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.
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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