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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 1: Getting Started with Mindfulness
• Chapter 1: Discovering Mindfulness
• Understanding the Meaning of Mindfulness
• Looking at Mindfulness Meditation
• Using Mindfulness to Help You
• Starting the Mindfulness Adventure
• Chapter 2: Enjoying the Benefits of Mindfulness
• Relaxing the Body
• Calming the Mind
• Soothing Your Emotions
• 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
• Exploring Your Intentions
• Preparing Yourself for Mindfulness
• Chapter 4: Growing Healthy Attitudes
• Knowing How Attitude Affects Outcome
• Discovering Your Attitudes to Mindfulness
• Developing Helpful Attitudes
• Appreciating ‘Heartfulness’
• Developing an Attitude of Gratitude
• Tackling Unhelpful Attitudes
• 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
• Encouraging a Being Mode of Mind
• 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
• Enjoying Sitting Meditation
• Stepping Out with Walking Meditations
• Generating Compassion: Metta Meditations
• Chapter 7: Using Mindfulness for Yourself and Others
• Using a Mini Mindful Exercise
• Using Mindfulness to Look After Yourself
• Using Mindfulness in Relationships
• Chapter 8: Using Mindfulness in Your Daily Life
• Using Mindfulness at Work
• Using Mindfulness on the Move
• Using Mindfulness in the Home
• Living Mindfully in the Digital Age
• Chapter 9: Establishing Your Own Mindfulness Routine
• Trying an Evidence-Based Mindfulness Course
• Choosing What to Practise for Quick Stress Reduction
• Going Even Deeper
• Chapter 10: Dealing with Setbacks and Transcending Distractions
• Getting the Most Out of Meditation
• Dealing with Common Distractions
• Learning from Negative Experiences
• Finding a Personal Path
• Part 4: Reaping the Rewards of Mindfulness
• Chapter 11: Discovering Greater Happiness
• Discovering the Way to Happiness
• Applying Mindfulness with Positive Psychology
• Generating Positive Emotions with Mindfulness
• Releasing Your Creativity
• Chapter 12: Reducing Stress, Anger and Fatigue
• Using Mindfulness to Reduce Stress
• Cooling Down Your Anger
• Reducing Fatigue
• Chapter 13: Using Mindfulness to Combat Anxiety, Depression and Addiction
• Exploring Acceptance and Commitment Therapy
• Dealing Mindfully with Depression
• Discovering Mindfulness-Based Cognitive Therapy (MBCT)
• Pleasant and Unpleasant Experiences
• Calming Anxiety: Let It Be
• Overcoming Addiction
• 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
• Using Mindfulness during Ill Health
• Chapter 15: Sharing Mindfulness with Children
• Children and Mindfulness: A Natural Combination
• Teaching Mindfulness to Children
• Playing Mindfulness Games and Exercises
• Supporting Teens with Mindfulness
• Mindful Parenting
• Part 5: The Part of Tens
• Chapter 16: Ten Top Tips for Mindful Living
• Spending Some Quiet Time Every Day
• Connect with People
• Enjoy the Beauty of Nature
• Change Your Daily Routine
• See the Wonder of the Present Moment
• Listen to Unpleasant Emotions
• Remember That Thoughts Are Just Thoughts
• Be Grateful Every Day
• Use Technology Mindfully
• Breathe and Smile!
• Chapter 17: Ten Ways Mindfulness Can Really Help You
• Training the Brain
• Improving Relationships
• Boosting Creativity
• Reducing Depression
• Reducing Chronic Pain
• Giving Deeper Meaning to Life
• Managing Stress and Anxiety
• Dealing with Addiction
• Regulating Eating Habits
• Increasing Your Happiness
• Chapter 18: Ten Mindfulness Myths to Expose
• Mindfulness Is All about the Mind
• Mindfulness Isn’t for Restless People
• Mindfulness Is Positive Thinking
• Mindfulness Is Only for Buddhists
• Mindfulness Is Only for Tough Times
• Mindfulness Is a Set of Techniques
• Mindfulness Isn’t for Me
• Mindfulness Meditation Is Relaxation
• Mindfulness Can Be Used Instead of Therapy or Medicine
• Mindfulness Is Complicated and Boring
• Chapter 19: Ten Paths to Further Study
• Websites
• Books, Magazines and Films
• Retreats
• Index
• About the Author
• Advertisement Page
• Connect with Dummies
• End User License Agreement