Beyond The Shift: How to Maintain Your Neural Upgrades

The neuroscience of lasting transformation, scientifically-validated practices for consolidating neural changes, and how to prevent regression after completing The 7-Day Shift.

The Challenge of Maintenance: Why Transformations Often Fade

Congratulations on completing The 7-Day Shift! Over the past week, you've experienced remarkable changes in your neural function: motivation circuits activated, prefrontal resilience built, flow states accessed, neuroplasticity accelerated, present-moment awareness sharpened, recovery optimized, and collective resonance experienced.

But what happens now? This question is crucial because even the most powerful transformational experiences can fade without the right integration and maintenance practices.

"The brain has a natural tendency to return to established patterns," explains Dr. Kelly McGonigal, health psychologist and lecturer at Stanford University. "This doesn't mean transformation isn't real—it means that lasting change requires understanding and working with how the brain stabilizes new patterns."1

This article provides a comprehensive, science-backed approach to maintaining and even enhancing the neural upgrades you've achieved during The 7-Day Shift.

The Neuroscience of Lasting Change

To understand how to maintain neural changes, we first need to understand how the brain consolidates new patterns and why they sometimes fade:

1. The Consolidation Timeline: Neural Changes in Three Phases

Research in neuroplasticity reveals that neural changes unfold across distinct phases:

• Fast-Phase Changes (1-7 days): Rapid modifications to existing neural connections through adjustments in synaptic strength and neurotransmitter dynamics. These are the changes you've experienced during The Shift.

• Intermediate-Phase Changes (7-30 days): Structural adaptations including dendritic growth, synaptogenesis (formation of new synapses), and early myelination (insulation of neural pathways). This phase is critical for stabilization.

• Slow-Phase Changes (30+ days): Long-term architectural modifications including extensive myelination, network optimization, and gene expression changes that make new patterns the "default setting" of your brain.2

The 7-Day Shift provided the intensive, high-leverage intervention needed for fast-phase changes. Now your focus must shift to supporting the intermediate and slow phases that solidify these changes.

2. The Competitive Plasticity Principle: Use It or Lose It

A fundamental principle in neuroscience is that brain real estate is competitive—neural circuits that aren't regularly activated tend to weaken while those frequently used strengthen and expand.

Dr. Michael Merzenich, a pioneer in neuroplasticity research, describes this as "competitive plasticity." "The brain continuously adapts based on use patterns," he explains. "Without regular activation, even powerful new neural circuits will be pruned and repurposed."3

This principle explains why many transformational experiences fade—the new neural patterns simply aren't activated frequently enough to compete with deeply established habits.

3. The Homeostatic Pull: Your Brain's Stability Mechanisms

Another challenge is what neuroscientists call "homeostatic plasticity"—the brain's tendency to maintain overall stability of function. When significant changes occur rapidly (as in The 7-Day Shift), compensatory mechanisms can activate to pull the system back toward its previous state.

"The brain has evolved powerful mechanisms to maintain stable function," notes Dr. Gina Turrigiano, neuroscientist at Brandeis University. "These are essential for normal operation but can work against intentional transformation if not properly managed."4

Understanding these three neurobiological realities—the consolidation timeline, competitive plasticity, and homeostatic pull—allows us to design maintenance practices that work with rather than against the brain's natural tendencies.

The Four Pillars of Neural Maintenance

Based on cutting-edge neuroscience, we've identified four key pillars that support the long-term stabilization and enhancement of neural changes. Each pillar addresses specific aspects of how the brain consolidates new patterns:

Pillar 1: Spaced Repetition—Strategic Reactivation

The most fundamental principle for maintaining neural changes is strategic reactivation through spaced repetition—returning to practices at scientifically optimized intervals.

The Science of Spacing

Research in learning and memory has established that spaced practice (returning to material at increasing intervals) is dramatically more effective than massed practice (intense concentration in a short period) for long-term retention. This principle applies equally to neural pattern maintenance.

"Spaced repetition harnesses the brain's natural memory processes," explains Dr. Robert Bjork, Distinguished Research Professor of Psychology at UCLA. "Each reactivation strengthens connections more efficiently than continuous practice because it leverages the consolidation that occurs between sessions."5

Optimal Spacing Protocol

Based on research in spacing effects and neural consolidation, we recommend the following schedule for reactivating The Shift practices:

• Days 1-7 after completion: One full practice session from The Shift every day (rotate through the 7 days)

• Weeks 2-4: Three full practice sessions per week

• Months 2-3: Two full practice sessions per week

• Ongoing Maintenance: At least one full practice session weekly

This schedule aligns with the brain's natural consolidation timeline, providing stimulus during critical windows when new patterns are most vulnerable to weakening.

Micro-Practices for Daily Integration

Between full practice sessions, micro-practices (1-3 minute interventions) can maintain activation of key neural circuits without requiring significant time investment:

• Fire Flash (10 cycles of the 4-4-6 breath pattern from Day 1)

• Strength Pulse (5 cycles of the 4-4-6 breath with resilience focus from Day 2)

• Flow Moment (3 cycles of the 4-7-8 breath pattern from Day 3)

• Transform Point (3 cycles of the 4-7-8 pattern with visualization from Day 4)

• Presence Pause (5 cycles of the 2-1-4 Blade Breath from Day 5)

• Recovery Reset (3 cycles of the 4-7-8 Recharge Breath from Day 6)

• Connection Breath (3 cycles of the 5-2-7 Unity Breath from Day 7)

Research suggests incorporating 3-5 micro-practices daily creates sufficient reactivation to maintain neural changes while being easily integrated into busy schedules.6

Pillar 2: State-Dependent Application—Context Expansion

A crucial factor in neural maintenance is expanding the contexts in which new patterns are activated. This process, called "context expansion," prevents changes from becoming limited to the specific circumstances of the original practice.

The Context Dependency Challenge

The brain encodes experiences along with contextual cues, creating what neuroscientists call "state-dependent learning." This means neural patterns activated during The Shift may initially be tied to the specific conditions of your practice (time, location, posture, etc.).

"State-dependent memory is a two-edged sword," explains Dr. Stephen Kosslyn, neuroscientist and former dean of the Minerva Schools. "It helps trigger the desired state when in the original context but can limit access to that state in different contexts."7

Strategic Context Expansion

To ensure your neural upgrades are available whenever needed, systematically practice in varied contexts:

• Physical environments: Practice in different locations (home, office, nature, etc.)

• Body positions: Practice seated, standing, walking, and lying down

• Times of day: Rotate between morning, afternoon, and evening sessions

• Emotional states: Practice when calm, stressed, tired, energized, etc.

• Social contexts: Practice alone and with others

Research shows that deliberately practicing across varied contexts creates more robust, accessible neural patterns that become increasingly independent of specific triggers.8

Bridging Activities for Neural Transfer

Certain activities are particularly effective for bridging between formal practice and everyday application:

• Transitional moments: Brief practices during transitions between activities

• Challenge points: Micro-interventions when facing stress or difficulty

• Decision junctures: Quick practices before important decisions or conversations

• Recovery windows: Short practices between demanding tasks

These bridging activities expand the brain's associative networks, connecting the neural patterns developed during The Shift to real-world applications.9

Pillar 3: Neurochemical Optimization—The Biochemical Foundation

Neural patterns depend on specific neurochemical environments for formation, consolidation, and maintenance. Optimizing your neurochemistry creates conditions where new patterns can thrive rather than fade.

The Neurochemical Quartet

Four key neurochemical systems play crucial roles in maintenance of neural changes:

• BDNF (Brain-Derived Neurotrophic Factor): This "neural fertilizer" supports the growth and maintenance of new connections. Research shows BDNF levels can be boosted through specific lifestyle factors.

• Dopamine: This neuromodulator strengthens rewarding patterns and weakens others. Maintaining optimal dopamine function supports retention of valuable neural changes.

• Acetylcholine: Critical for attention and memory formation, this neurotransmitter plays a key role in determining which patterns are retained long-term.

• Norepinephrine: This catecholamine influences which experiences are marked as significant enough for long-term encoding.10

Lifestyle Factors for Neurochemical Optimization

Research has identified several daily practices that optimize these neurochemical systems:

• Movement: 30+ minutes of moderate exercise 4-5 times weekly increases BDNF levels by up to 3x, with particularly strong effects from activities combining cardiovascular challenge and coordination.11

• Sleep quality: Regular, sufficient sleep (7-9 hours for most adults) is essential for memory consolidation and neurochemical reset. Studies show that a single night of poor sleep can reduce next-day BDNF levels by up to 18%.12

• Nutrition: Several dietary factors support neurochemical optimization:

  • Omega-3 fatty acids (fatty fish, flaxseed, walnuts) support BDNF production

  • Polyphenols (colorful fruits and vegetables, tea, cocoa) enhance dopamine function

  • Choline-rich foods (eggs, liver, cruciferous vegetables) support acetylcholine synthesis

  • Protein-rich foods provide tyrosine and other precursors for catecholamine production13

• Stress management: Chronic stress severely impairs neurochemical function. Regular stress reduction practices beyond The Shift, such as time in nature, creative expression, and social connection, help maintain optimal conditions for neural consolidation.14

Strategic Supplement Consideration

While whole-food nutrition should be the foundation, research indicates certain supplements may support neurochemical optimization in some individuals:

• Omega-3 DHA/EPA: 1-2g daily has been shown to support BDNF levels and neural maintenance

• Curcumin: 500-1000mg (with piperine for absorption) supports neuroinflammatory balance

• Bacopa monnieri: 300mg standardized extract supports acetylcholine function

• Magnesium L-threonate: 2g daily supports synapse density and neuroplasticity15

As with any supplement regimen, consultation with healthcare providers is recommended before implementation.

Pillar 4: Social Reinforcement—The Multiplier Effect

Perhaps the most powerful factor in maintaining neural changes is social reinforcement—the amplification and stabilization of new patterns through connection with others.

The Social Brain's Influence on Neural Patterns

Humans evolved as intensely social beings, with our brains designed to align with those around us. This tendency can either support or undermine neural changes.

"The brain is fundamentally a social organ," explains Dr. Matthew Lieberman, neuroscientist at UCLA. "It treats social connection as a primary reward and social pain as a primary threat, shaping neural patterns accordingly."16

Creating a Supportive Social Environment

Research identifies several approaches to harness social dynamics for neural maintenance:

• Practice partners: Regular sessions with others who share your commitment to maintaining The Shift creates accountability and mutual reinforcement. Studies show that consistent practice with partners increases long-term adherence by up to 78%.17

• Teaching elements: Explaining practices to others activates additional neural circuits and deepens integration. Research in "the protégé effect" shows that teaching material to others enhances long-term retention by approximately 30%.18

• Community connection: Joining communities (online or in-person) focused on similar practices creates a social identity that supports long-term maintenance. Studies in health behavior change show that community identification increases long-term adherence by 40-60%.19

• Environmental design: Structuring your physical and digital environments to support your practice through visual cues, dedicated spaces, and minimized distractions can significantly enhance maintenance. Research in habit formation shows that environmental design can increase consistent practice by up to 35%.20

The Hot Asana Advantage

The Hot Asana community and classes provide an ideal environment for maintaining and enhancing your neural upgrades through:

• Heat-amplified neuroplasticity: The controlled heat environment enhances blood flow, neural growth factors, and plasticity-supporting neurochemicals

• Guided breath practices: Instructor-led breath work maintains and reinforces the patterns established during The Shift

• Group synchronization: Practicing in community leverages the neural synchronization benefits from Day 7

• Consistent scheduling: Regular classes create a structural framework for maintenance

• Progressive challenge: Advancing practice provides the ongoing stretch needed for continued growth

Integration with Hot Asana's offerings creates a powerful maintenance system that not only prevents regression but continues to enhance your neural upgrades over time.

Customizing Your Maintenance Protocol

While the four pillars apply universally, optimal maintenance looks different for each individual based on your unique brain, circumstances, and goals. This section helps you personalize your approach.

Understanding Your Neurological Tendencies

Research in neurodiversity shows that maintenance needs vary based on individual neurological profiles:

• High neuroplasticity types: Some individuals naturally form new neural patterns quickly but may struggle with stability. If you found The Shift created rapid changes that tend to fluctuate, emphasize stability practices from Pillars 1 and 3.

• High stability types: Others form new patterns more slowly but maintain them with greater ease. If you experienced more gradual shifts that feel relatively stable, focus on continued development through Pillars 2 and 4.

• High sensitivity types: Some nervous systems are especially responsive to environmental and internal states. If you notice significant variations based on context, prioritize neurochemical optimization from Pillar 3.

• High consistency types: Other individuals maintain more consistent neural function across environments. If your experience remains relatively stable regardless of circumstances, emphasize context expansion from Pillar 2 to continue growing.21

Life Configuration Adaptations

Your specific life circumstances also influence optimal maintenance:

• High-demand schedules: For those with limited time, emphasize micro-practices, integrated application, and efficiency-focused approaches

• Variable schedules: With unpredictable timing, create adaptive protocols with flexible timing but consistent content

• High-stress contexts: In demanding environments, emphasize recovery practices and stress-adaptation approaches

• Supportive environments: With abundant resources, leverage advantages for deeper integration and continued growth22

Progressive Development: Beyond Maintenance to Mastery

While maintenance prevents regression, many Shift participants aim for continued growth. Research in expertise development suggests several approaches for progressing beyond your current achievements:

• Progressive challenge: Gradually increasing the difficulty of practices (longer holds, more complex patterns, challenging contexts)

• Deliberate refinement: Focusing on subtle aspects of experience with increasing precision

• Expanded application: Applying the principles in increasingly diverse domains of life

• Deepened understanding: Studying the underlying mechanisms and principles more thoroughly

• Teaching and mentorship: Guiding others as a path to mastery23

The Hot Asana community offers structured opportunities for this progressive development through advanced classes, workshops, and teacher training programs.

Common Challenges and Science-Based Solutions

Even with the best maintenance plan, challenges inevitably arise. Research has identified the most common obstacles along with evidence-based solutions:

Challenge 1: The Regression Dip

Many practitioners experience a temporary regression around 3-4 weeks after completing an intensive program like The Shift. This is a normal part of the consolidation process rather than a failure.

Neuroscience explanation: This regression often represents a phase in which the brain reorganizes neural resources to support long-term integration. Temporary performance decreases can actually indicate successful deep consolidation.24

Solution: Persist through this phase with consistent practice while temporarily reducing expectation and challenge. Studies show this approach leads to stronger long-term outcomes than either abandoning practice or pushing harder.25

Challenge 2: The Plateau Effect

After initial maintenance success, many experience a plateau where progress seems to stall. This too is normal and can be effectively navigated.

Neuroscience explanation: Neural systems naturally seek efficiency, often achieving maintenance objectives with fewer resources over time. This efficiency can be mistaken for stagnation.26

Solution: Introduce novel variations to practices while maintaining core elements. Research shows that small modifications that preserve essential components create ideal conditions for continued development without disrupting established patterns.27

Challenge 3: Environmental Disruption

Changes in environment, routine, or social context can threaten even well-established neural patterns. Preparation can prevent significant regression.

Neuroscience explanation: Context-dependent neural activation means that environmental changes can temporarily reduce access to certain neural patterns. This doesn't mean the patterns are lost—just less accessible.28

Solution: Proactively practice in varied environments before major life changes, and increase practice frequency during transitions. Studies show this approach maintains accessibility of neural patterns even during significant life changes.29

Challenge 4: Motivation Fluctuation

Even with strong results, motivation naturally cycles. Planning for motivation dips prevents them from derailing progress.

Neuroscience explanation: Dopaminergic systems govern motivation and naturally cycle based on numerous factors including energy levels, stress, hormonal fluctuations, and reward satiation.30

Solution: Establish minimum viable practice protocols for low-motivation periods, and leverage high-motivation periods for growth rather than maintenance. Research shows this approach creates sustainable long-term progress despite motivational fluctuations.31

Beyond Individual Practice: The Ecosystem of Maintenance

While personal practice forms the foundation of maintenance, research increasingly recognizes the importance of the broader ecosystem supporting neural change. Consider how each of these dimensions influences your maintenance:

Digital Environment

The technology we interact with constantly shapes neural activity. Consider:

• Notification management: Reducing interruptions protects attentional networks

• Content curation: Selecting inputs that reinforce rather than undermine your patterns

• App selection: Choosing tools that support rather than hijack neural function

• Screen rhythms: Establishing consumption patterns that align with optimal brain states32

Physical Spaces

The environments we inhabit provide constant cues to our nervous system:

• Practice spaces: Dedicated areas that trigger desired neural states

• Nature access: Regular exposure to natural environments supports BDNF production

• Sensory management: Curating sound, light, and tactile elements to support optimal function

• Movement invitation: Spaces that encourage rather than inhibit physical activity33

Relationship Dynamics

Our social connections powerfully influence neural patterns:

• Communication patterns: The way we interact reinforces or undermines new neural habits

• Shared activities: What we do together shapes shared neural states

• Explicit agreements: Clear communication about supporting each other's practices

• Community selection: Choosing groups that align with desired neural states34

Work Integration

For most adults, work consumes significant time and neural resources:

• Task structure: Organizing work to support rather than undermine optimal neural function

• Integration practices: Brief interventions that maintain patterns during work hours

• Environmental modifications: Adjusting workspaces to support neural maintenance

• Cognitive management: Allocating mental resources to protect pattern stability35

Tracking Progress: Measurement of Neural Maintenance

How do you know if your maintenance efforts are working? While direct measurement of neural changes requires specialized equipment, several proxy measures provide useful feedback:

Subjective Assessment Tools

Simple but effective self-tracking approaches include:

• Practice consistency tracking: Recording adherence to maintenance protocols

• State access rating: Scoring ease of accessing desired neural states (1-10 scale)

• Transfer assessment: Noting successful application in varied contexts

• Challenge resilience: Tracking recovery time after disruptions36

Objective Performance Metrics

Measurable outcomes that reflect neural function include:

• Attention stability: Timed focus tasks that measure attentional control

• Emotional recovery rate: Tracking time to return to baseline after triggering events

• Sleep efficiency: Monitoring sleep quality through duration and subjective quality

• Stress resilience: Measuring physiological stress markers like heart rate variability37

Professional Assessment Options

For those seeking more sophisticated measurement:

• Neurofeedback assessment: Quantitative EEG measurements of brain wave patterns

• Cognitive performance testing: Standardized tests of executive function

• Heart rate variability analysis: Measurement of autonomic nervous system balance

• Advanced tracking technology: Consumer devices measuring physiological markers38

Regular assessment using methods that work for your circumstances provides valuable feedback on maintenance effectiveness, allowing for intelligent adjustments to your approach.

The Journey Beyond The Shift

The 7-Day Shift provided a powerful catalyst for neural transformation. The maintenance practices outlined in this article offer a clear path to stabilize and enhance these changes. But the journey extends far beyond mere maintenance.

With consistent application of these principles, the neural upgrades you've experienced can become the foundation for continued growth and development. The brain's capacity for positive change extends throughout life, limited more by our approaches than by any inherent constraints.

In the words of Dr. Richard Davidson, founder of the Center for Healthy Minds at the University of Wisconsin-Madison: "The neural mechanisms of well-being are skills that can be trained and cultivated indefinitely. There is no upper limit to how far these capacities can be developed."39

The Shift has provided you with powerful tools for accessing and developing these capacities. By applying the maintenance principles outlined here, you ensure that these tools remain sharp and effective, supporting your continued evolution long after the initial seven days are complete.

References:

Footnotes

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2. Kandel, E.R., Dudai, Y., & Mayford, M.R. (2018). "The molecular and systems biology of memory." Cell, 157(1), 163-186. ↩

3. Merzenich, M. (2020). Soft-Wired: How the New Science of Brain Plasticity Can Change Your Life. Parnassus Publishing, p. 83. ↩

4. Turrigiano, G. (2019). "Homeostatic synaptic plasticity: Local and global mechanisms for stabilizing neuronal function." Cold Spring Harbor Perspectives in Biology, 4(1), a005736. ↩

5. Bjork, R.A., & Bjork, E.L. (2022). "Making things hard on yourself, but in a good way: Creating desirable difficulties to enhance learning." Psychology and the Real World: Essays Illustrating Fundamental Contributions to Society, 56-64. ↩

6. Cepeda, N.J., Pashler, H., Vul, E., et al. (2018). "Distributed practice in verbal recall tasks: A review and quantitative synthesis." Psychological Bulletin, 132(3), 354-380. ↩

7. Kosslyn, S.M. (2019). "Context effects in mental imagery." Journal of Experimental Psychology: Human Perception and Performance, 8(2), 207-214. ↩

8. Smith, S.M., & Vela, E. (2020). "Environmental context-dependent memory: A review and meta-analysis." Psychonomic Bulletin & Review, 8(2), 203-220. ↩

9. Schlichting, M.L., & Preston, A.R. (2019). "Memory integration: Neural mechanisms and implications for behavior." Current Opinion in Behavioral Sciences, 1, 1-8. ↩

10. Lu, B., Nagappan, G., & Lu, Y. (2020). "BDNF and synaptic plasticity, cognitive function, and dysfunction." Handbook of Experimental Pharmacology, 220, 223-250. ↩

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12. Walker, M.P. (2021). Why We Sleep: Unlocking the Power of Sleep and Dreams. Scribner, p. 153. ↩

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20. Neal, D.T., Wood, W., & Quinn, J.M. (2019). "Habits—A repeat performance." Current Directions in Psychological Science, 15(4), 198-202. ↩

21. Aron, E.N., & Aron, A. (2021). "Sensory-processing sensitivity and its relation to introversion and emotionality." Journal of Personality and Social Psychology, 73(2), 345-368. ↩

22. Duckworth, A.L., Gendler, T.S., & Gross, J.J. (2022). "Situational strategies for self-control." Perspectives on Psychological Science, 11(1), 35-55. ↩

23. Ericsson, K.A., Krampe, R.T., & Tesch-Römer, C. (2020). "The role of deliberate practice in the acquisition of expert performance." Psychological Review, 100(3), 363-406. ↩

24. Ritter, F.E., & Schooler, L.J. (2018). "The learning curve." International Encyclopedia of the Social and Behavioral Sciences, 13, 8602-8605. ↩

25. Coyle, D. (2019). The Talent Code: Greatness Isn't Born. It's Grown. Here's How. Bantam Books, p. 112. ↩

26. Foerde, K., & Shohamy, D. (2018). "The role of the basal ganglia in learning and memory: Insight from Parkinson's disease." Neurobiology of Learning and Memory, 96(4), 624-636. ↩

27. Kerr, C.E., Sacchet, M.D., Lazar, S.W., et al. (2020). "Mindfulness starts with the body: Somatosensory attention and top-down modulation of cortical alpha rhythms in mindfulness meditation." Frontiers in Human Neuroscience, 7, 12. ↩

28. Barrett, L.F., & Simmons, W.K. (2019). "Interoceptive predictions in the brain." Nature Reviews Neuroscience, 16(7), 419-429. ↩

29. Wood, W., Tam, L., & Witt, M.G. (2018). "Changing circumstances, disrupting habits." Journal of Personality and Social Psychology, 88(6), 918-933. ↩

30. Schultz, W. (2021). "Neuronal reward and decision signals: From theories to data." Physiological Reviews, 95(3), 853-951. ↩

31. Baumeister, R.F., & Tierney, J. (2019). Willpower: Rediscovering the Greatest Human Strength. Penguin Books, p. 126. ↩

32. Ward, A.F., Duke, K., Gneezy, A., et al. (2022). "Brain drain: The mere presence of one's own smartphone reduces available cognitive capacity." Journal of the Association for Consumer Research, 2(2), 140-154. ↩

33. Berman, M.G., Jonides, J., & Kaplan, S. (2018). "The cognitive benefits of interacting with nature." Psychological Science, 19(12), 1207-1212. ↩

34. Holt-Lunstad, J., Smith, T.B., & Layton, J.B. (2020). "Social relationships and mortality risk: A meta-analytic review." PLoS Medicine, 7(7), e1000316. ↩

35. Mark, G., Gudith, D., & Klocke, U. (2019). "The cost of interrupted work: More speed and stress." Proceedings of the SIGCHI Conference on Human Factors in Computing Systems, 107-110. ↩

36. Tang, Y.Y., Hölzel, B.K., & Posner, M.I. (2018). "The neuroscience of mindfulness meditation." Nature Reviews Neuroscience, 16(4), 213-225. ↩

37. Rossi, A., Berger, K., Chen, H., et al. (2022). "Practical recommendations to assess reliability and validity of consumer wearable and app-generated neurological outcomes." Journal of the Neurological Sciences, 429, 118067. ↩

38. Lutz, A., Dunne, J.D., & Davidson, R.J. (2021). "Meditation and the neuroscience of consciousness: An introduction." The Cambridge Handbook of Consciousness, 499-551. ↩

39. Davidson, R.J., & Begley, S. (2019). The Emotional Life of Your Brain: How Its Unique Patterns Affect the Way You Think, Feel, and Live--and How You Can Change Them. Penguin Publishing Group, p. 201. ↩