Mindfulness in 8 Days , livre ebook

Marshall Cavendish International - Kathirasan K

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84 pages

English

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This book is probably one of the most concise and impactful manuals on understanding and practising Mindfulness - a way of finding happiness by looking within ourselves. Based on the author's life-changing experiences with Mindfulness, this book offers a superb introduction to how readers can begin their own journey today. Along the way, we learn to live in the present moment, re-examine the meaning of success, failure, stress and joy, and confront any difficult situation with poise and inner strength. Mindfulness has been one of the most researched contemplative sciences over the last two decades, with increasing research evidence of its effectiveness. Skeptics who think it is just another New Age fad will find that this book offers a convincing case for making this practice a part of their lives. With well-chosen quotes, wise words of encouragement, and short, easy-to-do daily activities spread over just 8 days, this book is the perfect opportunity for anyone to enter into the world of Mindfulness.

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Publié par	Marshall Cavendish International
Date de parution	20 février 2017
Nombre de lectures	0
EAN13	9789814779135
Langue	English

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2017 K. Kathirasan and Marshall Cavendish International (Asia) Pte Ltd
Published in 2017 by Marshall Cavendish Editions
An imprint of Marshall Cavendish International
1 New Industrial Road, Singapore 536196

All rights reserved
No part of this publication may be reproduced, stored in a retrieval system or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording or otherwise, without the prior permission of the copyright owner. Requests for permission should be addressed to the Publisher, Marshall Cavendish International (Asia) Private Limited, 1 New Industrial Road, Singapore 536196. Tel: (65)6213 9300, Fax: (65)6285 4871. Email: genref@sg.marshallcavendish.com
The publisher makes no representation or warranties with respect to the contents of this book, and specifically disclaims any implied warranties or merchantability or fitness for any particular purpose, and shall in no event be liable for any loss of profit or any other commercial damage, including but not limited to special, incidental, consequential, or other damages.
Other Marshall Cavendish Offices:
Marshall Cavendish Corporation. 99 White Plains Road, Tarrytown NY 10591-9001, USA Marshall Cavendish International (Thailand) Co Ltd. 253 Asoke, 12th Flr, Sukhumvit 21 Road, Klongtoey Nua, Wattana, Bangkok 10110, Thailand Marshall Cavendish (Malaysia) Sdn Bhd, Times Subang, Lot 46, Subang Hi-Tech Industrial Park, Batu Tiga, 40000 Shah Alam, Selangor Darul Ehsan, Malaysia.
Marshall Cavendish is a registered trademark of Times Publishing Limited
National Library Board, Singapore Cataloguing-in-Publication Data
Name(s): Kathirasan, K.
Title: Mindfulness in 8 Days : How to find inner peace in a world of stress and anxiety / Kathirasan K.
Description: Singapore : Marshall Cavendish Editions, 2017.
Identifier(s): OCN 966653728 | eISBN 978 981 47 7913 5
Subject(s): LCSH: Mindfulness (Psychology) | Stress management. | Meditation. | Well-being.
Classification: DDC 158.12--dc23

Printed in Singapore by Fabulous Printers Pte Ltd
CONTENTS
Foreword by Shamash Alidina
Introduction
Day 1: The Autopilot
How to be mindful
1. The intention to be mindful
2. Paying attention
3. A healthy attitude
Practice 1: Noticing with Curiosity
Day 2: I am not a Human Doing
Non-judgmental vision
Introducing the Body Scan
Practice 2: Short Body Scan
Day 3: Witnessing consciousness
Mindful living
Introducing Breathing Space
Practice 3: Coping Breathing Space
Day 4: This is not a practice
Focusing on what works
Device detox
Introducing Mindful Eating
Practice 4: Mindful Eating
Day 5: ResponsAbility
Mindful inquiry
Introducing Walking Meditation
Practice 5: Walking Meditation
Day 6: Meaning
The wholeness that you already are
Introducing Sitting Meditation
Practice 6: Sitting Meditation
Day 7: Inviting all experiences
Maintaining equanimity
Meditation is not non-thinking
Introducing Mindful Movements
Practice 7: Mindful Movements
Day 8: Compassion and kindness
How else can mindfulness help you?
Practice 8: Loving Kindness Meditation
What next?
Bibliography
About the author
FOREWORD
Mindfulness is about cultivating awareness of the present moment, so that we can meet ourselves and others with kindness and compassion.
Compassion is the key to a happier, more meaningful and peaceful life. Without being present, you can t hope to cultivate this quality.
In this book, Kathirasan guides you on a journey of mindfulness and compassion over eight transformative days. Eight days may seem like a short time, but ultimately you don t even need eight days. You just need this moment.
Right now, and in every waking moment, you have the choice to be consciously aware of the outer world and your inner landscape, or to go back to thinking down those well-worn neural highways of your mind. Thoughts about what you have to do, or what you should have done. How good you are or how bad you are. And all the time, in front of your very eyes, a unique miracle is unfolding.
With well-chosen quotes, wise words of encouragement, and easy-to-do daily activities, this book will awaken your senses, calm your mind and open your heart to a more nourishing and sustainable way of living.
You re in for a treat!
Shamash Alidina
Author of The Mindful Way Through Stress and Mindfulness for Dummies
INTRODUCTION
This book is probably one of the shortest manuals you will find on understanding and practising mindfulness.
Mindfulness is the art of living in the present moment without losing focus on the future. It allows us to be self-aware while we go about the affairs of our lives.
The rewards of mindfulness practices are twofold:
1. Research has shown that mindfulness can greatly reduce stress levels and help regulate negative emotions.
2. By cultivating self-awareness, mindfulness practices can enhance our performance, both personal and professional.
I was first introduced to mindfulness and meditation in the late 1990s by a Himalayan teacher. It had a tremendous impact on me, transforming my worldview and my perceptions of success and failure, stress and joy.
I was at that time a very unhappy person. In trying to cope with life s challenges, I had ended up in a state of constantly wanting more in terms of everything I experienced.
I wanted people to love me, I wanted success and to be recognised for it, I wanted to be rich.
Pursuing these goals left me stressed and eventually depressed. I was demanding so much from myself and demanding so much from the world.
And all that time, I did not know who, or what, I was. Everything I knew of myself was defined through the eyes of others.
After learning mindfulness, all this changed. I became more self-aware, and with that came the ability to confront difficult situations with poise, and to treat myself and others with more compassion.
Where I once demanded so much of the world, I now discovered joy within. In fact, I started discovering aspects of myself which I never knew existed.
These changes positively influenced my career, my emotional health, and the relationships I had with other people.
I gained a new clarity of purpose and an understanding of the different roles I played in life. With mindfulness, I also found a renewed appreciation for everything the world had to offer.
These changes led me to start teaching mindfulness practices, long before they entered mainstream media.
Most of the people who came to my courses looked weary, dissatisfied, conflicted, or lost. By the time they were midway through the programme, almost everyone said that their life had taken a noticeable positive turn.
Some started appreciating their spouse more. Some started to notice behaviours that were contrary to values they held close to their hearts. More than a few told me that they finally knew who they were.
And all that I taught them was not to change, but to just notice the change . By merely noticing and observing, change happened for them.
Hence, I decided to write this book as an offering to the world, to encourage you to experience mindfulness in your everyday life.

I have met people who are skeptical about mindfulness, assuming it to be another New Age fad. I resonate strongly with them, as it is better to approach any practice with skepticism until it is proven to be valuable to you.
Mindfulness has been one of the most researched contemplative sciences of the last two decades. With increasing evidence of its effectiveness, you may be more inclined to try out some mindfulness practices.
Or perhaps you wish to know what mindfulness is before embarking on a full-fledged intensive programme.
I have written this book for those of you who seek:
a glimpse into the world of mindfulness before taking the journey
a structured and self-paced mindfulness experience
a private journey in mindfulness
This book takes the form of eight experiments with yourself over eight days.
Just as there is no one solution that can solve all of the world s problems, there is no one path for everyone to take. You have to find your own path. This book will help you along the way.
Here is an opportunity for you to enter into the world of mindfulness in the privacy of your own home, your office or even on your daily commute.
You can take things at your own pace - you don t have to do all eight days in a row.
The only thing I ask is that you approach these practices with an attitude of open-mindedness and a willingness to experiment. Be like a toddler that ventures to experience everything in its path with genuine curiosity.
I wish you wellness and joy on this journey.
DAY 1
THE AUTOPILOT
You are on a flight to your holiday destination. The pilot has welcomed everyone onboard, introduced his co-pilot and crew, and announced the estimated arrival time.
You sit back and relax.
Little do you realise, apart from the pilot and co-pilot, there is another pilot in the cockpit with them - a non-human one, the autopilot .
This pilot has no heart, and neither does he have a brain like yours.

H E WHO KNOWS OTHERS IS WISE; HE WHO KNOWS HIMSELF IS ENLIGHTENED
- L AO T ZU
And yet he knows your destination like the back of his hand and needs no control from the human pilots.
The moment the pilots get into the cockpit, the autopilot is just a switch away. All the pilots need to do is to switch him on, and the autopilot works his magic.
We, too, have an autopilot in the pit of our brain.
Our autopilot manifests when we do things in a mechanical manner without mindful awareness.
Do you brush your teeth feeling the bristles of the toothbrush on your gums and teeth?
Do you shower feeling the contact of water on your skin and feeling the touch of your hands as you soap yourself?
Or do you cruise through these daily activities with your mind on other thoughts?
Your autopilot, although it steers you through these activities safely, prevents you from being f