The Mindfulness Code: Keys for Overcoming Stress, Anxiety, Fear, and Unhappiness

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The price we pay for today's fast-paced, always-connected life is often stress, anxiety, and depression. While drawing on ancient wisdom, Donald Altman embraces twenty-first-century brain science to create practical, everyday strategies for experiencing a less-encumbered, less-entangled state of being. These techniques reactivate natural abilities you already possess.

The four keys for unlocking mindfulness are the body, the mind, the spirit, and relationships. Altman presents ...

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The Mindfulness Code: Keys for Ovecoming Stress, Anxiety, Fear and Unhappiness

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The price we pay for today's fast-paced, always-connected life is often stress, anxiety, and depression. While drawing on ancient wisdom, Donald Altman embraces twenty-first-century brain science to create practical, everyday strategies for experiencing a less-encumbered, less-entangled state of being. These techniques reactivate natural abilities you already possess.

The four keys for unlocking mindfulness are the body, the mind, the spirit, and relationships. Altman presents practices for turning each key toward contentment, confidence, and joy, including shifting our mental and emotional perceptions, inhabiting the body and its "sense-abilities", exploring spiritual connection, and tapping into the healing powers of community and relationship. Inviting and accessible to those new to mindfulness but comprehensive enough for more experienced practitioners, these powerful tools will help you transform your life from the inside out.

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Editorial Reviews

Publishers Weekly
In Art of the Inner Meal and Meal by Meal, Altman, who is also a therapist, explored healthy, conscientious food relationships. Though diet only plays a supporting role in this joyful look at residing in the present moment, reading Altman remains a profoundly nourishing experience. This is one of stacks of books to feature mindfulness exercises (observing breathing and emotions, sensing the body, loving-kindness prayers), but the added discussion of neuroscience studies that support the practice and the author’s conversational, intimate tone make it one of the most worthwhile. Altman’s four “keys” to mindfulness—mind, body, spirit, and relationships—are each given 11 concise, straightforward chapters. Autobiography, lecture, stories form counseling sessions, and exercises for tuning into the now with greater clarity are the teaching tools for each key. Targeting stress and anxiety, Atman’s prose and message is a peace-promoting prescription for anyone frazzled by life’s breakneck speed. Mindfulness veterans and newcomers alike will find a trustworthy guide to a discipline gaining greater popularity and scientific validation. Altman addresses the mind while writing from the heart. (June)
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Product Details

  • ISBN-13: 9781577318934
  • Publisher: New World Library
  • Publication date: 7/1/2010
  • Pages: 272
  • Sales rank: 616,528
  • Product dimensions: 5.40 (w) x 8.40 (h) x 0.80 (d)

Meet the Author

Donald Altman is a psychotherapist, former Buddhist monk, and adjunct professor at Lewis and Clark College Graduate School and Portland State University. He conducts mindful living and mindful eating workshops nationally. A member of the Burma Buddhist Monastery Association, he lives in Portland, Oregon.

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Table of Contents

Introduction 1

Part 1 The Mind Key

Chapter 1 Accept This Moment 17

Chapter 2 Wake Up from Dreams of Fantasy 21

Chapter 3 Create Space from Your Ego-Dominated Self 26

Chapter 4 Observe Your Mind 31

Chapter 5 Do One Joyful Thing Right Now 37

Chapter 6 Use Sacred Word to Turn Away from Despair 42

Chapter 7 Prime Your Mind for Trust 49

Chapter 8 Light the Spark of Creativity 56

Chapter 9 Invite the Power and Peace of Intention 61

Chapter 10 Open to Your True Nature 66

Chapter 11 Mind Your Mind 73

Part 2 The Body Key

Chapter 12 Breathe Consciously and Mindfully 79

Chapter 13 Slow Down and Enjoy the View 86

Chapter 14 Experience Full Presence of Body 90

Chapter 15 Find Balance and Detoxify Stress 96

Chapter 16 Make Peace with Food, Eating, and Hunger 103

Chapter 17 Wake Up to a Cosmic Smile 108

Chapter 18 Walk When You Walk, Sit When You Sit 114

Chapter 19 Recharge Your Batteries with Sleep 120

Chapter 20 Reenvision Your Body's Pain 125

Chapter 21 Let Go of Cravings 131

Chapter 22 Mind Your Body 136

Part 3 The Spirit Key

Chapter 23 Connect to Nature's Source 143

Chapter 24 Practice Loving-Kindness Toward Yourself 148

Chapter 25 Awaken the Tender Heart 154

Chapter 26 See the Truth of Impermanence 160

Chapter 27 Appreciate Ordinary Goodness 164

Chapter 28 Live Today on Purpose 169

Chapter 29 Open to the Heart of Simplicity 173

Chapter 30 Embrace Your Hero's Journey 178

Chapter 31 Guard Your Spiritual Ethics 183

Chapter 32 Practice Silence 188

Chapter 33 Mind Your Spirit 193

Part 4 The Relationship Key

Chapter 34 Give Others Your Full Presence 199

Chapter 35 Embrace Silence and Deep Listening 204

Chapter 36 Share Loving-Kindness with Others 208

Chapter 37 Be Genuine and Real 213

Chapter 38 Seek Out Happy and Meaningful Connections 218

Chapter 39 Unite the Knots of Emotional Entanglement 224

Chapter 40 Light Another's Candle 229

Chapter 41 Attune Yourself to Others 235

Chapter 42 Offer Up Your Nonjudgment and Joy 240

Chapter 43 Cultivate Kind Speech 245

Chapter 44 Mind Your Relationships 251

Acknowledgments 255

Bibliography and Resources 257

Index 263

About the Author 273

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Customer Reviews

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Sort by: Showing all of 2 Customer Reviews
  • Posted August 10, 2010

    New Bible for Overcoming Stress, Anxiety, Fear and Unhappiness

    "The Mindfulness Code, Keys for Overcoming Stress, Anxiety, Fear and Unhappiness," by Donald Altman, 2010 New World Library, 258 pages. ISBN 978-1-57731-893-4

    According to me, "This might as well be called the cure for Post-Traumatic Stress Disorder (PTSD)." defines PTSD as "Post-traumatic stress disorder (PTSD) is an intense emotional and psychological response to an event, either recent or in the past, that was very disturbing or stressful (traumatic). It can develop after a person has experienced or witnessed a traumatic event, such as rape, a natural disaster, or war. While not all sufferers of PTSD are active duty or veterans, this topic has been in the news recently because of the increasing prevalence of the disorder in society at large.

    CBS News reports today that studies estimate that up to 30 percent of the men and women who return from war struggle with symptoms of post-traumatic stress disorder or PTSD.

    While PTSD relief may be one application for Altman's writing, anyone suffering from stress, anxiety, fear and unhappiness will benefit from this book. The format is traditional, i.e., full of real-life examples where the names have been changed to protect patient's privacy, and complete with self-help exercises at the end of each chapter. The exercises are really the best I've seen in a while. There are four keys - mind, body, spirit and relationship. A reader/ self-help practitioner could tackle these sections in any order if they desired. However, the book is written in a format that builds strength upon strength, practice upon practice. Chapters are short, most exercises are quick, all are thought-provoking, inspirational and follow a simple pattern.

    This is a book that I highly recommend to anyone suffering from PTSD. While I'm not a doctor or even a licensed social worker, I do live with someone who suffers greatly from PTSD and, it's my personal opinion, that by following this book, a person could enhance their life and receive long-term benefits. You may not know but any drugs that are prescribed to PTSD patients only address the symptoms of stress, depression, anxiety, etc. and do not address the PTSD itself. There is limited pharmaceutical help and we are a society that relies on drugs to make our issues go away. PTSD is one example of an illness where sufferers are left to fend for themselves while pursuing psycho-therapy.

    And, let's look at reality. With more and more troops returning home from war, and with PTSD diagnosis rising, our military and veterans services are straining to keep pace with demand. The Pentagon is offering troops yoga nidra in an effort to mentally strengthen troops psyques before deployment. Upon returning home, and finding that the trauma symptoms don't disappear when the threats of war are gone, a soldier struggles to find balance and restore normalcy. Some who return are finding solace in yoga which goes to show the benefits of raising one's consciousness. This book works along those same lines and empowers anyone and everyone, from the most stable of personalities to those experiencing upheaval and chaos in life, to find equilibrium and a sense of normalcy.

    For other sources of stress and mental anguish, maybe all your problems won't disappear - they may still repossess your house and that divorce might really finalize - but there is an emotional balan

    2 out of 4 people found this review helpful.

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    Posted July 9, 2011

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