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Index
From Mindfulness to Heartfulness
Copyright
Contents
Exercises and Reflections
Practices
Dedication
1 The Promise of Heartfulness
Introduction – The Invitation
Our Heartful Path
The Science of Embodiment
Living Embodied
Life as Usual
What Is Heartfulness Awareness?
The Heartful Experience
Our Journey as a Labyrinth
Personalizing the Journey
Heartful Practices for Life
Finding Heartful Opportunity
Exercise and Reflection # 1 - In-attentional Blindness, or “what Are Your Gorillas?”
Practice: Present Moment Awareness
Conclusion – Embracing the Journey
2 Who We Are and What Is Possible
Introduction – A Blueprint for Change
We Know There Is Another Way, so What Is Blocking Us?
The Contribution of Our Brain
The Tip of the Ice-berg
Brain Dynamics
Being Your Own Electrician
Embracing the Subconscious
The Key to Perception
Our Unique Interpretations of the World
Through the Eyes of Joey
The ‘data Storage’ Centers of Our Brain
Implicit Memory and the Creation of Perception
A Boy and His Mom
Somewhere We Know
Review Points
Our Personal Triggers
I Have a Part of Me That…
Exercise and Reflection # 2 - Identifying Your Own Triggers and Associated Physical Reactions
Practice: The Power of Pause
Conclusion – Heartfully ‘holding’ Our Process
3 The ‘spiral of Becoming’
Introduction – Moments of ‘becoming’ and the Mindfulness / Heartfulness Whole
Life Is an Embodied and Adaptive Experience
The ‘spiral of Becoming’
‘spiral of Becoming’ - Overview
The Spiral of ‘becoming’ – In Depth
Neural Patterning
Biochemical Responses
The Electrical Patterning of Our Heart
Conclusion to ‘spiral of Becoming’
Where We Have Been, Where We Are Going
Transformation Is Possible
Cultivating Mindful Awareness
Paying Attention
Fostering Non-reactivity
Mindfulness in the Moment
Exercise and Reflection # 3 - The Power of Pause
Exercise and Reflection # 4 - Paying Attention to Attention
Conclusion – Claiming the Foundation
4 From Mindfulness to Heartfulness
Approaching Heartfulness
The Power of Emotional Attention
Exercise and Reflection # 5 - The Feeling States of Awareness
The ‘feeling’ States of Awareness
What Heartful Awareness Is and How It Changes Us
Reclaiming Emotion
Intentionality and Active Engagement
At the Intersection of Neurobiology and Positive Psychology
The Continuum of Wellness
The Freeway of Fear Versus the Highway of Love
Exercise and Reflection # 6 - Heartfully Engaged Awareness Charting, and Reflection
Exercise - Heartful Awareness Chart
Process and Reflect – Personal Writing
Life-generating or Adaptive, Versus Life-depleting or Maladaptive
Engaging Change
Cultivating Day-to-day Awareness
Hear Yourself When You Are Reactive
Is There a Part of You That Needs Loving Attention?
How We Are Changed
The Power of Oxytocin
Intentionality Is Crucial
Beginner’s Heart
A Blueprint for Change
Exercise and Reflection # 7 - Heartful Awareness in Daily Life
Practice: Heartful Breathing
Conclusion – Making the Shift
5 Live and Heal with Heart
Intentional Experience
Heartfully Engaged Awareness Reprogramming Tools (heart)
Heart Basics
Heart Overview
Philosophical and Physiological Steps to Heart
Heart Made Easy
Heart in the Moment
Practice: Heart in the Moment
Heart in the Moment in Action
Exercise and Reflection # 8 - Heart in the Moment
Heart in the Moment Review
Sustained Heart
Rationale of Sustained Practice
Cultivating Practice
Refocus - Eyes. Shoulders. Torso. Breathe.
Nurture
Practice: Sustained Heart
Exercise and Reflection # 9 - Sustained Heart Practice
Heart for Healing
How We Heal
Unlocking the Implicit
Practice: Heart for Healing
Exercise and Reflection # 10 - Heart for Healing
Last Thoughts
6 Heartful Awareness in Action
Every Moment Is a Heartful Opportunity
Love and Fear Re-visited
From Intent to Action
Authentic Willingness
What Is Keeping Us Stuck? – Examining the Pay off
Weighing the Advantages and Disadvantages
The Physiological Discomfort of Change
Fear and Reluctance
The Invitation of Difficult Emotion
Exercise and Reflection # 11 - Questions of Willingness
The Language We Speak
The Nature of Inner Chatter
Catastrophizing
Conversations in Our Head
Exercise and Reflection # 12 - Inner Chatter
The ‘stories’ We Tell
The Scripts We Write
Replaying Our Stories
Exercise and Reflection # 13 - Stories and Scripts
Communication with Others
Non – Verbal Communication
Exercise and Reflection # 14 - Communication with Others
Subjective Interpretation
Exercise and Reflection # 15 - Subjective Interpretation
Conclusion
7 Moving Forward
Dimensions of Wellness
Exercise and Reflection # 16 - Dimensions of Wellness
Review
Our Heartful Energy Diet
Energy Diet Specifics
Our Time Budget
Energy Drainers
Overloaded and Overwhelmed
Exercise and Reflection # 17 - Energy Drainers
Energy Infusers
Exercise
Simplicity
Creating Connections
Generative Time and Inspired Activities
Intentional Silence and Sacred Space
Time for Meditation
Honor You Your Uniqueness
Be Open to Synchronicities in Coincidences
Heartful Self Care
Exercise and Reflection # 18 - Energy Infusers and Heartful Self Care
Practice: Body Relaxation and Stress Release
Living Heartful Values and Fostering Greater Heartful Clarity
A Life Well Lived
Exercise and Reflection # 19 - Clarifying Life Values Pt. 1
Spending Heartful Time
Exercise and Reflection # 19 - Clarifying Life Values Pt. 2
Exercise and Reflection # 19 - Clarifying Life Values Pt. 3
Heartful Clarity Through Contrast
Exercise and Reflection # 19 - Clarifying Life Values Pt. 4
Creating Conditions for Clarity
Practice: Heart for Clarity
Conclusion – Out of the Labyrinth
Exercise and Reflection # 20 - Stepping out
Sacred Transformations
Practice: Sacred Heart
Coming Home to the Truth
Appendix Diagram of Heart and Other Practices:
Heart Diagram of Practices Review
Resources
Practices
Practice : Present Moment Awareness
Practice: The Power of Pause
Practice: Heartful Breathing
Practice: Heart in the Moment
Practice: Sustained Heart
Heart for Healing
Practice: Body Relaxation and Stress Release
Practice: Heart for Clarity
Practice: Sacred Heart
Heart Record Log
Heartfully Engaged Awareness Reprogramming Tools
Acknowledgments
Endnotes
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