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Mindfulness Made Easy: 50 simple practices to reduce stress, create calm and live in the moment -at home, work and school

Mindfulness Made Easy: 50 simple practices to reduce stress, create calm and live in the moment -at home, work and school

by Maureen F Fitzgerald

NOOK Book(eBook)

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Are you frazzled and stressed?

Join the millions of others benefitting from this scientifically proven method for calming your thoughts and emotions while living fully in the present moment. Mindfulness Made Easy is a collection of best practices based on the work of experts such as Jon Kabat-Zinn, Pema Chodron, and Daniel Siegel. A great introduction to mindfulness, it includes easy tools to reduce stress and create calm, including how to:

  • calm your “monkey mind”
  • eat mindfully
  • relax by breathing deeply
  • scan your body and release tension
  • meditate without sitting on a pillow

Select one each day or practice with others, share them with your friends and family, use them in the classroom or keep them in your office desk.

As Fitzgerald says, “When people pay attention to their body, their thoughts and their emotions, they wake up to a totally new way of understanding themselves and interacting with the world in amazingly positive ways.”

Praise for this book

“Beautiful and thoughtfully written. A must read for anyone interested in starting a mindfulness practice.” ─Jeena Cho, attorney and author of “The Anxious Lawyer” (ABA)

“Maureen gives us a wonderful collection of practical mindfulness techniques. Each one makes you eager to discover the next one. As a teacher of meditation, this book will be a welcome recommendation to my students.” ─ Wendy Quan, workplace meditation instructor & organizational change manager,

“This is a truly wonderful set of exercises for developing mindfulness. I am very impressed with your ability to bring together so many ideas and make it accessible...the format is great: What it is. How to do it. What to notice.” ─Darrell Joan Tomkins, professor emeritus and artist

“If you only have five minutes a day, like me buy this book, try one exercise each day, and you will not only be calmer, but more awake to all of life!” ─Monica Beauregard, president, Bridgepoint Human Resources, Toronto

“Doctors, counsellors and educators can use these powerful tools personally and professionally. Maureen has made mindfulness accessible! ─Susie Lang-Gould, MA, RCC, Director of Peace Portal Counselling Centre

“In a surprisingly short book, Fitzgerald has managed to pack in a remarkably practical and comprehensive collection of practices. She had done us all a great favour in scouring the works of great teachers, extracting the core practices, and making them eminently accessible. A wonderful guide to practice. ─David Tunnah, Management Consultant

" Very powerful stuff for those wishing to see more, do more, in life. We will use this book in our Studios to reduce client stress and to help clients with the right mindfulness approach." ─ Peter Ormesher, CEO and Founder, Reach Studios of Massage & Well Being

About the Author

Maureen F. Fitzgerald, PhD has been meditating and sharing mindfulness techniques for over ten years. She practiced law for 20 years and has written eleven books, many articles and hundreds of blogs. She has a business degree, two law degrees, and a doctorate degree. In her former life, Maureen was a policy lawyer, mediator and professor. As a leader of thoughts and people, Maureen writes and speaks often about social justice, equality and mindfulness. Her motto is: Sharing the right ideas at the right time can change the world. You can find her at

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Product Details

ISBN-13: 9781988072036
Publisher: CenterPoint Media
Publication date: 03/09/2017
Sold by: Barnes & Noble
Format: NOOK Book
Pages: 137
File size: 314 KB

Table of Contents



Chapter 1 Your Body

  1. Notice your breath
  2. Do a body scan
  3. Use all of your senses
  4. Eat mindfully
  5. Be totally present
  6. Smell mindfully
  7. Walk mindfully
  8. Listen to your body
  9. Go very slowly
  10. Practice yoga


Chapter 2 Your Mind

  1. Adopt a beginner’s mind
  2. Notice your monkey mind
  3. Live in the now
  4. Meditate
  5. Feel gratitude
  6. Practice affirmations
  7. Visualize
  8. Avoid assumptions
  9. Find your passion
  10. Stop for a sacred pause

Chapter 3 Your Heart

  1. Notice your feelings
  2. Pay attention to stress
  3. Attend to your pain
  4. Listen to your sadness
  5. Befriend yourself
  6. Go on a media diet
  7. Practice loving-kindness
  8. Notice the judge
  9. Accept the good and the bad
  10. Try compassion

Chapter 4 Your World

  1. Listen and be heard
  2. Speak mindfully
  3. Clarify your intentions
  4. Suspend judgment
  5. Apologize and forgive
  6. Celebrate mistakes
  7. Avoid perfectionism
  8. Practice optimism
  9. Notice your triggers
  10. Question productivity and time

Chapter 5 Your Life

  1. Do mindful art
  2. Try a mandala or labyrinth
  3. Create a sacred space
  4. Dance
  5. Never judge a book by its cover
  6. Live life with joy
  7. Embrace all life
  8. Feast on Life
  9. Accept your journey
  10. Accept yourself completely




About the Author

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