Whether it's a critical comment from the boss or a full-blown catastrophe, life continually dishes out challenges. Resilience is the learned capacity to cope with any level of adversity, from the small annoyances of daily life to the struggles and sorrows that break our hearts. Resilience is essential for surviving and thriving in a world full of troubles and tragedies, and it is completely trainable and recoverable - when we know how. In Resilience, Linda Graham offers clear guidance to help you develop somatic, emotional, relational, and reflective intelligence - the skills you need to confidently and effectively cope with life's inevitable challenges and crises. More than 100 evidence-based practices for building the brain's ability to bounce back from adversity, written by a therapist and expert in the neuroscience of resilience Linda Graham, MFT, is a licensed marriage and family therapist and mindful self-compassion teacher in the San Francisco Bay Area. She integrates neuroscience, mindfulness, and relational psychology in her international trainings, conferences, workshops, and webinars.
INTRODUCTION
PART ONE
Chapter One
The Basics of Strengthening Resilience
How We Learn to Bounce Back
PART TWO
Chapter Two
Practices for Somatic Intelligence:
Breath, Touch, Movement, Social Engagement, Visualization
Chapter Three
Practices for Emotional Intelligence
Self-Compassion, Mindful Empathy, Positivity, Theory of Mind
Chapter Four
Practices for Relational Intelligence within Your Self
Self-Awareness, Self-Acceptance, Inner Secure Base
Chapter Five
Practices fpr Relational Intelligence with Others
Trust, Common Humanity, Interdependence, Refuges, Resources
Chapter Six
Practices for Reflective Intelligence
Mindfulness, Seeing Clearly, Choosing Wisely, Equanimity
Chapter Seven
Full-On Resilience
Coping with Anything, Anything at All
PART THREE
Chapter Eight
The Ongoing Care and Nourishing of Your Amazing Brain
Practices of Exercise-Movement, Sleep-Rest, Nutrition,
Laughter-Play, Hanging Out with Healthy Brains, Digital Vacations
Acknowledgements
References
Bibliography
Permissions
Index
About the Author "Resilience is a truly comprehensive guidebook that shows you that you have everything inside you to skillfully meet all of life's challenges, great or small, with a wise, kind heart. In her clear, well-researched style, filled with user-friendly exercises and practices, Linda Graham reveals how we can train our brains, our bodies, and our hearts to access our intuitive wisdom not only to get through the tough times but to grow and become more conscious in the process. A real gem!"
- James Baraz, coauthor of Awakening Joy: 10 Steps to Happiness and cofounding teacher of Spirit Rock Meditation Center
"This is a wonderfully comprehensive, hugely informative, engagingly written book. Linda Graham's voice - personal, knowledgeable, confident, and inspiring - kept me reading as if it were a novel."
- Sylvia Boorstein, author of Happiness Is an Inside Job
"Beautifully combining mindfulness and neuroscience, Linda has crafted what we always wanted: a guide for sane, serene living."
- David Richo, PhD, author of How to Be an Adult in Relationships
"Easy-to-read and hugely informative. . . . Graham combs the research and her own trove of best practices to explain how anyone can become more resilient, no matter where they start from."
- Mindful magazine
"Linda Graham's pioneering expertise on cultivating resilience has transformed countless lives. Now, in Resilience, she has compiled a clearly sequenced set of best practices that can guide us in finding freedom in the midst of life's greatest challenges. Highly recommended!"
- Tara Brach, author of Radical Acceptance and True Refuge
"If you want the practical know-how to strengthen your ability to uncover resilience in any situ
