Dan Harris: Hack Your Brain's Default Mode With Meditation
Dan Harris was named co-anchor of ABC News' weekend edition of "Good Morning America" in October 2010. He is also a correspondent for ABC News' broadcasts and platforms including "World News with Diane Sawyer," "Good Morning America," "Nightline," ABC News Digital and ABC News Radio, and for four years anchored "World News Sunday."
Harris joined ABC News in March 2000 and has covered many of the biggest stories in recent years. He has reported on the mass shootings in Newtown, Connecticut, Aurora, Colorado and Tucson, Arizona, and has covered natural disasters from Haiti to Myanmar to New Orleans. He has also reported on combat in Afghanistan, Israel, Gaza and the West Bank, and has made six visits to Iraq.
Harris has made it a priority to report on the world's most vulnerable populations, producing stories about child slaves in Haiti, youths accused of witchcraft in the Congo and predatory pedophiles who travel from the U.S. to Cambodia. He has also covered endangered animals from such diverse datelines as Namibia, Madagascar, Papua New Guinea and Nepal.
Domestically, Harris has led ABC News' coverage of faith, with a particular focus on the evangelical movement. He scored one of the first interviews with former pastor Ted Haggard after his sex and drugs scandal.
In 2012 Harris anchored ABC News Digital's Election Night debate and Inauguration coverage.
Prior to joining ABC News, Harris was an anchor at New England Cable News (NECN), the largest regional cable news network in the country, from 1997 to 2000. Before that he was an anchor and political reporter at WCSH, an NBC affiliate in Portland, Maine, for two years. He began his broadcasting career as a reporter for WLBZ, the NBC affiliate in Bangor, Maine.
Harris has been honored several times for his journalistic contributions. He received an Edward R. Murrow Award for his reporting on a young Iraqi man who received the help he needed in order to move to America, and in 2009 won an Emmy Award for his "Nightline" report, "How to Buy a Child in Ten Hours."
A graduate of Colby College in Waterville, Maine, Harris also holds honorary doctorate degrees from Colby and Massachusetts College of Liberal Arts. He was raised in Newton, Massachusetts, a suburb of Boston, and currently lives in New York City.
Dan Harris: There’s no way a fidgety and skeptical news anchor would ever have started meditating were it not for the science. The science is really compelling. It shows that meditation can boost your immune system, lower your blood pressure, help you deal with problems ranging from irritable bowel syndrome to psoriasis. And the neuroscience is where it really gets sci-fi. There was a study out of Harvard that shows that short daily doses of meditation can literally grow the gray matter in key areas of your brain having to do with self-awareness and compassion and shrink the gray matter in the area associated with stress.
There was also a study out of Yale that looked at what’s called the default mode network of the brain. It’s a connected series of brain regions that are active during most of our waking hours when we’re doing that thing that human beings do all the time which is obsessing about ourselves, thinking about the past, thinking about the future, doing anything but being focused on what’s happening right now. Meditators not only turn off the default mode network of their brain while they’re meditating but even when they’re not meditating. In other words, meditators are setting a new default mode. And what’s that default mode? They’re focused on what’s happening right now.
In sports this is called being in the zone. It’s nothing mystical. It’s not magical. You’re not floating off into cosmic ooze. You are just being where you are – big cliché in self-help circles is being in the now. You can use that term if you want but because it’s accurate. It’s slightly annoying but it’s accurate. It’s more just being focused on what you’re doing. And the benefits of that are enormous. And this is why you’re seeing these unlikely meditators now, why you’re seeing the U.S. Marines adopting it, the U.S. Army, corporate executives from the head of Ford to the founders of Twitter. Athletes from Phil Jackson to many, many Olympians. Scientists, doctors, lawyers, school children. There’s this sort of elite subculture of high achievers who are adopting this because they know it can help you be more focused on what you’re doing and it can stop you from being yanked around by the voice in your head.
My powers of prognostication are not great. I bought a lot of stock in a company that made Palm Pilot back in 2000 and that didn’t go so well for me. But having said that I’m going to make a prediction. I think we’re looking at meditation as the next big public health revolution. In the 1940s if you told people that you went running they would say, who’s chasing you. Right now if you tell people you meditate – and I have a lot of experience with telling people this, they’re going to look at you like you’re a little weird most of the time. That’s going to change. Meditation is going to join the pantheon of no brainers like exercise, brushing your teeth and taking the meds that your doctor prescribes to you. These are all things that if you don’t do you feel guilty about. And that is where I think we’re heading with meditation because the science is so strongly suggestive that meditation can do really, really great things for your brain and for your body.
The common assumption that we have, and it may be subconscious, is that our happiness really depends on external factors – how was our childhood, have we won the lottery recently, did we marry well, did we marry at all. But, in fact, meditation suggests that happiness is actually a skill, something you can train just the way you can train your body in the gym. It’s a self-generated thing. And that’s a really radical notion. It doesn’t mean that external circumstances aren’t going to impact your happiness. It doesn’t mean you’re not going to be subject to the vagaries of an impermanent, entropic universe. It just means you are going to be able to navigate this with a little bit more ease.
Dan Harris explains the neuroscience behind meditation, but reminds us that the ancient practice isn't magic and likely won't send one floating into the cosmic ooze. He predicts that the exercise will soon become regularly scheduled maintenance, as commonplace as brushing your teeth or eating your veggies. Harris, an ABC News correspondent, was turned on to mediation after a live, on-air panic attack. His latest book is 10% Happier: How I Tamed the Voice in My Head, Reduced Stress Without Losing My Edge, and Found Self-Help That Actually Works--A True Story.
The surprisingly simple treatment could prove promising for doctors and patients seeking to treat depression without medication.
- A new report shows how cold-water swimming was an effective treatment for a 24-year-old mother.
- The treatment is based on cross-adaptation, a phenomenon where individuals become less sensitive to a stimulus after being exposed to another.
- Getting used to the shock of cold-water swimming could blunt your body's sensitivity to other stressors.
Maybe try counseling first before you try this, married folks.
Why self-control makes your life better, and how to get more of it.
(Photo by Geem Drake/SOPA Images/LightRocket via Getty Images)
- Research demonstrates that people with higher levels of self-control are happier over both the short and long run.
- Higher levels of self-control are correlated with educational, occupational, and social success.
- It was found that the people with the greatest levels of self-control avoid temptation rather than resist it at every turn.
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