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).

Fully Present Summary, PDF, EPUB, Audio

Fully Present

Susan L. Smalley and Diana Winston

Mindfulness Psychology Health

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Discover the science and art of mindfulness with "Fully Present," the groundbreaking guide transforming workplace cultures and personal wellness practices nationwide. What if waiting in line became your most powerful mindfulness opportunity? Learn practical techniques that Fortune 500 companies now use to boost employee wellbeing.

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Mindfulness represents that fleeting instant of pure awareness before identification or thinking begins.

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

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

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

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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

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

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Fully Present

Susan L. Smalley and Diana Winston

Mindfulness Psychology Health

Обзор

Ключевые Выводы

Автор

Часто Задаваемые Вопросы

Исследуйте Свой Способ Обучения

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Захватите ключевые идеи мгновенно для быстрого обучения

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Mindfulness represents that fleeting instant of pure awareness before identification or thinking begins.

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The Mindfulness Revolution: Science Meets Ancient Wisdom

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Imagine living in a world where your mind isn't constantly pulled between regrets of the past and anxieties about the future - where you can fully experience each moment as it unfolds. This is the promise of mindfulness, brilliantly explored in "Fully Present." In our hyper-connected yet paradoxically disconnected world, mindfulness offers a powerful antidote to the modern epidemic of distraction and anxiety. It's not just another self-help trend - it's a scientifically validated approach to living that bridges ancient contemplative traditions with cutting-edge neuroscience. As mindfulness practices gain mainstream acceptance (with over 14% of Americans now meditating regularly), we're witnessing a quiet revolution in how we relate to our minds, bodies, and each other.

The Science of Presence: Understanding Mindfulness

Building Your Practice: Foundations and Breath Awareness

Embodying Mindfulness: The Body as Gateway to Presence

Transforming Your Relationship with Pain and Difficult Emotions

Mindful Communication and Relationships

Living Mindfully: From Personal Practice to Global Impact

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

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"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

Создано выпускниками Колумбийского университета в Сан-Франциско

BeFreed объединяет глобальное сообщество из 1,000,000+ любознательных умов

Узнайте больше о том, как обсуждают BeFreed в интернете

"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

1.5K Ratings4.7

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Похожее

Ключевые выводы

The Mindfulness Revolution: Science Meets Ancient Wisdom

The Science of Presence: Understanding Mindfulness

Building Your Practice: Foundations and Breath Awareness

Embodying Mindfulness: The Body as Gateway to Presence

Transforming Your Relationship with Pain and Difficult Emotions

Mindful Communication and Relationships

Living Mindfully: From Personal Practice to Global Impact

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Похожее

Ключевые выводы

The Mindfulness Revolution: Science Meets Ancient Wisdom

The Science of Presence: Understanding Mindfulness

Building Your Practice: Foundations and Breath Awareness

Embodying Mindfulness: The Body as Gateway to Presence

Transforming Your Relationship with Pain and Difficult Emotions

Mindful Communication and Relationships

Living Mindfully: From Personal Practice to Global Impact