Mindfulness: An Eight-Week Plan for Finding Peace in a Frantic World (39 page)

Week Five of Mindfulness Program

practices in,
170

Exploring Difficulty meditation,
59
,
167
,
169–81

sowing some seeds or looking after a plant Habit Releaser,
183–84

summary of,
59

Week Six of Mindfulness Program

practices in,
197

Befriending meditation,
198–200
,
200–206

extending Breathing Space to negative thoughts,
206–7

random act of kindness Habit Releaser,
208–9

reclaiming your life Habit Releaser,
207–8

summary of,
59

Week Seven of Mindfulness Program

mindfulness bells in,
235–36

practices in,
227

rebalancing daily life in,
221–26

summary of,
59–60

Three-Minute Breathing Space plus concrete action in,
228–34

Week Eight of Mindfulness Program,
238–51

summary of,
60

Work.
See also
Job dissatisfaction

Exhaustion Funnel and,
213–14

Working memory, limitations of,
69

Worry,
1
,
9
,
22
,
23
,
26
,
30
,
41
,
42
,
45
,
60
,
66
,
88
,
91
,
94
,
99
,
102
,
109
,
114
,
116
,
125
,
127
,
144
,
162
,
173
,
178
,
188
,
207
,
247

Y
oga,
58
,
94
,
125
,
176
,
248

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© 2011 by Mark Williams and Danny Penman Foreword © 2011 by Jon Kabat-Zinn

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“The Guest House” by Jalaluddin Rumi from
The Essential Rumi,
translated by Coleman Barks with John Moyne, A. J. Arberry, and Reynold Nicholson (Penguin, 1999) © Coleman Barks. Reproduced with permission.

Extract from
Here for Now: Living Well with Cancer through Mindfulness
(2nd ed.) by Elana Rosenbaum (Satya House Publications, 2007) © Elana Rosenbaum. Reproduced with permission.

Extract from Albert Einstein’s letter to Norman Salit, 4 March 1950 © The Hebrew University of Jerusalem. Reproduced with permission.

“Hokusai Says” by Roger Keyes © Roger Keyes. Reproduced with permission.

The exhaustion funnel diagram on page
213
is reproduced with permission from Marie Åsberg.

Library of Congress Cataloging-in-Publication Data

Williams, Mark.

Mindfulness : an eight-week plan for finding peace in a frantic world / Mark Williams and Danny Penman ; foreword by Jon Kabat-Zinn.

       p.   cm.

Includes bibliographical references and index.

ISBN 978-1-60961-198-9 hardcover

1. Meditation—Therapeutic use. 2. Mindfulness-based cognitive therapy—Popular works. I. Penman, Danny, 1966– II. Title.

RC489.M43W55 2011

616.89′1425—dc23

2011030548

Distributed to the trade by Macmillan

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