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Mindfulness Dummies .pdf



Nome del file originale: Mindfulness Dummies.pdf
Titolo: Mindfulness for Dummies
Autore: Alidina, Shamash

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Contents at a Glance
Introduction ................................................................ 1
Part I: Introducing Mindfulness .................................... 5
Chapter 1: Discovering Mindfulness ............................................................................... 7
Chapter 2: Enjoying the Benefits of Mindfulness ......................................................... 19

Part II: Preparing the Ground for Mindful Living .......... 33
Chapter 3: Nurturing Your Motivation .......................................................................... 35
Chapter 4: Growing Healthy Attitudes .......................................................................... 47
Chapter 5: Humans Being Versus Humans Doing ........................................................ 67

Part III: Practising Mindfulness .................................. 83
Chapter 6: Getting Into Formal Mindfulness Meditation Practice ............................. 85
Chapter 7: Using Mindfulness for Yourself and Others ............................................ 113
Chapter 8: Using Mindfulness in Your Daily Life ....................................................... 131
Chapter 9: Establishing Your Own Mindfulness Routine.......................................... 147
Chapter 10: Dealing with Setbacks and Avoiding Distractions ................................ 163

Part IV: Reaping the Rewards of Mindfulness ............ 181
Chapter 11: Discovering Greater Happiness .............................................................. 183
Chapter 12: Reducing Stress, Anger and Fatigue ....................................................... 199
Chapter 13: Using Mindfulness to Combat Anxiety and Depression ...................... 217
Chapter 14: Getting Physical: Healing the Body ........................................................ 233
Chapter 15: Coaching Children in Mindfulness.......................................................... 247

Part V: The Part of Tens ........................................... 259
Chapter 16: Ten Top Tips for Mindful Living ............................................................. 261
Chapter 17: Ten Ways Mindfulness Can Really Help You......................................... 269
Chapter 18: Ten Mindfulness Myths to Expose ......................................................... 277
Chapter 19: Ten Paths to Further Study ..................................................................... 285

Index ...................................................................... 293

xvi

Mindfulness For Dummies
Reducing Fatigue ......................................................................................... 212
Assessing your energy levels ........................................................... 213
Discovering energy drainers ............................................................ 213
Finding what uplifts you.................................................................... 214
Using meditations to rise and sparkle............................................. 215

Chapter 13: Using Mindfulness to Combat Anxiety and Depression. . . .217
Dealing Mindfully with Depression ........................................................... 218
Understanding depression ............................................................... 218
Understanding why depression recurs ........................................... 218
Using mindfulness to change your relationship to mood ............ 219
Discovering Mindfulness-Based Cognitive Therapy (MBCT)................. 222
Pleasant and Unpleasant Experiences ...................................................... 223
Interpreting thoughts and feelings .................................................. 224
Combating automatic thoughts ....................................................... 225
Alternative viewpoints ...................................................................... 226
De-centring from difficult thoughts ................................................. 227
Listing your activities ........................................................................ 227
Making wise choices .......................................................................... 228
Using a depression warning system ................................................ 229
Calming Anxiety ........................................................................................... 229
Feel the fear . . . and make friends with it ....................................... 230
Using mindfulness to cope with anxiety ......................................... 230
Being with anxious feelings .............................................................. 232

Chapter 14: Getting Physical: Healing the Body. . . . . . . . . . . . . . . . . .233
Contemplating Wholeness: Healing from Within..................................... 233
Seeing the Connection between Mind and Body ..................................... 235
Acknowledging Your Limits ....................................................................... 236
Rising above Your Illness ........................................................................... 237
Using Mindfulness to Manage Pain............................................................ 238
Knowing the difference between pain and suffering ..................... 238
Coping with pain ................................................................................ 241
Using Mindfulness during Ill Health .......................................................... 243
Aiding the healing process ............................................................... 244

Chapter 15: Coaching Children in Mindfulness . . . . . . . . . . . . . . . . . .247
Children and Mindfulness: A Natural Combination ................................ 247
Teaching Mindfulness to Children ............................................................ 248
Setting an example ............................................................................. 249
Taking baby steps .............................................................................. 249
Playing Mindfulness Games and Exercises .............................................. 250
Memory game ..................................................................................... 250
Teddy bear.......................................................................................... 250
Paper windmill spinning ................................................................... 251

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Mindfulness For Dummies
Mindfulness Meditation Is Relaxation ....................................................... 282
Mindfulness Can Be Used Instead of Therapy or Medicine ................... 283
Mindfulness Is Complicated and Boring ................................................... 283

Chapter 19: Ten Paths to Further Study . . . . . . . . . . . . . . . . . . . . . . . . .285
Websites ....................................................................................................... 285
Learn Mindfulness ............................................................................. 285
Insight Meditation Society ................................................................ 286
Books, CDs and Films .................................................................................. 286
Full Catastrophe Living ..................................................................... 286
Peace Is Every Step ............................................................................ 287
The Mindful Way Through Depression ........................................... 288
Mindfulness CDs ................................................................................ 288
Life Is Beautiful DVD .......................................................................... 288
Retreats and Lectures ................................................................................. 289
Gaia House .......................................................................................... 289
Mind and Life Institute ...................................................................... 290
Plum Village ........................................................................................ 290

Index ....................................................................... 293

Part I

Introducing
Mindfulness

18

Part I: Introducing Mindfulness


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