Table of Contents
Foreword Jack Kornfield ix
Introduction xi
How to Use This Book xx
Part 1 My Story
1 Waking Up 3
2 Transformation of Suffering 9
3 Waking Up in Daily Life 13
4 Finding the Heart 17
5 The Birth of My Compassion Practice 22
Part 2 Nine Practices for Cultivating Compassion
6 Introducing Nine Practices for Cultivating Compassion 31
7 Mindfulness Meditation 36
8 The Mindful Pause Practice 46
9 The Heart's Intention Practice 53
10 The Self-Compassion Practice 61
11 The Compassion for Others Practice 70
12 The Heart That Cares for All (Bodhichitta) Practice 82
13 The Compassionate Choice Practice 92
14 The Spiral of Compassion and Forgiveness Practice 110
15 Brief On-the-Go Practices for Mindfulness and Compassion 123
Part 3 Stories
16 Introducing Nine Stories 143
17 When You Experience Self-Criticism 145
18 When Old Family Wounds Haunt You 153
19 When You Feel Betrayed 159
20 When Money Problems Threaten Your Relationship 166
21 When Rage Threatens to Destroy Your Life 174
22 When Self-Hate Turns You against Yourself and Others 186
23 When the World's or Another's Suffering Overwhelms You 193
24 When Blending Families Opens Wounds 201
25 Small Stories, Brief Practices, and Little Healings on the Go 207
Conclusion: Walking on the Mountain 217
Acknowledgments 225
Appendix: Charts 227
Notes 233
Index 235