Fully Present by Susan L. Smalley and Diana Winston Summary

Fully Present explores mindfulness as a science-backed tool to enhance well-being, blending research on brain-body impacts with practical meditation techniques. It teaches readers to apply mindfulness to everyday activities (like waiting in line or exercising) while explaining neuroplasticity and stress reduction. The second edition adds a new afterword updating key concepts.

This book suits beginners seeking an evidence-based introduction to mindfulness, stressed professionals aiming to improve focus, and therapists/educators wanting science-supported techniques. Its clear explanations of meditation’s biological effects make it valuable for skeptics and science enthusiasts alike.

Yes—it’s praised for balancing academic rigor with actionable steps, offering over 100 peer-reviewed insights from co-author Dr. Smalley’s UCLA research. The Library Journal calls it “one of the clearest introductions to mindfulness,” ideal for mastering stress management and emotional resilience.

Four pillars:

1. Awareness cultivation through breathwork,
2. Non-judgmental observation of thoughts,
3. Body scanning to reduce tension, and
4. Daily integration (e.g., mindful eating).
   The book links these to reduced amygdala activity and improved prefrontal cortex function.

It details fMRI studies showing mindfulness shrinks the amygdala (fear center) and strengthens the prefrontal cortex (decision-making). For example, daily 10-minute meditations correlate with 14% cortisol reduction, per Smalley’s UCLA trials. Charts simplify neuroplasticity concepts for non-scientists.

• STOP Method: Stop, Take a breath, Observe, Proceed (for stress spikes)
• Walking Meditation: Focus on heel-to-toe sensations during walks
• RAIN Technique: Recognize, Accept, Investigate, Non-identify (emotional regulation).

While Tolle’s work focuses on spiritual philosophy, Fully Present emphasizes measurable outcomes—citing 23 clinical trials on anxiety reduction. It’s preferred by readers wanting structured practices over abstract ideas, though both stress present-moment awareness.

Some advanced practitioners find its exercises too basic, and the science-heavy sections may overwhelm casual readers. However, its 2022 update addresses gaps in digital-age mindfulness (e.g., tech distraction).

With 42% of U.S. adults reporting pandemic-induced anxiety (per CDC), its evidence-based coping strategies help address modern mental health crises. The afterword adds guidance for post-COVID resilience, making it a timely resource.

Drawing on her 100+ behavioral genetics studies at UCLA, Smalley decodes mindfulness’s DNA links—like how the 5-HTTLPR gene affects stress response malleability. This academic depth pairs with Diana Winston’s meditation-teaching expertise.

Smalley co-created UCLA’s Mindful Awareness Practices curriculum and authored 70+ Psychology Today articles on mindfulness-gender equality links. While Fully Present remains her flagship book, she’s contributed to journals like Nature Neuroscience on ADHD-mindfulness overlaps.