Mindfulness in Eight Weeks: The revolutionary 8 week plan to clear your mind and calm your life

Mindfulness in Eight Weeks: The revolutionary 8 week plan to clear your mind and calm your life
Michael Chaskalson

Find your way into Mindfulness with this engaging and practical step-by-step guide that you can follow in your own time and in the comfort of your own home.Mindfulness training can change your life: recommended by the UK’s National Institute for Health and Excellence and prescribed by the NHS, it helps you to experience less stress and anxiety, and to discover more joy and deeper sense of being in each moment. In just eight weeks, people who have learnt these simple and easy-to-follow methods describe how it gives them new zest for life and an increased courage to face whatever obstacles they come across.Michael Chaskalson is an expert instructor. His forty years of practical experience with Mindfulness have enabled him to create a do-it-yourself programme that brings a fresh ease to practising. Endorsed by bestselling author in the field, Mark Williams, this course is a unique hybrid of the two most popular approaches: Mindfulness-Based Stress Reduction (MBSR) and Mindfulness-Based Cognitive Therapy (MBCT). Broken down into eight week segments with step-by-step instructions carefully coordinated for each, Mindfulness in Eight Weeks also comes with audio materials available to download to support home practice, making this book as near as you can get to being a participant on a teacher-led mindfulness course without actually joining one.Simple, supportive and highly recommended, this is THE revolutionary 8 week plan to detox, de-stress and de-clutter your mind.

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HarperThorsons

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This edition published by HarperThorsons 2014

Text © Michael Chaskalson 2014

Illustrations © Nicolette Caven

Cover photograph © Flint/Corbis

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Michael Chaskalson asserts the moral right to be identified as the author of this work

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Source ISBN: 9780007591435

Ebook Edition © SEPTEMBER 2014 ISBN: 9780007591442

Version 2014-09-04

Contents

Cover (#u502e5653-388a-5827-9902-38e73263534b)

Title Page (#u445b8e3a-b8a3-5f10-8d6a-e853bef297a4)

Copyright

Praise for Mindfulness in 8 Weeks

Introduction: Mindfulness Is Everywhere

Box 1: A Small Digression into History (#ulink_8fcd4c50-0f17-55f9-94aa-aedd782e275d)

Box 2: Mindfulness-Based Cognitive Therapy (#ulink_436d9e5a-ea9c-5e38-aba0-959d3ed62549)

Box 3: How Did the Course at the Heart of This Book Come to Be Formulated? (#ulink_d57f4e8a-03e3-5ea6-a808-871a0ccfc929)

Box 4: The Effects of Mindfulness Training (#ulink_7b398654-e188-5ae8-b08a-b30b9eed21ba)

Week One: Automatic Pilot

Box 1: The Raisin Exercise (#ulink_ac847052-920e-5aa8-a12f-231ccfbaf19b)

Box 2: Unhelpful Automatic Routines (#ulink_be6fe4d5-fe97-5983-be4e-c4a12559a3e9)

Box 3: The Body Scan (#ulink_c3debebd-03e5-57ef-8bdd-3a36effdbd8a)

Box 4: If I Had My Life to Live Over (#litres_trial_promo)

Box 5: Tips for the Body Scan (#litres_trial_promo)

Box 6: Stream 1 Home Practice for Week One (#litres_trial_promo)

Box 7: Stream 2 Home Practice for Week One (#litres_trial_promo)

Week Two: Mindfulness of the Breath

Box 1: Postures for Meditation (#litres_trial_promo)

Box 2: Mindfulness of Breathing Meditation (#litres_trial_promo)

Box 3: Four Key Skills (#litres_trial_promo)

Box 4: Mindful Attitudes (#litres_trial_promo)

Box 5: Stream 1 Home Practice for Week Two (#litres_trial_promo)

Box 6: Stream 2 Home Practice for Week Two (#litres_trial_promo)

Box 7: Pleasant-Events Diary (#litres_trial_promo)

Week Three: Mindfulness of the Body Moving

Box 1: The Old Lady and the Fish Basket (#litres_trial_promo)

Box 2: Change Takes Time (#litres_trial_promo)

Box 3: The Three-Step Breathing Space (#litres_trial_promo)

Box 4: The Physical Barometer (#litres_trial_promo)

Box 5: Approach and Avoidance (#litres_trial_promo)