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emotional abilities. We begin with the insight that emotional intelligence is a collection of emotional skills and, like all skills, emotional skills are trainable. We created a course to train those skills. We feel that if we develop skills, behavioral issues automatically go away. For example, if a person acquires the ability to skillfully manage his own anger, then all his behavioral issues involving anger are “automagically” solved. Emotional skillfulness frees us from emotional compulsion. We create problems when we are compelled by emotions to act one way or another, but if we become so skillful with our emotions that we are no longer compelled, we can act in rational ways that are best for ourselves and everybody else.

      Emotional intelligence is trainable, even in adults. This claim is based on a fairly new branch of science known as “neuroplasticity.” The idea is that what we think, do, and pay attention to changes the structure and function of our brains. A very interesting example of this comes from drivers of traditional black cabs in London. To get a license to drive that cab, you need to navigate the twenty-five thousand streets of London and all its points of interest in your head. This is a difficult test that can take two to four years of intense training to prepare for. Research has shown that the part of the brain associated with memory and spatial navigation, the hippocampus, is bigger and more active in London cabbies than in the average person. More interestingly, the longer someone has been driving a cab in London, the larger and more active her hippocampus.⁹

      One very important implication of neuroplasticity is that we can intentionally change our brains with training. For example, research by my friend and fellow Search Inside Yourself teacher Philippe Goldin shows that after just sixteen sessions of cognitive-behavioral therapy (CBT), people with social anxiety disorder are able to increase activity in the parts of their brains associated with self-regulation, linguistic processing, and attention when working with their own negative self-beliefs.¹⁰ Think about it, if we can train our brains to overcome even serious emotional disorders, just imagine the possibility of using it to greatly improve the quality of our emotional lives. That is the promise of the science and practices described in these pages.

      A fascinating example of the application of neuroplasticity comes from the work led by Christopher deCharms.¹¹ DeCharms had people who suffer from chronic pain lie inside a magnetic resonance imaging (MRI) scanner and, using real-time functional magnetic resonance imaging (rtfMRI) technology, he showed each participant an image of a fire on a video screen. The greater the neural activity in the parts of their brains associated with their pain, the greater the fire became. By using that visual display, he could get people to learn to up- or down-regulate that brain activity and, with that ability, participants reported a corresponding decrease in their levels of pain. He calls this “neuroimaging therapy.”

      Brain. Trainable. Good.

      Train Attention

      How do we begin training emotional intelligence? We begin by training attention. This may seem a little counterintuitive at first. I mean, what does attention have to do with emotional skills?

      The answer is that a strong, stable, and perceptive attention that affords you calmness and clarity is the foundation upon which emotional intelligence is built. For example, self-awareness depends on being able to see ourselves objectively, and that requires the ability to examine our thoughts and emotions from a third-person perspective, not getting swept up in the emotion, not identifying with it, but just seeing it clearly and objectively. This requires a stable and clear, non-judging attention. Another example shows how attention relates to self-regulation. There is an ability called “response flexibility,” which is a fancy name for the ability to pause before you act. You experience a strong emotional stimulus, but instead of reacting immediately as you normally would (for example, giving the other driver the bird), you pause for a split second, and that pause gives you choice in how you want to react in that emotional situation (for example, choosing not to give the other driver the bird, which may save you a lot of trouble because the other driver may be an angry old man with golf clubs who turns out to be the father of the woman you’re dating). That ability depends again on having a quality of attention that is clear and unwavering.

      To quote Viktor Frankl, “Between stimulus and response, there is a space. In that space lies our freedom and our power to choose our response. In our response lies our growth and our happiness.” What a mind of calmness and clarity does is to increase that space for us.

      The way to train this quality of attention is something known as “mindfulness meditation.” Mindfulness is defined by Jon Kabat-Zinn as “paying attention in a particular way: on purpose, in the present moment, and non-judgmentally.”¹² The famous Vietnamese Zen master Thich Nhat Hanh defined mindfulness very poetically as “keeping one’s consciousness alive to the present reality,”¹³ which I really like, but I found Jon’s definition easier to explain to the engineers, and I like the engineers. Mindfulness is a quality of mind that we all experience and enjoy from time to time, but it is something that can be greatly strengthened with practice, and once it becomes sufficiently strong, it leads directly to the attentional calmness and clarity that forms the basis of emotional intelligence.

      There is scientific evidence showing that improving our ability to regulate our attention can significantly impact how we respond to emotions. An interesting study by neuroimaging researcher Julie Brefczynski-Lewis and colleagues revealed that when expert meditators (those with ten thousand or more hours of meditation training) were subjected to negative sounds (for example, a woman screaming), they showed lesser activation in the part of the emotional brain called the amygdala compared to novice meditators.¹⁴ Furthermore, the more hours of meditation training the expert had, the lower the activation in the amygdala. This is fascinating because the amygdala has a privileged position in the brain—it is our brain’s sentinel, constantly scanning everything we see for threats to our survival.

      The amygdala is a hair trigger, which would rather be safe than sorry. When your amygdala detects what looks like a threat to your survival, such as a saber-toothed tiger charging at you or your boss slighting you, it puts you in a fight-flight-freeze mode and impairs your rational thinking. I find it fascinating that, simply with attention training, you can become good at regulating a part of the brain as primitive and important as the amygdala.

      Another set of studies comes from the UCLA lab of Matthew Lieberman.¹⁵ There is a simple technique for self-regulation called “affect labeling,” which simply means labeling feelings with words. When you label an emotion you are experiencing (for example, “I feel anger”), it somehow helps you manage that emotion. Lieberman suggested the neural mechanisms behind how that process works. The evidence suggests that labeling increases the activity in the right ventrolateral prefrontal cortex (RVLPFC), commonly associated with being the brain’s “brake pedal,” which in turn increases the activation of part of the executive center of the brain called the medial prefrontal cortex (MPFC), which then down-regulates the amygdala.

      Another related study by David Creswell and Matthew Lieberman showed that for people strong in mindfulness, the neural process just described works even better and an additional part of the brain called the ventromedial prefrontal cortex (VMPFC) gets recruited as well. It suggests that mindfulness can help your brain utilize more of its circuitry, thereby making it more effective at managing emotions.¹⁶

      Train at the Level of Physiology

      Once we develop strong, stable, and perceptive attention, what do we do with it? We focus it on our bodies, of course. This again seems a little counterintuitive. What have our bodies got to do with developing emotional intelligence?

      There are two very good reasons to work with our bodies: vividness and resolution.

      Every emotion has a correlate in the body. Dr. Laura Delizonna, a researcher turned happiness strategist, very nicely defines emotion as “a basic physiological state characterized by identifiable autonomic or bodily changes.”¹⁷ Every emotional experience is not just a psychological experience; it is also a physiological experience.

      We can usually experience emotions more vividly in the body than in the mind. Therefore, when we are trying to perceive an emotion, we usually get more bang for the buck if we bring our attention to the body rather than

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