Meditation is increasingly recommended for relaxation, for enhancing relationships and well-being, to increase performance in sports and business, for personal growth, and to assist healing. Introducing mindfulness-based stillness meditation, Ian Gawler and Paul Bedson explain how to build a daily meditation practice. The authors also show how meditation can be used to work with our emotions, aid healing, manage pain, or as a spiritual practice.
Meditation is a path we can pursue and refine throughout our lives. Drawing on modern science as well as ancient Eastern traditions and the authors' own extensive personal experience as practitioners and teachers, this guide offers the techniques and understanding needed to explore meditation practice deeply. It is also an invaluable resource for meditation teachers from all background.
|Publisher:||Penguin Publishing Group|
|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
What People are Saying About This
"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."
Praise for YOU CAN CONQUER CANCER:
"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
Most Helpful Customer Reviews
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.