The Critical Brain Hypothesis – what it is and what it means for your way of thinking and meditation

Consider a stringed instrument. Tighten the strings too much – poor sound. Too loose – poor sound. There is a need to be not too tight, not too loose. Well tuned.

In meditation we often use this analogy to remind ourselves to concentrate in the same way. Not so intense we end up with a headache. Not so slack we fall asleep. Just right...

Now research in neuroscience is pointing to this same need for optimal brain function – not too much activity, not too little; and this has significance for how we think, how we contemplate and how we meditate. 

So this week we investigate the fascinating world of the critical brain hypothesis. And a gentle warning, the brain criticality hypothesis is one of the most focused and controversial topics in current neuroscience and biophysics; and also, it may be one of the more useful ones, but first

    Thought for the day

          In an age of constant movement

          Nothing is so urgent

          As sitting still

                          Pico Iyer

Notice what happens with your thoughts. 

Some seem inconsequential and come and go with no lasting memory or consequence. Effectively, we could say they just die out.

Other thoughts can be so strong they precipitate an avalanche of mental activity. When this happens we can feel overwhelmed. When this hyper-activity persists, we could easily get into over-thinking and head towards anxiety, or start to feel overloaded, burnout and drop into depression.

The critical brain hypothesis suggests the brain operates at its best in that place of balance between order and chaos, between under and over activity. In this critical state, neural networks balance on a fine line—activity does not simply fade into nothing, nor does it spiral into uncontrolled excitation. In this state of being “in tune”, our mind is in the ideal state to maximize its capacity to process, store, and transmit information. 

In this ideal state, our mind:

1. Is poised to maintain the widest range or stable states that are vital for both short-term memory and complex computation.

2. Enables different parts of the brain to communicate and synchronize.

3. Is suitably sensitive and responsive to new sensory inputs without getting bogged down by locked-in, rigid states.

Scientists suggest this critical balance is maintained by the delicate tug-of-war between excitation (neurons turning each other on) and inhibition (neurons turning each other off). Through mechanisms like synaptic plasticity and homeostasis, the brain naturally tunes its connectivity to hover right in the "sweet spot". 

Modern neuroimaging models confirm the healthy brain maintains a state of near-criticality, subtly shifting its exact tuning depending on cognitive demands like perception and rest. 

However, for full disclosure, while current evidence does support it, the critical brain hypothesis may yet prove to be wrong, or incomplete. Either way, the understanding it provides is generating an avalanche of questions and answers that tell us much more about the brain — and computing generally — than we knew before.

So what does this theory imply for our thinking, contemplation and meditation?

For optimal value, we need to think in a calm, clear manner. Obviously... Not too excited. Not too deadened. Yet amidst all the pressures of modern life, amidst all the noise and distractions, how to manage being calm and clear.

My guess is you know... Meditation of course!

And when it comes to our meditation practice, this exciting new research confirms the age old wisdom, we need to focus in a way that is not too tight, not too loose. 

Remember the injunction: 25% mindfulness, 25% awareness, 50% spaciousness. It makes good sense!

And for our contemplation, this hypothesis adds more credence to the basic principle: think actively for a while on the question you are contemplating. 

Investigate the question actively with your thinking mind. 

Then let go of all effort and allow the space for insight to dawn. Then repeat. Focus. And let go. Focus. And let go. And repeat. The balance between effort and effortlessness.

My guess is we will be hearing more and more about this Critical Brain Hypothesis. It is wonderful (at least for those with a fixation on the need for “evidence”) when modern scientific research and theory aligns with age old wisdom. And hopefully interesting for all of us... Enjoy your practice. May it ever deepen...

NEXT MEDITATION RETREAT

DEEP NATURAL PEACE

A unique opportunity to explore the implications and practical application of the Critical Brain Hypothesis, while experiencing being guided into the deep natural peace and clarity of profound meditation.

3 Day Meditation Immersion with Ian Gawler
NOVEMBER 2026 – Friday 6th to Saturday the 8th - Yarra Junction

These days, many people have had some introduction to meditation and the power of the mind. Soon comes the realisation of the extraordinary depth and breadth of it all. And often we get a sense there is more to it …..   More to experience ..…

So while this retreat will include ample instruction, the focus will be upon direct experience; finding and immersing ourselves in the deep inner peace, the regenerative power and the clarity of our own stillness. And the balance between doing and being...

This process will be enhanced by being in the wonderful, peaceful and majestic forests of the Upper Yarra Valley, by being supported by the staff and amenities of the Gawler Foundation’s Living Centre, and guided by Ian and Ruth Gawler.

For details CLICK HERE

Deep Natural Peace – a visual essay of a meditation retreat

Rest, relaxation, regeneration. The deep, natural peace that comes with retreating from our daily life, joining with like-minded people and journeying inwards. And yes, this visual essay harks back to 2016, and I did stumble upon it while searching something else. However, it is so evocative and such a good descriptor for the coming long weekend meditation retreat November 6 - 8; here it is

Deep Natural Peace





                 This is the meditation












Then there is the Yarra Valley.

Remarkable natural beauty complemented by years of being tended by loving gardeners.

Then there is the Yarra Valley.
Remarkable natural beauty complemented by years of being tended by loving gardeners.





                   This is the forest











So this week, a celebration in photographs and a few words of this annual highlight of our calendar, Meditation in the Forest, but first

Thought for the day

   We are what we think.
   All that we are arises with our thoughts.
   With our thoughts we make the world.


   Speak or act with an impure mind
   And sorrow will follow you 
   As the wheel follows the ox that draws the cart.


   Speak or act with a pure mind
   And happiness will follow you 
   As your shadow, unshakeable.

                 The Buddha

So enough words...

      We gather at the 
      Yarra Valley Living Centre…

 Some of the locals remained nonplussed…














      Others somewhat indifferent…










But we gathered and discussed the mind and its workings… and meditation of course...

       Entered into the purpose built
        meditation sanctuary

         To meditate together regularly
        throughout the day…











   Extended the sitting into walking…

         Some also walk the labyrinth
          with its curious way
          of aiding contemplation…

Some just pause a while, and watched the river flow; the Little Yarra River that is…














  

      While all experienced the delight
      of sharing with like minds…













Very comfortable accommodation, either doubles with ensuites or more economical shared spaces…











   

              And the food!


                    Just what people expected!

                                                 :)








     But of course,
    fresh herbs from the magical herb garden...












Then more free time to reflect,
to regenerate,
to experience the peace...

and watch the river flow by some more...











       Rounded off by the wisdom of a tree

                  












         With a great group of people!!!














                       Deep, natural peace

NEXT MEDITATION RETREAT

DEEP NATURAL PEACE
A unique opportunity to experience the deep natural peace and clarity of profound meditation

3 Day Meditation Immersion with Ian Gawler
NOVEMBER 2026 – Friday 6th to Saturday the 8th - Yarra Junction

These days, many people have had some introduction to meditation and the power of the mind. Soon comes the realisation of the extraordinary depth and breadth of it all. And often we get a sense there is more to it …..   More to experience ..…

So while this retreat will include ample instruction, the focus will be upon direct experience; finding and immersing ourselves in the deep inner peace, the regenerative power and the clarity of our own stillness.

This process will be enhanced by being in the wonderful, peaceful and majestic forests of the Upper Yarra Valley, by being supported by the staff and amenities of the Gawler Foundation’s Living Centre, and guided by Ian and Ruth Gawler.

For details CLICK HERE

 

Positive thinking – one prerequisite and two key techniques that get things done

How nice it would be if I could meditate more often. How nice it would be if I could eat better. Exercise more. Drink less. Be kinder...

I am definitely going to meditate more often. I am definitely going to eat better. Exercise more. Drink less. Be kinder...

Two paragraphs. Two simple demonstrations of the differences between aspiration and intention. 

Aspiration is the wish to do something. “Wouldn’t it be nice if I could...”

Intention is all about how much energy you are prepared to put into doing whatever you set your mind on. “I am definitely going to do all I can to accomplish... “

Positive thinking. We all value it and know its importance in every aspect of our lives. And for it to work for us, there is an essential pre-requisite, and then two powerful ways I know that explain how to “do it”, but first

Thought for the day

Until one is committed, there is hesitancy, 

The chance to draw back, always ineffectiveness. 

Concerning all acts of initiative and creation, 

There is one elementary truth 

The ignorance of which kills countless ideas and splendid plans: 

That the moment one definitely commits oneself, 

Then providence moves too.


All sorts of things occur to help one 

That would never otherwise have occurred. 

A whole stream of events issues from the decision, 

Raising in one's favour all manner 


Of unforeseen incidents, meetings and material assistance 

Which no man could have dreamed would have come his way.

William Murray


NOTE This whole quote is often attributed to Johann Wolfgang von Goethe, however, it was actually written by Murray at the start of the 1961 Scottish Himalayan Expedition.

I have learned a deep respect for one of Goethe's couplets:


“Whatever you can do or dream you can, begin it. 

Boldness has genius, power and magic in it. Begin it now.”

The crucial starting point – advancing from aspiration to intention

Aspiration. 

We say: “I hope it will happen.” “It would be nice it will happen.” “With a bit of luck it might happen...” Aspiration is an important starting point – it is where a good idea begins to formulate. However, if it remains at that level, whether it happens or not is probably more to do with chance than Positive Thinking. 
To get things done we need a strong intention.

My take on positive thinking is that it is all to do with understanding how our thinking mind works, and using it intelligently. 

The Oxford dictionary defines mind as being “the seat of perception, thinking, volition and feeling”. 

A very instructive definition. 

Now, we hear a good deal about perception, thinking and feeling. 

But then there is volition. 

Do not hear much about that! 

Volition is our will, our determination, our resolve – our intention. Without it nothing gets done. Without it we are left vulnerable to all sorts of outer and inner conflicts.

With our volition active, with our resolve in hand, there is clarity, there is commitment and confidence. With resolve there is the energy to follow through amidst all manner of challenges, obstacles, successes and failures; there is the energy to accomplish just about anything. Resolve. Volition. Intention.

Now the Positive Thinking techniques 

There are two useful ways of explaining how to put positive thinking into action. 

My own preference 

Three Principles of Positive Thinking:

1. Have a clear goal

2. Do whatever it takes (to accomplish that goal)

3. Choose to enjoy doing it.

The other that is often used in sporting and business circles is more instructive when it comes to resolve. 

This approach is based upon clarifying 4 steps:

The Four Steps of Positive Thinking: 

What, Why, How and How much? 

What do you intend to do? 

Why do you intend to do it? 

How do you intend to do it? 

How much do you want to do it?

This last point is the key to resolve. How much do you want to do something? Is this a casual business? If it happens it would be nice, or if not, no big deal? 

Or is this endeavour a matter of life and death? 

I must say over the years it has amazed me to observe the number of people who when faced with a life threatening condition like cancer remain casual. Others are more like how I was when acutely ill 50 years ago; my recovery was based on a life or death commitment. 

My resolve, my strong intention, was that during my recovery nothing was more important than getting well. Everything I did for several years had to satisfy the basic question - is this good for my health? My recovery? Of course that included having fun, but it also made it easy to fore-go many things, and to do stuff that was not always as “easy” as it may have seemed on the surface.

I have seen this same level of intention in business, in study, in sport, in music and in the intention to become a better person. A strong intention is the secret to positive thinking, to bringing into reality our good aspirations.

So how important are the things you aspire to? 

How strong is your resolve, your intention???

Finally, the Dalai Lama has something useful to say on this: 

“If an individual were to make conscious intention to live his or her life with a sense of purpose, live it in a good way, then the ripple effect of that really spreads. First, from the individual to the family, then to the community… and so on. This is how society gets changed and effected.

“When we talk about the transformation of society, the transformation really has to start from the individual, from inside to outwards.”

More details 

My book : The Mind that Changes Everything

Download: Mind Training - Using the Power of your Mind

Join us on the Meditation Community - an inclusive, online space to learn, practice and deepen your meditation with daily live guided practices and much more...

What to do when your meditation is not working - Four real possibilities

Let’s face it. Meditation is wonderful, yet there are times when it can seem to be overwhelmed. So much noise around us these days. So many distractions; discord, divisions, uncertainty... Internationally, locally, within workplaces and schools, families and friends. Often it does seem we are caught up in some sort of wild storm.

So this was the motivation to present the latest online workshop coming soon - this Thursday 18th June 7.30 – 9.00pm AEST, and to write something more about what we can do to regain the peace and clarity meditation really does offer, but first

 

  Thought for the day

Somebody once went to interview His Holiness Dalai Lama. 

On the way they saw somebody beating a mangy dog, 

And they told this story to him 

While asking what compassion was about. 

He said “True compassion is when you can feel 

As much empathy, compassion and love 

For the person who was beating the dog 

As you do for the dog itself.”

So when it feels like the storm is raging – either around about us outside, or within our own mind – we need something strong enough to cut through all the noise and distractions; something strong enough it will enable us to regain that inner peace and clarity.

Happily, there is something that strong; something that has proven reliable for many, many people. 

The key principle is the use of concentration, and more specifically, mindfulness. We very deliberately chose to focus our full attention on one particular thing. By doing so, by focusing our attention, there is no room to think of anything else. Our mind becomes fully preoccupied with what we concentrate upon. And then we let go of any commentary or judgement; and the practice becomes mindfulness. 

As we do this, the mind reliably settles, we experience a moment of peace; and then we extend that. We extend it both in our formal practice, and we use the same principle to carry the peace and clarity into our daily lives. Easy in theory, and it works in practice!

Now, when it comes to the practical question of how do we actually do this, the answer is relatively simple. 

We have a choice of 4 key techniques. 

The recommendation is to experiment with each one of them until you decide which is the best fit for you.

Then practice that technique until you become really familiar with it. 

That will provide you with a reliable “go to” technique in times of need; or you may find it helpful to use this technique as a regular part of your practice. 

Here are the four techniques; they are all simple yet profound, and for those attending the workshop, I will provide more details and guide the practice of each one:

1. Counting the Breath. Here you count the outbreath in cycles of ten. If you lose count or become distracted, you simply come back to one and start again. This exercise, along with others, is on my download Deepening Your Meditation. Here, I am accompanied by Marshall Whyler, a world-renowned didgeridoo player from the Northern Territory. 

Marshall uses the deep, melodic and meditative sounds of this ancient instrument to add another dimension to the practice. This makes for a profound technique that focuses concentration using mindfulness of sound. https://www.iangawlerwebstore.com/product/deepening-your-meditation-digital/ 

2. Focus upon an object. Here we recommend a candle or an object that inspires you. Have the object about .5 to 1.0m away and a bit below eye level. Then give the object your full attention.

3. Use a Mantra. Here you say quietly to yourself on the in-breathe, as you imagine breathing it in – Peace; then on the out-breathe – Love.

4. Guided Imagery. Here we imagine a place where we feel particularly peaceful and comfortable – either a place we have been to before, or an imaginary place. We imagine we are in this place, and rest quietly... 

A similar exercise, The Journey of Transformation is available as a download, or as a recording on The Meditation Community, free to members.

https://www.iangawlerwebstore.com/product/mind-body-medicine-cd/ 

The Meditation Community: https://www.skool.com/themeditationcommunity 

Join me for the workshop - Thursday 18th June 2026, 7.30 - 9.00pm AEST. 

CLICK HERE :)

The recording of the workshop will be available to Premium Members of The Meditation Community.

Wishing you a steady deepening of your meditation practice, along with a long and happy life...

 

Meditation’s 5 Key Offerings – the purpose and hallmarks of Mindfulness-Based Stillness Meditation (MBSM) and a reminder of the June retreat

Meditation research is showing positive benefits for just about everything that is investigated. From stress management, to building compassion and insight; all these “contemporary” uses are place amidst meditation’s traditional use on the spiritual path to enlightenment.

Certainly many these days are very happy to gain the immediate health and wellbeing benefits; the spiritual path has the potential to be more demanding and arduous, albeit even more rewarding in the long run.

But what are the 5 main purposes and hallmarks of meditation? And how are they contained within the style of practice we call Mindfulness-Based Stillness Meditation (MBSM)? 

This post we investigate and clarify, but first

   Thought for the day

The ultimate purpose of meditation 

Is liberation from samsara, 

The cycle of death and rebirth. 

But if enlightenment is a step too far, 

Meditation can at least help us 

To heal the bridge between our head and heart.

If we are living in a nightmare, 

At least we try and turn it into a healthy dream.

We are still asleep, 

We have not become awakened like Buddha, 

But at least we are no longer in a nightmare.

                             Tsoknyi Rinpoche

The purpose and hallmarks of Mindfulness-Based Stillness Meditation (MBSM) - that contain the 5 key offerings of meditation:

MBSM has 5 steps; one for each key offering. Each of these steps has a purpose; each has a hallmark that indicates we have really “got it”. Here they are:

Step 1: Preparation – is all about creating the circumstances in which we feel comfortable to be our own authentic selves and to fully accept where we are at.

The hallmark of Preparation is being content to leave things as they are.

Step 2: Relaxation – is all about developing a beautiful relationship with your own body.

The hallmark of Relaxation is feeling comfortable in your own skin.

Step 3: Mindfulness – is all about how you engage with your life.

The hallmark of mindfulness is giving your full attention to whatever it is you are doing.

Step 4: Awareness – is all about recognizing truth.

The hallmark of awareness is consistently making choices that work best for you and for others.

Step 5: Stillness – is all about developing the View – our direct experience of truth; how we perceive it and how we live it.

The hallmark of Stillness is living joyfully; informed by a constant awareness of the truth of interdependence, impermanence (and constant change), and multiplicity.

And that is it...

And it is these steps we will investigate and practice during the next meditation retreat: The Heart and Essence of Meditation: 7 days in the glorious Yarra Valley June 7 – 13. Still a couple of vacancies... 

Also coming soon - Finding Peace Amidst the Storm - an important workshop that can help you transform the outer chaos into inner peace. Join me for this experiential workshop that will highlight the 2 most reliable meditation-based techniques proven to reduce stress and anxiety. Learn to read your own warning signs, learn reliable antidotes. Time for questions and discussion. 

Thursday 17June 7.30pm AEDT. Book here:

 COMING EVENTS

Is this your time? Your time for a deeper dive into the experience of a meditation retreat – some time out for you - the heart and essence of meditation? 

Seven day Meditation Retreat – The Heart and Essence of Meditation

June 7 – 13 

Everything about this retreat has been designed for experiencing what meditation has to offer more directly, more fully. Take time out, leave behind the activities and concerns of daily life and enter into an environment that supports the process of deepening the direct, inner experience. A gentle blend of teachings, guided practices, contemplation, optional yoga, and more... This retreat will offer the culmination of all the study, practice and teaching of meditation with which I have been engaged these past 50 years.

Apply here

Three day Meditation Retreat - Deep Natural Peace

November 6 - 8

A moment’s peace. Deep natural peace. Sometimes we just need some time out. Time to step back. Slow down. Reconnect with the practice. Be in nature. Reconnect with our selves. Be refreshed. Experience Deep Natural Peace.

The retreat and trainings are all held amidst the natural beauty and serenity of the Upper Yarra Valley       at the delightful Yarra Valley Living Centre.

Apply here

So is this your time?