Mindfulness-Integrated CBT for Well-Being and Personal Growth · Four Steps to Enhance Inner Calm, Self-Confidence and Relationships, Four Steps to Enhance Inner Calm, Self-Confidence and Relationships by Cayoun, Bruno A. -- Read -- Imperial Library of Trantor

Index

Cover Series page Title page Copyright page About the Author Foreword Acknowledgements Introduction

How to use this book References

Step 1: Personal Stage

1 Committing to Learn and Change

Beliefs and Faith Intellectual Evaluation Direct Experience Writing a “Change Contract” The Four Stages of the MiCBT Program Accessing the Tools References

2 Week 1: Establishing Self-Care and Feeling Grounded

Mindfulness of the Body Progressive Muscle Relaxation Frequently Asked Questions Proceeding with the Next Chapter Alternative Application References

3 Inheritance and Maintenance of Unhappiness

The Nature and Origin of Suffering Law of Impermanence: Trigger for Suffering Craving and Aversion: Reinforcing Factors for Suffering Unawareness: Maintaining Factor for Suffering The Sense of Self in Neuroscience Research Concluding Comments References

4 Integrating Western Science and Eastern Wisdom

Mental Functions and their Relationship with Who We Are System in Disequilibrium The Role of Mindfulness Concluding Comments References

5 Week 2: Regulating Attention and Gaining Mastery Over Your Mind

Definition and Purpose of Mindfulness Practice Set-Up Mindfulness of Breath This Week’s Practice Frequently Asked Questions Proceeding With the Next Chapter References

6 Learning About Your Mind

Wired to Think Three Internal Causes of Intrusive Thoughts Co-emergence in Dreams Applied Practice: The “Right” Effort Concluding Comments Proceeding with the Next Chapter References

7 Week 3: Understanding and Regulating Emotions

Checking Your Readiness Mindfulness of Body Sensations Equanimity: The Power Within This Week’s Practice Frequently Asked Questions Proceeding with the Next Chapter References

8 The Deeper Nature of Your Emotions

The Basis of Emotional Experiences Integrating Impermanence through Body Scanning Preventing Craving and Aversion Body Sensations and Trauma Neuroplasticity Concluding Comments Proceeding with the Next Chapter References

9 Week 4: Applying Mindfulness Skills in Daily Life

Checking Your Readiness Increasing Productivity Integrating Egolessness through Body Scanning Applied Practice Recording Your Emotions in Daily Life Measuring Progress with Equanimity This Week’s Practice Frequently Asked Questions Proceeding with the Next Chapter References

Step 2: Exposure Stage

10 Week 5: Regulating Behavior to Overcome Avoidance

Checking your readiness The Main Purpose of Advanced Scanning Symmetrical Scanning Externalizing Your Skills Stage 2 of MiCBT: Decreasing avoidance and freeing yourself to act Mindful Exposure This week’s practice Frequently Asked Questions Proceeding with the Next Chapter References

11 Week 6: Improving Self-Confidence

Checking your Readiness The Generalizing Effects of Avoidance The Generalizing Effects of Exposure Measuring Progress with Desensitization Partial Sweeping Age-old Traps of Craving Noticing Causes and Conditions This Week’s Practice Frequently Asked Questions Proceeding with the Next Chapter References

Step 3: Interpersonal Stage

12 Week 7: Improving Relationships with Interpersonal Mindfulness

Checking your Readiness Sweeping en masse Blissful Experiences Stage 3 of MiCBT: Developing interpersonal mindfulness Experiential Ownership This Week’s Practice Frequently Asked Questions Proceeding with the Next Chapter References

13 Week 8: Improving Relationships with Mindful Communication

Checking your readiness Transversal Scanning Assertive Communication Gaining Others’ Cooperation Seven Assertive Statements Assertive Communication in Relation to your Mental Functions This Week’s Practice Frequently Asked Questions Proceeding with the Next Chapter References

Step 4: Empathic Stage

14 Week 9: Feeling Compassionate and Connected with Others

Checking your Readiness Sweeping in Depth Stage 4 of MiCBT: Connecting and feeling connected to others Loving-kindness Meditation Common Difficulties With Loving-Kindness Meditation Grounding Compassion with Five Ethical challenges This Week’s Practice Frequently Asked Questions Proceeding with the Next Chapter References

Shaping Your Future

15 Maintaining Well-Being and Personal Growth

Summary of the Skills you have Learned Measuring Progress Facing Change Productively The Ten Essential Maturing Factors Maintaining your practice Shaping a bright future Concluding Comments References

Index End User License Agreement