This is possibly the most exciting time in history if you are interested in living wholeheartedly. Thanks to the miracles of neuroscience we now know more about how to heal our vulnerability than we ever have before. Vulnerability shouldn't derail us, but contribute to an authentic, happy, productive and loving life!
The exercises offered in this course can produce real change in your life.
There are three things we know about working with vulnerability:
1: We need to heal our wounds and reduce unnecessary vulnerability so that it doesn’t feel like opening a trap every time we dare to take a step forward.
There are habits that erode your happiness by reinforcing negative vulnerability. There are four that are most common: rumination, worrying, self criticism, self consciousness. We now know how to heal these wounds, so that we are more resilient - we recover from challenging emotions and experiences more rapidly.
2: We need to invest in developing the strengths that make us happy, connected, and successful.
Not only does that give us the resources to meet life’s challenges, it also provides meaning, fulfillment and all the other goodies that make life worth living.
3: We don’t have to rely on fuzzy complex concepts in order to do this; we now have access to scientifically-backed steps that work.
There has never been a better time to take control of your own wholehearted life - armed with the gifts that new brain science is offering.
Finding out how to do this could be the most important thing you ever learn. That’s what this course is all about - so let’s get started!
Welcome to the Neuroscience of Vulnerability: Practical Steps to heal unhelpful vulnerability and strengthen positive vulnerability so that you can live wholeheartedly in happiness.
Would you like to know:
1. What am I going to learn in this course?
2. What will I be able to do by the end of the course?
3. Who is this instructor and why is she the best person to be teaching this course?
1: A person who has healed vulnerability in my own life
2: A psychologist, mindfulness teacher and happiness fan
3: Your guide and support through this process - here to answer your questions on the discussion board
Learn what we know about the Neuroscience of Vulnerability - the systems of the brain that hardwire us for vulnerability to negative patterns of safety-seeking versus engagement and how to get back in the driver’s seat for wholehearted living.
Based on what we now know from neuroscience, check your understanding of how your brain is wired
Let's learn how we can tell the difference between positive and negative vulnerability, release all blame for feeling vulnerability and shame - and get back into the drivers seat of our well-being, taking one huge step towards wholehearted living!
DON"T SKIP THIS! If you get actively involved in your own learning, you will remember more, progress faster and get LOADS more from this course. So let's start with a quick quiz on the two types of vulnerability we will be working with in this course
We now know our brains are not fixed - we can change - and so all those fixed views of how “I am this or I am that” can be left behind as you get into the driver's seat of your own wholehearted life. Time to get excited!
Set your intention for the Neuroscience of Vulnerability course & find a quiet, attractive, comfortable, welcoming place to participate in the course where you will not be interrupted - somewhere you want to be, that will support you in healing vulnerability and living wholeheartedly
audio set to calming photos of find your safe place
We have discussed already that the stress response is an evolutionary hangover. We needed it when we were to get away from predators. But today it is set off when we're worried, frustrated, irritated, or hurt, even mildly . . . like when we are concerned about money, stuck in traffic, juggling emails, or in a conflict with someone.
The stress response has serious long-term costs for physical and mental health. A key antidote is what's called the parasympathetic nervous system, which calms down the fight-or-flight sympathetic nervous system and related hormones that drive the stress response. This exercise activates the relaxation response faster than anything else I know.
|Living wholeheartedly is challenging, because there are mental habits that stand in our path and have the potential to derail us. I’ll introduce the most common ones in this section and point towards their best antidotes.|
Rumination is the "compulsively focused attention on the symptoms of one's distress, and on its possible causes and consequences, as opposed to its solutions" Rick Hanson calls it "doing laps around hell". It's often a focus on the past and what went wrong. Rumination is the habit of going over and over past hurts and on their possible causes and consequences, as opposed to possible solutions. We often think it will lead to useful insight so we let it run on and on - but it lowers our energy and mood, often leads to depression and is like a deep hole that is hard to get out of. But we can get out of it. Find out how.
|Worrying and its antidote described: Craig Hassed|
Worrying is feeling anxious or troubled about actual or potential problems. Dr Craig Hassed says "Very often worry masquerades as something useful like planning and preparation. That’s why it gets so much attention..... When we practice mindfulness we start to notice that the mind is in other habits. It’s in the habit of worrying, the habit of distracting, so that even if we have a mindful moment, very quickly the mind wanders off again to worry or anticipation. So we do have to be patient and practice it. But over weeks, and over months, if we practice and we are consistent and regular….it gets easier and easier and easier. Just like if we practice worrying, we get very good at that but I just haven’t discovered any useful purpose for worrying." Find out more about the perfectly natural but unhelpful habit of worrying and what we know works in breaking free from its pull.
Self Criticism and its’ antidote - Self Compassion as the power of delivering the transformation sense of being enough rather than getting stuck in scarcity. It soothes shame and guilt by enveloping it in loving kindness - but how do we change our negative habit of self criticism into the release of self compassion? Find out here.
Self consciousness is more than the natural difference between extroversion and introversion. Find out more about how this mental habit of negative vulnerability can derail you from embracing wholehearted living - and find out more about its antidote
Check that you understand what heals each of these four unhelpful mental habits
Defining Mindfulness - what we know - include harvard study 47% of time distracted and unhappier as a result “a wandering mind is an unhappy mind” how can we live wholeheartedly if we are not even present for 47% of our lives??
Research based benefits of mindfulness and how it acts as the antidote for negative vulnerability AND builds the strength that makes wholehearted living more possible.
|Guided mindfulness practice number 2|
|Guided mindfulness practice number 1|
Click on the link to read funny little blog I wrote for Huffington Post exposing the myth and the consequences of multi-tasking (the OPPOSITE of mindfulness)
Defining Self Compassion and how it acts as the antidote for negative vulnerability AND builds the strength that makes wholehearted living more possible
Make the links between self compassion, vulnerability and wholehearted living come to life in an example from your own life
Guided self compassion practice number 1 - feel the difference between a kind internal voice and a harsh internal voice - which do you think supports healed vulnerability and wholehearted living and happiness?
Guided self compassion practice number 2
What's the difference between positivity and “positive thinking”? Hear Barbara Fredrickson's explanation and also the neuroscientific evidence of how our brain experiences both.
Discover the hidden power of everyday moments to transform you from Surviving to Thriving
Start bringing it all together and see more clearly how these powerful antidotes for negative vulnerability combine as transformative resources for wholehearted living
Research based benefits of generosity - what we know
Hear the Happiest Man in the World describe the antidote that heals negative vulnerability and Self Consciousness and find out how you can boost your resources for wholehearted and authentic living
Guided compassion practice inspired by the work of Dr Richard Davidson
Guided generosity practice number 2 - do a guided practice and link to resource of ideas - invite to share helping behaviour on the discussion board
Where do play, laughter and rest fit with vulnerability and wholehearted living? Tune in and find out more
You are going to LOVE this one! What a fun way to make wholehearted living real!
Here is a great free tool to take you a long way further towards appreciating yourself - something we are not always good at! Since one psychological construct of depression lies in low self-worth, appreciating who we are, the values we stand for, and the strengths and passions that define us, is crucial for a sense of aliveness. It's interesting too!
Not only that, but building these into your daily life brings a greater sense of purpose - and purpose in life predicts better emotional recovery from negative stuff in life - that means it builds resilience!
What is the connection between creativity and vulnerability? Creativity is an uplifting expression of wholehearted living. How can we resource ourselves to be as creative as we possibly can?
Some final reflections on vulnerability and the experience of wholehearted living
Coupons and links to other resources
I am a Psychologist, Mindfulness Teacher and Well-Being Coach
What makes the difference between a happy life and an unhappy life? What do happy and wholehearted people do differently to the rest? I have spent my professional and personal life exploring and testing the science of well-being and have developed several online mindfulness based well-being and parenting programs based on the results. I also take on a small number of individual clients internationally over Skype and in my home town of Melbourne, Australia.
I interview and work with many international experts including Tara Brach, Rick Hanson, Elisha Goldstein, Barbara Fredrickson and more.
I draw from Positive Psychology and the Neuroscience of Flourishing, and with my unique combination of skills and my own parenting and life experience, work passionately with people to help them open up new possibilities in their lives. I write regularly about Happiness, Mindfulness and Parenting for The Huffington Post. Everyday Mindfulness, BubHub and PsychCentral amongst others.
You can contact me at firstname.lastname@example.org