Вести от обезьяны. О медитации и о том, что хочет донести до вас суетливый обезьяний ум - Ральф де ла Роса

…перед моей семьёй:

Салли де ла Роса, Тилли Реал, Келси Джонсон, Лесли Фернандес, Дэнни Фернандес, Мика Фернандес, Мила Фернандес, Бэйли Сэй, Мартин Пенья, Лонни Джонсон, Пинки Андерсон, Лейтон Андерсон, Крис де ла Роса, Хесус де ла Роса, Лаура де ла Роса, Моника Гарсия, Тенча Гарсия, мои дальние родственники и все те, кто ушёл, но кого помнят.

Введение

1. Nancy Colier. How to live peacefully with repetitive negative thoughts // Psychology Today. March 8, 2017. URL: https://www.psychologytoday.com/blog/inviting-monkey-tea/201703/how-live-peacefully-repetitive-negative-thoughts.

2. Sakyong Mipham Rinpoche, in-person teaching. Karme Chöling, Barnet, Vermont. October 2008.

3. Laboratory of Neuro Imaging: “Brain Trivia” (n. d.). September 30, 2017. URL: http://loni.usc.edu/about_loni/education/brain_trivia.php.

4. H. H. Dalai Lama and Howard C. Cutler. The Art of Happiness. New York: Riverhead Books, 1998. P. 47. (Русскоязычное издание: Далай-лама, Катлер Говард К. Исусство быть счастливым. М.: Эксмо, 2017.)

5. Merriam-Webster (n. d.). URL: https://www.merriam-webster.com/dictionary/monkey%20around.

6. American Psychiatric Association. Diagnostic and Statistical Manual of Mental Disorders. 5th ed. Washington, DC: Author, 2013.

7. Tad Friend. Jumpers // New Yorker. October 13, 2003. URL: https://www.newyorker.com/magazine/2003/10/13/jumpers.

Глава 1. Ответственность за своё счастье

8. Matthew A. Killingsworth, Daniel T. Gilbert. A wandering mind is an unhappy mind // Science. 330, no. 6006 (2010):932, doi:10.1126/science.1192439.

9. Thomas M. Heffron. Insomnia Awareness Day: Facts and Stats. Last modified March 9, 2018. Sleep Education // URL: http://www.sleepeducation.org/news/2014/03/10/insomnia-awareness-day-facts-and-stats.

10. Insomnia: Symptoms and Causes. Last modified March 4, 2015 // Sleep Education. URL: http://www.sleepeducation.org/essentials-in-sleep/insomnia/symptoms-causes.

11. Elijah Wolfson. The rise of Ambien: Why more Americans are taking the sleeping pill and why the numbers matter // Huffington Post. July 8, 2013. URL: https://www.huffingtonpost.com/elijah-wolfson-/ambien_b_3223347.html.

12. American Society of Hypertension. New research shows what raises and lowers blood pressure: Cell phones, salt and saying Om // Cision PR Newswire. May 15, 2013. URL: https://www.prnewswire.com/news-releases/new-research-shows-what-raises-and-lowers-blood-pressure-cell-phones-salt-and-saying-om-207508571.html.

13. Carol Dweck. Mindset: The New Psychology of Success. New York: Ballentine Books, 2007. P. 12. (Русскоязычное издание: Двек К. С. Думай и побеждай. Новая психология успеха / [пер. Т. Лучко]. Харьков: Книжный клуб «Клуб семейного досуга», 2007.)

14. Statist Brain Research. Lottery winner statistics // Statistic Brain. July 12, 2017. URL: https://www.statisticbrain.com/lottery-winner-statistics.

15. Tyler Curry. Op-ed: Call me crazy, but here’s why i’m thankful for being HIV-positive // Advocate, June 4, 2014. URL: https://www.advocate.com/commentary/tyler-curry/2014/06/04/op-ed-call-me-crazy-here’s-why-i’m-thankful-being-hiv-positive.

Глава 2. Великолепное несоответствие

16. Fabienne Picard. State of belief, subjective certainty, and bliss as a product of cortical dysfunction // Cortex 49, no. 9 (2013). URL: https://www.ncbi.nlm.nih.gov/pubmed/23415878.

17. Russel D. Fernald. The evolution of eyes // Brain, Behavior, and Evolution. 50 (1997): 253–259, doi:10.1159/000113339.

18. William James. William James: Writings 1878–1899. New York: Library of America, 1992. P. 228.

19. Ivana Buric, Miguel Farias, Jonathan Jong, Christopher Mee, and Inti A. Brazil. What is the molecular signature of mind-body interventions? A systematic review of gene expression changes induced by meditation and related practices // Frontiers of Immunology. 8, June 16, 2017, doi:10.3389/fimmu.2017.00670; Linda Carlson et al. Mindfulness-based cancer recovery and supportive-expressive therapy maintain telomere length relative to controls in distressed breast cancer survivors // Cancer, 121, no. 3, 2014, 476–484, doi:10.1002/cncr.29063.

Глава 3. Как подружиться с телом через медитацию

20. Bessel van der Kolk. The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. New York: Viking, 2014. Pp. 173–185; Peter Levine. Waking the Tiger: Healing Trauma. Berkeley, CA: North Atlantic, 1997. Pp. 13–22. (Русскоязычное издание: Левин П. Пробуждение тигра – исцеление травмы / [пер. В. Адаменко, Е. Мазур]. М.: АСТ, 2007.

21. Reginald Ray. Touching Enlightenment: Finding Realization in the Body. Boulder: Sounds True, 2014. Pp. 1–5; Reginald Ray. “Reggie Ray: Buddhism, Trauma, and Healing,” talk presented at Nondual Conference at the California Institute of Integral Studies in San Fransisco on March 4, 2016, CIIS Public Programs podcast, March 28, 2016.

22. Daniel Siegel. The Mindful Brain. New York: W. W. Norton, 2007. Pp. 30–33.

23. Kalila B. Homann. Embodied concepts of neurobiology in dance / movement therapy practice // American Journal of Dance Therapy. 32, no. 2 (2010): 80–99, doi:10.1007/s10465-010-9099-6.

24. John Suler. Contemporary Psychoanalysis and Eastern Thought. New York: SUNY, 1993. Pp. 45–52.

25. Mary Oliver. The Summer Day // New and Selected Poems. Boston: Beacon Press, 1992. P. 94.

26. Reginald Ray. “Earth Descent” (guided meditation) // Dharma Ocean (accessed November 12, 2017). URL: https://www.dharmaocean.org/meditation/learn-to-meditate/learn-to-meditate-foundational-practices.

Глава 4. Эволюция устремлений обезьяны

27. Rick Hanson. Hardwiring Happiness: The New Brain Science of Contentment, Calm, and Confidence. New York: Harmony, 2013. P. 68.

28. Lisa Wimberger. Neurosculpting for Stress Relief: Four Practices to Change Your Brain and Your Life (audio book). Boulder: Sounds True, 2014.

29. Greg Boyle. No Matter Whatness. June 3, 2016 // YouTube. URL: https://www.youtube.com/watch?vPc6IpqTyFL8.

30. Kelly McGonigal. The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Do to Get More of It. New York: Penguin, 2013. Pp. 27–28. (Русскоязычное издание: Макгонигал К. Сила воли. Как развить и укрепить / [пер. К. Чистопольской]. М.: Манн, Иванов и Фербер, 2018.)

31. Daniel J. Siegel. The Mindful Brain: Reflection and Attunement in the Cultivation of Well-Being. New York: W. W. Norton, 2007. Pp. 25–28, 33–47.