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• Cover
• Introduction
• About This Book
• Foolish Assumptions
• Icons Used in This Book
• Beyond the Book
• Where to Go from Here
• Part I: Understanding Depression and Befriending Your Life
• Chapter 1: Your Journey to Wellbeing
• Befriending the Black Dog of Depression
• You Are Not Alone – One in Four Have Depression
• Anxiety and Depression – Always on the Same Bus
• Healing Is Possible – But It Takes Time
• Finding Inner Peace through Mindfulness
• Chapter 2: Understanding the Anatomy of Depression
• Understanding Depression – A Balanced View
• How Bad Is It? Severity, Intensity and Frequency
• What Type of Depression Do I Have?
• Making Sense of My Symptoms – Self-CheckList
• Exploring Your Own Experience
• A Word of Caution – Extra Support
• One Thing You Can Do to Continue Healing
• Part II: A Journey into Healing with Mindfulness
• Chapter 3: You Really Can Heal and Recover!
• Healing and Recovering from Depression
• Scientific Evidence for Using Mindfulness for Depression
• Neuroplasticiy – We Can Change Our Brain
• Regaining Perspective
• What Is Mindful Healing?
• Exploring Some Barriers to Healing
• Chapter 4: Understanding Mindfulness
• Developing the Willingness to Learn a New Way of Being
• Defining Mindfulness in a Practical Way
• Responding Rather than Reacting Habitually
• Putting Mindfulness into Practice – The ABC technique
• Mindfulness: Simple, But Not Easy
• The Benefits of Being Patient and Tolerant
• Chapter 5: Exploring Our Mental and Emotional Landscape
• The Idea of Responsibility: Being Able to Respond
• Mindfulness Based Cognitive Therapy
• Using CBT Language: The Basics
• Cultivating the Compassionate Observer
• What Is It All About?
• Chapter 6: Understanding the Rhythms and Qualities of the Mind
• Mindlessness – Being Lost on Autopilot
• Getting Back into the Captain’s Chair
• Decoding the Layers of Experience
• Yesterday Is History, Tomorrow Is a Mystery, But Today Is a Gift
• First and Second Arrow – Pain Is Inevitable, Suffering Is Optional
• Thoughts Are Just Thoughts – They Are Not You
• Chapter 7: Reconnecting with the Heart of Self-Compassion
• Exploring the Nature of Self-Compassion
• Exploring Compassion and Self-compassion
• The Three Musketeers: Self-esteem, Self-confidence and Self-compassion
• Working with Resistance and Difficult Emotions Mindfully
• Trying a Self-Compassion Meditation
• Part III: Living Mindfully and Connecting with Happiness
• Chapter 8: Five-Minute Mindfulness Practices
• Discovering Your Own Way
• Things to Consider before Doing a Mindfulness Exercise
• Three Types of Posture: Sitting, Lying and Standing
• Five-Minute Breath Meditation
• Five-Minute Mood Enhancer Meditation
• Five-Minute Music Enjoyment Meditation
• Chapter 9: Discovering the Blessing within Depression
• Making Pearls: Gaining Strength from Your Depression
• Moving beyond Depression Is Possible
• Moving beyond Depression: The Four Pillars of Happiness
• Understanding That the Power Is in the Now
• Chapter 10: Living Mindfully Every Day
• The Joy of Going against the Grain
• Nine Mindful Attitudes: The Protectors of Happiness
• Happiness Embraces Unhappiness
• It’s a Bad Day, Not a Bad Life
• Chapter 11: Taking the Next Step
• Remembering You Don’t Need to Do It Alone
• Considering a Mindfulness Course
• Taking a Mindful Approach to Antidepressant Medication
• Trying Out Natural Healing Methods
• When Not to Use Mindfulness in Depression – Contraindications
• When to Seek Emergency Help – A Note on Suicidal Thoughts
• Part IV: The Part of Tens
• Chapter 12: Ten Tips for Preventing Relapse and Staying Well
• Take Time to Care for Yourself
• Develop a Regular Mindfulness Practice
• Have a Crisis Plan: Hope for the Best, Prepare for the Worst
• Consider Community Involvement
• List Your Triggers and Possible Ways to Manage Them
• Do Some Mindful Exercise
• Be Mindful of Your Thoughts
• Support Yourself with Music and Creativity
• Know and Respect Your Limits
• Planning Your Day and Having a Routine
• Chapter 13: Ten Tips for Getting the Most Out of Mindfulness
• Once a Day Do an Activity Mindfully
• Think and Reflect on Mindfulness as Often as You Can
• Do the Practice – A Little Practice Is Better Than None
• Get Used to Nurturing Yourself
• Remind Yourself That You Have a Choice – You Can Be Mindless or Mindful
• Go Slowly and Gently
• Recognise Your Own Progress
• Attend Mindfulness Practice Groups
• Talk about and Share Mindfulness with Others Skilfully
• Be Flexible
• About the Author
• Cheat Sheet
• Connect with Dummies
• End User License Agreement