Timeless Truths for Modern Mindfulness: A Practical Guide to a More Focused and Quiet Mind

Timeless Truths for Modern Mindfulness: A Practical Guide to a More Focused and Quiet Mind

by Arnie Kozak


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Mindfulness—focusing on the present moment while accepting your feelings, thoughts, and bodily sensations—is growing in popularity. You can find apps, online courses, and articles on the subject. Businesses like Google are incorporating the practice at work, resulting in lower stress levels, less frustration, fewer sick days, and less burnout. Health centers at universities are getting in on the act too, helping overly stressed students find relief.

This basic guide to mindfulness is geared toward the curious, the beginner, and the person looking for real help with the burdens of modern life. Divided into five sections—Appreciating Mindfulness, How to Practice, Mindfulness in Action, Going Deeper, Going Even Deeper—this handy guide tells you everything you need to know to get rid of stress and gain newfound peace: how mindfulness works, how to practice it, and how to apply it in daily life.

Along with explanations of mindfulness, each chapter includes a unique guided meditation and a timeless truth that will guide the reader to deal with obstacles to practicing mindfulness, living with wisdom, and how to create unconditional happiness through mindfulness.

Product Details

ISBN-13: 9781510728028
Publisher: Skyhorse
Publication date: 01/16/2018
Pages: 272
Product dimensions: 5.30(w) x 7.00(h) x 1.30(d)

About the Author

Arnie Kozak, PhD, is a psychotherapist, clinical assistant professor in psychiatry at the University of Vermont College of Medicine, and workshop leader at the Barre Center for Buddhist Studies and the Kripalu Center for Yoga and Health. He is the author of Wild Chickens and Petty Tyrants: 108 Metaphors for Mindfulness, The Everything Guide to the Introvert Edge, The Everything Essential Buddhism Book, and Mindfulness A to Z: 108 Insights for Awakening Now.

Table of Contents

Acknowledgments xiii

Introduction xvii

Section I Appreciating Mindfulness 1

Chapter 1 A Brief History of Mindfulness 5

Meditation: Starting Wherever You Are 7

Axiom: Separate efforts from results 9

Chapter 2 Why I Practice Mindfulness 11

Meditation: Getting into Your Meditation Seat 17

Axiom: Problems don't have to be problems 18

Chapter 3 Buddha 2.0: The Buddha Wasn't a Buddhist 23

Meditation: Following Sounds 32

Axiom: Thank you; No thank you 33

Chapter 4 Mindfulness and Your Religion 35

Meditation: Get Curious about Your Mind 38

Axiom: There is no goal for mindfulness meditation practice 39

Section II How to Practice 43

Chapter 5 How to Pay Attention 45

Meditation: Breathing 101 50

Axiom: Every burden is also a teacher 52

Chapter 6 Demythologizing Practice 55

Meditation: Getting Intimate with Your Body (Body Scan) 61

Axiom: Investigate the energy underlying the story 64

Chapter 7 The Buddha's Top Five Obstacles to Practice 67

Meditation: Walking 77

Axiom: Unwanted visitations don't have to be proliferated 79

Chapter 8 Meditation and Daily Life 81

Meditation: Informal Practice 87

Axiom: You are permitted to drive the speed limit 88

Chapter 9 What You Can Expect from Practice 91

Meditation: Intentional Breathing 97

Axiom: Not every problem can/should be fixed 98

Section III Mindfulness in Action 101

Chapter 10 Operating Instructions for Your Brain 103

Meditation: The Breathing Body 112

Axiom: Your rational brain has a different agenda than your emotional brain: know the difference 113

Chapter 11 Evolution 117

Meditation: Working with Your Stress Cues 120

Axiom: What's the best way to take care of myself in this moment? 121

Chapter 12 Overcoming FEAR 123

Meditation: AIR-Appreciate, Inquire, and Revise 126

Axiom: Calibrate your GPS: Get some rest, put things in context, start again in the next moment 127

Chapter 13 Embracing Adversity 131

Meditation: Embracing Adversity 133

Axiom: Actions are preferable to interpretations 135

Chapter 14 Undoing Trauma and Pain 137

Meditation: Metabolizing Trauma 140

Axiom: Mindlessness never takes a vacation 141

Chapter 15 Dealing with Equanimity Lapses 143

Meditation: Forgiveness 147

Axiom: Grief is the admission price to the present moment 149

Section IV Going Deeper 151

Chapter 16 Changing the Way You See the World 153

Meditation: Open Presence without Agenda 157

Axiom: Hope is not the same thing as confidence 158

Chapter 17 The Buddha's Revolutionary Project 161

Meditation: Finding Joy, Rest, and Peace 163

Axiom: Vulnerability is simply what happens to embodied beings who live in a world subject to the laws of physics and evolution 165

Chapter 18 The Buddha's First Teaching 169

Meditation: What Does the Mind Want? 178

Axiom: Don't believe anything you think 179

Chapter 19 Who's Running the Show? 181

Meditation: Mind Scan 185

Axiom: Two words that make all the difference: "This is happening" versus "This is happening to me." 188

Section V Going Even Deeper 191

Chapter 20 Mindfulness with a Capital "M" 193

Meditation: Breathing through Resistance 195

Axiom: We are human becomings who take form through an impetus toward interest, joy, and care 197

Chapter 21 A Value-Driven Life 199

Meditation: Opening the Heart 202

Axiom: We are not to blame AND we are responsible 206

Chapter 22 Making the World a Better Place 209

Meditation: Working with Chronic Pain 212

Axiom: The "point" of life is to negotiate the laws of physics in ways that are sustaining, and where possible, graceful, joyful, and significant 213

Chapter 23 Inching toward Awakening 217

Meditation: Sitting Still 221

Axiom: Perfectionism is a cheat against impermanence 224

Chapter 24 Moving from FEAR into the Vast 227

Meditation: Mindfulness of Music 229

Axiom: Sovereignty is nothing other than telling shame and death to go f*%# themselves 231

Chapter 25 Unconditional Happiness 233

Meditation: Emptiness 240

Axiom: Take care of meaning and happiness takes care of itself 242

Core Principles 245

Epilogue 247

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