Fully present: the science, art, and practice of mindfulness by Susan L. Smalley and Diana Winston Summary

1. Mindful breathing reduces stress and physically reshapes brain structure
2. Transform mundane tasks into mindful moments to combat autopilot living
3. Loving-kindness meditation counters self-doubt by fostering compassion toward oneself
4. Pain is inevitable but suffering is optional through mindfulness reframing
5. Science-backed mindfulness boosts immune function and chronic pain resilience
6. Switch between focused and open mindfulness modes for situational adaptability
7. Five-minute daily meditation builds neural pathways for emotional regulation
8. Mindful eating breaks automatic habits by heightening sensory awareness
9. Separate emotional reactions from responses using mindfulness “pause points”
10. Mindfulness transforms waiting time into opportunities for presence and calm
11. Regular practice decreases amygdala activation to reduce anxiety triggers
12. Fully Present merges Buddhist traditions with UCLA neuroscience research insights

About the Author of Fully present

Susan L. Smalley, PhD, and Diana Winston, co-authors of Fully Present: The Science, Art, and Practice of Mindfulness, are leading voices in secular mindfulness education. Smalley, a Professor Emerita of Psychiatry and founder of UCLA’s Mindful Awareness Research Center (MARC), bridges neuroscience and mindfulness, drawing from her anthropology background and decades of research on mental well-being. Winston, Director of UCLA Mindful and a former Buddhist nun, integrates contemplative traditions with modern practice, having taught mindfulness since 1993.

Their collaboration merges evidence-based science with accessible techniques for stress reduction, emotional regulation, and everyday awareness.

Winston’s The Little Book of Being further explores innate awareness, while Smalley’s work with the UCLA Bedari Kindness Institute amplifies her expertise in compassion-based research. Featured in The New York Times, LA Times, and academic programs worldwide, their frameworks power UCLA’s evidence-based Mindful Awareness Practices (MAPs) curriculum. Fully Present remains a cornerstone text for practitioners and educators, praised for its holistic approach to transforming mental health through mindful living.

FAQs About Fully present

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).

Why is Fully Present relevant in 2025?

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.

How does Susan Smalley’s research background influence Fully Present?

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.

What other works has Susan Smalley written?

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.