seems to be strong evidence for the idea that we may be able to modify our own minds to improve our cognitive processing -- most importantly in the ability to sustain attention and vigilance -- within a week's time."

Both groups also improved following the meditation and reading experiences in measures of mood, but only the group that received the meditation training improved significantly in the cognitive measures. The meditation group scored consistently higher averages than the reading/listening group on all the cognitive tests and as much as ten times better on one challenging test that involved sustaining the ability to focus, while holding other information in mind. "The meditation group did especially better on all the cognitive tests that were timed," Zeidan noted. "In tasks where participants had to process information under time constraints causing stress, the group briefly trained in mindfulness performed significantly better."

participants were instructed to relax, with their eyes closed, and to simply focus on the flow of their breath occurring at the tip of their nose. If a random thought arose, they were told to passively notice and acknowledge the thought and to simply let 'it' go, by bringing the attention back to the sensations of the breath."

"The simple process of focusing on the breath in a relaxed manner, in a way that teaches you to regulate your emotions by raising one's awareness of mental processes as they're happening is like working out a bicep, but you are doing it to your brain. Mindfulness meditation teaches you to release sensory events that would easily distract, whether it is your own thoughts or an external noise, in an emotion-regulating fashion.

"This kind of training seems to prepare the mind for activity, but it's not necessarily permanent," Zeidan cautions. "This doesn't mean that you meditate for four days and you're done -- you need to keep practicing."

The Buddha compared the mind to the strings of a lute (a guitar-like instrument): the lute can not be played if the strings are too tight or too loose. Similarly when attention is either too tight or too loose, you can't properly meditate. When attention is too loose, the mind wanders and you get lost in thought. Try narrowing your focus in different ways (e.g. just inhales instead of the whole breath, focus on a smaller area around your nose). Some people do a few minutes of yoga or loving kindness (metta) practice at the start of their meditation period to focus the mind, before switching to breath awareness meditation. Some people find focusing on sounds easier than focusing on breathing.

The goal is not to try to change anything, but to be aware of the desire to change it and then see if we can just relax and be ok with it even if it doesn't change. Are we trying to quiet the storm, or are we trying to find peace within the storm?

significant improvements in the meditators' stress levels compared with pre-participation responses -- and reductions in stress also were correlated with decreased grey-matter density in the amygdala, part of the brain which is known to play an important role in anxiety and stress.

ncreased grey-matter density in the hippocampus (an area of the brain known to be important for learning and memory) and in structures associated with self-awareness, compassion and introspection.

guided meditation

http://www.nmr.mgh.harvard.edu/~lazar/

narcissistic wounds from childhood.

What's the purpose of my leadership?

Why do I want to lead?

Often they reject the honest critic who speaks truth to power.

these problems are neither their fault nor their responsibility. Or they look for scapegoats to blame for their problems. Using their power, charisma, and communications skills, they force people to accept these distortions, causing entire organizations to lose touch with reality. At this stage leaders are vulnerable to making big mistakes, such as violating the law or putting their organizations' existence at risk. Their distortions convince them they are doing nothing wrong, or they rationalize that their deviations are acceptable to achieve a greater good.

Values-centered leadership

Leaders can avoid these pitfalls by devoting themselves to personal development that cultivates their inner compass, or True North.

Leaders can avoid these pitfalls by devoting themselves to personal development that cultivates their inner compass, or True North. This requires reframing their leadership from being heroes to beingservants of the people they lead.

A system to support values-centered leadership The reality is that people cannot stay grounded by themselves. Leaders depend on people closest to them to stay centered. They should seek out people who influence them in profound ways and stay connected to them. Often their spouse or partner knows them best.

rue North Groups

Spouses and partners can't carry this entire burden though. We need mentors

Surround yourselves with people who will be honest with you about how you really are and what you are becoming, and then make them promise to not hold back… from telling you the truth."