Are You Meta-Aware?

In this episode of Dharma Lab, Cortland Dahl and Richard Davidson unpack the difference between experiential fusion, being so absorbed in an experience that awareness narrows, and meta-awareness, the capacity to know what your mind is doing while you’re doing it. They explore why activities like movies, video games, rock climbing, Sudoku, and even doomscrolling can feel good in the moment, how they temporarily suppress the brain’s default mode, and why that does not necessarily translate into lasting change. They also discuss whether meta-awareness actually adds something to positive experiences, how it may increase cognitive and emotional flexibility, and a few simple ways to practice it in everyday life. Enjoy!

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Upcoming Events:

* From Doing to Being: Effortless Meditation & the Lost Art of Doing Less with Dr. Cortland Dahl and Kasumi Kato, October 9–11 at Omega Institute in Rhinebeck, NY. This is an independent Omega Institute program and is not affiliated with Dharma Lab. Learn more / register

* Quiet the Restless Mind — A gifted online week from Dharma Lab and ServiceSpace, November 15–21, exploring chronic stress and human flourishing through ancient wisdom and modern neuroscience, with leading contemplatives and researchers including Robert Sapolsky, Laurie Santos, Mingyur Rinpoche, Judson Brewer, Sharon Salzberg, Martin Picard, Cortland Dahl, and Richard Davidson.

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In This Episode:

00:00 Intro: Is It Good to Be Lost?01:17 Experiential Fusion vs. Meta-Awareness02:29 What Is Experiential Fusion?04:55 What Is Meta-Awareness?06:45 Why Being “Lost” Can Feel Good09:09 The Default Mode Network and Temporary Relief11:34 What Meta-Awareness Adds13:21 Flexibility, Attention, and the Ability to Disengage14:17 Responding Instead of Reacting16:53 Can Startle Reveal Meta-Awareness?19:39 Ancient Meditation Instructions for Meta-Awareness21:11 How to Practice Meta-Awareness in Daily Life

Written transcript for those who prefer to read:

00:00 Intro: Is It Good to Be Lost?