True Meditation Is the Science of Observing Your Thoughts
Too many people understand meditation as a way to banish worldly thoughts, but your thoughts will never go away, says Jon Kabat-Zinn. You've got to observe them like a scientist.
Jon Kabat-Zinn is Professor of Medicine Emeritus and creator of the Stress Reduction Clinic and the Center for Mindfulness in Medicine, Health Care, and Society at the University of Massachusetts Medical School. Kabat-Zinn was a student of Buddhist teachers such as Thich Nhat Hanh and Zen Master Seung Sahn and a founding member of Cambridge Zen Center. His practice of yoga and studies with Buddhist teachers led him to integrate their teachings with those of science. He teaches mindfulness, which he says can help people cope with stress, anxiety, pain, and illness. The stress reduction program created by Kabat-Zinn, called Mindfulness-based stress reduction, is offered by medical centers, hospitals, and health maintenance organizations.
Jon Kabat-Zinn: It doesn’t take long when you start to develop a practice of mindfulness before you realize that we are virtually continually bombarded by thoughts. It’s — they’re like weather patterns in the mind. And there are sometimes nice clear sunny days but there are an awful lot of cloudy days, tumultuous days, rainy days, turbulent stormy weather. And again the challenge is how are we to be in relationship to all of that stuff that’s driving our lives and our narrative of who I am? And so when you get in touch with what awareness really is then you’re – the first thing you realize is that those thoughts are not me and they’re not mind. They’re just like weather patterns. They’re impersonal weather patterns in the mind.
So then you can observe them like a scientist. Like what is the nature of this thought? Where does it come from? I mean they come like bullets, you know, fired out of a machine gun. They’re very, very fast so to speak. That’s quite a militaristic image but, you know, another way is bubbles coming off the bottom of a pot of boiling water, you know. If you’ve ever watched a pot of boiling water say a glass pot the bubbles tend to nucleate at the bottom. And then they go through the water and they go poof at the surface. So the thoughts are very similar and that’s where I think we use another – people often use this term that thoughts self-liberate. You don’t have to get rid of them. People misunderstand meditation as, "Oh I just sweep all my thoughts away and then I’m in this like Nirvana."
What you’ll get by trying to sweep all your thoughts away is a headache at the most because there’s no way to sweep your thoughts away. They will get you every time. And then you can have millions of thoughts about mindfulness and meditation and those are just thoughts too. They’re not meditating. But when you see that they’re not your thoughts then you can watch them in this kind of impersonal more sort of if you will observing way with kindness, with self-compassion because a lot of them are heavily loaded with negative emotion. And you can see that if you don’t touch them, if you don’t do anything with them, if you don’t get caught in them they self-liberate naturally in awareness.
The awareness is like touching a soap bubble, you know. It’s fun for kids and fun for adults too. A soap bubble and you touch it and it just goes poof. So I love that image like the thought is the soap bubble and the emotion too. It’s valancing the thought. And you don’t need to do anything with it because your awareness is like it’s not even a finger, it’s not corporeal. The awareness, just the embracing of it or the arising of it like in the sky it goes poof all by itself. And don’t take my word for it. This is something that when you sit down and you begin to watch you’ll see this is not rocket science. You don’t have to sit in a cave for 30 years to have that kind of experience. All you need to do is in some sense get out of your own way.
Now I’m not saying that’s easy. That’s really hard but if you can have moments when you get out of your own way then you’ll see that a lot of the stuff that we get so caught up in it’s like – it’s a mirage. And that doesn’t mean that the thoughts aren’t valuable. I mean I think it was Einstein who said, you know, if you have one or two really good thoughts in a lifetime you’re ahead of the curve. Paraphrasing. So most of our thoughts are actually kind of mundane or imprisoning. But thinking is a very, very – I mean it drives imagination, it drives creativity. So maybe we need to just create a bigger arena for our thoughts and watch how they not only self-liberate but also inform each other at some sense. And all of a sudden you see something that no one in the history of humanity has seen before.
And you apprehend it because you’re making your or something is being revealed to you. I won’t say you’re making the connection but somehow a connection gets made and that’s called an insight. You’re going to have profound insights. I mean the science is sort of storied, you know wonderful stories of eureka moments, insight and it’s usually not by driving thinking and banging your head against the wall. It’s when you thought as much as you’ve gone as far as thought can take you and then you rest in awareness. Maybe sometimes it’s in sleep where you wake up out of the sleep and…
Thoughts are the vehicles of emotion. If we're experiencing a positive or a negative emotion, there tends to be a thought that that emotion is attached to. And while we talk of having self-control over how our feelings are expressed, the way thoughts arise in our consciousness make this challenging.
Thoughts are like the weather of the mind, says Jon Kabat-Zinn, Professor of Medicine Emeritus at the University of Massachusetts Medical School. Some days are sunny while others are rainy, and there's just not much we can do to change that. According to Kabat-Zinn, too many people understand meditation as a way to banish worldly thoughts, but your thoughts will never go away. You've got to observe them like a scientist.
A distinction of fundamental importance is the difference between having thoughts and having awareness, as the two are often conflated. While it sounds plausible that thinking about something necessarily means being aware of it, we are not as in control of our thoughts as, well, we think. Awareness means something different; it means an examination of thoughts as the ephemeral vehicles for emotion that we know them to be.
Thoughts are bubbles, says Kabat-Zinn, that are waiting to be popped by awareness. And once they're popped, the negative emotion often associated with our thoughts will similarly disappear into the thinness of the air.
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The pandemic has many people questioning whether they ever want to go back to the office.
If one thing is clear about remote work, it's this: Many people prefer it and don't want their bosses to take it away.
When the pandemic forced office employees into lockdown and cut them off from spending in-person time with their colleagues, they almost immediately realized that they favor remote work over their traditional office routines and norms.
As remote workers of all ages contemplate their futures – and as some offices and schools start to reopen – many Americans are asking hard questions about whether they wish to return to their old lives, and what they're willing to sacrifice or endure in the years to come.
Even before the pandemic, there were people asking whether office life jibed with their aspirations.
We spent years studying “digital nomads" – workers who had left behind their homes, cities and most of their possessions to embark on what they call “location independent" lives. Our research taught us several important lessons about the conditions that push workers away from offices and major metropolitan areas, pulling them toward new lifestyles.
Legions of people now have the chance to reinvent their relationship to their work in much the same way.
Big-city bait and switch
Most digital nomads started out excited to work in career-track jobs for prestigious employers. Moving to cities like New York and London, they wanted to spend their free time meeting new people, going to museums and trying out new restaurants.
But then came the burnout.
Although these cities certainly host institutions that can inspire creativity and cultivate new relationships, digital nomads rarely had time to take advantage of them. Instead, high cost of living, time constraints and work demands contributed to an oppressive culture of materialism and workaholism.
Pauline, 28, who worked in advertising helping large corporate clients to develop brand identities through music, likened city life for professionals in her peer group to a “hamster wheel." (The names used in this article are pseudonyms, as required by research protocol.)
“The thing about New York is it's kind of like the battle of the busiest," she said. “It's like, 'Oh, you're so busy? No, I'm so busy.'"
Most of the digital nomads we studied had been lured into what urbanist Richard Florida termed “creative class" jobs – positions in design, tech, marketing and entertainment. They assumed this work would prove fulfilling enough to offset what they sacrificed in terms of time spent on social and creative pursuits.
Yet these digital nomads told us that their jobs were far less interesting and creative than they had been led to expect. Worse, their employers continued to demand that they be “all in" for work – and accept the controlling aspects of office life without providing the development, mentorship or meaningful work they felt they had been promised. As they looked to the future, they saw only more of the same.
Ellie, 33, a former business journalist who is now a freelance writer and entrepreneur, told us: “A lot of people don't have positive role models at work, so then it's sort of like 'Why am I climbing the ladder to try and get this job? This doesn't seem like a good way to spend the next twenty years.'"
By their late 20s to early 30s, digital nomads were actively researching ways to leave their career-track jobs in top-tier global cities.
Looking for a fresh start
Although they left some of the world's most glamorous cities, the digital nomads we studied were not homesteaders working from the wilderness; they needed access to the conveniences of contemporary life in order to be productive. Looking abroad, they quickly learned that places like Bali in Indonesia, and Chiang Mai in Thailand had the necessary infrastructure to support them at a fraction of the cost of their former lives.
With more and more companies now offering employees the choice to work remotely, there's no reason to think digital nomads have to travel to southeast Asia – or even leave the United States – to transform their work lives.
During the pandemic, some people have already migrated away from the nation's most expensive real estate markets to smaller cities and towns to be closer to nature or family. Many of these places still possess vibrant local cultures. As commutes to work disappear from daily life, such moves could leave remote workers with more available income and more free time.
The digital nomads we studied often used savings in time and money to try new things, like exploring side hustles. One recent study even found, somewhat paradoxically, that the sense of empowerment that came from embarking on a side hustle actually improved performance in workers' primary jobs.
The future of work, while not entirely remote, will undoubtedly offer more remote options to many more workers. Although some business leaders are still reluctant to accept their employees' desire to leave the office behind, local governments are embracing the trend, with several U.S. cities and states – along with countries around the world – developing plans to attract remote workers.
This migration, whether domestic or international, has the potential to enrich communities and cultivate more satisfying work lives.
The potential of CRISPR technology is incredible, but the threats are too serious to ignore.
- CRISPR (Clustered Regularly Interspaced Short Palindromic Repeats) is a revolutionary technology that gives scientists the ability to alter DNA. On the one hand, this tool could mean the elimination of certain diseases. On the other, there are concerns (both ethical and practical) about its misuse and the yet-unknown consequences of such experimentation.
- "The technique could be misused in horrible ways," says counter-terrorism expert Richard A. Clarke. Clarke lists biological weapons as one of the potential threats, "Threats for which we don't have any known antidote." CRISPR co-inventor, biochemist Jennifer Doudna, echos the concern, recounting a nightmare involving the technology, eugenics, and a meeting with Adolf Hitler.
- Should this kind of tool even exist? Do the positives outweigh the potential dangers? How could something like this ever be regulated, and should it be? These questions and more are considered by Doudna, Clarke, evolutionary biologist Richard Dawkins, psychologist Steven Pinker, and physician Siddhartha Mukherjee.
Why mega-eruptions like the ones that covered North America in ash are the least of your worries.
- The supervolcano under Yellowstone produced three massive eruptions over the past few million years.
- Each eruption covered much of what is now the western United States in an ash layer several feet deep.
- The last eruption was 640,000 years ago, but that doesn't mean the next eruption is overdue.
The end of the world as we know it
Panoramic view of Yellowstone National Park
Image: Heinrich Berann for the National Park Service – public domain
Of the many freak ways to shuffle off this mortal coil – lightning strikes, shark bites, falling pianos – here's one you can safely scratch off your worry list: an outbreak of the Yellowstone supervolcano.
As the map below shows, previous eruptions at Yellowstone were so massive that the ash fall covered most of what is now the western United States. A similar event today would not only claim countless lives directly, but also create enough subsidiary disruption to kill off global civilisation as we know it. A relatively recent eruption of the Toba supervolcano in Indonesia may have come close to killing off the human species (see further below).
However, just because a scenario is grim does not mean that it is likely (insert topical political joke here). In this case, the doom mongers claiming an eruption is 'overdue' are wrong. Yellowstone is not a library book or an oil change. Just because the previous mega-eruption happened long ago doesn't mean the next one is imminent.
Ash beds of North America
Ash beds deposited by major volcanic eruptions in North America.
Image: USGS – public domain
This map shows the location of the Yellowstone plateau and the ash beds deposited by its three most recent major outbreaks, plus two other eruptions – one similarly massive, the other the most recent one in North America.
The Huckleberry Ridge eruption occurred 2.1 million years ago. It ejected 2,450 km3 (588 cubic miles) of material, making it the largest known eruption in Yellowstone's history and in fact the largest eruption in North America in the past few million years.
This is the oldest of the three most recent caldera-forming eruptions of the Yellowstone hotspot. It created the Island Park Caldera, which lies partially in Yellowstone National Park, Wyoming and westward into Idaho. Ash from this eruption covered an area from southern California to North Dakota, and southern Idaho to northern Texas.
About 1.3 million years ago, the Mesa Falls eruption ejected 280 km3 (67 cubic miles) of material and created the Henry's Fork Caldera, located in Idaho, west of Yellowstone.
It was the smallest of the three major Yellowstone eruptions, both in terms of material ejected and area covered: 'only' most of present-day Wyoming, Colorado, Kansas and Nebraska, and about half of South Dakota.
The Lava Creek eruption was the most recent major eruption of Yellowstone: about 640,000 years ago. It was the second-largest eruption in North America in the past few million years, creating the Yellowstone Caldera.
It ejected only about 1,000 km3 (240 cubic miles) of material, i.e. less than half of the Huckleberry Ridge eruption. However, its debris is spread out over a significantly wider area: basically, Huckleberry Ridge plus larger slices of both Canada and Mexico, plus most of Texas, Louisiana, Arkansas, and Missouri.
This eruption occurred about 760,000 years ago. It was centered on southern California, where it created the Long Valley Caldera, and spewed out 580 km3 (139 cubic miles) of material. This makes it North America's third-largest eruption of the past few million years.
The material ejected by this eruption is known as the Bishop ash bed, and covers the central and western parts of the Lava Creek ash bed.
Mount St Helens
The eruption of Mount St Helens in 1980 was the deadliest and most destructive volcanic event in U.S. history: it created a mile-wide crater, killed 57 people and created economic damage in the neighborhood of $1 billion.
Yet by Yellowstone standards, it was tiny: Mount St Helens only ejected 0.25 km3 (0.06 cubic miles) of material, most of the ash settling in a relatively narrow band across Washington State and Idaho. By comparison, the Lava Creek eruption left a large swathe of North America in up to two metres of debris.
The difference between quakes and faults
The volume of dense rock equivalent (DRE) ejected by the Huckleberry Ridge event dwarfs all other North American eruptions. It is itself overshadowed by the DRE ejected at the most recent eruption at Toba (present-day Indonesia). This was one of the largest known eruptions ever and a relatively recent one: only 75,000 years ago. It is thought to have caused a global volcanic winter which lasted up to a decade and may be responsible for the bottleneck in human evolution: around that time, the total human population suddenly and drastically plummeted to between 1,000 and 10,000 breeding pairs.
Image: USGS – public domain
So, what are the chances of something that massive happening anytime soon? The aforementioned mongers of doom often claim that major eruptions occur at intervals of 600,000 years and point out that the last one was 640,000 years ago. Except that (a) the first interval was about 200,000 years longer, (b) two intervals is not a lot to base a prediction on, and (c) those intervals don't really mean anything anyway. Not in the case of volcanic eruptions, at least.
Earthquakes can be 'overdue' because the stress on fault lines is built up consistently over long periods, which means quakes can be predicted with a relative degree of accuracy. But this is not how volcanoes behave. They do not accumulate magma at constant rates. And the subterranean pressure that causes the magma to erupt does not follow a schedule.
What's more, previous super-eruptions do not necessarily imply future ones. Scientists are not convinced that there ever will be another big eruption at Yellowstone. Smaller eruptions, however, are much likelier. Since the Lava Creek eruption, there have been about 30 smaller outbreaks at Yellowstone, the last lava flow being about 70,000 years ago.
As for the immediate future (give or take a century): the magma chamber beneath Yellowstone is only 5 percent to 15 percent molten. Most scientists agree that is as un-alarming as it sounds. And that its statistically more relevant to worry about death by lightning, shark, or piano.
Strange Maps #1041
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Measuring a person's movements and poses, smart clothes could be used for athletic training, rehabilitation, or health-monitoring.
In recent years there have been exciting breakthroughs in wearable technologies, like smartwatches that can monitor your breathing and blood oxygen levels.
But what about a wearable that can detect how you move as you do a physical activity or play a sport, and could potentially even offer feedback on how to improve your technique?
And, as a major bonus, what if the wearable were something you'd actually already be wearing, like a shirt of a pair of socks?
That's the idea behind a new set of MIT-designed clothing that use special fibers to sense a person's movement via touch. Among other things, the researchers showed that their clothes can actually determine things like if someone is sitting, walking, or doing particular poses.
The group from MIT's Computer Science and Artificial Intelligence Lab (CSAIL) says that their clothes could be used for athletic training and rehabilitation. With patients' permission, they could even help passively monitor the health of residents in assisted-care facilities and determine if, for example, someone has fallen or is unconscious.
The researchers have developed a range of prototypes, from socks and gloves to a full vest. The team's "tactile electronics" use a mix of more typical textile fibers alongside a small amount of custom-made functional fibers that sense pressure from the person wearing the garment.
According to CSAIL graduate student Yiyue Luo, a key advantage of the team's design is that, unlike many existing wearable electronics, theirs can be incorporated into traditional large-scale clothing production. The machine-knitted tactile textiles are soft, stretchable, breathable, and can take a wide range of forms.
"Traditionally it's been hard to develop a mass-production wearable that provides high-accuracy data across a large number of sensors," says Luo, lead author on a new paper about the project that is appearing in this month's edition of Nature Electronics. "When you manufacture lots of sensor arrays, some of them will not work and some of them will work worse than others, so we developed a self-correcting mechanism that uses a self-supervised machine learning algorithm to recognize and adjust when certain sensors in the design are off-base."
The team's clothes have a range of capabilities. Their socks predict motion by looking at how different sequences of tactile footprints correlate to different poses as the user transitions from one pose to another. The full-sized vest can also detect the wearers' pose, activity, and the texture of the contacted surfaces.
The authors imagine a coach using the sensor to analyze people's postures and give suggestions on improvement. It could also be used by an experienced athlete to record their posture so that beginners can learn from them. In the long term, they even imagine that robots could be trained to learn how to do different activities using data from the wearables.
"Imagine robots that are no longer tactilely blind, and that have 'skins' that can provide tactile sensing just like we have as humans," says corresponding author Wan Shou, a postdoc at CSAIL. "Clothing with high-resolution tactile sensing opens up a lot of exciting new application areas for researchers to explore in the years to come."
The paper was co-written by MIT professors Antonio Torralba, Wojciech Matusik, and Tomás Palacios, alongside PhD students Yunzhu Li, Pratyusha Sharma, and Beichen Li; postdoc Kui Wu; and research engineer Michael Foshey.
The work was partially funded by Toyota Research Institute.