Table of Contents
Introduction 1
Chapter 1 What Is Meditation? (or, If You Can Breathe, You Can Meditate) 7
Attention, Attention, Attention!
The Three Key Skills
Chapter 2 Why Meditate? The Benefits and Science of Meditation 18
The Science of Meditation
Kicking Open The Door
Week 1 Concentration: Breathing and the Art of Starting Over 37
Getting Ready: Place, Time, and Posture 41
Practice Preview 45
Meditation: Breathing 48
Meditation: Hearing 53
Meditation: Letting Go of Thoughts 56
Meditation: Mini-Meditations throughout the Day 58
Reflections on Week One 59
FAQS 64
Exercise: Working with the Uninvited Thought 75
Exercise: Look at Yourself with Quiet Eyes 75
Journal Prompt: Embracing the Distractions 76
The Takeaway 76
Week 2 Mindfulness and the Body Letting Go of Burdens 81
Practice Preview 84
Meditation: Body Scan 88
Meditation: Walking 90
Meditation: Body Sensations 96
Meditation: Everyday Activities 99
Meditation: Drinking Tea 100
Reflections on Week Two 102
FAQS 106
Exercise: A Time to Mind Your Body 108
Exercise: Our Bodies in Space 109
Journal Prompt: Subtle Sensation 109
The Takeaway 110
Week 3 Mindfulness and Emotions Dealing with Thoughts and Feelings 112
The Five Obstacles
Practice Preview 121
Meditation: On Emotions 122
Meditation: On Calling Up Difficult Emotions 125
Meditation: On Positive Emotions 129
Meditation: On Thinking 131
Reflections on Week Three 133
FAQS 137
Exercise: Minding the Gap 145
Exercise: The Re-Balancing Act 145
Journal Prompt: Making It Rain 146
The Takeaway 146
Week 4 Lovingkindness Cultivating Compassion and True Happiness 152
Practice Preview 159
Meditation: Lovingkindness 161
Meditation: Lovingkindness for Times of Emotional or Physical Pain 163
Meditation: Lovingkindness for Caregivers 167
Meditation: On Seeing the Good Within 169
Meditation: On Quieting the Inner Critic 171
Meditation: Lovingkindness While Walking 172
Meditation: Circle of Lovingkindness 173
Reflections on Week Four 174
Faqs 177
Exercise: Your Subway Car 184
Exercise: Predict Your Good 184
Journal Prompt: A Circle of Compassion 185
The Takeaway 185
10 Ways to Deepen Your Practice 188
The Weeks Beyond: Keeping The Practice Going "Just Put Your Body There" 191
Start Over
Remember That Change Takes Time
Use Ordinary Moments
Your Life and Your Practice
Faqs 201
Final Reflections 207
Resource Guide 211
Places to Learn Insight Meditation and Find Supplies Notes
About the Author 225