Five Good Minutes of Mindfulness , livre ebook

New Harbinger Publications - Jeffrey Brantley

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118 pages

English

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Sujets

Mind

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Publié par	New Harbinger Publications
Date de parution	01 décembre 2021
Nombre de lectures	2
EAN13	9781684038688
Langue	English
Poids de l'ouvrage	1 Mo

Informations légales : prix de location à la page 0,0678€. Cette information est donnée uniquement à titre indicatif conformément à la législation en vigueur.

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“Candid, impactful, and nuanced—while also realistic and inspirational. If you want to reduce stress, feel grounded in the midst of turmoil, and stop letting the unimportant and inconsequential drive your life, these practices are for you. Stemming from the authors’ decades-long practice and experience, they invite you to rest in the richness of the present moment and let its wisdom guide you along.”
—Riitta H. Rutanen Whaley, MS, MSPH, RYT , mindfulness-based stress reduction (MBSR) and yoga instructor at Duke Health and Well-Being, and author of Pausing Mindfully
“Jeffrey Brantley and Wendy Millstine brilliantly bring the practice of mindfulness into practical, easily digestible, yet deeply meaningful five-minute sessions. These brief sessions teach us how to be with ourselves in a completely different way—with a sense of friendliness toward self. Brantley’s wisdom, warmth of heart, and genuine kindness shine through each of these simple yet powerful practices, and show us how being in the moment with nonjudgmental awareness can transform our lives.”
—Lisa Wickham , registered nurse, certified mindfulness instructor, certified hypnotherapist, certified compassion fatigue practitioner, and owner of Fully Mindful
“This book is a must! In this fast-paced world, Five Good Minutes of Mindfulness offers short meditation practices to create some calm and space in our daily lives. Brantley and Millstine have put together a practical and easy approach for creating a habit of self-care, awareness, and wellness.”
—Betsy Dessauer, MFA, CYT, CWMF , founder and CEO of Mindful Anytime
“What a delight to see another Five Good Minutes ® book from Brantley and Millstine! In today’s busy world, these mini practices make mindfulness accessible to all. Readers will discover one hundred creative ways to access their own resourcefulness, bringing the best version of themselves to meet the challenges of work and life.”
—Julie Kosey, MS, PCC, NBC-HWC, CMT-P, RYT , director of human performance coaching at Adventist Health, MBSR instructor at Duke Integrative Medicine, and faculty for UCLA’s Training in Mindfulness Facilitation
“What a deal! Five minutes of reflection and practice for a day of greater clarity, focus, peace, and fulfillment. Brantley and Millstine have written a book made for these times. The practices in this book increase awareness and commitment to personal intention while providing a guidepost for staying true to them. This book is a sure medium for staying grounded and empowered, regardless of whether or not the world cooperates.”
—Paul Nagy, LCMHC, LCAS , assistant professor in the department of psychiatry and behavioral sciences at Duke University School of Medicine
“We all have the natural ability to be mindful. And, we all have five minutes! In their latest book filled with easy, accessible self-help practices, Jeff Brantley and Wendy Millstine skillfully guide us in slowing, relaxing, appreciating, and connecting through mindfulness. For anyone looking to boost their inner resilience during these difficult times, Five Good Minutes of Mindfulness is a gem.”
—Jeff Greeson, PhD , assistant professor of psychology, and director of the Mindfulness, Stress and Health Lab at Rowan University

Publisher’s Note
This publication is designed to provide accurate and authoritative information in regard to the subject matter covered. It is sold with the understanding that the publisher is not engaged in rendering psychological, financial, legal, or other professional services. If expert assistance or counseling is needed, the services of a competent professional should be sought.
Copyright © 2022 by Jeffrey Brantley and Wendy Millstine New Harbinger Publications, Inc. 5674 Shattuck Avenue Oakland, CA 94609 www.newharbinger.com
Cover design by Sara Christian
Interior design by Amy Shoup and Michele Waters-Kermes
Five Good Minutes is a registered trademark of New Harbinger Publications, Inc.
All Rights Reserved.
Library of Congress Cataloging-in-Publication Data
Names: Brantley, Jeffrey, author. | Millstine, Wendy, 1966- author.
Title: Five good minutes of mindfulness : reduce stress, reset, and find peace right now / Jeffrey Brantley, MD, and Wendy Millstine, NC.
Other titles: 5 good minutes of mindfulness
Description: Oakland, CA : New Harbinger Publications, Inc., [2022]
Identifiers: LCCN 2021031368 | ISBN 9781684038664 (trade paperback)
Subjects: LCSH: Mindfulness (Psychology) | Self-actualization (Psychology) | Contentment.
Classification: LCC BF637.M56 B74 2022 | DDC 158.1/3--dc23
LC record available at https://lccn.loc.gov/2021031368
I wish to dedicate this book to the frontline workers and first responders who have given so much that we could all make it through the time of the COVID-19 pandemic. May these practices support you and be a reminder of the boundless wisdom and goodness that are always there for you within.
—Jeffrey Brantley
In loving memory and in honor of my Uncle Donald David Stone (1942–2021).
—Wendy Millstine

Contents
Preface
The Foundation: What Are Five Good Minutes?
PART 1: Slowing Down and Relaxing
1. Breathe Mindfully
2. Relax Deeply
3. Wish Yourself Safety
4. Live in This Moment
5. Five-Fingered Peace
6. In with the Good...
7. Instant Ahhhh...
8. A Silent Retreat
9. Freedom from Tension
10. Be a Mountain
11. Release the Trap
12. Soft Belly
13. The Doctor Is In
14. Drop It
15. Drain the Strain
16. Watch Your Speed
17. A Matter of Heart
18. Restore Your Natural Rhythm
19. Float Away
20. Ritual for Release
21. Red Light, Blue Light
22. Stop Watching the Clock
23. Patience on the Journey
24. Take a “Shake-It” Break
25. Safe with Me
26. Tension Tamer
27. Relaxing Mind Tonic
28. Star-Filled Nights
29. Comfort Yourself
30. Release This Day
31. Cultivate Inner Peace
32. Body Mantra
Part 2: Appreciating Who You Are and What You Have
33. Joyous Rapture
34. Rekindle the Light
35. Open the Door for Love
36. Write from the Heart
37. Your Own Best Friend
38. Take Stock of Your Life
39. Dig Yourself Out of the Pit
40. Dream Roll
41. May I Be Free from Pain
42. Awards Presentation
43. Inhabit Your Kitchenscape
44. You Come First
45. Good-Bye to Mr. Mean Guy
46. Five-Star Value
47. Look Inside
48. Take a Fresh Look at Yourself
49. Circle of Love
50. Get Unglued
51. Bite by Savory Bite
52. One-Way Ticket to the Moon
53. Harmonize with Reality
54. Appreciate Yourself
55. Befriend Yourself
56. A Shot of Faith
57. No More Grumpy Mornings
58. Honor Your Commitments
59. Free Your Heart
60. Self-Preservation First
61. Lower Your Standards
62. Feel Gratitude for This Day
63. Effortless Simplicity
64. Cultivate Curiosity
65. An Ounce of Appreciation
Part 3: Connecting to Others and the World Around You
66. Exercise Your Kindness Muscles
67. Connect with Sound
68. Nature’s Gift to You
69. Appreciate a Loved One
70. Give It Away
71. Silent Harmony
72. The Pulse of Life
73. Blessings to You
74. Dear Friends and Colleagues
75. Affectionate Listening
76. The Homestretch
77. Where Happiness Lives
78. Joy Is Us Together
79. Take a Hike
80. Looking at You
81. Stars of Compassion
82. No Pain, No Blame
83. The Extraordinary in the Ordinary
84. A Dose of Admiration
85. Find Joy in Another’s Good Fortune
86. Compassionate Communication
87. Altar of Love
88. Find the Ocean in a Seashell
89. That Obnoxious Person and You
90. Feel Your Connection with All Things
91. A Child’s Eyes
92. Offer Forgiveness
93. Rest in Beauty
94. Your Family Circle
95. Dump the Grudge
96. The Pet Who Loves You
97. Free From it All
98. Never Alone
99. Open to the Mystery of Being Human
Preface
The world has changed a great deal since the first Five Good Minutes book was published in 2005. Unfortunately, those changes have been for the worse in many cases. Present-day challenges and threats from environmental warming, persistent global violence, the politicization and weaponization of personal values, widespread abuses by emboldened authoritarian governments, and deeply embedded racist ideologies and institutions are now relentlessly pressing into our collective consciousness on a daily basis. These times most certainly call for responses that are well informed and courageous, if we wish to survive and to save and promote life on our planet.
Choosing wise, prosocial, and effective action is difficult in any circumstance, but the challenges of these times, especially, can hit home in very personal ways for each of us and interfere with our responses to situations in our day-to-day lives. For instance, nationwide studies reveal increased anxiety, fear, and grief in large numbers among those surveyed. Stress in daily life is greater for many reasons, including loss of income, isolation, and mandates to work from home and to home-school as well as restrictions on movement, recreation, and contact with distant loved ones as a result of crises like the COVID-19 pandemic.
The good news, however, is that something very valuable, powerful, and positive has NOT changed since 2005. That is the possibility and ability each of us has to tap into enormous inner re