Mindfulness: An Eight-Week Plan for Finding Peace in a Frantic World (36 page)

results from,
178–81

role of mind vs. body in,
170–71
,
175–78

External circumstances, happiness linked to,
34
,
35

F
ailure,
24
,
59
,
64
,
102
,
104
,
117
,
139
,
148
,
151
,
188
,
195
,
202

Fatigue.
See
Exhaustion; Tiredness

Fear,
10
,
19
,
24
,
25
,
40
,
41
,
42
,
81
,
91
,
94
,
113
,
117
,
126
,
162
,
164
,
175
,
181
,
188–89
,
194
,
202
,
203
,
204
,
205
,
245

Fight-or-flight response,
22
,
27

Food preparation, as mindfulness bell,
235

Forgetfulness,
68
,
69

Franticness, common negative thoughts with,
140–41

Frantic world,
2
,
8
,
13
,
59
,
195
,
239

finding peace in,
241–43
,
244–45

Freecycling,
208

Freedom,
35
,
40
,
63
,
79
,
115
,
145
,
153
,
196

Friendship.
See
Befriending meditation; Befriending your feelings

Frustration,
245

dealing with,
154–55

Future, living in,
78
,
105

G
ardening analogy, describing meditation,
153

Gardening Habit Releaser,
183–84

Gratitude exercise, ten-finger,
109

“Guest House, The” (Rumi),
166–67
,
244

Guilt,
188
,
194
,
203
,
204
,
205
,
215

H
abit breaking,
12–13

Habit Releasers,
232

purpose of,
56–57
,
61

Week One, changing chairs,
88–89

Week Two, going for a walk,
106–7
,
109

Week Three, valuing the TV,
134–35

Week Four, going to the movies,
159–60

Week Five, sowing some seeds or looking after a plant,
183–84

Week Six

random act of kindness,
208–9

reclaiming your life,
207–8

Habits

automatic pilot and,
69–71

driving routine behavior, dissolution of,
79

power of,
68

Happiness,
2
,
8
,
19
,
34
,
35
,
45
,
46
,
47–48
,
66
,
108
,
159
,
184
,
204
,
205
,
206
,
221
,
226
,
246

Hardiness,
53
,
54

Headphone experiment, on body’s influence on thoughts,
91–92

Health, mindfulness meditation improving,
50–51

Helplessness,
114
,
230–31

“Hokusai Says” (Keyes),
238
,
249
,
250–51

Holocaust survivors, hardiness traits of,
53

Hourglass shape, of Breathing Space,
133–34
,
156
,
181

Hypertension, meditation reducing,
6

I
deas, dance of,
192–93

Immune system, meditation strengthening,
6
,
48

Inattention,
68
,
77

Inner critic,
9
,
25
,
139
.
See also
Self-criticism

Insula, of brain,
48

empathy and,
49
,
205

Interpretation of world, ABC model and,
137–38

Interruptions, during meditation,
63

Irreversibility of thoughts,
189
,
194

Irritability,
5
,
6
,
8
,
10
,
11
,
25
,
26
,
71
,
217

J
ob dissatisfaction, case histories about,
16
,
23–25
,
90–91
,
94
,
211–13
,
214–18
,
221–22

Judgmentalism,
9
,
11
,
13
,
30
,
39
,
44
,
45
,
105
,
195

K
eyes, Roger, poem by,
238
,
249
,
250–51

Kindness,
60
,
64
,
163
,
195
,
196
,
197
,
200
,
202
,
204
,
205–6
,
209
,
240
,
241
.
See also
Loving-kindness

Kindness Habit Releaser,
208–9

Kings’ stories

on facing difficulties,
168–69

on finding completeness,
238–39

L
ake analogy, describing wandering mind,
86

Life expectancy, mindfulness increasing,
36–37

Listening, as mindfulness bell,
236

Love, self-feeding nature of,
19

Loving-kindness,
50
,
59
,
200
,
200
,
201

M
astery, enhancing feelings of,
230–31
,
232–33

Maze experiment,
112–14
,
177

MBCT.
See
Mindfulness-based cognitive therapy

Meditation, mindfulness.

See
Meditations, specific; Mindfulness and Mindfulness meditation

Meditations, specific

Befriending meditation,
59
,
197
,
198–200
,
200–206

Body Scan meditation,
58
,
95–96
,
97–100
,
101–6
,
118
,
178
,
196
,
247

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

Chocolate meditation,
14
,
54
,
55
,
72

Exploring Difficulty meditation,
59
,
167
,
169–81
,
196
,
247

Mindful Movement meditation,
58
,
118–19
,
120–23
,
124–26

Mindfulness of the Body and Breath meditation,
58
,
81–82
,
83–85
,
86–87

One-Minute meditation,
4

Raisin meditation,
72
,
73–75
,
76–79
,
196

Sounds and Thoughts meditation,
59
,
142
,
143–45
,
146–47
,
148–53
,
172
,
196

Three-Minute Breathing Space meditation,
57
,
130–31
,
132–33
,
133–34
,
197
,
227
,
228–34
(
see also
Breathing Space)

Memory(ies)

bad, triggers of,
10
,
11
,
30

in Doing vs. Being modes,
42
,
43

echoing emotional state,
9

effect of context on,
10

impact of, on mind and body,
23
,
25

mindfulness meditation improving,
5
,
6

overgeneral,
191–92
,
193
,
194
,
207

of past,
9
,
11
,
27
,
42
,
43
,
48
,
144
,
146
,
189
,
191
,
193
,
229

of real events,
189
,
190

suppression of,
194

of threats,
27

working, limitations of,
69

Mental pain,
187
,
187

Mental time travel,
42

Mind

analytic side of,
11

approach vs. avoidance system of,
114

aversion pathways of,
113
,
177
,
179

awareness of,
11
,
31

busyness of, as problem,
78–79

connected with memory,
9

conscious,
42
,
70
,
72

in Exploring Difficulty meditation,
170
,
171
,
172

on full alert,
26

inferences made by,
136–38

problem-solving mode of,
28–30

restless, turning toward,
79

threat perception by,
26–27