Rabbit, Duck and Big Bear (Nadine Brun-Cosme)

 

The ending seems surprising....the animals run about having fun...but they realize they each need a little quiet meditation time as well. 

Goodreads says:

A picture book about three best friends who do everything together, until they each realize that sometimes having time alone can be nice too.

Rabbit, Duck, and Big Bear are best friends. They do everything together and go everywhere together except for one place. They never go down the long and winding path together.  
 
But this winter, when Rabbit, Duck, and Big Bear go skating on the frozen pond, Rabbit loses control and barrels straight down the path. What she finds there is one of the most beautiful places she has ever seen, but to her surprise, Big Bear and Duck both admit they sometimes go there when they want to be alone. And while she sits in the quiet calm, Rabbit begins to understand why. In this story rich with social emotional learning, young readers will see the importance of balancing time with friends and time spent on their own. 
 
Nadine Brun-Cosme and Olivier Tallec perfectly pair to create a fun story with lovable characters and an important message. This book is the ideal read-aloud to help little ones wind down before quiet time.

The Brain at Rest (Dr. Joseph Jebelli)

 

I seem to be on a deep dive into rest and the importance of taking it easy. This book was a great addition to that quest.

Chapter 1: How Overwork Is Literally Killing Us

• Spend at least twenty minutes a day staring blankly into space. Try not to think about anything in particular; simply let your mind rest and wander, breathing slowly and deeply through your nose as your do. This is arguably the hardest way to rest because our society has indoctrinated us into believing it's a waste of time, but it's one of the best ways to activate your default network.
• Try to step away from your normal routines and thoughts for at least a few minutes every day. Your mind needs intermittent breaks to refresh and stimulate default network activity. Don't worry about justifying it - you never need to justify your health. I snatch these precious moments just before getting on my bike in the morning, pausing to look at trees lining my street. 
• In Poincare fashion, go for long walks and spend time sitting on public transport, staring out of the window. Sometimes, when I need inspiration, I take a bus to nowhere in particular.
• If you have a bathtub, have more baths than showers. Besides being better for sore muscles and lowering your blood sugar levels, a bath lets your best thinking happen because it allows your mind ample space to roam. A bath before bed also improves your sleep, another period of high default network activity. Try including some soothing bath salts; I find they give me the best mental relief.

Chapter 2: The Neuroscience of Work

• Take regular, scheduled breaks throughout the day. Follow, for example, the Pomodoro Technique (25 minutes of work followed by a 5-minute break), which lowers your risk of burnout, allowing the brain to recover and restore its executive functions, thus maintaining a higher level of performance.
• Try the time-blocking technique, where you simply divide your day into blocks of time, which prevents task-switching and multitasking (known productivity killers) and ensures focused effort on one thing at a time. This method harnesses your executive network's preference for structured tasks. By focusing on a single activity, you reduce cognitive overload and help your prefrontal cortex optimize task management.
• Implement email rules - that is, set specific times for checking and responding to emails. This prevents consistent interruption and helps preserve focus on more important tasks. Ceaselessly checking your email fatigues the prefrontal cortex and depletes your executive network's resources for focused thinking and decision-making. It's like trying to walk a tightrope while someone keeps tugging on your rope from below, throwing you off-balance with each pull.
• Establish criteria for accepting work meetings. Ask yourself, Is this meeting relevant? How long is it? Do I really need to be there? Then propose alternatives like email updates or condensed sessions to preserve time. Streamlining meetings helps your executive network enormously. When meetings are short and relevant, they make better use of our attention and working-memory capacities.

Part 2 Rest

Chapter 3: Mind Wandering

Practical tips to help your mind wander:

• Try a technique called positive constructive daydreaming (PCD) which involves tempting yourself into a controlled fantasy, helping your mind wander and thus engage your default network. For example, imagine it is one year from now and you're living the life you want, or imagine yourself in an earthly paradise. This intention kind of mind wandering, as opposed to the unintentional kind we often slip into, may provide even more protection from stress and anxiety, according to a recent study by the American Psychological Association - and this is especially true if we find what we're thinking about particularly interesting. So the next time you feel guilty for wandering off from work to muse about the fact that whale song can be used to map the ocean floor, or that there are 4 quadrillion quadrillion bacteria on the Earth, or that there are fossilized plants in Greenland under 1.4 kilometers of ice - don't.
• Try something new at least once a week. Every time you put your brain in a novel situation, it quickly learns how to process the new circumstances using the inferior prefrontal cortex, a hotbed of creativity-enhancing default network neurons. If it's hard to try something new, try something you usually do in an unusual way; take a different route to work, write paper notes instead of typing, pause while in your neighborhood and soak in all the multisensory impressions
• Listen to sad music. Not only does it improve your mood when you're feeling down (yes, really), but it's also associated with stronger mind wandering and greater default network activity.
• For employers, do yourself and your company a huge favor by removing teh stigma associated with mind-wandering. Discuss its benefits with your employees and allow them time to explore its creative powers.

Chapter 4: The Science of Tree-Hugging (Why Nature is So Good For Your Brain)

Some tips to activate your default network with forest bathing.

• Walk slowly through the forest. This isn't a hike or jog; it's a leisurely stroll.  The goal isn't to get to the finishing line. Move at a pace that allows you to observe and connect with your surroundings.
• Hugs a tree whenever you can. As well as reducing cortisol, blood pressure, and heart rate, it releases oxytocin and activates your brain's default network.
• If at all possible ,go camping a few times a year. This will raise your natural killer cell count nicely. If you can go more frequently, even better.
• As well as in the forest, spend time on the beach or near the sea. People who live near the coast tend to have better physical and mental health than those who don't. Believe it or not, a big reason for this is that the color blue actually changes our brain waves and induces a sense of calm and peace. The sea air is also remarkably good for our mood.

Chapter 5: Mindful Solitude

1. Start small (10 min/day) Just sit and breathe.

2. Schedule solitude. Plan a specific time each day to be alone.

3. Disconnect to reconnect. No digital devices during your solitude time.

4. Engage in solo activities (walking, journaling, yoga)

5. Reflect and reassess. 

• Just go. Sometimes the simplest advice is best, especially when it comes to rejuvenating your brain's health. Planning a solo trip or retreat can seem daunting at first, with concerns about loneliness or boredom creeping in. But the act of stepping away from your daily routine and immersing yourself in a new environment can be incredibly liberating. It forces you out of your comfort zone, stimulates your senses in unexpected ways, and provides the perfect backdrop for introspection and creativity
• If you can't plan a big trip and are tied down by work and family commitments, just go to a quiet room alone; even a brief respite in a tranquil space can be a powerful form of solitude. By making the effort to find peace in the midst of a busy life, you're taking a vital step toward maintaining mental well-being and enhancing your brain's health.
• Understand that doing nothing, even when it involves not being social, is no bad thing. The social circuits within your brain's default network need time to rest and replenish. In fact, studies show that too much socializing may even cause harm, including high stress and greater mortality risk. Though isolation and loneliness are not good for our health, we still need solitude, so set boundaries and leave space for alone time.
• Ensure that when you do socialize, it's meaningful, good quality socializing. Many of us spend time with people we shouldn't - bad friends, frenemies, a toxic family member - but we do it because we feel obliged to. This raises levels of the stress hormone cortisol int he brain, which damages our social circuitry and harms the good-quality relationships we should be enjoying.

Chapter 6: Sleep On It Your Brain's Master Healer

- Broadly speaking, sleep has two functions: it's cognitive enhancer and a restorative powerhouse. The cognitive side of sleep nurtures our capacity for learning and memory. (p. 123) Note to self: Re-read pages 123-127

Napping: it lowers stress by reducing cortisol levels in the brain; it encourages the regeneration of damaged brain cells; and it triggers a new kind of thinking "that we have yet to understand." That final point presents an intriguing mystery. We know that napping improves memory, creativity, and cognitive function, yet there could be other, less understood aspects of brain function and benefit from napping. (p. 129)

• Every night before you go to bed, spend ten to twenty minutes staring blankly into space. This will activate your default network at the critical hypnagogic phase, the period between wakefulness and sleep. After doing nothing during your hypnagogic phase, write down your thoughts in a journal. It's a key moment for your best insights and ability to solve problems.
• When you wake up the following day, don't immediately roll out of bed and begin your day as usual; instead, spend another ten to twenty minutes doing absolutely nothing. Just stare into space. At this point, the period between sleep and full alertness, your brain's hypnopompic phase is active, which is another golden opportunity to active your default network.
• Try to nap for thirty minutes daily. This short rest during the day will make your brain bigger, reduce stress, and regenerate damaged brain cells.
• Sleep  for as long as you feel like sleeping. Your brain doesn't care about arbitrary work hours or overbearing bosses. Your brain needs as much asleep as it tells you it needs. Listen to it. And know that the usual amount of six to eight hours' sleep is often not enough. To ensure your default network is thriving, aim for eight to ten hours.

Chapter 7: Playology

Re: Video games: My partner has noticed an improvement in my mood ever since I started gaming a little each day, a hobby I hadn't indulged in since my early twenties. Like many, I feared it could negatively affect my well-being, especially given the moral panic that video games can harm our brains or incite violence - theories now thoroughly disproved. In fact, video games can positively impact mental health and well-being, providing a sense of achievement and a safe escape from everyday pressures. (p. 148)

Play personalities (p. 149) (or ways to engage in play...keeping this list for when I feel at a loss for something fun to fill time with:

The Collector - finds joy in the hunt, whether it be for books, plants, antiques or rare Pokémon cards;

The Competitor - thrives on sports and winning, and loves a five-a-side football match and the teamwork of a basketball game

The creator - finds deep satisfaction in the hours spent filing, painting, composing music or tending to a garden

The Director - has natural aptitude for leadership and wants to change the world by organizing and inspiring others

The Explorer - driven by an insatiable curiosity, always on the lookout for new experiences, be it a new forest or a spontaneous hike in he mountains

The Jokes - loves to laugh, using wit hand humor among friends and injecting levity into life's darker moments

The Kinesthete -loves to move - to dance, to swing, and to reap all the brain benefits of active rest

The Storyteller - the ultimate raconteur and who loves to transport their audience to other worlds; using mediums like writing, acting or teaching

• Find micro-moments of play throughout your day. Whether it's dancing to your favorite song while cooking dinner or singing out loud on your cycle home, these small acts of joy will lighten your mood and significantly improve your brain health. Embrace these snippets of spontaneity to weave a tapestry to playfulness into the fabric of everyday life.
• Advocate for a shorter workweek. Explore the feasibility and benefits of a four-day workweek in your workplace or community, inspired by the successful trials in Iceland, to create more time for rest and play. Now, more than ever, is the moment for workers around the globe to unite and reclaim their time for leisure, wellness, and personal growth.
• Make downtime and play sacrosanct. In our rush toward short-term productivity we completely overlook the value that comes from moments of leisure and play, not just for children but for adults as well. This sacred time, carved out from the demands of our daily lives, is vital for the resting brain. Value it like sleep, a cornerstone of life itself.
• Resist the urge to share your playful activities on social media. True play is for your enrichment, not for external validation. This approach helps maintain the purity and personal significance of the experience, ensuring that it remains a genuine source of joy and rest.

Chapter 8: Active Rest

• If you can, introduce some high-intensity exercise - anything aerobic - into your week. This will strengthen connections in your default network
• Aim for thirty minutes of exercise a day, five days a week. If you're struggling to fit this in, remember, your brain doesn't need quite as much to see benefits: just twenty-five minutes of exercise per week, a mere four minutes a day, can enhance your brain size and health. Even gentle physical exercises like walking and yoga can increase your brain size.
• Harness the brain benefits of sex if you can. Whether it's once every few weeks or several times a week, incorporating this form of active rest benefits adults of all ages, stimulating the brain's default network and improving memory, thinking ability, decision-making, and emotional processing.
• Ultimately, the crucial thing to remember is that active rest lowers your risk of developing a devastating neurological disorder. Just as stopping smoking lowers your risk of cancer, embracing active rest lowers your risk of Alzheimer's disease, stroke, PTSD, and depression, to name a few. So create a sense of urgency about active rest - because it is urgent.

Chapter 9: Just Do Nothing

• Carve out time every day to just be. I find the best way to do this is to simply sit in a chair and stare out the window. In doing so, your brain is no longer focusing on the details of an action; it has entered the perfect zone for default network activity. A great resource for helping people just be is www.donothingfor2minutes.org. Try it
• When you feel that you've had enough niksing, try combining it with an easy, semiautomatic activity such as knitting, This will keep your mind occupied without deactivating your default network. If knitting's not your thing, explore other semiautomatic activities: draw, do a jigsaw puzzle, sort things by color, create a family tree, look for stones and shells on the beach, stargaze, fold and refold paper, peel the labels from bottles, pop bubble wrap. There is no one-size-fits-all. Try whatever form of rest fits you best.
• Try what's called the Black marker test; jot down all the things you plan to do this week, then take a black marker and cross out all the tasks that can be postponed or, better still, canceled. You'll be amazed at how cluttered your free time really is.
• Push through the initial discomfort of doing nothing and work up to longer stretches of doing nothing. Reach a stage where you have a few days a week without any obligations or appointments. Dare to be idle. It is a quiet kind of revolution, but your brain will thank you in the end.

He had some great quotes in the book too. I just had to note them:

Burnout is not the price we have to pay for success. (Arianna Huffington)

How much better is silence; the coffee cup, the table. (Virginia Wolf)

How we spend our days is, of course, how se spend our lives. (Annie Dillard)

The soul should always stand ajar, ready to welcome the ecstatic experience. (Emily Dickinson)

Everybody should be quiet near a little stream and listen. (Ruth Krauss)

Without great solitude, no serious work is possible. (Pablo Picasso)

The death of each day's life, sore labor's bath, 

Balm of hurt minds, great nature's second course,

Chief nourisher in life's feast.

 (Macbeth 2.2.36-38)

Leisure is the mother of philosophy (Thomas Hobbes)

I have always believed that exercise is the key not only to physical health but to peace of mind. (Nelson Mandela)

Just act normal, that's already crazy enough (Dutch proverb)

How much better is silence; the coffee cup, the table. (Virginia Woolf)

Goodreads says:

From Joseph Jebelli, PhD, neuroscientist and author of In Pursuit of Memory, a narrative exploration of the science of doing nothing and its benefits for the brain and body.

We are constantly told to make the most of our time. Work harder, with more focus. Stop procrastinating. Optimize. To be happy, creative, and successful requires discipline. The most important thing is to be efficient with every precious hour. 


But what if all that advice was wrong, and letting the brain rest, and the mind wander, could improve our lives? Dr. Joseph Jebelli proves this surprising and fascinating point in The Brain at Rest, blending science and personal stories with practical tips about using the brain’s “default network,” which turns itself on when we turn off the constant need to always do and achieve. By activating our default network through long walks, baths, and spending time in nature, we can all be more content, less stressed, and actually more productive.


Perfect for anyone interested in science and creativity, or anyone feeling overwhelmed in their day-to-day lives, The Brain at Rest is a deeply researched and entertaining antidote to overwork and burnout, showing readers the way to happier, healthier, and more balanced lives.

The Power of Ritual (Casper Ter Kuile)

 

I really loved this author's take on religious and spiritual practices. For people struggling with their faith, this book might give them some ideas for how to continue a relationship with the divine rather than abandon everything.

He says: You already have a host of rituals we might call spiritual practices - even if you'd never use that language. Reading, walking, eating, resting, reflecting: these are legitimate and worthy of your attention and care, and they can be the foundation of a life of deep connection. He challenges us to take the power from and have permission to be creative in combining the ancient and the emergent. (p. 185)

Connecting With Self: The Art of Sacred Reading

p. 36 ...reading is not just something we can do to escape the world, but rather that it can help us live more deeply in it. 

p. 37 ...they help us know who we are and decide who we might want to become. 

p. 51 Saint Anselm had advised his wealthy patron, Countess Matilda of Tuscany, that if she read a sacred text her goal was not to finish reading it, but instead to read only as much as would stir her mind to prayer. ...Monastic communities didn't read a book only once-there were far too few precious volumes for that anyway! Rereading, and reading out loud, were how monks studied a text, leading them up the ladder...reading, meditating, praying, and contemplating. 

1. What's literally happening in the narrative? Where are we in the story?
2. What allegorical images, stories, songs or metaphors show up for you?
3. What experiences have you had in your own life that come to mind?
4. What action are you being called to take?

Connecting With Self: Sabbath Time
p. 78 Ultimately, a sabbath of some form or another is necessary for connecting with ourselves...Sabbath gives us perspective. It reconnects us with our imagination. We can envision new ways in which the world might work. "Sabbath is not simply the pause that refresher. It is the pause that transforms." (Walter Brueggemann)

- Tech Sabbath (total break from technology
- Sabbath From Others (alone time)
- Sabbath From Work To Make Room For Play

Connecting With Others

p. 82 The people who were most satisfied in their relationships at age 50 were the healthiest at age 80...on the days when they had more physical pain, older people in satisfying relationships were just as happy as they were on the days when they felt fine. But for the elder participants who had unsatisfying relationships, their physical pain was magnified by emotional pain. 

Connecting With Nature

- walking
- pilgrimages
- permission to be creative
- celebrate the seasons

p. 123 This practice of circumambulation is a key spiritual tool to transform any journey into a pilgrimage. By making repeated circles around our destination, we created a sacred center. Our journey itself honors what we leave in the middle. (examples: Kaaba...the holy mosque in Mecca which pilgrims walk seven times at the end of the hajj). Circumambulation allows us to see every angle of our destination or the object of our veneration

Connecting with Transcendence

Types of prayer

p. 156 adoration - the first step to deeper awareness is about getting radically away from ourselves, to decenter our individual experience and seek to place ourselves in service of, or to become part of, something bigger than us.

p. 161 contrition - What have I done that has caused pain or suffering? What have I left undone that might have served others? For what do I need forgiveness?
p. 164 explore how you might incorporate physical movement. My experience has been that on the days where there is simply too much to say, sitting on my knees and bowing forward, placing my head on the floor, offers its own prayer of contrition. 

p. 168 thanksgiving
p. 170 Giving thanks to that source of goodness outside ourselves-whether a specific person, the luck of a certain opportunity, or something more deeply spiritual - contributes to reorienting our lives away from the dominant cultural narrative of our own successes, desires, and ambitions and toward a perspective that is more holistic.
p. 172 Imagine you only have a year left to live. What might you do with the time you have left? Spend some time thinking or journaling. Visualize where you might go, who you'd want to talk to. What you'd stop doing. Now imagine you only have a week. How might you choose to spend your last days? What would your last meal be? Who would you walk with? Now imagine it is your last hour live. And then your last minute. Your last breath. This very breath you're breathing right now.
p. 173 You might download an app like WeCroak, which pings you five times a day to remind you of your coming death. Or you can find a short phrase to say out loud as you put on moisturizer or make up in the morning, or every time you get in the car. The secret is to repeat it often, so that you experience a regular moment of reflection and gratitude for being alive.

p. 173 supplication - mindfully hold someone or something in the presence of the divine...it's a chance to hold people we love in our compassionate awareness.
p. 174 Jack Kornfield's Buddhist metta (loving-kindness) meditation practice where we repeat three intentions over and over again. We start with ourselves, then turn to someone we love, then to a stranger, and then to someone with whom we are struggling? 

Name: 
    May you safe and free from suffering
    May you be happy and healthy as possible
    May you have ease of being
p. 175 Supplication can look like intentional well-wishing, but it can also simply be the process by which we lift up the things in life we need help with. We call into our conscious mind the fears we might have, for example. Sometimes I create a list in my journal, trying to fill the whole page to ensure I am digging deep enough to clear out all the gunk in my mind. ....Writing it down or saying it out loud seems to take the sting out of things that are haunting me. This is the power of supplicatory prayer. It creates a place for fear and simultaneously puts fear in its place. It allows us to say what scares us without allowing it to overwhelm us. ...I speak the fears aloud in the shower, the fears mingling with the steam and just floating around the bathroom.
p. 176 Zen Buddhist teacher and writer Cheri Huber takes this practice on step further. She explains that you can use your phone to record yourself speaking aloud all your fears, pains, and angers-describing all the frustrations you feel in great detail. Then, after taking a short break, listen to the recording as if hearing someone else's problems, and bring to them the kind of compassion and love that you would to a friend or a stranger. After listening through loving ears, record a loving message back to yourself with some words of wisdom and care. Then after another break, listen to that second message.

Blessings
This is actually part of the supplication prayer section but it was so profound I need to stand alone for when I review. He says:
p. 178 O'Donohue (John O'Donohue To Bless the Space Between Us) describes blessings as "a circle of light drawn around a person to protect, heal, and strengthen." In this, he drew on ancient Celtic spiritual practice. The Celts drew a caim - a circle - around themselves in times of danger. Whether or not they believed in magical powers, it reminded them that they were always surrounded by the divine, that the mystery of the holy encircles us and entwines through us wherever we are. Blessings exist to remind us of that fact. If we're gone of our tune, a blessing or prayer of supplication bring us back into harmony. That's why, for O'Donohue, a blessing has real power. We must offer it with conviction because "the beauty of blessing is its belief that it can affect what unfolds."

A Rule of Life p. 187

He also devoted a whole section to the importance of tracking our intentions...which is totally my jam! He even refers to Gretchen Rubin's tracking sheets :) 

Two books he suggests on this. Unfortunately, I can't seem to find the at my library nor on Amazon!
Note To Self: Creating Your Guide to a More Spiritual Life (Charles LaFond)
Living Intentionally: A Workbook for Creating a Personal Rule of Life (Brother David Vryhof)

p. 193 The Dali Lama famously explains that although he usually meditates for an hour a day, on a particularly busy day he makes sure to meditate for two.

Goodreads says:

Ter Kuile, cohost of the podcast Harry Potter and the Sacred Text, demonstrates in his thoughtful debut how the nonreligious can "liberate the gifts of tradition" to foster greater spiritual connection in their lives. He argues that, while formal religious affiliation may be waning, spiritual practices remain relevant because they can cultivate bonds to the self, others, the natural world, and the transcendent. Ter Kuile explains the significance of a variety of religious practices, including pilgrimage, prayer, and meditation, and proposes ways to capture their significance through everyday activities ("anything can become a spiritual practice--gardening, painting, singing, snuggling, sitting") by focusing on intention, attention, and repetition. This approach leads to inventive explorations of social trends; for instance, the famously cultish appeal of the Crossfit fitness program is explained in terms of vulnerability and community. In ter Kuile's understanding, religious traditions are "inherently creative" and therefore good starting points for considering personalized, meaningful spiritual practices.

Peaceful Me (Sandra V Feder)

 

Good story for introducing medication and seeking personal peace.

Goodreads says; 

A young child tells us about the different times when he feels peaceful, as well as how he copes when he needs to find a peaceful state again.

Acclaimed picture-book creators Sandra V. Feder and Rahele Jomepour Bell have teamed up once again to create a thoughtful and beautifully illustrated exploration of peacefulness.

“I like feeling peaceful,” the young narrator tells us, then describes the times when he is filled with this emotion. When he is playing with a friend, he feels “free peaceful”; when he is having family dinner, “yummy peaceful”; when he is outside gazing up at the sky, “fluffy clouds peaceful". But, of course, he doesn’t always feel peaceful, and we hear about his strategies for coping during those times, such as taking deep breaths, imagining his favorite things, and finding a quiet refuge or a hug.

Peaceful Me is the perfect companion to Angry Me ― together, they encourage readers to let anger come and go, while inviting peace to come and stay.

The Miracle Morning (Hal Elrod)

 

I really loved this book. It validates my tendancy to be an early riser and he gives some great tips on how to spend that time as well as why to get up and practice positive habits each morning. I love the positivity he exudes as well. He's honest about struggles. 10/10 recommend! 

This guy has a ton of resources and says he's always willing to have people contact him and share struggles as well as successes.

Things to check out:

• www.tmmbook.com
• Hal Elrod podcasts
• www.yourpalhal.com
• Facebook group www.myTMMcommunity.com

Goodreads says:

Start waking up to your full potential every single day with the updated and expanded edition of the groundbreaking book with more than 2 million copies sold.

Getting everything you want out of life isn’t about doing more. It’s about becoming more. Hal Elrod and The Miracle Morning have helped millions of people become the person they need to be to create the life they’ve always wanted. Now, it’s your turn.

Hal’s revolutionary S.A.V.E.R.S. method is a simple, effective step-by-step process to transform your life in as little as six minutes per day:

•Silence: Reduce stress and improve mental clarity by beginning each day with peaceful, purposeful quiet
•Affirmations: Reprogram your mind to overcome any fears or beliefs that are limiting your potential or causing you to suffer
•Visualization:Experience the power of mentally rehearsing yourself showing up at your best each day
•Exercise: Boost your mental and physical energy in as little as 60 seconds
•Reading: Acquire knowledge and expand your abilities by learning from experts
•Scribing: Keep a journal to deepen gratitude, gain insights, track progress, and increase your productivity by getting clear on your top priorities

This updated and expanded edition has more than 40 pages of new content, including:

•The Miracle Evening: Optimize your bedtime and sleep to wake up every day feeling refreshed and energized for your Miracle Morning
•The Miracle Life: Begin your path to inner freedom so you can truly be happy and learn to love the life you have while you create the life you want

Peak Mind (Amishi P. Jha)

 

I learned about this book from a medication on my CALM app by Jay Shetty. I've been meditating pretty faithfully since 2022. I can't say I'm super good at it but I do feel like it is doing something good in my life. This book has the science that backs up why meditation is important. 

One thing that really struck me was when I read about why we don't remember some things. My husband has many more memories of our years as parents and our years together than I do. After reading this, it made me think perhaps it is simply because I'm always trying to multi-task and do more than one thing at one time. If I stop and am in the moment, I will be able to hold on to those memories better. 

p. 256 One meditation to do any time anywhere is to repeat these phrases:
May you be happy
May you be well
May you be safe
May you live with ease. 

 You could also replace the you with I and send goodwill to yourself.

p. 241 The author says that distraction = disconnection. This is how this relates to working memory:

Distracted
- You can't keep your attentional flashlight pointing to one or more conversational partners.

- Your mental whiteboard is cluttered - you have failed to let distracting content fade from your working memory.

- You keep time traveling, unable to stay in the present moment of the conversation as it unfolds.

Disregulated
- You can't regulate your emotions.

- You are reactive or display volatile behavior during the interaction. 

Disconnected
- You incorrectly believe that thoughts are facts.

- You fail to have a shared mental model of the situation.

- You apply the wrong mental model to the situation.

p. 235  There is a concept in Buddhism called the "Second Arrow." It comes from the famous parable: The Buddha asked one of his students, "If you are struck by an arrow, does it hurt?"
"Yes! the student replied.
"If you are struck by a second arrow," the Buddha asked, "does it hurt even more?"
"It does," the student replied.
The Buddha explained: In life, we can't control whether we're hit by an arrow or not. But the second arrow is our reaction to the first. The first arrow causes pain - the second arrow is our distress about that pain.
I love this parable because it very simply encapsulates the connection between mindfulness and attention: The first arrow happens. There are arrows every day. But the second arrow - your response to the first = is what sucks up your attentional bandwith. And that is within your control. There is another choice point you can access - if you have an awareness of your own mind.

Goodreads says:

Research shows we are missing 50 percent of our lives. Why?
Because we aren’t paying attention.

From the constant buzz of your phone and the lure of your media feed to your unrelenting, all-encompassing, and evergrowing mental to-do list—the demands on your attention have never been so severe. The result is an escalating crisis, where we feel mentally foggy, scattered, and overwhelmed. Remarkably, the solution to our attention crisis has been right here in front of us the entire time. Acclaimed neuroscientist Amishi P. Jha, PhD, has dedicated her life’s work to understanding the science of attention at every level—from brain-imaging studies in the lab to field-testing soldiers, firefighters, athletes, healthcare and business professionals, and students. Her mission has been to scientifically determine how we can harness the full power of our attention to better meet all that life demands. Dr. Jha expertly guides readers through fascinating research, debunking common assumptions and offering stunning new insights into where presence and purpose really come from. Peak Mind reveals remarkably easy to adapt, flexible, 12-minute-a-day exercises to lift the mental fog, declutter the mind, and strengthen focus so that you can experience more of your life.

About the author: Amishi P. Jha, Ph.D is professor of psychology and director of contemplative neuroscience at the University of Miami. She leads research on the neural bases of attention and the effects of mindfulness-based training programs on cognition, emotion, and resilience. She has spoken at TED.com, the World Economic Forum, and NATO, and has been covered by Scientific American, the New York Times, NPR, and Forbes.