Mindfulness in Eight Weeks. Michael Chaskalson

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Название Mindfulness in Eight Weeks
Автор произведения Michael Chaskalson
Жанр Здоровье
Серия
Издательство Здоровье
Год выпуска 0
isbn 9780007591442



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       Copyright

      HarperThorsons

      An imprint of HarperCollinsPublishers 77-85 Fulham Palace Road, Hammersmith, London W6 8JB

       www.harpercollins.co.uk

      This edition published by HarperThorsons 2014

      Text © Michael Chaskalson 2014

      Illustrations © Nicolette Caven

      Cover photograph © Flint/Corbis

      A catalogue record of this book is available from the British Library

      While every effort has been made to trace the owners of copyright material reproduced herein and secure permissions, the publishers would like to apologise for any omissions and will be pleased to incorporate missing acknowledgements in any future edition of this book.

      Michael Chaskalson asserts the moral right to be identified as the author of this work

      All rights reserved under International and Pan-American Copyright Conventions. By payment of the required fees, you have been granted the nonexclusive, non-transferable right to access and read the text of this e-book on screen. No part of this text may be reproduced, transmitted, downloaded, decompiled, reverse engineered, or stored in or introduced into any information storage retrieval system, in any form or by any means, whether electronic or mechanical, now known or hereinafter invented, without the express written permission of HarperCollins e-books.

      Find out about HarperCollins and the environment at www.harpercollins.co.uk/green

      Source ISBN: 9780007591435

      Ebook Edition © SEPTEMBER 2014 ISBN: 9780007591442

      Version 2014-09-04

      Contents

       Cover

       Title Page

      Copyright

      Praise for Mindfulness in 8 Weeks

      Introduction: Mindfulness Is Everywhere

       Box 1: A Small Digression into History

       Box 2: Mindfulness-Based Cognitive Therapy

       Box 3: How Did the Course at the Heart of This Book Come to Be Formulated?

       Box 4: The Effects of Mindfulness Training

       Week One: Automatic Pilot

       Box 1: The Raisin Exercise

       Box 2: Unhelpful Automatic Routines

       Box 3: The Body Scan

       Box 4: If I Had My Life to Live Over

       Box 5: Tips for the Body Scan

       Box 6: Stream 1 Home Practice for Week One

       Box 7: Stream 2 Home Practice for Week One

       Week Two: Mindfulness of the Breath

       Box 1: Postures for Meditation

       Box 2: Mindfulness of Breathing Meditation

       Box 3: Four Key Skills

       Box 4: Mindful Attitudes

       Box 5: Stream 1 Home Practice for Week Two

       Box 6: Stream 2 Home Practice for Week Two

       Box 7: Pleasant-Events Diary

       Week Three: Mindfulness of the Body Moving

       Box 1: The Old Lady and the Fish Basket

       Box 2: Change Takes Time

       Box 3: The Three-Step Breathing Space

       Box 4: The Physical Barometer

       Box 5: Approach and Avoidance

       Box 6: Empathy and Body Awareness

       Box 7: Narrative Mode, Experience Mode

       Box 8: Stream 1 Home Practice for Week Three

       Box 9: Stream 2 Home Practice for Week Three

       Box 10: Unpleasant-Events Diary

       Week Four: Managing Reactions

       Box 1: The Two Arrows

       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