Mindfulness: An Eight-Week Plan for Finding Peace in a Frantic World (37 page)

training, to focus,
79

wandering,
64–65
,
82
,
85
,
86–87
,
94–95
,
101
,
102
,
103
,
127–28
,
129–30
,
151
,
198

Mind-body connection,
20–22
,
23
,
91–92

Mindful eating

in Chocolate meditation,
14
,
54
,
55
,
72

in Raisin meditation,
72
,
73–75

Mindful Movement meditation,
58

guidelines for,
118–19
,
196

reactions to,
124–26

stretches in,
120–23

Mindfulness and mindfulness meditation

audio tracks on,
14
,
56
,
82
,
103
,
106
,
119
,
131
,
152

autopilot and,
70

Being mode awakened by,
35
,
38
,
39
,
40
,
41–42
,
43

benefits of,
5
,
6
,
11–12
,
35–36
,
44–45
,
50–52
,
212
,
216
,
217

for boosting resilience,
53–54

brain changes from,
46–49

choosing practices for,
247

compared to parachute weaving,
243

core program of,
12

time frame for,
13

effectiveness of,
3

enhancing, in Week Seven,
231
,
233–34

feelings of failure about,
151

finding gaps for practicing,
222–23

focusing on breath in,
4–5

gardening analogy and,
153

habit breaking in,
12–13

for increasing life expectancy,
36–37

for maintaining peace in a frantic world,
244–45

for managing negative thoughts,
11

myths about,
6–7

overview of,
240–41

positive reason for continuing,
246–47

purpose of,
242–43

repetition in,
153

struggles with,
167

subtle changes from,
116

time spent on,
56
,
57
,
247–49

Mindfulness-based cognitive therapy (MBCT),
3
,
51–52

Mindfulness bells,
235–36

Mindfulness of the Body and Breath meditation,
58
,
81–82
,
83–85
,
86–87

Mindfulness Program.
See
Eight-Week Mindfulness Program

Mood

as driver of thoughts,
19
,
20

influences on,
10–11
,
20
,
26

low

persistence of,
26

preventing pleasure,
230

mindfulness meditation improving,
50

motivation and,
229

subtle changes in,
16
,
18

thinking producing,
8
,
9

warning signals about,
226

Mortality, meditation reducing,
51

Motivation,
228–29

Mouse in the maze experiment,
112–14
,
177

Movement.
See also
Mindful Movement meditation

depression and,
21

Movie going Habit Releaser,
159–60

N
egativity,
5
,
9
,
13
,
25–26
,
28
,
30–31
,
34
,
42
,
50
,
57
,
59
,
61
,
71
,
109
,
116
,
138
,
181
,
205
,
226
,
243

Breathing Space and,
157
,
206–7
,
245

downward spirals of,
10–11
,
40
,
71–72
,
115
,
131
,
176
,
179

Exploring Difficulty meditation and,
170–71

mouse and movement experiment and,
113–14

Nourishing activities

in Being mode,
43

exercise for assessing,
218–20

giving up,
59–60
,
214–16

importance of,
218

for rebalancing life,
221
,
223–24
,
226

O
ne-Minute meditation,
4

Overthinking,
30
,
34
,
35
,
44
,
59
,
114
,
188
,
231

P
ain, chronic,
6

Painful engagement,
188

Parachute, weaving,
243
,
244–45

Passivity,
112

Past

acceptance of,
194
,
196

difficulty letting go of,
188
,
191

entrapment in,
188
,
194
,
207

influence of,
24–25
,
26
,
114
,
137

living in,
77
,
105

memories of,
9
,
11
,
27
,
42
,
43
,
48
,
144
,
146
,
189
,
191
,
193
,
229

re-living,
42
,
43

Peace,
2
,
8–12
,
13
,
24
,
34
,
59
,
62
,
63
,
85
,
93
,
100
,
129
,
134
,
147
,
194
,
195
,
196
,
204
,
241–47

Perfectionism,
114
,
249

Perspective, changes in,
33
,
34
,
156
,
158

Physical health, mindfulness meditation improving,
50–51

Picking fruit, in Mindful Movement meditation,
121–22

PITs (Practice Interfering Thoughts),
160

Planning, in Doing vs. Being modes,
42
,
43

Plant care Habit Releaser,
183–84

Playfulness,
113
,
115
,
180

Pleasure, reclaiming,
230
,
231–32

Poems

“Hokusai Says,”
238
,
249
,
250–51

“The Guest House,”
166–67
,
244

Positivity,
6
,
19
,
46
,
47
,
50
,
140

Postponement of life,
242

Posttraumatic stress disorder (PTSD),
186–87
,
192

Practice Interfering Thoughts (PITs),
160

“Practices of the week” box,
57

Prefrontal cortex, showing mood shifts,
47

Present moment

living in,
42–43

paying attention to,
78

Problem-solving,
12
,
28–30
,
34
,
175

PTSD,
186–87
,
192

Pushing too hard

donkey story about,
112–13

pitfalls of,
112

Puzzles, approach- vs. avoidance orientated,
112–14

R
ainstorm analogy, Breathing Space and,
157–58

Raising arms, in Mindful Movement meditation,
120–21

Raisin meditation,
72
,
73–75
,
76–79
,
196

Rational critical thinking,
28

Reaction times, mindfulness meditation increasing,
5
,
6

Real events, memories of,
189
,
190

Rebalancing daily life,
221–26

Reclaiming your life Habit Releaser,
207–8

Relationships, meditation improving,
6

Repetition, in meditation,
153

Resignation, vs. mindful acceptance,
40
,
45

Resilience, mindfulness boosting,
53–54

Reward centers of brain,
230

Risk taking,
115

Routine activities

focusing on,
76–77
,
78

normally missed,
76

waking up to,
117

Rumi, Jalaluddin,
166–67
,
244

Rumors,
138–40
,
209

S
adness,
3
,
8
,
10
,
12
,
19
,
25
,
29
,
42
,
48
,
71
,
116
,
126
,
156
,
164
,
177
,
188
,
193
,
245