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Mindfulness For Dummies, 2nd Edition

Book Description

Use mindfulness to relax and control anxiety, depression, stress and pain

Whether you're looking to control your depression and anxiety levels, improve concentration and reduce stress, or just want to restore balance in your life, Mindfulness For Dummies, 2nd Edition shows you how to slow down, become aware of what is going on around you and react effectively. Focusing on breathing and other self-control techniques, the practice of mindfulness is scientifically proven to calm jittery nerves and free the mind of distracting thoughts, mental clutter and unrealistic expectations.

With this easy-to-follow guide, you'll discover how to pay attention to the present in order to change the way you think, feel and act. Covering the latest research on the effect of mindfulness on the brain, Mindfulness For Dummies, 2nd Edition shows you how to break free from a downward spiral of negative thought and action, and empowers you to make positive choices that support your well-being.

  • Use mindfulness to reduce stress and anxiety, combat pain and more

  • Receive guidance on incorporating mindfulness into everyday life

  • Establish your own mindfulness routine

  • Access audio downloads of guided meditations

  • Written by a professional mindfulness trainer, and packed with tips to incorporate this practice into your daily life, Mindfulness For Dummies, 2nd Edition shows you how to reap the benefits of a more attentive life.

    Table of Contents

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