Fully Present audiobook cover - The Science, Art, and Practice of Mindfulness

Fully Present

The Science, Art, and Practice of Mindfulness

Susan L. Smalley and Diana Winston

★ 4.5 / 5(225 ratings)
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Categories:
Mindfulness & Happiness

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Mind Map

Fully Present
Core Premise
Autopilot living causes unsustainable stress and anxiety.
Meditation scientifically boosts health, happiness, and clears the mind.
Mindful Eating
Reconnects us to nature and food origins.
Visualize food's journey from seed to human labor to plate.
Observe physical details like color and light before eating.
Chew slowly, savor flavors, and notice arising thoughts.
Building the Habit
Habits require proper incentives and supportive environments.
Set undemanding targets, like five minutes a day.
Create a tech-free corner dedicated to meditation.
Compare how you feel on days you meditate versus days you skip.
Meditation Techniques
Mindful Breathing
Walking Meditation
Body Scan
Pain vs. Suffering
Pain is an objective, unavoidable physical sensation.
Suffering is our subjective, controllable emotional reaction.
Obsessing over pain adds mental stress and physical tension.
Meditation divorces physical pain from self-inflicted suffering.
Emotional Regulation
Most people unconsciously adopt parents' dysfunctional coping strategies.
Name and accept strong emotions when they arise.
Investigate hidden attached emotions, like shame beneath anger.
Locate the emotion physically in the body to relieve tension.
Loving-Kindness
Acts as an antidote to self-hatred and self-doubt.
Focus on love for someone else, then redirect it to yourself.
Visualize yourself as a child if self-compassion is difficult.
Extend positive energy outward to friends, strangers, and adversaries.
Types of Mindfulness
Focused Mindfulness
Open Mindfulness
Daily Integration
Use everyday objects like a pen as cues to pause and breathe.
Practice during mundane tasks like showering or eating breakfast.

Quiz — Test Your Understanding

Question 1 of 10
What is the primary purpose of visualizing the journey of a grape before eating it, according to the authors?

Fully Present — Full Chapter Overview

Fully Present Summary & Overview

Fully Present (2010) is a hands-on guide to mindfulness, full of actionable tips to help you put the ancient practice into use today. Based on the expertise of two of today’s leading mindfulness researchers, these blinks guide you through both the science and the art of meditation, showing you how to integrate it into your everyday life and start transforming mundane activities into rich experiences.

Who Should Listen to Fully Present?

  • Mindfulness practitioners
  • Stressed-out workaholics
  • Psychologists and coaches

About the Author: Susan L. Smalley and Diana Winston

Susan L. Smalley is the founder and leader of the Mindful Awareness Research Center at the University of California in Los Angeles. She is a professor of psychiatry whose research focuses on the benefits of mindfulness. Diana Winston is a popular mindfulness teacher who teaches throughout the US and Asia. She is also the head of the Mindfulness Education Department at the University of California in Los Angeles.

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