Copyright © 2013 Mayo Foundation for Medical Education and Research (MFMER) Illustrations on pages 35, 38, 39, 42, 52, 91, 156, 169 and 244 © 2013 Mayo Foundation for Medical Education and Research (MFMER) Additional credits appear on page 285. All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording or otherwise, without the prior written permission of the publisher. Printed in the United States of America. For information, address Da Capo Press, 44 Farnsworth Street, 3rd Floor, Boston, MA 02210. Set in 10-point Palatino by Eclipse Publishing Services Cataloging in Publication data for this book is available from the Library of Congress. First Da Capo Press edition 2013 ISBN: 978-0-7382-1713-3 (e-book) Published by Da Capo Press A Member of the Perseus Books Group www.dacapopress.com Note: The information in this book is true and complete to the best of our knowledge. This book is intended only as an informative guide for those wishing to know more about health issues. In no way is this book intended to replace, countermand or conflict with the advice given to you by your own physician. The ultimate decision concerning care should be made between you and your doctor. We strongly recommend you follow his or her advice. Information in this book is general and is offered with no guarantees on the part of the author or Da Capo Press. The author and publisher disclaim all liability in connection with the use of this book. The names and identifying details of people associated with events described in this book have been changed. Any similarity to actual persons is coincidental. Da Capo Press books are available at special discounts for bulk purchases in the U.S. by corporations, institutions and other organizations. For more information, please contact the Special Markets Department at the Perseus Books Group, 2300 Chestnut Street, Suite 200, Philadelphia, PA, 19103, or call (800) 810-4145, ext. 5000, or e-mail Mayo Clinic Managing Editor: Lee J. Engfer Editorial Director: Paula M. Limbeck Product Manager: Christopher C. Frye Art Director: Richard A. Resnick Proofreading: Miranda M. Attlesey Donna L. Hanson Julie M. Maas Indexing: Steve Rath Research Librarians: Anthony J. Cook Amanda K. Golden Deirdre A. Herman Erika A. Riggin Administrative Assistant: Beverly J. Steele This book is dedicated to all my patients, past, present and future. Table of Contents Copyright Preface Introduction: The Workshop PART 1 The Brain and the Mind CHAPTER 1 The Brain: Why Your Mind Wanders CHAPTER 2 The Mind: Focus and Imperfections CHAPTER 3 The Anatomyof an Experience CHAPTER 4 The Stress-Free Living Program PART 2 Attention Training CHAPTER 5 Joyful Attention CHAPTER 6 Integrating Joyful Attention CHAPTER 7 Kind Attention PART 3 Refining Interpretations CHAPTER 8 Integrating Interpretation Skills PART 4 Gratitude CHAPTER 9 What Is Gratitude? CHAPTER 10 Why Practice Gratitude? CHAPTER 11 How to Practice Gratitude PART 5 Compassion CHAPTER 12 What Is Compassion? CHAPTER 13 Why Practice Compassion? CHAPTER 14 How to Practice Compassion PART 6 Acceptance CHAPTER 15 What Is Acceptance? CHAPTER 16 Why Practice Acceptance? CHAPTER 17 How to Practice Acceptance PART 7 Higher Meaning CHAPTER 18 What Is Life’s Higher Meaning? CHAPTER 19 Why Search for Life’s Higher Meaning? CHAPTER 20 How to Find Life’s Higher Meaning PART 8 Forgiveness CHAPTER 21 What Is Forgiveness? CHAPTER 22 Why Forgive? CHAPTER 23 How to Forgive PART 9 Tribe CHAPTER 24 Your Tribe: Seed and Feed CHAPTER 25 Your Tribe: Weed PART 10 Relaxation and Reflection CHAPTER 26 Relaxation, Meditation and Prayer Conclusion: Self-Actualization Acknowledgments Credits Index About the Author