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“And so I asked her, what happened when you were:
Quotes from Bernie Siegel, MD, which appear
in this book are drawn from my phone conversations with him and through email exchanges.
Individuals who practiced mindfulness meditation:
P. Kaliman, M. J. Alvarez-López, M. Cosín-
Tomás, “Rapid Changes in Histone Deacetylases and Inflammatory Gene Expression in Expert
Meditators,”
Psychoneuroendocrinology
40 (February 2014), 96–107; Researcher Richard Davidson,
PhD, professor of psychology and psychiatry at the University of Wisconsin-Madison and author of
The Emotional Life of Your Brain: How Its Unique Patterns Affect the Way You Think, Feel, and Live
—and How You Can Change Them
(New York: Penguin, 2012), calls mindfulness a “neurally
inspired behavioral intervention” that serves to help change the brain.
Dr. Ryan Herringa, assistant professor:
Ryan Herringa, MD, PhD, is the assistant professor of Child
and Adolescent Psychiatry at the University of Wisconsin and director of the Herringa Lab.
When you become aware of your breath:
C. E. Kerr, M. D. Sacchet, S. W. Lazar, et al., “Mindfulness
Starts with the Body: Somatosensory Attention and Top-Down Modulation of Cortical Alpha
Rhythms in Mindfulness Meditation,”
Frontiers in Human Neuroscience
7 (February 13, 2013), 12.
T. Magyari, “Teaching mindfulness to women with complex trauma”
in Mindfulness-Oriented
Interventions for Trauma: Integrating Contemplative Practices, edited by V. M. Follette, J. Briere, D.
Rozelle, J. W. Hopper, D. I. Rome (New York: Guildford Press, 2015), 143.
In another study, people who took an eight-week mindfulness-based stress reduction:
B. K. Hölzel, J.
Carmody, M. Vangel, et al., “Mindfulness Practice Leads to Increases in Regional Brain Gray Matter
Density,”
Psychiatry Research
191, no. 1 (January 30, 2011), 36–43.
MBSR training (which includes twenty-six hours:
O. Singleton, B. K. Hölzel, and M. Vangel,
“Change in Brainstem Gray Matter Concentration Following a Mindfulness-Based Intervention Is
Correlated with Improvement in Psychological Well-Being,”
Frontiers in Human Neuroscience
8
(February 18, 2014), 33.
To establish a daily meditation practice:
Tara Brach is also the author of
True Refuge: Finding
Peace and Freedom in Your Own Awakened Heart
(New York: Bantam, 2013) and
Radical
Acceptance: Embracing Your Life with the Heart of a Buddha
(New York: Bantam, 2003).
Notice the difference between any thought:
You can find out more about Tara Brach, PhD, and get
instructions on how to meditate at
http://www.tarabrach.com/howtomeditate.html
(accessed January
17, 2015).
And the third is integration, the ability:
This understanding emerges from an interview with Daniel J.
Siegel, MD, on October 16, 2015, as well as email exchanges and material from his book
Brainstorm: The Power and Purpose of the Teenage Brain
(New York: Penguin, 2014), 40, 111.
“Mindsight enables us to go beyond”:
Ibid, 41, 42.
You can simply start where you are by regularly:
Ibid, 42, 43.
What feelings are inside you?:
Ibid, 47
“Ions flowing in and out of the membranes”:
Ibid, 46
Charles Raison, MD, mindbody medicine researcher:
T. W. Pace, L. T. Negi, B. Dodson-Lavelle, et
al., “Engagement with Cognitively Based Compassion Training Is Associated with Reduced Salivary
C-Reactive Protein from Before to After Training in Foster Care Program Adolescents,”
Psychoneuroendocrinology
38, no. 2 (February 2013), 294–99.
In high-security prisons where inmates learned:
NPR, “At End-of-the Line Prison, an Unlikely
Escape” (February 8, 2011),
http://www.npr.org/2011/02/08/133505880/at-end-of-the-line-prison-an-
unlikely-escape
(accessed February 23, 2015).
Forgiveness, Kornfield says:
Quotes are taken from a talk called “The Ancient Heart of Forgiveness”
that Jack Kornfield gave on how we can tap into the human capacity for forgiveness,
https://www.youtube.com/watch?v=yiRP-Q4mMtk
(accessed August 28, 2014).
One of my favorite forgiveness practices is a four-step:
This is a condensed excerpt of “Forgiveness
Meditation” and it appears here with his permission. You can see a longer version in Dr. Gordon’s
book
Unstuck: Your Guide to the Seven-Stage Journey Out of Depression
(New York: Penguin,
2008), 296–98.
These areas of the brain go offline during:
D. L. Cohen, N. Wintering, V. Tolles, et al., “Cerebral
Blood Flow Effects of Yoga Training: Preliminary Evaluation of Four Cases,
Journal of Alternative
and Complementary Medicine
15, no. 1 (January 2009), 9–14.
When you don’t have enough GABA:
C. C. Streeter, J. E. Jensen, R. M. Perlmutter, et al., “Yoga
Asana Sessions Increase Brain GABA Levels: A Pilot Study,”
Journal of Alternative and
Complementary Medicine
13, no. 4 (May 2007), 419–26.
This gut “microbiome” determines the state,
http://www.apa.org/monitor/2012/09/gut-feeling.aspx
(accessed August 28, 2014).
Some organisms in the gut might prove useful:
J. A. Bravo, P. Forsythe, M. V. Chew, et al.,
“Ingestion of Lactobacillus Strain Regulates Emotional Behavior and Central GABA Receptor
Expression in a Mouse via the Vagus Nerve,”
Proceedings of the National Academy of Sciences
United States of America
108, no. 38 (September 20, 2011), 16050–55.
According to gastroenterologist Emeran Mayer, MD:
(accessed February 23, 2015). See more in
these two studies: M. Fleshner, “The Gut Microbiota: A New Player in the Innate Immune Stress
Response?,”
Brain, Behavior, and Immunity
25, no. 3 (March 2011), 395–96; and M. T. Bailey, S. E.
Dowd, J. D. Galley, et al., “Exposure to a Social Stressor Alters the Structure of the Intestinal
Microbiota: Implications for Stressor-Induced Immunomodulation,”
Brain, Behavior, and Immunity
25, no. 3 (March 2011), 397–407.
For instance, having strong social ties helps to improve:
M. Epplein, Y. Zheng, W. Zheng, et al.,
“Quality of Life After Breast Cancer Diagnosis and Survival,”
Journal of Clinical Oncology
29, no.
4 (February 1, 2011), 406–12; R. F. Brown, C. C. Tennant, M. Sharrock, et. al., “Relationship
Between Stress and Relapse in Multiple Sclerosis: Part II. Direct and Indirect Relationships,”
Multiple Sclerosis Journal
12, no. 4 (August 2006), 465–75.
In part, that’s because positive, supportive interactions:
J. P. Gouin, C. S. Carter, H. Pournajafi-
Nazarloo, et al., “Marital Behavior, Oxytocin, Vasopressin, and Wound Healing,”
Psychoneuroendocrinology
35, no. 7 (August 2010), 1082–90.
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