Masters of Mindfulness: Transforming Your Mind and Body
Shauna Shapiro, PhD, is a Professor of Psychology at Santa Clara University, an author, and an internationally recognized expert in mindfulness and compassion. Nearly a million people have watched her TEDx Talk “The Power of Mindfulness: What You Practice Grows Stronger.” Dr. Shapiro has published more than 100 journal articles and has coauthored two critically acclaimed books: The Art and Science of Mindfulness: Integrating Mindfulness into Psychology and the Helping Professions and Mindful Discipline: A Loving Approach to Setting Limits and Raising an Emotionally Intelligent Child.
is a psychologist, New York Times best-selling author, and senior fellow of the Greater Good Science Center at the University of California, Berkeley. His books are available in 28 languages. A summa cum laude graduate of the University of California, Los Angeles, and the founder of the Wellspring Institute for Neuroscience and Contemplative Wisdom, Dr. Hanson has been an invited speaker at Google and NASA, as well as the University of Oxford, Stanford University, Harvard University, and other major universities.
Kristine Carlson is passionate about spreading her message of waking up to life with joy and gratitude amid the ups and downs of this earthly existence. Her life mission expands on the phenomenal success of her late husband Dr. Richard Carlson’s work in the Don’t Sweat the Small Stuff series. She continues his legacy of peaceful and mindful living through her own best-selling books, including Don’t Sweat the Small Stuff in Love: Simple Ways to Nurture and Strengthen Your Relationships; Don’t Sweat the Small Stuff for Women: Simple and Practical Ways to Do What Matters Most and Find Time for You; and Don’t Sweat the Small Stuff for Moms: Simple Ways to Stress Less and Enjoy Your Family More.
Juna Mustad is a corporate mindfulness coach, an author, and an expert in mindful anger. She works with companies, organizations, and individuals around the world, teaching and coaching emotional intelligence, mindfulness, and skills for building healthy and effective relationships. She is also a Somatic Experiencing Practitioner and has trained extensively in stress and trauma resolution. She offers an accessible, nonthreatening approach to creating a healthy relationship with the world’s most stigmatized emotion.
Mike Robbins is the author of four books: Focus on the Good Stuff: The Power of Appreciation; Be Yourself, Everyone Else Is Already Taken: Transform Your Life with the Power of Authenticity; Nothing Changes until You Do: A Guide to Self-Compassion and Getting Out of Your Own Way; and Bring Your Whole Self to Work: How Vulnerability Unlocks Creativity, Connection, and Performance. As an expert in teamwork, leadership, and emotional intelligence, he delivers keynotes and seminars around the world that empower people, leaders, and teams to engage in their work, collaborate, and perform at their best.
Amishi Jha, PhD, is a neuroscientist and an Associate Professor in the Department of Psychology at the University of Miami. She is also the director of Contemplative Neuroscience for the UMindfulness initiative, prior to which she was an Assistant Professor at the University of Pennsylvania’s Center for Cognitive Neuroscience. She received her PhD from the University of California, Davis, and completed her postdoctoral training in functional neuroimaging at the Brain Imaging and Analysis Center at Duke University. With grants from the U.S. Department of Defense and several private foundations, she has been systematically investigating the potential applications of mindfulness training in education, sports, business, and the military.
Elissa Epel, PhD, is a Professor in the Department of Psychiatry at the University of California, San Francisco. She studies how chronic stress can impact biological aging, including the telomere/telomerase system, and how mindfulness interventions may buffer stress effects and promote psychological and physiological thriving. She also studies food addiction and obesity. Dr. Epel is a member of the National Academy of Medicine, a steering council member for the Mind & Life Institute, and the president-elect of the Academy of Behavioral Medicine Research.
Jessica Graham is a spiritual and sexual activist, a meditation teacher, an author, a sex and intimacy guide, an actor, and a filmmaker. She is a contributing editor of the meditation blog Deconstructing Yourself, in which her popular series Mindful Sex appears. She cofounded The Eastside Mindfulness Collective, dedicated to exploring secular spirituality through mindful living and learning. She also created Wild Awakening to help people evolve psychospiritually through private sessions, workshops, and retreats. In her book Good Sex: Getting Off without Checking Out, she demonstrates that a deep spiritual life and an extraordinary sex life are not mutually exclusive.
Dacher Keltner, PhD, is a Professor of Psychology at the University of California, Berkeley, and the faculty director of the Greater Good Science Center. His research focuses on the biological and evolutionary origins of emotion—in particular, prosocial states, such as compassion, awe, love, and beauty—as well as power, social class, and inequality. Along with several books, Dr. Keltner has published more than 200 scientific articles written for many media outlets and has consulted for the Center for Constitutional Rights (to help end solitary confinement), Google, Facebook, the Sierra Club, and Pixar’s Inside Out.
Wallace J. Nichols, PhD, is an innovative and entrepreneurial scientist, a renowned marine biologist, a wild-water advocate, a best-selling author, and a sought-after lecturer. In addition to being Chief Evangelist for Water (CEH2O) at Buoy Labs, he is a senior fellow at the Middlebury Institute of International Studies’ Center for the Blue Economy and a research associate at the California Academy of Sciences. Dr. Nichols is a cofounder of Ocean Revolution, an international network of young ocean advocates; SEEtheWILD, a conservation travel network; Grupo Tortuguero de las Californias, an international sea turtle conservation network; and Blue Mind Works, a global campaign to tell the new story of water. Dr. Nichols has authored more than 200 scientific papers, technical reports, book chapters, and popular publications.
Daniel J. Siegel, MD, is a Clinical Professor of Psychiatry in the David Geffen School of Medicine at the University of California, Los Angeles, where he is also the founding codirector of the Mindful Awareness Research Center. In addition, he is the executive director of the Mindsight Institute, which focuses on the development of mindsight—our human capacity to perceive the mind of the self and others—in individuals, families, and communities. Dr. Siegel has published extensively for both professional and lay audiences, including five New York Times bestsellers.
01: What You Practice Grows Stronger
Mindfulness, the art of being fully present, allows practitioners to see clearly and respond effectively. It can strengthen our immune system, decrease stress, increase cognitive function, and allow us to feel more compassion. With Dr. Shauna Shapiro, explore your own purpose for engaging on a journey of mindfulness with respect to intention, attention, and attitude. Given that what you practice grows stronger, what do you want to practice in your own life?
02: Essential Themes of Mindfulness
In this session with Dr. Shapiro, open by engaging in a meditation exercise to gather intention and center yourself in the present moment. Explore common questions about mindfulness, from concerns about maintaining focus to dealing with feelings of tiredness and even physical pain, and learn how to begin your own mindfulness practices and how to set goals you can commit to.
03: Using Mindfulness to Grow Inner Resources
Wouldn’t it be wonderful if you could become stronger and more resilient throughout the course of your life by developing new inner resources to address challenges and vulnerabilities? As Dr. Rick Hanson will show you, you can. Although our brain evolved to scan the world for the negative in order to keep us safe, learn how the practice of mindfulness can help you grow inner resources by using positive neuroplasticity.
04: Hardwiring Inner Resources: HEAL
Chances are you have a lot of positive experiences in your life right now. But are they fleeting—do you even truly notice them? Learn how a mindfulness practice can help you convert positive experiences into long-term beneficial traits, through self-correcting positive neuroplasticity, what Rick Hanson calls “the superpower of superpowers.”
05: Mindfulness in Heartbreak
Because we are human, heartbreak or loss will come to us at some time in our lives. Author Kristine Carlson shares powerful stories of loss and grief, and the role her mindfulness practice played in her healing process. She explains how practicing mindfulness now can even help you better face difficult times in the future. Learn how to access peace, even when joy might not be present.
06: Embracing Change and Choosing Growth
Learn how you can really be of service to another person in his or her time of grief—and what actions and words are more harmful than helpful. Is it possible to reframe the concept of loss so you can move through it with an attitude of embracing the transformation and change? Kristine Carlson shows how your own mindfulness practice can help fill the gaping hole in your life caused by loss with the fullness of the present moment.
07: A Mindful Approach to Anger
We’re always glad to be mindful of our emotions of gratitude, awe, or joy. But what about anger? With Juna Mustad, an expert in “mindful anger,” learn why our normal reactions to anger—either allowing it to drive our actions or stuffing it deep inside—are unhealthy. Learn how to become mindful of your anger, and how that awareness can point you to a healthier, more authentic life and better relationships with others.
08: Getting to Know Your Anger
Neuroscience reveals why we tend to act more quickly on our feelings of anger than any other emotion. We often regret acting out of anger, but what can we do about it? Learn how a mindfulness practice can help you take more appropriate action in response to anger by affecting your body chemistry and growing new connections in specific parts of the brain in this second session with Juna Mustad.
09: Mindfulness at Work: The Power of Authenticity
Author and former professional baseball player Mike Robbins brings a unique perspective to the workplace. As a baseball player, he noticed that the most successful teams were not necessarily those with the greatest individual talent but those with the greatest chemistry and support between players. Mr. Robbins shares techniques to help you create that chemistry and support in the workplace by creating an atmosphere of mindful authenticity.
10: Mindfulness at Work: The Power of Appreciation
Continue your look at mindfulness in the workplace with Mike Robbins. Understand the difference between recognition and appreciation and why appreciation in the workplace can increase employee satisfaction, retention, productivity, and overall mental health. Learn how the mindfulness practice of gratitude can make a difference in your life—both in the workplace and in your personal relationships.
11: The Benefits of Brain Training
Our ability to pay attention and stay focused on a task is incredibly important for our productivity and safety—and often the safety of others. But the attention system in our brain is easily affected by our moods and stress. Are there exercises we can do to train our brain? And, if so, does that training show benefits over time? Join Dr. Amishi Jha to explore brain training from a new perspective.
12: Mindfulness as Brain Training
Dr. Amishi Jha shares her lab’s exciting research on the effects of mindfulness-based training programs on cognition, emotion, and resilience. While other types of brain training do not seem to result in long-term benefits, mindfulness training can positively impact the physical structure and functioning of the brain, especially in the three distinct brain networks related to attention and focus.
13: The Science of Mindful Aging
Recent scientific discoveries reveal not only the mechanisms of aging at the cellular level, but also how our mental activities affect those processes. With Dr. Elissa Epel, learn how your activities—including a mindfulness practice—can affect inflammation; the length of the telomeres that protect our chromosomes; the health of our mitochondria, our cells’ centers of energy production; and our epigenome, the chemical compounds that turn our genes on and off.
14: Positive Behaviors That Slow Aging
See how changes you make in your mental and emotional life can affect aging at the cellular level and why the effort it takes to explore some of life’s biggest questions—your own purpose, the meaning of your relationships, and more—is worth your while. Dr. Elissa Epel discusses what neuroscience reveals about the ways in which your social life and personal relationships impact your physical rate of aging.
15: Mindful Sex: Being Present in Your Body
What do you think about during sex? Jessica Graham’s work reveals that many of us are focused on how we look, what our partner thinks about us, how we’re “performing”—all thoughts that take us outside our body. Instead, learn how mindful sex allows you to better access the pleasure in your own body, create a deeper connection with your partner, and enjoy your own sexuality more than ever before.
16: Beyond the Orgasm: Communicate and Flow
Orgasm anxiety (is our orgasm too fast, too slow, not happening at all?) takes us away from sexual pleasure. But mindful sex can refocus our attention on the body’s innate sexual feelings without judgment, allowing us to relax into pleasure. Jessica Graham shares the concept of “flow” meditation as well as ways mindfulness can help forge better communication between partners, deepening both pleasure and meaningful connection.
17: Awe: A Defining Human Emotion
Join Dr. Dacher Keltner and learn why awe is called a defining human strength and how this emotion and phenomenon differs significantly from beauty and astonishment. What do people report as their main sources of awe, and how does it make them feel? Why is an awareness of awe a central part of the human experience?
18: How Can You Find More Awe?
Why does emotion emerge in mammalian evolution and what role does the emotion of awe play in human development? Dr. Dacher Keltner takes you on an exploration of what scientists have discovered about the cross-cultural universality of awe and its physical, mental, and social benefits—and specific ways in which you can experience awe more often in your own life.
19: Blue Mind: The Healing Power of Water
What has neuroscience revealed about the importance of our connection to the natural world and especially our connection to water? Can a mindful connection with lakes, rivers, and oceans—or even the ordinary water we drink—heal the stress and busyness of our modern lives? Learn the ways in which our brain and body are hardwired to respond positively to water with marine biologist and “water evangelist” Dr. Wallace J. Nichols.
20: Go Deeper: The Seven Ages of Water
Dive into the seven ages of water, from birth to death, and explore the many ways in which water impacts our emotional lives. From play to romance to flotation therapy, Dr. Nichols shows how being mindful of water can increase your mental and physical health, and why many scientists refer to water as medicine. Whether you live by the ocean or in the desert, learn how to make “Blue Mind” a part of your life.
21: Mindsight: Understanding Your Inner Life
Our minds include our subjective experience, consciousness, and information processing. But how does this all come together? With Dr. Dan Siegel, learn why self-organization is one of the key attributes of all complex systems, including the healthy mind. Discover how that quality of integration predicts the quality of mental health, and how the practice of mindfulness can take us from the states of rigidity and chaos to healthy integration.
22: The Wheel of Awareness: A Model for Well-Being
Dr. Siegel shares his guided mindfulness meditation called “Wheel of Awareness.” With this practice, you’ll learn to integrate four main aspects of life and mind: the five senses, internal bodily sensations, mental activity and emotions, and relationship to the outside world. More than 10,000 individuals have experienced the Wheel of Awareness, integrating these four aspects of the life of the mind to create better mental health.