Shamash Alidina 
Mindfulness For Dummies 

Use mindfulness to relax and control anxiety, depression, stress
and pain

Whether you’re looking to control your depression and anxiety
levels, improve concentration and reduce stress, or just want to
restore balance in your life, Mindfulness For Dummies,
2nd Edition shows you how to slow down, become aware
of what is going on around you and react effectively. Focusing on
breathing and other self-control techniques, the practice of
mindfulness is scientifically proven to calm jittery nerves and
free the mind of distracting thoughts, mental clutter and
unrealistic expectations.

With this easy-to-follow guide, you’ll discover how to pay
attention to the present in order to change the way you think, feel
and act. Covering the latest research on the effect of mindfulness
on the brain, Mindfulness For Dummies, 2nd
Edition shows you how to break free from a downward spiral of
negative thought and action, and empowers you to make positive
choices that support your well-being.

* Use mindfulness to reduce stress and anxiety, combat pain and
more

* Receive guidance on incorporating mindfulness into everyday
life

* Establish your own mindfulness routine

* Access audio downloads of guided meditations

Written by a professional mindfulness trainer, and packed with
tips to incorporate this practice into your daily life,
Mindfulness For Dummies, 2nd Edition shows you
how to reap the benefits of a more attentive life.

สารบัญ

Foreword xiii

Introduction 1

Part I: Getting Started with Mindfulness 5

Chapter 1: Discovering Mindfulness 7

Chapter 2: Enjoying the Benefits of Mindfulness 21

Part II: Preparing the Ground for Mindful Living 37

Chapter 3: Nurturing Your Motivation 39

Chapter 4: Growing Healthy Attitudes 53

Chapter 5: Humans Being Versus Humans Doing 73

Part III: Practising Mindfulness 89

Chapter 6: Getting Into Formal Mindfulness Meditation Practice 91

Chapter 7: Using Mindfulness for Yourself and Others 119

Chapter 8: Using Mindfulness in Your Daily Life 139

Chapter 9: Establishing Your Own Mindfulness Routine 159

Chapter 10: Dealing with Setbacks and Transcending Distractions 177

Part IV: Reaping the Rewards of Mindfulness 197

Chapter 11: Discovering Greater Happiness 199

Chapter 12: Reducing Stress, Anger and Fatigue 219

Chapter 13: Using Mindfulness to Combat Anxiet y, Depression and Addiction 237

Chapter 14: Getting Physical: Healing the Body 259

Chapter 15: Coaching Children in Mindfulness 273

Part V: The Part of Tens 289

Chapter 16: Ten Top Tips for Mindful Living 291

Chapter 17: Ten Ways Mindfulness Can Really Help You 301

Chapter 18: Ten Mindfulness Myths to Expose 311

Chapter 19: Ten Paths to Further Study 319

Index 327

เกี่ยวกับผู้แต่ง

Shamash Alidina is a professional mindfulness teacher
trainer, coach and speaker. Shamash has over 14 years’
experience teaching mindfulness. He currently runs creative
workshops for organisations and speaks at conferences worldwide. He
offers online training, teacher training and professional
development in mindfulness-based approaches.