Meditation: An In-Depth Guide

Meditation: An In-Depth Guide

by Ian Gawler, Paul Bedson


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Product Details

ISBN-13: 9781585428618
Publisher: Penguin Publishing Group
Publication date: 06/02/2011
Pages: 416
Sales rank: 483,865
Product dimensions: 5.86(w) x 8.94(h) x 1.10(d)
Age Range: 18 Years

About the Author

Ian Gawler is the founder of the Gawler Foundation. He has appeared widely in the media, and is sought after as a presenter and speaker at conferences around the world. For more than thirty years, Gawler has conducted, in his native Australia and internationally, many workshops and retreats that have drawn big crowds.

Paul Bedson is a counselor, psychotherapist, meditation instructor, and natural therapist. He has been working in the field of mind/body medicine for more than 20 years.

Table of Contents

Introduction: The Gift of Meditation 1

Meditation Journeys: About the Authors 15

Part I Mindfulness-Based Stillness Meditation 39

1 Introducing Mindfulness-Based Stillness Meditation 41

Step 1 Preparation 57

2 Establishing Comfort and Ease 59

Step 2 Relaxation 75

3 Learning to Relax 77

4 Progressive Muscle Relaxation 88

Step 3 Mindfulness 107

5 Mindfulness of Breath 109

6 Habits of Thinking and Awareness 124

7 Mindfulness of Body 152

8 Knowing Your Body 163

9 Mindfulness of Emotions 175

10 Connecting with Feelings 183

Step 4 Stillness 209

11 Mindfulness of Thoughts and Stillness 211

12 Stillness and the Nature of Mind 234

13 The Complete Mindfulness-Based Stillness Meditation Technique 245

Part II Other Applications 261

14 Meditation and Mind-Body Medicine 266

15 Meditation for Transforming Pain 280

16 Meditation, Imagery and Affirmations 304

17 Meditation Using Intention-Forgiveness, Gratitude and Loving Kindness 322

18 Meditation Using Inquiry-Contemplation 339

19 Meditation and the Spiritual Path 353

Conclusion: Integration 368

Appendix: Definitions of Meditation 371

Acknowledgments 379

Notes 383

Bibliography 385

Index 389

What People are Saying About This

From the Publisher

"Regardless of religious beliefs or life situations, any reader would benefit from the Mindfulness-Based Stillness Meditation (MBSM) techniques clearly outlined here. There are many user-friendly books that teach basic meditation, but this edition is particularly unique in its authors’ life stories and expertise in the mind-body connection. Bedson spent time in India learning from masters at a Tibetan monastery, and Gawler, diagnosed with swiftly fatal osteogenic sarcoma at the age of 24, overcame his painful disease through meditation and lifestyle change and has remained cancer-free since 1978."
—Kirkus Review


"An exceptional man with an exceptional story about recovering and healing. This is not only about cancer but about your life and choices."
—Dr. Bernie Siegel, author of Love, Medicine and Miracles

"A wonderfully practical, inspiring guide both for preventing and healing cancer."
—Dr. Joan Borysenko, author of Minding the Body, Mending the Mind

"There is hope for people with life-threatening cancer, and this book is where to find it."
—George Jelinek, Professor of Emergency Medicine, University of Western Australia

Customer Reviews

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Meditation: An In-Depth Guide 5 out of 5 based on 0 ratings. 1 reviews.
sandrabrazier More than 1 year ago
I have studied meditation for years and have read many books. Any book about meditation is going to be vague, considering the subject matter. However, this book is unique. It actually gives the reader a clear step-by-step process to meditation. Written in clear and concise language, it is very easy to follow. Written by two very qualified experts, Ian Gower and Paul Bedson, this book speaks from their real searches for and a true experience of meditation. Both men were seeking peace and fulfillment. This search led both men to a practice of meditation and an exploration into how to best achieve it. This book is unusual. The usual approach to meditation is rather vague, as the way to achieve it is vague and different for each person. Gower’s and Bedson’s method, the Mindfulness-Based Stillness Meditation, is based, as the name suggests, on mindfulness. This is nothing new, but, in this book, they give step-by-step directions to achieve this. When I say step-by-step, I mean it. Literally every single step is described intensely. They have broken down the meditation into four main steps: preparation, relaxation, mindfulness, and stillness. This method is not a different way to meditate, it just provides a more exact method that allows beginners to learn how to meditate effectively. One section that I found particularly useful is their chapter on mindfulness of emotions. In this chapter, they show an effective and healthy way to handle the emotions. It is a method that leads to self-love, self-confidence, and spiritual maturity. There is still so much I can say about the usefulness of this book. In short, this is THE BOOK that you need if you wish to learn effective meditation.