Mindfulness: An Eight-Week Plan for Finding Peace in a Frantic World (38 page)

Seed sowing Habit Releaser,
183–84

Self-criticism,
9
,
13
,
15
,
25
,
86
,
117
,
139–40
,
240
.
See also
Inner critic

Senses,
11
,
39
,
45
,
58
,
77
,
78
,
105
,
107
,
231
,
240

Shoulder rolls, in Mindful Movement meditation,
123

Showering, paying attention to,
77

Sleep,
1
,
116

Sleepiness, during meditation,
64

Sounds

likened to thoughts,
143–45

receiving and noticing,
145

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

Sowing some seeds Habit Releaser,
183–84

Standing in stillness, in Mindful Movement meditation,
123

Stone-down-a-well analogy,
246–47

Storm analogy, describing wandering mind,
86

Stream, thoughts as,
45
,
87
,
88
,
101
,
143
,
149
,
150
,
152
,
153
,
159

Stress,
2
,
3
,
8
,
12
,
18
,
22
,
24
,
26
,
56
,
59
,
60
,
71
,
95
,
118
,
119
,
156
,
164
,
212
,
242

affecting future plans,
42

attempts to solve,
28

case histories about,
15–16
,
90–91
,
94

chronic,
115

from Doing mode,
231

effect of mindfulness meditation on,
5
,
6

Exhaustion Funnel and,
213

helplessness from,
226

mindfulness for controlling,
5
,
37

motivation and,
229

from overloaded memory,
66

preventing pleasure,
230

realizations about,
236–37

reduced sense of control from,
230

self-feeding nature of,
19

symptoms of,
217

thoughts and,
40–41
,
140–42

Three-Minute Breathing Space meditation for,
130–34

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

Suffering, primary vs. secondary,
155

Suicide,
180

attempted,
185–88

Supermarket line frustration,
154–55

Suppression,
48
,
71
,
117
,
169
,
170
,
194
,
205
,
231

T
en-finger gratitude exercise,
109

Tension,
18
,
19
,
25
,
28
.
See also
Stress

Thoughts.
See also
Sounds and Thoughts meditation

autopilot and,
71–72

body influencing,
21
,
91–92

common negative,
140–42

connected to emotions and body,
30

disrupting sleep,
1

in Doing vs. Being modes,
40–41

effect on mood,
8
,
19
,
20

interfering with senses,
78–79

irreversibility of,
189
,
194

likened to rumors,
139–40

likened to sounds,
143–45

as mental events,
40–41
,
59
,
60
,
64
,
86
,
132
,
147
,
153
,
244

observing,
148–50
,
152–53

Practice Interfering,
160

receiving and noticing,
145

self-attacking,
9–10

as stream,
45
,
87
,
88
,
101
,
143
,
149
,
150
,
152
,
153
,
159

transient nature of,
5

Threats, fight-or-flight response to,
22
,
27

Three-Minute Breathing Space meditation,
57
,
118
,
143
.
See also
Breathing Space meditation

carrying on after,
159

guidelines for,
130–31

instructions for,
132–33

in Week Six,
197

in Week Seven,
227
,
228–34

Time

changing outlook,
33–34

spent on meditations,
56
,
57
,
61
,
62
,
96

Tinnitus,
149–50

Tiredness,
11
,
15
,
18
,
27–28
,
41
,
48
,
96
,
104
,
116
,
162
,
186
,
191
,
193
,
226
,
229
,
236
,
241
,
244
,
245
.
See also
Exhaustion

Transcendental Meditation,
51

Trapped feeling,
114–15

Traumatic events, effect on memory,
191–92

TV, valuing, as Habit Releaser,
134–35

U
nexpected events, happiness from,
159

Unhappiness,
3
,
5
,
9
,
11
,
12
,
18
,
19
,
26
,
40
,
42
,
44
,
46
,
56
,
58
,
61
,
71
,
91
,
95
,
111
,
116
,
192
,
193
,
212
,
214
,
216
,
226
,
229
,
242
,
244
,
249

attempts to solve,
28
,
29–30

case history about,
15–16
,
18–19
,
23–25

common thoughts with,
140–41

Exhaustion Funnel and,
213

increase in,
17

moods creating,
8

reduced sense of control from,
230

W
alking

as mindfulness bell,
236

as Week Two Habit Releaser,
106–7
,
109

Washing dishes, mindfulness during,
235
,
245

Weather analogy, describing wandering mind,
86
,
87

Week One of Mindfulness Program

practices in,
89

chair changing Habit Releaser,
88–89

cultivating mindful awareness,
87–88

mindful awareness of routine activities,
76–77
,
78

Mindfulness Meditation of the Body and Breath,
80–82
,
83–85
,
86–87

Raisin meditation,
72
,
73–75
,
76–79

understanding autopilot,
67–72

realizations from,
94–95

summary of,
58

Week Two of Mindfulness Program

practices in,
110

appreciative attention exercise,
108–9

Body Scan meditation,
94–96
,
97–100
,
101–6

learning to connect with body,
93–94

understanding body’s influence on mind,
90–93

walking Habit Releaser,
106–7
,
109

summary of,
58

Week Three of Mindfulness Program

practices in,
118

Breath and Body meditation,
126
,
127–29

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

Three-Minute Breathing Space meditation,
130–31
,
132–33
,
133–34

valuing the TV Habit Releaser,
134–35

preparation for,
117–18

summary of,
58–59

Week Four of Mindfulness Program

practices in,
143

going to the movies Habit Releaser,
159–60

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

Three-Minute Breathing Space meditation,
153–54
,
156–59

summary of,
59
,
142