What You’ll Learn:
1. What Meditation Is & Its Overall Goal
2. Well-Being, Telomerase, and Adaptive Functioning
3. The Emotional Benefits of Meditation
4. Brain Changes from Meditation
1 Life-Changing Idea
How to End a Breathing, Meditation, Reading, or Really Any Contemplative Practice
What You’ll Learn:
1. What Meditation Is & Its Overall Goal
2. Well-Being, Telomerase, and Adaptive Functioning
3. The Emotional Benefits of Meditation
4. Brain Changes from Meditation
1 Life-Changing Idea
How to End a Breathing, Meditation, Reading, or Really Any Contemplative Practice
What You’ll Learn:
1. Attention is Everything (and yours is perfect)
2. The Only Thing That Works: Mindfulness
3. The Flashlight, Floodlight, and Juggler
4. You Actually Have to Train (but not long—the most important finding of the book)
1 Life-Changing Idea
Pre-silience: Maybe the Best Word and Concept Ever
What You’ll Learn:
1. Attention is Everything (and yours is perfect)
2. The Only Thing That Works: Mindfulness
3. The Flashlight, Floodlight, and Juggler
4. You Actually Have to Train (but not long—the most important finding of the book)
1 Life-Changing Idea
Pre-silience: Maybe the Best Word and Concept Ever
What You’ll Learn:
1. An Abundance of Overbreathing
2. How to Assess Overbreathing: The BOLT Score
3. How to Fix Overbreathing: The Nose and Breathe Light to Breathe Right
4. Improve Performance with the Simulation of High Altitude
1 Life-Changing Idea
The Power of Carbon Dioxide: Oxygen and the Bohr Effect
THE 4 THOUGHTS:
1. Remembered Wellness: How to Harness the Power of the Mind
2. The Faith Factor = Relaxation Response + Remembered Wellness
3. Brush Your Teeth and Heal
4. Let Go and Believe: It’s Profound Medicine
1 LIFE-CHANGING IDEA:
To Understand the Healing Power of the Body and Mind, Do the Opposite
What You’ll Learn:
1. What is the Relaxation Response and Why Is It So Powerful?
2. Phase One: Eliciting the Relaxation Response (and the RR+ technique I use)
3. Phase Two: Visualization and the Power of the Mind
4. The Holistic Healing Power of the Relaxation Response
Life-Changing Idea
Remembered Wellness for Visualization
What You’ll Learn:
1. The Origins of the Wim Hof Method®
2. The 3 Pillars of the Method: Cold, Breathing, and Mindset
3. A Cold Shower a Day Keeps Us Breathing the Right Way? (+ achieve deep meditation in one minute)
4. Wim’s Daily Routine (+ his one-minute stress relief breathing)
Life-Changing Idea
Wim’s Breathing Philosophy: The Breath is a Door (and of course: breathe, m❆therf❅ckers)
What You’ll Learn
1. What Are Holotropic States and Why Are they Therapeutic?
2. The Components and Safety Concerns of Holotropic Breathing
3. Is Hyperventilation Syndrome Obsolete (or maybe not applicable here)?
4. The Physiological Response to Holotropic Breathing
Life-Changing Idea
We Should Support (not suppress) Hyperventilation Symptoms
“Mindfulness is life-changing. It is a superpower that allows you to deliberately direct the beam of your attention instead of being tossed around by racing thoughts and turbulent emotions; to choose your mindset; and to shift how you relate to your experience, so that you have less stress and more joy.”