The Little Handbook of Mindfulness , livre ebook

Partridge Publishing Singapore - Dr. Tan Seng Beng

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266 pages

English

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Description

The Little Handbook of Mindfulness is a comprehensive guidebook featuring 239 guided mindfulness exercises on the four foundations of mindfulness: body, feelings, mind, and thoughts. Written to help readers alleviate stress and suffering by unleashing the power of presence in their lives, the book guides readers to find peace and purpose in every moment, discover their inner sanctuary, and build a compassionate world one moment at a time. It provides readers with a wide range of mindfulness exercises, from basic tasks such as smiling to a cashier, being mindful of rain or while sweeping the floor, to more advanced exercises like sitting with difficult emotions, delving into the depths of the body at a quantum level, and practicing the art of dying without a dier.

Sujets

Mindfulness

Mindfulness (Buddhism)

Self-help

Informations

Publié par	Partridge Publishing Singapore
Date de parution	29 juin 2023
Nombre de lectures	0
EAN13	9781543774504
Langue	English

Informations légales : prix de location à la page 0,0200€. Cette information est donnée uniquement à titre indicatif conformément à la législation en vigueur.

Extrait

The Little Handbook of Mindfulness

DR TAN SENG BENG

Copyright © 2023 by Dr Tan Seng Beng.

ISBN:
Softcover
978-1-5437-7451-1

eBook
978-1-5437-7450-4

All rights reserved. No part of this book may be used or reproduced by any means, graphic, electronic, or mechanical, including photocopying, recording, taping or by any information storage retrieval system without the written permission of the author except in the case of brief quotations embodied in critical articles and reviews.

Because of the dynamic nature of the Internet, any web addresses or links contained in this book may have changed since publication and may no longer be valid. The views expressed in this work are solely those of the author and do not necessarily reflect the views of the publisher, and the publisher hereby disclaims any responsibility for them.

www.partridgepublishing.com/singapore
Contents
Foreword
Preface
Introduction
Mindfulness of the Body
Mindfulness of Feelings
Mindfulness of Mind
Mindfulness of Thoughts
Foreword
The world today is fast-paced, chaotic, stressful and full of distractions. Our minds become cluttered, and our attention is pulled in a thousand different directions.
Mindfulness has emerged as a powerful tool for navigating the complexities of modern life and rediscovering inner peace. In essence, it teaches us to let go of the past and future thoughts and to live in the present moment. It focuses on being aware of what you’re sensing and feeling in the moment, without interpretation or judgment. One of the fundamental aspects of mindfulness is the art of paying attention. You will explore how to cultivate a non-judgmental attitude. It is useful to integrate mindfulness into all aspects of life-relationships, work creativity and day-to-day challenges.
I was exposed to the concept of mindfulness by Dr. Tan Seng Beng. It has been a liberating and transformative experience. I am more calm and it allows my internal unproductive chatter to go by without much notice. I have had the privilege and honor of working with Dr. Tan Seng Beng, consultant palliative medicine physician. He is very caring and compassionate, and has acquitted himself as an excellent physician. He has a je ne sais quoi that gives him an aura of calmness that is testimony to the power of mindfulness. Dr. Tan has authored books on mindfulness and written numerous papers on this subject. He is certainly an authority on mindfulness and is passionate about sharing his knowledge and experience. I am confident that this book will help a lot of people on the path towards greater self-discovery, inner peace, and profound transformation.
Remember, mindfulness is not a destination but a journey – a lifelong journey of self-discovery and growth.
Best wishes
Ganesalingam Kanagasabai
Preface
It was a serene afternoon when I first met Master Cheng Yen, a compassionate spiritual leader, at Hualien many years ago. Little did I know that this encounter, near the bustling Tzu Chi University canteen, would set me on a profound journey of self-discovery and healing. Master Cheng Yen spoke to me and a group of aspiring doctors, emphasizing the importance of using our hearts in our practice, to become great healers. These words resonated deeply within me and planted a seed of mindfulness that would eventually blossom into a transformative force in my life.
Fifteen years ago, upon returning from a sojourn in Singapore, I found myself with newfound time and a keen desire to explore the realms of mindfulness. As I delved into its practice, I noticed a remarkable phenomenon: my stress levels began to plummet, gradually fading into the backdrop of my existence. This newfound sense of inner peace and clarity fuelled my determination to delve even deeper into the art of mindfulness.
An inspiration arose when I attended the International Palliative Care Congress at the Palais des Congrès de Montréal many years ago, where I was introduced to a large hall filled with thousands of healthcare providers, all gathered to listen to a talk on mindfulness in the palliative care setting. During the talk, the speaker guided all participants in practicing a brief mindfulness exercise. The hall was filled with a profound sense of stillness and silence. The experience was nothing short of awe-inspiring, as it showcased the immense potential mindfulness held for healthcare professionals and patients.
Inspired and deeply moved, I returned to Malaysia with the idea of integrating brief mindfulness exercises into my clinical practice. Driven by the aspiration to alleviate suffering at the end of lives and explore the intricate relationship between mindfulness and suffering reduction, I dedicated myself to research in the field. It became evident that practicing mindfulness not only allowed me to navigate the intense emotions of my patients without becoming overwhelmed or emotionally drained, but also assisted patients and their family members in lessening their distressing symptoms.
As my understanding and experience with mindfulness deepened, I felt compelled to share this invaluable practice with others. Through lectures, workshops, and personal interactions, I introduced mindfulness to medical students, doctors, patients, and their family members. Witnessing the positive impact it had on their lives was a humbling experience, igniting a passion within me to spread the teachings of mindfulness even further.
Over the years, my journey led me to publish several papers on brief guided mindfulness and write books on the subject, all aimed at disseminating the knowledge and techniques of mindfulness to a wider audience. I have had the privilege of running mindfulness workshops and presenting my research findings at conferences around the world, contributing to the growing body of evidence supporting the efficacy of mindfulness as a healing tool.
In 2022, I joined Subang Jaya Medical Centre and initiated a Mindfulness Clinic, where I endeavour to alleviate the suffering of patients with serious illness and their family members through the healing power of mindfulness. It is my deepest aspiration to bring a quiet mindfulness revolution within the Malaysian healthcare system and beyond, helping practitioners and patients alike to embrace this simple practice for holistic well-being.
This little handbook is a culmination of my personal experiences, research, and interactions with many individuals who have found solace, peace, and healing through mindfulness. It serves as a practical guide, offering simple techniques and exercises that can be seamlessly integrated into the fast-paced modern world.
May this handbook find its way into the hands of those seeking inner peace and stillness in the hustle and bustle of daily life, those wishing for a moment of clarity amidst difficulties. May it inspire and empower you to embark on your own journey of mindfulness, unlocking the extraordinary potential that resides within you. May you, like sunflowers, turn towards the radiant light of mindfulness, standing quietly and peacefully amidst nature, casting seeds of awareness and joy, contributing to a mindfulness revolution that blossoms in hearts far and wide.

With deep gratitude and sincere intention,
Dr Tan Seng Beng
15 June 2023
Introduction
Mindfulness trigger
Mindfulness trigger is something that can remind us to come back to the present moment. It can help us to ‘wake up’ from our automatic pilot. It can be something as ordinary as our usual daily activity, a pause, a person, difficulties or something natural. The more triggers we have, the more we can be reminded to be mindful. We can start with one trigger at first, then slowly adding more to our list. Maybe one day we may notice that everything can be a trigger. The whole world is reminding us to become more mindful. The whole world becomes our teachers. So, let us start our mindfulness journey together. Let us ‘wake up’ from our automatic thoughts, feelings, and behaviours. And let us dedicate ourselves to ‘wake up’ more people in the world.
Examples of mindfulness triggers
Daily activities – waking up, breathing, looking in the mirror, brushing teeth, washing hands, washing face, dressing, eating and drinking, walking, opening door, driving, using the toilet, going to sleep
Pause – mindfulness bell, sticky notes, phone ringing, traffic light, traffic jam, queue, lunch break, computer loading, waiting for the elevator
A person – a mindfulness teacher, a mindful person, the cashier, mother-in-law
Difficulties – moments of stress, pain, nagging family members, talkative clients, angry customers, sickness, loss
Nature – the sun, clouds, flowers, trees, falling leaves, wind, rain, the moon
Mindfulness bell
Mindfulness bell is one of my favourite mindfulness triggers. It is a free application that rings the bell at selected interval. Whenever I hear the bell rings, I will pause for a while, breathe, and come back to the present moment. Sometimes the bell rings during my clinical ward round, helping me to remain fully present for patients. In this way, even if I am seeing someone with strong emotions, the bell helps me to remain calm and stress-free. It is a wonderful reminder for me to come back to myself and to come back to life here in the present moment. You can download the application from Google Play Store and use the bell to return to your breath. And practice until every sound you hear becomes a mindfulness bel