Mindfulness for Dummies (Paperback, 3)

· 제목 : Mindfulness for Dummies (Paperback, 3) 
· 분류 : 외국도서 > 종교/명상/점술 > 명상/영성/점술 > 명상
· ISBN : 9781119641568
· 쪽수 : 400쪽
· 출판일 : 2020-02-05

Introduction 1

About This Book 1

Foolish Assumptions 2

Icons Used in This Book 2

Beyond the Book 3

Cheat Sheet 3

Guided Mindfulness 3

Where to Go from Here 3

Part 1: Getting Started with Mindfulness 5

Chapter 1: Discovering Mindfulness 7

Understanding the Meaning of Mindfulness 8

Looking at Mindfulness Meditation 10

Using Mindfulness to Help You 11

Allowing space to heal 12

Enjoying greater relaxation 13

Improving focus and feeling happier 13

Developing greater wisdom 14

Discovering your true self 15

Starting the Mindfulness Adventure 17

Beginning the voyage 17

Overcoming challenges 18

Exploring the journey of a lifetime 19

Chapter 2: Enjoying the Benefits of Mindfulness 21

Relaxing the Body 22

Getting back in touch 22

Boosting your immune system 24

Reducing pain 24

Slowing down the ageing process 25

Calming the Mind 26

Listening to your thoughts 27

Making better decisions 28

Coming to your senses 29

Creating an attentive mind 30

Soothing Your Emotions 32

Understanding your emotions 32

Managing feelings differently 33

Uplifting Your Spirit 35

Knowing Thyself: Discovering Your Observer Self 36

Part 2: Preparing the Ground for Mindful Living 41

Chapter 3: Making Mindfulness a Daily Habit 43

Discovering the Secret to Change 43

Designing your life for mindfulness 44

Starting small: The secret to creating new habits 45

Being playful with your new habit 49

Watering the seeds of your mindful habits 49

Scattering seeds of mindfulness throughout the day 50

Exploring Your Intentions 51

Clarifying intention in mindfulness 51

Finding what you’re looking for 53

Developing a vision 54

Practising mindfulness for everyone’s benefit 56

Preparing Yourself for Mindfulness 57

Looking beyond problem-solving 58

Dealing with resistance to practise 58

Chapter 4: Growing Healthy Attitudes 61

Knowing How Attitude Affects Outcome 62

Discovering Your Attitudes to Mindfulness 63

Developing Helpful Attitudes 64

Understanding acceptance 64

Discovering patience 67

Seeing afresh 68

Finding trust 69

Cultivating curiosity 70

Letting go 72

Developing kindness 73

Appreciating ‘Heartfulness’ 74

Developing an Attitude of Gratitude 76

Letting go through forgiveness 76

Tackling Unhelpful Attitudes 78

Avoiding quick-fix solutions 79

Overcoming perfectionism 79

Finding out from failure 80

Chapter 5: Humans Being Versus Humans Doing 83

Delving into the Doing Mode of Mind 83

Embracing the Being Mode of Mind 86

Combining Being and Doing 88

Overcoming Obsessive Doing: Distinguishing Wants from Needs 89

Being in the Zone: The Psychology of Flow 90

Understanding the factors of mindful flow 91

Discovering your flow experiences 92

Encouraging a Being Mode of Mind 93

Dealing with emotions using being mode 94

Finding time to just be 95

Living in the moment 96

Part 3: Practising Mindfulness 101

Chapter 6: Getting Into Formal Mindfulness Meditation Practise 103

Preparing Your Body and Mind for Mindfulness Meditation 104

Savouring Mindful Eating Meditation 104

Calming with Mindful Breathing Meditation 106

Engaging in Mindful Movement 108

Trying Out the Body Scan Meditation 109

Practising the body scan 110

Appreciating the benefits of the body scan meditation 112

Overcoming body scan obstacles 114

Enjoying Sitting Meditation 115

Finding a posture that’s right for you 115

Practising sitting meditation 119

Overcoming sitting meditation obstacles 123

Stepping Out with Walking Meditations 124

Examining your walking habits 124

Practising formal walking meditation 124

Trying alternative walking meditations 125

Overcoming walking meditation obstacles 126

Generating Compassion: Metta Meditations 127

Practising loving kindness meditation 128

Overcoming metta meditation obstacles 130

Chapter 7: Using Mindfulness for Yourself and Others 131

Using a Mini Mindful Exercise 132

Introducing the breathing space 132

Practising the breathing space 133

Using the breathing space between activities 136

Using Mindfulness to Look After Yourself 137

Exercising mindfully 137

Preparing for sleep with mindfulness 139

Looking at a mindful work–life balance 140

Using Mindfulness in Relationships 141

Starting with your relationship with yourself 141

Dealing with arguments in romantic relationships: A mindful way to greater peace 143

Engaging in deep listening 144

Being aware of expectations 147

Looking into the mirror of relationships 148

Working with your emotions 149

Seeing everyone as your teacher 150

Chapter 8: Using Mindfulness in Your Daily Life 153

Using Mindfulness at Work 154

Beginning the day mindfully 154

Dropping in with mini meditations 155

Going from reacting to responding 156

Solving problems creatively 158

Practising mindful working 159

Trying single-tasking: Discovering the multi-tasking myth 161

Finishing by letting go 161

Using Mindfulness on the Move 162

Walking mindfully 163

Driving mindfully 163

Travelling mindfully on public transport 164

Using Mindfulness in the Home 165

Waking up mindfully 165

Doing everyday tasks with awareness 166

Second hunger: Overcoming problem eating 168

Living Mindfully in the Digital Age 170

Assessing your level of addiction to technology 170

Using mindfulness to get back in control 172

Using technology to enhance mindful awareness 173

Chapter 9: Establishing Your Own Mindfulness Routine 175

Trying an Evidence-Based Mindfulness Course 176

Week One: Understanding automatic pilot 176

Week Two: Dealing with barriers 178

Week Three: Being mindful in movement 179

Week Four: Staying present 179

Week Five: Embracing acceptance 180

Week Six: Realising that thoughts are just thoughts 181

Week Seven: Taking care of yourself 182

Week Eight: Reflection and change 183

Choosing What to Practise for Quick Stress Reduction 184

Going Even Deeper 186

Discovering the value of silence 186

Setting aside a day for mindfulness 187

Joining a group 189

Finding an appropriate retreat 190

Chapter 10: Dealing with Setbacks and Transcending Distractions 193

Getting the Most Out of Meditation 194

Making time 194

Rising above boredom and restlessness 195

Staying awake during mindful meditation 197

Finding a focus 199

Re-charging enthusiasm 200

Dealing with Common Distractions 201

Handling unusual experiences 202

Learning to relax 203

Developing patience 204

Learning from Negative Experiences 205

Dealing with physical discomfort 205

Getting over difficult emotions 206

Accepting your progress 207

Going beyond unhelpful thoughts 207

Finding a Personal Path 209

Approaching difficulties with kindness 209

Understanding why you’re bothering 210

Realising that setbacks are inevitable 210

Setting realistic expectations 211

Part 4: Reaping the Rewards of Mindfulness 213

Chapter 11: Discovering Greater Happiness 215

Discovering the Way to Happiness 215

Happiness requires effort and skill 216

Exploring your ideas about happiness 218

Challenging assumptions about happiness 218

Applying Mindfulness with Positive Psychology 220

Understanding the three ways to happiness 221

Using your personal strengths mindfully 222

Writing a gratitude journal 224

Savouring the moment 226

Helping others mindfully 227

Generating Positive Emotions with Mindfulness 230

Breathing and smiling 230

Mindful laughter 231

Releasing Your Creativity 234

Exploring creativity 234

Creating conditions for originality 237

Chapter 12: Reducing Stress, Anger and Fatigue 239

Using Mindfulness to Reduce Stress 240

Understanding your stress 240

Noticing the early signs of stress 242

Assessing your stress 242

Moving from reacting to responding to stress 243

Breathing with your stress 245

Using your mind to manage stress 247

Cooling Down Your Anger 250

Understanding anger 250

Coping when the fire rises up 251

Reducing Fatigue 254

Assessing your energy levels 255

Discovering energy drainers 255

Finding what uplifts you 256

Using meditations to rise and sparkle 257

Chapter 13: Using Mindfulness to Combat Anxiety, Depression and Addiction 259

Exploring Acceptance and Commitment Therapy 260

All human minds suffer – it’s natural 262

Six core skills of ACT 262

Doing ACT exercises 264

Dealing Mindfully with Depression 265

Understanding depression 265

Understanding why depression recurs 266

Using mindfulness to change your relationship to low mood 268

Discovering Mindfulness-Based Cognitive Therapy (MBCT) 269

Pleasant and Unpleasant Experiences 272

Interpreting thoughts and feelings 273

Combating automatic thoughts 273

Alternative viewpoints 275

De-centring from difficult thoughts 275

Listing your activities 276

Making wise choices 276

Using a depression warning system 277

Calming Anxiety: Let It Be 278

Feel the fear and make friends with it 278

Using mindfulness to cope with anxiety 279

Being with anxious feelings 280

Overcoming Addiction 281

Understanding a mindful approach to addiction 282

Discovering urge surfing: The mindful key to unlocking addiction 283

Managing relapse: Discovering the surprising secret for success 286

Chapter 14: Getting Physical: Healing the Body 287

Contemplating Wholeness: Healing from Within 288

Seeing the Connection between Mind and Body 289

Accepting Your Limits 291

Rising above Your Illness 291

Using Mindfulness to Accept Pain 292

Knowing the difference between pain and suffering 293

Working with pain 295

Using Mindfulness during Ill Health 298

Aiding the healing process 299

Chapter 15: Sharing Mindfulness with Children 301

Children and Mindfulness: A Natural Combination 301

Teaching Mindfulness to Children 304

Setting an example 304

Taking baby steps 305

Playing Mindfulness Games and Exercises 305

Connecting with the whole universe 306

Teddy bear 306

Paper windmill spinning 307

It’s okay, whatever the weather 307

Be a friend with the world 308

Bubble meditation 309

Mindful drawing 310

Mindful body scan 310

Supporting Teens with Mindfulness 311

Introducing mindfulness to teens 311

Helping teens with exam stress 313

Mindful Parenting 315

Being present for your children 315

Trying out tips for mindful parenting 317

Part 5: The Part of Tens 319

Chapter 16: Ten Top Tips for Mindful Living 321

Spending Some Quiet Time Every Day 321

Connect with People 322

Enjoy the Beauty of Nature 323

Change Your Daily Routine 323

See the Wonder of the Present Moment 324

Listen to Unpleasant Emotions 325

Remember That Thoughts Are Just Thoughts 326

Be Grateful Every Day 327

Use Technology Mindfully 329

Breathe and Smile! 329

Chapter 17: Ten Ways Mindfulness Can Really Help You 331

Training the Brain 331

Improving Relationships 332

Boosting Creativity 333

Reducing Depression 334

Reducing Chronic Pain 335

Giving Deeper Meaning to Life 336

Managing Stress and Anxiety 336

Dealing with Addiction 339

Regulating Eating Habits 340

Increasing Your Happiness 340

Chapter 18: Ten Mindfulness Myths to Expose 343

Mindfulness is All about the Mind 343

Mindfulness Isn’t for Restless People 344

Mindfulness is Positive Thinking 345

Mindfulness is Only for Buddhists 345

Mindfulness is Only for Tough Times 346

Mindfulness is a Set of Techniques 347

Mindfulness Isn’t for Me 348

Mindfulness Meditation is Relaxation 349

Mindfulness Can Be Used Instead of Therapy or Medicine 350

Mindfulness is Complicated and Boring 350

Chapter 19: Ten Paths to Further Study 353

Websites 353

ShamashAlidina.com 353

Greater Good Science Centre 354

Mindful.org 354

Books, Magazines and Films 355

Book: Wherever you go, there you are 355

Book: Peace is Every Step 355

Book: Mindfulness: An Eight-Week Plan for Finding Peace in a Frantic World 356

Magazine: Mindful 356

Film: Inside Out 357

Film: Room to Breathe 357

Retreats 357

Mindfulness-based retreat centres worldwide 358

Plum Village and related centers 359

Index 361