From Mindfulness to Heartfulness: A Journey of Transformation through the Science of Embodiment

From Mindfulness to Heartfulness......Page 2
Copyright......Page 3
Contents......Page 4
Exercises and Reflections......Page 7
Practices......Page 8
Dedication......Page 9
Introduction – The Invitation......Page 10
Our Heartful Path......Page 13
The Science of Embodiment......Page 14
Living Embodied......Page 15
Life as Usual......Page 16
What Is Heartfulness Awareness?......Page 18
The Heartful Experience......Page 20
Our Journey as a Labyrinth......Page 22
Personalizing the Journey......Page 23
Finding Heartful Opportunity......Page 24
Exercise and Reflection # 1 - In-attentional Blindness, or “what Are Your Gorillas?”......Page 26
Practice: Present Moment Awareness......Page 27
Conclusion – Embracing the Journey......Page 28
Introduction – A Blueprint for Change......Page 30
We Know There Is Another Way, so What Is Blocking Us?......Page 32
The Tip of the Ice-berg......Page 34
Brain Dynamics......Page 35
Being Your Own Electrician......Page 36
The Key to Perception......Page 37
Our Unique Interpretations of the World......Page 38
Through the Eyes of Joey......Page 40
The ‘data Storage’ Centers of Our Brain......Page 41
Implicit Memory and the Creation of Perception......Page 42
Somewhere We Know......Page 43
Review Points......Page 44
Our Personal Triggers......Page 45
I Have a Part of Me That…......Page 46
Exercise and Reflection # 2 - Identifying Your Own Triggers and Associated Physical Reactions......Page 47
Practice: The Power of Pause......Page 48
Conclusion – Heartfully ‘holding’ Our Process......Page 49
Introduction – Moments of ‘becoming’ and the Mindfulness / Heartfulness Whole......Page 50
The ‘spiral of Becoming’......Page 51
‘spiral of Becoming’ - Overview......Page 53
Neural Patterning......Page 55
Biochemical Responses......Page 60
The Electrical Patterning of Our Heart......Page 64
Conclusion to ‘spiral of Becoming’......Page 65
Where We Have Been, Where We Are Going......Page 66
Cultivating Mindful Awareness......Page 67
Paying Attention......Page 68
Fostering Non-reactivity......Page 69
Mindfulness in the Moment......Page 70
Conclusion – Claiming the Foundation......Page 71
Approaching Heartfulness......Page 73
Exercise and Reflection # 5 - The Feeling States of Awareness......Page 74
The ‘feeling’ States of Awareness......Page 75
What Heartful Awareness Is and How It Changes Us......Page 79
Reclaiming Emotion......Page 80
Intentionality and Active Engagement......Page 81
The Continuum of Wellness......Page 82
Exercise and Reflection # 6 - Heartfully Engaged Awareness Charting, and Reflection......Page 83
Process and Reflect – Personal Writing......Page 84
Cultivating Day-to-day Awareness......Page 85
Hear Yourself When You Are Reactive......Page 87
Is There a Part of You That Needs Loving Attention?......Page 89
How We Are Changed......Page 90
The Power of Oxytocin......Page 91
Beginner’s Heart......Page 93
A Blueprint for Change......Page 95
Practice: Heartful Breathing......Page 96
Conclusion – Making the Shift......Page 97
Intentional Experience......Page 98
Heartfully Engaged Awareness Reprogramming Tools (heart)......Page 99
Heart Overview......Page 100
Philosophical and Physiological Steps to Heart......Page 101
Heart in the Moment......Page 105
Heart in the Moment in Action......Page 106
Heart in the Moment Review......Page 108
Rationale of Sustained Practice......Page 109
Cultivating Practice......Page 110
Refocus - Eyes. Shoulders. Torso. Breathe.......Page 111
Nurture......Page 112
Exercise and Reflection # 9 - Sustained Heart Practice......Page 113
How We Heal......Page 114
Unlocking the Implicit......Page 116
Practice: Heart for Healing......Page 118
Last Thoughts......Page 119
6 Heartful Awareness in Action......Page 120
Every Moment Is a Heartful Opportunity......Page 121
Love and Fear Re-visited......Page 122
Authentic Willingness......Page 123
What Is Keeping Us Stuck? – Examining the Pay off......Page 124
Weighing the Advantages and Disadvantages......Page 125
The Physiological Discomfort of Change......Page 126
The Invitation of Difficult Emotion......Page 127
The Nature of Inner Chatter......Page 128
The ‘stories’ We Tell......Page 130
The Scripts We Write......Page 131
Replaying Our Stories......Page 132
Communication with Others......Page 133
Non – Verbal Communication......Page 135
Exercise and Reflection # 14 - Communication with Others......Page 136
Subjective Interpretation......Page 137
Exercise and Reflection # 15 - Subjective Interpretation......Page 138
Conclusion......Page 139
7 Moving Forward......Page 140
Dimensions of Wellness......Page 141
Review......Page 143
Our Heartful Energy Diet......Page 144
Our Time Budget......Page 145
Energy Drainers......Page 146
Overloaded and Overwhelmed......Page 148
Exercise......Page 149
Simplicity......Page 150
Creating Connections......Page 151
Intentional Silence and Sacred Space......Page 152
Be Open to Synchronicities in Coincidences......Page 153
Exercise and Reflection # 18 - Energy Infusers and Heartful Self Care......Page 154
Practice: Body Relaxation and Stress Release......Page 155
A Life Well Lived......Page 156
Exercise and Reflection # 19 - Clarifying Life Values Pt. 2......Page 157
Exercise and Reflection # 19 - Clarifying Life Values Pt. 4......Page 158
Practice: Heart for Clarity......Page 159
Conclusion – Out of the Labyrinth......Page 160
Exercise and Reflection # 20 - Stepping out......Page 161
Sacred Transformations......Page 163
Practice: Sacred Heart......Page 164
Coming Home to the Truth......Page 165
Heart Diagram of Practices Review......Page 166
Practice: Heartful Breathing......Page 167
Practice: Sustained Heart......Page 168
Practice: Body Relaxation and Stress Release......Page 169
Practice: Heart for Clarity......Page 170
Practice: Sacred Heart......Page 171
Heartfully Engaged Awareness Reprogramming Tools......Page 173
Acknowledgments......Page 174
Endnotes......Page 176