American Psychological Association

Acknowledgments Introduction I. Why be Mindful, and How? Mindfulness and Science Buddha, Mindfulness, Stress, and Relaxation Building a Mindfulness Practice Using This Book II. Cultivating Attention Mindful Breathing Distinguishing Thoughts From Awareness Body Scan Progressive Muscle Relaxation Mindful Standing and Walking Mindful Movements and Yoga Mindful Eating Mindful Listening to Sounds Mindful Silence Mindful Seeing Mindful Interactions Mindful Consumption Abdominal Breathing Three-Part Breath Rhythmic Breathing Alternate Nostril Breathing Cleansing Breath III. Cultivating Compassion The RAIN Approach Application of RAIN to Fear and Anger Cultivating Positive States Beholding Loving-Kindness Giving and Receiving (Tonglen) Forgiveness Bring It All Together: A Mindful Day Concluding Remarks Additional Resources References Index About the Author