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Imperial Library
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Index
Front Cover
Half-Title Page
Title page
Copyright Page
Dedication
Table of Contents
Acknowledgments
Introduction
Section I: Appreciating Mindfulness
Chapter 1. A Brief History of Mindfulness
Meditation: Starting Wherever You Are
Axiom: Separate efforts from results.
Chapter 2. Why I Practice Mindfulness
Meditation: Getting into Your Meditation Seat
Axiom: Problems don’t have to be problems.
Chapter 3. Buddha 2.0: The Buddha Wasn’t a Buddhist
Meditation: Following Sounds
Axiom: Thank you; No thank you.
Chapter 4. Mindfulness and Your Religion
Meditation: Get Curious about Your Mind
Axiom: There is no goal for mindfulness meditation practice.
Section II: How to Practice
Chapter 5. How to Pay Attention
Meditation: Breathing 101
Axiom: Every burden is also a teacher.
Chapter 6. Demythologizing Practice
Meditation: Getting Intimate with Your Body (Body Scan)
Axiom: Investigate the energy underlying the story.
Chapter 7. The Buddha’s Top Five Obstacles to Practice
Meditation: Walking
Axiom: Unwanted visitations don’t have to be proliferated.
Chapter 8. Meditation and Daily Life
Meditation: Informal Practice
Axiom: You are permitted to drive the speed limit.
Chapter 9. What You Can Expect from Practice
Meditation: Intentional Breathing
Axiom: Not every problem can/should be fixed.
Section III: Mindfulness in Action
Chapter 10. Operating Instructions for Your Brain
Meditation: The Breathing Body
Axiom: Your rational brain has a different agenda than your emotional brain: know the difference.
Chapter 11. Evolution
Meditation: Working with Your Stress Cues
Axiom: What’s the best way to take care of myself in this moment?
Chapter 12. Overcoming FEAR
Meditation: AIR—Appreciate, Inquire, and Revise
Axiom: Calibrate your GPS: Get some rest, put things in context, start again in the next moment.
Chapter 13. Embracing Adversity
Meditation: Embracing Adversity
Axiom: Actions are preferable to interpretations.
Chapter 14. Undoing Trauma and Pain
Meditation: Metabolizing Trauma
Axiom: Mindlessness never takes a vacation.
Chapter 15. Dealing with Equanimity Lapses
Meditation: Forgiveness
Axiom: Grief is the admission price to the present moment.
Section IV: Going Deeper
Chapter 16. Changing the Way You See the World
Meditation: Open Presence without Agenda
Axiom: Hope is not the same thing as confidence.
Chapter 17. The Buddha’s Revolutionary Project
Meditation: Finding Joy, Rest, and Peace
Axiom: Vulnerability is simply what happens to embodied beings who live in a world subject to the laws of physics and evolution.
Chapter 18. The Buddha’s First Teaching
Meditation: What Does the Mind Want?
Axiom: Don’t believe anything you think.
Chapter 19. Who’s Running the Show?
Meditation: Mind Scan
Axiom: Two words that make all the difference: “This is happening” versus “This is happening to me.”
Section V: Going Even Deeper
Chapter 20. Mindfulness with a Capital “M”
Meditation: Breathing through Resistance
Axiom: We are human becomings who take form through an impetus toward interest, joy, and care.
Chapter 21. A Value-Driven Life
Meditation: Opening the Heart
Axiom: We are not to blame AND we are responsible.
Chapter 22. Making the World a Better Place
Meditation: Working with Chronic Pain
Axiom: The “point” of life is to negotiate the laws of physics in ways that are sustaining, and where possible, graceful, joyful, and significant.
Chapter 23. Inching toward Awakening
Meditation: Sitting Still
Axiom: Perfectionism is a cheat against impermanence.
Chapter 24. Moving from FEAR into the Vast
Meditation: Mindfulness of Music
Axiom: Sovereignty is nothing other than telling shame and death to go f*%# themselves.
Chapter 25. Unconditional Happiness
Meditation: Emptiness
Axiom: Take care of meaning and happiness takes care of itself.
Core Principles
Epilogue
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