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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
Bibliography and Resources 257
About the Author 273
Posted August 10, 2010
"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)."
WebMD.com 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
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Posted July 9, 2011
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