Chapter
Starting the Mindfulness Adventure
Exploring the journey of a lifetime
Chapter 2: Enjoying the Benefits of Mindfulness
Boosting your immune system
Slowing down the ageing process
Listening to your thoughts
Creating an attentive mind
Understanding your emotions
Managing feelings differently
Knowing thyself: Discovering your Observer Self
Part II: Preparing the Ground for Mindful Living
Chapter 3: Nurturing Your Motivation
Exploring Your Intentions
Clarifying intention in mindfulness
Finding what you’re looking for
Practising mindfulness for everyone’s benefit
Preparing Yourself for Mindfulness
Looking Beyond Problem-Solving
Mastering self-discipline
Making a commitment that’s right for you
Inspiring yourself with extra motivation
Dealing with resistance to practice
Chapter 4: Growing Healthy Attitudes
Knowing How Attitude Affects Outcome
Discovering Your Attitudes to Mindfulness
Developing Helpful Attitudes
Appreciating ‘Heartfulness’
Understanding mindfulness as heartfulness
Developing an Attitude of Gratitude
Letting go through forgiveness
Tackling Unhelpful Attitudes
Avoiding quick-fix solutions
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
Part III: Practising Mindfulness
Chapter 6: Getting Into Formal Mindfulness Meditation Practice
Preparing Your Body and Mind for Mindfulness Meditation
Savouring Mindful Eating Meditation
Relaxing with Mindful Breathing Meditation
Engaging in Mindful Movement
Trying Out the Body Scan Meditation
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
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 difficult people as your teachers
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
Using Mindfulness on the Move
Travelling mindfully on public transport
Using Mindfulness in the Home
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 the 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
Discovering the value of silence
Setting aside a day for mindfulness
Finding an appropriate retreat
Chapter 10: Dealing with Setbacks and Transcending Distractions
Getting the Most out of Meditation
Rising above boredom and restlessness
Staying awake during mindful meditation
Dealing with Common Distractions
Handling unusual experiences
Learning from Negative Experiences
Dealing with physical discomfort
Getting over difficult emotions
Going beyond unhelpful thoughts
Approaching difficulties with kindness
Understanding why you’re bothering
Realising that setbacks are inevitable
Setting realistic expectations
Part IV: Reaping the Rewards of Mindfulness
Chapter 11: Discovering Greater Happiness
Discovering the Way to Happiness
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
Generating Positive Emotions with Mindfulness
Releasing Your 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
Moving from reacting to responding to stress
Breathing out your stress
Using your mind to manage stress
Coping when the fire rises up
Assessing your energy levels
Discovering energy drainers
Using meditations to rise and sparkle
Chapter 13: Using Mindfulness to Combat Anxiety, Depression and Addiction
Dealing Mindfully with 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
De-centring from difficult thoughts
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
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
Acknowledging Your Limits
Rising above Your Illness
Using Mindfulness to Manage Pain
Knowing the difference between pain and suffering
Using Mindfulness during Ill Health
Aiding the healing process
Chapter 15: Coaching Children in Mindfulness
Children and Mindfulness: A Natural Combination
Teaching Mindfulness to Children
Playing Mindfulness Games and Exercises
Loving kindness meditation
Supporting Teens with Mindfulness
Introducing mindfulness to teens
Helping teens with exam stress
Being present for your children
Trying out tips for mindful parenting
Chapter 16: Ten Top Tips for Mindful Living
Spending Some Quiet Time Every Day
Enjoy the Beauty of Nature
Change Your Daily Routine
See the Wonder of the Present Moment
Listen to Unpleasant Emotions
Remember That Thoughts Aren’t Facts
Chapter 17: Ten Ways Mindfulness Can Really Help You
Giving Deeper Meaning to Life
Reducing Stress and Anxiety
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 Meditation Is Relaxation
Mindfulness Can Be Used Instead of Therapy or Medicine
Mindfulness Is Complicated and Boring
Chapter 19: Ten Paths to Further Study
Greater Good Science Centre
Books, Magazines and Films
Book: Wherever you go, there you are
Book: Peace Is Every Step
Book: Mindfulness – a practical guide to finding peace in a frantic world
Mindfulness-based retreat centres worldwide
Plum Village and related centers
Wiley End User License Agreement
Mindfulness For Dummies
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