Mindfulness in Eight Weeks. Michael Chaskalson

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СКАЧАТЬ 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. John Teasdale Co-Author: Mindfulness-Based Cognitive Therapy for Depression

      As we campaign in Parliament and in government to raise awareness of the benefits of mindfulness training more generally, I hope this new book will open many more eyes to the great benefits that are so readily available with mindfulness practice

      Chris Ruane MP

       Introduction

       Mindfulness Is Everywhere

      When I first started practising mindfulness in the UK back in the 1970s, very few people outside of Asia had heard of it. Now it’s everywhere. TIME Magazine devoted a recent cover to it, US congressmen and British Members of Parliament are vocal about its benefits, public courses abound, there are widely respected programmes available for schoolchildren and young adults, the US Marines are building it into their training, top corporations offer training in it to their employees, scientists study its effects (there are around 40 peer-reviewed scientific papers on the theme published every month) and NICE, the UK’s National Institute for Health and Clinical Excellence that advises the UK National Health Service on appropriate treatments, recommends an eight-week mindfulness course as a front-line intervention for certain conditions.

      Almost every week another mainstream publication, a magazine or newspaper, carries an article that speaks of the popularity of mindfulness and its apparent benefits, and there seems to be an unending stream of books about it.

      So Why Another Book?

      Because it’s one thing just to read about mindfulness and quite another thing to practise it. The aim of this book is to support you in its actual practice. You can use the book as a do-it-yourself manual for learning mindfulness in a structured way or you can use it to supplement the teaching on a teacher-led eight-week mindfulness programme. You can also use it simply to find out more about the approach and to try some of the ideas and practices for yourself.

      The book is built around an eight-week mindfulness course that is a combination of the two most popular and widely researched mindfulness approaches – Mindfulness-Based Stress Reduction (MBSR) and Mindfulness-Based Cognitive Therapy (MBCT). However you use this book, you will get the most from it by actually trying out some of the mindfulness practices taught here over a period of time.

      My intention is for this book to be practical and – as much as possible in this medium – experiential. Although I will refer from time to time to the considerable СКАЧАТЬ