What is *Fully Present* by Susan L. Smalley about?

*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.

Who should read *Fully Present*?

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.

Is *Fully Present* worth reading?

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.

What are the key mindfulness concepts in *Fully Present*?

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.

How does *Fully Present* explain the science of mindfulness?

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.

What practical exercises does *Fully Present* recommend?

- **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).

How does *Fully Present* compare to *The Power of Now*?

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.

What criticisms exist about *Fully Present*?

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).

Plenamente presente

a ciência, a arte e a prática da atenção plena

Susan L. Smalley and Diana Winston

Visão geral de Plenamente presente

Descubra a ciência e a arte da atenção plena com "Fully Present", o guia inovador que está transformando as culturas de trabalho e as práticas de bem-estar pessoal em todo o país. E se esperar na fila se tornasse sua oportunidade mais poderosa de mindfulness? Aprenda técnicas práticas que as empresas da Fortune 500 usam agora para aumentar o bem-estar dos funcionários.

Escolha como a história é contada

Um livro. Muitas maneiras de ouvi-lo.

As mesmas ideias de Plenamente presente. Escolha a voz, a profundidade e o ritmo ideais para você. Mude quando quiser.

Capítulo 1

The Mindful Revolution: Transforming Life Through Present Moment Awareness

In a world where we're constantly bombarded with notifications, deadlines, and digital distractions, "Fully Present" offers a refreshing counterpoint. This groundbreaking work by neuroscientist Susan Smalley and mindfulness expert Diana Winston has become something of a cultural phenomenon since its publication. Celebrities like Goldie Hawn and Richard Gere have publicly praised its accessible approach to mindfulness, while companies from Google to General Mills have implemented its practices in their corporate wellness programs. The book's unique blend of scientific research and practical guidance has made it a cornerstone text in the modern mindfulness movement, bridging the gap between ancient wisdom traditions and contemporary neuroscience. As mindfulness continues to gain mainstream acceptance-with over 14% of Americans now reporting regular meditation practice-this book stands as a testament to how ancient practices can address modern problems of anxiety, distraction, and disconnection.

Capítulo 2

The Science and Art of Being Present

Mindfulness represents that fleeting instant of pure awareness before identification or thinking begins. It's fundamentally different from being lost in thoughts or operating on autopilot. While science can track shared elements of mindfulness and detect associated brain and body changes, it cannot fully capture the lived experience-much like describing an apple's chemistry differs from actually tasting one. Research shows mindfulness has qualities of both a trait (relatively stable individual differences influenced by genes and environment) and a state (temporary condition that can be induced). Studies demonstrate that differences in trait mindfulness correlate with variations in brain activity associated with emotion regulation and attention. As a state, mindfulness practice creates measurable changes: stronger immune systems, altered brain activity patterns, increased gray matter thickness in certain regions, and even modified gene expression. Mindfulness also illuminates our conceptual frameworks-the unique ways we perceive the world shaped by language, culture, individual experiences, and memory. These frameworks powerfully influence how we experience reality. Mindfulness directs attention to experience as it happens in the present moment, allowing us to observe these frameworks in action and potentially see things without preconceptions. Most of us have experienced moments of natural mindfulness-times when we were fully present, perhaps while walking in nature, during creative activities, or in meaningful relationships. These common experiences demonstrate our natural capacity to be mindful. In such moments, we might feel a sense of connection, well-being, ease, and peace-our visual field comes alive, worries evaporate, and we feel truly present. Many of us miss parts of our lives by functioning on "automatic pilot"-accomplishing tasks without truly experiencing them. Mindfulness counters this disconnection by bringing present-moment attention to ordinary experiences, making them extraordinary. When we apply mindfulness to routine activities, our senses come alive, we notice details previously overlooked, and we feel more connected to our bodies and surroundings. Most people spend considerable time lost in thoughts about the past or future-replaying regrets or worrying about what might happen. Mindfulness brings us back to what's actually happening right now. By learning to return our minds to the present moment, we gain a powerful technique for working with challenging thoughts and emotions.

Veja cada palavra enquanto a ouve

Acompanhe a leitura sem esforço enquanto cada palavra de Plenamente presente se destaca em tempo real.

Capítulo 3

Building a Foundation for Practice

Changing behavior is inherently difficult. We are creatures of habit, as science confirms. Mindfulness meditation helps by making us aware of the unconscious obstacles that prevent change-our habitual patterns of thinking, feeling, and acting. This awareness allows us to select alternatives, but developing mindfulness itself requires attention and repetitive practice. Four key ingredients support behavioral change: simple steps (starting with 5-10 minutes daily), a supportive environment (understanding the ABCs-Antecedents, Behavior, Consequences of your patterns), motivation (using self-talk to counter resistance), and repetition (creating new habits through consistent practice). Studies show attention changes can begin with just 20 minutes daily for five days, though benefits increase with more practice. Many beginners approach meditation with unrealistic expectations, like trying to meditate for an hour with a blank mind and quickly becoming frustrated. Meditation isn't this difficult when approached properly. Understanding basic techniques, attitudes, postures, locations, and timing prepares beginners for successful mindfulness practice. Despite stereotypical images of pretzel-like poses, you don't need complex positions to meditate effectively. Choose what feels comfortable-a chair for stability, a cushion for floor sitting, or even a modified lying position for those with injuries. The key is finding a posture that balances alertness with comfort. Designate a specific area in your home for meditation, preferably somewhere quiet where you won't be disturbed. Consistency in location helps condition your mind for practice. Choose a time when you'll be most alert and least distracted. Many people prefer mornings, while others meditate after work, before bed, or during work breaks. Start with just five minutes daily rather than setting unrealistic goals. This manageable commitment can gradually increase as your practice develops.

Capítulo 4

The Power of Breath as an Anchor

Our breath connects our individual lives with others and the planet through the exchange of oxygen and carbon dioxide, yet we rarely notice this vital process. Breath reveals much about our emotional states-it can signal what we've eaten or how we're feeling, with research showing that breath patterns can predict emotions with surprising accuracy. Breathing is central to mindfulness and most mind-body practices-even the word "spiritual" derives from the Latin word meaning "of breathing." Across cultures, breath has been seen as an index of vitality and life force. Recent research shows that mindfulness practices can actually influence gene expression through changing our mental states, with studies revealing significant differences in gene activity between longtime meditators and non-meditators. Just as a ship's anchor prevents it from being tossed by waves, a meditation anchor keeps our minds steady amid thoughts, sensations, and emotions. Breath makes an ideal anchor because it's always present, easily accessible, and typically neutral in feeling tone. Unlike anchors that might evoke strong emotions, breath allows us to focus on presence rather than managing feelings. The key to mindfulness in breathing is feeling the breath rather than visualizing, imagining, or thinking about it. To benefit from the practice, focus on the "felt sense"-how you physically experience your breath in your body. You might notice your breath in your abdomen, chest, nostrils, or throughout your whole body as wavelike sensations or ripples of movement. When meditating, choose an anchor spot and try to keep your attention there, one breath at a time. Your mind will inevitably wander-this is completely normal. Contemporary culture has trained us for distraction, so when you invite your mind to focus, it often rebels. Think of this wandering as resistance training-just as weights build physical muscles, the wandering mind builds your mindfulness "muscle." The key is to gently return your attention to the breath without self-criticism.

Aproveite ainda mais Plenamente presente

Receba insights diários de mais de 100 mil lições
As palavras se destacam em sincronia com o áudio
Sua biblioteca salva em todos os dispositivos

Capítulo 5

Embodying Mindfulness Through Movement

The body serves as the gateway to mindfulness precisely because it always exists in the present moment, unlike the mind which constantly wanders to past or future. When we direct attention to our physical experience, we automatically enter the present. We can notice a wide spectrum of sensations-from weight and pressure to tingling and pulsing-that may be pleasant, unpleasant, or neutral. Being mindful of your body means experiencing physical sensations directly rather than conceptually. When you label a sensation as "stomachache" and worry about what caused it, you're not being mindful. True mindfulness involves experiencing sensations without stories or labels. For example, instead of thinking about your hand conceptually (its appearance, function, or history), try feeling it from the inside-noticing weight, pressure, tingling, and movement sensations. Mindfulness helps transform our often critical relationship with our bodies into one of kindness. Many people direct self-hatred toward their physical appearance or performance. Through mindfulness, we learn to recognize self-critical thoughts as merely "stories" playing in our minds rather than truths. By returning attention to direct physical sensations instead of dwelling on judgments, we cultivate self-compassion. Conscious embodiment means living connected to your body-feeling comfortable in your skin rather than lost in thought. It involves listening to bodily information (symptoms, desires, aversions) and using it to act wisely. Through mindfulness training, you learn to check in with your body regularly, not just when it demands attention through pain or injury. Body awareness provides an anchor when we're distracted, anxious, or lost in thought. Even brief moments of mindfulness throughout the day can reduce stress and promote relaxation. The STOP practice (Stop, Take a breath, Observe what's happening, Proceed) offers a simple structure for remembering mindfulness. Some practitioners use bells or alarms as reminders to check in with their bodies. Beyond formal sitting practice, mindfulness can be integrated into daily life through informal practice. This happens in two ways: deliberately applying mindful attention to any activity, or designating specific activities as "mindfulness touchstones." Walking mindfully-simply feeling your footsteps and bodily sensations while moving-offers an accessible way to practice anywhere, transforming rushed transitions into peaceful moments of presence.

Capítulo 6

Transforming Our Relationship with Pain

Pain is a universal human experience, with over half of American adults suffering from chronic or recurrent pain that interferes with work, mood, sleep, and quality of life. The pain management market exceeds $43 billion annually as we seek relief from back pain, joint pain, and headaches. Yet pain serves an evolutionary purpose-it's our body's warning system to avoid harmful stimuli. Pain involves three systems: sensory discrimination (detecting painful stimuli), affective response, and cognitive evaluation. These systems send signals to the brain while descending pathways from the brain can either enhance or inhibit pain signals-a mechanism likely influenced by mindfulness practice. The insula cortex, greatly enlarged in humans compared to other animals, holds an internal image of the body's physiological state and may be the seat of conscious pain experience. When applying mindfulness to pain, we observe what's actually happening in our body rather than getting lost in thoughts and concepts about pain. By bringing attention to the painful area, we discover pain's true nature-it comes and goes, shifts and changes, rather than remaining constant as we might believe. Even chronic pain waxes and wanes in intensity. This insight alone can be relieving, as the belief in pain's permanence often causes fear, depression or anger. Approaching pain with curious interest, as if examining an object in a laboratory, reveals that pain isn't monolithic but quite fascinating. This key mindfulness principle-taking interest in an open, curious way-enhances our capacity to stay present with painful experiences. We can explore pain's qualities: Is it throbbing, burning or stabbing? Does it have a shape or color? Does it move? "Pain is inevitable, but suffering is optional." While we cannot avoid physical pain, our relationship with it determines whether we suffer. If we define pain as the pure physical sensation and suffering as our response to it, mindfulness helps us differentiate between them. The biggest challenge isn't pain itself but our reactions-anger, fear, discouragement, or self-blame. These suffering-based reactions become an extra layer atop the physical sensation.

Veja cada palavra enquanto a ouve

Acompanhe a leitura sem esforço enquanto cada palavra de Plenamente presente se destaca em tempo real.

Capítulo 7

Working Skillfully with Difficult Emotions

Emotional pain, from minor irritations to major life challenges, brings negative emotions like anger, sadness, fear, and anxiety. While mindfulness invites us to be curiously present with all emotions-even uncomfortable ones-this practice helps make negative emotions more recognizable and manageable. By seeing emotions for what they are, we can better understand their sources and let go of wanting things to be different than they are. Emotions evolved as physiological responses to aid survival, while feelings are our conscious experience of these responses. Many emotional reactions occur unconsciously, with stronger neural connections flowing from emotional centers to thought centers than vice versa-explaining why logic often disappears during emotional arguments. Mindfulness helps us discern emotional states and their bodily manifestations with greater precision, allowing us to catch reactions early before they escalate. The mindful approach to emotions is neither purely expressive nor repressive. Instead, it involves recognizing emotions, feeling them fully, and then letting them go so they don't control you or lead to harmful actions. This perspective views emotions as "energy in motion"-temporary experiences passing through us like weather patterns, sometimes stormy, sometimes mild and cloudy, sometimes sunny. RAIN is a helpful acronym for working mindfully with emotions: Recognition, Acceptance, Investigation, and Non-identification. Recognition involves gently labeling your emotion, which helps regulate it through prefrontal cortical calming. Acceptance means acknowledging all emotions as natural parts of human experience without judgment. Investigation directs attention to how emotions manifest as physical sensations in your body rather than getting caught in the story behind them. Non-identification creates space around emotions, seeing them as passing experiences rather than defining who you are-they become "the emotions" rather than "your emotions."

Capítulo 8

Cultivating Happiness and Positive Emotions

Happiness can spread through social networks like a virus, as shown by research where happiness was "caught" at varying rates from friends, neighbors, and family members. While extreme happiness manifests as bliss, joy, and exuberance triggered by significant life events, scientists are now investigating what constitutes everyday happiness, why some people are happier than others, and whether mindfulness practices can increase happiness. Psychologists suggest happiness arises from living a meaningful life with four key components: purpose (connection to future events), values (ideas about right and wrong), efficacy (belief you can make a difference), and self-worth (belief you are good and worthy). Research shows happiness can be enhanced through exercises targeting these components. Character traits work together for authentic happiness-high self-transcendence without self-directedness may lead to psychiatric issues like mania or psychosis. True happiness requires the coherent development of self-directedness (how we see ourselves), cooperativeness (how we relate to others), and self-transcendence (our relationship with something larger than ourselves). The cultivation of positive emotions follows a simple principle confirmed by neuroplasticity: what you practice, you strengthen. As a Native American elder explained to his grandson about the battle between two wolves inside us-one representing negative qualities like anger and envy, the other positive qualities like joy and compassion-the one that wins is "the one you feed." Though people often limit their beliefs in their capacity to change, assuming fixed personality traits, science confirms we can deliberately cultivate compassion and kindness through consistent practice. Equanimity-even-mindedness or balance-is the experiential feeling of well-being consistently associated with mindfulness practice. It's not dispassion or apathy, but rather a connected state where you remain engaged while maintaining inner balance. With equanimity, you care passionately about situations without tying your happiness to outcomes. Loving-kindness represents "the quality of tenderness and love and goodwill that naturally awakens in us in response to seeing goodness." Far from saccharine sentimentality or fake niceness, true loving-kindness is an authentic wish for happiness directed toward ourselves or others. This quality connects deeply to happiness and can be deliberately cultivated through specific meditation practices.

Aproveite ainda mais Plenamente presente

Receba insights diários de mais de 100 mil lições
As palavras se destacam em sincronia com o áudio
Sua biblioteca salva em todos os dispositivos

Capítulo 9

Mastering Attention in a Distracted World

Attention is our most precious commodity-we make others feel important or unimportant through it, and it shapes our entire world. What we focus on expands in our awareness, whether it's a new car we've purchased or pregnancy when we're expecting. We can be blindsided by attention or its absence, as demonstrated in classic attention experiments where people fail to notice obvious events happening right before their eyes when focused elsewhere. Michael Posner identifies three distinct types of attention with different brain circuits: alerting, orienting, and conflict. Alerting is attentional readiness-how prepared we are to attend to stimuli, fluctuating throughout the day and influenced by substances like coffee or environmental contexts. This "bottom-up" attention requires no voluntary effort. In contrast, "top-down" attention includes orienting (directing attention to specific objects, sounds, or thoughts) and conflict attention (maintaining focus despite distractions). Research demonstrates that mindfulness practice enhances attention and focused attention training increases mindfulness. Experienced meditators outperform non-meditators in conflict attention and attentional "readiness." Even brief training shows benefits: college students practicing just 20 minutes daily for five days demonstrated significantly improved conflict attention. From childhood, we're constantly told to "pay attention," yet rarely taught how to regulate our attention. Mindfulness offers a practical way to develop this skill, whether for those with attentional disorders or anyone seeking peace amid life's chaos. By understanding and practicing both concentration and mindfulness, we can better regulate our attention in daily life. Concentration meditation practices develop focused attention by training the mind to remain fixed on a single object-whether a candle, word, image, or breath. Like a magnifying glass focusing scattered sunlight into a powerful beam, concentration practice gathers scattered attention into a unified, potent force. With consistent practice, meditators develop more pliable, flexible minds that stay present with chosen objects rather than wandering aimlessly. Mindfulness exists on a spectrum. At one end, it resembles concentration practice with focused attention on a single object like the breath-this foundational practice helps tame mental busyness. At the opposite end is "open monitoring," a spacious awareness that encompasses multiple objects simultaneously-thoughts, emotions, sensations, and sounds.

Capítulo 10

Managing Thoughts and Overcoming Obstacles

Our thoughts can be tangled and disorganized, and while thinking and reasoning may be humanity's evolutionary advantage, thoughts can also create confusion and distress. Mindfulness helps by creating space between ourselves and our thoughts, allowing us to examine them neutrally as they come and go. Brain imaging studies reveal that thinking about an object activates the same brain regions as actually experiencing it, just with less intensity. This explains why our thoughts feel so real-they trigger similar neural responses as actual experiences. This mechanism also explains why "false thoughts" can lead to incorrect perceptions of reality. Mindfulness serves as a method to clean our experiential lens, helping us move toward "bare attention" without filtering. We all have our "top ten" problematic thoughts that recur frequently. These might be worried thoughts, grief-based thinking, angry reactions, or desires. Self-hating thoughts cause particular suffering-believing you're not good enough, not attractive enough, or not smart enough. Unlike cognitive therapy which aims to change thought content, mindfulness changes your relationship to thoughts. Mindfulness offers a different approach to difficult thinking. Thoughts typically cascade-one leads to another, triggering emotions that spawn more thoughts. With mindfulness, you learn to see thoughts as merely thoughts without getting caught in them. Like standing on a train platform watching the "thought train" leave without boarding it, you remain aware of thoughts without identifying with them. This creates space between you and your thinking, allowing you to observe thoughts with curiosity rather than being hooked by them. Obstacles in meditation aren't signs of failure-they're simply part of the practice, just as a mountain climber faces both external challenges (weather, wrong turns) and internal ones (fear, exhaustion). While external obstacles require practical adjustments like schedule changes, internal obstacles need different strategies. The good news is that with awareness and proper tools, obstacles become less troublesome over time. Sleepiness is one of the most common obstacles in meditation practice. Many beginners report feeling drowsy, groggy, or even falling completely asleep. This happens partly because most people are chronically sleep-deprived, and when they close their eyes to meditate, their minds associate this with sleep. To counter sleepiness, choose your most alert time of day to practice, open your eyes, take deeper breaths, stand up, or try walking meditation.

Veja cada palavra enquanto a ouve

Acompanhe a leitura sem esforço enquanto cada palavra de Plenamente presente se destaca em tempo real.

Capítulo 11

Bringing Mindfulness into the World

Mindfulness begins within an individual but extends far beyond self-improvement. As we practice regulating attention, reducing reactivity, and cultivating positive emotions, we develop wisdom and compassion that ripple outward through our actions and interactions. Mindfulness helps us see beneath the surface of our individual actions to discover our interconnected nature with others and the world. The iceberg metaphor illustrates mindfulness's transformative potential. Initially, we live at the "tip of the iceberg" with limited self-awareness. Through mindfulness, we uncover what lies beneath our actions, gaining greater understanding and conscious choice. With continued practice, we discover our shared, interconnected nature with all beings and the planet-observable through DNA, ecosystems, interpersonal biology, and quantum physics. This experiential understanding naturally fosters wisdom and compassion, as we recognize that harming others means harming ourselves. Harmonious relationships emerge from mindful speaking and listening. Mindful speech reflects our values and deeper connection to ourselves-it's truthful, thoughtful, and unifying. Mindful listeners make others feel heard and understood. Research shows mindful communication improves learning, decision-making, and interpersonal relationships. Studies demonstrate that mindful communication reduces conflict, stereotyping, and cross-cultural misunderstandings. In our reason-based culture, intuition is often undervalued, yet interest in non-rational ways of knowing is growing. Mindfulness practices that enhance intuition serve as crucial complements to critical thinking in our institutions. Evidence shows that integrating mindfulness into schools, hospitals, and businesses produces beneficial effects on health and wellbeing. The future could see intuition, kindness, and mindfulness more fully integrated into cultural, social, and political institutions. Every person possesses their own degree of awareness and ignorance. You cannot force awareness on anyone, not even yourself. Whatever method works best for you-whether the mindfulness practices in this book or other forms like walking in nature, running, yoga, or art-can help cultivate your awareness. Each increase in awareness requires letting go of past beliefs and habitual patterns. This process of awareness and letting go is never-ending. As you progress on your path of self-investigation, an intuitive understanding of the infinite nature of awareness and the interconnectedness of all beings may emerge, bringing wisdom and kindness. A more mindful society is ultimately a kinder one.

★★★★★

Você chegou ao fim de Plenamente presente

Amado por mais de 1 milhão de estudantes

“Já se passaram 23 dias e usei o app todos os dias. Ele agora faz parte da minha rotina.”

jayallen

Temas principais em Plenamente presente

present moment awareness
neuroscience of meditation
habitual behavior change
attention regulation
mindfulness based stress reduction

Citações de Plenamente presente

Mindfulness illuminates our conceptual frameworks.
Mindfulness brings us back to what's actually happening right now.
We are creatures of habit, as science confirms.
The body serves as the gateway to mindfulness precisely because it always exists in the present moment.

Personagens de Plenamente presente

Susan L. SmalleyAuthor and neuroscientist
Diana WinstonAuthor and mindfulness expert

Sobre o Autor

Susan L. Smalley, PhD, e Diana Winston, coautoras de Fully Present: The Science, Art, and Practice of Mindfulness, são vozes de liderança na educação de mindfulness secular. Smalley, Professora Emérita de Psiquiatria e fundadora do Mindful Awareness Research Center (MARC) da UCLA, une a neurociência ao mindfulness, baseando-se em sua formação em antropologia e em décadas de pesquisa sobre o bem-estar mental. Winston, Diretora do UCLA Mindful e ex-monja budista, integra tradições contemplativas com a prática moderna, ensinando mindfulness desde 1993.

A colaboração entre elas funde a ciência baseada em evidências com técnicas acessíveis para redução de estresse, regulação emocional e consciência cotidiana.

O livro de Winston, The Little Book of Being, explora ainda mais a consciência inata, enquanto o trabalho de Smalley com o UCLA Bedari Kindness Institute amplia sua experiência em pesquisas baseadas na compaixão. Com destaque no The New York Times, LA Times e em programas acadêmicos em todo o mundo, suas estruturas fundamentam o currículo de Práticas de Atenção Plena (MAPs) da UCLA, baseado em evidências. Fully Present continua sendo um texto fundamental para praticantes e educadores, elogiado por sua abordagem holística para transformar a saúde mental por meio de uma vida consciente.

Baixar resumo de Plenamente presente

Obtenha o resumo de Plenamente presente como PDF ou EPUB gratuito. Imprima ou leia offline a qualquer momento.

Usuários também gostaram

Mindfulness in Plain English Collection

Bhante Gunaratana

Full catastrophe living

Jon Kabat-Zinn

Aware

Daniel J. Siegel

Capa do livro How to Be Present and Live in the Moment

6 sources

How to Be Present and Live in the Moment

Mindfulness

Joseph Goldstein

The Mindful Body

Ellen J. Langer

Zen and the Art of Consciousness

Susan Blackmore

The Mind Illuminated

Culadasa & Matthew Immergut & Jeremy Graves

Perguntas Frequentes Sobre Este Livro

Descubra mais

PLANO DE APRENDIZADO

Mindfulness

In an era of constant distraction and burnout, this plan provides a structured path to mental clarity and emotional regulation. It is ideal for professionals and individuals seeking to transform their stress response into a state of focused, compassionate presence.

5 h 6 m•4 Seções

PLANO DE APRENDIZADO

Ancient Wisdom for Modern Living

In an era of constant distraction and uncertainty, these foundational philosophical principles offer a roadmap for mental clarity and emotional stability. This plan is ideal for anyone seeking to replace reactive habits with intentional living and ancient resilience strategies.

1 h 30 m•3 Seções

PLANO DE APRENDIZADO

Unshakable: Stoic Resilience for Modern Chaos

In an era of constant digital noise and unpredictability, mental fortitude is a necessity rather than a luxury. This plan is designed for professionals and individuals facing high-stress environments who seek practical, ancient wisdom to maintain emotional stability and clarity.

2 h•4 Seções

PLANO DE APRENDIZADO

Quiet the Noise: A Guide to Clear Thinking

In an era of constant information overload, the ability to regulate your physiological response and mental clarity is a critical skill. This guide is designed for professionals and individuals who feel overwhelmed by anxiety and want to transition from reactive stress to intentional, clear thinking.

1 h 30 m•3 Seções

PLANO DE APRENDIZADO

The Deep Work Strategy

In an era of constant digital distraction, the ability to focus deeply is a rare and valuable superpower. This plan is essential for professionals and creatives who want to increase their cognitive output and master hard skills quickly.

2 h•4 Seções

PLANO DE APRENDIZADO

Unbreakable: Retraining Your Biological Alarm

This plan is essential for high-performers and individuals struggling with chronic stress or anxiety who want to reclaim control over their physiological responses. It combines modern neuroscience with ancient Stoic philosophy to help anyone build an ironclad mindset against modern pressures.

2 h•4 Seções

PLANO DE APRENDIZADO

The Art of Gentle Confidence

This plan is essential for professionals who want to lead effectively without sacrificing their authentic, quiet nature. It is ideal for introverted leaders or anyone seeking to master high-pressure interactions through physiological regulation and empathetic influence.

1 h 30 m•3 Seções

PLANO DE APRENDIZADO

Presence Through Quiet Confidence

This plan is designed for introverted professionals who want to exert influence without changing their personality. It provides a biological and strategic roadmap for maximizing social impact while protecting mental energy.

1 h 30 m•3 Seções

Criado por ex-alunos da Universidade de Columbia em San Francisco

LOVED BY

1,000,000+ curious minds.

4.7

avg rating

1M+ learners

"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."

@Moemenn

"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."

@Chloe, Solo founder, LA

117

"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."

@Raaaaaachelw

"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."

@Matt, YC alum

108

"Reading used to feel like a chore. Now it’s just part of my lifestyle."

@Erin, Investment Banking Associate , NYC

254

"Feels effortless compared to reading. I’ve finished 6 books this month already."

@djmikemoore

"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."

@Pitiful

4.5K

"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."

@SofiaP

"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"

@Jaded_Falcon

201

"It is great for me to learn something from the book without reading it."

@OojasSalunke

"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."

@Leo, Law Student, UPenn

483

"Makes me feel smarter every time before going to work"

@Cashflowbubu

Veja mais sobre como o BeFreed é discutido na web

Criado por ex-alunos da Universidade de Columbia em San Francisco

LOVED BY

1,000,000+ curious minds.

4.7

avg rating

1M+ learners

"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."

@Moemenn

"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."

@Chloe, Solo founder, LA

117

"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."

@Raaaaaachelw

"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."

@Matt, YC alum

108

"Reading used to feel like a chore. Now it’s just part of my lifestyle."

@Erin, Investment Banking Associate , NYC

254

"Feels effortless compared to reading. I’ve finished 6 books this month already."

@djmikemoore

"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."

@Pitiful

4.5K

"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."

@SofiaP

"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"

@Jaded_Falcon

201

"It is great for me to learn something from the book without reading it."

@OojasSalunke

"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."

@Leo, Law Student, UPenn

483

"Makes me feel smarter every time before going to work"

@Cashflowbubu

"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."

@Moemenn

"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."

@Chloe, Solo founder, LA

117

"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."

@Raaaaaachelw

"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."

@Matt, YC alum

108

"Reading used to feel like a chore. Now it’s just part of my lifestyle."

@Erin, Investment Banking Associate , NYC

254

"Feels effortless compared to reading. I’ve finished 6 books this month already."

@djmikemoore

"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."

@Pitiful

4.5K

"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."

@SofiaP

"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"

@Jaded_Falcon

201

"It is great for me to learn something from the book without reading it."

@OojasSalunke

"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."

@Leo, Law Student, UPenn

483

"Makes me feel smarter every time before going to work"

@Cashflowbubu

"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."

@Moemenn

"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."

@Chloe, Solo founder, LA

117

"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."

@Raaaaaachelw

"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."

@Matt, YC alum

108

"Reading used to feel like a chore. Now it’s just part of my lifestyle."

@Erin, Investment Banking Associate , NYC

254

"Feels effortless compared to reading. I’ve finished 6 books this month already."

@djmikemoore

"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."

@Pitiful

4.5K

"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."

@SofiaP

"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"

@Jaded_Falcon

201

"It is great for me to learn something from the book without reading it."

@OojasSalunke

"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."

@Leo, Law Student, UPenn

483

"Makes me feel smarter every time before going to work"

@Cashflowbubu

Veja mais sobre como o BeFreed é discutido na web

Comece sua jornada de aprendizado, agora

Capítulo 11

Plenamente presente

Visão GeralVisão geral de Plenamente presente

Um livro. Muitas maneiras de ouvi-lo.

The Mindful Revolution: Transforming Life Through Present Moment Awareness

The Science and Art of Being Present

Veja cada palavra enquanto a ouve

Building a Foundation for Practice

The Power of Breath as an Anchor

Aproveite ainda mais Plenamente presente

Embodying Mindfulness Through Movement

Transforming Our Relationship with Pain

Veja cada palavra enquanto a ouve

Working Skillfully with Difficult Emotions

Cultivating Happiness and Positive Emotions

Aproveite ainda mais Plenamente presente

Mastering Attention in a Distracted World

Managing Thoughts and Overcoming Obstacles

Veja cada palavra enquanto a ouve

Bringing Mindfulness into the World

Você chegou ao fim de Plenamente presente

Temas principais em Plenamente presente

Citações de Plenamente presente

Personagens de Plenamente presente

Sobre o Autor

Baixar resumo de Plenamente presente

Usuários também gostaram

Perguntas Frequentes Sobre Este Livro

What is Fully Present by Susan L. Smalley about?

Who should read Fully Present?

Is Fully Present worth reading?

What are the key mindfulness concepts in Fully Present?

Descubra mais

1,000,000+ curious minds.

1,000,000+ curious minds.

Um livro. Muitas maneiras de ouvi-lo.

The Mindful Revolution: Transforming Life Through Present Moment Awareness

The Science and Art of Being Present

Veja cada palavra enquanto a ouve

Building a Foundation for Practice

The Power of Breath as an Anchor

Aproveite ainda mais Plenamente presente

Embodying Mindfulness Through Movement

Transforming Our Relationship with Pain

Veja cada palavra enquanto a ouve

Working Skillfully with Difficult Emotions

Cultivating Happiness and Positive Emotions

Aproveite ainda mais Plenamente presente

Mastering Attention in a Distracted World

Managing Thoughts and Overcoming Obstacles

Veja cada palavra enquanto a ouve

Bringing Mindfulness into the World

Você chegou ao fim de Plenamente presente

Usuários também gostaram

Descubra mais

Visão geral de Plenamente presente