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Just One Thing: Developing a Buddha Brain One Simple Practice at a Time
Get Free Ebook Just One Thing: Developing a Buddha Brain One Simple Practice at a Time
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You've heard the expression, “It’s the little things that count.†It's more than a simple platitude. Research has shown that integrating little daily practices into your life can actually change the way your brain works. This guide offers simple things you can do routinely, mainly inside your mind, that will support and increase your sense of security and worth, resilience, effectiveness, well-being, insight, and inner peace. For example, they include: taking in the good, protecting your brain, feeling safer, relaxing anxiety about imperfection, not knowing, enjoying your hands, taking refuge, and filling the hole in your heart. At first glance, you may be tempted to underestimate the power of these seemingly simple practices. But they will gradually change your brain through what’s called experience-dependent neuroplasticity. Moment to moment, whatever you're aware of―sounds, sensations, thoughts, or your most heartfelt longings―is based on underlying neural activities. This book offers simple brain training practices you can do every day to protect against stress, lift your mood, and find greater emotional resilience. Just one practice each day can help you to: • Be good to yourself • Enjoy life as it is • Build on your strengths • Be more effective at home and work • Make peace with your emotions With over fifty daily practices you can use anytime, anywhere, Just One Thing is a groundbreaking combination of mindfulness meditation and neuroscience that can help you deepen your sense of well-being and unconditional happiness.
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Product details
Paperback: 232 pages
Publisher: New Harbinger Publications; Original edition (October 1, 2011)
Language: English
ISBN-10: 1608820319
ISBN-13: 978-1608820313
Product Dimensions:
5 x 0.2 x 6.8 inches
Shipping Weight: 8.2 ounces (View shipping rates and policies)
Average Customer Review:
4.6 out of 5 stars
241 customer reviews
Amazon Best Sellers Rank:
#9,763 in Books (See Top 100 in Books)
Excellent practices for developing mindfulness. With 52 practices you can open the book to a random page and read that 3 to 5 page chapter, and then take a pause to actually do the practices suggested. Rick explains the concept and gives practical "how to" that can be practiced. I recommend this book to many of the "too busy" professionals I work with that are wanting to develop mindfulness and a more meaningful life in general. While there is a Buddhist flavor to some of the practices, you can be atheist, agnostic, or a theist deeply steeped in your specific path and still find benefit from this well written book. Don't just read it... make space for the practices
In my work as a psychotherapist I rarely recommend self-help books, because most of them aren't worth the paper they're printed on. But once in a while a book comes along that really has the power to change our lives for the better. One such book is Just One Thing, by Rick Hanson. Rick is both a neuropsychologist and a meditation teacher, and he uses the new findings of neuroscience to show how very simple mind-training techniques, practiced for just a few minutes daily, can radically improve our well-being.The science behind the practices involves a simple principle: every time you use your mind you alter the structure of your brain. Everything you pay attention to, everything you think, feel and want, every time you react to what happens to you - all of these things sculpt your brain. Busy regions of the brain get more blood flow, and little-used neural connections wither away. "Neurons that fire together wire together" - every time you repeat any mental activity, you strengthen it and make it easier to become a habit.What this means is that if your mind regularly focuses on worries, anger, or self-criticism, then your brain develops neural structures supporting anxiety, low self-esteem, and impatience with others. But if you regularly focus your attention on noticing that you're all right now, not taking life personally, cultivating gratitude, or letting go - then gradually your brain re-shapes itself to support calm strength, self-confidence, and inner peace. So, for instance, regularly taking the time for mindfulness pauses activates the part of the brain that puts the brakes on negative feelings, and thus lifts mood. Other practices, such as taking in the good, feeling safer, relaxing anxiety about imperfection, or filling the hole in your heart, support and increase your sense of security and worth, resilience, effectiveness, and well-being.This book is very user-friendly. Each chapter title names a specific practice, and the rest of the chapter, which is never more than a few pages, tells you why to do it, and then how to do it. The practices themselves usually involve actions you take in your mind, such as reflecting, concentrating, or focusing your attention, and they only take a few minutes to do per day. But doing them regularly gradually re-shapes the brain to reduce stress and unhappiness, and to develop positive qualities. They're exactly like physical exercise; any single time you work out, not much changes, but over time your health and strength improve.We all understand that we have to make effort regularly over time to do things like learning how to drive a car or play basketball, but we typically think the mind should just work fine on its own, without any effort or discipline. Rick Hanson shows us how some very down-to-earth actions can turn an unruly mind into one that is focused, strong, and happy. I recommend this book highly.
I ordered this book about a week ago to help with some severe anxiety( as a result I've been having some uncomfortable health related side effects). I'm honestly no more then 29 pages in and feel as if its helping.I have coupled the exercises in this book with a new daily yoga regime, and already I'm finding myself more at ease, more accepting of myself, and more patient with my kids. Its really helping.The simplicity of this book is key. We're not aiming for enlightenment here, just peace of mind and a state of physical and mental calm...no lofty goals, just a sense that things are okay.Most exercises (so far) involve gently rethinking things, and letting oneself feel the positive moments in life. The writing is based on neuropsychological research, which means the aim is to really reshape the pathways of the your brain...making permanent long term change.This book is a valuable tool for anyone who is anxiety prone, prone to depression, or just prone negative self talk. This is one I will always carry with me. Wonderful, simple stuff! My thanks to the author!!
This short and truly simple but profound book is meant for anyone trying to change their habits of thought that stand in the way of a better life - self-doubt, self-criticism, indecision, and so forth. Unlike other longer "self-help" books with complicated questionnaires, stories about other people uncovering and conquering their problems, long explanations or advice about how to improve your life, this book contains 50+ short practices designed to encourage and develop new habits of thought and focus. You can read one at a time, several at once, pick them at random, or work through the book systematically. Not all may click, but one or more is bound to if you truly follow the practice. Unlike other approaches, which might involve something like recitation of certain phrases designed to interrupt negative thoughts, these practices each involve multiple suggestions designed to engage your personal emotions, memories, or thoughts. Hanson's previous book, Buddha's Brain, explains in detail with supporting cites why following practices such as this can actually change your brain and hence your thought patterns; this information might be helpful to some in providing support for this approach, but I did not find it useful, merely somewhat interesting. The practices in this book, however, are easily accessible and, if followed, can actually effect change.
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