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Index
Cover
Effortless Mindfulness Effortless Mindfulness: Genuine
Title
Copyright
Dedication
Contents
Foreword
Foreword
Acknowledgments
Introduction
Abbreviations
1 Start From Where You Are
Here We Are
So What Brings You Here, Now?
A Few Truths to Embrace
It Is Human to Resist Pain and Seek Pleasure
It Is Human to Desire Happiness
It Is Human to Not Know the Difference Between Pain and Suffering
Recognizing Life’s Inherent Unsatisfactoriness
The Roots of Buddhist Psychology
How Is Buddhist Psychology Relevant to a Western Psychological Sensibility?
Stepping Onto the Path
The First Noble Truth of Suffering
The Three Kinds of Unsatisfactoriness
Dukkha-dukkha
Viparinama-dukkha
Sankhāra-dukkha
How Does Suffering Absent Us From Our Lives?
Does More Presence Always Equal Less Suffering?
How Does Awakened Presence Change Our Relationship to Life’s Ups and Downs?
2 Know the Conditioned Mind
What Is Conditioned Mind?
Early Buddhist Source Materials
Early Buddhist Teachings on Conditioned Mind
Dependent Origination
Ignorance
Volitional Formations
Sankhāra/Samskāra and Karma in Early Buddhism
Consciousness
Mind and Matter
Six Sense-Bases
Contact
Feeling
Craving
Kama-tanhā
Bhava-tanhā
Vibhava-tanhā
The Need to Fix; the Need for a Fix
The Neuroscience of Tanhā
Clinging
Becoming
Birth
Aging and Death
Contemplation of the Four Reflections
3 The Conditioned Mind and Mental Health Disorders
The Way Things Were and the Way We Are
Dependent Co-arising: Childhood Trauma and Psychophysical Maladies
Conditioned Mind and Specific Mental Health Disorders
Depression and Anxiety
The Polyvagal Theory
Emotional Dysregulation Is Trauma Symptomatology
Bipolar and Schizophrenia
Substance Use Problems
Mental Proliferation: Its Calculations and Miscalculations
Papañca and Stress
Mind Wandering and Rumination
Normalizing Papañca
Narrative Focus: Recognizing the Inner Story
The Second Arrow
The Inner Narration That Is Untrue and Self-Destructive
Experiential Focus: Being With The Actuality of Experience
Benefits for the Body
Practices to Develop Presence in the Here and Now
Orienting
Just Hearing
Resting in Physical Sensations
Noting the Feeling Tone of Experience: Pleasant, Unpleasant and Neutral
4 Know the Unconditioned Mind
Revisiting Consciousness and Awareness
Unconditioned Mind
Attention and Attending
Psychotherapeutic Attention
Recollecting and Attentional Balance
Mindfulness: Defining Our Terms
Focused Attention Meditation
Samatha : The Gift of Stillness
Ānāpānasati : Cultivation of Samatha and Vipassanā
Mindfulness of Breath Meditation
Ānāpānasati Group One: Knowing the Prāna-Body and Flesh-Body
The Five Hindrances
Ānāpānasati Group Two: Working With Vedanā: Pīti and Sukha
Knowing Pleasure and Displeasure From the Inside
Ānāpānasati Group Three: Working With Mind
Not-Self, Part 1: The Phenomenological Self
The Genesis of an ‘I’
The Illusion of an Enduring Self
Recognizing the Knower and the Known
Ānāpānasati Group Four: Knowing Truth
The Mahāyāna Project
Historical Overview
The Bodhisattvic Ideal
The Prajñāpāramitā Sūtras
Seeing Through Subject/Object Duality
Form Is Emptiness; Emptiness Is Form
5 Know the Fully Awakened Heart
Embracing Humanness
We Are Imperfect Beings
Kind Recognition
Empathy: Feeling Into the Experience of the Other
Therapeutic Attunement
Empathy Fatigue
Lovingkindness: The Joy of Generating Well-Being for Self and Others
The Self-Hating Western Psyche
Lovingkindness Meditation
Biased Love: The Near Enemy of Mettā
Hatred: The Far Enemy of Mettā
Lovingkindness Meditation Instruction
Compassion: Responsiveness to Human Suffering
Compassion in Buddhist Psychology
How to Begin: Compassionate Recognition of the Difficulties of Human Life
Referential Compassion (Attached or Reasoned Compassion)
Compassion Meditation for Self and Loved Ones
Pity: The Near Enemy of Karunā
Cruelty: The Far Enemy of Karunā
Compassion Meditation for a Difficult Person
Therapeutic Compassion: Skillful Compassionate Care
Compassion for Trauma
Clinical Compassion Protocols
Non-referential Compassion
Tonglen Meditation
Altruistic Joy: Rejoicing in the Happiness of Others
Muditā Meditation Instruction
Equanimity: Unconditioned Impartiality
Equanimity Meditation Instruction
Bodhicitta
6 Know Spontaneous Awakened Presence
Emptiness Redux: Madhyamaka and Yogācāra
Nāgārjuna
Madhyamaka
The Two Truths
Yogācāra
The Three Natures
Psychotherapeutically Recognizing Constructed Reality
Cutting Through Wrong View
Not-Self, Part 2: The Multi-layered Empty Self
Madhyamaka and Not-Self
Yogācāra and Not-Self
The Eight Consciousnesses
Ālaya-vijñāna: The Buddhist Unconscious
Mano-vijñāna: Mere ‘I’
Klistamanas: Reified ‘I’
Self-Cherishing and Narcissistic Wounding
The Ego Tunnel
Tathāgatagarbha
Non-dual Mindfulness
Open Monitoring Meditation Instruction
Open Presence Meditation
Interview With John D. Dunne
Objectless Shamatha Instruction
Mahāmudrā
Unfindability: Looking for Mind
Dzogchen
Rigpa, the Nature of Mind
7 Love Life Just as It Is
The Buddhist Psychology of Happiness
Two Kinds of Happiness
Personal Exploration of Lesser and Greater Happiness
Clinician’s Exploration of Lesser and Greater Happiness
Psyche/Soma Interdependence
Organismic Wisdom
Walking Meditation Instruction
Subtle Body Health and Healing
Gentle Vase Breathing Instruction
Why Desire Is Not the Problem
Get to Know Desire
Wholesome and Unwholesome Desires
Discovering Pure Desire Exercise
The Ultimate Desire: Being Good
Bring Desire Onto the Path
Abandon Clinging to Hope and Fear
Dynamic Responsiveness
Effortless Mindfulness: The Refuge of Resting in Awakened Presence
Lojong : Daily Life Training in Awakened Presence
Choosing to Live in Awareness
Living in Interdependence
Making Friends With Samsāra
Befriending Your Greatest Challenges Exercise
8 Nirvāna as Skillful Action and Transformation
Being a Light in a World of Darkness
Psychotherapy as Inner Pilgrimage
Wise Understanding
Assessing Right View and Right Intention
Wise Conduct
Right Speech
The Seven Principles of Effective Inquiry
Right Action
Right Livelihood
Wise Concentration
Right Effort (Sammā Vāyāma)
Right Mindfulness and Right Concentration
Skillful Means
Interview With Psychiatrist Jose Calderón-Abbo, MD
Life as a Path of Profound Transformation
Your Action Plan for Transformation
9 Genuine Mental Health: Offering Up the Illusion of Self
Exercise and Meditation Lists
Glossary of Pāli, Sanskrit and Tibetan Terms
Resources
Bibliography
Index
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