Shamash Alidina 
Become More Mindful In A Day For Dummies 

Discover how mindfulness can help you take care of yourself –
and others!

Become More Mindful In a Day provides a practical
introduction to mindfulness, and the benefits of a mindful approach
to life. Designed to contain a day’s reading, this handy
guide explains what mindfulness is, how to begin practising mindful
meditation, and explores a number of ways mindfulness can help you
achieve a happier state of mind.

Open the book and find:

* An introduction to the basics of mindfulness meditation

* The difference between ‘formal’ and
‘informal’ meditation

* Several examples of mindful meditation, including the body scan
meditation and sitting meditation

* How mindfulness can help in relationships

* Tips for exercising mindfully

สารบัญ

Introduction 1

What You Can Do in a Day 1

Foolish Assumptions 2

Icons Used in This Book 2

Chapter 1: Discovering Mindfulness 3

Understanding the Meaning of Mindfulness 4

Looking at Mindfulness Meditation 5

Using Mindfulness to Help You 7

Allowing space to heal 7

Enjoying greater relaxation 8

Improving productivity 9

Exploring for personal discovery 10

Starting the Mindfulness Adventure 12

Beginning the voyage 12

Overcoming challenges 13

Exploring the journey of a lifetime 14

Chapter 2: Getting Into Formal Mindfulness Meditation
Practice 17

Preparing Your Body and Mind for Mindfulness Meditation
18

Savouring Eating Meditation 18

Relaxing with Mindful Breathing Meditation 20

Engaging in Mindful Movement 22

Trying Out the Body Scan Meditation 23

Practising the body scan 24

Appreciating the benefits of the body scan meditation
27

Overcoming body scan obstacles 29

Enjoying Sitting Meditation 30

Finding a posture that’s right for you 31

Sitting on a chair 31

Sitting on the floor 32

Practising sitting meditation 36

Practising mindfulness of breath 36

Overcoming sitting meditation obstacles 39

Generating Compassion: Metta Meditations 41

Practising loving-kindness meditation 41

Overcoming metta meditation obstacles 44

Chapter 3: Using Mindfulness for Yourself and Others
45

Using a Mini Meditation 46

Introducing the breathing space 46

Practising the breathing space 46

Using the breathing space between activities 50

Using Mindfulness to Look After Yourself 51

Exercising mindfully 51

Mindful running 52

Mindful swimming 52

Preparing for sleep with mindfulness 53

Using Mindfulness in Relationships 54

Starting with your relationship with yourself 54

Engaging in deep listening 56

Being aware of expectations 57

Looking into the mirror of relationships 58

Taking responsibility for your emotions 59

Meeting difficult people anew 60

Chapter 4: Where to Go from Here 63

A Quick Review of How Mindfulness Can Help You 63

Visiting dummies.com 64

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Shamash Alidina 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 Mindfulness For Dummies.