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Introduction 1 <p>What You Can Do in a Day  1</p> <p>Foolish Assumptions  2</p> <p>Icons Used in This Book  2</p> <p><b>Chapter 1: Discovering Mindfulness 3</b></p> <p>Understanding the Meaning of Mindfulness  4</p> <p>Looking at Mindfulness Meditation  5</p> <p>Using Mindfulness to Help You  7</p> <p>Allowing space to heal  7</p> <p>Enjoying greater relaxation  8</p> <p>Improving productivity  9</p> <p>Exploring for personal discovery  10</p> <p>Starting the Mindfulness Adventure  12</p> <p>Beginning the voyage  12</p> <p>Overcoming challenges  13</p> <p>Exploring the journey of a lifetime  14</p> <p><b>Chapter 2: Getting Into Formal Mindfulness Meditation Practice 17</b></p> <p>Preparing Your Body and Mind for Mindfulness Meditation  18</p> <p>Savouring Eating Meditation  18</p> <p>Relaxing with Mindful Breathing Meditation  20</p> <p>Engaging in Mindful Movement  22</p> <p>Trying Out the Body Scan Meditation  23</p> <p>Practising the body scan  24</p> <p>Appreciating the benefits of the body scan meditation  27</p> <p>Overcoming body scan obstacles  29</p> <p>Enjoying Sitting Meditation  30</p> <p>Finding a posture that’s right for you  31</p> <p>Sitting on a chair  31</p> <p>Sitting on the floor  32</p> <p>Practising sitting meditation  36</p> <p>Practising mindfulness of breath  36</p> <p>Overcoming sitting meditation obstacles  39</p> <p>Generating Compassion: Metta Meditations  41</p> <p>Practising loving-kindness meditation  41</p> <p>Overcoming metta meditation obstacles  44</p> <p><b>Chapter 3: Using Mindfulness for Yourself and Others 45</b></p> <p>Using a Mini Meditation 46</p> <p>Introducing the breathing space  46</p> <p>Practising the breathing space  46</p> <p>Using the breathing space between activities  50</p> <p>Using Mindfulness to Look After Yourself  51</p> <p>Exercising mindfully  51</p> <p>Mindful running  52</p> <p>Mindful swimming  52</p> <p>Preparing for sleep with mindfulness  53</p> <p>Using Mindfulness in Relationships 54</p> <p>Starting with your relationship with yourself  54</p> <p>Engaging in deep listening  56</p> <p>Being aware of expectations  57</p> <p>Looking into the mirror of relationships  58</p> <p>Taking responsibility for your emotions  59</p> <p>Meeting difficult people anew  60</p> <p><b>Chapter 4: Where to Go from Here 63</b></p> <p>A Quick Review of How Mindfulness Can Help You  63</p> <p>Visiting dummies.com 64</p>

<strong>Shamash Alidina</strong> is a professional mindfulness trainer, teacher and lecturer. He trained in mindfulness at the Centre For Mindfulness in Bangor and he has a Masters degree in Education, with a focus on brain and behaviour. Shamash is qualified?as a professional coach and he has a certificate in Counselling Skills. Shamash has over 10 years' experience teaching mindfulness in schools and on university courses, and he currently runs mindfulness-based stress reduction (MBSR) and mindfulness-based cognitive therapy (MBCT) courses in London. He has spoken at several high-profile meditation lectures and workshops, including the 'Science of Mindfulness' and the 'Science of Gratitude' lecture series in London. Shamash is also the author of <em>Mindfulness For Dummies</em>.

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