Manifesting Your Best Future Self
Building Adaptive Resilience

Disclaimer


Disclaimer:

The content of this website is not a substitute for advice, treatment, or counselling from a registered health professional or therapist. A health professional or therapist should be consulted in the case of suspected physical or mental illness. The training is not a substitute for any intervention advised by your healthcare provider or therapist. If in doubt, always consult your healthcare provider and therapist.


Caution: 

Do not listen to the audio file and do not practice the relaxation training while driving or operating machinery.

About The book


   About The book


It’s easy to feel daunted by life circumstances such as the COVID-19 pandemic, and by the personal, professional, and financial challenges that are arising from it. Unhealthy levels of stress have become widespread, resulting in physical and emotional health problems such as impaired immunity, weight problems, migraines, insomnia, hypertension, anxiety, irritability, and low mood.

This book introduces a highly effective approach that helps you trade tension, fear, anxiety, anger, and sadness for love, appreciation, gratitude, and enthusiasm, even under pressure.




Practicing these techniques can help you:
  • Deal with challenges and stress effectively.
  • Improve relationships at work and at home.
  • Develop more resilience and resist burnout and extreme stress.
  • Improve your well-being, health, and performance, even during crisis, challenges, or continual change.
You’ll notice a difference within days.

Over decades of clinical experience as a family doctor, integrated physician and resilience trainer, Dr. Gruenewald has seen the lives of his patients and clients enhanced by regular practice of these simple techniques. Dedicating just a short time each day to one or two of these exercises can have surprising benefits and lead to greater fulfillment in every realm of life.

This book is an essential read for everyone who wants to take hold of their physical and emotional health and their destiny in challenging times.

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Our Approach


Our Approach
This approach to adaptive resilience combines insights and evidence from chronobiology (the study of biological rhythms and their adaptation to the environment), physiology, positive psychology, existential psychology and neuropsychology, social science, and mindfulness to provide a holistic method for resilience. Human beings are dynamic and complex, and we’ve found evidence of the multi-directional relationship between body, mind, and spirit as well as practical skills that help you connect these components effectively. We therefore take a bio-psycho-social-spiritual approach to resilience, building you up from the top down (engaging the mind in important questions), as well as from the bottom up (changing your physiology, like heart rate variability).

The adaptive resilience approach offers simple exercises as practical tools and techniques created to help you develop resilience, improve well-being and health, and deal effectively with pressure.

I will define adaptive resilience, summarize the research and case studies that show how we develop resilience, discuss what these factors look like in the brain and body, and provide practical exercises you can do to develop these resilience skills. You’ll learn ways to train yourself to achieve more of those flow states Csíkszentmihályi describes, through exercises that boost both your sympathetic and parasympathetic nervous systems and increase connection and engagement with people and tasks.

You’ll also hear about methods to aid release, recovery, and recuperation after strenuous activities.

Afterward, I will cover concepts such as cognitive flexibility, detaching and engaging at will and training the mind to be flexible and wise in doing the right things at the right time.

The practical exercises recommended in this book are all scientifically proven to be effective. Having said that, research speaks for most but not all people, and each person is different. We encourage you to personalize the exercises. Feel free to practice the skills you most resonate with and make them your own. You may also have found yourself practicing some of them already, but we may show you how to do them in a different and more conscious way to help you become more consistent.

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Book Content


What is Adaptive Resilience

Exercise 1: Coherence Training

  The Breath Pacer

  Rescue Breath

Exercise 2: Quick stress relief

Exercise 3: In- Step- Technique

  Step 1: Review (Stepping out)

  Step 2: Contemplation (Making sense)

  Step 3: Mental rehearsal (Stepping in)

Exercise 4: A courageous conversation with myself (Contemplation)

  Strengthen Your Willpower and Attract Favorable Circumstances

Exercise 5: Mindful nature observation

Exercise 6: Active listening

Exercise 7: Transforming Difficult Relationships 

Addendum: Physiology and Psychology of Stress and Resilience 

The Autonomic Nervous System 

The Physiology of Engagement and Flow

Positive Emotions 

Summary and Conclusion


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Coherence Training - Introduction


Coherence Training - Introduction
Benefits

  • Trains your bodily systems toward flexibility, rhythm, and balance
  • Enhances emotional regulation
  • Reduces the negative impact of anger, stress, anxiety, and depression
  • Enhances your capacity to stay well and perform well under pressure
  • Improves general health, well-being and performance
  • Reduces symptoms of post-traumatic stress disorder
  • Can improve quality of sleep
Introduction

The Coherence Exercise helps develop meditative and reflective skills while significantly reducing stress. It also helps develop core values such as calmness and security, caring and appreciation, and strength and confidence, addressing each of these qualities individually. Its symbols and affirmations support the deepening of the particular experiences. This powerful breath meditation reduces the negative impact of stress and extreme emotions. It improves and protects physical and emotional health, well-being, and productivity, even under pressure and in crisis.

The Coherence Exercise combines elements of gratitude, guided breathing, focused relaxation, dynamic visualization, and brainwave entrainment. The latter gives access to fully alert states of extended consciousness and increases the effectiveness of subsequent exercises by allowing us to access our higher self and subconscious mind. Physiologically, the exercise balances our autonomic nervous system and endocrine (hormonal) function and strengthens our immune system.

Coherence Training (CT) is an audio-guided and biofeedback-based form of resonant frequency training. It combines paced breathing, dynamic visualization, and brainwave entrainment at gamma 40 Hz and alpha 10 Hz, which are dominant brain waves during flow and peak performance. Inaudible isochronic tones entrain the rhythm of the brain, while the breath pacer entrains the rhythm of the heart. As a result, the training aligns the nervous systems of the brain, heart, and gut.

CT trains to a physiological state that underlies sustainable peak performance, flow state and engagement, and ability to release, relax, and recover, even under pressure. This can lead to better management of stress and extreme emotions, improved and sustained emotional and physical health, and better performance.

CT facilitates and protects emotional and physical health and productivity even under pressure.

Diaphragmatic breathing at a pace of 5.5 breathing cycles per minute has been shown to align the rhythms of breathing, blood pressure, and heart rate variability. The result of this alignment is a resonance effect that enhances the amplitude of heart rate variability, a sign that the autonomic nervous system is flexible, adaptable, and balanced. This increase in heart rate variability (SDNN) and ANS balance point to physical, emotional, and mental health.

During this paced, slow, and deep breathing process, heart and brain enter a state of coherence, which leads to high amplitude synchronized electric activity of heart and brain, shown in the electrocardiogram (ECG) as electric activity of heart rate variability peaking in the range of 0.1 Hz. In the electroencephalogram (EEG), it’s shown in increased brain activity in the range of Alpha 10 Hz. Mid-alpha-brainwave activity is a sign of focused relaxation, when the focus turns from sensory perceptions toward inner experiences in a relaxed but watchful manner. Similar activities of heart and brain also occur when experiencing positive emotions or during a state of flow or engagement.

The breathing exercise is greatly enhanced by using the dynamic visualization of rhythmically alternating and breath-synchronized attention and focus on body and surroundings (flow of sunlight), while experiencing a positive feeling such as gratitude, appreciation, or love. Gratitude, for example, has been shown to promote profound mental, emotional, and physical health benefits.

Coherence breathing can help you better manage stress and reduce extreme emotions such as tension, anxiety, fear, sadness, and anger. It has also been shown to improve emotional and physical health and productivity and build personal and interpersonal resilience.

This exercise activates and energizes the collaboration between heart, brain, and gut nervous systems, and stirs the rest of the body through resonance and coherence. As a result, you may be able to change old neural pathways in your brain and build new ones, positively transforming the way you think, feel, and act.

Practicing this exercise daily over six weeks may make you feel calmer, more energized, and more optimistic over time, and can help you stay well and perform better under stress. Your focus, concentration, and working memory may improve, along with your personal and professional relationships. You may find that you recover faster from strain. And the quality and duration of your sleep may improve, too.

Practicing the paced breathing once or twice daily for 15 minutes over six weeks leads to the best results. Reasonable results can also be achieved with shorter training sessions.

Over time, your body will learn to create this state of balance and alignment, and you may be able to activate it at will—even in challenging situations. You’ll hear more about this when I introduce the Rescue Breath.

Performing Coherence Breathing for even a few seconds before a challenging task can help by reducing performance anxiety and fear of failure and creating a state of sustainable peak performance.

Coherence Breathing is not a relaxation exercise. It can calm and relax when you feel agitated or overexcited, and it can stimulate and activate when you feel low in mood, withdrawn or lack energy. But these effects are experienced as a “bottom-up” cascade of changes, meaning you’ll experience them in the lower areas of the brain first, as a physiological response (i.e., decreased tension) before they travel “up” the brain, leading to mental changes (e.g., decreased tension or worry or improved concentration).

Because this follows the way the brain normally processes information, we often feel the effects more quickly and easily than with top-down strategies such as insight and-conscious introspection.

Excerpt from the book.

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Coherence Training - Instructions


Coherence Training - Instructions
Instructions:
  • Please use headphones whilst listening to and practicing to this exercise
  • Find a quiet place where you won’t be disturbed
  • Sit comfortable with your arms and legs uncrossed
  • You may practice the exercise with eyes open or closed
  • You can return to the selected slides, whenever you wish to
  • You can download a folder and choose from breath pacers with different soundscapes and music from our Best Future Self website www.bestfutureself.org
This exercise works best if practiced regularly in a rhythm that fits your lifestyle. Practicing it at the same time each day reinforces its effect. Soon after waking and/or before falling asleep can be particularly effective. Don’t try to do the exercises for at least one hour after a main meal.
The Creating Coherence exercise consists of the following parts:
  1. Activate and maintain a feeling of gratitude
  2. Breathe slowly and deeply
  3. Use the breath pacer
  4. Rescue breath
Let’s start with the exercise. Please sit comfortably with your arms and legs uncrossed to stay in a fully receptive position. Become aware of the ground underfoot and the contact your body makes with your chair.

Step 1: Create and sustain the feeling of gratitude
  • Activate gratitude by imagining for a moment how grateful you are that a desired (future) goal has already become reality.
  • Use positive self- talk to describe to yourself, what it looks and feels like to achieve your goal.
  • Ask yourself why you feel so grateful for having achieved this goal.
  • Once you’ve created the feeling of gratitude, let go of your thoughts and images and hold on to the feeling while breathing slowly and deeply.
  • If you lose it, you may focus on recreating it in your thoughts while continuing to breathe slowly and deeply.
  • Select a goal, personal or professional, that you’d like to achieve. This goal can be a new personality trait (such as greater compassion toward yourself and others), a health goal, a career advancement, or a material possession.
  • Only choose goals you’re confident are achievable and bring no harm to yourself and others. You may start modest and become bolder over time.
  • Ask yourself how achieving this goal would be good for you and others, and why.
  • Now imagine you’ve already achieved it and feel deep gratitude for your imagined achievement.
  • Imagine a concrete life situation that tells you that you’ve achieved your goal.
  • Imagine it as if it’s happening right in front of you. Experience the future as if it’s happening now.
  • Make sure that any lack of confidence or fear of failure is replaced during your imagination with gratitude for the achieved.
  • Now drop your thoughts of your goal and hold on to the feeling of gratitude throughout the exercise. Merge the feeling of gratitude with your deep, slow breathing.
  • Once you’ve created the feeling of gratitude, let go of your thoughts and images, and hold on to the feeling while breathing slowly and deeply.
  • If you lose the feeling of gratitude, you may focus on recreating it in your thinking and imagination while continuing with the slow, deep breathing.

Step 2: Breathe deeply and slowly
  • Now breathe deeply and slowly through your nose, gently in and out.
  • Breathe from your diaphragm upward, filling about 75% of your lungs with air from the bottom up.
  • Breathe into the back and front of your lungs.
  • As you inhale, feel your belly expanding and fill your lungs up to 75% with air.
  • As you exhale, breathe gently out through your nose as your belly gently contracts. If you can’t breathe through your nose, then breathe gently through your mouth.
  • Breathe comfortably and smoothly and don’t force your breath.
  • Once you’re comfortable with this breathing process, please start using the audio breath pacer (“Coherence breath pacer”).

Step 3: Use the Breath Pacer
  • When accessing the website to download your breath pacer, you will find three sound files: a breath pacer without music and two sound files with the breath pacer imbedded in soundscapes and music.
  • You can choose any of these three files to support your breathing meditation.
The breath pacer consists of two tones:
A lower tone, ‘C’ which you can hear in your right ear.
A higher tone ‘G’, which you can hear in your left ear.

  • When you hear the lower tone ‘C’ in your right ear, inhale. 
  • When you heart the higher tone ‘G’ in your left ear, exhale.
The breath pacer combines slow, deep pacing at 5.5 breathing cycles per minute with brainwave entrainment at Alpha 10 Hz and Gamma 100 Hz embedded in soundscapes and music.
Using the breath pacer helps immerse you in the experience and lead you into a state of engagement and balance between focus and relaxation. It also enhances the beneficial physiological changes in breathing and heart, autonomic nervous system, and brain activity. It’s a potent training device that you should use for about six weeks, and then it may be beneficial to continue practicing the exercise without it.
Don’t worry if you can’t follow all the instructions instantly. With a little practice, you’ll grow into this meditation and it will become second nature for you.

  • Please use headphones when listening to the breath pacer.
In summary:
  • Create the feeling of gratitude through inner self talk and visualisation focusing on an achievable goal.
  • Picture yourself having achieve this goal and feel a sense of gratitude or the achieved. Chose something that you are confident you can achieve.
  • Once you have created the feeling of gratitude, stop self- talk and visualisation. Hold on to the feeling of gratitude throughout the whole exercise.
  • Slow and deepen your breathing. Breathe gently through your nose in and out. Fill your lungs from the diaphragm upward to 75% with air.
  • Put your hand on your abdomen above your naval and feel how this area expands with every inhalation and contracts with every exhalation.
  • Now listen to the breath pacer and follow the sounds with your breath.
  • Inhale when you hear the lower tone in your right ear.
  • Exhale when you hear the higher tone in your left ear.
  • Follow the breath pacer with your breath for only as long as it feels comfortable. Do not force your breath.
  • Should you feel that you struggle, because the pace of the breath pacer feels too slow, then stop following the breath pacer with your breath and follow your own comfortably slow breathing rhythm.
  • Keep listening and join in following the breath pacer again whenever it feels right and take a break whenever it feels strained.
  • After several days you will find it easy to follow the breath pacer throughout the 15-minute recording.
  • Try to maintain the feeling of gratitude throughout the whole breathing exercise and recreate it, should it have
Use the breath pacer for approximately six to eight weeks. Afterward, you’ll be able to practice the whole exercise without any technical help. You can download the breath pacer MP3 files onto your phone from this website (see Breath Pacer')

Step 4: Rescue Breath
  • You can practice this technique after a distressing experience or to prepare for a challenging event. 
  • After practicing your exercise daily for a few weeks, your body will remember the physiological state of coherence and you’ll be able to reproduce this physiological state on demand, even in tough situations. 
  • You’ll then be able to switch from heightened (fight or flight) or reduced (freeze and fold) arousal to a balanced state of coherence. 
  • You will achieve that just by focusing on your heart and taking three to five diaphragmatic breaths at a pace of about five seconds in and five seconds out. 
  • For your rescue breath, you won’t need any sound files.
 
Caution: Do not listen to the audio file and do not practice the relaxation training while driving or operating machinery.

Troubleshooting
Don’t worry about being distracted by rising thoughts, feelings, and memories; your exercise will still be effective. Take an interest in these, then send them away and refocus on breathing, gratitude, and your visualization.
You may experience one of the following problems:

  1. You may lose focus during you training.
Don’t worry. With practice, you’ll find that your capacity to focus increases. The training is still effective even if you’re being distracted as long as you continue with the slow diaphragmatic breathing. Take a brief interest in the distracting thoughts or images, ask them what they want to tell you, then send them away and refocus.

   2. You may feel dizzy while practicing Coherence Training. 
If you get dizzy, it’s usually because you’re hyperventilating, which is an undesirable effect. Please pause the slow, deep breathing immediately and breathe normally. When you’ve returned to your usual self, restart the training, but breathe less deeply by filling your lungs with less air during the paced breathing cycle.

3. During your training, you may experience some discomfort around your heart or some mild palpitations.
This is usually temporary, no major problem, and will stop soon. But if it persists, you may have to stop and/or seek advice from your health professional. It’s usually a sign of temporary psycho-physical release.
Caution: Palpitations that are too slow or too fast, or irregular heartbeat combined with dizziness, chest pain, or shortness of breath are signs of a medical emergency and require immediate attention. This condition can develop entirely independent of the training, but in rare cases may coincide with it.

 4. You may struggle to follow the slow pace of the breath pacer.
If the pace of the sounds is initially too slow for your liking, follow it with your breathing rhythm only for as long as it feels comfortable. Then pause and follow your own breathing rhythm, listening to the tones only, until you’re ready to follow the breath pacer with your breathing again. You may alternate for a few days until you feel comfortable following the pace throughout the session.


Tips for Practicing Coherence Training

 1. Be patient. 
As you practice this exercise, it helps to try to remain focused and present. Over time, you’ll become more and more skilled at maintaining and deepening your focus and relaxation. Be patient with yourself and try to avoid being too goal-oriented with this exercise.
Right away, you’ll feel great relief from stress and from the effects of negative emotions when practicing these exercises, but the impact of deep-seated problems on your health and performance may take time to improve or resolve.

 2. Set limits.
Don’t practice this exercise for more than 15 minutes at a time. Practicing it for 15 minutes at the same time every night and/or morning for six weeks is likely to create a permanent positive effect.

3. Proceed slowly. 
During this breathing exercise, at first you may experience feelings, such as mild dizziness. These are often a sign that your perception of your body is changing or coming into sharper focus. Take things slowly and open your eyes during the exercise to regain control and ease the sensations. Most of these sensations are short-lived and tend to disappear entirely with practice.
Some disturbing feelings can also arise, such as fear and anxiety, which may have been previously suppressed. At times, memory images or imaginative pictures can surface as a result of the relaxation process. You may feel sensations of floating and physical weightlessness, increased circulation (warmth), or pins and needles. These feelings are usually mild and transient. They mean that you need to proceed very slowly, gradually adapting to the new psychological and physical experiences. All of these experiences will stop when the exercise ends.
If you notice any dizziness as you practice this breathing technique, try to breathe less deeply—this will stop any signs of hyperventilation.
If you need to, take a break. Don’t force any exercise unless it feels natural to you. Perform these exercises gently, and don’t put yourself under any pressure.

 4. Be relaxed, but alert. 
Initially, it’s good to do the exercises in a sitting position so you won’t fall asleep. But you can also do them standing or lying down, depending on your alertness at the moment and what feels right for you. The aim is to achieve a state of awareness between focus and relaxation.
You may keep your eyes open during the exercise or close them—whichever feels better and more appropriate.
Don’t be concerned if you’re distracted by any thoughts or memories as you practice this exercise. You may intentionally focus on any randomly appearing thoughts, memories, or images for a while. Give them your undivided attention, then send them away and refocus on your breathing, your heart, and your body periphery.
As you practice every evening and every morning, you’ll find it easy to establish this state of focused relaxation at will before, during, and after challenging events during the day.
By focusing on slowing and deepening your breathing and alternating your focus rhythmically between heart and periphery with every breath, you can change the way you respond to challenging situations within a few seconds. This will lead to lower stress levels and sharper performance when the going gets tough.

 5. Make practicing these exercises fun.
This is time with and for yourself, and it will benefit your health, your work, and your private life. Coherence Training is not primarily a relaxation exercise; it’s a powerful balancing exercise that enhances focus and relaxation and is calming and energizing at the same time.

When to practice and how often
Coherence Training reduces the impact of stress and enhances heart rate variability to improve health and performance.

Coherence Training can be helpful
  • Before, during, and after challenging situations.
  • When you feel anxious, angry, stressed, or down.
  • Upon waking to help set the tone for the day.
  • Before going to sleep (to help wind down and let go).
  • Before an athletic performance (to reduce performance anxiety).
We encourage you to do the training once a day or more, if possible. And after a while, you can practice Coherence Training without the breath trainer: focus on slow, deep breathing and on feeling a positive emotion to replace the sounds.

Excerpt from the book: Manifesting Your Best Future Self. Developing Health, Happiness and success. Kindle and Amazon.

Caution: Do not listen to the audio file and do not practice the relaxation training while driving or operating machinery.


Get your Paperback or eBook on Amazon:   USA   UK    CA

The Breath Pacer


The Breath Pacer
Once you’ve learned the basic breathing technique with dynamic visualization of sunlight and attention oscillating between body and surrounding, simultaneously focusing on the feeling of gratitude, use the provided audio breath pacer during your Coherence Exercise.

The breath pacer combines slow, deep pacing at 5.5 breathing cycles per minute with brainwave entrainment at Alpha 10 Hz and Gamma 100 Hz embedded in soundscapes and music. Using the breath pacer helps immerse you in the experience and lead you into a state of engagement and balance between focus and relaxation. It also enhances the beneficial physiological changes in breathing and heart, ANS, and brain activity. It’s a potent training device that you should use for about six weeks, and then it may be beneficial to continue practicing the exercise without it.

Don’t worry if you can’t follow all the instructions instantly. With a little practice, you’ll grow into this meditation and it will become second nature for you.

Please use headphones when listening to the breath pacer.

You can download the MP3 files from this website and choose from breath pacers in different soundscapes (music).

Excerpt from the book: Manifesting Your Best Future Self. Developing Health, Happiness and success. Kindle and Amazon.

Caution: Do not listen to the audio file and do not practice the relaxation training while driving or operating machinery.

Get your Paperback or eBook on Amazon:   USA   UK    CA

Breath Pacer (free download)


Download your Breath Pacers for free (for use with Coherence Training)


  

Download: click here


Further instructions:

Download the folder with the Breath Pacers (MP3) and Instructions for the Coherence Training (PDF) onto your desktop 

Import them Breath Pacers into an MP3 player or into your smart phone

You can also stream the files on your phone whilst online

Use head phones when listening to the sound files for maximum effect 

Dr Peter Gruenewald, MD


Dr Peter Gruenewald, MD
is an internationally recognised expert in the field of adaptive resilience, stress and performance.

Peter is an associate fellow at SAID Business School, Oxford University, and runs workshops in adaptive resilience for professionals, senior leaders and managers in the private and public sector.

He is the author of the book The Quiet Heart. Putting Stress in its Place (Floris 2007).

He is a founder and managing director of Adaptive Resilience Ltd., a company that provides executive coaching and resilience training for individuals and organisations.

Peter is the co-founder and Chief Medical Officer of RCube Health Ltd., a digital health start-up company that has developed a mobile app for stress management and resilience (RCube).

Peter also works as an Honorary Clinical Specialist in Sleep Medicine and General Medicine for the University College London Hospital (Royal Hospital for Integrated Medicine) and as an Integrated Physician in private practice (London Integrated Health).

Peter studied medicine at the University in Vienna (Austria) and trained as a General Practitioner (Family doctor) in Germany.

Reviews


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Auditya Purwandini Sutarto et al., “Heart Rate Variability (HRV) Biofeedback: A New Training Approach for Operator’s Performance Enhancement,”Journal of Industrial Engineering and Management 3, no. 1 (June 2010): 176–98, http://dx.doi.org/10.3926/jiem.2010.v3n1.p176-198.

Terri L. Zucker et al., “The Effects of Respiratory Sinus Arrhythmia Biofeedback on Heart Rate Variability and Posttraumatic Stress Disorder Symptoms: A Pilot Study,” Applied Psychophysiology and Biofeedback 34, no. 2 (June 2009): 135–43, https://doi.org/10.1007/s10484-009-9085-2.

Kennon M. Sheldon and Sonja Lyubomirsky, “How to Increase and Sustain Positive Emotion: The Effects of Expressing Gratitude and Visualizing Best Possible Selves,” Journal of Positive Psychology 1, no. 2 (2006): 73–82, https://doi.org/10.1080/17439760500510676.

Robert Emmons and Michael E. McCullough, “Counting Blessings Versus Burdens: An Experimental Investigation of Gratitude and Subjective Well-Being,” Journal of Personality and Social Psychology 84, no. 2 (February 2003): 377–89, https://doi.apa.org/doi/10.1037/0022-3514.84.2.377.

Jeffrey J. Froh et al., “Counting Blessings in Early Adolescents: An Experimental Study of Gratitude and Subjective Well-Being,” Journal of School Psychology 46, no. 2 (April 2008): 213–33, https://doi.org/10.1016/j.jsp.2007.03.005.

Jeffrey J. Froh et al., “Gratitude in Children and Adolescents: Development, Assessment, and School-Based Intervention (2007),” School Psychology Forum 2, no. 1 (Fall 2007).

For more about the benefits of exercising gratitude, see Kori D. Miller, “14 Health Benefits of Practicing Gratitude According to Science,” positivepsychology.com, May 20, 2020, https://positivepsychology
.com/benefits-of-gratitude/
; Alice M. Isen et al., “The Influence of Positive Affect on Clinical Problem Solving,” Medical Decision Making 11, no. 3 (July/September 1991): 221–7, https://doi.org/10.1177
%2F0272989X9101100313
; Alice M. Isen et al., “Positive Affect Facilitates Creative Problem Solving,” Journal of Personality and Social Psychology 52, no. 6 (June 1987): 1122–31, https://doi.apa.org/doi
/10.1037/0022-3514.52.6.1122
; and F. Gregory Ashby et al., “A Neuropsychological Theory of Positive Affect and Its Influence on Cognition,” Psychological Review 106, no. 3 (July 1999): 529–50, https://doi.apa.org
/doi/10.1037/0033-295X.106.3.529
.

Hildur Finnbogadóttir and Dorthe Berntsen, “Looking at Life from Different Angles: Observer Perspective during Remembering and Imagining Distinct Emotional Events,” Psychology of Consciousness: Theory, Research, and Practice 1, no. 4 (2014): 387–406, https://doi.org/10.1037/CNS0000029.

See Melanie Gregg et al., “The Imagery Ability, Imagery Use, and Performance Relationship,” The Sport Psychologist 19, no. 1 (2005): 93–99, https://pdfs.semanticscholar.org/cb93/ab4c2c70da9a0d52aedc
5859640eda00978d.pdf
; and David Eldred-Evans et al., “Using the Mind as a Simulator: A Randomized Controlled Trial of Mental Training,” Journal of Surgical Education 70, no. 4 (July/August 2013): 544–51, https://doi.org/10.1016/j.jsurg.2013.04.003.

Shad Helmstetter: “What to say when you talk to yourself,” Park Avenue Press (2011)

Mai-Chuan Wang et al., “Purpose in Life and Reasons for Living as Mediators of the Relationship between Stress, Coping, and Suicidal Behavior,” Journal of Positive Psychology 2, no. 3 (June 2007): 195–204, https://doi.org/10.1080/17439760701228920.

Sven Asmus et al., “The Impact of Goal-Setting on Worker Performance—Empirical Evidence from a Real-Effort Production Experiment,” Procedia CIRP 26, (2015): 127–32, https://doi.org/10.1016/j.procir.2015.02
.086
.

P. Christopher Earley et al., “Task Planning and Energy Expended: Exploration of How Goals Influence Performance,” Journal of Applied Psychology72, no. 1 (1987): 107–14, https://doi.apa.org/doi/10.1037/0021-9010.72.1.107.

On the effectiveness of self-talk, see Antonis Hatzigeorgiadis et al., “Mechanisms Underlying the Self-Talk–Performance Relationship: The Effects of Motivational Self-Talk on Self-Confidence and Anxiety,” Psychology of Sport and Exercise 10, no. 1 (2009): 186–92, https://doi.org/10.1016/j.psychsport.2008.07.009; Chris P. Neck and Charles C. Manz, “Thought Self‐Leadership: The Influence of Self‐Talk and Mental Imagery on Performance,” Journal of Organizational Behavior 13 (1992): 681–99, https://doi.org/10.1002
/job.4030130705
; and David Tod et al., “Effects of Self-Talk: A Systematic Review,” Journal of Sport and Exercise Psychology 33, no. 5 (October 2011): 666–87, https://doi.org/10.1123/jsep.33.5.666.

Genevive R. Meredith et al. Minimum Time Dose in Nature to Positively Impact the Mental Health of College-Aged Students, and How to Measure It: A Scoping Review. Front. Psychol., 14 January 2020 https://doi.org/10.3389/fpsyg.2019.02942

Richard Louv, Last Child in the Woods: Saving Our Children from Nature-Deficit Disorder (London: Atlantic Books, 2013).

On the benefits of time in nature for mental health, see Mardie Townsend and Rona Weerasuriya, Beyond Blue to Green: The Benefits of Contact with Nature for Mental Health and Well-Being (Melbourne, Australia: Beyond Blue Limited, 2010); and Diana E. Bowler et al., “A Systematic Review of Evidence for the Added Benefits to Health of Exposure to Natural Environments,” BMC Public Health 10 (August 2010): 456, https://doi.org/10.1186/1471-2458-10-456.

Rudolf Steiner. Goethean Science (Liverpool: Mercury Press, 1988).

Shinya Kubota et al., “A Study of the Effects of Active Listening on Listening Attitudes of Middle Managers,” Journal of Occupational Health 46, no. 1 (February 2004): 60–7, https://doi.org/10.1539/joh.46.60.

Lynn Kacperck, “Non-Verbal Communication: The Importance of Listening,” British Journal of Nursing 6, no. 5 (December 2014): 27, https://doi.org/10.12968/bjon.1997.6.5.275.

Nancy Kline, Time to Think: Listening to Ignite the Human Mind (London: Cassell, 2002). The power of effective listening is recognized as the essential tool of good management.

Carl Rogers, Client Centred Therapy: Its Current Practice, Implications and Theory (London: Robinson, 2003).

Sachiko Mineyama et al., "Supervisors' Attitudes and Skills for Active Listening with Regard to Working Conditions and Psychological Stress Reactions among Subordinate Workers,” Journal of Occupational Health 49 (2007) 1. https://doi.org/10.1539/joh.49.81.

Otto Scharmer and Katrin Kaufer, Leading from the Emerging Future: From Ego-System to Eco-System

Client reports


YouTube Resources


YouTube Resources

Angela Lee Duckworth (TED talk):
Grit: The power of passion and perseverance 
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Dr Joe Dispenza:
Rewire Your Brain
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Dr Joe Dispenza:
Build Quantum Coherence
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Dr Joe Dispenza:
Mental Rehearsals To CHANGE Your Life
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Dr. Rollin McCraty:
Heart-Brain Coherence 
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Irene Lyon:
The Polyvagal Theory. Explained.
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Tremendousness:
The Science of Gratitude
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Louie Schwartzberg:
Gratitude: The Short Film
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Mark Matousek:
3 Keys for Lifting the Veil On Your Story & Discovering Witness Consciousness
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Vironika Tugaleva:
The Most Important Conversation You'll Ever Have - The Importance Of Self-Talk
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Dr Shad Helmstetter, PhD
How to Change Your Self-Talk
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Dr Joe Dispenza:
Mental Rehearsals To CHANGE Your Life
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Neurotransmission (founded by Alie Astrocyte)
Why nature is good for your mental health
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Arthur Zajonc and Craig Holdredge:
Goethean Science
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Ronnie Polaneczky (TEDx Philadelphia):
The Power of Deliberate Listening 
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Judith Pennington
Gamma Brain Waves and What They Do for Our Brains
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