Mindfulness in Eight Weeks: The revolutionary 8 week plan to clear your mind and calm your life. Michael Chaskalson

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СКАЧАТЬ Box 2: Instructions for Walking Meditation

       Box 3: What Is Stress?

       Box 4: Mindfulness of the Breath and Body

       Box 5: Mindfulness of Sounds and Thoughts

       Box 6: Choiceless Awareness

       Box 7: The Neurophysiology of Stress

       Box 8: Stream 1 Home Practice for Week Four

       Box 9: Stream 2 Home Practice for Week Four

       Week Five: Letting Things Be

       Box 1: Another Way of Being with What Is Difficult

       Box 2: The Guest House

       Box 3: ‘Sitting with the Difficult’ Meditation

       Box 4: Relating to Aversion

       Box 5: Using the Three-Step Breathing Space to Cope with Difficulties

       Box 6: Stream 1 Home Practice for Week Five

       Box 7: Stream 2 Home Practice for Week Five

       Week Six: Recognising Thoughts and Emotions as Mental Events

       Box 1: Mindfulness and Mental Proliferation

       Box 2: Mindfully Relating to Thoughts

       Box 3: The Cookie Thief: A Parable

       Box 4: So Why Don’t Zebras Get Ulcers?

       Box 5: Unhelpful Patterns of Thought

       Box 6: Using the Breathing Space to Work with Thoughts

       Box 7: Stream 1 Home Practice for Week Six

       Box 8: Stream 2 Home Practice for Week Six

       Week Seven: Taking Good Care of Yourself

       Box 1: What If There Is No Need to Change?

       Box 2: Stress – and Its Effect on Kindness and Compassion

       Box 3: Mindfulness and Compassion

       Box 4: Stress Indicators and Action Strategies

       Box 5: Nourishing and Depleting Activities

       Box 6: Stream 1 Home Practice for Week Seven

       Box 7: Stream 2 Home Practice for Week Seven

       Week Eight: Living Mindfully

       Box 1: 21 Ways to Stay Mindful at Work

       Further Resources

       Further Reading

       Notes

       List of Searchable Terms

       List of Audio Files

       About the Author

       Acknowledgements

       Permissions

       About the Publisher

       Praise for Mindfulness in 8 Weeks

      This book is a real joy ... Michael has laid it out clearly, succinctly and approachably. It’s a wonderful mix of clear, practical guidance and sound scientific evidence. Read this book, follow and practise the guidance, and enjoy the fruits!

      Rebecca Crane, Director, Centre for Mindfulness Research and Practice, Bangor University

      Before I met Michael I thought I knew all there was to know about my thoughts. I was wrong.

      Eight weeks on I knew a feeling of space and calm. The internal chatter of my mind was there but not so demanding or noisy. Instead, I was just enjoying a new sense of seeing the world as it is rather than as the setting for my own thoughts.

      David Sillito, Media and Arts Correspondent, BBC

      This book provides a highly accessible way for people to learn mindfulness, experience its potential to relieve suffering, and cultivate joy, compassion and wisdom.

      Willem Kuyken, Professor of Clinical Psychology, Exeter University

      Mindfulness in Eight Weeks is a clear, practical and wise companion as you embark on the journey of transformation outlined in the book’s programme. With its balance of scientific knowledge, detailed meditation instructions and tips on how to bring mindfulness into daily life, it is indeed a trustworthy and accessible manual as, step by step, you change your mind and change your life.

      Vidyamala Burch, Author and co-founder of Breathworks CIC

      A great book for both novices and those familiar with mindfulness practice – I highly recommend it.

      Mark Williams Co-Author of the bestselling Mindfulness: A practical guide to peace in a frantic world

      The ideas and practices discussed here truly change lives.

      Dr. СКАЧАТЬ