از ذهن‌آگاهی تا دل‌آگاهی: سفری از تحول از طریق علم تجسم

From Mindfulness to Heartfulness......Page 2 Copyright......Page 3 Contents......Page 4 Exercises and Reflections......Page 7 Practices......Page 8 Dedication......Page 9 Introduction – The Invitation......Page 10 Our Heartful Path......Page 13 The Science of Embodiment......Page 14 Living Embodied......Page 15 Life as Usual......Page 16 What Is Heartfulness Awareness?......Page 18 The Heartful Experience......Page 20 Our Journey as a Labyrinth......Page 22 Personalizing the Journey......Page 23 Finding Heartful Opportunity......Page 24 Exercise and Reflection # 1 - In-attentional Blindness, or “what Are Your Gorillas?”......Page 26 Practice: Present Moment Awareness......Page 27 Conclusion – Embracing the Journey......Page 28 Introduction – A Blueprint for Change......Page 30 We Know There Is Another Way, so What Is Blocking Us?......Page 32 The Tip of the Ice-berg......Page 34 Brain Dynamics......Page 35 Being Your Own Electrician......Page 36 The Key to Perception......Page 37 Our Unique Interpretations of the World......Page 38 Through the Eyes of Joey......Page 40 The ‘data Storage’ Centers of Our Brain......Page 41 Implicit Memory and the Creation of Perception......Page 42 Somewhere We Know......Page 43 Review Points......Page 44 Our Personal Triggers......Page 45 I Have a Part of Me That.........Page 46 Exercise and Reflection # 2 - Identifying Your Own Triggers and Associated Physical Reactions......Page 47 Practice: The Power of Pause......Page 48 Conclusion – Heartfully ‘holding’ Our Process......Page 49 Introduction – Moments of ‘becoming’ and the Mindfulness / Heartfulness Whole......Page 50 The ‘spiral of Becoming’......Page 51 ‘spiral of Becoming’ - Overview......Page 53 Neural Patterning......Page 55 Biochemical Responses......Page 60 The Electrical Patterning of Our Heart......Page 64 Conclusion to ‘spiral of Becoming’......Page 65 Where We Have Been, Where We Are Going......Page 66 Cultivating Mindful Awareness......Page 67 Paying Attention......Page 68 Fostering Non-reactivity......Page 69 Mindfulness in the Moment......Page 70 Conclusion – Claiming the Foundation......Page 71 Approaching Heartfulness......Page 73 Exercise and Reflection # 5 - The Feeling States of Awareness......Page 74 The ‘feeling’ States of Awareness......Page 75 What Heartful Awareness Is and How It Changes Us......Page 79 Reclaiming Emotion......Page 80 Intentionality and Active Engagement......Page 81 The Continuum of Wellness......Page 82 Exercise and Reflection # 6 - Heartfully Engaged Awareness Charting, and Reflection......Page 83 Process and Reflect – Personal Writing......Page 84 Cultivating Day-to-day Awareness......Page 85 Hear Yourself When You Are Reactive......Page 87 Is There a Part of You That Needs Loving Attention?......Page 89 How We Are Changed......Page 90 The Power of Oxytocin......Page 91 Beginner’s Heart......Page 93 A Blueprint for Change......Page 95 Practice: Heartful Breathing......Page 96 Conclusion – Making the Shift......Page 97 Intentional Experience......Page 98 Heartfully Engaged Awareness Reprogramming Tools (heart)......Page 99 Heart Overview......Page 100 Philosophical and Physiological Steps to Heart......Page 101 Heart in the Moment......Page 105 Heart in the Moment in Action......Page 106 Heart in the Moment Review......Page 108 Rationale of Sustained Practice......Page 109 Cultivating Practice......Page 110 Refocus - Eyes. Shoulders. Torso. Breathe.......Page 111 Nurture......Page 112 Exercise and Reflection # 9 - Sustained Heart Practice......Page 113 How We Heal......Page 114 Unlocking the Implicit......Page 116 Practice: Heart for Healing......Page 118 Last Thoughts......Page 119 6 Heartful Awareness in Action......Page 120 Every Moment Is a Heartful Opportunity......Page 121 Love and Fear Re-visited......Page 122 Authentic Willingness......Page 123 What Is Keeping Us Stuck? – Examining the Pay off......Page 124 Weighing the Advantages and Disadvantages......Page 125 The Physiological Discomfort of Change......Page 126 The Invitation of Difficult Emotion......Page 127 The Nature of Inner Chatter......Page 128 The ‘stories’ We Tell......Page 130 The Scripts We Write......Page 131 Replaying Our Stories......Page 132 Communication with Others......Page 133 Non – Verbal Communication......Page 135 Exercise and Reflection # 14 - Communication with Others......Page 136 Subjective Interpretation......Page 137 Exercise and Reflection # 15 - Subjective Interpretation......Page 138 Conclusion......Page 139 7 Moving Forward......Page 140 Dimensions of Wellness......Page 141 Review......Page 143 Our Heartful Energy Diet......Page 144 Our Time Budget......Page 145 Energy Drainers......Page 146 Overloaded and Overwhelmed......Page 148 Exercise......Page 149 Simplicity......Page 150 Creating Connections......Page 151 Intentional Silence and Sacred Space......Page 152 Be Open to Synchronicities in Coincidences......Page 153 Exercise and Reflection # 18 - Energy Infusers and Heartful Self Care......Page 154 Practice: Body Relaxation and Stress Release......Page 155 A Life Well Lived......Page 156 Exercise and Reflection # 19 - Clarifying Life Values Pt. 2......Page 157 Exercise and Reflection # 19 - Clarifying Life Values Pt. 4......Page 158 Practice: Heart for Clarity......Page 159 Conclusion – Out of the Labyrinth......Page 160 Exercise and Reflection # 20 - Stepping out......Page 161 Sacred Transformations......Page 163 Practice: Sacred Heart......Page 164 Coming Home to the Truth......Page 165 Heart Diagram of Practices Review......Page 166 Practice: Heartful Breathing......Page 167 Practice: Sustained Heart......Page 168 Practice: Body Relaxation and Stress Release......Page 169 Practice: Heart for Clarity......Page 170 Practice: Sacred Heart......Page 171 Heartfully Engaged Awareness Reprogramming Tools......Page 173 Acknowledgments......Page 174 Endnotes......Page 176