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Become More Mindful In A Day For Dummies (1118380479) cover image

Become More Mindful In A Day For Dummies

ISBN: 978-1-118-38047-5
70 pages
January 2012
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Introduction 1

What You Can Do in a Day  1

Foolish Assumptions  2

Icons Used in This Book  2

Chapter 1: Discovering Mindfulness 3

Understanding the Meaning of Mindfulness  4

Looking at Mindfulness Meditation  5

Using Mindfulness to Help You  7

Allowing space to heal  7

Enjoying greater relaxation  8

Improving productivity  9

Exploring for personal discovery  10

Starting the Mindfulness Adventure  12

Beginning the voyage  12

Overcoming challenges  13

Exploring the journey of a lifetime  14

Chapter 2: Getting Into Formal Mindfulness Meditation Practice 17

Preparing Your Body and Mind for Mindfulness Meditation  18

Savouring Eating Meditation  18

Relaxing with Mindful Breathing Meditation  20

Engaging in Mindful Movement  22

Trying Out the Body Scan Meditation  23

Practising the body scan  24

Appreciating the benefits of the body scan meditation  27

Overcoming body scan obstacles  29

Enjoying Sitting Meditation  30

Finding a posture that’s right for you  31

Sitting on a chair  31

Sitting on the floor  32

Practising sitting meditation  36

Practising mindfulness of breath  36

Overcoming sitting meditation obstacles  39

Generating Compassion: Metta Meditations  41

Practising loving-kindness meditation  41

Overcoming metta meditation obstacles  44

Chapter 3: Using Mindfulness for Yourself and Others 45

Using a Mini Meditation 46

Introducing the breathing space  46

Practising the breathing space  46

Using the breathing space between activities  50

Using Mindfulness to Look After Yourself  51

Exercising mindfully  51

Mindful running  52

Mindful swimming  52

Preparing for sleep with mindfulness  53

Using Mindfulness in Relationships 54

Starting with your relationship with yourself  54

Engaging in deep listening  56

Being aware of expectations  57

Looking into the mirror of relationships  58

Taking responsibility for your emotions  59

Meeting difficult people anew  60

Chapter 4: Where to Go from Here 63

A Quick Review of How Mindfulness Can Help You  63

Visiting 64

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