The Neuroscience of Change: A Compassion-

Based Program for Personal Transformation

Kelly McGonigal

SOUNDS TRUE Page 1 of 2
Many voices. One journey.

For two free downloads, please visit SoundsTrue.com/bonus/free_gifts
AF02535W
SESSION ONE
A New Approach to Change
PART ONE
Introduction
A direct experience of compassion
What you can expect
Change is already happening
What the wisdom traditions teach us
Engaging with the reflections
PART TWO
Reflection: Considering the Big Picture
The process of meditation
PART THREE
Guided meditation: Open-Hearted
Acceptance

SESSION TWO
Understanding the Mind
PART ONE
Introduction
The default state
The four mental activities of the mind
Sources of our suffering
Being stuck in the default state
The evolution of our mind
An alternative mode of the brain
Training in mindfulness
How meditation changes the default state
Engaging the mindfulness system
PART TWO
Reflection: Noticing the Default State
PART THREE
Guided meditation: Mindfulness Meditation

SESSION THREE
Transforming Self-Criticism
PART ONE
Introduction
The difficulty of extending self-compassion
Our attempts to feel better
Self-criticism vs. self-accountability
Putting yourself in a prison
How to make a change
Finding compassion for ourselves in our
compassion for others
The benefits of self-compassion
Self-compassion can be trained
PART TWO
Reflection: A Letter of Self-Compassion
PART THREE
Guided meditation: Connecting to Your
Source of Compassion

SESSION FOUR
The Challenge of Changing Habits
PART ONE
Introduction
One brain, two minds
What is a habit?
The monitor, the motivator, and the
fortuneteller
How to change a habit
Applying the three levels of awareness
Surfing the urge
Compassion for when we slip
PART TWO
Reflection: Cultivating Compassionate Self-
Awareness
Types of breath-centered meditation
PART THREE
Guided meditation: Breath-Focused
Meditation

The Neuroscience of Change: A Compassion-
Based Program for Personal Transformation
Kelly McGonigal

SOUNDS TRUE Page 2 of 2
Many voices. One journey.

For two free downloads, please visit SoundsTrue.com/bonus/free_gifts
AF02535W
SESSION FIVE
Creating New Habits
PART ONE
Introduction
Your deepest motivation
A behavioral commitment
Priming the brain for change
The mental practice of visualization
Improving your success for meeting your
goals
PART TWO
Reflection: Goals, Motivations, and Actions
Values-drives commitments
PART THREE
Guided meditation: Identifying a Vow

SESSION SIX
The World of Inner Experience
PART ONE
Introduction
Looking at our inner behaviors
Turning toward your experience
Experiment: Investigation Without
Judgment
Suppression only makes it worse
The science behind inner experience
The paradox of mindfulness and acceptance
Building courage and strength for the
process
PART TWO
Reflection: Bringing an Opposite Thought
into Your Experience
PART THREE
Guided meditation: Opening the Heart and
Mind to Difficulties