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Full Description
This book presents a practical, step-by-step approach for establishing your own mindfulness practice.
The practice of mindfulness has received increasing attention and recognition in recent years as a simple, important, and effective means for maintaining physical and emotional health and well-being. Mindfulness involves focusing your attention on immediate present experiences with a compassionate, nonjudgmental attitude.
In 25 Lessons in Mindfulness, you will learn to be mindful of your breath, sounds, sights, tastes, movements, physical sensations, thoughts, and feelings as you maintain a compassionate attitude toward yourself and others. With sustained attention, you will develop the ability to respond to life's experiences with calmness and acceptance, even the difficult experiences that we cannot control.
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.
This book is essential reading for everyone who wants to begin or expand their own mindfulness practice.
Contents
Acknowledgments
Introduction
I. Why be Mindful, and How?
Mindfulness and Science
Buddha, Mindfulness, Stress, and Relaxation
Building a Mindfulness Practice Using This Book
II. Cultivating Attention
Mindful Breathing
Distinguishing Thoughts From Awareness
Body Scan
Progressive Muscle Relaxation
Mindful Standing and Walking
Mindful Movements and Yoga
Mindful Eating
Mindful Listening to Sounds
Mindful Silence
Mindful Seeing
Mindful Interactions
Mindful Consumption
Abdominal Breathing
Three-Part Breath
Rhythmic Breathing
Alternate Nostril Breathing
Cleansing Breath
III. Cultivating Compassion
The RAIN Approach
Application of RAIN to Fear and Anger
Cultivating Positive States
Beholding
Loving-Kindness
Giving and Receiving (Tonglen)
Forgiveness
Bring It All Together: A Mindful Day
Concluding Remarks
Additional Resources
References
Index
About the Author
