Mindfulness in Eight Weeks: The revolutionary 8 week plan to clear your mind and calm your life
Find your way into Mindfulness with this engaging and practical step-by-step guide that you can follow in your own time and in the comfort of your own home.Mindfulness training can change your life: recommended by the UK’s National Institute for Health and Excellence and prescribed by the NHS, it helps you to experience less stress and anxiety, and to discover more joy and deeper sense of being in each moment. In just eight weeks, people who have learnt these simple and easy-to-follow methods describe how it gives them new zest for life and an increased courage to face whatever obstacles they come across.Michael Chaskalson is an expert instructor. His forty years of practical experience with Mindfulness have enabled him to create a do-it-yourself programme that brings a fresh ease to practising. Endorsed by bestselling author in the field, Mark Williams, this course is a unique hybrid of the two most popular approaches: Mindfulness-Based Stress Reduction (MBSR) and Mindfulness-Based Cognitive Therapy (MBCT). Broken down into eight week segments with step-by-step instructions carefully coordinated for each, Mindfulness in Eight Weeks also comes with audio materials available to download to support home practice, making this book as near as you can get to being a participant on a teacher-led mindfulness course without actually joining one.Simple, supportive and highly recommended, this is THE revolutionary 8 week plan to detox, de-stress and de-clutter your mind.
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HarperThorsons
An imprint of HarperCollinsPublishers 77-85 Fulham Palace Road, Hammersmith, London W6 8JB
This edition published by HarperThorsons 2014
Text © Michael Chaskalson 2014
Illustrations © Nicolette Caven
Cover photograph © Flint/Corbis
A catalogue record of this book is available from the British Library
While every effort has been made to trace the owners of copyright material reproduced herein and secure permissions, the publishers would like to apologise for any omissions and will be pleased to incorporate missing acknowledgements in any future edition of this book.
Michael Chaskalson asserts the moral right to be identified as the author of this work
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Source ISBN: 9780007591435
Ebook Edition © SEPTEMBER 2014 ISBN: 9780007591442
Version 2014-09-04
Contents
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 2: Unhelpful Automatic Routines
Box 4: If I Had My Life to Live Over
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 5: Stream 1 Home Practice for Week Two
Box 6: Stream 2 Home Practice for Week Two
Week Three: Mindfulness of the Body Moving
Box 1: The Old Lady and the Fish Basket
Box 3: The Three-Step Breathing Space
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 2: Instructions for Walking Meditation
Box 4: Mindfulness of the Breath and Body
Box 5: Mindfulness of Sounds and Thoughts
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 3: ‘Sitting with the Difficult’ Meditation
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
Praise for Mindfulness in 8 Weeks
This book is a real joy ... Michael has laid it out clearly, succinctly and approachably. It’s a wonderful mix of clear, practical guidance and sound scientific evidence. Read this book, follow and practise the guidance, and enjoy the fruits!
Rebecca Crane, Director, Centre for Mindfulness Research and Practice, Bangor University
Before I met Michael I thought I knew all there was to know about my thoughts. I was wrong.
Eight weeks on I knew a feeling of space and calm. The internal chatter of my mind was there but not so demanding or noisy. Instead, I was just enjoying a new sense of seeing the world as it is rather than as the setting for my own thoughts.
