Mindfulness without the Bells and Beads

Оглавление

Clif Smith. Mindfulness without the Bells and Beads

Table of Contents

List of Tables

List of Illustrations

Guide

Pages

MINDFULNESS WITHOUT THE BELLS AND BEADS. Unlocking Exceptional Performance, Leadership, and Well-Being for WORKING PROFESSIONALS

Foreword. TAL GOLDHAMER

Introduction. A STAGGERED START

Notes

Chapter 1 The Power of the Trained Mind

Three Skills That Changed My Life

The Three Skills Applied

Notes

Chapter 2 Why Mindfulness Now?

Notes

Chapter 3 (Some of) The Science of Mindfulness

Mindfulness Changes the Brain

Mindfulness Reduces the Size and Activity in the Amygdala

Mindfulness Increases Activity in the Anterior Cingulate Cortex (ACC)

Mindfulness Increases the Size of Your Hippocampus

Mindfulness Increases the Size of Your Insula

Notes

Chapter 4 How Do Our Brains Work outside a Brain Scanner?

Note

Chapter 5 Finding the Signal in the Mindfulness Noise

Notes

Chapter 6 The Fundamentals of Cultivating Mindfulness

Focused Attention Meditation

Awareness of Breath Meditation

INTENTION SETTING

FOCUS

NOTICING

REFOCUSING

Open Awareness Meditation

Chapter 7 Your Journey

Note

Chapter 8 Introducing the Course

Motivation

What Do You Need to Give Up?

Establishing the Practice

Dealing with the Excuse-Making, Judging, and Controlling Mind

Note

Chapter 9 Week 1: No Trivial Moments. MOVING FROM AUTOPILOT TO AWARE

Waking Up to Your Life

Take a Mindful Shower

Mindfulness and the Body

Body Scan Meditation

Key Points, Practices, and Signposts

Chapter 10 Week 2: The Mindset You Bring to Your Experience Matters

Nonjudging

Patience

Beginner's Mind

Trust

Non-striving

Acceptance

Letting Go and Letting Be

Gratitude and Generosity

Shifting from Doing to Non-Doing, aka Being

Common Themes, Challenges, and Questions

Key Points, Practices, and Signposts

Formal Practices

Notes

Chapter 11 Week 3: Do You Have the Story or Does the Story Have You?

Mindfulness of Sounds, Thoughts, and Emotions

Sounds, Thoughts, and Emotions Meditation

Common Themes, Challenges, and Questions

Key Points, Practices, and Signposts

Note

Chapter 12 Week 4: The Saber-Toothed Tiger of the Modern World: Everything

Stress and Our Stress Response

Common Themes, Challenges, and Questions

Key Points, Practices, and Signposts

Note

Chapter 13 Week 5: Delving into the Difficult

Responding versus Reacting

Delving into the Difficult Meditation

Common Themes, Challenges, and Questions

Key Points, Practices, and Signposts

Notes

Chapter 14 Week 6: In the Same Boat

S.P.A.R.R.ing during Difficult Interactions

In the Same Boat Meditation

Common Themes, Challenges, and Questions

Key Points, Practices, and Signposts

Notes

Chapter 15 Week 7: Who Watches (Out for) You?

Empathy

Compassion

Kindness

Cultivating Empathy, Compassion, and Kindness

Unconditional Friendliness Meditation

Common Themes, Challenges, and Questions

Key Points, Practices, and Signposts

Notes

Chapter 16 Week 8: Maintaining Momentum

A Mindful Day

A Mindful Day Can Lead to a Mindful Life

Just Sitting with Openness Meditation

Common Themes, Challenges, and Questions

Key Points, Practices, and Signposts

Informal Practices

Note

Chapter 17 A Final Word

Acknowledgments

About the Author

Appendix. Resources

www.clifsmith.com

Insight Timer App

SoundCloud

Formal Practice List

Informal Practice List. 4, 3, 2, 1

90-SECOND NOTICING

CATCH AND RELEASE

GRATITUDE JOURNAL

MINDFUL DRINKING

MINDFUL EATING

MINDFUL LISTENING

MINDFUL MEETINGS

MINDFUL SHOWERING

MINDFUL TOOTHBRUSHING

MINDFUL WALKING

S.T.O.P. PRACTICE

WHAT DO YOU SEE?

RANDOM ACTS OF KINDNESS IDEAS

S.P.A.R.R. TECHNIQUE

Index

WILEY END USER LICENSE AGREEMENT

Отрывок из книги

CLIF SMITH

To my son, Alexander, for reminding me I had eyes like a child once, too, and for helping me find them again.

.....

When I was approached by Wiley Publishing about writing a book, I knew my purpose would be the same as my purpose for delivering my keynotes, coaching high-performers, and teaching my 8-week mindfulness course: to creatively inspire others so that they may transcend self-limiting beliefs, achieve their dreams, and navigate life with a bit more ease.

As you progress through the book and do the exercises, you can gain a greater ability to respond thoughtfully and calmly in the midst of high-pressure and complex situations, become more agile in the face of change, and pay more attention to the things you deem most important. You will learn practices that are known to lead to enhanced mental focus, empathy, and resilience. Through consistent practice, you can become aware of some of your self-created challenges and learn ways to avoid automatically falling into the same patterns so you can get out of your own way. You will learn ways to be less affected by unhelpful internal dialogue, limiting beliefs, and irrational feelings of fear (failure, embarrassment, and criticism), allowing you to see and seize opportunities to grow beyond what you previously thought possible and unlock your latent potential. Finally, you'll also begin to be able to connect with people around you more fully and effectively. These benefits cascade and compound, resulting in improvements in performance, leadership, and well-being.

.....