Love 2.0 (2 page)

There’s still more ground to clear. I need to ask you to disengage from some of your most cherished beliefs about love as well: the notions that love is exclusive, lasting, and unconditional. These deeply held beliefs are often more wish than reality in people’s lives. They capture people’s daydreams about the love-of-their-life whom they’ve yet to meet. Love, as your body defines it, is not exclusive, not something to be reserved for your soul mate, your inner circle, your kin, or your so-called
loved ones
. Love’s reach turns out to be far wider than we’re typically coaxed to imagine. Even so, love’s timescale is far shorter than we typically think. Love, as you’ll see, is not lasting. It’s actually far more fleeting than most of us would care to acknowledge. On the upside, though, love is forever renewable. And perhaps most challenging of all, love is not unconditional. It doesn’t emerge no matter what, regardless of conditions. To the contrary, you’ll see that the love your body craves is exquisitely sensitive to contextual cues. It obeys preconditions. Yet once you understand those preconditions, you can find love countless times each day.

It’s difficult to speak of love in scientific terms, I’ve found, because listeners have so many preexisting and strong beliefs about it. Many of
these beliefs reflect our shared cultural heritage, like all those proliferating songs and movies that equate love with infatuation or sexual desire, or with stories that end happily ever after, or even the realistic marriage ceremonies that celebrate love as an exclusive bond and commitment. Other beliefs about love are deeply personal. They reflect your own unique life history, with its interpersonal triumphs and scars, lessons about intimacy learned and not yet learned. Left unaddressed, these preconceptions can derail any serious intellectual discussion of love. They may even keep you from soaking up the full implications of the new findings on it.

This Approach Is Different

The approach I offer weaves together several new strands of science while keeping an eye toward the spiritual and the practical. With roots extending back millennia to your hunter-gatherer ancestors, this approach also casts forward to your future. It envisions your untapped potential for loving and growth, and your ability to create contexts that nurture love and growth in others, and in the generations to come who will inherit whatever world you help to shape.

The bedrock for my approach to love is the science of emotions. For more than two decades, I’ve investigated that subset of emotions that feel good to you, those pleasing states—of joy, amusement, gratitude, hope, and the like—that simultaneously infuse your mind and body. Odds are you shift into and out of states like these dozens of times each day, sometimes when you’re alone, sometimes when you’re with others.

What I’ve found is that even though you experience positive emotions as exquisitely subtle and brief, such moments can ignite powerful forces of growth in your life. They do this first by opening you up: Your outlook quite literally expands as you come under the influence of any of several positive emotions. Put simply, you see more as your
vision widens; you see the bigger picture. With this momentarily broadened, more encompassing mind-set, you become more flexible, attuned to others, creative, and wise. Over time, you also become more resourceful. This is because, little by little, these mind-expanding moments of positive emotions add up to reshape your life for the better, making you more knowledgeable, more resilient, more socially integrated, and healthier. In fact, science documents that positive emotions can set off upward spirals in your life, self-sustaining trajectories of growth that lift you up to become a better version of yourself.

These two core facts about positive emotions—that they open you up and transform you for the better—form the two anchor points for my broaden-and-build theory of positive emotions, which I wrote about in my first book,
Positivity
, to show how you can put positive emotions to work as you navigate your days to overcome negativity and thrive.

The word
positivity
is purposefully broad. I chose it to cover the full range of positive emotions and then some. It also spans the psychological conditions that seed your positive emotions as well as their myriad effects—the slowing rhythm of your heart, the opening of your mind, and the relaxed, inviting look on your face. It even encompasses the fruits of positive emotions that ripen for you only a season later—their mounting effects on your relationships, your character, your health and spiritual growth. Here, you could protest and say that I’ve roped too much into this one term. Yet I see real value in using an encompassing word like positivity. It lassos the fuller dynamic system in which love and other positive emotions operate. Positive emotions are the tiny engines that drive this intricate, ever-churning positivity system. They are the active ingredients that set the rest in motion. Yet when I step back from the proverbial microscope to examine the larger system that orbits around your positive emotions, I see how positive emotions knit you into the fabric of life, the social fabric that unites you with others, and how they orchestrate the ways you grow and rebound through changing circumstances. I needed a new word to encompass that broader system, and that’s positivity.

Keeping an eye on this fuller positivity system enables a more precise definition of love, which I provide in
chapter 2
. Love—like all the other positive emotions—follows the ancestral logic of
broaden and build
: Those pleasant yet fleeting moments of connection that you experience with others expand your awareness in ways that accrue to create lasting and beneficial changes in your life.

The love you crave lies within momentary experiences of connection. Other concepts that go by the word
love
in our shared cultural vocabulary—the all-consuming desire, the exclusive bonds, the commitments to loyalty, the unconditional trust—are best viewed as key players within the larger positivity system that surrounds love. Each in fact grows stronger as your moments of love accumulate: When you’ve truly connected with someone else, your trust in that person expands, your relationship and loyalty deepen, and you want to spend more good times together. But that’s only half the story. The causal arrow also runs in the other direction: Each of these players within the larger positivity system—the desire, bonds, commitments, and trust—also triggers subsequent moments of loving connection. Put simply, it’s far easier to connect with another person, when your desire, bond, commitment, or trust is present and strong. So these players are both cause and consequence of loving connections. This is what sustains the complex and dynamic positivity system that forges your often inexplicable ties to family, friends, and community. Love energizes this whole system and sets it into motion.

There’s a lot going on here. It’s no wonder that love puzzles us. Adding to the confusion, the word
love
is commonly affixed to different parts of the system. So when you tell someone that you love him, you may well be invoking a range of different, albeit closely related concepts. You might, for instance, mean to say that you crave the time you two spend together. Alternatively, you could mean to say that you trust that person and intend to be loyal yourself. Or perhaps professing your love to another serves as a way to elevate that particular relationship as an especially important one in your life, a way to invite or secure that
person within your innermost circle. And perhaps most often, your declaration of “I love you” is meant to convey “all of the above.” From a practical standpoint, there’s certainly nothing wrong with that. I wouldn’t ask you to upgrade your vision of love if I didn’t see a big payoff for doing so. When we unravel love in
chapter 2
, you’ll begin to understand it in terms that your body knows. For now, suffice it to say that although you may subscribe to a whole host of definitions of love, your body subscribes to just one: Love is that micro-moment of warmth and connection that you share with another living being.

I want to emphasize, though, that love isn’t simply one of the many positive emotions that sweep through you from time to time. It’s bigger than joy, amusement, gratitude, or hope. It has special status. I call it our supreme emotion. First, that’s because any of the other positive emotions—joy, amusement, gratitude, hope, and so on—can be transformed into an instance of love when felt in close connection with another. Yet casting love as shared positive emotion doesn’t go nearly far enough. Second, whereas all positive emotions provide benefits—each, after all, broadens your mind-set and builds your resourcefulness—the benefits of love run far deeper, perhaps exponentially so. Love is our supreme emotion that makes us come most fully alive and feel most fully human. It is perhaps the most essential emotional experience for thriving and health.

My approach to love is also different because it crosses emotions science with relationship science. From relationship science, I adopt the idea that love draws you out of your cocoon of self-absorption to attune to others. Love allows you to really
see
another person, holistically, with care, concern, and compassion. Within each moment of loving connection, you become sincerely invested in this other person’s well-being, simply for his or her own sake. And the feeling is mutual. You come to recognize that, in this loving moment, this other person is also sincerely invested in
your
well-being; that he or she truly cares for
you
. Relationship scientists cast this sense of mutual care as an abiding attribute of
intimate relationships. By contrast, I see mutual care as a momentary state that rises and falls in step with changes in context and emotion.

Truth be told, a happy accident pressed me to see love in a whole new light. I was minding my own business as an emotions scientist about eight years back, testing hypotheses drawn from my broaden-and-build theory. My main goal at the time was to find a way to probe the long-range effects of accumulated positive emotions. Would they build people’s resources and transform their lives for the better as the theory predicted? To support definitive claims about cause and effect, I needed an experiment, complete with randomization and rigorous measures. I needed to compare one group of people who increased their daily diets of positive emotions to another group that didn’t. The vexing question was
how
? How can people reliably and sustainably increase their daily intake of positive emotions? The methods that I and other scientists had used in the lab to test the short-range effects of positive emotions—the music, the film clips, the cartoons, the unexpected gifts of candy—wouldn’t do. They fall flat and lose their charge with repetition. That’s because we humans adapt: Even the most potent emotion-eliciting stimulus fades into the background like wallpaper with repeated exposure. After a few failed attempts to develop a viable intervention, I found myself in a yearlong interdisciplinary faculty seminar on integrative medicine. Here is where I was first introduced to the ancient mind-training practice called
metta
in Pali,
maître
in Sanskrit, often translated as loving-kindness, or simply kindness. In Buddhist teachings, loving-kindness is considered one of the four noblest modes of consciousness—the crown jewel, in some traditions. A lightbulb went off for me: This ancient practice, honed over millennia, could help me test my theory. Perhaps training in loving-kindness was the intervention I’d been seeking.

Over the next year, my students and I designed a rigorous and randomized experiment to test the effects of learning to self-generate positive emotions through loving-kindness meditation. My test pilots
were reasonably healthy working adults with no particular spiritual orientation. The results were abundantly clear. When people, completely new to meditation, learned to quiet their minds and expand their capacity for love and kindness, they transformed themselves from the inside out. They experienced more love, more engagement, more serenity, more joy, more amusement—more of every positive emotion we measured. And though they typically meditated alone, their biggest boosts in positive emotions came when interacting with others, off the cushion, as it were. Their lives spiraled upward. The kindheartedness they learned to stoke during their meditation practice warmed their connections with others. Later experiments would confirm that it was these connections that most affected their bodies, making them healthier. We also came to discover that other interventions to foster connection—ones that didn’t require learning to meditate—could increase people’s experiences of love and likewise improve their health. I share all of these change strategies with you in part II.

These discoveries pushed me to rethink love. Taken as a whole, the numbers tell me that when you learn practical ways to generate warm connections with others—through meditation or other means—you step up to a whole new dynamic. Here is where the soft-focus you encounter in typical discussions about love sharpens into high definition. The mysteries that have long been sources both of wonder and exhilaration, as well as confusion and misunderstanding, now give way to practical, evidence-based prescriptions for how to live life well. We know now that a steady diet of love influences how people grow and change, making them healthier and more resilient day by day. And we’re beginning to understand exactly how this works, by tracking the complex chain of biological reactions that cascade throughout your body and change your behavior in ways that influence those around you. But even as science unveils the mystery of love, it offers you even more reason to pay attention. I’ll show you how love’s capacity to nourish, heal, and do good is deeply wired into your biology, and into your ways of relating to others. The sheer complexity of love’s biology is reason enough for awe.

When you upgrade your vision of love, you’ll be drawn to cherish it all the more. You come to recognize that it deserves greater priority in your life. My doctoral student Lahnna Catalino and I have examined the effects of
prioritizing positivity
. By this we mean the importance you give to your own positive emotional experiences. Do you trust them? Turn toward them? Seek them out and cherish them? Do you use anticipated good feelings as a touchstone when choosing what to do next? Or do you brush good feelings off as trivial, frivolous, or inconsequential? When you learn to prioritize love and other positive emotions, we’ve found, you actually get more out of them. Your upward spirals lift you higher and faster. With the guidance I’ve assembled in part II, you’ll be set to take off.