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    Mindfulness: Weeks 7-8 of Your 8-Week Plan
    Mindfulness: Weeks 7-8 of Your 8-Week Plan
    Mindfulness: Weeks 7-8 of Your 8-Week Plan
    Ebook124 pages1 hour

    Mindfulness: Weeks 7-8 of Your 8-Week Plan

    By Michael Chaskalson

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    About this ebook

    Available as a four fortnightly mini-programs or a full length e-book, this revolutionary 8-week Mindfulness program gives you the mental flexibility to manage your emotions, implementing cognitive therapy strategies to lower stress levels, anxiety and mental pressures, and achieve perfect balance.

    Weeks 7-8 focus on taking good care of yourself, using breathing space and choosing an action step that brings a sense of satisfaction, achievement and control.

    Living mindfully involves acceptance and change in order to understand reactions. A key step to becoming self-aware is understanding stress and its effects on kindness and compassion. These last weeks will tie together the key ways to continue staying mindful and how to keep making progress for the rest of your life.

    Made up of a hybrid of the two most popular approaches to Mindfulness currently sweeping the world, Mindfulness: Weeks 1-2 helps establish crucial life skills, such as learning to control behavior and regulate the body’s natural processes with meditation, while also enhancing emotional intelligence, proven to be associated with efficiency, good social skills and an increase in self awareness.

    Start the journey today. Strengthen relationships with friends and family, reach your full personal and academic potential and detox, de-stress and de-clutter your mind with Weeks 1-2 of Mindfulness in Eight Weeks.

    LanguageEnglish
    PublisherHarperCollins UK
    Release dateSep 11, 2014
    ISBN9780007591497
    Mindfulness: Weeks 7-8 of Your 8-Week Plan
    Author

    Michael Chaskalson

    Michael is one of the pioneers of mindfulness teaching and research in Europe. He is the author of the agenda-setting The Mindful Workplace and Mindfulness in Eight Weeks. Based on his 40 years of personal practice of mindfulness and related disciplines, Michael now shares his insights and research with audiences worldwide as a keynote speaker, coach, consultant, and teacher. Michael is founder and CEO of Mindfulness Works and a Professor of Practice at Ashridge Business School.

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      Book preview

      Mindfulness - Michael Chaskalson

      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

      FIRST EDITION

      © Michael Chaskalson 2014

      Cover photograph © Flint/Corbis

      Cover layout design © HarperCollinsPublishers Ltd 2014

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

      All rights reserved under International and Pan-American Copyright Conventions. By payment of the required fees, you have been granted the nonexclusive, non-transferable right to access and read the text of this e-book on screen. No part of this text may be reproduced, transmitted, downloaded, decompiled, reverse engineered, or stored in or introduced into any information storage retrieval system, in any form or by any means, whether electronic or mechanical, now known or hereinafter invented, without the express written permission of HarperCollins e-books.

      Find out about HarperCollins and the environment at www.harpercollins.co.uk/green

      Source ISBN: 9780007591435

      Ebook Edition © SEPTEMBER 2014 ISBN: 9780007591497

      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 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

      Introduction

      Mindfulness Is Everywhere

      When I first started practising mindfulness in the UK back in the 1970s, very few people outside of Asia had heard of it. Now it’s everywhere. TIME Magazine devoted a recent cover to it, US congressmen and British Members of Parliament are vocal about its benefits, public courses abound, there are widely respected programmes available for schoolchildren and young adults, the US Marines are building it into their training, top corporations offer training in it to their employees, scientists study its effects (there are around 40 peer-reviewed scientific papers on the theme published every month) and NICE, the UK’s National Institute for Health and Clinical Excellence that advises the UK National Health Service on appropriate treatments, recommends an eight-week mindfulness course as a front-line intervention for certain conditions.

      Almost every week another mainstream publication, a magazine or newspaper, carries an article that speaks of the popularity of mindfulness and its apparent benefits, and there seems to be an unending stream of books about it.

      So Why Another Book?

      Because it’s one thing just to read about mindfulness and quite another thing to practise it. The aim of this book is to support you in its actual practice. You can use the book as a do-it-yourself manual for learning mindfulness in a structured way or you can use it to supplement the teaching on a teacher-led eight-week mindfulness programme. You can also use it simply to find out more about the approach and to try some of the ideas and practices for yourself.

      The book is built around an eight-week mindfulness course that is a combination of the two most popular and widely researched mindfulness approaches – Mindfulness-Based Stress Reduction (MBSR) and Mindfulness-Based Cognitive Therapy (MBCT). However you use this book, you will get the most from it by actually trying out some of the mindfulness practices taught here over a period of time.

      My intention is for this book to be practical and – as much as possible in this medium – experiential. Although I will refer from time to time to the considerable scientific research into the effects of mindfulness training and I will be discussing some of the theory that underlies the approach, all of that is intended to support and illuminate the actual practice of mindfulness. The true meaning of mindfulness emerges ultimately from its practice and that is something you have to do for yourself. In the end, it is only by practising some of the

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