Show Notes and Links for “10-Minute Mindfulness”

10-Minute Mindfulness

Thanks for purchasing 10-Minute Mindfulness: 71 Simple Habits for Living in the Present Moment.

I’ve put together these notes of every link that’s mentioned in 10-Minute Mindfulness to help with your mindfulness habit efforts.

IMPORTANT: As another way of saying “thanks” for buying the audiobook of 10-Minute Mindfulness, I’m offering a free PDF version of this book. Just forward your Audible receipt to [email protected] and I’ll hook you up with a copy.

Let’s get to those notes…

Part I: Introduction

Part II: Building Mindfulness Habits

Studies on Mindfulness

  • In a study by Chambers et al. (2008), participants (with no previous meditation experience) in a mindfulness meditation retreat reported significantly higher mindfulness, less rumination, and fewer symptoms of depression than the control group.
  • Students who practice mindfulness show they perform better on tests than those who don’t.
  • Researchers at Massachusetts General Hospital revealed in a study that regular meditation causes the brain’s cerebral cortex to thicken.
  • A study by Ortner et al. (2007) showed that mindfulness meditation allowed participants to disengage from emotionally upsetting pictures and focus better on a cognitive task.
  • A 2009 study revealed that the practice of mindfulness meditation promotes cognitive flexibility and helps our thinking to be less rigid and more creative.
  • A University of North Carolina study of “relative happy, non-distressed couples” found that the couples who actively practiced mindfulness saw improvements to their relationship happiness.
  • Mindfulness practices help shrink the amygdala—the fear center of the brain.
  • A 2015 study of older adults confirms that mindfulness meditation practices support getting a better night’s sleep.
  • University of Oregon researchers found that a mindfulness technique called “integrative body-mind training” can result in brain changes that may be protective against mental illness.
  • A variety of studies support the findings that mindfulness practices help people with chronic pain to relieve symptoms and cope with pain.

Willpower by Roy F. Baumeister and John Tierney

Tiny Habits” – concept by B.J. Fogg

155 Ways To Reward Yourself

Part III: Morning Mindfulness Habits

Some of Barrie’s favorite inspirational books include:

Some of Steve’s favorite inspirational books include:

Part IV: Late Morning Mindfulness Habits

Part V: Afternoon Mindfulness Habits

Part VI: Evening Mindfulness Habits

Part VII: Conclusion

Habit Stacking

Be accountable by using an app like to track your progress and frequently talking to an accountability partner with whom you share your breakthroughs, challenges, and future plans.

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