Table of Contents
Preface vii
Chapter 1 Wired for Resilience 1
The Four Fs Reflection 11
Attend and Befriend 12
Chapter 2 Your Resilient Body 19
The Remote Control: Four Ways to Regulate Your Breath 28
Ocean-Wave Breathing 31
Power Postures 38
Supportive Touch 40
Seven Walking Practices 43
Basic Walking Meditation 43
Walking with Words 44
Sensory Forest Walking 45
Embodied Awareness Walking 49
Appreciative Walking 50
Walking "As If" 50
Walking for Self-Discovery 52
The CALM Reminder 67
Chapter 3 Your Resilient Mind 73
Fire-Alarm Reset Protocols 76
The Four Rs of Mindfulness 78
Sound Grounding 85
Taking a Mindful SEAT 88
Don't Believe Everything You Think 91
Taking In the Good 94
Gratitude for Your Strengths 100
HALT 103
Chapter 4 Your Resilient Heart 107
Four Roses, a Thorn, and a Bud 111
The Self-Compassion ACE Up Your Sleeve 120
Reclaiming Time 128
THINK Before You Speak 133
Get the Urge to Merge 144
Final Thoughts 147
Citations by Chapter 151
Acknowledgments 157
About the Author 159