| Foreword |
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xi | |
| Introduction |
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1 | (1) |
| About This Book |
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1 | (1) |
| How to Use This Book |
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1 | (1) |
| Foolish Assumptions |
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2 | (1) |
| How This Book Is Organised |
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2 | (3) |
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Part I Getting Started with Mindfulness |
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2 | (1) |
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Part II Preparing Yourself for Mindful Living |
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2 | (1) |
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Part III Practising Mindfulness |
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2 | (1) |
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Part IV Enjoying the Rewards of Mindfulness |
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3 | (1) |
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3 | (1) |
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3 | (1) |
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4 | (1) |
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Part I Getting Started with Mindfulness |
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5 | (34) |
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Chapter 1 Beginning Your Mindfulness Journey |
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7 | (14) |
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Understanding Mindfulness |
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7 | (1) |
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Locating the origins of mindfulness |
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8 | (1) |
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Mulling over what mindfulness means |
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9 | (2) |
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Exploring Types of Mindfulness Meditation |
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11 | (2) |
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Setting Off on a Mindful Journey |
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13 | (1) |
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Taking the first steps: Choosing your learning method |
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13 | (1) |
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Treading the path: Committing to practise mindfulness regularly |
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14 | (2) |
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Overcoming difficulties along the way |
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16 | (1) |
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Accepting that the journey is the destination |
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17 | (4) |
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Chapter 2 Enjoying the Benefits of Mindfulness |
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21 | (18) |
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Connecting with Your Body |
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21 | (1) |
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Feeling more in tune with your body |
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22 | (1) |
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Boosting your immune function and digestion |
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23 | (1) |
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24 | (1) |
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24 | (2) |
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Stepping back from your thoughts |
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26 | (2) |
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Improving your focus and concentration |
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28 | (3) |
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31 | (2) |
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33 | (1) |
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Using mindfulness for emotional health |
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33 | (1) |
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Understanding the nature of emotions |
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34 | (1) |
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35 | (1) |
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Meeting your observer self |
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35 | (1) |
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Letting go of unhelpful identification |
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36 | (3) |
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Part II Preparing Yourself for Mindful Living |
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39 | (42) |
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Chapter 3 Setting a Healthy Intention and Mindful Attitude |
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41 | (26) |
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Exploring Your Intentions |
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41 | (1) |
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Clarifying your intentions |
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41 | (1) |
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Discovering your deepest intentions |
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42 | (1) |
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43 | (1) |
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Selecting values that work for you |
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44 | (1) |
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Using memory to uncover your values |
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45 | (1) |
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Listing your top five values |
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46 | (1) |
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Unleashing the Power of Attitude |
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47 | (1) |
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Uncovering your attitudes to mindfulness |
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47 | (1) |
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Nurturing a non-judging attitude |
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48 | (1) |
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Exploring Mindful Attitudes |
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49 | (1) |
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49 | (3) |
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52 | (2) |
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54 | (1) |
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Cultivating beginner's mind |
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54 | (1) |
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55 | (1) |
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56 | (2) |
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Remaining playful and light-hearted |
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58 | (1) |
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Developing self-compassion |
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59 | (2) |
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Tuning in to an attitude of gratitude |
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61 | (2) |
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Letting go through a forgiving attitude |
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63 | (1) |
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Dealing with Unhelpful Attitudes |
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64 | (3) |
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Chapter 4 Discovering a Mindful Mode of Mind |
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67 | (14) |
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To Be or Not to Be: Understanding Two Modes of Mind |
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67 | (1) |
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Discovering the elements of doing mode |
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68 | (1) |
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Finding out about being mode |
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69 | (1) |
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Acceptance: Key to self-development |
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70 | (1) |
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Balancing Doing and Being in Your Life |
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70 | (1) |
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Enjoying more being in everyday life |
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71 | (3) |
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Discovering key ways to just be |
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74 | (4) |
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Dealing with Emotions in Being Mode |
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78 | (3) |
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Part III Practising Mindfulness |
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81 | (106) |
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Chapter 5 Engaging in Mindfulness Meditation |
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83 | (22) |
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Focusing on Mindful Breathing Meditation |
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84 | (2) |
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Exploring Mindful Movement Meditation |
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86 | (2) |
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Engaging with the Body Scan Meditation |
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88 | (1) |
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Introducing the body scan |
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88 | (1) |
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Practising the body scan meditation |
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89 | (3) |
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Overcoming common obstacles with the body scan |
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92 | (2) |
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Practising Sitting Meditation |
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94 | (1) |
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Exploring different sitting positions |
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94 | (4) |
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Exploring the stages of sitting meditation |
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98 | (2) |
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100 | (1) |
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Trying Loving Kindness Meditation |
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100 | (1) |
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Preparing for loving kindness meditation |
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101 | (1) |
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Practising loving kindness meditation |
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101 | (3) |
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Overcoming possible issues |
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104 | (1) |
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Chapter 6 Living Mindfully Day to Day |
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105 | (20) |
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Short and Sweet: Using Mini Meditations |
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105 | (1) |
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Practising the breathing space meditation |
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105 | (3) |
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Discovering the mini breath meditation |
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108 | (2) |
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Centring yourself with the mini grounding meditation |
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110 | (1) |
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Being Mindful in Everyday and Intimate Relationships |
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110 | (1) |
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Discovering how well your relationships are going |
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110 | (2) |
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Finding out how mindfulness helps relationships |
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112 | (1) |
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Seeing relationships as a mindful practice |
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113 | (2) |
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Exploring the mirror of relationships |
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115 | (1) |
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Dealing with difficult relationships |
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116 | (2) |
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118 | (1) |
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Clarifying the elements of mindful physical activity |
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118 | (1) |
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Discovering examples of mindful physical exercise |
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119 | (3) |
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122 | (3) |
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Chapter 7 Getting Started on an Eight-week Mindfulness Course |
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125 | (20) |
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Preparing for an Eight-week Course in Mindfulness |
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125 | (1) |
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Working by yourself or with a therapist |
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126 | (1) |
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Making the commitment and preparing yourself |
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126 | (1) |
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Engaging in the eight-week course |
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127 | (1) |
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Week One: Automatic Pilot |
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128 | (1) |
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128 | (2) |
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130 | (1) |
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Home practice for week one |
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131 | (1) |
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Week Two: Dealing with Difficulties |
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132 | (1) |
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How you react to pleasant events |
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133 | (1) |
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134 | (1) |
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Thoughts and feelings exercise |
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134 | (2) |
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Home practice for week two |
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136 | (1) |
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Week Three: Mindfulness and Your Breath |
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137 | (1) |
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Sitting meditation - mindfulness of breath and body |
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137 | (1) |
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Breathing space meditation |
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137 | (1) |
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138 | (1) |
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139 | (1) |
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139 | (2) |
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Home practice for week three |
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141 | (1) |
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Week Four: Staying Present |
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142 | (1) |
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142 | (1) |
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142 | (1) |
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Home practice for week four |
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143 | (2) |
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Chapter 8 Completing the Eight-week Mindfulness Course... and Beyond |
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145 | (22) |
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Week Five: Discovering the Power of Acceptance |
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146 | (1) |
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Mindful sitting meditation - exploring a difficulty and associated body sensations |
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146 | (1) |
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Home practice for week five |
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147 | (2) |
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Week Six: Realising that Thoughts Aren't Facts |
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149 | (1) |
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Stepping back from thoughts |
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149 | (2) |
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Mindful sitting meditation - exploring a difficulty and associated thoughts |
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151 | (1) |
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Thoughts, mood and seeing things differently |
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151 | (1) |
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Home practice for week six |
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152 | (2) |
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Week Seven: Looking After Yourself |
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154 | (1) |
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Enjoying pleasurable and mastery activities |
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155 | (1) |
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Acting mindfully to manage stress |
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156 | (1) |
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Developing a stress-reduction action plan |
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156 | (2) |
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Home practice for week seven |
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158 | (1) |
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Week Eight: Reflection and Change |
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159 | (1) |
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160 | (1) |
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Home practice for week eight |
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161 | (1) |
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Personal reflections on the course |
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162 | (1) |
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162 | (1) |
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Trying a silent day of mindfulness |
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163 | (1) |
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Joining or starting a group |
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164 | (1) |
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Online courses and training |
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165 | (1) |
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165 | (2) |
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Chapter 9 Overcoming Difficulties in Mindfulness Practice |
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167 | (20) |
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Finding Time for Mindfulness |
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168 | (1) |
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Making time for formal mindfulness practice |
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168 | (2) |
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Fitting in informal mindfulness practice |
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170 | (2) |
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Counting Sheep: Staying Awake During Meditation |
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172 | (1) |
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Re-igniting Your Enthusiasm |
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173 | (1) |
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Overcoming External Distractions |
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174 | (1) |
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Coping with Physical Discomfort |
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175 | (2) |
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Coping with Internal Distractions |
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177 | (1) |
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Overcoming boredom or agitation |
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177 | (3) |
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Dealing with unusual experiences |
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180 | (1) |
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Handling difficult emotions |
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180 | (3) |
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Managing difficult thoughts |
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183 | (4) |
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Part IV Enjoying the Rewards of Mindfulness |
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187 | (92) |
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Chapter 10 Boosting Your Happiness Mindfully |
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189 | (20) |
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Looking into the Concept of Happiness |
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189 | (1) |
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Discovering your ideas about happiness |
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190 | (2) |
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Challenging your ideas about happiness |
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192 | (1) |
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Using Mindfulness with Positive Psychology |
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192 | (1) |
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Flourishing with mindfulness and positivity |
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193 | (2) |
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195 | (4) |
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199 | (2) |
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Being kind to other people |
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201 | (1) |
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Developing Positive Emotions Mindfully |
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202 | (1) |
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Being mindful of your body posture |
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202 | (1) |
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Say `cheese!': Flexing your smile muscles |
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203 | (1) |
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Boosting Creativity with Mindfulness |
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204 | (1) |
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Creating the space for creativity with mindfulness |
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205 | (1) |
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Encouraging creative solutions through meditation |
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206 | (3) |
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Chapter 11 Using Mindfulness to Reduce Stress, Anger and Tiredness |
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209 | (22) |
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Using Mindfulness to Manage Stress |
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209 | (1) |
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210 | (2) |
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Measuring your stress levels |
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212 | (1) |
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Responding rather than reacting to stress |
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213 | (2) |
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Using the breathing space meditation to manage stress |
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215 | (1) |
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Stepping back from your thoughts and emotions to reduce stress |
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216 | (1) |
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Cooling the Flames of Anger |
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217 | (1) |
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218 | (1) |
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Measuring your anger levels |
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219 | (1) |
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Using mindful approaches to ease anger |
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220 | (2) |
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Raising Your Energy Levels with Mindfulness |
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222 | (1) |
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Discovering your daily energy levels |
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222 | (2) |
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Identifying activities that drain or boost your energy |
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224 | (3) |
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Practising meditations to boost your energy |
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227 | (4) |
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Chapter 12 Reducing Anxiety and Depression with Mindfulness |
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231 | (16) |
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Dealing with Depression the Mindful Way |
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232 | (1) |
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232 | (1) |
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Tackling recurring depression with mindfulness |
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232 | (2) |
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Combating Depression with Mindful CBT Exercises |
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234 | (1) |
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Interpreting your thoughts and feelings |
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235 | (1) |
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Discovering the landscape of depression |
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236 | (2) |
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Practising an alternative viewpoint exercise |
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238 | (1) |
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Decentring from your thoughts |
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238 | (2) |
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Creating a personal early warning system for depression |
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240 | (1) |
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Calming Anxiety with Mindfulness |
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241 | (1) |
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Defining anxiety disorder |
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241 | (1) |
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Managing anxiety with mindfulness |
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242 | (4) |
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246 | (1) |
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Chapter 13 Healing Your Body Naturally |
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247 | (16) |
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Meeting the Mind-body Connection |
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247 | (3) |
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Using the Power of Your Mind in Healing |
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250 | (1) |
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Boosting your immune system to reduce your stress |
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250 | (1) |
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Taking a break to aid healing |
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251 | (1) |
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Refusing to define yourself by your illness |
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252 | (3) |
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Using Mindfulness to Manage Your Pain |
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255 | (1) |
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Understanding how mindfulness can help with pain |
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255 | (2) |
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Easing the emotional suffering of pain with mindfulness |
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257 | (2) |
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Using meditations to deal with your pain |
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259 | (4) |
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Chapter 14 Bringing the Benefits of Mindfulness to Children |
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263 | (16) |
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Mindful Parenting: An Art of Living |
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263 | (1) |
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264 | (1) |
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Discovering your strengths and weaknesses: Completing a mindful parenting questionnaire |
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265 | (1) |
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Feeling inspired by parenting tips |
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266 | (1) |
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Coaching Children in Mindfulness |
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267 | (1) |
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Setting the right example |
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268 | (2) |
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Using approaches that children enjoy |
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270 | (1) |
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Sharing Mindfulness Games with Children |
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271 | (1) |
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272 | (1) |
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Letting sleeping lions lie game |
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272 | (1) |
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273 | (1) |
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Going to a happy place meditation |
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273 | (1) |
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Watching thoughts as clouds |
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274 | (1) |
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Carrying out random act of kindness |
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275 | (1) |
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Taking ten deep belly breaths |
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275 | (1) |
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Sending love and happiness to everyone |
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276 | (1) |
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Practising the attitude of gratitude game |
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276 | (3) |
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279 | (24) |
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Chapter 15 Ten Tips for a Mindful Life |
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281 | (10) |
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Engage in Daily Mindful `Me Time' |
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281 | (3) |
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284 | (1) |
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284 | (1) |
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Embrace Mindful Influences |
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285 | (1) |
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Appreciate Your Blessings |
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286 | (1) |
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Live in the Present Moment |
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287 | (1) |
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Accept What You Can't Change |
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287 | (1) |
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Seeing Thoughts as Thoughts |
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288 | (1) |
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288 | (1) |
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289 | (2) |
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Chapter 16 Ten Ways to Motivate Yourself to Meditate |
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291 | (12) |
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291 | (2) |
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293 | (1) |
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Make a List of the Benefits |
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294 | (1) |
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Create a Mindful Space at Home |
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295 | (1) |
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Find a Group or Community to Meditate With |
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295 | (1) |
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295 | (1) |
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296 | (1) |
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296 | (1) |
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297 | (1) |
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297 | (6) |
| Index |
|
303 | |
Biežāk uzdotie jautājumi par e-grāmatām