- ホーム
- > 洋書
- > 英文書
- > Psychology
Full Description
Provides practical guidance for mental resilience and flourishing
Mindfulness-integrated Cognitive Behavior Therapy (MiCBT) has gained significant recognition as an effective approach for addressing depression, stress, anxiety, and emotional difficulties in general. Mindfulness-integrated CBT for Well-being and Personal Growth is an evidence-based guide to integrating mindfulness and cognitive behavioural therapy for personal development and mental well-being. It is a self-help version of a powerful 10-week therapy that has helped tens of thousands to enhance inner calm, boost self-confidence and improve relationships. With the inclusion of new research, more detailed techniques, and expanded practical exercises, this new edition reflects the latest advancements in both mindfulness and psychotherapy.
Leading experts in the field offer a structured yet adaptable pathway for individuals seeking self-improvement, as well as professionals guiding clients through MiCBT. The book delivers step-by-step instructions for each phase of the programme, supported by research insights, audio-guided meditations, and new case studies and success stories illustrating real-world application of MiCBT principles. Enhancements in the second edition include the latest research supporting MiCBT, a deeper exploration of neurobiological mechanisms, refined explanations of mindfulness-based exposure techniques, and an in-depth discussion on ethical awareness practices.
A Proven Transformative 10-Week Guide to Cultivate Inner-Calm, Boost Self-Confidence and Improve Relationships
Addresses contemporary concerns about mindfulness, such as the potential for reactivating traumatic memories, with evidence-based solutions
Incorporates the latest research on mindfulness and neurobiology, providing a scientifically grounded approach to MiCBT
Integrates an updated companion website with additional MP3 audio instructions for guided mindfulness meditations and emotion-regulation exercises
Introduces the MiCBT Guide phone app with audio instructions, practice tracking, and reminders for easier adherence
With chapters aligned with the weekly structure of the MiCBT programme, making implementation more intuitive, Mindfulness-integrated CBT for Well-being and Personal Growth, Second Edition, is ideal for mental health professionals, psychologists, therapists, and counsellors seeking to incorporate a powerful transdiagnostic mindfulness-based intervention into their practice. Refined over the course of two decades and consistently demonstrating amazing outcomes, this approcah is also valuable for individuals interested in structured self-improvement. It is a valuable resource for courses in clinical psychology, cognitive behavioural therapy, mindfulness-based interventions, and psychotherapy training.
Contents
About the Authors xi
Preface xiii
Acknowledgments xv
Disclaimer xvii
Introduction 1
Stage 1 Personal Stage 9
1 Week 1: Establishing Self- Care and Committing to Change 11
Practice Background and Rationale 11
Three Ways of Learning During the MiCBT Program 11
Inheritance and Maintenance of Unhappiness 15
Impermanence: The Trigger for Suffering 15
The Three Unwholesome Cravings and How They Reinforce Suffering 18
Unawareness: Maintaining Factor for Suffering 23
Identifying with Experience and Creating a Sense of Self 23
Rationale for the Practice of Mindfulness 26
Training Mindfulness Skills 27
Commitment to Self- Care Agreement 27
Readiness for Change 29
Accessing the Tools 30
Progressive Muscle Relaxation 34
Integrating Skills in Daily Life 37
Mindfulness of the Body 38
This Week's Practice 39
Frequently Asked Questions 40
Proceeding with the Next Chapter 43
References 43
2 Week 2: Regulating Attention and Gaining More Control of Your Mind 45
Practice Background and Rationale 45
Definition and Purpose of Mindfulness 45
Neurologically Wired to Think 48
Three Internal Causes of Intrusive Thoughts 50
Co- emergence in Dreams 54
Training Mindfulness Skills 55
Practice Set- Up 56
Mindfulness of Breath 58
Integrating Skills in Daily Life 69
Right Effort 69
This Week's Practice 73
Frequently Asked Questions 74
References 82
3 Week 3: Understanding and Regulating Emotions 85
Practice Background and Rationale 85
Understanding the Mechanisms of Mind and Behavior 85
The Co- emergence Model of Reinforcement 86
The Role of Mindfulness 101
Training Mindfulness Skills 103
Checking Your Readiness 103
Unilateral Body Scanning 104
Equanimity: Your Power Within 111
Definition of Equanimity 111
Integrating Skills in Daily Life 115
Cultivating Interoceptive Awareness 115
This Week's Practice 116
Frequently Asked Questions 119
References 126
4 Week 4: Applying Mindfulness Skills in Daily Life 133
Practice Background and Rationale 133
Integrating the Wisdom of Impermanence Through Body Scanning 133
Working Skillfully with Craving 134
Body Sensations and Trauma 138
Wisdom in Your Practice 142
Training Mindfulness Skills 142
Checking Your Readiness 142
Unilateral Body Scanning in Silence with Strong Determination 144
Integrating Skills in Daily Life 149
Cultivating Equanimity Toward Sensations 149
This Week's Practice 158
Frequently Asked Questions 163
References 170
Stage 2 Exposure Stage 173
5 Week 5: Regulating Behavior to Overcome Avoidance 175
Practice Background and Rationale 175
Decreasing Avoidance and Freeing Yourself to Act 175
Training Mindfulness Skills 179
Checking Your Readiness 179
Symmetrical Scanning 180
Integrating Skills in Daily Life 182
Magnifying Equanimity through Exposure 182
This Week's Practice 192
Frequently Asked Questions 197
References 202
6 Week 6: Improving Self- Confidence 203
Practice Background and Rationale 203
Noticing Causes and Effects 204
Training Mindfulness Skills 206
Checking Your Readiness 206
Partial Sweeping 207
Integrating Skills in Daily Life 210
Applied Practice 210
Bipolar and In Vivo Exposure 211
Measuring Progress with Desensitization 213
This Week's Practice 215
Frequently Asked Questions 216
References 224
Stage 3 Interpersonal Stage 225
7 Week 7: Improving Relationships with Interpersonal Mindfulness 227
Practice Background and Rationale 227
Developing Interpersonal Mindfulness 227
Training Mindfulness Skills 230
Checking Your Readiness 230
Sweeping En Masse 231
Integrating Skills in Daily Life 239
Experiential Ownership 239
This Week's Practice 246
Frequently Asked Questions 249
References 252
8 Week 8: Improving Relationships with Mindful Communication 255
Practice Background and Rationale 255
Schemas in the Body: Somatic Markers of Beliefs 255
Accessing Core Schemas with Transversal Scanning 256
Training Mindfulness Skills 258
Checking Your Readiness 258
Transversal Scanning 259
Integrating Skills in Daily Life 260
Mindful Assertiveness 260
Seven Assertive Statements 264
This Week's Practice 273
Frequently Asked Questions 274
References 278
Stage 4 Compassion Stage 281
9 Week 9: Cultivating Compassion and Connectedness with Others 283
Practice Background and Rationale 283
Connecting and Feeling Connected to Others 283
Training Mindfulness Skills 287
Checking Your Readiness 287
Sweeping in Depth 288
Loving- Kindness Meditation 290
Integrating Skills in Daily Life 301
Ethical Conduct as an Expression of Compassion 301
This Week's Practice 312
Frequently Asked Questions 314
References 321
Shaping Your Future 325
10 Week 10: Maintaining Well- Being and Personal Growth 327
Practice Background and Rationale 327
Measuring Progress 328
Facing Change Productively 334
Training Mindfulness Skills 336
Maintenance Practice 336
Integrating Skills in Daily Life 341
10 Maturing Factors of Personal Growth 341
Shaping a Bright Future 348
Practice Going Forward 350
Concluding Comments 350
References 352
Index 355
