Table of Contents
Preface xiii
Introduction: What Is Inner Freedom? 1
Not Splitting Human Beings in Half 6
The Feeling of Freedom 8
Part 1 Obstacles to Inner Freedom
1 Akrasia: Weakness of the Will 15
What Is Akrasia? 16
Why Akrasia Is a Trap 18
It's Total Bedlam, but What's the Problem? 22
How to Beat Akrasia 23
"We Can't Really Change": Another False Idea 26
Toolbox for Dealing with Akrasia 28
2 Dependency 31
The Cerebral Mechanisms of Addiction 33
Why Is It So Difficult to Overcome Addiction? 35
The Tipping Point 38
Emotional Dependency 43
The Power of Solidarity in Working with Addiction 48
Toolbox for Working with Dependency 50
3 Fear 55
Panic Attacks 57
How to Free Oneself from Panic 59
Trust and Appreciation of Our Good Moments Are at the Heart of Healing 65
Hooked on Anxiety? 68
Toolbox for Working with Fear 70
4 Discouragement and Despair 73
Learned Optimism and Discouragement 74
Discouragement and Hope 76
Freeing Ourselves from Despair 80
"Here, There Are No Failures" 81
Toolbox for Dealing with Discouragement 83
5 Egocentricity 85
Suffering Can Make Us Egocentric 88
Ego Is Neither a Vice Nor a Solution 91
How to Combat the Flavor Enhancers of Ego 94
Toolbox for Working with Egocentricity 99
6 Delusion 101
The Wounds of Exile 105
How to Find Your Way Back to the Path 106
Toolbox for Working with Delusion 109
Part II The Ecology of Freedom
7 The Physical Environment Acts on Our Mental State 115
Propitious Places for Our Inner Life 116
The Proven Benefits of Contact with Nature 120
Toolbox for Creating a Favorable Environment 125
8 An Ecology of Relationship 129
How Others Facilitate or Hinder Our Freedom 130
Friends in the Good 133
When Others Make Us Suffer 135
The Power of Relationships and Their Maintenance 139
The Power of Example 141
Toolbox for an Ecology of Relationship 145
9 The Impact of Our Cultural Environment 151
Culture Shock 152
The Factors That Alienate Us 153
What Are Our Cultural Reference Points? 156
Serene Simplicity 159
Time Pressure and the Bystander Effect 161
How Social Environment Can Be Conducive to Freedom 163
The Virtues of Humility 164
Toolbox for a Cultural Ecology 168
Part III Efforts Toward Liberation
10 The Horizon of Effort 173
Why Effort? 173
Motivation 175
The Psychology of Effort 177
Effort and Letting Go 179
Are We Headed Toward an Effortless World? 181
Toolbox for the Horizon of Effort 183
11 Difficult Effort, Joyous Effort 187
A Certain Discrediting of Effort 188
Difficult Beginnings 190
Joy Leads to Freedom 191
Effort Is Not Mental Orthopedics 194
The First Step 196
Microchoices 198
Toolbox for Putting Joy into Your Efforts 202
12 Training the Mind 205
What Is Mind Training? 206
The Emergence of Inner Cohesion 211
Ongoing Mind Training in Spite of Ourselves 213
Emotional Intelligence and Mind Training 216
All the Same? 218
The Default Mode 220
Toolbox for Training the Mind 221
13 Meditation 225
What Is Meditation? 226
Dealing with Thoughts in Meditation 230
Why Meditate? 232
How Does Meditation Liberate Us? 233
Before and After Meditation 241
Real Changes Occur Imperceptibly over Time 244
Does Mindfulness Necessarily Mean More Altruism? 246
Dangers and Misuses of Meditation 250
Toolbox for Meditation 257
14 From Transformation of Self to Transformation of the World 259
Is Inner Freedom a Prerequisite for Action? 260
How Inner Change and Outer Change Are Connected 262
Toolbox for Transforming Ourselves and the World 265
Part IV The Fruits of Freedom
15 Inner Pacification 271
Inner Peace, Calm Energy 272
Inner Peace = Outer Calm 276
Is Inner Peace Outmoded or Totally Up to Date? 278
Toolbox for Working on Inner Peace 281
16 Our Basic Nature 285
The Ground of Grounds 286
Neuroplasticity Again 289
Moments of Grace 292
Toolbox for Opening Ourselves to Our Deeper Nature 295
17 Dealing with Death 297
A Prime Occasion for Letting Go 298
Thinking about Death in Order to Love Life 299
From Fear to Acceptance 302
An Indispensable Celebration of Life 305
Illness or Physical Impairment Change Our Way of Looking at Death 307
8 Ethics 309
What Are We Talking About? 310
Embodied Ethics 312
The Difficulty of Sincere Ethics and Altruistic Ethics 314
Paying Heed to the Inner Compass 317
Toolbox for an Ethics of Everyday Life 319
19 Unconditional Compassion 323
Is Being Compassionate Naive? 324
Faces of Compassion 326
Everyday Benevolence and Compassion 329
The Gratuitousness and Delicacy of Compassion 332
Indifference and Ill Will 334
Navigating Between the Unpleasantness of Adversity and the Somnolence of Well-Being 335
Compassion Toward Oneself 336
What Is Unconditional Compassion? 337
Toolbox for Unconditional Compassion 339
Conclusion: Were the Fruits of the Harvest Good? 341
Notes 343
Acknowledgments 347
The Matthieu Ricard Foundation for the Advancement of Altruism in the World 349
About the Authors 351