Mindfulness: An Eight-Week Plan for Finding Peace in a Frantic World (35 page)

Being mode,
34–35
,
36
,
37–43
,
60
,
133
,
240
,
241

Bending sideways, in Mindful Movement meditation,
122–23

Body.
See also
Body Scan meditation

connecting with,
94

as emotional radar,
95

in Exploring Difficulty meditation,
170
,
171
,
172
,
175
,
178
,
179

ignoring and mistreating of,
92–93

mind connected with,
20–22
,
23
,
91–92

in Mindfulness of the Body and Breath meditation,
83–85

as sensitive to feelings,
58

Body Scan meditation,
58
,
118
,
178
,
196
,
247

beginning,
106

handling difficulty with,
101–4

instructions for,
97–100

as pleasant experience,
104–5

preparing for,
95–96

revealing Doing mode,
105–6

Brain

amygdala of,
27
,
180

changes in, from mindfulness meditation,
46–49
,
179–80

imaging of,
27
,
36
,
46
,
47
,
49
,
206

insula of,
48
,
205

prefrontal cortex of,
47

reward centers of,
230

Breath

in Befriending meditation,
198

in Body Scan Meditation,
97–100
,
178

in Exploring Difficulty meditation,
172
,
173
,
174
,
178

in mindfulness meditation,
4–5
,
80–81
,
163
,
244

in Mindfulness of the Body and Breath meditation,
81–82
,
83–85

in Sounds and Thoughts meditation,
146
,
147

for starting day with mindfulness,
244

for weaving your parachute,
245

Breath and Body meditation,
126
,
127–29
,
143
,
146
,
172
,
196

Breathing Space.
See also
Three-Minute Breathing Space meditation

case history about,
211
,
212

hourglass shape of,
133–34
,
156
,
181

for maintaining peace in frantic world,
244
,
245

making time for,
249

rainstorm analogy and,
157–58

uses for,
153–54
,
156–58
,
159

in Week Five,
181–83

in Week Six,
206–7

Brooding,
30
,
41
,
45
,
93
,
175
,
188
,
191
,
194
,
195
,
196
,
243

Brushing your teeth, paying full attention to,
77

Bullying script,
114

Burnout,
41
,
115
,
130
,
213

Busyness,
8
,
24
,
36
,
43
,
59
,
68
,
85
,
96
,
105
,
201
,
206
,
222
,
241

C
ancer

mindfulness meditation and,
6

story about,
161–64

Cartoon experiment, on mind-body connection,
21–22

Chair changing, as Week One Habit Releaser,
88–89

Chocolate meditation,
14
,
54
,
55
,
72

Chronic pain,
6

Compassion,
5
,
8
,
12
,
19
,
40
,
42
,
45
,
46
,
49
,
54
,
59
,
60
,
85
,
117
,
126
,
129
,
131
,
139
,
163
,
167
,
173
,
175
,
176
,
177
,
181
,
182
,
195
,
196
,
197
,
204
,
205
,
209
,
210
,
241
,
244

Completeness, achieving sense of,
239–40

Context, effect on memory,
10

Control, enhancing feelings of,
230–31
,
232–33

Creativity, influences on,
5
,
60
,
113
,
180
,
204
,
206
,
212

D
aily life

rebalancing,
221–26

weaving mindfulness into,
117–19
,
120–23
,
124–26
,
127–29

Dance of ideas,
192–93

Death,
46
,
117
,
164

Demobilization,
115

Denial of difficulties,
164

Depleting activities,
43
,
218–20
,
221
,
223–24
,
226

Depression,
2
,
16
,
115
,
180
,
189
,
242

clinical,
18

effect on memory,
191

effect on movement,
21

increase in,
17

mindfulness meditation preventing or reducing,
3
,
5
,
6
,
51–52

moods creating,
8

recurrence of,
17
,
52

symptoms of,
217

Difficulties.
See also
Exploring Difficulty meditation

acceptance of,
165–67
,
179–81

facing, stories about,
161–64
,
168–69

ineffective methods of dealing with,
164–65

mind vs. body for dealing with,
171
,
175–78

turning toward,
222–23

Doing mode,
28–29
,
31
,
34
,
35
,
36
,
37–43
,
105–6
,
115
,
133
,
155
,
166
,
177
,
231
,
240
,
241

Driving, as mindfulness bell,
235–36

E
ating, as mindfulness bell,
235

Eight-Week Mindfulness Program.
See also individual entries for Weeks One through Eight

caution about,
63–66

equipment for,
63

overview of,
56–61

setting up time and space for,
61–63
,
96

Einstein, Albert,
209–10

Emotions

ABC model of,
137–38

acknowledging vs. solving,
28

components of,
19
,
20

connected to thoughts and body,
20
,
23
,
29–30
,
91

constellations of,
25–26

empathic sharing of,
116–17

habits and,
71–72

negative,
9
,
10
,
11
,
25
,
28

past influencing,
25–26
,
27

positive,
6
,
19
,
46
,
50

as secondary suffering,
155

set-point of,
46–47
,
48

Empathy,
19
,
44
,
46
,
49
,
54
,
60
,
94
,
116–17
,
204
,
205–6
,
209

Equipment, for Eight-Week Mindfulness Program,
63

Exercise(s),
245

stretching, in Mindful Movement meditation,
118–19
,
120–23
,
124–26

Exhaustion,
1–2
,
3
,
8
,
18
,
19
,
28
,
41
,
56
,
59
,
69
,
71
,
72
,
114
,
115
,
118
,
140–41
,
142
,
164
,
191
,
212
,
217
,
226
,
230
,
231
,
232
,
234
,
236–37
,
242
.
See also
Tiredness

Exhaustion Funnel,
213–18
,
213

Exploring Difficulty meditation,
59
,
167
,
196
,
247

instructions for,
171
,
172–74
,
175–78

overview of,
170–71

preparing for,
169–70