Inner Communication: Mind Muscle Training That Brings About Life Changes

Author Kim Ju-hwan · Publisher Influential · Published 2023-02-27 · ISBN 9791168340855

About the Book

A masterpiece by Professor Kim Ju-hwan, author of the bestseller "Resilience," published after over a decade of research!
It presents a path to a healthy and happy life through the latest neuroscience and meditation!

"This isn't generic meditation, but an integrative approach built upon cutting-edge neuroscience and physics."
_Choi Jae-cheon | Chair Professor, Ewha Womans University EcoScience Department

"A valuable book that explores meditation not from a religious but a scientific perspective, based on numerous neuroscientific theories!"
_Kim Bong-jin | Chairman, Baedal Minjok

Professor Kim Ju-hwan (Yonsei University, School of Communication and Media), who coined the term "resilience" and ingrained it in the public consciousness, has further developed this concept in 『Inner Communication』, offering practical methods for enhancing mental strength. Since the publication of 『Resilience』, he has been dedicated to deeper research into mental strength based on neuroscience. In this book, he reveals that "inner communication" is the foundation of mental strength, and that meditation is the most effective way to practice inner communication properly. To prove the efficacy of 'inner communication meditation' as the most reliable training method for building mental strength, he conducted joint research with leading neuroscientists and mental health specialists in Korea, and personally verified the research results in various settings. The inner communication meditation presented in this book is not the religious or mystical meditation commonly envisioned. It is a form of meditation that has been validated by modern science and recent data as a mental strength training method. With its rigorous validation and experimentation, 『Inner Communication』 will serve as a compass, guiding our digital humanity, whose mental strength has never been weaker, toward a healthy and happy life.

Inner Communication: The Only Way to Change Yourself and the World
The most concrete and reliable method to enhance achievement and attain true happiness

To strengthen one's mental fortitude, in essence, is to change oneself. This is possible because "I" am not a single entity. The very act of communicating with myself, or "inner communication," happening within me already implies the existence of multiple selves. Neuroscience and psychology have long conceptualized various selves, and have proven that only when one properly recognizes and trains the true self (I) can one overcome all obstacles such as anxiety, fear, chronic pain, and achieve peak accomplishment and happiness. In other words, the achievement and happiness that modern people so desire originate not from external conditions (money, status, appearance, social success, reputation, etc.) but from within one's own inner self.

As a researcher of human communication skills in the humanities and social sciences, Professor Kim Ju-hwan, based on modern science, states that the foundation of mental strength lies in inner communication. He asserts that true transformation can only be achieved by recognizing one's authentic self through proper inner communication and engaging in positive interaction with it. He further emphasizes, "When you confront your inner self and change yourself, the world also changes. This is because the world you perceive is ultimately produced as a result of the interaction between 'you' and 'the environment you are in.'"

The persuasiveness of the author's arguments stems from the fact that all theories in 『Inner Communication』, which integrates diverse academic fields such as neuroscience, psychology, physics, and philosophy, are based on scientifically proven research results. In particular, the author is not a theoretician confined to a laboratory but a practitioner who acts and proves. By directly designing experiments and demonstrating their effectiveness in schools, sports arenas, and business environments, he has added value not only as an academic text but also as a concrete guide.

The Efficacy of Meditation Proven Through Neuroscience
The Miraculous Brain Changes Brought About by Mental Strength Training

Everyone in modern society understands the importance of exercise. Especially for us digital humans, who conduct all our affairs through our phones or computer monitors from morning till night, we either intentionally make time for exercise or at least constantly think about needing to exercise. However, the same cannot be said for meditation. The reason for not acknowledging the effects of meditation or mental strength training might be due to the religious and mystical connotations that the word "meditation" itself carries. While mental strength training through meditation has already been systematized in educational settings in Western countries, starting with Silicon Valley, the percentage of people who consistently meditate in their daily lives, as they would exercise, remains significantly low in Korea.

The inner communication meditation introduced in this book is not religious or mystical; it is something anyone can easily practice in daily life. For the past 10 years, the author has made various efforts to prove the principles and effects of meditation in training mental strength. As a result, he details various training programs whose effects have been scientifically proven. He has thoroughly mastered numerous traditional meditations and then re-examined their effects from a rigorous neuroscientific perspective, presenting training methods that ordinary people can easily practice. To this end, he first explains the basic operating principles of the brain, as proven by the latest neuroscience, and then specifically and meticulously describes meditation techniques that stabilize the amygdala, which amplifies negative emotions, and activate the prefrontal cortex, which expands mental strength.

Practicing the 'inner communication meditation' proposed by the author can free one from anxiety and fear, and delay the aging of the body and brain by improving immune function and cardiovascular function. Furthermore, it can enhance achievement capabilities and performance, allowing one to excel in anything, be it studies, sports, business, research, or creative activities.

A Guide to a New World, Overturning Common Sense and Fixed Ideas
Why the saying "people don't change" is wrong

The author, who has previously taught mental strength training methods to a select few, including mental health professionals, executives of some large corporations, and meditation instructors, conducted a YouTube lecture in November 2022 on the inner communication meditation method he personally designed and programmed. Participants in this lecture, which accumulated over 3 million views, gave enthusiastic responses such as "It's a blessing of this era to be able to watch such a lecture," "My life changed after listening to this lecture," "I was able to boost my self-esteem after 40 years," "A lecture worth more than ten million won," "If only I had learned this in school," and "The most valuable information I've seen on YouTube." They also expressed that their daily lives had changed and that they had realized potential they hadn't even known they possessed. This demonstrates that while numerous books on neuroscience and mindfulness meditation have been published, they have largely remained superficial concepts, failing to bring about significant changes in the lives of ordinary people.

To add value to this book as a useful tool for real-life change, the author personally filmed and produced various meditation methods, including QR codes with photographic materials, so that readers can practice them directly. The numerous training methods he introduces through video are different from the commonly known meditation of "sitting still and calming one's thoughts." Professor Kim Ju-hwan states that all meditation is essentially "movement meditation," focusing attention on the movement of the body and mind. He suggests that it is, in fact, necessary to actively use the body. His argument is that true inner communication is achieved, and optimal mental strength is gained, when one recognizes the "self" that exists and becomes aware of the essential self by perceiving even the most subtle movements. While one cannot change innate intelligence, by consistently practicing inner communication training to build mental strength, much like brushing one's teeth, one can discover a changed self, becoming the person they aspire to be.

Recommendations

I used to think that communication was naturally with the outside world. However, all communication begins with inner communication. To communicate well internally, one must develop mental strength, and the best training method for this is meditation. The meditation defined by Professor Kim Ju-hwan is not a generic form of meditation. It is an integratively constructed meditation based on cutting-edge neuroscience and physics. When the day comes that we all meditate as habitually as we brush our teeth, not only will individual mental strength be robust, but society's mental strength will also be strong. I dream of a world where both individuals and society are healthy.
- Choi Jae-cheon (Chair Professor, Ewha Womans University EcoScience Department; Chairman, Biodiversity Foundation)

Professor Kim Ju-hwan's latest work is a masterpiece that explains how the human mind works through neuroscience, and introduces the scientific basis and specific training methods for building mental strength. To live a good life, one must cultivate both physical and mental strength. I highly recommend reading it.
- Kwon Oh-hyun (Former Vice Chairman, Samsung Electronics; Author of 『Super Gap』)

Beyond the essence of neuroscience and even quantum mechanics, the author's insight in clearly illuminating how the human brain functions, based on the solid foundation of modern science, is simply astounding. As a psychiatrist who has treated people suffering from fear, anger, pain, and emotional dysregulation throughout my career, I hope that we all learn mental strength training methods and live mentally healthy lives.
- Chae Jung-ho (Professor, Department of Psychiatry, Seoul St. Mary's Hospital, Catholic University; Founding President, Korean Society for Traumatic Stress Studies)

The meditation culture in Silicon Valley is already well-known. I, too, learned meditation through meeting the author and experienced a changed me. 『Inner Communication』 is a valuable book that explores meditation not from a religious but a scientific perspective, based on numerous neuroscientific theories. I hope all readers cultivate mental strength through inner communication training via meditation.
- Kim Bong-jin (Chairman, Baedal Minjok; Author of 『How to Read Books Well』)

『Inner Communication』, based on neuroscientific, philosophical, and physical evidence, proposes this: that fear can be overcome through meditation, and that only those who overcome fear can attain true freedom. Reading it felt like encountering a 21st-century Epicurus, Schopenhauer, or Kierkegaard; it's truly a book that made me learn and think a lot after a long time.
- Kim Dae-sik (Professor, KAIST; Author of 『Metaverse Sapiens』)

I've diligently worked as an instructor for 30 years. There were times when I ran powerfully, but also moments when my knees buckled. It was then that I realized there are muscles needed in moments when life falls apart. That is the 'mental strength' that the author emphasizes. I hope that through this book, you will be able to cultivate the mental strength to rise again in moments of hardship and crisis.
- Kim Mi-kyung (CEO, MKYU; Author of 『Kim Mi-kyung's Forty Lessons』)

For a person to change, they need the power to properly observe their various aspects and transform themselves. This book kindly explains, based on the latest neuroscience research, how to truly know oneself and cultivate the power to change. It's a book I want to read again and again.
- Jang Dong-seon (Neuroscientist; Director, Curious Brain Institute; Author of 『There's Another Brain Inside Your Brain』)

Even for digital humanity, the brain remains the most crucial organ. Professor Kim, who has deeply researched the connection between communication skills and neuroscience over the past 20 years, compellingly demonstrates through this book the profound importance of inner communication and mental strength for humans. A robust digital muscle also requires a strong mental muscle. It is truly a must-read for everyone preparing for the future digital civilization era.
- Choi Jae-bung (Vice President, Sungkyunkwan University; Author of 『Phono Sapiens』)

Contents

Foreword

Chapter 1: Why Mental Strength Training Is Necessary

The Brain Distorts the World to Survive
Modern Humans Living with a Caveman's Brain
Fear: How the Brain Responds to Emergencies
Why Zebras Don't Get Ulcers
The Seesaw Relationship Between the Amygdala and the Prefrontal Cortex
The Importance of Education for Mental Strength Enhancement

Chapter 2: Neuroscientific Basis of the Three Mental Strengths

Three Categories of Human Existence and Mental Strength
Mental Strength Is the Ability to Communicate with These Three Categories
Self-Regulation: The Ability to Communicate with Oneself
Interpersonal Skills: The Ability to Communicate with Others
Self-Motivation: The Ability to Communicate with the World
Neuroscientific Basis of Mental Strength

Chapter 3: What It Means to Train Mental Strength

Must Break Free from the Illusion of Genetic Determinism
The Influence of Environment, Seemingly Like Genetics
Mental Strength Training from the Perspective of Epigenetics
Neuroplasticity: Changes Brought by Mental Strength Training

Chapter 4: What It Means to Change Myself

Why It's Possible for Me to Change Myself
The Illusion That 'I' Am a Single, Fixed Entity
Background Self and Inner Communication
Consciousness as Continuous Inner Communication
Quantum Mechanics' Insight into Consciousness
Characteristics of Consciousness and Brain-Generated Illusions: Unity, Synchronicity, Continuity, Embodiment, Passivity

Chapter 5: How the Brain Works

Inference: The Brain's Basic Mode of Operation
Abduction: The Logical Structure of Inference
Prediction Error and the Free Energy Principle
Markov Blanket: A Model for Active Inferential Processes
Markov Blanket and Inner Communication
New Understanding of Mental Illness and the Reward System
The Superposition Structure of the Markov Blanket and Inner Communication Training

Chapter 6: Implicate Order and Inner Communication

Inner Communication Becomes Visible Only by Moving Beyond the Mechanistic Worldview
The Universe as a Whole and the Implicate Order
Organic Worldview and Holistic Movement
Implicate Order and Matter: The Problem of Mind-Body Dualism
The Trinity of Matter, Meaning, Energy, and the Three Categories of Self
Bohm and Priesthood: Active Information and Active Inference
Generative Order and Inner Communication

Chapter 7: Inner Communication and Meditation

All Communication is Inner Communication
The Importance of Inner Communication in Brain Development
Types and Styles of Inner Communication
Specific Examples of the Power of Inner Communication: Placebo, Hypnosis, Koans
Inner Communication Meditation as Mental Strength Training

Chapter 8: Inner Communication Meditation for Amygdala Stabilization

Fear and Anger Are Fundamentally the Same
Emotion Is a Body Problem, Not a Mind Problem
Emotion and Pain Are Fundamentally the Same
Breaking Free from Emotional Dysregulation and Chronic Pain
Neuro-Relaxation Training for Amygdala Stabilization
Inner Communication Meditation as Interoceptive Training

Chapter 9: Proprioception Training and Movement Meditation

What is Proprioception Training?
Consciousness Exists for Movement: Emotion as Fixed Action Patterns (FAP)
Awakeness: A State of Readiness for Movement
Emotional Regulation Through Movement Meditation
Various Forms of Proprioception Training

Chapter 10: Inner Communication Meditation for Prefrontal Cortex Activation

Awareness and Self-Referential Processing
The Effects of Self-Referential Processing Training and Meditation
Three Stages of Self-Referential Processing Training
Six Positive Inner Communication Meditations: Forgiveness, Compassion, Love, Acceptance, Gratitude, Respect

Chapter 11: Various Traditional Meditations for Mental Strength Enhancement

What is Meditation Practice?
Buddhist Traditional Meditation Methods
Confucian Traditional Meditation Method: Seated Meditation (Jeongjwa-beop)
Zhuangzi's Meditation Method
Breath Meditation Tradition: Anapanasati

Illustrations
Notes
References