Presents a practical, step-by-step approach for establishing your own mindfulness practice. Brief introductory chapters explain the scientifically proven effects on health, as well as the philosophy behind this ancient practice. The remainder of the book consists of 25 experiential lessons that guide you through various meditative practices.
Presents a practical, step-by-step approach for establishing your own mindfulness practice. Brief introductory chapters explain the scientifically proven effects on health, as well as the philosophy behind this ancient practice. The remainder of the book consists of 25 experiential lessons that guide you through various meditative practices.
Rezvan Ameli, PhD, is a senior clinical psychologist who has extensive research, clinical, and teaching experience. For the past 12 years, she has worked at the National Institute of Mental Health (NIMH), where she provides clinical training for diagnosing and measuring mood and anxiety disorders. In addition to being licensed as a psychologist, she is certified as a cognitive therapist by the Academy of Cognitive Therapy and has received training from the Beck Institute for Cognitive Therapy. Prior to working at the NIMH, Dr. Ameli provided clinical and administrative services, as well as teaching and conducting research, at Yale–New Haven Hospital and Hartford Hospital. She has held academic positions at Yale University, the University of Connecticut, and Howard University. She has worked with diverse clinical populations and age groups and has developed several clinical programs. She has also collaborated on more than 20 research projects and published about 30 journal articles. Dr. Ameli has been studying mindfulness, yoga, and yoga philosophy for over a decade. She volunteers her services to the National Institutes of Health community and the public in applying mindfulness and meditative practices to reduce stress and enhance the quality of life. For her commitment to promoting employee productivity and well-being by reducing stress at the workplace, she received the NIMH Director's Award.
Inhaltsangabe
Acknowledgments Introduction I. Why be Mindful, and How? 1. Mindfulness and Science 2. Buddha, Mindfulness, Stress, and Relaxation 3. Building a Mindfulness Practice Using This Book II. Cultivating Attention 1. Mindful Breathing 2. Distinguishing Thoughts From Awareness 3. Body Scan 4. Progressive Muscle Relaxation 5. Mindful Standing and Walking 6. Mindful Movements and Yoga 7. Mindful Eating 8. Mindful Listening to Sounds 9. Mindful Silence 10. Mindful Seeing 11. Mindful Interactions 12. Mindful Consumption 13. Abdominal Breathing 14. Three-Part Breath 15. Rhythmic Breathing 16. Alternate Nostril Breathing 17. Cleansing Breath III. Cultivating Compassion 1. The RAIN Approach 2. Application of RAIN to Fear and Anger 3. Cultivating Positive States 4. Beholding 5. Loving-Kindness 6. Giving and Receiving (Tonglen) 7. Forgiveness 8. Bring It All Together: A Mindful Day Concluding Remarks Additional Resources References Index About the Author
Acknowledgments Introduction I. Why be Mindful, and How? 1. Mindfulness and Science 2. Buddha, Mindfulness, Stress, and Relaxation 3. Building a Mindfulness Practice Using This Book II. Cultivating Attention 1. Mindful Breathing 2. Distinguishing Thoughts From Awareness 3. Body Scan 4. Progressive Muscle Relaxation 5. Mindful Standing and Walking 6. Mindful Movements and Yoga 7. Mindful Eating 8. Mindful Listening to Sounds 9. Mindful Silence 10. Mindful Seeing 11. Mindful Interactions 12. Mindful Consumption 13. Abdominal Breathing 14. Three-Part Breath 15. Rhythmic Breathing 16. Alternate Nostril Breathing 17. Cleansing Breath III. Cultivating Compassion 1. The RAIN Approach 2. Application of RAIN to Fear and Anger 3. Cultivating Positive States 4. Beholding 5. Loving-Kindness 6. Giving and Receiving (Tonglen) 7. Forgiveness 8. Bring It All Together: A Mindful Day Concluding Remarks Additional Resources References Index About the Author
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