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2x Breath, 37–38
3 M’s, 3–5, 7, 121, 124–34. See also manifesting; meditation; mindfulness
4-Hour Workweek, The (Ferriss), 35
acidity and Ayurveda, 76–80, 84
acupuncture, 5
adaptation energy, 33–34, 45–46, 81
defined, 33, 46
addictions, 87, 114, 154. See also apology addiction
addictive longings, 117
Adele (singer), 195
adenosine, 67–68
adrenaline, 31, 68, 76–77, 94, 99
adrenal supplements, 83
Aetna, 32–33
affirmations, 89–90
age ceiling, 95
aging, 93–103
the body and, 99–101
chasing youth, 94–97
Hannah Maroney’s story, 101–3
meditation and, 97–99
negative view of, 94–95
Western notion of, 96
air travel, 80–82
alertness, 65, 67
alpha dogs, 207
alpha waves, 62, 157, 158
amygdala, 37, 43
anxiety, 83–84, 188. See also stress
Ari Whitten’s story, 184
author’s story, xv–xvi
meditation and neuroscience, 28, 29
apology addiction, 176–80
breaking, exercise for, 180–81
Aristotle, 169
assignments (exercises)
2x Breath, 37–38
Breaking the Apology Addiction, 180–81
Cooling Breath, 89
goals for picking up book, 16–18
Gratitude Exercise, 119
Healing Affirmations, 89–90
Heart to Heart, 199–200
Love Bomb, 214–18
note about, 35–36
Superpower Pose, 161–63
What Is Stress Costing You?, 55–56
autoimmune disorders, 29
Ayurveda, defined, 77–78
Ayurvedic diet hacks, 79–80
Ayurvedic medicine, 5, 76–80, 96, 154–55
defined, 77–78
backpedaling, 176
baseball bat, the, 145–46
belief systems, 15–16, 109
Benanti, Laura, 223
Bennett, Nelson E., 191
“Better out than in!”, 53, 226
better parking karma, 151–63
changing the world, 159–61
flow state, 156–59
“follow charm,” 153–56
Superpower Pose, 161–63
black pepper tea, 79
bliss, 108–12
defined, 109
“bliss bunnies,” 219
bliss chemicals, 67, 78, 85, 88, 99, 117–18, 191
bliss field, 10, 65–66, 142–43, 146
brain science. See neuroscience
brain synchronization, 9, 27–28, 32, 42, 43–44, 49, 173–74
breast cancer, 91–92
breath (breathing)
2x Breath, 37–38
Come to Your Senses, 125–26
Cooling Breath, 89
Love Bomb, 214–18
“breath of fire,” 162–63
burnout, 83
Brown, Shaunda, 50–51
Byrne, Ciaran, 212–14
caffeine, 66–69, 122
cancer, 31, 74
Cathi Peterson’s story, 90–92
Carmen, Mari, 19–22
Carnegie Mellon University, 28–29, 171
Carrey, Jim, 206–7
case studies
Amber Shirley, 69–72
Ari Whitten, 183–85
Cathi Peterson, 90–92
Christie Orros, 181–83
Ciaran Byrne, 212–14
Hannah Maroney, 101–3
Lindsey Clayton, 29–30
Malcolm Frawley, 56–58
Mari Carmen, 19–22
Shaunda Brown, 50–51
Stacy London, 24
children, and finding time for morning sitting, 122
chocolate craving, 154–55
Chorus Line, A (musical), xv–xvi
Christianity, 15, 109, 205
chronic fatigue, 83
Clayton, Lindsey, 29–30
“clear the mind,” 1, 5, 13, 26, 134–35, 137–38, 187
Clocks, The (app), 131, 139
coffee, 68–69, 122
colds
“health hacks,” 79–80
meditation vs. medication, 82–88
prevention and healing, 74–76
Come to Your Senses, 125–27
sex and, 190–91, 194
confidence, 178–80
connectedness, 13, 110, 191, 211–12
consciousness, 172–76
defined, 172
fourth state of, 6, 9–10, 65–66, 136, 169
signs of, 172–73
contemplation, 143–44
control freaks, 207
Cooling Breath, 89
corpus callosum, 27, 42–43, 44, 86
cortisol, 31, 43, 50–51, 76–77, 94, 97, 99, 191
creating your future. See manifesting
creativity
brain and body on meditation, 28, 44
sexual energy and, 194–97
stress and, 49
Creswell, J. David, 171
Csíkszentmihályi, Mihály, 156
cucumber, 80
Dalai Lama, 161
Dalí, Salvador, 169
Da Vinci, Leonardo, 169
deep meditation, 137–38
deep rest, 26
de-excitation of the nervous system, 41–44
sexual performance and, 189–90
de-excitation of the nervous system, 7, 41–44, 190–91, 226
depression, 83–84
deserving power, 114, 176–77
defined, 176
desires and manifestation, 10, 113–14
detachment and neediness, 112–13
detoxification process, 51–54
devotion, 106–7, 116–17
dharma, 155
defined, 152
diet, 100
“health hacks,” 79–80
discomfort, 53–54, 179
Donne, John, 211
dopamine, 43, 76, 78, 87, 99, 117
Dyer, Wayne, 36
Edison, Thomas, 169
Einstein, Albert, 166, 169
elderberry syrup, 80
emotional catharsis, 51–54
defined, 53
emotional detox, 51–54, 84
Emoto, Masaru, 75–76
empathy, 159–61, 193
ending time, 130–31, 135, 138
Epel, Elissa, 97–98
erectile dysfunction, 191
evolution, 31, 41
exercise, 10, 39, 41, 77, 100
exercises (assignments)
2x Breath, 37–38
Breaking the Apology Addiction, 180–81
Cooling Breath, 89
goals for picking up book, 16–18
Gratitude Exercise, 119
Healing Affirmations, 89–90
Heart to Heart, 199–200
Love Bomb, 214–18
note about, 35–36
Superpower Pose, 161–63
What Is Stress Costing You?, 55–56
exhaustion, 189–90
eyes-closed exercises
2x Breath, 37–38
Healing Affirmations, 89–90
Love Bomb, 214–18
Superpower Pose, 161–63
“eyes clouded by longing,” 110, 111, 174
eyes-open exercises
Breaking the Apology Addiction, 180–81
Cooling Breath, 89
Gratitude Exercise, 119
Heart to Heart, 199–200
What Is Stress Costing You?, 55–56
eye strain, 131, 132
Feeling Is the Secret (Goddard), 10
feng shui, 5
Ferriss, Tim, 35
fight-or-flight mode, 31–32, 39, 44, 202, 203
adaptation energy and, 46
aging and, 94, 99
Ciaran Byrne’s story, 212–14
exercises for, 36, 37
meditation for, 24, 31–32, 68, 74, 83, 85, 191
sleep and, 64, 68
five senses. See Come to Your Senses
flow state, 156–59, 221
“follow charm,” 153–56
food, 2, 100
“health hacks,” 79–80
foreplay, meditation as, 193–94
fountain of youth. See aging
fourth state of consciousness, 6, 9–10, 65–66, 136, 169
Frawley, Malcolm, 56–58
fulfillment, 108–12, 115–19
fully present. See mindfulness
future of self-help, 210–12
Gandhi, Mahatma, 160
garlic, 79–80
generosity, 159–61
genetics, 211–12
geniuses, 169–71
Global Citizen Festival, 25
Global Poverty Project, 25
goals, xvii, 9, 16–18, 116
Goddard, Neville, 10
gratitude, 132–34
Gratitude Exercise, 119
Greece talk, 23–24
guilt, 143, 176
gut instincts, 153–56
happiness. See “I’ll be happy when . . .” syndrome
Harvard Medical School, 42–43, 97, 98, 170
headaches, 131, 132. See also migraines
Healing Affirmations, 89–90
“health hacks,” 79–80
healthy habits, 100
heartbeat, involuntary, 1–2, 26, 130
heart rate, 31, 62, 75
Heart to Heart, 199–200
Hebb’s Law, 133
Hidden Messages in Water, The (Emoto), 75–76
high performers, 8, 24, 35
defined, 8
Hoge, Elizabeth, 98
homework assignments. See exercises
hormesis, 39–40
“householders,” 7–8
Huberman, Andrew, xi–xiii
Huffington, Arianna, 35
Hyman, Mark, ix–x
“I can’t meditate,” 1–2
“I’ll be happy when . . .” syndrome, 105–19, 160, 226
best way out, 115–19
bliss and happiness, 108–12
desires and manifestation, 113–14
detachment and neediness, 112–13
the epidemic, 106–8
four questions to ask, 117
immune system, 73, 74
“health hacks,” 79–80
meditation and, 29, 31, 75, 82, 97–98, 220
India, xvi–xvii
infertility, 84–85
Hannah Maroney’s story, 101–3
inflammation, 28–29, 77–78, 96, 171
insight, 172–76
insomnia, 59–61
Amber Shirley’s story, 69–72
deep body rest, 189–90
Malcolm Frawley’s story, 56–58
insula, 27, 160
“in the zone,” 156–57
intuition, 28, 99, 117, 153–56, 172–76, 221
involuntary heartbeat, 1–2, 26, 130
IQ (intelligence quotient), 54
irritability, 131, 132
irritable bowel syndrome (IBS), 85
jet lag, 80–82
Jim & Andy (documentary), 206
Judaism, 15, 109, 205
“just relax” plan, 84–85
karma, 151–53. See also better parking karma
defined, 152
Kundalini, 2
lactic acid, 77
laziness, 60–61, 179
leadership, 206–8
left brain, 9, 27–28, 43–44, 83, 173–74, 192
left/right brain synchronization, 9, 27–28, 32, 42, 43–44, 49, 173–74
leukocytes, 97–98
lights (lighting), 123–24
London, Stacy, 24
Love Bomb, 214–18
love songs, 195
Luders, Eileen, 98
Mackey, John, 68
“magical thinking,” 9, 114, 129
manifesting, 3–4, 8–10, 121, 132–34
daily program, 148–49
defined, xii, 9
desires and, 10, 113–14
practicing gratitude, 132–34
sexual performance and, 191
mantra, 5–7, 8, 127–32
defined, 6, 16
effective experiences
bliss field, 142–43, 146
the party, 140–42
the thought train, 138–40
ineffective experiences
the baseball bat, 145–46
contemplation, 143–44
One, 129–30
personalized, 6, 128
use of term, 5–6
Maroney, Hannah, 101–3
martyr role, 203–5
Massachusetts General Hospital, 97
medication vs. meditation, 82–88
meditation
brief history of, 5–6
defined, 5
extra when traveling, 80–82
as foreplay, 193–94
getting it “right,” 25–26
“I can’t meditate,” 1–2
losing at. See meditation failures
medication vs., 82–88
as “new caffeine,” 66–69
nonnegotiability of, 134–35, 221–23
sexual performance and, 191
space and place for, 123–24, 223–24
styles of, 2–3, 5
thirty minutes a day, 25
twice-daily practice, 80–82, 220–21
as ultimate portable device, 123
use of term, xii, 1, 2, 4
Z Technique, 3–4, 121, 127–28, 148. See also mantra; Z Technique
meditation bends, 131–32
defined, 131
meditation failures, 2, 11–12, 13, 26
Malcolm Frawley’s story, 56–58
Meditation Shame Spiral, 11–13
metabolic rate, 41
migraines, 85–86, 190
mindfulness, 3–5, 121, 124–27
calming exercises, 136
Come to Your Senses, 125–27
daily program, 148
defined, xii, 4
sexual performance and, 190–91, 196
stress and, 7
“mind vehicle,” 5–6, 16, 129
mint, 80
mirror neurons, 191, 193
misery, 106, 116
mitochondria, 39
monks, 3, 7–8, 124, 227
MRIs (magnetic resonance imaging), 43, 97
multitasking, 173
“nap hangover,” 7, 67
naps (napping), 53, 60, 169–71
National Sleep Foundation, 189
natural leaders, 206–8
neediness, 112–13
nervous system, de-excitation of the, 7, 41–44
neuropathways, 27–28, 220–21
neuroplasticity, 30–31, 99, 192, 220
neuroscience, xi, xii, xviii–xix, 7, 14, 220–21
of aging and meditation, 97–99
brain and body on meditation, 26–30
de-excitation of the nervous system, 41–44
of generosity, 160
of practicing gratitude, 133
of sleep and meditation, 61–65, 63
of stress and meditation, 27–33
New York Times, 32, 75
nihilism, 15
nishkam karma yoga, 5–6, 25–26
nonnegotiability of meditation, 134–35, 221–23
Northern Ireland, 212–14
object-reliance, 109
One, 129–30
opioids, 87
oregano oil, 79
orgasms, 188–89, 191
Orros, Christie, 181–83
pain (pain management), 87–88
Parkinson’s disease, 86–87
party, the, 140–42
pedicures, 225
Peggy Performer, 46, 47–48
personalized mantra, 6, 128
Peterson, Cathi, 90–92
Pillay, Srini, 170
place for meditation, 123–24, 223–24
polyphasic sleeping, 169–71
“positive attention,” 75–76
positive interactions, 202, 208–9
posture, 124, 130–31, 135
Power of Now, The (Tolle), 46
prefrontal cortex, 27, 146, 160
pregnancy
Hannah Maroney’s story, 101–3
infertility, 84–85
present. See mindfulness
Producers, The (musical), 154
productivity, 165–66, 250
Mari Carmen’s story, 21
stress and, 23–25
qigong, 77
quiet mind, 57, 137–38
rejuvenating rest, 169–71
relaxation, compared to meditation, 28–29
religious practices, 15–16, 109
REM (rapid eye movement) sleep, 61–62, 63, 64
resilience, 202–3, 208
defined, 202–3
resources, 229–30
rest (resting), 64–65
laziness vs., 60–61
right brain, 9, 27–28, 43–44, 49, 83, 117, 173–74, 192, 203–4
right/left brain synchronization, 9, 27–28, 32, 42, 43–44, 49, 173–74
“safety stop” at end of meditation, 132, 133–34, 135
Sanskrit, 5, 19, 65, 152
Sark, Larry, 158–59
schedules (scheduling), 14–15, 223
morning sitting, 122, 148
second sitting, 122–23, 149
sleep, 59, 61
thirty minutes a day, 25
science. See also neuroscience
use of term, xi
scuba diving, 131
self-assuredness, 95, 112, 179, 196–97
self-awareness, 172–73
self-confidence, 178–80
self-help, xi, 16, 167
future of, 210–12
self-reliance, 109
sensory experiences. See Come to Your Senses
serendipity, 152, 153
serotonin, 43, 76, 78, 87, 99, 117
sex (sexual performance), 187–200
the 3 M’s and, 190–91
creative energy and, 194–97
deep body rest, 189–90
Heart to Heart, 199–200
less distraction and more present, 192
meditation as foreplay, 193–94
mirror neuron functioning, 191, 193
partner to complete you, 192–93
shallow meditation, 137–38
shalom, 109
Shame Spiral, Meditation, 11–13
Shirley, Amber, 69–72
sickness, 73–92
Ayurvedic medicine, 76–80
Cathi Peterson’s story, 90–92
extra meditation during, 82
“health hacks,” 79–80
meditation vs. medication, 82–88
prevention and healing, 74–76
simultaneity of consciousness, 126, 153
“sixth sense,” 28
skin elasticity, 94
sleep, 59–72, 220
the fourth state, 65–66
meditation as “new caffeine,” 66–69
meditation vs., 61–65, 63
sleep disturbances. See insomnia
sleeping pills, 57
sleep stages, 61–62, 63, 64
slumber, 169–70
smell sensations, 126
space for meditation, 123–24, 223–24
spa treatments, 225
stress, 5, 14, 39–58, 220
aging and meditation for, 97–99
aging and role of, 93–94
de-excitation of the nervous system, 7, 41–44
defined, 45, 46
emotional detox, 51–54
epidemic levels of, 40–41, 45
Malcolm Frawley’s story, 56–58
martyr role, 203–5
neuroscience of meditation and, 14, 27–33
productivity and, 23–25
Shaunda Brown’s story, 50–51
sleep and, 62, 64
Suzie Stressbox and Peggy Performer, 46, 47–48
Warren’s story, 201–2
What Is Stress Costing You?, 55–56
your relationship with, 48–51
subtleties, detecting, 173, 174
suffering, 54, 106–7, 116
Sun-Woo, Hee, 65
Superpower Pose, 161–63
surrender, 127–28, 147, 208
defined, 127
Suzie Stressbox, 46, 47–48
Swift, Taylor, 195
tactile sensations, 125
tai chi, 77
“taking your power back,” 108, 112, 113
tapping the source, 23–38
adaptation energy, 33–34
brain and body on meditation, 26–30
getting meditation “right,” 25–26
stress and productivity, 23–25
stress less, accomplish more, 30–33
why meditation matters, 34–35
taste sensations, 125–26
TED Talk, 22
telomeres, 97–98
Tesla, Nikola, 169
thankfulness. See gratitude
themes, detecting, 173, 174–75
theta waves, 62, 157, 158, 170
thought trains, 138–40, 144
time, concept of, 14–15
timepiece, 130–31, 135
Trainer, Michael, 25
transcendence, 2, 65–66
trauma, 211–12
traveling, extra meditation when, 80–82
turiya, 65–66, 169–70
defined, 65–66
University of California, Los Angeles (UCLA), 42, 98
University of California, San Francisco, 97–98
unstressing, 51–54, 227
defined, 53
up-leveling, 113, 167–68, 219–28
benefits of twice-daily practice, 220–21
finding space to sit, 223–25
nonnegotiability of meditation, 221–23
sex and, 187–88, 195
Vedas, the, 5, 45, 110, 115, 152, 211, 217
defined, 6
Vipassana, 2
visualization, 10, 36, 149, 229
vitamin D, 80
Wake Forest University, 85–86, 87
“Water the flowers, not the weeds,” 118, 119
“wellness,” xi
Western lifestyle and diet, 77
“What am I grateful for?,” 119, 133
What Is Stress Costing You?, 55–56
Whitten, Ari, 183–85
Whole Foods, 68
Winfrey, Oprah, 35, 119, 179, 224
women
apology addiction and, 177
infertility, 84–85
work performance, xvii–xviii, 21–22, 165–66
Yoda, 179
yoga, 5, 77, 100
Zen, 2
zinc gluconate spray, 80
“Ziva babies,” 84
Ziva case studies
Amber Shirley, 69–72
Ari Whitten, 183–85
Cathi Peterson, 90–92
Christie Orros, 181–83
Ciaran Byrne, 212–14
Hannah Maroney, 101–3
Lindsey Clayton, 29–30
Malcolm Frawley, 56–58
Mari Carmen, 19–22
Shaunda Brown, 50–51
Stacy London, 24
zivaONLINE, xvii, 3, 158
in-person training vs., 6
Larry Sark on, 158–59
resources, 229
Ziva Technique, 3, 26
Andrew Huberman on, xi–xiii
Mark Hyman on, ix–x
nishkam karma yoga, 5–6, 25–26
resources, 229–30
zivaTRIBE, 53, 229
Z Technique, 3, 121–49
3 M’s, 3–5, 7, 121, 124–34. See also manifesting; meditation; mindfulness
benefits and advantages, 220–21
Come to Your Senses, 125–27
daily program, 148–49
day in the life, 122–24
effective meditation experiences
bliss field, 142–43, 146
the party, 140–42
the thought train, 138–40
emotional and physical detox process, 51–54
five things most frequently happening in a sitting, 136–46
homework assignment, 149
ineffective meditation experiences
the baseball bat, 145–46
contemplation, 143–44
in-person training vs., 6
making it nonnegotiable, 134–36, 221–23
the mantra, 127–32
morning sitting, 122, 148
overview of, xvii–xx
second sitting, 122–23, 149
space and place for, 123–24, 223–24
thirty minutes a day, 24–25
twice-daily practice, 80–82, 220–21
word of warning, 136