The Neuroscience of Change: A Compassion- Based Program for Personal Transformation Kelly McGonigal

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SESSION ONE

A New Approach to Change

PART ONE

Introduction

A direct experience of compassion

What you can expect

Change is already happening

What the wisdom traditions teach us

Engaging with the reflections

PART TWO

Reflection: Considering the Big Picture

The process of meditation

PART THREE

Guided meditation: Open-Hearted

Acceptance

SESSION TWO

Understanding the Mind

PART ONE

Introduction

The default state

The four mental activities of the mind

Sources of our suffering

Being stuck in the default state

The evolution of our mind

An alternative mode of the brain

Training in mindfulness

How meditation changes the default state

Engaging the mindfulness system

PART TWO

Reflection: Noticing the Default State

PART THREE

Guided meditation: Mindfulness Meditation

SESSION THREE

Transforming Self-Criticism

PART ONE

Introduction

The difficulty of extending self-compassion

Our attempts to feel better

Self-criticism vs. self-accountability

Putting yourself in a prison

How to make a change

Finding compassion for ourselves in our

compassion for others

The benefits of self-compassion

Self-compassion can be trained

PART TWO

Reflection: A Letter of Self-Compassion

PART THREE

Guided meditation: Connecting to Your

Source of Compassion

SESSION FOUR

The Challenge of Changing Habits

PART ONE

Introduction

One brain, two minds

What is a habit?

The monitor, the motivator, and the

fortuneteller

How to change a habit

Applying the three levels of awareness

Surfing the urge

Compassion for when we slip

PART TWO

Reflection: Cultivating Compassionate Self-

Awareness

Types of breath-centered meditation

PART THREE

Guided meditation: Breath-Focused

Meditation

The Neuroscience of Change: A Compassion- Based Program for Personal Transformation Kelly McGonigal

SOUNDS TRUE Page 2 of 2 Many voices. One journey.

For two free downloads, please visit SoundsTrue.com/bonus/free_gifts AF02535W

SESSION FIVE

Creating New Habits

PART ONE

Introduction

Your deepest motivation

A behavioral commitment

Priming the brain for change

The mental practice of visualization

Improving your success for meeting your

goals

PART TWO

Reflection: Goals, Motivations, and Actions

Values-drives commitments

PART THREE

Guided meditation: Identifying a Vow

SESSION SIX

The World of Inner Experience

PART ONE

Introduction

Looking at our inner behaviors

Turning toward your experience

Experiment: Investigation Without

Judgment

Suppression only makes it worse

The science behind inner experience

The paradox of mindfulness and acceptance

Building courage and strength for the

process

PART TWO

Reflection: Bringing an Opposite Thought

into Your Experience

PART THREE

Guided meditation: Opening the Heart and

Mind to Difficulties