This book presents a practical, step-by-step approach for establishing your own mindfulness practice.
The practice of mindfulness has received increasing attention and recognition in recent years as a simple, important, and effective means for maintaining physical and emotional health and well-being. Mindfulness involves focusing your attention on immediate present experiences with a compassionate, nonjudgmental attitude.
In 25 Lessons in Mindfulness, you will learn to be mindful of your breath, sounds, sights, tastes, movements, physical sensations, thoughts, and feelings as you maintain a compassionate attitude toward yourself and others. With sustained attention, you will develop the ability to respond to life''s experiences with calmness and acceptance, even the difficult experiences that we cannot control.
Brief introductory chapters explain the scientifically proven effects on health, as well as the philosophy behind this ancient p
Trade Review
“Although you may already be familiar with some of this material, there are bound to be epiphanies that open up new ways of using it. Ameli has done a fine job of choosing and arranging this material on mindfulness.” –Spirituality & Practice
"25 Lessons in Mindfulness is a gem. Step by step, moment to moment, Ameli takes us on a journey through the path of mindfulness. Written with grace, compassion, and clarity, every chapter is helpful. Every chapter gives us a new awakening. It is a book that I will treasure and recommend to friends, family, colleagues, and patients." —Robert L. Leahy, PhD, director, American Institute for Cognitive Therapy; clinical professor of psychology, Department of Psychiatry, Weill Cornell University Medical College, New York Presbyterian Hospital; author of The Worry Cure, Anxiety Free, and Beat the Blues Before They Beat You
"Organized around a rich set of practices and clearly articulated teachings, this book will serve anyone seeking to cultivate a compassionate, wise, and mindful presence." —Tara Brach, PhD, author of Radical Acceptance and True Refuge
"A triumph! In this groundbreaking book, Ameli has seamlessly merged East and West by bringing a rigorous, scientific mind to ancient spiritual practices. A must-read for anyone who wants to understand the logic behind the mind–body connection and who is seeking powerful tools for living a full, vibrant, purposeful life." —Alicia Korten, CEO, The Culture Company; author of Change Philanthropy
Table of Contents
Acknowledgments
Introduction
I. Why be Mindful, and How?
- Mindfulness and Science
- Buddha, Mindfulness, Stress, and Relaxation
- Building a Mindfulness Practice Using This Book
II. Cultivating Attention
- Mindful Breathing
- Distinguishing Thoughts From Awareness
- Body Scan
- Progressive Muscle Relaxation
- Mindful Standing and Walking
- Mindful Movements and Yoga
- Mindful Eating
- Mindful Listening to Sounds
- Mindful Silence
- Mindful Seeing
- Mindful Interactions
- Mindful Consumption
- Abdominal Breathing
- Three-Part Breath
- Rhythmic Breathing
- Alternate Nostril Breathing
- Cleansing Breath
III. Cultivating Compassion
- The RAIN Approach
- Application of RAIN to Fear and Anger
- Cultivating Positive States
- Beholding
- Loving-Kindness
- Giving and Receiving (Tonglen)
- Forgiveness
- Bring It All Together: A Mindful Day
Concluding Remarks
Additional Resources
References
Index
About the Author
