Table of Contents xiii

Encouraging a Being Mode of Mind............................................................. 76

Dealing with emotions using being mode ......................................... 78
Finding time to just be......................................................................... 79
Living in the moment........................................................................... 80

Part III: Practising Mindfulness .................................. 83

Chapter 6: Getting Into Formal Mindfulness Meditation Practice . . .85
Preparing Your Body and Mind
for Mindfulness Meditation ...................................................................... 85
Savouring Eating Meditation ........................................................................ 86
Relaxing with Mindful Breathing Meditation ............................................. 88
Engaging in Mindful Movement ................................................................... 89
Trying Out the Body Scan Meditation ........................................................ 91
Practising the body scan .................................................................... 91
Appreciating the benefits of the body scan meditation ................. 93
Overcoming body scan obstacles...................................................... 95
Enjoying Sitting Meditation .......................................................................... 96
Finding a posture that’s right for you ............................................... 96
Practising sitting meditation ............................................................ 101
Overcoming sitting meditation obstacles....................................... 104
Stepping Out with Walking Meditations ................................................... 105
Examining your walking habits ........................................................ 105
Practising formal walking meditation ............................................. 105
Trying alternative walking meditations .......................................... 106
Overcoming walking meditation obstacles .................................... 107
Generating Compassion: Metta Meditations ............................................ 108
Practising loving-kindness meditation ............................................ 109
Overcoming metta meditation obstacles........................................ 110

Chapter 7: Using Mindfulness for Yourself and Others. . . . . . . . . . . .113

Using a Mini Meditation .............................................................................. 113
Introducing the breathing space...................................................... 114
Practising the breathing space ........................................................ 115
Using the breathing space between activities ............................... 118
Using Mindfulness to Look After Yourself ................................................ 118
Exercising mindfully .......................................................................... 119
Preparing for sleep with mindfulness ............................................. 120
Looking at a mindful work-life balance ........................................... 121
Using Mindfulness in Relationships .......................................................... 122
Starting with your relationship with yourself ................................ 122
Engaging in deep listening ................................................................ 124
Being aware of expectations............................................................. 125
Looking into the mirror of relationships ........................................ 126
Taking responsibility for your emotions ........................................ 127
Meeting difficult people anew .......................................................... 127