Stress Less, Accomplish More: Meditation for Extraordinary Performance

Stress Less, Accomplish More: Meditation for Extraordinary Performance

by Emily Fletcher


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Foreword by Mark Hyman, MD
Preface by Andrew Huberman, PhD
You know you should be meditating, so what’s stopping you? This entertaining and enlightening book by the founder of Ziva Meditation—the favorite training for high achievers—will finally take meditation mainstream.

“We meditate to get good at life, not to get good at meditation.”—Emily Fletcher

In our high-stress, overworked lives, we think the answer to accomplishing more is to do more. But the best advantage we can give ourselves is to take a mental break—to spend a few minutes of the day giving the body and brain rest. Did you know that a brief meditation can offer rest that’s five times deeper than sleep? When you make time to practice the Z Technique this book teaches, you’ll actually be more productive than if you took an hour-and-a-half nap or had a cup of coffee.

A leading expert in meditation for high performance, Emily Fletcher has taught meditation at numerous global corporations, including Google, Barclays Bank, and Viacom, to help their employees improve their focus and increase their productivity levels. With Stress Less, Accomplish More, anyone can get the benefits of her 15-minute twice-daily plan. Emily specifically developed the Z Technique for working people with busy lives. Now, you can learn to recharge anywhere, anytime—at home or at your desk. All you need is a few minutes and a chair (no apps, incense, or finger cymbals required).

This is not just another meditation book. In Stress Less, Accomplish More, Emily teaches a powerful trifecta of Mindfulness, Meditation, and Manifesting to improve your personal and professional performance, clarity, health, and sleep. You’ll learn how to cultivate Mindfulness through brief but powerful exercises that will help you stop wasting time stressing. Plus, you’ll get Manifesting tools to help you get crystal clear on your personal and professional goals for the future.

Filled with fascinating real-life transformations, interactive exercises, and practical knowledge, Stress Less, Accomplish More introduces you to a revelatory daily practice and shows you how to make it work for your modern life.

Product Details

ISBN-13: 9780062747501
Publisher: HarperCollins Publishers
Publication date: 02/19/2019
Pages: 272
Sales rank: 29,503
Product dimensions: 6.10(w) x 8.50(h) x 1.10(d)

About the Author

EMILY FLETCHER is regarded as a leading expert in meditation for high performance. She is the creator of the Ziva Technique and the founder of Ziva, where she developed the world meditation training program. Emily was inspired to teach after experiencing the profound physical and mental benefits that meditation provided during her ten-year career on Broadway.

After teaching more than fifteen thousand people and learning about the unique demands of elite performers, Emily realized that meditation alone is not enough, so she developed the Ziva Technique: a powerful trifecta of Mindfulness, Meditation, and Manifesting designed to unlock your full potential at work and at home. She has been featured in the New York Times and Vogue as well as on NBC teaches in person at her Soho studio in New York City. When she playing with her adorable newborn son, Jasper.

Table of Contents

Foreword Mark Hyman, M.D. ix

Preface Andrew Huberman, Ph.D. xi

Introduction xv

1 Why Meditate? 1

2 Tapping the Source 23

3 Stress Makes You Stupid 39

4 Sleepless in Seattle-and Everywhere Else 59

5 Sick of Being Sick 73

6 The (Legit) Fountain of Youth 93

7 The "I'll Be Happy When …" Syndrome 105

8 The Z Technique 121

9 Better Parking Karma 151

10 The Most Amazing Version of You 165

11 From Om To OMG! 187

12 Mind The Gap 201

13 Up-Level Your Performance 219

Inspired to Learn More? 229

Acknowledgments 231

Notes 235

Index 241

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Stress Less, Accomplish More: Meditation for Extraordinary Performance 5 out of 5 based on 0 ratings. 13 reviews.
Delconley More than 1 year ago
Excellent job Emily bringing the world of meditation to us regular folks. Your easy step by step guidance makes it simple to adopt. Very true meditation is the key to higher performance and outstanding parking karma! I now know "you meditate to get good at life, not to good at meditating"- Emily Fletcher.
Anonymous More than 1 year ago
Me BEFORE this book: • I liked the IDEA of meditating more than I liked meditating. • Wasn't too sure what people actually meant when they said "meditation" - other than being quiet, eyes closed & taking deep breaths. • Thought 10 minutes of that was an absolute eternity. Me AFTER this book: • I know what meditation is! • I know the difference between meditation and mindfulness (and why & when to use each). • I understand that the scientific literature has MUCH to say about the benefits of meditation. • I5 minutes, twice a day is a completely do-able practice for me -- especially once I made it a priority to cultivate the habit • I HAVE SEEN THE FRUITS of meditation in my health & well-being. For me, the biggie is: after 14 years with chronic insomnia - I am enjoying better sleep! (No, it didn't evaporate overnight for me. But it's consistently better, and the off-nights are less awful.) Emily Fletcher explains the science, the origins, the myths and the techniques of meditation in a way that I could understand (but without dumbing it down). I appreciated that she wasn't preachy, and that she had answers for all my concerns and objections. Fair warning: If you read this book, you're gonna end up meditating. And it's going to change your life.
Anonymous More than 1 year ago
Life Changing!!!! Wish I had known about this way of meditation sooner. Perhaps then, I would have been able to stay in my professional career longer. Instead, I was sick, stressed, sad, and couldn't sleep. I was totally burned out. After years of self help programs and books, doctors, prescription drugs, supplements, retreats, webinars, podcasts, and summits, I found Ziva Meditation. I took the online course and I have been doing Ziva meditation twice a day for a year now. I am now more happy, more healthy, more fit, and free of rehearsing the future and constantly reviewing the past. Emily Fletcher has given birth to a trifecta of mindfulness, meditation, and manifesting. Everything you need to learn about the Ziva technique is in the book. Life is GOOD!!!
Chiraag More than 1 year ago
Meditation has been a game changer for me over the last 15 months. I had a preconception about meditation and it was the following basic ideas: -It is really difficult to do -I guess I am not one of those who can meditate. There are only a select few who can do this -Learning to stop my thoughts is hard. I can't do this -I need to find the perfect environment to meditate, a really quiet room, special meditation chair, -Not sure it can really make a huge difference in my life. I know CEO's of large organisations are doing it but not sure it can benefit me. Can Meditation really reduce Stress and make me healthier? This is where Emily Fletcher's teachings have TRANSFORMED my life. I learnt about Meditation from her online Meditation course and what struck me was how she explained the NeuroScience of Meditation. She completely demystified it and that was really important for me to challenge the above misconceptions I had about meditation. While there are hundreds of different meditation styles and techniques, what really makes a difference is anything that will allow you to have a daily practice. Meditation has to be done on a daily basis to realise all the amazing benefits it comes with and this is where the issue is. How do you create a meditation practice that will stick every single day? I am not a monk and therefore it becomes really difficult to incorporate such a practice. What I need is a meditation practice for the modern way of living. How can you become a self-sufficient meditator so that you do not need to rely on a visualisation audio/video, app, biofeedback device or a special meditation room. How can you leverage just having a place to sit with your back supported and be able to access one of the most powerful self-development tool available to us. This is what Emily teaches in the book. This book aims to give you two main things: - Show you how powerful meditation explaining the NeuroScience of Meditation - Help you learn a super powerful, easy to learn meditation technique that you can use in the modern world and become a self-sufficient meditator Emily provides some really thought-provoking Case Studies in the book. These show a variation of how people have benefited from Meditation. From people who went from extreme debt to millions, someone who stopped becoming a meditation failure (like myself), someone who cured insomnia, someone who had powerful medical breakthroughs suffering from cancer, people who reversed the physical effects of years of stress, people who have accomplished so much more through incorporating this practice in their life, improving brain cognition, physical performance, productivity, happiness levels, transformed sex life and to being the best version of themselves. The book shows all sorts of scientific research from graphs of REM Sleep to how peoples blood markers have changed after meditating. It really helps illustrate the POWER of meditation and this is what I really love about the book. It makes you realise that Meditation should be a non-negotiable element of your life. I went from not having a clue about how meditation works to being a self-sufficient meditator. This has been possible with Emily's teachings. The book is so very easy to read and gives you a great step by step process to motivate you, excite you about meditation and crucially enable you to become a self-sufficient meditator. I encourage you to buy the book and share this with your family. Happy Meditating
Anonymous More than 1 year ago
Wonderful Book! Wonderful Lesson! Highly recommend this book. EVERYONE should meditate to get better at life.
Anonymous More than 1 year ago
THIS BOOK WILL MAKE A DIFFERENCE IN YOUR LIFE!!!! It is finally here!! Wahoo!!! I happened upon @zivameditation online course when I was going thru one of the most stressful times in my life and @zivameditation has made such an impact! My life is not perfect and I am not a perfect meditator, you don’t have to be. As Emily shares in #stresslessbook “we meditate to get good at life, not to get good at meditating.” Meditation has given me the ability to better focus, helped me to better handle stress, improved my patience and not to be so reactive and most of all has helped me to be in the moment and enjoy it. @zivameditation provides a simple, straight forward meditation technique so if you are just curious or have tried meditation before and given up, I encourage you to grab a copy of #stresslessbook, this book WILL make a difference!!!
CKWindy More than 1 year ago
Love this book! I tried meditation for years--apps, group meditation. Sometimes I had temporary success but never long-term. This book is a revelation. Emily Fletcher's technique works. I am so much more productive than before I started meditating. The book is so entertaining and packed full of knowledge bombs. I know it sounds so cliche, but this book about meditation will really change your life.
Carly Clark Zimmer More than 1 year ago
I love this book!!! For years, I’ve been a huge fan of Ziva Meditation and I’m so excited this practice is now accessible to the masses! This book has everything you need to know to start a meditation practice without being concerned that you won't be able to stop your mind from thinking. Emily shares why stopping yourself from thinking thoughts is actually impossible. Once you get this concept, it will be easy to return to your meditation practice day after day. I highly recommend this book. This is the only style of meditation practice I’ve been able to stick to because it’s simple, nonjudgmental, and it makes me feel amazing. I’m certain I’ll be meditating for the rest of my life! If you've tried and failed to create a meditation practice, or you're curious to start one, this is the book for you! Not only will it make your life less chaotic, but it will improve your productivity, your health, and just about every area of your life. And the best part? Emily has included the neuroscience to back it up!
Anonymous More than 1 year ago
This book so beautifully and thoughtfully weaves in a multitude of layers of meditation for the modern mind. This cannot be easy to do but Emily Fletcher does it in a way that you can really sink in and relate to. She shares the history, science, benefits, her own personal anecdotes, and step by step guides and these amazing self-journaling sections to encourage more of us to understand and integrate mindfulness and meditation into our lives. This is a book worth reading even if you think you have your stress managed and under control! I'm so appreciative that I found this book and have been sharing it with my family, friends and students.
Anonymous More than 1 year ago
"This meditation practice is not about getting good at meditation, it is about getting good at life." Well, who doesn't want to get good at life? In 2016, after going through an overwhelming period of stress in my life, I heard about meditation teacher, Emily Fletcher and her practice of meditation call Ziva Technique. From the very start I knew this was a practice I could embrace. I was so impressed by Emily. You can tell without a doubt she lives what she teaches. I had tried in the past other styles of meditation but never felt I could get good at it. I thought I had to be a perfect meditator. Not so with what Emily teaches. One of the biggest concerns I had was waking up early (0430 am) to meditate before work and do so without falling asleep. Well, I can and I do without question. I never fall asleep and my body "knows" when 15 minutes is done. I experience the "deep rest" Emily teaches after only 15 minutes of meditation. This practice of meditation anyone can do. I wish I knew about it as a child so it could have been a tool to help me navigate life. The "2x Breath" and "Come to your senses" are powerful techniques I use every day. (Both are in Emily's book.) So, you ask, How did it help you get better at life? *I feel more connected and present in my body *I experience more calm and am less reactive under pressure *I feel more rested and clear before going to work I highly recommend Emily's new book "Stress Less, Accomplish More." Get a copy to read and learn what it can do for you in your own life!
Leeners More than 1 year ago
As a book, this is really well written and easy to read. The topics flow easily from one chapter to the next. Emily's style of conveying the benefits of Ziva meditation makes learning something new really enjoyable. As far as the Ziva style of meditation, I cannot say enough. Emily has combined the aspects of mindfulness, meditation (yes, the two are very different from each other), gratitude, and manifesting to create a practice that is doable, self-sustained (no need for apps, background music, etc.) and super effective. I took Emily's ZivaOnline course last November and have been meditating twice a day pretty much every day since. The physical unstressing that happens once this practice is begun is very real and made a noticeable difference in my everyday life within just 10 days or so. The benefits have only been increasing since then. I have dealt with symptoms of depression and anxiety for over 25 years. My journey to manage these has included medication, mental therapy, counseling, prayer, nutrition and exercise. Even so, I felt there was something missing as I seemed to be getting worse rather than better. I came across Emily through a podcast and attended her intro class as she was in Los Angeles. After choosing to take the online class, I honestly believe this practice has tied together and completed everything else I have done to this point. Comments from my husband: "You don't get irritated anymore. You are taking better care of preparing meals (family of five). You are more motivated in many ways." For me: I am sleeping soooo well, more confident interacting with my peers and others, more demonstrative as a mother, have healthier personal boundaries in any situation, make decisions more confidently, communicate more effectively with my spouse and others, I no longer feel depressed, my sister says I seem happier, etc. It keeps going. I honestly believe anyone and everyone could benefit from this practice. Aaaand, the book is an easy way to learn it. I love what this practice has added to my life, and taken out of it. I'm able to filter out the fluff, concentrating instead on substance and fullness. Reading Stress Less, Accomplish more after taking the online class has been totally worth it. In the book format, Emily can take more time to really go into the science behind the mental and physical benefits of meditation. The case studies sprinkled throughout the book are interesting and amazing. It was money well spent. In two weeks I'll be at Emily's LA book launch party, then I'm taking her live course because I only want more of this!
AshlyL More than 1 year ago
If you want to have more energy, more calm, and more peace in your life and get (A LOT) more done, this book is a must-read! Emily Fletcher has changed my life, and the way I approach each day, with her meditation technique. She has modernized meditation and made meditation totally possible for those of us with brains and thoughts that won't shut off. In this crazy, over-saturated world we live in today, this book and a daily meditation practice are the best gifts you can give yourself - and the people around you. Don't walk - RUN - to buy this book!
Anonymous More than 1 year ago
This book lays out the science, provides inspiration and motivation and is just an easy to understand book detailing the 3 M's of Emily Fletcher's Ziva meditation technique. She makes a compelling reason to "get to the chair" twice a day. I am so happy there is such a well written book about all aspects of this practice that I can refer to and share with friends. I have already taken Emily's Ziva online course and wondered what I would get from this book. There is so much great information and more depth about everything I've previously studied. I love the accountability of this practice, the truly helpful online community that supports each other, and just the sheer joy that Emily brings to this whole practice. She makes it real, do-able and has changed so many lives, including my own. I love that this book takes you from the beginning, great for truly beginning and great for all of us meditators to review our practice with beginning mind. And I love that the book is so conversational in tone, that makes it easy to read and more personal. I highly recommend. Melody Cooper freelance musician and inspirational speaker