SUMMARY TEXT
Crane, R., Mindfulness-based Cognitive Therapy (Routledge, 2008).
MEDIATION
The selection below is meant as an introduction to insight meditation and as an invitation to explore. Many of these teachers and authors have written more books than are listed here and have meditation tapes/CDs you can buy. (Dates/publishers of recent paperback editions cited when possible.)
Beck, C. J., Everyday Zen: Love and Work (Thorsons, 1997).
Boorstein, S., It’s Easier Than You Think: The Buddhist Way to Happiness (HarperSanFrancisco, 1996).
Chödrön, P., The Wisdom of No Escape: How to Love Yourself and Your World (Element, 2004).
Dalai Lama, Advice on Dying: And Living a Better Life, translated and edited by Jeffrey Hopkins (Rider & Co., 2004).
Goldstein, J., Insight Meditation: The Practice of Freedom (Newleaf, 1994).
Goldstein, J., One Dharma: The Emerging Western Buddhism (HarperSanFrancisco, 2002).
Goldstein, J. & Salzberg, S., Insight Meditation: A Step-by-Step Course on How to Meditate (Sounds True Inc., 2002).
Gunaratana, B. H., Mindfulness in Plain English (Wisdom Publications, 2002).
Hanh, T. N., The Miracle of Mindfulness: Manual on Meditation (Rider & Co., 1991).
Hanh, T. N., Peace Is Every Step: The Path of Mindfulness in Everyday Life (Rider & Co., 1995).
Kabat-Zinn, J., Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain and Illness (Piatkus, 1990).
Kabat-Zinn, J., Wherever You Go, There You Are: Mindfulness Meditation foreveryday Life (Piatkus, 1994).
Kabat-Zinn, J., Coming to Our Senses: Healing Ourselves and the World Through Mindfulness (Hyperion/Piatkus, 2005).
Kornfield, J., A Path with Heart (Rider & Co., 2002).
Kornfield, J., After the Ecstasy, the Laundry: How the Heart Grows Wise on the Spiritual Path (Bantam Books, 2001).
McLeod, K., Wake Up to Your Life (HarperSanFrancisco, 2002).
Orsilo, S. M. and Roemer, L., The Mindful Way through Anxiety (Foreword by Segal, Z. V.) (The Guilford Press, 2011).
Rabinowitz, I. (ed.), Mountains Are Mountains and Rivers Are Rivers: Applying Eastern Teachings to Everyday Life (Hyperion, 2000).
Rinpoche, S., The Tibetan Book of Living and Dying (Rider & Co.,
1998).
Rosenberg, L. with Guy, D., Breath by Breath: The Liberating Practice of Insight Meditation (Shambhala Publications, 2004).
Rosenberg, L. with Guy, D., Living in the Light of Death: On the Art of Being Truly Alive (Shambhala Publications, Boston, Mass., 2001).
Salzberg, S., Loving-kindness. The Revolutionary Art of Happiness (Shambhala Publications, 2004).
Santorelli, S., Heal Thy Self: Lessons on Mindfulness in Medicine (Three Rivers Press, 2000).
Shafir, R. Z., The Zen of Listening: Mindful Communication in the Age of Distraction (Quest Books, 2003).
Sheng-Yen (Master) with Stevenson, D., Hoofprint of the Ox: Principles of the Chan Buddhist Path as Taught by a Modern Chinese Master (Oxford University Press, 2002).
Smith, J. (ed.), Breath Sweeps Mind: A First Guide to Meditation Practice (Riverhead Trade, 1998).
Tolle, E., The Power of Now: A Guide to Spiritual Enlightenment (Hodder, 2001).
Wallace, B. A., Tibetan Buddhism From the Ground Up: A Practical Approach for Modern Life (Wisdom Publications, 1993).
MEDITATION AND PSYCHOLOGY
Bennett-Goleman, T., Emotional Alchemy: How the Mind Can Heal the Heart (Harmony Books, 2001).
Brazier, C., A Buddhist Psychology: Liberate Your Mind, Embrace Life (Robinson Publishing, 2003).
Epstein, M., Thoughts without a Thinker: Psychotherapy from a Buddhist Perspective (Basic Books, 2005).
Epstein, M., Going to Pieces Without Falling Apart: A Buddhist Perspective on Wholeness (Thorsons, 1999).
Epstein, M., Going on Being: Buddhism and the Way of Change, a Positive Psychology for the West (Broadway Books, 2001).
Goleman, D., Emotional Intelligence (Bantam Books, 1995).
Goleman, D., Working with Emotional Intelligence (Bantam Books, 1998).
Goleman, D., Destructive Emotions: How Can We Overcome Them? A Scientific Dialogue with the Dalai Lama (Bantam Books, 2004).
Index
Underscored page references indicate sidebars. Boldface references indicate illustrations.
ABC model of emotions, 137–38
Acceptance
of difficulties, 171, 179, 180
meaning of, 165–66
poem about, 166–67
in Exploring Difficulty meditation, 177
mindful, 40, 45, 166, 180
of past, 194, 196
of self, 60, 104, 165, 197
steps toward, 169
Amygdala, overactive, 27, 180
Analysis, in Doing mode, 38–39
Anger, 4, 8, 19, 25, 47, 48, 58, 71, 90, 102, 116, 126, 130, 144, 149, 154, 155, 156, 157, 173, 182, 185, 188, 202, 203, 236, 245, 246, 247
Anhedonia, 230
Animals, responses to danger by, 26
Antidepressants, 3, 52, 189
Anxiety, 2, 3, 8, 10, 12, 16, 18, 23, 26, 28, 40, 60, 66, 72, 95, 115, 242
chronic, increase in, 17
Exhaustion Funnel and, 213
mindfulness meditation reducing, 5, 6, 37, 46, 56, 156
moods creating, 8
motivation and, 229
reduced sense of control from, 230
self-feeding nature of, 19
Anxious feelings or thoughts, 2, 8, 11, 16, 37, 47, 72, 114, 130, 144, 154, 207, 229, 244, 245
Appreciative attention exercise, 108–9
Approaching
vs. avoiding, 41–42, 47, 48, 180
difficulties, 39, 44, 206
Approach-orientated puzzles, 113–14
Arm raising, in Mindful Movement meditation, 120–21
Attention
appreciative, exercise on, 108–9
in Breathing Space meditation, 132–33, 181, 182–83
focusing, 117, 240
in Body Scan meditation, 58, 97, 98, 99, 100
on breath, 4, 4, 81, 163
likened to resistance training, 101–2
on present, 35
full
benefits of, 77, 78
in Habit Releasers, 57
paying, 79
steps toward, 79
intermittent, 69
paying
in Mindfulness of the Body and Breath meditation, 83, 84, 85
to routine activities, 76–77
in Raisin meditation, 72, 73, 76
Audio tracks, on meditation, 14, 56, 82, 103, 106, 119, 131, 152
Autonomy, mindfulness meditation increasing, 50–51
Autopilot, 58, 88, 142, 153, 177, 231, 243, 244
advantages of, 69, 70
disadvantages of, 71–72
in Doing mode, 37–38, 43, 105, 106
example of, 67–68
experiments on, 68
mindfulness and, 70
Aversion, 113, 114, 115, 124, 176, 177, 179, 180, 204, 245
Avoidance, 41, 44, 47, 114
Avoidance-orientated puzzles, 113
Awareness
anchoring, in moving body, 118
in Being mode, 38
in Body Scan meditation, 95
in Breathing Space meditation, 181, 182
in controlling automatic pilot, 71
cultivating, 87–88
in Exploring Difficulty meditation, 175, 176, 178
focusing, 72
on everyday activities, 78
of mind, 11, 31, 112
power of, 31
thinking process and, 148
in Three-Minute Breathing Space meditation, 132
Balanced life
achieving, 220, 221–26
represented in Exhaustion Funnel, 213, 213
Befriending meditation, 59, 197, 198–200, 200–206
Befriending your feel
ings, 244–45
Being mode, 34–35, 36, 37–43, 60, 133, 240, 241
Bending sideways, in Mindful Movement meditation, 122–23
Body. See also Body Scan meditation
connecting with, 94
as emotional radar, 95
in Exploring Difficulty meditation, 170, 171, 172, 175, 178, 179
ignoring and mistreating of, 92–93
mind connected with, 20–22, 23, 91–92
in Mindfulness of the Body and Breath meditation, 83–85
as sensitive to feelings, 58
Body Scan meditation, 58, 118, 178, 196, 247
beginning, 106
handling difficulty with, 101–4
instructions for, 97–100
as pleasant experience, 104–5
preparing for, 95–96
revealing Doing mode, 105–6
Brain
amygdala of, 27, 180
changes in, from mindfulness meditation, 46–49, 179–80
imaging of, 27, 36, 46, 47, 49, 206
insula of, 48, 205
prefrontal cortex of, 47
reward centers of, 230
Breath
in Befriending meditation, 198
in Body Scan Meditation, 97–100, 178
in Exploring Difficulty meditation, 172, 173, 174, 178
in mindfulness meditation, 4–5, 80–81, 163, 244
in Mindfulness of the Body and Breath meditation, 81–82, 83–85
in Sounds and Thoughts meditation, 146, 147
for starting day with mindfulness, 244
for weaving your parachute, 245
Breath and Body meditation, 126, 127–29, 143, 146, 172, 196
Breathing Space. See also Three-Minute Breathing Space meditation
case history about, 211, 212
hourglass shape of, 133–34, 156, 181
for maintaining peace in frantic world, 244, 245
making time for, 249
rainstorm analogy and, 157–58
uses for, 153–54, 156–58, 159
in Week Five, 181–83
in Week Six, 206–7
Brooding, 30, 41, 45, 93, 175, 188, 191, 194, 195, 196, 243
Brushing your teeth, paying full attention to, 77
Bullying script, 114
Burnout, 41, 115, 130, 213
Busyness, 8, 24, 36, 43, 59, 68, 85, 96, 105, 201, 206, 222, 241
Cancer
mindfulness meditation and, 6
story about, 161–64
Cartoon experiment, on mind-body connection, 21–22
Chair changing, as Week One Habit Releaser, 88–89
Chocolate meditation, 14, 54, 55, 72
Chronic pain, 6
Compassion, 5, 8, 12, 19, 40, 42, 45, 46, 49, 54, 59, 60, 85, 117, 126, 129, 131, 139, 163, 167, 173, 175, 176, 177, 181, 182, 195, 196, 197, 204, 205, 209, 210, 241, 244
Completeness, achieving sense of, 239–40
Context, effect on memory, 10
Control, enhancing feelings of, 230–31, 232–33
Creativity, influences on, 5, 60, 113, 180, 204, 206, 212
Daily life
rebalancing, 221–26
weaving mindfulness into, 117–19, 120–23, 124–26, 127–29
Dance of ideas, 192–93
Death, 46, 117, 164
Demobilization, 115
Denial of difficulties, 164
Depleting activities, 43, 218–20, 221, 223–24, 226
Depression, 2, 16, 115, 180, 189, 242
clinical, 18
effect on memory, 191
effect on movement, 21
increase in, 17
mindfulness meditation preventing or reducing, 3, 5, 6, 51–52
moods creating, 8
recurrence of, 17, 52
symptoms of, 217
Difficulties. See also Exploring Difficulty meditation
acceptance of, 165–67, 179–81
facing, stories about, 161–64, 168–69
ineffective methods of dealing with, 164–65
mind vs. body for dealing with, 171, 175–78
turning toward, 222–23
Doing mode, 28–29, 31, 34, 35, 36, 37–43, 105–6, 115, 133, 155, 166, 177, 231, 240, 241
Driving, as mindfulness bell, 235–36
Eating, as mindfulness bell, 235
Eight-Week Mindfulness Program. See also individual entries for Weeks One through Eight
caution about, 63–66
equipment for, 63
overview of, 56–61
setting up time and space for, 61–63, 96
Einstein, Albert, 209–10
Emotions
ABC model of, 137–38
acknowledging vs. solving, 28
components of, 19, 20
connected to thoughts and body, 20, 23, 29–30, 91
constellations of, 25–26
empathic sharing of, 116–17
habits and, 71–72
negative, 9, 10, 11, 25, 28
past influencing, 25–26, 27
positive, 6, 19, 46, 50
as secondary suffering, 155
set-point of, 46–47, 48
Empathy, 19, 44, 46, 49, 54, 60, 94, 116–17, 204, 205–6, 209
Equipment, for Eight-Week Mindfulness Program, 63
Exercise(s), 245
stretching, in Mindful Movement meditation, 118–19, 120–23, 124–26
Exhaustion, 1–2, 3, 8, 18, 19, 28, 41, 56, 59, 69, 71, 72, 114, 115, 118, 140–41, 142, 164, 191, 212, 217, 226, 230, 231, 232, 234, 236–37, 242. See also Tiredness
Exhaustion Funnel, 213–18, 213
Exploring Difficulty meditation, 59, 167, 196, 247
instructions for, 171, 172–74, 175–78
overview of, 170–71
preparing for, 169–70
results from, 178–81
role of mind vs. body in, 170–71, 175–78
External circumstances, happiness linked to, 34, 35
Failure, 24, 59, 64, 102, 104, 117, 139, 148, 151, 188, 195, 202
Fatigue. See Exhaustion; Tiredness
Fear, 10, 19, 24, 25, 40, 41, 42, 81, 91, 94, 113, 117, 126, 162, 164, 175, 181, 188–89, 194, 202, 203, 204, 205, 245
Fight-or-flight response, 22, 27
Food preparation, as mindfulness bell, 235
Forgetfulness, 68, 69
Franticness, common negative thoughts with, 140–41
Frantic world, 2, 8, 13, 59, 195, 239
finding peace in, 241–43, 244–45
Freecycling, 208
Freedom, 35, 40, 63, 79, 115, 145, 153, 196
Friendship. See Befriending meditation; Befriending your feelings
Frustration, 245
dealing with, 154–55
Future, living in, 78, 105
Gardening analogy, describing meditation, 153
Gardening Habit Releaser, 183–84
Gratitude exercise, ten-finger, 109
“Guest House, The” (Rumi), 166–67, 244
Guilt, 188, 194, 203, 204, 205, 215
Habit breaking, 12–13
Habit Releasers, 232
purpose of, 56–57, 61
Week One, changing chairs, 88–89
Week Two, going for a walk, 106–7, 109
Week Three, valuing the TV, 134–35
Week Four, going to the movies, 159–60
Week Five, sowing some seeds or looking after a plant, 183–84
Week Six
random act of kindness, 208–9
reclaiming your life, 207–8
Habits
automatic pilot and, 69–71
driving routine behavior, dissolution of, 79
power of, 68
Happiness, 2, 8, 19, 34, 35, 45, 46, 47–48, 66, 108, 159, 184, 204, 205, 206, 221, 226, 246
Hardiness, 53, 54
Headphone experiment, on body’s influence on thoughts, 91–92
Health, mindfulness meditation improving, 50–51
Helplessness, 114, 230–31
“Hokusai Says” (Keyes), 238, 249, 250–51
Holocaust survivors, hardiness traits of, 53
Hourglass shape, of Breathing Space, 133–34, 156, 181
Hypertension, meditation reducing, 6
Ideas, dance of, 192–93
Immune system, meditation strengthening, 6, 48
Inattention, 68, 77
Inner critic, 9, 25, 139. See also Self-criticism
Insula, of brain, 48
empathy and, 49, 205
Interpretation of world, ABC model and, 137–38
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