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• Cover
• Foreword
• Introduction
• About This Book
• Foolish Assumptions
• Icons Used in This Book
• Beyond the Book
• Where to Go from Here
• Part 1: Getting Started with Meditation
• Chapter 1: Embarking on Your Meditation Journey
• Getting an Overview of How the Journey Unfolds
• Developing and Directing Awareness: The Key to Meditation
• Making Meditation Your Own
• Chapter 2: Why Meditate?
• How Life Drives You — to Meditate
• How to Survive the 21st Century — with Meditation
• A Dozen More Great Reasons to Meditate
• Chapter 3: Zen and Now: Where Meditation Comes From
• Making the Indian Connection
• To the Roof of the World — and Beyond
• From the Middle East to the Rest of the West
• The Americanization of Meditation
• The Latest Developments in Meditation
• Chapter 4: Your Brain on Meditation and How It Impacts Your Life
• Tracing the Origins of Meditation Research
• Mapping the Meditative Brain
• Part 2: Beginning Your Meditation Practice
• Chapter 5: Laying the Foundation: Motivation, Attitude, and Beginner’s Mind
• Beginning (and Ending) with Beginner’s Mind
• Exploring What Motivates You to Meditate
• Living in Harmony with Your Meditation
• Chapter 6: How Your Mind Stresses You Out and What You Can Do about It
• Taking a Tour of Your Inner Terrain
• The Bad News: How Your Mind Stresses You Out
• The Good News: How Meditation Relieves Suffering and Stress
• Chapter 7: Mindfulness Meditation: Awareness of the Here and Now
• Turning Your Attention Inward
• Relaxing Your Body
• Developing Mindfulness
• Training Your Puppy: Reining In Your Wandering Mind
• Chapter 8: Preparing Your Body for Meditation
• Putting a Snake into a Stick of Bamboo — or the Subtle Art of Sitting Still
• How to Sit Up Straight — and Live to Tell About It
• Chapter 9: Where to Sit, What to Wear, and Other Practical Stuff
• What to Wear: Choosing Comfort over Fashion
• When to Meditate: Any Time’s the Right Time
• How Long to Meditate: From Quickies to the Long Haul
• What to Eat and Drink — and Avoid — before You Meditate
• Where to Meditate: Creating Sacred Space
• Chapter 10: Just Doing It: Discipline, Effort, and Letting Go
• Discipline Just Means “Again and Again”
• The Right Kind of Effort: Not Too Tight or Too Loose
• Knowing How to Let Go and What to Let Go Of
• Chapter 11: Opening Your Heart with Love and Compassion
• How Your Heart Closes — and How You Can Open It Again
• Generating Love for Yourself and Others
• Transforming Suffering with Compassion
• Part 3: Troubleshooting and Fine-Tuning Your Practice
• Chapter 12: Meditating with Challenging Emotions and Habitual Patterns
• Making Friends with Your Experience
• Meditating with Challenging Emotions
• Unraveling Habitual Patterns with Awareness
• Setting Patterns Aside — for Now
• When Meditation May Not Be Right for You Now
• Choosing a Therapist to Help with Your Patterns
• Chapter 13: Troubleshooting Common Roadblocks and Side Effects
• Navigating the Roadblocks on Your Meditative Journey
• Enjoying the Side Effects of Meditation without Getting Sidetracked
• Chapter 14: Developing a Practice That Works for You
• Fitting the Puzzle Pieces Together
• Whenever Two or More of You: Meditating with Others
• Part 4: Meditation in Action
• Chapter 15: Cultivating Spirituality
• What Does Spirituality Mean, Anyway?
• The Path of Devotion: In Search of Union
• The Path of Insight: Discovering Who You Are
• How to Find a Teacher — and Why You May Want to Bother
• Chapter 16: Don’t Worry, Be Happy — with Meditation
• Checking Out the Hallmarks of Genuine Happiness
• Studying Up on the Art and Science of Happiness
• Finding True Happiness with Meditation
• Chapter 17: Meditating in Everyday Life
• Being at Peace with Every Step: Extending Meditation in Action
• The Family That Meditates Together: Partners, Children, and Other Loved Ones
• Chapter 18: Using Meditation for Healing and Performance Enhancement
• Meditation Has the Power to Help Heal Your Body, Too
• Meditation Can Enhance Your Performance at Work and Play
• Part 5: The Part of Tens
• Chapter 19: Ten Commonly Asked Questions about Meditation
• Will Meditation Make Me Too Relaxed or Spaced Out to Succeed at Work or School?
• How Can I Find the Time to Meditate in My Busy Schedule?
• Can I Meditate in a Chair or Lying Down Instead of Cross-Legged on the Floor?
• What Should I Do about the Restlessness or Discomfort I Experience While Meditating?
• What Should I Do If I Keep Falling Asleep While I Meditate?
• How Do I Know If I’m Meditating the Right Way?
• Can I Meditate While I’m Driving My Car or Sitting at My Computer?
• Do I Have to Give Up My Religious Beliefs to Meditate?
• What Should I Do If My Loved Ones Don’t Support My Meditation Practice?
• Can Meditation Really Improve My Health?
• Chapter 20: Ten Favorite All-Purpose Meditations
• Practicing Relaxation
• Following Your Breath
• Walking Meditation
• Mindful Eating
• Cultivating Lovingkindness
• Softening Your Belly
• Healing with Light
• Grounding into the Earth
• Practicing a Half Smile
• Peaceful Place
• Part 6: Appendixes
• Appendix A: Meditation Resources
• Organizations and Centers
• Websites
• Books
• Appendix B: About the Audio Tracks
• How to Access the Audio Tracks
• What You’ll Find on Dummies.com
• About the Author
• Advertisement Page
• Connect with Dummies
• End User License Agreement