Mind-Body Intelligence · How to Manage Your Mind Using Biofeedback and Mindfulness by Blackett, Glyn -- Read -- Imperial Library of Trantor

Index

1 Introduction: How To Manage Your Mind

1 Introduction 2 The Problem: Being Out of Control 3 The Solution: Mind-Body Intelligence 4 Overview of the Book 5 About The Author 6 Summary of Key Points

PART 1 Foundations of the Mind-Body Connection 2 What Is The Mind?

1 Introduction 2 Mental Contents 3 Appetites, Desires and Motivation 4 Faculties 5 Emotion 6 Summary of Key Points

3 Biology of the Mind-Body Connection

1 Introduction 2 Self-Regulation and Emotion 3 Three High Level Emotion Systems 4 The Brain and Self-Regulation 5 Simulator Mode 6 The Biology of Desire and Craving 7 The Biology of Arousal 8 Psychoneuroimmunology 9 Putting It All Together – An Account of Addiction 10 Emotional Hijacks and Trauma 11 Summary of Key Points

4 Breathing

1 Introduction 2 Biology of Breathing 3 Breathing and Emotions 4 Breathing and Meditation 5 Practical Considerations 6 Summary of Key Points

PART 2 Practical Implications of the Mind-Body Connection 5 The Nature of Self-Control

1 Introduction 2 Resistance, Avoidance and Acceptance 3 Inaccessible Resources and Abilities 4 The “Quicksand Effect” 5 The Serenity Prayer 6 The Limits Of Control 7 Control Strategies 8 Conscious Control Versus Automatic Pilot 9 Flow States 10 Primary Versus Secondary Suffering 11 Conclusion: The Serenity Prayer Revisited 12 Summary of Key Points

6 Useful Models

1 Introduction 2 The Relationship Between Thoughts and Feelings 3 The Dual Intelligence Model 4 The Human Performance Curve Revisited 5 Summary of Key Points

7 Accessing Mind-Body Resources

1 Introduction 2 How We Learn 3 Attitude of Trust 4 Imagination 5 Attention 6 Accessing Flow 7 Summary of Key Points

8 Arousal, Stress & Relaxation

1 Introduction 2 What Is Stress? 3 What Does Stress Actually Feel Like? 4 Stress and Polyvagal Theory 5 Loss of Regulation 6 Varieties of Arousal 7 Relaxation 8 Summary of Key Points

PART 3 Tools for Training the Mind 9 Mindfulness & Meditation

1 Introduction 2 What Is Mindfulness? 3 Mindfulness as Meditation Practice 4 Mindfulness And Purpose 5 Mindfulness and the Mind-Body Connection 6 Loving-Kindness Meditation 7 How Mindfulness Creates Change 8 The Nature of Distraction 9 Summary of Key Points

10 Biofeedback

1 Introduction 2 How Biofeedback Creates Change 3 EMG or Muscle Tension Biofeedback 4 Breathing Biofeedback 5 Heart Rate Variability Biofeedback 6 Galvanic Skin Response 7 Skin Temperature 8 Hemoencephalography 9 Evidence Base for Biofeedback 10 Summary of Key Points

11 How Biofeedback Supports Mindfulness Practice

1 Introduction 2 What Is Effective Mindfulness Practice? 3 Optimal Conditions for Effective Mindfulness 4 Biofeedback, the Quicksand Trap and Acceptance 5 Mindfulness As Flow 6 Combining Biofeedback and Mindfulness Practice 7 Summary of Key Points

PART 4 The Skill-set of Mind-Body Regulation 12 Attention

1 Introduction 2 What Is Attention? 3 Neuroscience of Attention 4 Attention and the Mind-Body Connection 5 Styles of Attention 6 Resistance and Avoidance 7 Attention and Positive Emotion 8 Attention Training 9 Summary of Key Points

13 Motivation

1 Introduction 2 What Is Motivation? 3 The Inner Dialogue of Motivation 4 Resisting Temptation 5 Summary of Key Points

14 Thinking

1 Introduction 2 Thinking Challenges 3 Solutions 4 Summary of Key Points

15 Positive Emotion

1 Introduction 2 What Are We Aiming For? 3 Cultivating Positive Emotion 4 Emotional Intelligence 5 Creating the Conditions for Positivity 6 Values 7 Summary of Key Points

16 Conclusion

1 Introduction 2 The Skill-Set of Self-Regulation 3 What's Missing 4 Where Next?

Appendix Spectral Analysis of HRV Data Acknowledgements About The Author Recommended Further Reading

Science and the Mind-Body Connection General Self-Help and Therapy Books Video and Audio Resources

Notes