome and creating strategies to achieve specific
goals. By most accounts, that’s its main job. Routing new data into existing beliefs is its first line
of defense, but if you keep adding context, you will eventually form new connections, behaviors,
beliefs, and memories that will make the brain’s networks more efficient.
3
Manipulate Your
Perceptions
The process of forming beliefs starts with
your perception of the world around you
(your culture) and the world inside you
(your biochemistry). It follows that
manipulating your perceptions will affect
your beliefs.
Priming yourself can take on other dimensions. We can prime our environment by adding visual
or audible cues. The right music and lighting can make us feel romantic. Patients who are given
a placebo along with positive verbal or environmental priming perform better than those given
the same placebo without priming. **
So focus on your best attributes and prime yourself before going out into the world. Think of
priming as focusing on associations that are in your favor: I’m part Brazilian and Brazilians are
great dancers.
Here’s another tip about priming: The more of a ritual you make it, the stronger the priming and
the better it works. Choose your rituals to prime your brain for success!
Walking a Mile
Another way to manipulate your perceptions is to deliberately task yourself with perceiving from
a different point of view. This is the age-old practice known as walking a mile in someone else’s
shoes. This practice takes empathy and the ability to imagine another person’s perspective….a
cognitive skill known as Theory of Mind.
Theory of Mind develops starting at around age 5 (when we begin to realize that other people
have different thoughts and experiences than we do) and continues through age 7 (when we
can start to imagine how we would feel in another person’s situation) and then through teenage
(when we begin to be able to imagine what the other person is feeling – from their own
experience).
As adults, we can practice perceiving reality as another person would. It requires the
imagination center of the brain and an ability to remove yourself from the equation. Sometimes,
it requires some concentration or even a meditative state. You might even need to learn more
about the culture surrounding the individual or situation: How would it feel to live in the inner city
as a black American? What would it be like to experience a day in the life of a billionaire?
Practice this skill, starting with people and situations close to you…then expand to those farther
and farther from your own “home base.” This is a powerful skill and one that will yield great
results.
*** Waldman and Newberg, Words Can Change Your Brain, Penguin Plume 2012, page 65, 175
4
Associations: the Good, the Bad and…
well, you know
Associations happen. We don’t usually
control them or choose them. Our
perceptions emphasize certain
associations that are recorded in memory
and “triggered” into action when we
perceive related things.
It’s possible to deliberately create associations that can then affect our thinking. The trick is to
create an association that is strong enough to be recorded and remembered. Here are a few of
my favorite strategies for doing this:
Practice these disruption and re-consolidation exercises and may your thoughts bring you light,
love and laughs!
Suspending disbelief says “I know this is not true, but I’m going to pretend that it’s true, so I can
enjoy the experience.” When you think about it, this ability is also a form of detached
observation. “The front part of me is believing the movie, but the back part of me knows it’s not
true.”
We are all pretty familiar with suspending disbelief in order to enjoy a story, a movie, or even a
lecture. But we can also task our brains with "suspending belief," which is the same thing in
reverse. We can pretend that we don't believe something for the moment, while trying-on a new
idea. Suspending belief is a great habit to form for opening the mind to new patterns and new
information. It says, “I’m going to pretend that I don’t know what’s going on, so I can experience
this the way a novice would.” When you do this with others, it’s often called “playing dumb,” but
when you do this with yourself, it’s a form of “beginner’s mind.”
When you’ve practiced suspending belief, you’re ready to try suspending all beliefs. Instead of
accepting that anything is completely true or false, try giving each belief a probability of being
true. This means ending black-and-white thinking. When you practice this, you no longer believe
anything is 100 percent true or false. Some things might be 99.9 percent probable, while other
things may be 5 percent probable. I give that chair an 82 percent probability of not collapsing
when I sit down in it.
Is that woman wearing a blue dress with black stripes? I give that 75 percent probability. We’ve
seen how color can be interpreted differently, so perhaps we can’t be 100 percent sure we’re
seeing a blue and black dress. It might be white and gold. ** Ok, if you’re not familiar with the
cultural phenomenon of “The Dress,” just remember that we’re examining our assumptions of
truth or falsehood…and this extends to every assumption we keep, including our spiritual
beliefs, political beliefs, cultural beliefs and beliefs about ourselves. Have you examined these
beliefs and given them each a percentage of likelihood to being true or false? Have you
examined what process you’ve used to come up with a percentage of likelihood? For example,
spiritual beliefs are often based on faith in a book or authority figure while cultural beliefs are
often indoctrinated into us when we were young. Beliefs about self come from memories of past
successes and failures and these memories are often clearly connected to the belief.
Consider that many things we believe to be black and white are actually many shades of gray.
For example, we know that race is a continuum and not a distinct set of attributes. What’s the
probability that getting lots of money and power will turn a person into a narcissist? I think
there’s about a 35% chance that there’s an afterlife when we die.
And so on, with the distinct awareness that these percentages will change as you add more
context and process that data. Practice this form of “not believing anything completely” and
you’ll open your cognitive center to new ways of evaluating incoming data.
Sometimes these strategies are unconscious and we have no idea we’re avoiding a fear. But
when we stop, turn around, and face our fear – or as the sages would say, enter into the mouth
of the dragon – we bring the greatest element of choice and free will to ourselves.
We generally fear the unknown, the dark path. But when we force ourselves to walk down the
dark path, we receive a great wealth of new context…context that is very likely to change
everything about certain associations
and beliefs.
So the final strategy in this book is to expand your social networks to increase the complexity of
social interactions, thus challenging your cognitive center to grow. This will give you more
choice when it comes to forming beliefs. Try expanding into a culture (social network) that is not
your own. In this way, you can combine this strategy with #6 and enter the unknown. Choose a
social network to specifically disrupt your existing cognitive bias. But if that sounds too
challenging, then any added social complexity will have a positive effect on your cognitive
powers.
Most important, we can watch our brains in action with the practice of adding a layer of
awareness to our conscious thought…especially when we are triggered into black-and-white
thinking.
Will these things give you the life you want? Best to believe it.
The Code of the Noble Spirit
What is the Noble Spirit?
It’s not something acquired with wealth. It’s not
birthright or social status. It’s not an office that puts
a person above others.
Nobility of Spirit must be earned by living according
to a Noble Code…a way of living among fellow
human beings, among all beings. It’s an ethical and
moral code that requires no leap of faith, no
fanatical belief system, no dogma.
It is a simple operating system for human behavior,
a set of guidelines for walking the Noble Path, a
personal truth that provides meaning for life.
In a world full of conflicts and contradictions, where
do we turn for guidance and wisdom?
The answer is in the still silent center within. There,
we can begin to hear the voices of our own inner
wisdom…the voices of our inner guides, the voices
of our Noble Code.