1  Cover

      2  Title Page

      3  Copyright

      4  Dedication

      5  Foreword

      6  Introduction Notes

      7  Part I: My Journey with Mindfulness and an Introduction to the Fundamentals Chapter 1: The Power of the Trained Mind Three Skills That Changed My Life The Three Skills Applied Notes Chapter 2: Why Mindfulness Now? Notes Chapter 3: (Some of) The Science of Mindfulness Mindfulness Changes the Brain Mindfulness Reduces the Size and Activity in the Amygdala Mindfulness Increases Activity in the Anterior Cingulate Cortex (ACC) Mindfulness Increases the Size of Your Hippocampus Mindfulness Increases the Size of Your Insula Notes Chapter 4: How Do Our Brains Work outside a Brain Scanner? Note Chapter 5: Finding the Signal in the Mindfulness Noise Notes Chapter 6: The Fundamentals of Cultivating Mindfulness Focused Attention Meditation Open Awareness Meditation Chapter 7: Your Journey Note

      8  Part II: Diving Deeper: An 8-Week Journey to Exceptional Performance, Leadership, and Well-Being Chapter 8: Introducing the Course Motivation What Do You Need to Give Up? Establishing the Practice Dealing with the Excuse-Making, Judging, and Controlling Mind Note Chapter 9: Week 1: No Trivial Moments Waking Up to Your Life Mindfulness and the Body Chapter 10: Week 2: The Mindset You Bring to Your Experience Matters Nonjudging Patience Beginner's Mind Trust Non-striving Acceptance Letting Go and Letting Be Gratitude and Generosity Shifting from Doing to Non-Doing, aka Being Common Themes, Challenges, and Questions Notes Chapter 11: Week 3: Do You Have the Story or Does the Story Have You? Mindfulness of Sounds, Thoughts, and Emotions Common Themes, Challenges, and Questions Note Chapter 12: Week 4: The Saber-Toothed Tiger of the Modern World: Everything Stress and Our Stress Response Common Themes, Challenges, and Questions Note Chapter 13: Week 5: Delving into the Difficult Responding versus Reacting Common Themes, Challenges, and Questions Notes Chapter 14: Week 6: In the Same Boat S.P.A.R.R.ing during Difficult Interactions Common Themes, Challenges, and Questions Notes Chapter 15: Week 7: Who Watches (Out for) You? Empathy Compassion Kindness Cultivating Empathy, Compassion, and Kindness