The good news is that as a result, mindfulness is reaching a broad constituency. The bad news? These applications of mindfulness may well be missing something vital, a connection to its historical roots with the risk of being diluted, open to misinterpretation, or stripped of its ethical foundations. The contemporizing of mindfulness and meditation practice raises questions about what is being offered, the population being targeted, and what kind of training is necessary for those delivering the various applications to maintain consistency in delivery and fidelity to the tenets of mindfulness. Are you willing to look for healthier alternative food choices to replace the processed food you are consuming? Create your alternative food list. What actions have you taken to reorganizing your kitchen? List each action and check it off your list as you complete each item, such as cabinets, refrigerator, and freezer. Society teaches that there are only two ways to feel: good or bad. When you are facing a situation that is hard to feel good about, it is easy to get stuck feeling bad, especially if the problem is not likely to go away. Fortunately, there is another (often missed) emotional option that lies between feeling good and bad: calm. Feeling calm is very healthy for you, and helps you feel more stable and balanced, even in hard times. The closer you feel to calm, the better you tend to handle most situations. Calmly being open to experiences, even the ones you don't like, gives more freedom to make decisions about what to do. It is possible, with time and practice, to "dial down" the volume of emotions to a calmer level. For example, instead of feeling rage, could you feel irritated? Instead of feeling devastated, could you feel regret? Instead of feeling terrified, could you feel concerned? These are all calmer versions of the same feelings. As a contemplative dialogue, inquiry is a relational conversation that has its roots in mindfulness-based principles.

It entails being completely present to the experience of another, maintaining flexibility with respect to an agenda exemplified in each session of the Yoga program. It is supported by the guidance of a teacher who is able to be in this mindful interaction with curiosity and compassion. To this end, while a structure is useful to provide a frame of reference for the teacher, ultimately inquiry is experiential, requiring the teacher to step into the unknown, to be open and flexible with respect to whatever his participants offer, whether painful, difficult, joyful, or dull. He embodies the practice of inquiry, present to his own experience and his participants in every moment. Herein lies a taste of freedom that comes from the exploration and acceptance of the full range of experience and the attention and emotion regulation that is facilitated by this contemplative dialogue. Just in case you have any thought that Daffy may have been conned or bullied or otherwise pushed into accepting a false diagnosis, I can assure you that I know Daffy pretty well and I can further assure you that he indeed does have ADD. Daffy is a good friend and a great guy, and if you have a friend with ADD you learn what to expect and what not to expect. Don't expect being on time, or even always showing up, for example. You work around it. It's not exactly the same as making allowances, but it's close. It's facing reality - you can't count on him for some things. You can count on him to be honest, to be understanding, or to be compassionate, for example, but you can't count on him to show up. You learn to cope with that. Create a list of essential utensils, containers, bottles, and so forth that you will need for your food prepping and storage. Create your custom grocery list for your new lifestyle meal plans. Create your custom meal plan chart for one week at a time. Use the sample from this chapter and modify it to meet your needs. Remember, the chart is only a guide for you to use to create your custom meal plan. For example, supposing you had put a lot of time and effort into studying and revising for an exam. You expected to pass with flying colours.

But you failed; you fell short of your expectations. What you originally thought you needed to do - the topics you revised, the time and effort and level of understanding - you now know wasn't enough. Disappointment shows you that you may need to increase your resources or change your approach to achieve the results you want. Your disappointment is actually helping you to move towards your goal, not away from it. Your experience has resulted in learning something - whether about yourself, another person, the situation or even the world - and responding accordingly. Learning from failure involves reflecting on what happened, identifying what went wrong and working out what needs to change in order to avoid and prevent similar disappointments and setbacks in the future. Have you selected a day and time for prepping your food? What is the day of the week you have chosen? And what is your backup food prep day? How are you feeling at this moment? Are you excited about taking ownership of your health by contributing toward transforming your life through self-care? Describe your feelings. Are you committed to giving your new meal plan a try for at least twelve weeks? Create a journal just for your daily meal checklist to keep you focused and on point. My family and I are doing a gratitude practice at dinnertime. We go around the table, and each person shares something they were happy about that day. It isn't always easy to think of something good, but so far I've managed to, even if it's just "I'm still breathing," or "Some of the things I worried about didn't happen." I notice that my daughter seems to find it helpful with her stress at school. If nothing else, it gives us something to talk about over dinner. At the time of receiving his diagnosis, Daffy had heard that some of the people he worked with thought that he didn't like them, because "When I talk to him, he looks away." This sounds like my wife complaining about my being "inattentive." So Daffy told them about his ADD, and "It's not that I don't like you, it's that I'm always distracted, but I will try to do better." And he did do better. Daffy trained himself to look at the person he was talking to.

He forced himself to concentrate on them and not be distracted, not keep looking at whatever was going on around him or behind them. So things greatly improved. I'm not clear exactly how he does this. Forcing ourselves to do anything, and especially forcing ourselves to concentrate, is not one of our strong points. Ideally, I would like some strategies to help me do this, not just try to force myself to do it. One of the strategies Daffy mentioned in another context was to talk to himself about the rewards he would receive if he could concentrate in a situation and the price he would pay if he didn't. This is using self-talk; it's like coaching yourself. We have maintained that an important aspect of teaching Yoga and other MBPs is one of embodying the practice of mindfulness. Teaching is then an ongoing process that is deeply relational both with oneself and with another, the foundations of which are firmly embedded in developing and maintaining a personal mindfulness practice. Of course, as discussed, there are other essential components of skill building that will require training, such as gaining facility with the protocol and the honing of key skills to implement it. In difficult times, it can feel like everything is going wrong. Gratitude practices are all about choosing to focus on the good things in life, however small they are. Studies show that gratitude practices make people happier and more resilient to stress. They seem to do this by boosting the brain circuitry and chemistry that helps people to feel good. Try writing down three good things that you notice each day. They can be very small things, such as a tasty bite of food, or a moment with a pet. Try using the worksheet on the next page to keep track. Find a place in your daily routine where you can talk about the things you are grateful for, or happy about. For example, some people do this at dinnertime, at bedtime, or during prayer or spiritual practices. Try making a game out of talking about everyday things in glowing terms.

For example, someone stuck in traffic might say, "I have never seen so many beautiful cars all in one place! The one I am right behind has a great bumper sticker. What a lovely day to sit on the highway!" This can bring out the fun in difficult moments. It is also a great way to counterbalance the human tendency to notice problems. The Yoga program was adapted from MBSR. MBSR was originally intended to work across multiple conditions, highlighting the physical and psychological effects of stress (Kabat-Zinn, 2013). It has since been adapted to target specific populations as diverse as parents expecting the birth of a baby, as in mindfulness-based childbirth and parenting (Duncan & Bardacke, 2010), and for people suffering from eating disorders, such as binge-eating disorder (the mindfulness-based eating awareness training; Kristeller & Wolever, 2011). Indeed, the Yoga program has extended its reach to include a variety of nonclinical settings, including education, the workplace, and correctional institutions. Congratulations! You've made it halfway through your wellness lifestyle journey. Now we are going to focus on exercise. Before we delve deep into this area, it is important to understand your body type. People are forever asking me, Carolyn, how often do you work out? or What types of exercises do you focus on? The answer is that I've learned to customize my workouts for my body type and my physical challenges. That's what you will learn to do in this chapter. Daffy is currently working on his evenings. He tends to do a little of this and a little of that, maybe watch a little TV, maybe read some, maybe work a little on some task. Then he'll notice that it's getting late and he'll wonder where the evening has gone. So now he's scheduling his evenings, like he does the rest of his day.