They can be an ego trap, luring you right off the track. Your best approach is not to place any emphasis on these phenomena. If they come up, that's fine. If they don't, that's fine, too. There is a point in the meditator's career where he or she may practice special exercises to develop psychic powers. But this occurs far down the line. Only after the meditator has reached a very deep stage of jhana will he or she be advanced enough to work with such powers without the danger of their running out of control or taking over his or her life. The meditator will then develop them strictly for the purpose of service to others. In most cases, this state of affairs occurs only after decades of practice. Don't worry about it. Just concentrate on developing more and more awareness. If voices and visions pop up, just notice them and let them go. Don't get involved. Everything is dangerous. Walk across the street and you may get hit by a bus. Take a shower and you could break your neck. Meditate, and you will probably dredge up various nasty matters from your past. The suppressed material that has been buried for quite some time can be scary. But exploring it is also highly profitable. No activity is entirely without risk, but that does not mean that we should wrap ourselves in a protective cocoon.

That is not living, but is premature death. The way to deal with danger is to know approximately how much of it there is, where it is likely to be found, and how to deal with it when it arises. That is the purpose of this manual. Vipassana is development of awareness. That in itself is not dangerous; on the contrary, increased awareness is a safeguard against danger. Properly done, meditation is a very gentle and gradual process. Take it slow and easy, and the development of your practice will occur very naturally. Nothing should be forced. Later, when you are under the close scrutiny and protective wisdom of a competent teacher, you can accelerate your rate of growth by taking a period of intensive meditation. In the beginning, though, easy does it. Work gently and everything will be fine. When searching for effective ways to treat and heal from depression, we should be looking not for the one smoking gun but rather for all the missing puzzle pieces. My purpose in discussing the limitations of various treatments when they are employed one at a time is not to criticize highly trained caregivers who are passionate about helping people heal or to suggest anyone should discontinue a treatment pathway that is working. But it also benefits no one for us to ignore the mounting evidence that genuine, lasting healing from depression can be achieved only through integrated, multifaceted approaches that give attention to the whole person. In the coming chapters, we will look at the whole person to discover what factors might be contributing to your depression and how you can holistically address those factors. The book is divided into "Mind," "Soul," and "Body," as each of these areas plays a crucial role in your being able to understand and heal from depression. While it may be tempting to jump around, and while the chapters can be read independently, I would encourage you to consider each chapter. As already discussed, treatment is a team effort, and just as it is helpful when looking at individual puzzle pieces to see the picture on the box, you will likely have a better understanding of yourself and your needs if you are armed with all the information in this book. If you are suffering from depression, or someone you love is, chances are you've come to this book because you've tried other options that left you disappointed and discouraged. The purpose of this chapter is to say, "Take heart!" If previous treatments have not worked for you, the fault does not lie with you but with the common--and mistaken--belief that any one drug or process can hold all the answers.

Take heart, because the rest of this book will show you how to succeed where other attempts have let you down. By now it should be obvious that the whole-person model will challenge you to give up false hope in "magic bullets." The treatment ideas in the pages ahead will ask you to work hard, dig deep, and above all, become an active participant in your journey to wellness. Begin the process of self-assessment by taking inventory of your life. Look for habits, lifestyle choices, circumstances, emotions, attitudes, and medical conditions that will need more attention as you move deeper into whole-person treatment. Make a word picture of your life. Be honest and courageous. Write down everything that comes to mind. Educate yourself. Don't just take my word for it. There are ample sources of good information about the merits and pitfalls of common treatments for depression and the value of an integrated approach to healing. Some of those helpful sources are presented at the end of this book (see appendix 4). Make use of them! Becoming a master at body language (and learning how to read other's body language). Have you ever met someone who seems to go out of his or herway to become well liked? It can be a little painful to watch. People gravitate towards others who make them feel good, and in my experience, showing people who I am at my core, by being the fun loving, joyful person I am is exactly what has scored me date after date, job after job, and opportunity after opportunity (in every capacity of my life). Conversations with difficult people aren't easy--but likeable people are easily able to persuade others to do what they ask (even the most difficult people in your life will jump on board.) Your social life will radically expand--everyone wants to be around likeable people Likability is a learned trait and I'm here to tell you that you can get there a lot quicker and a lot easier than you think. But, first let me tell you a bit about how this book works. Got friends? If you don't, then you're probably feeling like there's a gap in your life, and that's because no matter how amazing your romantic relationship is or how thriving your career/business may be, friendship is what holds it all together.

While you're in school, it's easy to have an instant group of friends, but if you're like me (upon entering the workforce and going in a whole new direction as you social circle from school went), life can get lonely especially when you expect a whole new flock of friends to follow you there. I took just one step outside of my comfort zone, to build up a habit of talking to others (in order to feel more comfortable and well liked in social settings.) It doesn't offer anyone anything good. People are drawn to positive, energetic, fun loving and compassionate people. So, I developed a little game for myself. Since I was working the hardest I've ever worked in my life and didn't know where I could meet likeminded people (in order to create a new social circle for myself), I developed the `coffee shop charisma'game. But how does a company as big as Slack make sure everyone has a place to feel heard? This is where the company's own technology comes in handy. The group-chat tool facilitates the regular discussions needed to foster psychological safety while coming to consensus quickly. How do they do it? Though it may seem inconceivable, Shevat credits emoji. At Slack, there's a channel for everything, he says. "We have a channel for people who want to get lunch together, a channel for sharing pet photos, even a Star Wars channel." These separate channels not only save others from the sort of off-topic conversations that clog up email and make in-person meetings unbearable--they also give people a safe place to send feedback. Among the many Slack channels, the ones company leadership takes most seriously are the feedback channels. They are not just for sharing opinions on the latest product release; they are also for sharing thoughts about how to improve as a company. There is a dedicated channel called #slack-culture and another called #exec-ama where executives invite employees to "ask me anything." Shevat says, "People will post all sorts of suggestions and are encouraged to do so." There's even a special channel for airing your "beef" with the company's own product, called #beef-tweets. "Sometimes comments can get very prickly," Shevat says, but the important thing is that they're aired and heard. Here's where emoji can come to the rescue. "Management lets people know they've read their feedback with an eyes emoji. Other times, if something is handled or fixed, someone will respond with a check mark," Shevat explains. Slack has found a way to let its employees know they're being heard and action is being taken.

Of course, not every conversation at every company should take place in a group chat. Slack also conducts regular all-hands meetings where employees can ask senior management questions directly. No matter the format, giving employees a way to send feedback and also know it's been heard by someone who can help lets employees know they have a voice. Whether employees' feedback is heard during small group meetings, like those facilitated by Perlow at BCG, or over group-chat channels at Slack isn't the point; what matters is that there is an outlet that management cares about, uses, and responds to. It is critical to the well-being of a company and its employees. Superstitious behavior is not confined to the sports arena. Like Wade Boggs, Michael Crichton, author of Jurassic Park, has the same thing for lunch every day when he's working on a new novel. One study found that between 20 to 33 percent of students rely on superstition and magic to bring good luck when taking exams. They wear special clothing, use certain pens, listen to lucky songs, knock on the exam room door, circle the building, or practice a number of other rituals.20 Some people believe that walking under a ladder or breaking a mirror will bring bad luck, and many fear the number thirteen. In fact, there's even a company in France that provides emergency dinner guests so that thirteen people never have to sit at the table together.21 And gamblers are notorious for exhibiting superstitious behavior. A superstition is a belief that one thing affects something else, even though there is no logical relation between the two things. Superstitious behavior is often an outgrowth of coincidence. What happens? By coincidence, one event follows another, and a person then draws a causal association between the two events. For example, if a basketball player bounced a ball three times before attempting a crucial free throw, and then made the basket, he may associate the successful basket with the number of times the ball was bounced. In effect, the bouncing pattern was reinforced by the successful basket, resulting in a shooting ritual, a personal superstition.22 Wade Boggs most likely had one or two great batting days after he ate chicken, which launched his superstition. Superstitions caused by coincidences can be seen every day in casinos around the world. I've talked to many a gambler who are convinced that they have to put coins in a slot machine by hand, instead of using credits accumulated on the machine (which is much easier), in order to win. Why? They once had a big hit right after inserting coins by hand, and the coincidence created the superstition.