Table of Contents
Foreword vii
Part 1 Prepractice
Chapter 1 Just Give Yourself Five! 3
Chapter 2 What Is Mindfulness, and Why Practice? 9
Chapter 3 The How-Tos of Practice 29
Part 2 Formal Practice
1 Diaphragmatic Breathing (Focused Attention) 44
2 Body Scan 47
3 Progressive Muscle Relaxation 51
4 Autogenic Training 55
5 Guided Imagery 58
6 Rooting 62
7 Rectangle Breathing 65
8 Loving-Kindness Meditation 67
9 Grounding 70
10 Receptive Attention 73
Part 3 Informal Practice
11 Mindful Waking 78
12 Mindful Toothbrushing 82
13 Mindful Coffee Time 86
14 Mindful Showering 89
15 Mindful Eating 93
16 Mindful Dishwashing 98
17 Mindful Sweeping 102
18 Mindful Walking 106
19 Mindful Doodling 111
20 Mindful Coloring 115
21 Mindful Reading 121
22 Mindful Bedtime 125
Part 4 Mindful Living
23 Radical Acceptance 130
24 Self-Compassion 134
25 Self-Love 137
26 Mindful Listening 141
27 Mindful Media 144
28 Gratitude 148
29 Appreciation 150
30 Beyond the Sixth Minute 152
Afterword 155
Acknowledgments 159
Endnotes 163