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Index
Introduction
CHAPTER 1
ATTENTION, ATTENTION, ATTENTION
THE THREE KEY SKILLS
WHAT MEDITATION ISN’T
CHAPTER 2
WHAT NEUROSCIENCE HAS SHOWN ABOUT THE EFFECTS OF MEDITATION
KICKING OPEN THE DOOR
WEEK ONE
GETTING READY: PLACE, TIME, AND POSTURE
PRACTICE PREVIEW
CD MEDITATION: BREATHING
MEDITATION: HEARING
MEDITATION: LETTING GO OF THOUGHTS
MEDITATION: MINI-MEDITATIONS THROUGHOUT THE DAY
FAQS
REFLECTIONS ON WEEK ONE
KEEP A SITTING JOURNAL
THE CHATTERING MIND
THE TAKEAWAY
WEEK TWO
PRACTICE PREVIEW
MEDITATION: BODY SCAN
CD MEDITATION: WALKING
MEDITATION: BODY SENSATIONS
MEDITATION: EVERYDAY ACTIVITIES
MEDITATION: DRINKING TEA
FAQS
REFLECTIONS ON WEEK TWO
THE TAKEAWAY
WEEK THREE
THE FIVE OBSTACLES
PRACTICE PREVIEW
CD MEDITATION: ON EMOTIONS
MEDITATION: CALLING UP DIFFICULT EMOTIONS
GENTLE NOTES ON MENTAL NOTING
MEDITATION: ON POSITIVE EMOTIONS
MEDITATION: ON THINKING
FAQS
REFLECTIONS ON WEEK THREE
NON-DOING
THE TAKEAWAY
WEEK FOUR
PRACTICE PREVIEW
CD MEDITATION: LOVINGKINDNESS
MEDITATION: LOVINGKINDNESS FOR TIMES OF EMOTIONAL OR PHYSICAL PAIN
MEDITATION: LOVINGKINDNESS FOR CAREGIVERS
MEDITATION: ON SEEING THE GOOD WITHIN
MEDITATION: QUIETING THE INNER CRITIC
MEDITATION: LOVINGKIND NESS WHILE WALKING
MEDITATION: CIRCLE OF LOVINGKINDNESS
FAQS
REFLECTIONS ON WEEK FOUR
THE TAKEAWAY
10 WAYS TO DEEPEN YOUR PRACTICE
THE WEEKS BEYOND
START OVER
REMEMBER THAT CHANGE TAKES TIME
USE ORDINARY MOMENTS
YOUR LIFE AND YOUR PRACTICE
FAQS
FINAL REFLECTIONS
Resource Guide
PLACES TO LEARN INSIGHT MEDITATION AND FIND SUPPLIES
NOTES
GUIDED MEDITATIONS
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