Index
80/20 rule, 120
• A •
ABC acronym, for breathing space meditation, 59
Accept, in RAIN acronym, 53–54
acceptance
importance of being kind to yourself, 80
power of, 38
as principle of ACT, 18
yourself as already perfect, 85–86
Acceptance and Commitment Therapy (ACT), 18–19, 135
affection, lack of, with loving-kindness meditation, 84
alarms, for meditation, 105
alcohol, drinking, 118
Alidina, Shamash (author)
Mindfulness Workbook For Dummies, 4, 46, 65, 133
retreats hosted by, 140
alone time, as behaviour from severe anxiety, 130
Amaravati (website), 140
anxiety. See also specific topics
about, 7
applying mindfulness to, 15–20
with body scan meditation, 69
compared with fear and excitement, 7–9
effect of modern-day living on, 29–31
mild, 14
physical effects on bodily functions of, 10–11
recognising severity of, 13–14
Anxiety UK (website), 141
applying mindfulness to anxiety, 15–20
asleep, falling and staying, 121–122
attitudes
about, 35
benefits of mindfulness, 36–43
mindful breathing exercise, 47–49
preconceived ideas about mindfulness and meditation, 43–44
viewing mindfulness as a way of living, 46–47
automatic pilot, 76
avoiding overuse of technology, 123–124
Awareness, in breathing space meditation, 59
• B •
beginner's mind, 42–43, 156–158
behaviour, 111
behavioural therapy, 136
‘being mindful in nature’ exercise, 145–146
benefits
of body scan meditation, 64–65
of breathing space meditation, 60–61
of cognitive behavioural therapy (CBT), 136–138
biology, anxiety and, 22
bodily functions, physical effects of anxiety on, 10–11
bodily sensations, tuning into, 64
body
moving mindfully, 119–120, 122
stress response and, 53
body scan meditation
benefits and purpose of, 64–65
for insomnia, 122
bonus content (website), 3
boredom, with body scan meditation, 69
Brach, Tara (clinical psychologist), 133
Branch, Rhena (author)
Cognitive Behavioral Therapy For Dummies, 138
Brantley, Jeffrey (author)
Calming your Anxious Mind: How mindfulness and compassion can free you from anxiety, fear, and panic, 133
breathing
in breathing space meditation, 59
focusing on, for insomnia, 122
breathing space meditation, 59–61
Burmese position, 71
• C •
Calming your Anxious Mind: How mindfulness and compassion can free you from anxiety, fear, and panic (Brantley), 133
Cannon, Walter B. (researcher), 11
Cavanagh, Kate (author)
Managing Anxiety with CBT For Dummies, 138
CBT (cognitive behavioural therapy), 136–138
chair, for sitting meditation, 71
changing
unhealthy habits to healthy habits, 115–125
your perspective, 110
childhood experiences, effect on anxiety of, 25–26
chronic stress, 23
cleaning mindfully, 153
clouds in the sky visual meditation, 75
Cognitive Behavioral Therapy For Dummies (Branch and Wilson), 138
cognitive behavioural therapy (CBT), 136–138
cognitive part, of Mindfulness Based Cognitive Therapy (MBCT), 137
cognitive therapy, 136
Collard, Patrizia (author)
Mindfulness-Based Cognitive Therapy For Dummies, 138
colleagues, relationships with, 110
commuting, mindfulness for, 108–109
compassion
about, 87
compulsions, as behaviour from severe anxiety, 130
Consciously step, in breathing space meditation, 59
cooking mindfully, 151
counting breaths, for insomnia, 122
creating a healthy diet, 120–121
curiosity
attitude of, 159
bringing to your thoughts, 53–55
• D •
daily mindfulness
about, 103
dealing with difficult relationships, 111–114
maintaining positive relationships, 109–110
daily workload, managing mindfully, 113–114
Davey, Graham C. (author)
Managing Anxiety with CBT For Dummies, 138
deeper mindfulness meditations, practising, 63–78
defusion, as principle of ACT, 18
developing
awareness meditation. See sitting meditation
patience, 161
self-compassion, 160
diet, healthy, creating, 120–121
difficult relationships, managing, 111–114
difficulties
with body scan meditation, 68–70
with loving-kindness meditation, 84
with mindfulness journey, 93–94
with sitting meditation, 73–74
discomfort, with sitting meditation, 73–74
dizziness, with body scan meditation, 70
doing mode, 76
drinking alcohol, 118
drugs, reducing use of, 117–118
• E •
e-cheat sheet (website), 3
eight-week mindfulness course
finding a mindfulness coach/therapist, 134
80/20 rule, 120
emotions
allowing and accepting, 65
with body scan meditation, 69–70
excessive anxiety
about, 13
journeying to mindful wellbeing from, 91–100
excitement, compared with fear and anxiety, 7–9
exercises. See also meditations
‘being mindful in nature,’ 145–146
mindful breathing exercise, 47–49
mindfulness, 16, 19–20, 145–153
• F •
facts, compared with thoughts, 55–59
family members
fear, compared with anxiety and excitement, 7–9
feelings
lack of, with loving-kindness meditation, 84
moving towards difficult, 111
fight-or-flight response, 11
finding a mindfulness coach/therapist, 134
floor, for sitting meditation, 71–72
focusing
on an open mind, 39
on breathing, for insomnia, 122
forgiving yourself for slips, 125
formal mindfulness, 46, 105–106
friends, relationships with, 109–110
Full Catastrophe Living (Kabat-Zinn), 132
• G •
Gaia house retreats, 140
Generalised Anxiety Disorder (GAD), 13, 18, 129
genetics, anxiety and, 22
Goldstein, Elisha (author)
A Mindfulness-Based Stress Reduction Workbook, 19–20
gratitude, developing, 162–163
• H •
health
as a benefit of mindfulness, 36–38
changing unhealthy habits to healthy habits, 115–125
creating a healthy diet, 120–121
moving your body mindfully, 119–120
• I •
icons, explained, 3
identifying with your anxiety, 27–28
impact on life and behaviour, in determining whether medical attention is needed, 130
informal mindfulness, 46, 106–107
insomnia, 122
Investigate with kindness, in RAIN acronym, 54
• J •
joining an eight-week mindfulness course, 133–134
Jones, Fergal (author)
Managing Anxiety with CBT For Dummies, 138
journaling
about, 95
to help mindfulness practice, 96
judging, spotting your tendency for, 158–159
• K •
Kabat-Zinn, John (author)
Full Catastrophe Living, 132
• L •
length of time, in determining whether medical attention is needed, 128
level of intensity, in determining whether medical attention is needed, 129
loving-kindness meditations
difficulties with, 84
importance of, 80
practising for others, 110
practising for yourself, 80–81
well-wishing loving-kindness for others, 82–84
managing
positive relationships, 109–110
prescribed medication, 138–139
thoughts. See thought management
Managing Anxiety with CBT For Dummies (Davey, Cavanagh, Jones, and Turner), 138
Marshall, Joelle Jane (author)
Mindfulness Workbook For Dummies, 4, 46, 65, 133
MBCT (Mindfulness Based Cognitive Therapy), 137
MB-EAT (Mindfulness-based Eating Awareness Training), 135
MBRP (Mindfulness-based Relapse Prevention), 135
medical attention, determining need for
about, 128
impact on life and behaviour, 130
length of time, 128
level of intensity, 129
medication, prescribed, 138–139
meditations
clouds in the sky, 75
for daily mindfulness, 103–109
for insomnia, 122
loving-kindness, 79–84, 110, 149–150
mindful eating, 76–78, 107–108
motivating yourself for, 124–125
practising regularly, 111
preconceived ideas about, 43–44
sitting meditation, 70–74, 148
The Mental Health Foundation (website), 133
metaphors, mindful, 55
mild anxiety, 14
mind
effect of anxiety on your, 9–10
letting up on your, 52
MIND (website), 141
mindful attention
bringing to your thoughts, 53–55
Mindful Awareness Programme for ADHD (MPS for ADHD), 135
mindful breathing
about, 149
mindful breathing exercise, 47–49
mindful cleaning, 153
mindful cooking, 151
mindful eating meditation, 76–78, 107–108
mindful imagery meditations
about, 74
clouds in the sky visual meditation, 75
mindful metaphors, 55
mindful movement, 119–120, 122
mindful self-compassion. See loving-kindness meditations
mindful stretching, 152
mindful wellbeing, journeying from excessive anxiety to, 91–100
mindfulness. See also specific topics
eight-week course for, 130–134
preconceived ideas about, 43–44
using with other forms of therapy, 134–139
Mindfulness: A practical guide to finding peace in a frantic world (Williams and Penman), 132
Mindfulness Based Cognitive Therapy (MBCT), 137
mindfulness coach/therapist, finding a, 134
mindfulness journey
about, 91
starting, 92
mindfulness part, of Mindfulness Based Cognitive Therapy (MBCT), 137
Mindfulness Workbook For Dummies (Marshall and Alidina), 4, 46, 65, 133
A Mindfulness-Based Stress Reduction Workbook (Stahl and Goldstein), 19–20
Mindfulness-Based Cognitive Therapy For Dummies (Collard), 138
Mindfulness-based Eating Awareness Training (MB-EAT), 135
Mindfulness-based Relapse Prevention (MBRP), 135
motivation
for self-compassion, 88
of yourself to meditate, 124–125
moving your body mindfully, 119–120, 122
MPS for ADHD (Mindful Awareness Programme for ADHD), 135
• N •
negative media, effect on anxiety of, 29–30
negative thinking
as a natural human trait, 12
Nhat Hanh, Thich (monk), 140
Nonidentify, in RAIN acronym, 54
nonjudgmental awareness, accepting thoughts with, 57
nonprescription drugs, reducing use of, 117–118
• O •
observing yourself, as principle of ACT, 19
Obsessive-Compulsive Disorder (OCD), 129
open mind, focusing on an, 39
opening up, to anxiety, 160
openness, 160
organisations, as resources, 141–142
overcoming insomnia, 122
overuse, of technology, 123–124
• P •
pain, with sitting meditation, 74
panic disorder, 129
partners, handling problems with, 111–113
patience, developing, 161
Mindfulness: A practical guide to finding peace in a frantic world, 132
website, 133
perfectionism
accepting yourself as already perfect, 85–86
perspective, changing your, 110
physical effects, of anxiety on bodily functions, 10–11
Plum Village (website), 140
positive mindfulness research, 18–19
positive relationships, maintaining, 109–110
positive thinking, 111
power of acceptance, 38
practising
breathing space meditation, 59–60
clouds in the sky visual meditation, 75
deeper mindfulness meditations, 63–78
eight-week mindfulness course alone, 132–133
loving-kindness for others, 82–84, 110
loving-kindness for yourself, 80–81
mindful breathing exercise, 47–48
present-moment awareness, 155–156
regular meditation, 111
preconceived ideas, about mindfulness and meditation, 43–44
prescribed medication, managing, 138–139
present moment
as principle of ACT, 18
taking mind into, 65
present-moment awareness, practising, 155–156
• R •
Recognise, in RAIN acronym, 53
recognising severity of anxiety, 13–14
reducing
use of nonprescription drugs, 117–118
relationships
Remember icon, 3
reminders, for meditation, 106
research, positive mindfulness, 18–19
resources, organisations as, 141–142
restlessness, with body scan meditation, 69, 70
rewarding yourself, 125
rise-and-fall effect, of body's urges, 116–117
• S •
The Samaritans (website), 141–142
scheduling meditations, 124–125
Segal, Zindel (cognitive psychologist), as creator of Mindfulness Based Cognitive Therapy (MBCT), 137
self-compassion. See also loving-kindness meditations
developing, 160
self-medicating, as behaviour from severe anxiety, 130
self-perception, impact on anxiety of, 26–27
self-pity, 88
sensation, with body scan meditation, 69
severity, recognising for anxiety, 13–14
significant others, handling problems with, 111–113
Simmonds, Ellie (swimming champion), 119
sitting meditation
benefits and purpose of, 70–71
sleep
with body scan meditation, 69
falling and staying asleep, 121–122
importance of adequate, 116
social anxiety, 129
social media, effect on anxiety of, 30–31
socialising, benefits of, 28–29
spouses, handling problems with, 111–113
Stahl, Bob (author)
A Mindfulness-Based Stress Reduction Workbook, 19–20
starting mindfulness journey, 91
stress
anxiety and, 23
with body scan meditation, 69
stress response, body and, 53
stretching mindfully, 152
support
for mindfulness journey, 97–100
• T •
tea-drinking meditation, 104–105
Teasdale, John (researcher), as creator of Mindfulness Based Cognitive Therapy (MBCT), 137
technology
TED (website), 30
therapy
cognitive, 136
cognitive behavioural therapy (CBT), 136–138
using mindfulness with other forms of, 134–139
thought management
about, 51
breathing space meditation, 59–61
impact of thoughts on mind and body, 52–53
mindful attention and curiosity in, 53–55
thoughts compared with facts, 55–59
thoughts attachment, 27
Tip icon, 3
Try This icon, 3
Turner, Lydia (author)
Managing Anxiety with CBT For Dummies, 138
TV, 123
unhealthy habits, changing to healthy habits, 115–125
urge surfing, 117
• W •
Warning! icon, 3
way of living, mindfulness as a, 46–47
websites
Amaravati, 140
Anxiety UK, 141
bonus content, 3
Brach, Tara (clinical psychologist), 133
e-cheat sheet, 3
Gaia house retreats, 140
Learn Mindfulness, 140
Marshall, Joelle Jane (author), 133, 134
The Mental Health Foundation, 133
MIND, 141
Penman, Danny (author), 133
Plum Village, 140
retreats, 140
TED, 30
Williams, Mark (author), 133
YouTube, 65
well-wishing, for others, 82–84
Williams, Mark (author)
as creator of Mindfulness Based Cognitive Therapy (MBCT), 137
Mindfulness: A practical guide to finding peace in a frantic world, 132
website, 133
Wilson, Rob (author)
Cognitive Behavioral Therapy For Dummies, 138
Wise Words icon, 3
• Y •
yourself
forgiving slips, 125
rewarding, 125
YouTube (website), 65