Chapter 2. Practices of Somatic Intelligence
NEW CONDITIONING
Level 1. Barely a Wobble
2-3. Focusing on the Soles of the Feet
Level 2. Glitches and Heartaches, Sorrows and Struggles
2-5. Energize Your Heart Center
2-7. Savor a Moment of Connection
Level 3. Too Much
2-9. Join or Start a Support Group
RECONDITIONING
Level 1. Barely a Wobble
2-10. Savor a Moment of Relief
2-11. Progressive Muscle Relaxation
Level 2. Glitches and Heartaches, Sorrows and Struggles
Level 3. Too Much
2-16. Pendulation —Toggling between Tension and Ease
DECONDITIONING
Level 1. Barely a Wobble
2-18. Memories of a Soothing Natural Landscape
Level 2. Glitches and Heartaches, Sorrows and Struggles
Level 3. Too Much
Chapter 3. Practices of Emotional Intelligence
NEW CONDITIONING
Level 1. Barely a Wobble
3-5. Attuning to and Conveying Basic Emotions
3-6. Feeling Empathy for Fellow Human Beings
Level 2. Glitches and Heartaches, Sorrows and Struggles
3-8. Practicing Gratitude for the Web of Life
Level 3. Too Much
3-11. Meeting Your Compassionate Friend
3-12. Priming the Flow of Compassion
RECONDITIONING
Level 1. Barely a Wobble
3-13. Doing One Scary Thing a Day
Level 2. Glitches and Heartaches, Sorrows and Struggles
3-15. Giving Yourself a Self-Compassion Break
3-16. Recovering from a Shame Attack
3-17. Cultivating Compassion with Equanimity
Level 3. Too Much
3-18. Rewiring a Negative Emotion through Movement
3-20. Creating a Wished-For Outcome
DECONDITIONING
Level 1. Barely a Wobble
Level 2. Glitches and Heartaches, Sorrows and Struggles
3-22. Holding Turbulent Emotions in the Equilibrium of Well-Being
Level 3. Too Much
Chapter 4. Practices of Relational Intelligence within Yourself
NEW CONDITIONING
Level 1. Barely a Wobble
4-1. Identifying Personal Traits of Resilience
4-2. Deep Listening to Core Strengths
4-3. Taking In the Good, Reprised
4-4. Working with Symbols of Traits of Resilience
Level 2. Glitches and Heartaches, Sorrows and Struggles
4-5. Seeing the Goodness That Others See in You
4-6. Allowing Inner Parts to Be There
4-7. Finding a True Other to Your True Self
4-8. Expressing Loving-Kindness Even for Unlovable Parts
Level 3. Too Much
4-9. Meeting with the Inner Critic
RECONDITIONING
Level 1. Barely a Wobble
4-10. Carrying Love and Appreciation in Your Wallet
Level 2. Glitches and Heartaches, Sorrows and Struggles
4-11. Loving and Accepting Yourself, Even Though . . .
4-12. Turning Enemies into Allies
4-13. Sifting and Shifting Parts
Level 3. Too Much
4-14. Writing a Compassionate Letter to Retire the Inner Critic
DECONDITIONING
Level 1. Barely a Wobble
4-15. Cultivating the Wiser Self
4-16. Befriending the Many Parts of Yourself
Level 2. Glitches and Heartaches, Sorrows and Struggles
4-17. Singing Your Song Back to You
4-18. Imagining a Good Inner Parent
Level 3. Too Much
4-19. Dialogue between Your Wiser Self and Your Inner Child
4-20. Empowering Your Inner Child to Evoke Your Wiser Self
Chapter 5. Practices of Relational Intelligence with Others
NEW CONDITIONING
Level 1. Barely a Wobble
5-1. Deep Listening to Develop Resilience
5-3. Monitoring the Rhythm of Resonance
Level 2. Glitches and Heartaches, Sorrows and Struggles
5-4. Reaching Out for and Offering Help
5-6. Communicating without Shame or Blame
Level 3. Too Much
5-7. Getting the Most out of a Relationship Workshop or Support Group
RECONDITIONING
Level 1. Barely a Wobble
5-9. Comfort with Closeness and Distance
Level 2. Glitches and Heartaches, Sorrows and Struggles
5-11. Setting Limits and Boundaries
Level 3. Too Much
5-14. Dismantling the Drama Triangle
DECONDITIONING
Level 1. Barely a Wobble
5-15. Walk a Mile in Their Shoes
Level 2. Glitches and Heartaches, Sorrows and Struggles
Level 3. Too Much
5-18. Honoring Shared Humanity
Chapter 6. Practices of Reflective Intelligence
NEW CONDITIONING
Level 1. Barely a Wobble
6-2. Noticing Going Into and Out of Awareness
6-3. Tracking Shifts in Experience
Level 2. Glitches and Heartaches, Sorrows and Struggles
6-4. Identifying Thought Processes That Derail Resilience
Level 3. Too Much
6-7. What Story Am I Believing Now?
RECONDITIONING
Level 1. Barely a Wobble
6-10. Change Every Should to Could
Level 2. Glitches and Heartaches, Sorrows and Struggles
6-12. Rewiring Complete Thought Processes
Level 3. Too Much
6-14. Finding the Gift in the Mistake
6-15. Creating a Coherent Narrative
DECONDITIONING
Level 1. Barely a Wobble
6-16. Letting Go of Thought Patterns
Level 2. Glitches and Heartaches, Sorrows and Struggles
6-17. Letting Go of the Self — Breathing into Infinity
Level 3. Too Much
6-18. Letting Go of Control — Hanging On to Your Intentions
Chapter 7. Full-On Resilience
NEW CONDITIONING
Level 1. Barely a Wobble
Level 2. Glitches and Heartaches, Sorrows and Struggles
Level 3. Too Much
7-3. At Least I Can Still . . .
RECONDITIONING
Level 1. Barely a Wobble
7-4. “What’s Right with This Wrong?”
Level 2. Glitches and Heartaches, Sorrows and Struggles
7-5. Rewiring Regret about Lack of Resilience
Level 3. Too Much
7-6. Creating a Timeline of Resilience
DECONDITIONING
Level 1. Barely a Wobble
Level 2. Glitches and Heartaches, Sorrows and Struggles
Level 3. Too Much
Chapter 8. Caring for and Nourishing Your Amazing Brain
EXERCISE AND MOVEMENT
New Conditioning
8-1. Four-Minute Brain and Body Workout
8-2. Life Is a Gym: Exercising through Daily Activities
Reconditioning
8-4. Dancing Your Brain to Health
SLEEP AND REST
New Conditioning
8-5. How to Get Enough Good Sleep
Reconditioning
8-6. Give Your Brain a Mini-Break
Deconditioning
8-7. Deep, Deeper, Deepest Sleep
NUTRITION
New Conditioning
8-8. Choosing Healthy Foods for a Healthy Brain
Reconditioning
8-9. Choosing More Juice, Less Junk
Deconditioning
8-10. Savor a Raisin Meditation
LEARNING SOMETHING NEW
New Conditioning
8-11. Give Your Brain a Workout
Reconditioning
Deconditioning
LAUGHTER AND PLAY
New Conditioning
Reconditioning
8-15. Savoring Joy, Even in Grief
Deconditioning
HANGING OUT WITH HEALTHY BRAINS
New Conditioning
Reconditioning
8-18. Taking Stock of Healthy Social Connections
Deconditioning
DIGITAL VACATIONS
New Conditioning
Reconditioning
Deconditioning