Mindfulness
| Otros Autores: | |
|---|---|
| Formato: | Libro electrónico |
| Idioma: | Inglés |
| Publicado: |
Hoboken, New Jersey :
John Wiley & Sons, Incorporated
[2020]
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| Edición: | Third edition |
| Colección: | --For dummies
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| Materias: | |
| Ver en Biblioteca Universitat Ramon Llull: | https://discovery.url.edu/permalink/34CSUC_URL/1im36ta/alma991009630821606719 |
Tabla de Contenidos:
- Intro
- Title Page
- Copyright Page
- Table of Contents
- Introduction
- About This Book
- Foolish Assumptions
- Icons Used in This Book
- Beyond the Book
- Cheat Sheet
- Guided mindfulness
- Where to Go from Here
- Part 1 Getting Started with Mindfulness
- Chapter 1 Discovering Mindfulness
- Understanding the Meaning of Mindfulness
- Looking at Mindfulness Meditation
- Using Mindfulness to Help You
- Allowing space to heal
- Enjoying greater relaxation
- Improving focus and feeling happier
- Developing greater wisdom
- Discovering your true self
- Starting the Mindfulness Adventure
- Beginning the voyage
- Overcoming challenges
- Exploring the journey of a lifetime
- Chapter 2 Enjoying the Benefits of Mindfulness
- Relaxing the Body
- Getting back in touch
- Boosting your immune system
- Reducing pain
- Slowing down the ageing process
- Calming the Mind
- Listening to your thoughts
- Making better decisions
- Coming to your senses
- Creating an attentive mind
- Soothing Your Emotions
- Understanding your emotions
- Managing feelings differently
- Uplifting Your Spirit
- Knowing Thyself: Discovering Your Observer Self
- Part 2 Preparing the Ground for Mindful Living
- Chapter 3 Making Mindfulness a Daily Habit
- Discovering the Secret to Change
- Designing your life for mindfulness
- Starting small: The secret to creating new habits
- Being playful with your new habit
- Watering the seeds of your mindful habits
- Scattering seeds of mindfulness throughout the day
- Exploring Your Intentions
- Clarifying intention in mindfulness
- Finding what you're looking for
- Developing a vision
- Practising mindfulness for everyone's benefit
- Preparing Yourself for Mindfulness
- Looking beyond problem-solving
- Dealing with resistance to practise
- Chapter 4 Growing Healthy Attitudes.
- Knowing How Attitude Affects Outcome
- Discovering Your Attitudes to Mindfulness
- Developing Helpful Attitudes
- Understanding acceptance
- Discovering patience
- Seeing afresh
- Finding trust
- Cultivating curiosity
- Letting go
- Developing kindness
- Appreciating 'Heartfulness'
- Developing an Attitude of Gratitude
- Letting go through forgiveness
- Tackling Unhelpful Attitudes
- Avoiding quick-fix solutions
- Overcoming perfectionism
- Finding out from failure
- Chapter 5 Humans Being Versus Humans Doing
- Delving into the Doing Mode of Mind
- Embracing the Being Mode of Mind
- Combining Being and Doing
- Overcoming Obsessive Doing: Distinguishing Wants from Needs
- Being in the Zone: The Psychology of Flow
- Understanding the factors of mindful flow
- Discovering your flow experiences
- Encouraging a Being Mode of Mind
- Dealing with emotions using being mode
- Finding time to just be
- Living in the moment
- Part 3 Practising Mindfulness
- Chapter 6 Getting Into Formal Mindfulness Meditation Practise
- Preparing Your Body and Mind for Mindfulness Meditation
- Savouring Mindful Eating Meditation
- Calming with Mindful Breathing Meditation
- Engaging in Mindful Movement
- Trying Out the Body Scan Meditation
- Practising the body scan
- Appreciating the benefits of the body scan meditation
- Overcoming body scan obstacles
- Enjoying Sitting Meditation
- Finding a posture that's right for you
- Practising sitting meditation
- Overcoming sitting meditation obstacles
- Stepping Out with Walking Meditations
- Examining your walking habits
- Practising formal walking meditation
- Trying alternative walking meditations
- Overcoming walking meditation obstacles
- Generating Compassion: Metta Meditations
- Practising loving kindness meditation
- Overcoming metta meditation obstacles.
- Chapter 7 Using Mindfulness for Yourself and Others
- Using a Mini Mindful Exercise
- Introducing the breathing space
- Practising the breathing space
- Using the breathing space between activities
- Using Mindfulness to Look After Yourself
- Exercising mindfully
- Preparing for sleep with mindfulness
- Looking at a mindful work-life balance
- Using Mindfulness in Relationships
- Starting with your relationship with yourself
- Dealing with arguments in romantic relationships: A mindful way to greater peace
- Engaging in deep listening
- Being aware of expectations
- Looking into the mirror of relationships
- Working with your emotions
- Seeing everyone as your teacher
- Chapter 8 Using Mindfulness in Your Daily Life
- Using Mindfulness at Work
- Beginning the day mindfully
- Dropping in with mini meditations
- Going from reacting to responding
- Solving problems creatively
- Practising mindful working
- Trying single-tasking: Discovering the multi-tasking myth
- Finishing by letting go
- Using Mindfulness on the Move
- Walking mindfully
- Driving mindfully
- Travelling mindfully on public transport
- Using Mindfulness in the Home
- Waking up mindfully
- Doing everyday tasks with awareness
- Second hunger: Overcoming problem eating
- Living Mindfully in the Digital Age
- Assessing your level of addiction to technology
- Using mindfulness to get back in control
- Using technology to enhance mindful awareness
- Chapter 9 Establishing Your Own Mindfulness Routine
- Trying an Evidence-Based Mindfulness Course
- Week One: Understanding automatic pilot
- Week Two: Dealing with barriers
- Week Three: Being mindful in movement
- Week Four: Staying present
- Week Five: Embracing acceptance
- Week Six: Realising that thoughts are just thoughts
- Week Seven: Taking care of yourself.
- Week Eight: Reflection and change
- Choosing What to Practise for Quick Stress Reduction
- Going Even Deeper
- Discovering the value of silence
- Setting aside a day for mindfulness
- Joining a group
- Finding an appropriate retreat
- Chapter 10 Dealing with Setbacks and Transcending Distractions
- Getting the Most Out of Meditation
- Making time
- Rising above boredom and restlessness
- Staying awake during mindful meditation
- Finding a focus
- Re-charging enthusiasm
- Dealing with Common Distractions
- Handling unusual experiences
- Learning to relax
- Developing patience
- Learning from Negative Experiences
- Dealing with physical discomfort
- Getting over difficult emotions
- Accepting your progress
- Going beyond unhelpful thoughts
- Finding a Personal Path
- Approaching difficulties with kindness
- Understanding why you're bothering
- Realising that setbacks are inevitable
- Setting realistic expectations
- Part 4 Reaping the Rewards of Mindfulness
- Chapter 11 Discovering Greater Happiness
- Discovering the Way to Happiness
- Happiness requires effort and skill
- Exploring your ideas about happiness
- Challenging assumptions about happiness
- Applying Mindfulness with Positive Psychology
- Understanding the three ways to happiness
- Using your personal strengths mindfully
- Writing a gratitude journal
- Savouring the moment
- Helping others mindfully
- Generating Positive Emotions with Mindfulness
- Breathing and smiling
- Mindful laughter
- Releasing Your Creativity
- Exploring creativity
- Creating conditions for originality
- Chapter 12 Reducing Stress, Anger and Fatigue
- Using Mindfulness to Reduce Stress
- Understanding your stress
- Noticing the early signs of stress
- Assessing your stress
- Moving from reacting to responding to stress
- Breathing with your stress.
- Using your mind to manage stress
- Cooling Down Your Anger
- Understanding anger
- Coping when the fire rises up
- Reducing Fatigue
- Assessing your energy levels
- Discovering energy drainers
- Finding what uplifts you
- Using meditations to rise and sparkle
- Chapter 13 Using Mindfulness to Combat Anxiety, Depression and Addiction
- Exploring Acceptance and Commitment Therapy
- All human minds suffer - it's natural
- Six core skills of ACT
- Doing ACT exercises
- Dealing Mindfully with Depression
- Understanding depression
- Understanding why depression recurs
- Using mindfulness to change your relationship to low mood
- Discovering Mindfulness-Based Cognitive Therapy (MBCT)
- Pleasant and Unpleasant Experiences
- Interpreting thoughts and feelings
- Combating automatic thoughts
- Alternative viewpoints
- De-centring from difficult thoughts
- Listing your activities
- Making wise choices
- Using a depression warning system
- Calming Anxiety: Let It Be
- Feel the fear . . . and make friends with it
- Using mindfulness to cope with anxiety
- Being with anxious feelings
- Overcoming Addiction
- Understanding a mindful approach to addiction
- Discovering urge surfing: The mindful key to unlocking addiction
- Managing relapse: Discovering the surprising secret for success
- Chapter 14 Getting Physical: Healing the Body
- Contemplating Wholeness: Healing from Within
- Seeing the Connection between Mind and Body
- Accepting Your Limits
- Rising above Your Illness
- Using Mindfulness to Accept Pain
- Knowing the difference between pain and suffering
- Working with pain
- Using Mindfulness during Ill Health
- Aiding the healing process
- Chapter 15 Sharing Mindfulness with Children
- Children and Mindfulness: A Natural Combination
- Teaching Mindfulness to Children
- Setting an example
- Taking baby steps.
- Playing Mindfulness Games and Exercises.
