Mindfulness-Based Stress Reduction: The MBSR Program for Enhancing Health and VitalityPracticing mindfulness helps us meet life’s challenges with gentleness and clarity. By fully engaging in the present moment as best we can, we nurture our capacity to approach difficulties with less judgment and water the seeds of wisdom and openheartedness in ourselves. This book offers a concise and thorough immersion in the eight-week Mindfulness-Based Stress Reduction (MBSR) course developed by Dr. Jon Kabat-Zinn. It features straightforward instruction in the main exercises of MBSR — sitting meditation, walking meditation, eating meditation, yoga, body scan, and informal, everyday practices. MBSR has been shown to help alleviate symptoms associated with chronic illness, anxiety, pain, burnout, cancer, and other stress-related conditions. The authors, two leading MBSR teacher trainers, provide step-by-step instructions as well as illustrative real-life examples. Readers embarking on a course in MBSR will find clear guidance, trainers will gain a valuable tool for their teaching, and anyone experiencing or receiving treatment for challenges of mind, body, or spirit will find practical, inspirational help. |
Contents
2 What Is Mindfulness? | 15 |
3 Stress Lifes Challenges and Mindfulness | 35 |
Part 2 The EightWeek MBSR Course | 57 |
The Mindfulness Compass | 59 |
5 The EightWeek MBSR Program | 75 |
Week 1 Exploring Mindfulness | 79 |
Week 2 How We Perceive the World and Ourselves | 91 |
Week 3 Being at Home in Our Own Body | 105 |
Week 7 Taking Care of Ourselves | 155 |
Week 8 Looking Backward Going Forward | 167 |
Acknowledgments | 177 |
Notes | 181 |
Recommended Reading | 185 |
Resources | 189 |
199 | |
The Institute for MindfulnessBased Approaches | 209 |
Week 4 What Is Stress? | 113 |
Reaction or Mindful Response | 121 |
Week 6 Mindful Communication | 139 |
Deepening the Practice in Stillness | 149 |
The Ruhr Mindfulness Institute | 211 |
About the Authors | 213 |
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activity allow arise attention attitude automatic become aware begin behavior body scan Center for Mindfulness Charlotte Joko Beck chronic continue course participants daily difficult emotions everyday example experience experienced explore fear feel felt fight-or-flight response focus Full Catastrophe Living fulness happens heart home practice Institute for Mindfulness-Based Jon Kabat-Zinn Klaus Linda Lehrhaupt MBSR class MBSR course MBSR teacher mental mindful communication mindful eating exercise mindfully Mindfulness in Medicine mindfulness meditation mindfulness practice mindfulness training Mindfulness-Based Approaches Mindfulness-Based Cognitive Therapy Mindfulness-Based Stress Reduction move ness notice observe ourselves pain pause Pema Chödrön physical sensations podcast possible practice of mindfulness practicing mindfulness present question raisin exercise relaxation Self-Compassion sense session Shinzen Young sitting meditation situation someone stay stress reaction stress triggers stress-amplifying thoughts stressors theme things tion touch unpleasant walking meditation week Workbook yoga