Good Morning, I Love You: Mindfulness and Self-Compassion Practices to Rewire Your Brain for Calm, Clarity, and Joy

Good Morning, I Love You: Mindfulness and Self-Compassion Practices to Rewire Your Brain for Calm, Clarity, and Joy

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Overview

Discover the Transformative Effects of Being Kind to Yourself

“This brilliant book offers us both the science and practice of how self-kindness is the secret sauce of fulfillment, transformation, and joy.” —Lorin Roche, meditation teacher and author of The Radiance Sutras

Many of us yearn to feel a greater sense of inner calm, ease, joy, and purpose. We have tried meditation and found it too difficult. We judge ourselves for being no good at emptying our minds (as if one ever could) or compare ourselves with yogis who seem to have it all together. We live in a steady state of “not good enough.” It does not have to be this way.

In Good Morning, I Love You, Dr. Shauna Shapiro brings alive the brain science behind why we feel the way we do—about ourselves, each other, and the world—and explains why we get stuck in thinking that doesn’t serve us. It turns out that we are hardwired to be self-critical and negative! And this negativity is constantly undermining our experience of life.

“It is never too late to rewire your brain for positivity—for calm, clarity, and joy,” writes Dr. Shapiro. “I know this is possible because I experienced it. Best of all, you can begin wherever you are.” In short, lively chapters laced with science, wisdom, and story, Shapiro, one of the leading scientists studying the effects of mindfulness on the brain, shows us that acting with kindness and compassion toward ourselves is the key.

With her roadmap to guide you, including her signature “Good Morning, I Love You” practice, in which you deliberately greet yourself each day with these simple words, you can change your brain’s circuitry and steady yourself in feelings of deep calm, clarity, and joy. For good.

Product Details

ISBN-13: 9781683643432
Publisher: Sounds True, Incorporated
Publication date: 01/28/2020
Edition description: New Edition
Pages: 256
Sales rank: 54,840
Product dimensions: 5.76(w) x 8.27(h) x 1.03(d)

About the Author

Shauna Shapiro, PhD, is a clinical psychologist and an internationally recognized expert in mindfulness and self-compassion. She is a widely published scholar, and her Tedx Talk on this topic has been viewed well over a million times. She is a professor at Santa Clara University. Dr. Shapiro has published over 150 journal articles and coauthored two previous books, The Art and Science of Mindfulness and Mindful Discipline. Her work has been featured in the Wall Street Journal, Mashable, Wired, USA Today, Dr. Oz, the Huffington Post, Yoga Journal, and the American Psychologist. Dr. Shapiro has been an invited speaker for the King of Thailand, the Danish government, Bhutan’s Gross National Happiness Summit, and the World Council for Psychotherapy, as well as for Fortune 100 Companies including Google, Cisco Systems, Proctor & Gamble, LinkedIn, and Genentech. Dr. Shapiro is a summa cum laude graduate of Duke University and a fellow of the Mind & Life Institute, cofounded by the Dalai Lama. Dr. Shapiro lives in the San Francisco Bay Area and can be found at drshaunashapiro.com.

Table of Contents

Foreword Daniel J. Siegel, MD xi

Part 1 What You Practice Grows Stronger

Chapter 1 A Monk's Whisper 3

In Search of the Science-and a New Model of Mindfulness

Practice: Intention Practice

Gold Nugget

Chapter 2 The Miracle of Neuroplasticity 19

It's Never Too Late to Change Your Brain

Growing, Wiring, Pruning: The Cultivation of Our

Marvelous Mind

Superhighways of Habit Versus Country Roads of Compassion

Practice, Not Perfect

The 5 Percent Principle

Every Moment Matters

Positive Neuroplasticity

Practice: What Do You Want to Grow?

Practice: Gentle Reminders

Gold Nugget

Chapter 3 Mindfulness: Seeing Clearly 35

Mindfulness

So, What Is Mindfulness, Really?

The Science of Mindfulness

Myths About Mindfulness

From Reaction to Response

Full-Spectrum Living

Practice: Seeing Clearly

Gold Nugget

Chapter 4 The Three Pillars of Mindfulness: Intention, Attention, Attitude 53

Intention: Why We Pay Attention

Attention: Training and Stabilizing Our Focus in the Present

Attitude: How We Pay Attention

Formal Practice: Mindfulness Meditation

How to Begin a Meditation Practice

Practice: Mindfulness Meditation Practice Instructions

Common Questions about Formal Mindfulness

Medication Practice

Gold Nugget

Part 2 When the Going Gets Tough, the Tough Get Compassionate

Chapter 5 Self-Compassion: Your Inner Ally 75

Self-Compassion: What It Is, What It Does, Why It's Radical

Our Two Most Common (and Ineffective) Coping Mechanisms

Relearning and Reteaching Loveliness

Practice: Compassionate Letter to Myself

Gold Nugget

Chapter 6 The Five Roadblocks to Self-Compassion: How to Overcome Them 89

Misgivings about Self-Compassion

The Three Elements of Self-Compassion

The Pink Ribbon

Why We Sometimes Feel Worse Before We Feel Better

Practice: Self-Compassion in Practice

Gold Nugget

Chapter 7 Six Practices for Tough Times 99

The Power of Acceptance: What We Resist, Persists

Practice: Acceptance

The Power of Emotion Regulation

Practice: Emotion Regulation

The Power of Shifting Perspective

Practice: Shifting Perspective

The Power of Compassion to Ease "Empathy Distress"

Practice: Compassion

The Power of Radical Responsibility

Practice: Radical Responsibility

The Power of Forgiveness

Practice: Forgiveness Meditation

Gold Nugget

Part 3 Growing the Good in Ourselves and in Our World

Chapter 8 Priming the Mind for Joy: Seven Practices 125

Elusive Elation: Why Being Happy Isn't Easy

From States to Traits: Turning Positive Experiences into Lasting Strengths

Practice: Cultivating an Attitude of Gratitude

Practice: Cultivating Generosity

Practice: Seeing the Good in Others

Practice: Cultivating Mudita

Practice: The Magical Morning Question

Practice: Lovingkindness Meditation

Gold Nugget

Chapter 9 Everyday Magic: From Mindful Sex to Mindful Eating 145

Mindful Sex

Mindful Decision-Making

Mindfulness in the Workplace

Mindful Parenting

Mindful Eating

Practice: Mindful Eating

Slowing Down

Gold Nugget

Chapter 10 A More Connected and Compassionate World 165

The Delusion of Separation

A More Connected and Compassionate World

Practice: Interdependence

Gold Nugget

Chapter 11 "Good Morning, I Love You" 175

The Full Practice: Good Morning, I Love You

Gold Nugget

Acknowledgments 187

Notes 191

Bibliography 207

Index 221

About the Author 231

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