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working for him.

      For Blaise Pabon, a sales engineer, Search Inside Yourself helped him become much more credible to customers because he is now better at calmly overcoming objections during product demonstrations, he speaks compassionately about competitors, and he is courageous and truthful when telling customers about our products. All these qualities earned him great respect among his customers. One engineer in the class found himself becoming much more creative after Search Inside Yourself. Another engineer told us that two of his most important contributions to his project came after doing mindfulness exercises he learned in Search Inside Yourself.

      Not surprisingly, people found Search Inside Yourself to be even more beneficial in their personal lives. Many reported becoming significantly calmer and happier. For example, one participant said, “I have completely changed in the way I react to stressors. I take the time to think through things and empathize with other people’s situations before jumping to conclusions. I love the new me!” Some have found the quality of their marriages improved. Others reported overcoming personal crises with the help of Search Inside Yourself. For example, one person told us, “I experienced personal tragedy—my brother’s death—during the course of Search Inside Yourself, and [the class] enabled me to manage my grief in a positive way.” One person simply said, “I now see myself and the world through a kinder, more understanding set of eyes.”

      This book is based on the Search Inside Yourself curriculum at Google. We saw how this knowledge and the practices enhanced creativity, productivity, and happiness in those who took the course. You will find many things in this book that are very useful for you, and some things that may even surprise you. For example, you will learn how to calm your mind on demand. Your concentration and creativity will improve. You will perceive your mental and emotional processes with increasing clarity. You will discover that self-confidence is something that can arise naturally in a trained mind. You will learn to uncover your ideal future and develop the optimism and resilience necessary to thrive. You will find that you can deliberately improve empathy with practice. You will learn that social skills are highly trainable and that you can help others love you.

      What I find most rewarding is how well Search Inside Yourself has worked for ordinary folks in a corporate setting right here in a modern society. If Search Inside Yourself had worked this well for people from traditionally meditative cultures doing intensive retreats in zendos or something, nobody would be too surprised. But these are ordinary Americans working in a high-stress environment with real lives and families and everything, and still, they can change their lives in just twenty hours of classroom time spread over seven weeks.

      Search Inside Yourself works in three steps:

      1. Attention training

      2. Self-knowledge and self-mastery

      3. Creating useful mental habits

      Attention Training

      Attention is the basis of all higher cognitive and emotional abilities. Therefore, any curriculum for training emotional intelligence has to begin with attention training. The idea is to train attention to create a quality of mind that is calm and clear at the same time. That quality of mind forms the foundation for emotional intelligence.

      Self-Knowledge and Self-Mastery

      Use your trained attention to create high-resolution perception into your own cognitive and emotive processes. With that, you become able to observe your thought stream and the process of emotion with high clarity, and to do so objectively from a third-person perspective. Once you can do that, you create the type of deep self-knowledge that eventually enables self-mastery.

      Creating Useful Mental Habits

      Imagine whenever you meet anybody, your habitual, instinctive first thought is, I wish for this person to be happy. Having such habits changes everything at work, because this sincere goodwill is picked up unconsciously by others, and you create the type of trust that leads to highly productive collaborations. Such habits can be volitionally trained.

      In creating Search Inside Yourself, we collected some of the best scientific data and gathered some of the best minds on the topic to create a curriculum that is proven to work. You will not want to miss this; it may change your life.

      I am confident that this book will be a valuable resource for you as you embark on your exciting journey. I hope your journey will be fun and profitable. And, yes, that it will contribute to world peace too.

       Chapter One

       Even an Engineer Can Thrive on Emotional Intelligence

      What Emotional Intelligence Is and How to Develop It

      What lies behind us and what lies ahead of us are tiny matters to what lies within us.

      —Ralph Waldo Emerson

      I would like to begin our journey together on a note of optimism, partly because beginning on a note of pessimism does not sell books. More importantly, based on my team’s experience teaching at Google and elsewhere, I am optimistic that emotional intelligence is one of the best predictors of success at work and fulfillment in life, and it is trainable for everyone. With the right training, anybody can become more emotionally intelligent. In the spirit of “if Meng can cook, so can you,” if this training works for a highly introverted and cerebral engineer like me, it will probably work for you.

      The best definition of emotional intelligence comes from the two men widely regarded as the fathers of its theoretical framework, Peter Salovey and John D. Mayer. They define emotional intelligence as:

      The ability to monitor one’s own and others’ feelings and emotions, to discriminate among them and to use this information to guide one’s thinking and actions.¹

      The groundbreaking book that popularized the topic is Emotional Intelligence: Why It Can Matter More Than IQ, written by Daniel Goleman, our friend and advisor. One of the most important messages in the book is that emotional competencies are not innate talents; they are learned abilities. In other words, emotional competencies are something you can deliberately acquire with practice.

      Goleman adds a very useful structure to emotional intelligence by classifying it into five domains. They are:

      1. Self-awareness: Knowledge of one’s internal states, preferences, resources, and intuitions

      2. Self-regulation: Management of one’s internal states, impulses, and resources

      3. Motivation: Emotional tendencies that guide or facilitate reaching goals

      4. Empathy: Awareness of others’ feelings, needs, and concerns

      5. Social skills: Adeptness at inducing desirable responses in others

      Salovey and Mayer are not the only people whose work relates to social and emotional intelligence. Howard Gardner, for example, famously introduced the idea of multiple intelligences. Gardner argued that people can be intelligent in ways not measured by an IQ test. A child, for example, may not be strong in solving math problems, but he may be gifted in language arts or composing music, and therefore we should consider him intelligent. Gardner formulated a list of seven intelligences (later increased to eight). Two of them, intrapersonal and interpersonal intelligences, are especially relevant to emotional intelligence. Gardner called them “personal intelligences.” Goleman’s five domains of emotional intelligence map very nicely into Gardner’s personal intelligences: you can think of the first three domains of emotional intelligence as intrapersonal intelligence and the last two as interpersonal intelligence.

      Funny enough, for me, the best illustration of emotional intelligence as a learned ability did not come from a scholarly publication but from the story of Ebenezer Scrooge in A Christmas Carol.² In the beginning of the story, Scrooge presents an example of low emotional intelligence. His intrapersonal intelligence is so low, he is incapable of creating emotional

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