Mindfulness for Beginners: Reclaiming the Present Moment-and Your Life

Mindfulness for Beginners: Reclaiming the Present Moment-and Your Life

by Jon Kabat-Zinn Ph.D.
Mindfulness for Beginners: Reclaiming the Present Moment-and Your Life

Mindfulness for Beginners: Reclaiming the Present Moment-and Your Life

by Jon Kabat-Zinn Ph.D.


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An Invitation to the Practice of Mindfulness

We may long for wholeness, suggests Jon Kabat-Zinn, but the truth is that it is already here and already ours. The practice of mindfulness holds the possibility of not just a fleeting sense of contentment, but a true embracing of a deeper unity that envelops and permeates our lives. With Mindfulness for Beginners you are invited to learn how to transform your relationship to the way you think, feel, love, work, and play—and thereby awaken to and embody more completely who you really are.

Here, the teacher, scientist, and clinician who first demonstrated the benefits of mindfulness within mainstream Western medicine offers a book that you can use in three unique ways: as a collection of reflections and practices to be opened and explored at random; as an illuminating and engaging start-to-finish read; or as an unfolding "lesson-a-day" primer on mindfulness practice.
Beginning and long-time meditators alike will discover in these pages a valuable distillation of the key attitudes and essential practices that Jon Kabat-Zinn has found most useful with his students, including:

• Why heartfulness is synonymous with true mindfulness
• The value of coming back to our bodies and to our senses over and over again
• How our thoughts "self-liberate" when touched by awareness
• Moving beyond our "story" into direct experience
• Stabilizing our attention and presence amidst daily activities
• Three fundamental mental factors that cause suffering
• How mindfulness heals, even after the fact
•Reclaiming our wholeness, and more

The prescription for living a more mindful life seems simple enough: return your awareness again and again to whatever is going on. But if you’ve tried it, you know that here is where all the questions and challenges really begin. Mindfulness for Beginners provides welcome answers, insights, and instruction to help us make that shift, moment by moment, into a more spacious, clear, reliable, and loving connection with ourselves and the world.

Includes digital access to five guided mindfulness meditations by Jon Kabat-Zinn, selected from the audio program that inspired this book.

Product Details

ISBN-13: 9781622036677
Publisher: Sounds True, Incorporated
Publication date: 07/01/2016
Edition description: Reprint
Pages: 184
Sales rank: 91,017
Product dimensions: 5.90(w) x 7.90(h) x 0.80(d)

About the Author

Jon Kabat-Zinn, PhD, is the founder and director of the Stress Reduction Clinic at the University of Massachusetts Medical Center and associate professor of medicine in the Division of Preventative and Behavioral Medicine. His clinic was featured in 1993 in the public television series Healing and the Mind with Bill Moyers. Jon Kabat-Zinn is the author of Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life and Full-Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain and Illness.

Table of Contents

Introduction 1

Part I Entering 7

Beginners Mind 9

The Breath 11

Who Is Breathing? 13

The Hardest Work in the World 14

Taking Care of This Moment 16

Mindfulness Is Awareness 17

Doing Mode and Being Mode 18

A Grounding in Science 19

Mindfulness Is Universal 21

Wakefulness 22

Stabilizing and Calibrating Your Instrument 24

Inhabiting Awareness Is the Essence of Practice 26

The Beauty of Discipline 27

Adjusting Your Default Setting 29

Awareness; Our Only Capacity Robust Enough to Balance Thinking 31

Attention and Awareness Are Trainable Skills 33

Nothing Wrong with Thinking 34

Befriending Our Thinking 35

Images of Your Mind That Might Be Useful 37

Not Taking Our Thoughts Personally 39

Selfing 40

Our Love Affair with Personal Pronouns-Especially I, Me, and Mine 41

Awareness Is a Big Container 43

The Objects of Attention Are Not as Important as the Attending Itself 45

Part II Sustaining 47

Mindfulness-Based Stress Reduction 49

A World-Wide Phenomenon 51

An Affectionate Attention 53

Mindfulness Brought to All the Senses 54

Proprioception and Interoception 56

The Unity of Awareness 58

The Knowing Is Awareness 60

Life Itself Becomes the Meditation Practice 61

You Already Belong 62

Right Beneath Our Noses 63

Mindfulness Is Not Merely a Good Idea 64

To Come Back in Touch 65

Who Am I? Questioning Our Own Narrative 66

You Are More Than Any Narrative 67

You Are Never Not Whole 70

Paying Attention in a Different Way 72

Not Knowing 73

The Prepared Mind 74

What Is Yours to See? 75

Part III Deepening 77

No Place to Go, Nothing to Do 79

The Doing That Comes Out of Being 80

To Act Appropriately 82

If You Are Aware of What Is Happening, You Are Doing It Right 83

Non-Judging Is an Act of Intelligence and Kindness 85

You Can Only Be Yourself-Thank Goodness! 87

Embodied Knowing 88

Feeling Joy for Others 90

The Full Catastrophe 91

Is My Awareness of Suffering Suffering? 92

What Does Liberation from Suffering Mean? 94

Hell Realms 96

Liberation Is in the Practice Itself 98

The Beauty of the Mind That Knows Itself 101

Taking Care of Your Meditation Practice 103

Energy Conservation in Meditation Practice 104

An Attitude of Non-Harming 106

Greed: The Cascade of Dissatisfactions 108

Aversion: The Flip Side of Greed 110

Delusion and the Trap of Self Fulfilling Prophecies 113

Now Is Always the Right Time 114

The "Curriculum" Is "Just This" 115

Giving Your Life Back to Yourself 117

Bringing Mindfulness Further into the World 118

Part IV Ripening 121

The Attitudinal Foundations of Mindfulness Practice 123

Non-Judging 123

Patience 124

Beginners Mind 124

Trust 126

Non-Striving 127

Acceptance 130

Letting Go 132

Part V Practicing 135

Getting Started with Formal Practice 137

Mindfulness of Eating 143

Mindfulness of Breathing 145

Mindfulness of the Body as a Whole 147

Mindfulness of Sounds, Thoughts, and Emotions 148

Mindfulness as Pure Awareness 151

Epilogue 153

Acknowledgments 155

Recommended Reading 157

About the Author 165

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