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Mindfulness in Eight Weeks: The revolutionary 8 week plan to clear your mind and calm your life
Copyright
HarperThorsons
An imprint of HarperCollinsPublishers 77-85 Fulham Palace Road, Hammersmith, London W6 8JB
www.harpercollins.co.uk
This edition published by HarperThorsons 2014
Text © Michael Chaskalson 2014
Illustrations © Nicolette Caven
Cover photograph © Flint/Corbis
A catalogue record of this book is available from the British Library
While every effort has been made to trace the owners of copyright material reproduced herein and secure permissions, the publishers would like to apologise for any omissions and will be pleased to incorporate missing acknowledgements in any future edition of this book.
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
Title Page
Copyright
Praise for Mindfulness in 8 Weeks
Introduction: Mindfulness Is Everywhere
Box 1: A Small Digression into History
Box 2: Mindfulness-Based Cognitive Therapy
Box 3: How Did the Course at the Heart of This Book Come to Be Formulated?
Box 4: The Effects of Mindfulness Training
Week One: Automatic Pilot
Box 1: The Raisin Exercise
Box 2: Unhelpful Automatic Routines
Box 3: The Body Scan
Box 4: If I Had My Life to Live Over
Box 5: Tips for the Body Scan
Box 6: Stream 1 Home Practice for Week One
Box 7: Stream 2 Home Practice for Week One
Week Two: Mindfulness of the Breath
Box 1: Postures for Meditation
Box 2: Mindfulness of Breathing Meditation
Box 3: Four Key Skills
Box 4: Mindful Attitudes
Box 5: Stream 1 Home Practice for Week Two
Box 6: Stream 2 Home Practice for Week Two
Box 7: Pleasant-Events Diary
Week Three: Mindfulness of the Body Moving
Box 1: The Old Lady and the Fish Basket
Box 2: Change Takes Time
Box 3: The Three-Step Breathing Space
Box 4: The Physical Barometer
Box 5: Approach and Avoidance
Box 6: Empathy and Body Awareness
Box 7: Narrative Mode, Experience Mode
Box 8: Stream 1 Home Practice for Week Three
Box 9: Stream 2 Home Practice for Week Three
Box 10: Unpleasant-Events Diary
Week Four: Managing Reactions
Box 1: The Two Arrows
Box 2: Instructions for Walking Meditation
Box 3: What Is Stress?
Box 4: Mindfulness of the Breath and Body
Box 5: Mindfulness of Sounds and Thoughts
Box 6: Choiceless Awareness
Box 7: The Neurophysiology of Stress
Box 8: Stream 1 Home Practice for Week Four
Box 9: Stream 2 Home Practice for Week Four
Week Five: Letting Things Be
Box 1: Another Way of Being with What Is Difficult
Box 2: The Guest House
Box 3: ‘Sitting with the Difficult’ Meditation
Box 4: Relating to Aversion
Box 5: Using the Three-Step Breathing Space to Cope with Difficulties
Box 6: Stream 1 Home Practice for Week Five
Box 7: Stream 2 Home Practice for Week Five
Week Six: Recognising Thoughts and Emotions as Mental Events
Box 1: Mindfulness and Mental Proliferation
Box 2: Mindfully Relating to Thoughts
Box 3: The Cookie Thief: A Parable
Box 4: So Why Don’t Zebras Get Ulcers?
Box 5: Unhelpful Patterns of Thought
Box 6: Using the Breathing Space to Work with Thoughts
Box 7: Stream 1 Home Practice for Week Six
Box 8: Stream 2 Home Practice for Week Six
Week Seven: Taking Good Care of Yourself
Box 1: What If There Is No Need to Change?
Box 2: Stress – and Its Effect on Kindness and Compassion
Box 3: Mindfulness and Compassion
Box 4: Stress Indicators and Action Strategies
Box 5: Nourishing and Depleting Activities
Box 6: Stream 1 Home Practice for Week Seven
Box 7: Stream 2 Home Practice for Week Seven
Week Eight: Living Mindfully
Box 1: 21 Ways to Stay Mindful at Work
Further Resources
Further Reading
Notes
List of Searchable Terms
List of Audio Files
About the Author
Acknowledgements
Permissions
About the Publisher
Praise for Mindfulness in 8 Weeks
This book is a real joy ... Michael has laid it out clearly, succinctly and approachably. It’s a wonderful mix of clear, practical guidance and sound scientific evidence. Read this book, follow and practise the guidance, and enjoy the fruits!
Rebecca Crane, Director, Centre for Mindfulness Research and Practice, Bangor University
Before I met Michael I thought I knew all there was to know about my thoughts. I was wrong.
Eight weeks on I knew a feeling of space and calm. The internal chatter of my mind was there but not so demanding or noisy. Instead, I was just enjoying a new sense of seeing the world as it is rather than as the setting for my own thoughts.
David Sillito, Media and Arts Correspondent, BBC
This book provides a highly accessible way for people to learn mindfulness, experience its potential to relieve suffering, and cultivate joy, compassion and wisdom.
Willem Kuyken, Professor of Clinical Psychology, Exeter University
Mindfulness in Eight Weeks is a clear, practical and wise companion as you embark on the journey of transformation outlined in the book’s programme. With its balance of scientific knowledge, detailed meditation instructions and tips on how to bring mindfulness into daily life, it is indeed a trustworthy and accessible manual as, step by step, you change your mind and change your life.
Vidyamala Burch, Author and co-founder of Breathworks CIC
A great book for both novices and those familiar with mindfulness practice – I highly recommend it.
Mark Williams Co-Author of the bestselling Mindfulness: A practical guide to peace in a frantic world
The ideas and practices discussed here truly change lives.
Dr. John Teasdale Co-Author: Mindfulness-Based Cognitive Therapy for Depression
As we campaign in Parliament and in government to raise awareness of the benefits of mindfulness training more generally, I hope this new book will open many more eyes to the great benefits that are so readily available with mindfulness practice
Chris Ruane MP
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