Masters of Mindfulness: Transforming Your Mind and Body

Professor Biography......Page 3
Course Scope......Page 15
Table of Contents......Page 14
Lesson 1—What You Practice Grows Stronger......Page 17
Benefits of Mindfulness......Page 18
The Science of the Power of Practice......Page 21
Lesson 2—Essential Themes of Mindfulness......Page 25
Common Questions about Mediation......Page 28
How to Begin a Practice......Page 30
Themes of Mindfulness......Page 31
Lesson 3—Using Mindfulness to Grow Inner Resources......Page 35
The Value of Inner Resources......Page 36
Engaging the Mind......Page 37
Changing the Brain for the Better......Page 38
The Negativity Bias......Page 42
Lesson 4—Hardwiring Inner Resources: HEAL......Page 45
HEAL......Page 46
Benefits of Engaging Positive Neuroplasticity......Page 53
Lesson 5—Mindfulness in Heartbreak......Page 54
Five Principles of Awareness......Page 55
Preparing for Grief......Page 57
Lesson 6—Embracing Change and Choosing Growth......Page 60
Helping Others in Loss......Page 61
Embracing Change and Choosing Growth......Page 62
Moving Forward and Leaning In......Page 63
Recovery, Rediscovery, and Discovery......Page 66
Lesson 7—A Mindful Approach to Anger......Page 67
Exploring Anger......Page 68
Stereotypes of Anger......Page 69
The Essence of Anger......Page 72
The Gifts of Anger......Page 73
Lesson 8—Getting to Know Your Anger......Page 75
Channeling Your Anger......Page 76
The Neuroscience of Anger......Page 78
The Benefits of Mindfulness......Page 79
Lesson 9—Mindfulness at Work: The Power of Authenticity......Page 83
Authenticity......Page 84
Self-Righteousness......Page 85
Vulnerability......Page 86
Creating an Environment of Authenticity......Page 87
Lesson 10—Mindfulness at Work: The Power of Appreciation......Page 89
Appreciation versus Recognition......Page 90
Gratitude......Page 93
Creating an Environment of Appreciation......Page 94
Lesson 11—The Benefits of Brain Training......Page 95
Training the Brain......Page 96
Cross-Sectional Studies......Page 97
Randomized Controlled Trials......Page 99
Lesson 12—Mindfulness as Brain Training......Page 102
Systems of Attention......Page 103
The Brain Science of Attention......Page 106
Research on Brain Training and Brain Networks......Page 107
Performance Changes......Page 108
Lesson 13—The Science of Mindful Aging......Page 112
How Our Cells Age......Page 114
Positive and Negative Aspects of Aging......Page 115
Conscientiousness......Page 116
Stress Resilience and Positive Stressors......Page 117
Lesson 14—Positive Behaviors That Slow Aging......Page 120
Positive Connections......Page 121
Emotion Contagion......Page 122
Purpose in Life......Page 123
Gaining Control of Your Day......Page 124
Lesson 15—Mindful Sex: Being Present in Your Body......Page 128
Reasons to Bring Mindfulness into Sex......Page 129
Mindful Sex......Page 134
Mindful Communication about Sex......Page 136
Lesson 16—Beyond the Orgasm: Communicate and Flow......Page 138
Tips for Common Orgasm Issues......Page 141
Deeper Intimacy and Connection......Page 143
Lesson 17—Awe: A Defining Human Emotion......Page 147
Differentiating Awe from Related Emotional States......Page 148
Sources of Awe......Page 149
Lesson 18—How Can You Find More Awe?......Page 152
Survival: Self-Interest versus Social Groups......Page 153
Why We Evolved the Emotion of Awe......Page 156
How to Find More Awe......Page 158
Lesson 19—Blue Mind: The Healing Power of Water......Page 159
The Value of Water......Page 160
Mindfulness and Water......Page 161
Red Mind and Gray Mind......Page 162
Green Space and Blue Mind......Page 164
Lesson 20—Go Deeper: The Seven Ages of Water......Page 166
Play......Page 167
The Lover......Page 169
The Justice......Page 170
Ebb and Flow......Page 172
Death......Page 173
Lesson 21—Mindsight: Understanding Your Inner Life......Page 174
Exploring the Mind......Page 175
Energy and Information Flow......Page 176
Self-Organization and Integration......Page 179
Lesson 22—The Wheel of Awareness: A Model for Well-Being......Page 182
How to Cultivate Integration......Page 183
How to Use the Wheel of Awareness......Page 184
Image Credits......Page 190