Table of Contents
Introduction 6
1 Awakening to Mindfulness
Mindfulness: Spirit and Science 20
Understanding Mindfulness 22
Why We Need Mindfulness Now More Than Ever 28
The Benefits of Mindfulness 32
Opening Up to a New Way of Living 38
Common Hindrances 40
Frequently Asked Questions 42
A Mindful Day 46
A Mindful Morning 48
The Benefits of Breathing Practice 49
Practice: Mindful Breathing 50
Mindful Morning Routine 52
Practice: Simple Sun Salutation 54
Practice: Raisin Exercise 64
Moving on with Your Day 66
Practice: Three-step Breathing Space (1) 68
Breaking Habits with Mindfulness 70
How Can Mindfulness Change My Experience of Being Alive? 72
Developing a Gratitude Practice 74
2 Relationships and Mental Wellbeing
Mindfulness for Secure Relationships 80
Mindfulness and Intimacy 83
Mindfulness and Parenting 86
Practice: When Big Feelings Are Present Mediation 92
Dealing with Tantrums 94
Improving Relationships with All Beings 96
Mindfulness for Mental Wellbeing 100
Anxiety and Fear 102
Depression 114
PTSD 130
Shame 138
3 Food and Sleep
Mindful Eating 148
Revolutionize Your Relationship with Food 150
Important Facts About Food 154
Food Journal 156
Practice: Meditation to Reduce Cravings 157
Mindfulness for Our Planet 158
Metta Meditation 161
Mindfulness for Connecting with Sleep 164
Mindfulness Meditation and Sleep 168
Practice: Sleep Medilation 169
Practice: Loving-kindness (Metta) Meditation 170
Relearning to Sleep 172
When Sleep Becomes a Challenge 174
Other Sleep-improvement Opportunities 176
4 The Gifts of Later Life
Mindful Ageing- Grace and Happiness 182
Inspirational Elders 184
Practice: Viewing Mindfulness 190
Illness and Caregiving 194
Practice: Body Scan (1) 196
Practice Upright Body Scan 200
Rebuilding a Life 202
Caregiving During the Physical End of Life 206
Practice: Connecting with Loss 208
The STOP Technique 210
Practice: Going for a Mindful Walk 211
Practice: Mindful Self-compassion Break 212
Journaling for Wellbeing (EGS = Enjoyment, Gratitude and Satisfaction 213
Practice: Breathing In for Me Breathing Our for You 214
5 Your Ongoing Journey
Finding Joy and Mindful Activities 220
Mindfulness and Invoking Joy 222
Practice: Invoking Joy Meditation 226
Be Mindful of Your Joy 227
Create More Joy and Ease in Your Life 230
Laughter 232
Music and Dance 233
Mindful Art and Craft 234
Mindful Dog-walking 236
Mindful Cooking 238
Practice: Self-compassion Writing 240
Comfort Zones and Rituals 242
Practice: Mindful Yoga 244
Practice: Yoga to Find Your Centre 246
A Mindfulness Journey, Week by Week 250
Week One: The Body Scan 252
Week Two: Mindful Breathing and Sitting with Your Thoughts 260
Week Four: Mindful Movement 266
Week Five: The Three-step Breathing Space 272
Week Six: A Day of Living Mindfully 276
6 Resources
Useful Mindfulness Websites, Blogs and Apps 282
Mindfulness Retreats 286
Training to Become a Mindfulness Teacher 288
Bibliography 289
Glossary 290
Chapter Notes 292
Index 296
Acknowledgements 302
