Introduction
2 We now also know: Daniel Siegel, The Mindful Brain: Reflection and Attunement in the Cultivation of Well-Being (New York: W. W. Norton, 2007), 42–44.
4 the brain learns best through the repetition of experiences: Paul Gilbert, “The Practice of Learning and Change,” Mindfulness and Compassion conference, Greater Good Science Center, University of California, Berkeley, September 2015.
Chapter One: The Basics of Strengthening Resilience
8 In trying to sort out: Mihaly Csikszentmihalyi, Flow: The Psychology of Optimal Experience (New York: HarperCollins, 1991), 8–10.
10 A mature adult brain: Jeffrey M. Schwartz and Sharon Begley, The Mind and the Brain: Neuroplasticity and the Power of Mental Force (New York: HarperCollins, 2002), 21–53.
10 Neuroplasticity means: Daniel Siegel, The Mindful Brain: Reflection and Attunement in the Cultivation of Well-Being (New York: W. W. Norton, 2007), 30–32.
10 Self-directed neuroplasticity requires the engagement: Siegel, The Mindful Brain, 42–44.
11 The brain is shaped by experience: Richard Davidson, “Project Happiness,” Common Ground, August 2012.
11 Because our earliest experiences: Louis Cozolino, The Neuroscience of Human Relationships: Attachment and the Developing Social Brain (New York: W. W. Norton, 2006), 146–48.
11 our brains are entrained to function: Diana Fosha, The Transforming Power of Affect: A Model for Accelerated Change (New York: Basic Books, 2000).
12 “neural cement”: Bonnie Badenoch, Being a Brain Wise Therapist: A Practical Guide to Interpersonal Neurobiology (New York: W. W. Norton, 2008), 52–75.
13 Too many adverse childhood experiences: Bessel van der Kolk, The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma (New York: Penguin, 2015), 107–24.
13 75 percent of all Americans: Joseph Stephen, What Doesn’t Kill Us: The New Psychology of Post-traumatic Growth (New York: Basic Books, 2011).
13 trauma is a fact of life: Peter Levine, Trauma Therapist Project, www.thetraumatherapistproject.com, accessed October 12, 2017.
14 fight-flight-freeze-fold: Pat Ogden, Kekuni Minton, and Clare Pain, Trauma and the Body: A Sensorimotor Approach to Psychotherapy (New York: W. W. Norton, 2006), 29–36.
14 Negativity bias: Rick Hanson, Hardwiring Happiness: The New Brain Science of Contentment, Calm, and Confidence (New York: Harmony Press, 2013), 17–31.
14 Our brain unconsciously filters our perceptions: Shakil Choudhury, Deep Diversity: Overcoming Us vs. Them (Toronto: Between the Lines, 2015).
15 Reconditioning: Bruce Ecker, Unlocking the Emotional Brain: Eliminating Symptoms at Their Roots Using Memory Reconsolidation (New York: Routledge, 2012).
17 They learned that the brain “at rest”: Damien A. Fair, Alexander L. Cohen, Nico U. F. Dosenbach, Jessica A. Church, Francis M. Miezin, Deanna M. Barch, Marcus E. Raichle, Steven E. Peterson, and Bradley L. Schlaggar, “The Maturing Architecture of the Brain’s Default Network,” Proceedings of the National Academy of Sciences 105 (March 2008): 4028–32.
17 “the plane of open possibilities”: Dan Siegel, The Mindful Therapist: A Clinician’s Guide to Mindsight and Neural Integration (New York: W. W. Norton, 2010), 8–17.
17 the default network is where: Matthew Lieberman, Social: Why Our Brains Are Wired to Connect (New York: Crown Publishers, 2013), 17–23.
18 Dissociation is one of the brain’s most powerful mechanisms: Van der Kolk, The Body Keeps the Score, 66–68.
22 the brain learns best through a practice of little and often: Paul Gilbert, “The Practice of Learning and Change,” Mindfulness and Compassion conference, Greater Good Science Center, University of California, Berkeley, September 2015.
22 mindfulness and self-compassion practices: Richard Davidson and Daniel Goleman, Altered Traits: Science Reveals How Meditation Changes Your Mind, Brain, and Body (New York: Avery, 2017), 105–7.
22 But the brain also needs a perception: Stephen Porges, “Neuroception: A Subconscious System for Detecting Threats and Safety,” paper presented at conference “The Healing Power of Emotion: Integrating Relationships, Body and Mind,” Lifespan Learning Institute, Los Angeles, CA, March 10, 2007.
23 The roots of resilience: Fosha, The Transforming Power of Affect.
24 Close to half of us didn’t: Louis Cozolino, The Neuroscience of Human Relationships: Attachment and the Developing Brain (New York: W. W. Norton, 2006).
24 the positive psychology pioneer Barbara Fredrickson: Barbara Fredrickson, Love 2.0: Finding Happiness and Health in Moments of Connection (New York: Hudson Street Press, 2013).
25 “change your brain to change your life for the better”: See Daniel Amen, Change Your Brain, Change Your Life (New York: Harmony Books, 2015).
Chapter Two: Practices of Somatic Intelligence
27 Your ANS constantly scans: Bessel van der Kolk, The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma (New York: Penguin, 2015), 79.
29 a third branch of the ANS, the ventral vagus pathway: Stephen Porges, “Neuroception: A Subconscious System for Detecting Threats and Safety, paper presented at conference on “The Healing Power of Emotion: Integrating Relationships, Body and Mind,” Lifespan Learning Institute, Los Angeles, CA, March 10, 2007.
30 Porges’s collaborator: Deborah Dana, A Beginner’s Guide to Polyvagal Theory, 2017, www.debdanalcsw.com/the-rhythm-of-regulation.php.
31 Exercise 2-1: Mini Breath Meditation: Adapted from Deb Dana, The Polyvagal Theory in Therapy (New York: W. W. Norton, 2018).
32 Exercise 2-2: Affectionate Breathing: Adapted from Christopher Germer and Kristin Neff, Mindful Self-Compassion Teacher Guide (San Diego, CA: Center for Mindful Self-Compassion, 2016).
33 Exercise 2-3: Focusing on the Soles of the Feet: Adapted from Christopher Germer and Kristin Neff, Mindful Self-Compassion Teacher Guide (San Diego, CA: Center for Mindful Self-Compassion, 2016).
35 According to Dacher Keltner: Dacher Keltner, Born to Be Good: The Science of a Meaningful Life (New York: W. W. Norton, 2009), 182.
37 Exercise 2-7: Savor a Moment of Connection: Inspired by Barbara Fredrickson, Love 2.0: Finding Happiness and Health in Moments of Connection (New York: Hudson Street Press, 2013).
38 Exercise 2-8: Equanimity for Two: Adapted from Frank Ostaseski, training in compassionate caregiving, Zen Hospice Project, San Francisco, CA, April 1998.
39 You can experience this shift: Daniel J. Siegel, “Awakening the Mind to the Wisdom of the Body,” paper presented at conference “The Embodied Mind: Integration of the Body, Brain and Mind in Clinical Practice,” Lifespan Learning Institute, Los Angeles, CA, March 4, 2006.
40 Exercise 2-10: Savor a Moment of Relief: Adapted from Dana, The Polyvagal Theory in Therapy.
40 Exercise 2-11: Progressive Muscle Relaxation: Adapted from Marsha Davis, Elizabeth Robbins Eshelman, and Matthew McKay, The Relaxation and Stress Reduction Workbook (Oakland, CA: New Harbinger Publications, 2008), 41–46.
42 Exercise 2-13: Friendly Body Scan: Adapted from Jon Kabat-Zinn and Saki Santorelli, mindfulness-based stress reduction training for mental health professionals, Mount Madonna, CA, June 2000.
44 Exercise 2-14: Forest Bathing: Inspired by Florence Williams, Nature Fix: Why Nature Makes Us Healthier, Happier, and More Creative (New York: W. W. Norton, 2017).
46 Exercise 2-16: Pendulation: Based on Peter Levine, clinical training in somatic experiencing trauma therapy, University of California, Berkeley, October 15–16, 2004.
47 Fully 25 percent of your brain’s real estate: Daniel J. Siegel, “Awareness, Mirror Neurons, and Neural Plasticity in the Development of Well-Being,” paper presented at conference “The Healing Power of Emotion: Integrating Relationships, Body and Mind,” Lifespan Learning Institute, Los Angeles, CA, March 10, 2007.
49 Exercise 2-19: Creating a Safe Place: Adapted from Francine Shapiro, EMDR Institute training, South San Francisco, CA, July 14, 2000.
51 Exercise 2-20: Soften, Soothe, Allow: Adapted from Germer and Neff, Mindful Self-Compassion Teacher Guide.
53 Exercise 2-21: Focusing: Adapted from Ann Weiser Cornell, personal communication, October 5, 2017.
Chapter Three: Practices of Emotional Intelligence
58 Emotions are signals to act: Diana Fosha, The Transforming Power of Affect: A Model for Accelerated Change (New York: Basic Books, 2000); Daniel Goleman, Emotional Intelligence: Why It Can Matter More than IQ (New York: Bantam Books, 1995), 5–8.
58 Managing the entire range of your emotional landscape: Bonnie Badenoch, Being a Brain Wise Therapist: A Practical Guide to Interpersonal Neurobiology (New York: W. W. Norton, 2008), 30, 33–35.
59 whether our emotional responses are based on present or past events: Daniel J. Siegel, “Awareness, Mirror Neurons, and Neural Plasticity in the Development of Well-Being,” paper presented at conference “The Healing Power of Emotion: Integrating Relationships, Body and Mind,” Lifespan Learning Institute, Los Angeles, CA, March 10, 2007.
59 In order to survive: Rick Hanson, Hardwiring Happiness: The New Brain Science of Contentment, Calm, and Confidence (New York: Harmony Press, 2013), 17–31.
59 We have Velcro for the negative: Rick Hanson and Richard Mendius, Buddha’s Brain: The Practical Neuroscience of Happiness, Love, and Wisdom (Oakland, CA: New Harbinger Publications, 2009).
60 the upside of their dark side: See Todd Kashdan, The Upside of Your Dark Side: Why Being Your Whole Self — Not Just Your “Good” Self — Drives Success and Fulfillment (New York: Hudson Street Press, 2014).
60 intentionally cultivating positive emotions: Barbara Fredrickson, Positivity: Groundbreaking Research Reveals How to Embrace the Hidden Strength of Positive Emotions, Overcome Negativity, and Thrive (New York: Crown Publishers, 2009).
60 emotional contagion: Daniel Goleman, Social Intelligence: The New Science of Human Relationships (New York: Bantam Books, 2006), 13–17.
60 Mindful self-compassion: Kristin Neff, Self-Compassion: The Proven Power of Being Kind to Yourself (New York: HarperCollins, 2015).
61 Positivity: Fredrickson, Positivity.
62 Theory of mind: Louis Cozolino, The Neuroscience of Human Relationships: Attachment and the Developing Social Brain (New York: W. W. Norton, 2006), 195–98.
63 To be present is far from trivial: Jon Kabat-Zinn, Coming to Our Senses: Healing Ourselves and the World through Mindfulness (New York: Hyperion, 2005), 82.
64 Guy Armstrong: Guy Armstrong, training in loving-kindness practice, Spirit Rock Meditation Center, Woodacre, CA, September 18, 2004.
64 Anna Douglas: Anna Douglas, training in mindfulness practice as we grow older, Spirit Rock Meditation Center, Woodacre, CA, May 21, 2007.
67 Ninety-three percent of all emotional communication: Albert Mehrabian, Silent Messages: Implicit Communication of Emotions and Attitudes (Belmont, CA: Wadsworth, 1972), 44–45.
72 Exercise 3-8: Practicing Gratitude for the Web of Life: Inspired by Robert Emmons, “The Science of a Meaningful Life: Gratitude Training,” Greater Good Science Center, University of California, Berkeley, October 22, 2010.
73 Exercise 3-9: Awe Practice: Inspired by conference “The Art and Science of Awe,” Greater Good Science Center, University of California, Berkeley, July 2016.
73 The most beautiful thing: Albert Einstein, Living Philosophies (New York: AMS Press, Inc., 1931).
74 To see a World: William Blake, “Auguries of Innocence,” in The Oxford Book of English Mystical Verse, ed. D. H. S. Nicholson and A. H. E. Lee (Oxford: Clarendon Press, 1917), 57.
74 Exercise 3-10: Taking In the Good: Adapted from Rick Hanson, Hardwiring Happiness: The New Brain Science of Contentment, Calm, and Confidence (New York: Harmony Press, 2013), 61–63.
76 Exercise 3-11: Meeting Your Compassionate Friend: Adapted from Christopher Germer and Kristin Neff, Mindful Self-Compassion Teacher Guide (San Diego, CA: Center for Mindful Self-Compassion, 2016).
77 Researchers have found it’s far and away easier: Neff, Self-Compassion.
79 If you discover [within yourself]: Sri Auribindo, painting in the hall of California Institute of Integral Studies, San Francisco, CA.
79 Whenever you’re about to venture: Bill Bowen, clinical training in somatic resourcing, John F. Kennedy University, Pleasant Hill, CA, June 13, 2008.
79 “feel the fear and do it anyway”: Susan Jeffers, Feel the Fear . . . and Do It Anyway (New York, Ballantine Books, 2007).
79 a sign that you’re about to grow: Jack Kornfield, dharma talk, Spirit Rock Meditation Center, Woodacre, CA, January 2006.
79 doing “one thing every day which scares you”: Eleanor Roosevelt, You Learn by Living: Eleven Keys for a More Fulfilling Life (New York: Harper Perennial, 2011), 23–42.
80 you can also generate a sense of self-confidence: George Bonnano, cited in Phillip Moeller, “Happier People Deal Better with Hardships,” Huffington Post, April 11, 2012, www.huffingtonpost.com/2012/04/11happiness-andhardships_n_1417944.html.
82 Exercise 3-15: Giving Yourself a Self-Compassion Break: Adapted from Germer and Neff, Mindful Self-Compassion Teacher Guide.
84 Exercise 3-17: Cultivating Compassion with Equanimity: Adapted from Germer and Neff, Mindful Self-Compassion Teacher Guide.
84 the brain processes compassion: Emiliana Simon-Thomas, Science of Happiness, course, Greater Good Science Center, University of California, Berkeley, 2014, https://ggsc.berkeley.edu/what_we_do/event/the_science_of_happiness.
84 Have compassion for everyone you meet: Miller Williams, “Compassion,” The Ways We Touch: Poems (Champaign-Urbana: University of Illinois Press, 1997).
87 Exercise 3-18: Rewiring a Negative Emotion through Movement: Adapted from Natalie Rogers, training in expressive arts therapy, San Francisco, CA, April 15–17, 2004.
88 Exercise 3-19: Power Posing: Amy Cuddy, “Your Body Language May Shape Who You Are,” TED Global, 2012, www.ted.com/talks/amy_cuddy_your_body_language_shapes_who_you_are.
Chapter Four: Practices of Relational Intelligence within Yourself
97 The neural circuitry for this inner secure base: Louis Cozolino, The Neuroscience of Human Relationships: Attachment and the Developing Social Brain (New York: W. W. Norton, 2006), 81–92.
97 The roots of resilience: Diana Fosha, The Transforming Power of Affect: A Model for Accelerated Change (New York: Basic Books, 2000).
98 The turning point: Max Lerner, The Unfinished Country: A Book of American Symbols (New York: Simon & Schuster, 1959).
98 That larger, authentic experience of self: Richard Schwartz, clinical training in internal family systems, Psychotherapy Networker Symposium, March 24, 2009.
99 Experiencing shame occasionally: Bonnie Badenoch, Being a Brain Wise Therapist: A Practical Guide to Interpersonal Neurobiology (New York: W. W. Norton, 2008), 105–10.
100 Shame has been called the great disconnector: Jane Conger, clinical training in shame, The Psychotherapy Institute, Berkeley, CA, March 2003.
100 Just that action of paying attention: Elisha Goldstein, personal communication, October 5, 2012.
104 Exercise 4-4: Working with Symbols of Traits of Resilience: Inspired by Barbara Fredrickson, Positivity: Groundbreaking Research Reveals How to Embrace the Hidden Strength of Positive Emotions, Overcome Negativity, and Thrive (New York: Crown Publishers, 2009), 215–22.
105 If we don’t experience being fully loved: Richard Schwartz, clinical training in internal family systems, Psychotherapy Networker Symposium, March 24, 2009.
109 Oh, the comfort: Dinah Craik, A Life for a Life (1859; repr., London: Hurst and Blackett, 1985), 264.
114 Exercise 4-10: Carrying Love and Appreciation in Your Wallet: Inspired by Fredrickson, Positivity.
115 Exercise 4-11: Loving and Accepting Yourself, Even Though. . .: Adapted from John Freedom, clinical training in emotion freedom technique, San Rafael, CA, August 16, 2007.
118 Exercise 4-14: Writing a Compassionate Letter to Retire the Inner Critic: Adapted from Christopher Germer and Kristin Neff, Mindful Self-Compassion Teacher Guide (San Diego, CA: Center for Mindful Self-Compassion, 2016).
120 Exercise 4-15: Cultivating the Wiser Self: Adapted from fundamentals training course, Coaches Training Institute, San Rafael, CA, August 19, 2005.
122 Exercise 4-16: Befriending the Many Parts of Yourself: Based on Virginia Satir, training at Marina Counseling Center, San Francisco, CA, January 1992.
122 This being human: Jalaluddin Rumi, “The Guest House,” The Essential Rumi, trans. Coleman Barks (San Francisco: HarperCollins, 1995), 109.
125 Exercise 4-18: Imagining a Good Inner Parent: Inspired by Bessel van der Kolk, The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma (New York: Penguin, 2015), 299–306.
Chapter Five: Practices of Relational Intelligence with Others
133 Human beings are social beings: Matthew Lieberman, Social: Why Our Brains Are Wired to Connect (New York: Crown Publishers, 2013).
133 We hurt people, and are hurt by people: Jack Kornfield, dharma talk, Spirit Rock Meditation Center, Woodacre, CA, October 2012.
133 We learn “rules” about interacting with others: Louis Cozolino, The Neuroscience of Human Relationships: Attachment and the Developing Social Brain (New York: W. W. Norton, 2006), 139.
135 Sometimes the models of relating to others: Cozolino, The Neuroscience of Human Relationships, 140.
136 Exercise 5-1: Deep Listening to Develop Resilience: Adapted from Jon Kabat-Zinn, training on mindful parenting, Spirit Rock Meditation Center, Woodacre, CA, March 4, 2000.
136 The most basic and powerful way: Rachel Naomi Remen, My Grandfather’s Blessings: Stories of Strength, Refuge, and Belonging (New York: Riverhead Books, 2000).
136 When we shift our attention: Ruth Cox, quoted in Mark Brady and Jennifer Austin Leigh, The Little Book of Listening Skills: 52 Essential Practices for Profoundly Loving Yourself and Other People (Grand Rapids, MI: Paideia Press, 2008).
137 A “moment of meeting”: Daniel Stern, The Present Moment in Psychotherapy and Everyday Life (New York: W. W. Norton, 2004), 173.
142 Exercise 5-6: Communicating without Shame or Blame: Adapted from Marshall Rosenberg, Nonviolent Communication: A Language of Life (Encinitas, CA: Puddle Dancer Press, 2003).
146 Out of a great need: The Gift: Poems by Hafiz, the Great Sufi Master, trans. Daniel Landinsky (New York: Penguin Putnam, 1999), 165.
147 Exercise 5-9: Comfort with Closeness and Distance: Adapted from Stan Tatkin, clinical training, California Association of Marriage and Family Therapists, Marin chapter, March 15, 2011.
148 Exercise 5-10: Negotiating Change: Adapted from Rosenberg, Nonviolent Communication.
152 we spend about one-third of the time in actual relating: Edward Tronick, “Rupture in Relationship,” paper presented at conference “Toward a New Psychology of Interpersonal Relationships,” Lifespan Learning Institute, Los Angeles, CA, March 11, 2012.
153 “Out beyond the ideas”: Jalaluddin Rumi, The Essential Rumi, translated by Coleman Barks (San Francisco: HarperSanFrancisco, 1995).
155 Exercise 5-13: Us versus Them: Adapted from Shakil Choudhury, Deep Diversity: Overcoming Us vs. Them (Toronto: Between the Lines, 2015).
155 transactional analysis identified many different games: Lynne Forrest, “An Overview of the Drama Triangle,” June 26, 2008, www.lynneforrest.com/articles/2008/06/the-faces-of-victim.
160 Exercise 5-16: Just Like Me: Adapted from Mark Coleman, Make Peace with Your Mind: How Mindfulness and Compassion Can Free You from Your Inner Critic (Novato, CA: New World Library, 2016), 199.
161 Exercise 5-17: Forgiveness: Adapted from Jack Kornfield and Fred Luskin, “The Science and Practice of Forgiveness,” seminar at Greater Good Science Center, University of California, Berkeley, May 15, 2010.
163 Exercise 5-18: Honoring Shared Humanity: Adapted from Jack Kornfield, training in the Brahma viharas, Spirit Rock Meditation Center, Woodacre, CA, July 2003.
163 Then it was as if: Thomas Merton, quoted in Jack Kornfield, The Wise Heart: A Guide to the Universal Teachings of Buddhist Psychology (New York: Bantam Books, 2008), 11.
Chapter Six: Practices of Reflective Intelligence
167 Anchoring in that awareness: Based on teachings of Sylvia Boorstein and James Baraz, Spirit Rock Meditation Center, Woodacre, CA, 1998–present.
168 some of the steps of basic mindfulness: Based on teachings of Sylvia Boorstein and James Baraz, Spirit Rock Meditation Center, Woodacre, CA, 1998–present.
169 Be willing to have it so: William James, in The Harper Book of Quotations, ed. Robert I. Fitzhenry (New York: HarperCollins, 1993), 17.
171 Mindfulness is simply being aware: James Baraz, Awakening Joy for Kids, quoted in Michelle Gale, Mindful Parenting in a Messy World (Carlsbad, CA: Motivational Press, 2017), 5.
175 common thought processes that human beings use: Kelley McGonigal, “The Neuroscience of Change,” Neuroscience Summit Training webinar, Sounds True, Boulder, CO, March 2017.
182 A central practice of mindfulness-based cognitive therapy: Elisha Goldstein, personal communication, October 2012.
185 In her book Mindset: Carol Dweck, Mindset (New York: Ballantine Books, 2006).
188 People are always telling themselves stories: Stephen Joseph, quoted in Michaela Haas, Bouncing Forward: Transforming Bad Breaks into Breakthroughs (New York: Atria, 2015).
189 Exercise 6-15: Creating a Coherent Narrative: Adapted from Bessel van der Kolk, “Clinical Implications of Neuroscience Research in PTSD,” paper presented at conference “Healing Moments in Trauma Treatment,” Lifespan Learning Institute, Los Angeles, CA, March 13, 2011.
190 “Autobiography in Five Short Chapters”: Portia Nelson, There’s a Hole in My Sidewalk: The Romance of Self-Discovery (New York: Atria Books, 2012), xi–xii.
195 Praise and blame: Jack Kornfield, Buddha’s Little Instruction Book (New York: Bantam, 1994).
196 intentions phrased with May I: James Pennebaker and Joshua M. Smyth, Opening Up by Writing It Down: How Expressive Writing Improves Health and Eases Emotional Pain (New York: Guilford Press, 2016).
Chapter Seven: Full-On Resilience
202 the emerging field of post-traumatic growth: Jim Rendon, Upside: The New Science of Post-traumatic Growth (New York: Touchstone, 2015).
205 We all accept that no one controls the weather: Jon Kabat-Zinn, “The Art of Conscious Living,” VHL Family Forum, September 1993, www.vhl.org/newsletter/vhl1993/93/cazinn.
213 morning pages: Julia Cameron, The Artist’s Way: A Spiritual Path to Higher Creativity (New York: Tarcher and Perigee, 1992), 33–35.
214 Wisdom tells me: Sri Nisargadatta, I Am That (Durham, NC: Acorn Press, 2012).
215 Stephen Levine: Stephen Levine, A Year to Live: How to Live This Year as If It Were Your Last (New York: Bell Tower, 1997).
Chapter Eight: Caring for and Nourishing Your Amazing Brain
219 The human brain is the most dazzlingly complex entity: Rick Hanson and Richard Mendius, Buddha’s Brain: The Practical Neuroscience of Happiness, Love, and Wisdom (Oakland, CA: New Harbinger Publications, 2009), 6–7.
220 we need to move our bodies: Wendy Suzuki, Healthy Brain, Happy Life: A Personal Program to Activate Your Brain and Do Everything Better (New York: HarperCollins, 2016).
221 Exercise regenerates our telomeres: Elizabeth Blackburn and Elissa Epel, The Telomere Effect: A Revolutionary Approach to Living Younger, Healthier, Longer (New York: Grand Central Publishing, 2017), 177–79.
221 Exercise 8-1: Four-Minute Brain and Body Workout: Adapted from Suzuki, Healthy Brain, Happy Life, 133–34.
224 Exercise 8-3: Neuromovement: Adapted from the “learning switch,” one of the nine Anat Baniel Method NeuroMovement essentials for positive brain change. See Anat Baniel, Move into Life: The Nine Essentials for Lifelong Vitality (New York: Harmony Books, 2009), 65–69.
226 Many of us routinely don’t get enough sleep: Kat Duff, The Secret Life of Sleep (New York: Atria Books, 2014).
226 Restoring the equilibrium of the nervous system: Matthew Walker, Why We Sleep: Unlocking the Power of Sleep and Dreams (New York: Scribner, 2017), 216–217.
227 the brain is not like the engine of a car: Robert Sapolsky, Why Zebras Don’t Get Ulcers (New York: Holt Paperbacks, 2004), 226–38.
229 the brain has a third form of sleep: Emily Anthes, “Six Ways to Boost Your Brain Power,” Scientific American Mind, February–March 2009, 56–61.
230 foods that promote good brain health: “The MIND Diet: A Detailed Guide for Beginners,” HealthLine, July 30, 2017, www.healthline.com/nutrition/mind-diet.
232 Exercise 8-10: Savor a Raisin Meditation: Adapted from Jack Kornfield, class in meditation, Spirit Rock Meditation Center, Woodacre, CA, July 2000.
233 The brain learns and rewires itself from experience: Louis Cozolino, The Healthy Aging Brain: Sustaining Attachment, Attaining Wisdom (New York: W. W. Norton, 2008).
234 The first two examples: David A. Bennett, “Banking against Alzheimer’s,” Scientific American Mind, July–August 2016, 28–37.
234 A colossal number of brain cells: Quoted in Bennett, “Banking against Alzheimer’s.”
236 flow is the sweet spot of mental activity: Mihaly Csikszentmihalyi, Flow: The Psychology of Optimal Experience (New York: HarperCollins, 1991), 74.
237 When I look: “Mud Puddles and Dandelions,” Christian Family Institute, http://www.christianfamilyinstitute.net/mud-puddles-dandelions, accessed October 15, 2017.
237 Both curiosity and creativity: Sharon Begley, “Play On! In a First, Brain Training Cuts Risk of Dementia 10 Years Later,” STAT, July 25, 2016, www.statnews.com/2016/07/24/brain-training-cuts-dementia-risk.
238 Many people think of laughter: Ode magazine, “Ode to Laughter,” August 2009.
238 Those who play rarely become brittle: Stuart Brown, Play: How It Shapes the Brain, Opens the Imagination, and Invigorates the Soul (New York: Avery, 2009).
241 This is what our brains were wired for: Matthew Lieberman, Social: Why Our Brains Are Wired to Connect (New York: Crown Publishers, 2013).
242 To exist is to change: Henri Bergson, Creative Evolution: Humanity’s Natural Creative Impulse (New York: Henry Holt & Co., 1911).
242 Exercise 8-18: Taking Stock of Healthy Social Connections: Very loosely adapted from Mind Mapping, www.mindmapping.com, accessed November 1, 2017.
245 American adults now spend: “Fact Tank: News in the Numbers,” Pew Research Center, June 28, 2017, www.pewresearch.org/fact-tank/2017/06/28/10-facts-about-smartphones.
245 No matter how fond or proud you are: Nicholas Carr, The Shallows: What the Internet Is Doing to Our Brains (New York: W. W. Norton, 2011), 132–33.
246 We all have our preferences: Sherry Turkle, Alone Together: Why We Expect More from Technology and Less from Each Other (New York: Basic Books, 2011).
246 people have reduced tolerance for messy emotions: Sherry Turkle, Reclaiming Conversation: The Power of Talk in a Digital Age (New York: Penguin, 2015).
247 Unfortunately, the ability even to be aware: Turkle, Reclaiming Conversation.
247 Technology can be: “Spielberg in the Twilight Zone,” WIRED online, June 1, 2002, www.wired.com/2002/06/spielberg.
248 Exercise 8-21: Digital Detox: Adapted from Catherine Steiner-Adair, The Big Disconnect: Protecting Childhood and Family Relationships in the Digital Age (New York: Harper, 2013), 260–95.
248 time spent talking at the dinner table: Jonah Lehrer, A Book about Love (New York: Simon & Schuster, 2016).
250 a three-day immersion in a wilderness setting: Florence Williams, Nature Fix: Why Nature Makes Us Healthier, Happier, and More Creative (New York: W. W. Norton, 2017).
251 It is not the strongest: attributed to Charles Darwin by Leon Megginson, presentation at Southwestern Social Science Association convention, 1963.