Mindfulness for Dummies

Description

Breathe deep, declutter your mind, and start leading a healthier, happier life. The worry won’t stop. You’re feeling stressed out, the day-to-day seems overwhelming, and it seems difficult to do the simplest things. How can you escape this continual negative feedback loop? Mindfulness is the answer. Practiced by millions of people worldwide, mindfulness puts you back in a healthy relationship with yourself by teaching techniques that allow you to maintain a moment-by-moment awareness of your thoughts, feelings, and environment. With this expert, easy-to-follow guide, there's never been a better time to get to grips with mindfulness and the many ways it can help you lead a happier, healthier life. Title Page Copyright Page Table of Contents Introduction About This Book Foolish Assumptions Icons Used in This Book Beyond the Book Cheat Sheet Guided mindfulness Where to Go from Here Part 1 Getting Started with Mindfulness Chapter 1 Discovering Mindfulness Understanding the Meaning of Mindfulness Looking at Mindfulness Meditation Using Mindfulness to Help You Allowing space to heal Enjoying greater relaxation Improving focus and feeling happier Developing greater wisdom Discovering your true self Starting the Mindfulness Adventure Beginning the voyage Overcoming challenges Exploring the journey of a lifetime Chapter 2 Enjoying the Benefits of Mindfulness Relaxing the Body Getting back in touch Boosting your immune system Reducing pain Slowing down the ageing process Calming the Mind Listening to your thoughts Making better decisions Coming to your senses Creating an attentive mind Soothing Your Emotions Understanding your emotions Managing feelings differently Uplifting Your Spirit Knowing Thyself: Discovering Your Observer Self Part 2 Preparing the Ground for Mindful Living Chapter 3 Making Mindfulness a Daily Habit Discovering the Secret to Change Designing your life for mindfulness Starting small: The secret to creating new habits Being playful with your new habit Watering the seeds of your mindful habits Scattering seeds of mindfulness throughout the day Exploring Your Intentions Clarifying intention in mindfulness Finding what you’re looking for Developing a vision Practising mindfulness for everyone’s benefit Preparing Yourself for Mindfulness Looking beyond problem-solving Dealing with resistance to practise Chapter 4 Growing Healthy Attitudes Knowing How Attitude Affects Outcome Discovering Your Attitudes to Mindfulness Developing Helpful Attitudes Understanding acceptance Discovering patience Seeing afresh Finding trust Cultivating curiosity Letting go Developing kindness Appreciating ‘Heartfulness’ Developing an Attitude of Gratitude Letting go through forgiveness Tackling Unhelpful Attitudes Avoiding quick-fix solutions Overcoming perfectionism Finding out from failure Chapter 5 Humans Being Versus Humans Doing Delving into the Doing Mode of Mind Embracing the Being Mode of Mind Combining Being and Doing Overcoming Obsessive Doing: Distinguishing Wants from Needs Being in the Zone: The Psychology of Flow Understanding the factors of mindful flow Discovering your flow experiences Encouraging a Being Mode of Mind Dealing with emotions using being mode Finding time to just be Living in the moment Part 3 Practising Mindfulness Chapter 6 Getting Into Formal Mindfulness Meditation Practise Preparing Your Body and Mind for Mindfulness Meditation Savouring Mindful Eating Meditation Calming with Mindful Breathing Meditation Engaging in Mindful Movement Trying Out the Body Scan Meditation Practising the body scan Appreciating the benefits of the body scan meditation Overcoming body scan obstacles Enjoying Sitting Meditation Finding a posture that’s right for you Practising sitting meditation Overcoming sitting meditation obstacles Stepping Out with Walking Meditations Examining your walking habits Practising formal walking meditation Trying alternative walking meditations Overcoming walking meditation obstacles Generating Compassion: Metta Meditations Practising loving kindness meditation Overcoming metta meditation obstacles Chapter 7 Using Mindfulness for Yourself and Others Using a Mini Mindful Exercise Introducing the breathing space Practising the breathing space Using the breathing space between activities Using Mindfulness to Look After Yourself Exercising mindfully Preparing for sleep with mindfulness Looking at a mindful work–life balance Using Mindfulness in Relationships Starting with your relationship with yourself Dealing with arguments in romantic relationships: A mindful way to greater peace Engaging in deep listening Being aware of expectations Looking into the mirror of relationships Working with your emotions Seeing everyone as your teacher Chapter 8 Using Mindfulness in Your Daily Life Using Mindfulness at Work Beginning the day mindfully Dropping in with mini meditations Going from reacting to responding Solving problems creatively Practising mindful working Trying single-tasking: Discovering the multi-tasking myth Finishing by letting go Using Mindfulness on the Move Walking mindfully Driving mindfully Travelling mindfully on public transport Using Mindfulness in the Home Waking up mindfully Doing everyday tasks with awareness Second hunger: Overcoming problem eating Living Mindfully in the Digital Age Assessing your level of addiction to technology Using mindfulness to get back in control Using technology to enhance mindful awareness Chapter 9 Establishing Your Own Mindfulness Routine Trying an Evidence-Based Mindfulness Course Week One: Understanding automatic pilot Week Two: Dealing with barriers Week Three: Being mindful in movement Week Four: Staying present Week Five: Embracing acceptance Week Six: Realising that thoughts are just thoughts Week Seven: Taking care of yourself Week Eight: Reflection and change Choosing What to Practise for Quick Stress Reduction Going Even Deeper Discovering the value of silence Setting aside a day for mindfulness Joining a group Finding an appropriate retreat Chapter 10 Dealing with Setbacks and Transcending Distractions Getting the Most Out of Meditation Making time Rising above boredom and restlessness Staying awake during mindful meditation Finding a focus Re-charging enthusiasm Dealing with Common Distractions Handling unusual experiences Learning to relax Developing patience Learning from Negative Experiences Dealing with physical discomfort Getting over difficult emotions Accepting your progress Going beyond unhelpful thoughts Finding a Personal Path Approaching difficulties with kindness Understanding why you’re bothering Realising that setbacks are inevitable Setting realistic expectations Part 4 Reaping the Rewards of Mindfulness Chapter 11 Discovering Greater Happiness Discovering the Way to Happiness Happiness requires effort and skill Exploring your ideas about happiness Challenging assumptions about happiness Applying Mindfulness with Positive Psychology Understanding the three ways to happiness Using your personal strengths mindfully Writing a gratitude journal Savouring the moment Helping others mindfully Generating Positive Emotions with Mindfulness Breathing and smiling Mindful laughter Releasing Your Creativity Exploring creativity Creating conditions for originality Chapter 12 Reducing Stress, Anger and Fatigue Using Mindfulness to Reduce Stress Understanding your stress Noticing the early signs of stress Assessing your stress Moving from reacting to responding to stress Breathing with your stress Using your mind to manage stress Cooling Down Your Anger Understanding anger Coping when the fire rises up Reducing Fatigue Assessing your energy levels Discovering energy drainers Finding what uplifts you Using meditations to rise and sparkle Chapter 13 Using Mindfulness to Combat Anxiety, Depression and Addiction Exploring Acceptance and Commitment Therapy All human minds suffer – it’s natural Six core skills of ACT Doing ACT exercises Dealing Mindfully with Depression Understanding depression Understanding why depression recurs Using mindfulness to change your relationship to low mood Discovering Mindfulness-Based Cognitive Therapy (MBCT) Pleasant and Unpleasant Experiences Interpreting thoughts and feelings Combating automatic thoughts Alternative viewpoints De-centring from difficult thoughts Listing your activities Making wise choices Using a depression warning system Calming Anxiety: Let It Be Feel the fear . . . and make friends with it Using mindfulness to cope with anxiety Being with anxious feelings Overcoming Addiction Understanding a mindful approach to addiction Discovering urge surfing: The mindful key to unlocking addiction Managing relapse: Discovering the surprising secret for success Chapter 14 Getting Physical: Healing the Body Contemplating Wholeness: Healing from Within Seeing the Connection between Mind and Body Accepting Your Limits Rising above Your Illness Using Mindfulness to Accept Pain Knowing the difference between pain and suffering Working with pain Using Mindfulness during Ill Health Aiding the healing process Chapter 15 Sharing Mindfulness with Children Children and Mindfulness: A Natural Combination Teaching Mindfulness to Children Setting an example Taking baby steps Playing Mindfulness Games and Exercises Connecting with the whole universe Teddy bear Paper windmill spinning It’s okay, whatever the weather Be a friend with the world Bubble meditation Mindful drawing Mindful body scan Supporting Teens with Mindfulness Introducing mindfulness to teens Helping teens with exam stress Mindful Parenting Being present for your children Trying out tips for mindful parenting Part 5 The Part of Tens Chapter 16 Ten Top Tips for Mindful Living Spending Some Quiet Time Every Day Connect with People Enjoy the Beauty of Nature Change Your Daily Routine See the Wonder of the Present Moment Listen to Unpleasant Emotions Remember That Thoughts Are Just Thoughts Be Grateful Every Day Use Technology Mindfully Breathe and Smile! Chapter 17 Ten Ways Mindfulness Can Really Help You Training the Brain Improving Relationships Boosting Creativity Reducing Depression Reducing Chronic Pain Giving Deeper Meaning to Life Managing Stress and Anxiety Dealing with Addiction Regulating Eating Habits Increasing Your Happiness Chapter 18 Ten Mindfulness Myths to Expose Mindfulness Is All about the Mind Mindfulness Isn’t for Restless People Mindfulness Is Positive Thinking Mindfulness Is Only for Buddhists Mindfulness Is Only for Tough Times Mindfulness Is a Set of Techniques Mindfulness Isn’t for Me Mindfulness Meditation Is Relaxation Mindfulness Can Be Used Instead of Therapy or Medicine Mindfulness Is Complicated and Boring Chapter 19 Ten Paths to Further Study Websites ShamashAlidina.com Greater Good Science Centre Mindful.org Books, Magazines and Films Book: Wherever you go, there you are Book: Peace Is Every Step Book: Mindfulness: An Eight-Week Plan for Finding Peace in a Frantic World Magazine: Mindful Film: Inside Out Film: Room to Breathe Retreats Mindfulness-based retreat centres worldwide Plum Village and related centers Index EULA