Foreword Page: 2
Introduction Page: 2
About This Book Page: 2
Foolish Assumptions Page: 2
Icons Used in This Book Page: 2
Beyond the Book Page: 2
Where to Go from Here Page: 3
Part I: Getting Started with Mindfulness Page: 3
Chapter 1: Discovering Mindfulness Page: 6
Understanding the Meaning of Mindfulness Page: 6
Looking at Mindfulness Meditation Page: 9
Using Mindfulness to Help You Page: 10
Allowing space to heal Page: 11
Enjoying greater relaxation Page: 12
Improving productivity Page: 12
Developing greater wisdom Page: 13
Discovering your observer self Page: 14
Starting the Mindfulness Adventure Page: 16
Beginning the voyage Page: 16
Overcoming challenges Page: 16
Exploring the journey of a lifetime Page: 18
Chapter 2: Enjoying the Benefits of Mindfulness Page: 19
Relaxing the Body Page: 19
Getting back in touch Page: 22
Boosting your immune system Page: 23
Reducing pain Page: 24
Slowing down the ageing process Page: 25
Calming the Mind Page: 25
Listening to your thoughts Page: 26
Making better decisions Page: 27
Coming to your senses Page: 28
Creating an attentive mind Page: 29
Soothing Your Emotions Page: 31
Understanding your emotions Page: 31
Managing feelings differently Page: 32
Knowing Thyself: Discovering Your Observer Self Page: 32
Part II: Preparing the Ground for Mindful Living Page: 36
Chapter 3: Nurturing Your Motivation Page: 38
Exploring Your Intentions Page: 38
Clarifying intention in mindfulness Page: 40
Finding what you’re looking for Page: 41
Developing a vision Page: 43
Practising mindfulness for everyone’s benefit Page: 44
Preparing Yourself for Mindfulness Page: 45
Looking Beyond Problem-Solving Page: 46
Honing Your Commitment Page: 47
Mastering self-discipline Page: 48
Making a commitment that’s right for you Page: 49
Inspiring yourself with extra motivation Page: 50
Dealing with resistance to practice Page: 51
Chapter 4: Growing Healthy Attitudes Page: 51
Knowing How Attitude Affects Outcome Page: 51
Discovering Your Attitudes to Mindfulness Page: 54
Developing Helpful Attitudes Page: 55
Understanding acceptance Page: 56
Discovering patience Page: 58
Seeing afresh Page: 59
Finding trust Page: 60
Cultivating curiosity Page: 61
Letting go Page: 63
Developing kindness Page: 64
Appreciating ‘Heartfulness’ Page: 66
Understanding mindfulness as heartfulness Page: 66
Developing an Attitude of Gratitude Page: 67
Letting go through forgiveness Page: 68
Tackling Unhelpful Attitudes Page: 69
Avoiding quick-fix solutions Page: 70
Overcoming perfectionism Page: 70
Finding out from failure Page: 71
Chapter 5: Humans Being Versus Humans Doing Page: 72
Delving into the Doing Mode of Mind Page: 72
Embracing the Being Mode of Mind Page: 74
Combining Being and Doing Page: 77
Overcoming Obsessive Doing: Distinguishing Wants from Needs Page: 78
Being in the Zone: The Psychology of Flow Page: 79
Understanding the factors of mindful flow Page: 80
Discovering your flow experiences Page: 81
Encouraging a Being Mode of Mind Page: 82
Dealing with emotions using being mode Page: 83
Finding time to just be Page: 84
Living in the moment Page: 85
Part III: Practising Mindfulness Page: 88
Chapter 6: Getting Into Formal Mindfulness Meditation Practice Page: 90
Preparing Your Body and Mind for Mindfulness Meditation Page: 90
Savouring Mindful Eating Meditation Page: 92
Relaxing with Mindful Breathing Meditation Page: 94
Engaging in Mindful Movement Page: 95
Trying Out the Body Scan Meditation Page: 96
Practising the body scan Page: 97
Appreciating the benefits of the body scan meditation Page: 99
Overcoming body scan obstacles Page: 101
Enjoying Sitting Meditation Page: 102
Finding a posture that’s right for you Page: 103
Practising sitting meditation Page: 107
Overcoming sitting meditation obstacles Page: 110
Stepping Out with Walking Meditations Page: 111
Examining your walking habits Page: 111
Practising formal walking meditation Page: 112
Trying alternative walking meditations Page: 113
Overcoming walking meditation obstacles Page: 114
Generating Compassion: Metta Meditations Page: 114
Practising loving kindness meditation Page: 115
Overcoming metta meditation obstacles Page: 117
Chapter 7: Using Mindfulness for Yourself and Others Page: 118
Using a Mini Mindful Exercise Page: 118
Introducing the breathing space Page: 118
Practising the breathing space Page: 120
Using the breathing space between activities Page: 124
Using Mindfulness to Look After Yourself Page: 124
Exercising mindfully Page: 125
Preparing for sleep with mindfulness Page: 126
Looking at a mindful work–life balance Page: 127
Using Mindfulness in Relationships Page: 128
Starting with your relationship with yourself Page: 128
Dealing with arguments in romantic relationships: A mindful way to greater peace Page: 129
Engaging in deep listening Page: 131
Being aware of expectations Page: 132
Looking into the mirror of relationships Page: 134
Working with your emotions Page: 134
Seeing difficult people as your teachers Page: 135
Chapter 8: Using Mindfulness in Your Daily Life Page: 137
Using Mindfulness at Work Page: 137
Beginning the day mindfully Page: 140
Dropping in with mini meditations Page: 140
Going from reacting to responding Page: 142
Solving problems creatively Page: 144
Practising mindful working Page: 144
Trying single-tasking: Discovering the multi-tasking myth Page: 145
Finishing by letting go Page: 146
Using Mindfulness on the Move Page: 147
Walking mindfully Page: 147
Driving mindfully Page: 148
Travelling mindfully on public transport Page: 149
Using Mindfulness in the Home Page: 150
Waking up mindfully Page: 150
Doing everyday tasks with awareness Page: 150
Second hunger: Overcoming problem eating Page: 153
Living Mindfully in the Digital Age Page: 154
Assessing your level of addiction to technology Page: 154
Using mindfulness to get back in control Page: 156
Using technology to enhance mindful awareness Page: 157
Chapter 9: Establishing Your Own Mindfulness Routine Page: 158
Trying the Evidence-Based Mindfulness Course Page: 158
Week One: Understanding automatic pilot Page: 160
Week Two: Dealing with barriers Page: 161
Week Three: Being mindful in movement Page: 162
Week Four: Staying present Page: 163
Week Five: Embracing acceptance Page: 164
Week Six: Realising that thoughts are just thoughts Page: 165
Week Seven: Taking care of yourself Page: 165
Week Eight: Reflection and change Page: 166
Choosing What to Practise for Quick Stress Reduction Page: 167
Going Even Deeper Page: 169
Discovering the value of silence Page: 170
Setting aside a day for mindfulness Page: 171
Joining a group Page: 172
Finding an appropriate retreat Page: 173
Chapter 10: Dealing with Setbacks and Transcending Distractions Page: 175
Getting the Most out of Meditation Page: 175
Making time Page: 178
Rising above boredom and restlessness Page: 178
Staying awake during mindful meditation Page: 181
Finding a focus Page: 182
Re-charging enthusiasm Page: 183
Dealing with Common Distractions Page: 184
Handling unusual experiences Page: 185
Learning to relax Page: 186
Developing patience Page: 186
Learning from Negative Experiences Page: 187
Dealing with physical discomfort Page: 188
Getting over difficult emotions Page: 188
Accepting your progress Page: 189
Going beyond unhelpful thoughts Page: 190
Finding a Personal Path Page: 191
Approaching difficulties with kindness Page: 191
Understanding why you’re bothering Page: 192
Realising that setbacks are inevitable Page: 193
Setting realistic expectations Page: 193
Looking at change Page: 194
Part IV: Reaping the Rewards of Mindfulness Page: 195
Chapter 11: Discovering Greater Happiness Page: 198
Discovering the Way to Happiness Page: 198
Exploring your ideas about happiness Page: 200
Challenging assumptions about happiness Page: 200
Applying Mindfulness with Positive Psychology Page: 201
Understanding the three ways to happiness Page: 202
Using your personal strengths mindfully Page: 204
Writing a gratitude journal Page: 205
Savouring the moment Page: 207
Helping others mindfully Page: 207
Generating Positive Emotions with Mindfulness Page: 210
Breathing and smiling Page: 210
Mindful laughter Page: 212
Releasing Your Creativity Page: 214
Exploring creativity Page: 214
Creating conditions for originality Page: 217
Chapter 12: Reducing Stress, Anger and Fatigue Page: 218
Using Mindfulness to Reduce Stress Page: 218
Understanding your stress Page: 218
Noticing the early signs of stress Page: 221
Assessing your stress Page: 222
Moving from reacting to responding to stress Page: 222
Breathing out your stress Page: 224
Using your mind to manage stress Page: 226
Cooling Down Your Anger Page: 228
Understanding anger Page: 229
Coping when the fire rises up Page: 230
Reducing Fatigue Page: 232
Assessing your energy levels Page: 233
Discovering energy drainers Page: 234
Finding what uplifts you Page: 234
Using meditations to rise and sparkle Page: 235
Chapter 13: Using Mindfulness to Combat Anxiety, Depression and Addiction Page: 236
Dealing Mindfully with Depression Page: 238
Understanding depression Page: 238
Understanding why depression recurs Page: 238
Using mindfulness to change your relationship to low mood Page: 239
Discovering Mindfulness-Based Cognitive Therapy (MBCT) Page: 241
Pleasant and Unpleasant Experiences Page: 243
Interpreting thoughts and feelings Page: 244
Combating automatic thoughts Page: 245
Alternative viewpoints Page: 246
De-centring from difficult thoughts Page: 247
Listing your activities Page: 247
Making wise choices Page: 248
Using a depression warning system Page: 249
Calming Anxiety: Let It Be Page: 249
Feel the fear . . . and make friends with it Page: 250
Using mindfulness to cope with anxiety Page: 250
Being with anxious feelings Page: 251
Overcoming Addiction Page: 253
Understanding a mindful approach to addiction Page: 253
Discovering urge surfing: The mindful key to unlocking addiction Page: 254
Managing relapse: Discovering the surprising secret for success Page: 257
Chapter 14: Getting Physical: Healing the Body Page: 258
Contemplating Wholeness: Healing from Within Page: 258
Seeing the Connection between Mind and Body Page: 260
Acknowledging Your Limits Page: 261
Rising above Your Illness Page: 263
Using Mindfulness to Manage Pain Page: 264
Knowing the difference between pain and suffering Page: 264
Coping with pain Page: 266
Using Mindfulness during Ill Health Page: 268
Aiding the healing process Page: 270
Chapter 15: Coaching Children in Mindfulness Page: 271
Children and Mindfulness: A Natural Combination Page: 271
Teaching Mindfulness to Children Page: 275
Setting an example Page: 276
Taking baby steps Page: 276
Playing Mindfulness Games and Exercises Page: 276
Memory game Page: 277
Teddy bear Page: 277
Paper windmill spinning Page: 277
Curious mind Page: 278
Loving kindness meditation Page: 278
Bubble meditation Page: 279
Mindful drawing Page: 280
Mindful body scan Page: 281
Supporting Teens with Mindfulness Page: 281
Introducing mindfulness to teens Page: 282
Helping teens with exam stress Page: 283
Mindful Parenting Page: 285
Being present for your children Page: 286
Trying out tips for mindful parenting Page: 287
Part V: The Part of Tens Page: 288
Chapter 16: Ten Top Tips for Mindful Living Page: 290
Spending Some Quiet Time Every Day Page: 290
Connect with People Page: 292
Enjoy the Beauty of Nature Page: 292
Change Your Daily Routine Page: 293
See the Wonder of the Present Moment Page: 294
Listen to Unpleasant Emotions Page: 294
Remember That Thoughts Aren’t Facts Page: 295
Be Grateful Every Day Page: 296
Use Technology Mindfully Page: 297
Breathe and Smile! Page: 298
Chapter 17: Ten Ways Mindfulness Can Really Help You Page: 299
Training the Brain Page: 299
Improving Relationships Page: 302
Boosting Creativity Page: 303
Reducing Depression Page: 303
Reducing Chronic Pain Page: 304
Giving Deeper Meaning to Life Page: 305
Reducing Stress and Anxiety Page: 306
Controlling Addiction Page: 307
Regulating Eating Habits Page: 308
Increasing Your Happiness Page: 308
Chapter 18: Ten Mindfulness Myths to Expose Page: 309
Mindfulness Is All about the Mind Page: 309
Mindfulness Isn’t for Restless People Page: 312
Mindfulness Is Positive Thinking Page: 313
Mindfulness Is Only for Buddhists Page: 313
Mindfulness Is Only for Tough Times Page: 314
Mindfulness Is a Set of Techniques Page: 315
Mindfulness Isn’t for Me Page: 315
Mindfulness Meditation Is Relaxation Page: 316
Mindfulness Can Be Used Instead of Therapy or Medicine Page: 317
Mindfulness Is Complicated and Boring Page: 317
Chapter 19: Ten Paths to Further Study Page: 318
Websites Page: 318
ShamashAlidina.com Page: 318
Greater Good Science Centre Page: 320
Mindful.org Page: 320
Books, Magazines and Films Page: 320
Book: Wherever you go, there you are Page: 321
Book: Peace is every step Page: 321
Book: Mindfulness – a practical guide to finding peace in a frantic world Page: 322
Magazine: Mindful Page: 322
DVD: Room to breathe Page: 322
Retreats Page: 323
Mindfulness-based retreat centres worldwide Page: 323
Plum Village and related centers Page: 324
About the Author Page: 325
Cheat Sheet Page: 325
More Dummies Products Page: 325
Use mindfulness to relax and control anxiety, depression, stress and pain Whether you're looking to control your depression and anxiety levels, improve concentration and reduce stress, or just want to restore balance in your life, Mindfulness For Dummies, 2nd Edition shows you how to slow down, become aware of what is going on around you and react effectively. Focusing on breathing and other self-control techniques, the practice of mindfulness is scientifically proven to calm jittery nerves and free the mind of distracting thoughts, mental clutter and unrealistic expectations.
With this easy-to-follow guide, you'll discover how to pay attention to the present in order to change the way you think, feel and act. Covering the latest research on the effect of mindfulness on the brain, Mindfulness For Dummies, 2nd Edition shows you how to break free from a downward spiral of negative thought and action, and empowers you to make positive choices that support your well-being.
- Use mindfulness to reduce stress and anxiety, combat pain and more
- Receive guidance on incorporating mindfulness into everyday life
- Establish your own mindfulness routine
- Access audio downloads of guided meditations
Written by a professional mindfulness trainer, and packed with tips to incorporate this practice into your daily life, Mindfulness For Dummies, 2nd Edition shows you how to reap the benefits of a more attentive life.
