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Contents

Cover

Title Page

Copyright

Praise for Mindfulness in 8 Weeks

Introduction: Mindfulness Is Everywhere

Box 1: A Small Digression into History

Box 2: Mindfulness-Based Cognitive Therapy

Box 3: How Did the Course at the Heart of This Book Come to Be Formulated?

Box 4: The Effects of Mindfulness Training

Week One: Automatic Pilot

Box 1: The Raisin Exercise

Box 2: Unhelpful Automatic Routines

Box 3: The Body Scan

Box 4: If I Had My Life to Live Over

Box 5: Tips for the Body Scan

Box 6: Stream 1 Home Practice for Week One

Box 7: Stream 2 Home Practice for Week One

Week Two: Mindfulness of the Breath

Box 1: Postures for Meditation

Box 2: Mindfulness of Breathing Meditation

Box 3: Four Key Skills

Box 4: Mindful Attitudes

Box 5: Stream 1 Home Practice for Week Two

Box 6: Stream 2 Home Practice for Week Two

Box 7: Pleasant-Events Diary

Week Three: Mindfulness of the Body Moving

Box 1: The Old Lady and the Fish Basket

Box 2: Change Takes Time

Box 3: The Three-Step Breathing Space

Box 4: The Physical Barometer

Box 5: Approach and Avoidance

Box 6: Empathy and Body Awareness

Box 7: Narrative Mode, Experience Mode

Box 8: Stream 1 Home Practice for Week Three

Box 9: Stream 2 Home Practice for Week Three

Box 10: Unpleasant-Events Diary

Week Four: Managing Reactions

Box 1: The Two Arrows

Box 2: Instructions for Walking Meditation

Box 3: What Is Stress?

Box 4: Mindfulness of the Breath and Body

Box 5: Mindfulness of Sounds and Thoughts

Box 6: Choiceless Awareness

Box 7: The Neurophysiology of Stress

Box 8: Stream 1 Home Practice for Week Four

Box 9: Stream 2 Home Practice for Week Four

Week Five: Letting Things Be

Box 1: Another Way of Being with What Is Difficult

Box 2: The Guest House

Box 3: ‘Sitting with the Difficult’ Meditation

Box 4: Relating to Aversion

Box 5: Using the Three-Step Breathing Space to Cope with Difficulties

Box 6: Stream 1 Home Practice for Week Five

Box 7: Stream 2 Home Practice for Week Five

Week Six: Recognising Thoughts and Emotions as Mental Events

Box 1: Mindfulness and Mental Proliferation

Box 2: Mindfully Relating to Thoughts

Box 3: The Cookie Thief: A Parable

Box 4: So Why Don’t Zebras Get Ulcers?

Box 5: Unhelpful Patterns of Thought

Box 6: Using the Breathing Space to Work with Thoughts

Box 7: Stream 1 Home Practice for Week Six

Box 8: Stream 2 Home Practice for Week Six

Week Seven: Taking Good Care of Yourself

Box 1: What If There Is No Need to Change?

Box 2: Stress – and Its Effect on Kindness and Compassion

Box 3: Mindfulness and Compassion

Box 4: Stress Indicators and Action Strategies

Box 5: Nourishing and Depleting Activities

Box 6: Stream 1 Home Practice for Week Seven

Box 7: Stream 2 Home Practice for Week Seven

Week Eight: Living Mindfully

Box 1: 21 Ways to Stay Mindful at Work

Further Resources

Further Reading

Notes

List of Searchable Terms

List of Audio Files

About the Author

Acknowledgements

Permissions

About the Publisher

Mindfulness in Eight Weeks: The revolutionary 8 week plan to clear your mind and calm your life

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