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2022/05/31

the 5 basics of mindfulness practice - Google Search

best book on mindfulness - Google Search

What are the 5 basics of mindfulness practice?

Five Steps to Mindfulness.

First Mindfulness Exercise: Mindful Breathing.
Second Mindfulness Exercise: Concentration.
Third Mindfulness Exercise: Awareness of Your Body.
Fourth Mindfulness Exercise: Releasing Tension.
Fifth Exercise: Walking Meditation.

Five Steps to Mindfulness
https://uhs.berkeley.edu › sites › default › files › article_-...

Search for: What are the 5 basics of mindfulness practice?

=====
The Seven Pillars of Mindfulness

Non-judging. The world isn't black and white. ...
Patience. As the saying goes, patience is a virtue. ...
Beginner's Mind. It's easy to lose yourself if you begin to believe that you have heard, seen and experienced everything. ...
Trust. ...
Non-Striving. ...
Acceptance. ...
Letting Go.
6 Oct 2021

The Seven Pillars of Mindfulness | EHN Canada
https://www.edgewoodhealthnetwork.com › blog › the-se...

Search for: What are the 7 pillars of mindfulness?

====

What are the best mindfulness practices?

Some examples include:

Pay attention. It's hard to slow down and notice things in a busy world. ...
Live in the moment. Try to intentionally bring an open, accepting and discerning attention to everything you do. ...
Accept yourself. Treat yourself the way you would treat a good friend.
Focus on your breathing.

Mindfulness exercises - Mayo Clinic
https://www.mayoclinic.org › in-depth › art-20046356

Search for: What are the best mindfulness practices?

====

How do I learn mindfulness books?

6 Essential Books On Meditation & Mindfulness For Beginners
“The present moment is the only time over which we have dominion.” ...

The Miracle Of Mindfulness.
Start Where You Are.
Zen Mind, Beginner's Mind. ...
Real World Mindfulness For Beginners.
The Headspace Guide To Meditation & Mindfulness.
I Am Here Now.

2022/04/02

[[Mindfulness for Beginners: Reclaiming the Present Moment and Your Life: Kabat-Zinn, Jon: 9781622036677: Amazon.com: Books

Mindfulness for Beginners: Reclaiming the Present Moment and Your Life: Kabat-Zinn, Jon: 9781622036677: Amazon.com: Books

https://www.scribd.com/document/551923925/Mindfulness-for-Beginners-Reclaiming-the-Present-Moment-and-Your-Life-9781604077742-by-Kabat-Zinn-Jon-Kabat-Zinn-Jon-z-lib-org

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Mindfulness for Beginners: Reclaiming the Present Moment and Your Life Paperback – July 1, 2016
by Jon Kabat-Zinn (Author)
4.5 out of 5 stars 1,840 ratings

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An Invitation to the Practice of Mindfulness

We may long for wholeness, suggests Jon Kabat-Zinn, but the truth is that it is already here and already ours. The practice of mindfulness holds the possibility of not just a fleeting sense of contentment, but a true embracing of a deeper unity that envelops and permeates our lives. With Mindfulness for Beginners you are invited to learn how to transform your relationship to the way you think, feel, love, work, and play―and thereby awaken to and embody more completely who you really are.

Here, the teacher, scientist, and clinician who first demonstrated the benefits of mindfulness within mainstream Western medicine offers a book that you can use in three unique ways: as a collection of reflections and practices to be opened and explored at random; as an illuminating and engaging start-to-finish read; or as an unfolding "lesson-a-day" primer on mindfulness practice.
Beginning and long-time meditators alike will discover in these pages a valuable distillation of the key attitudes and essential practices that Jon Kabat-Zinn has found most useful with his students, including:

• Why heartfulness is synonymous with true mindfulness
• The value of coming back to our bodies and to our senses over and over again
• How our thoughts "self-liberate" when touched by awareness
• Moving beyond our "story" into direct experience
• Stabilizing our attention and presence amidst daily activities
• Three fundamental mental factors that cause suffering
• How mindfulness heals, even after the fact
•Reclaiming our wholeness, and more

The prescription for living a more mindful life seems simple enough: return your awareness again and again to whatever is going on. But if you’ve tried it, you know that here is where all the questions and challenges really begin. Mindfulness for Beginners provides welcome answers, insights, and instruction to help us make that shift, moment by moment, into a more spacious, clear, reliable, and loving connection with ourselves and the world.

Includes digital access to five guided mindfulness meditations by Jon Kabat-Zinn, selected from the audio program that inspired this book.
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184 pages

Mindfulness: The Remarkable Truth Behind Meditation and Being Present in Your Life
4.6 out of 5 stars131
AUD39.07AUD39.07

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Editorial Reviews

Review

“Jon Kabat-Zinn is one of the finest teachers of mindfulness you will ever encounter.” ―JACK KORNFIELD, author of A Path with Heart

“Jon Kabat-Zinn provides access to the essence of meditation and its applications for both the beginner and those who wish to deepen and expand their practice. He embodies what he describes.” ―DEAN ORNISH, MD
About the Author

Jon Kabat-Zinn, Ph.D., has been a student and practitioner of meditation and yoga for over three decades. He is the founder and director of the Stress Reduction Clinic at the University of Massachusetts Medical Center and an associate professor of medicine. He lives in Worchester, Massachusetts. He is the author of the classic Wherever You Go, There You Are, also available from Audio Renaissance.

Jon Kabat-Zinn, PhD, is the founder and director of the Stress Reduction Clinic at the University of Massachusetts Medical Center and associate professor of medicine in the Division of Preventative and Behavioral Medicine. His clinic was featured in 1993 in the public television series Healing and the Mind with Bill Moyers. Jon Kabat-Zinn is the author of Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life and Full-Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain and Illness.

Product details
Publisher ‏ : ‎ Sounds True, Inc.; 1st edition (July 1, 2016)
Language ‏ : ‎ English
Paperback ‏ : ‎ 184 pages

Customer Reviews:
4.5 out of 5 stars 1,840 ratings

Customer reviews
4.5 out of 5 stars
Top reviews from the United States

Michael Hudson
5.0 out of 5 stars One of the best, if not the best book for beginners who want to learn about and practice mindfulness meditation.Reviewed in the United States on July 22, 2017
Verified Purchase
Jon Kabat-Zinn is one of the best mindfulness teachers in the US. In looking over the reviews of Mindfulness for Beginners, I was surprised to see that more than a few readers thought this book was a kind of scam, something like a cut-and-paste of his earlier books. But the difference maker for this book is right there on the cover. It's for beginners. I've been teaching mindfulness for ten years, often to beginners. This book is one of the best, if not the best, I've found for beginners to work with. Of course, if you're new to mindful meditation, you need to read it thoughtfully, page by page, absorbing his descriptions, explanations and examples, often going back to be reminded of bits you've forgotten--or are suddenly understanding. And of course, like all of us, you have have to practice. A lot. There's no other way to learn and experience for yourself how helpful, how potentially life changing mindful meditation can be.

The only caution I might offer is that Kabat-Zinn is and always has been somewhat professorial. He's a very smart guy with a considerable vocabulary. That said, as always, don't believe everything you read, especially in book reviews!

104 people found this helpful

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Jeff Costner
2.0 out of 5 stars Did not come with CDReviewed in the United States on April 9, 2021
Verified Purchase
Hubby got for me. Description stated Book & CD. No CD, had a card within the book for 3 free audio programs to download. That's different from Book & CD.

15 people found this helpful

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Daniel F. Hammang
5.0 out of 5 stars Great Introduction, especially for folks on the goReviewed in the United States on September 27, 2017
Verified Purchase
This set of CDs is a great introduction to mindfulness narrated by Jon-Kabat-Zinn who pioneered the use of it within a structured program for use in health services. The multidisciplinary approach used by the program which combines mindfulness and yoga has been replicated in many places. Kabat-Zinn's low key explanations are helpful and often soar with inspiration.

In the introduction to his paper book with the same title he describes the first CD as having grown out of a series of lectures that he had given that in his words, "...described the practice of mindfulness and explained why it might be valuable to engage in its cultivation to begin with." There are ten tracks totaling about an hour of recording. Please note that it is not a recorded version of the paper book with the same title. It is an excellent alternative for folks who might not have the time or inclination to sit down and read but who might have the time to listen while doing something like driving.

The second CD has 5 guided meditations, each ranging from 10 to 18 minutes long. His gentle, knowledgeable directions are terrific signposts leading into a daily practice. I think it would be helpful to beginners as well as to seasoned practitioners.

The paper book of the same title is a very helpful companion guide. It is written in very short chapters, most are two to three pages, that could be read before or after a meditation as a short reflection. The 166 page book can lead one much deeper into the practice and can serve as a steadying hand as the entrant navigates their way into finding a space for mindfulness in often demanding schedules.

I'd recommend it to anyone interested in mindfulness.

36 people found this helpful

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L. Cameron
3.0 out of 5 stars new PB copies do NOT include CDReviewed in the United States on July 26, 2021
Verified Purchase
I purchased my copy as a new paperback through Amazon Prime, from this webpage, which notes in product title: Mindfulness for Beginners: Reclaiming the Present Moment and Your Life(Book & CD)). I think the book will be very interesting, but I expressly wanted the CD because I have a CD player in the room where I wanted to set up my meditation practice.

Well, as the back cover and table of contents of the book itself confirms, and some other reviewers noted, resources are online only.

I had asked the question on the buyers' Q&A, and had a reply that yes it did come with a CD... but I really should have waited for a reply from the current edition's shipper. Lesson learned.

5 people found this helpful

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Curtis Jones
4.0 out of 5 stars Great if you have experiences even a little "living in the moment" in your life.Reviewed in the United States on November 30, 2020
Verified Purchase
Recently, I had a mindfulness experience that once I described to a friend, she said was mindfulness. It was dramatic and sudden - and felt amazing. I bought this book which is amazing. As I read the book, I kept saying, "Damn! Yes! That makes sense!" My only concern is that if I had had an interest in this topic but hadn't yet experienced any of this or felt any living in the moment, I wonder if I would get something out of the book or if I would ask if the author had been taking drugs and speaking in a drugged-out state. I think if at all possible, the author could have brought it down to earth just a little bit more, it might be more effective for people who may not even know what mindfulness is. I might be completely wrong here ... and maybe if someone has the interest enough to read the book, they are pre-disposed to being able to pick up some of this.

4 people found this helpful

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Charlie
5.0 out of 5 stars I Would Give It Eleven Stars If I Could!Reviewed in the United States on April 13, 2015
Verified Purchase
i am being treated for PTSD and my therapist gave me this book. The book and accompanying disk are doing more for me than drugs or anything else I have tried; helping me step aside and observe my swirling thoughts and emotions rather than being swept away with them.
I am now taking things in stride that once made me consider suicide as the only option.

58 people found this helpful

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Connie McAdams
3.0 out of 5 stars No cd as advertisedReviewed in the United States on February 8, 2021
Verified Purchase
Great book but stated came with cd but mine did not have a cd therefore cannot give 5 stars

6 people found this helpful

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Needs Caffeine
5.0 out of 5 stars PerfectReviewed in the United States on October 12, 2015
Verified Purchase
If you have come across this area of focus, and you are ready for it, there is no better introduction to the concept of mindfulness than this book. As someone who's sought a solution to the general feeling of inauthenticity in life, this really explained to me -- in clear, sensible and non "touchy-freely" terms -- what the meaning of mindfulness is, why it is important, how to understand and practice it, and its value for a happier existence. I paged through numerous self-help books from the Shambalas of the world, and if that's your interest and passion, those are fine, but too much spirituality for me. I was looking for pragmatic insight into anxiety and stress reduction, and Kabat-Zinn's work is straightforward and practical. The book started me off but more helpful were his introductory CDs with mindfulness exercises. Really helped me a lot.

35 people found this helpful

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Top reviews from other countries

Lea
4.0 out of 5 stars Heavenly Bliss in first Session.Reviewed in the United Kingdom on December 31, 2014
Verified Purchase

I received this CD yesterday & immediately opened and popped in CD1 of 2 disks. The first is purely an explanation of what mindfulness is and how it can benefit you. The entire disk runs for approximately 30/40 mins and have to admit, my attention only managed to capture about 10mins in total. His voice is quite melancholic and so you easily lose focus.

However, on disk 2 is where all the good stuff is at. There are 5/6 different meditations, using different senses and by the fourth meditation I were in heavenly bliss. I suffer from crippling, disabling anxiety and depressive states that make me housebound and can't take the traditional antidepressant medication, so I'm constantly looking for different avenues. This is most definitely one avenue I will be exploring far more. It has a lot of potential.

The one thing I will say is you will only get out what you put in, so from what I've seen so far this is one way of 'being' that is worthwhile investing in.

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J. Auckland
5.0 out of 5 stars An enlightening read! Love it!Reviewed in the United Kingdom on August 1, 2014
Verified Purchase

I loved this book. I kept thinking I didn't get it, so I had to re-read bits to fully understand everything. However as it's in such short chapters it helps making it easier to read and digest.
I have been diagnosed with dysthymia, I never really got the point of life, and was told by a mental health professional that I probably never would, which was very depressing to say I'm only in my early 30s, so there could be a lot more life to endure, which is how life often feels an endurance not an enjoyment. However reading this book and doing the meditation suddenly enabled me to see what life is all about, experiencing the moments life offers,and suddenly I can see a point to existence! I still have good and bad days, but I feel to understand myself more and try to make time for meditation. I am reading more around mindfulness and depression to understand how to try to prevent further episodes of depression.
I can understand how it's not for everyone, but it definitely helped me as a starting point! I can also see that if I was experiencing an episode of depression that this book would be beyond me!

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100Bears
5.0 out of 5 stars ExcellentReviewed in the United Kingdom on May 6, 2012
Verified Purchase

Ideal for anyone trying mindfulness meditation for the first time or for those like myself who have worked through all of Jon Kabat Zin's books and cd's over the years. Its easy to follow, each individual meditation on the CD can be done individually if you prefer and the book is brilliant to just drop in to whenever you feel like it.

15 people found this helpfulReport abuse

Pete
5.0 out of 5 stars Stop using propsReviewed in the United Kingdom on December 11, 2017
Verified Purchase

From the master of change. Learn a new way to deal with life and learn to get control of it, you can do it. This book gives you a good heads up start to make life changes.

One person found this helpfulReport abuse

ThatIdealist
5.0 out of 5 stars Excellent introductionReviewed in the United Kingdom on March 20, 2017
Verified Purchase

I enjoyed this book for it's simplicity. It was a nice introduction. I had studied formal Buddhism in Srilanka. It was engaging. Although it didn't cover much on techniques of meditation. I liked the language and ideas around mindfulness.

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Mindfulness for Beginners: Reclaiming the Present Moment--And Your Life

by
Jon Kabat-Zinn
3.75 · Rating details · 7,396 ratings · 440 reviews
NOTE: This ebook does not contain the spoken-word audio component included in the original printed edition.

We may long for wholeness, suggests Jon Kabat-Zinn, but the truth is that it is already here and already ours. The practice of mindfulness holds the possibility of not just a fleeting sense of contentment, but a true embracing of a deeper unity that envelops and permeates our lives. With Mindfulness for Beginners you are invited to learn how to transform your relationship to the way you think, feel, love, work, and play-and thereby awaken to and embody more completely who you really are.

Here, the teacher, scientist, and clinician who first demonstrated the benefits of mindfulness within mainstream Western medicine offers a book that you can use in three unique ways: as a collection of reflections and practices to be opened and explored at random; as an illuminating and engaging start-to-finish read; or as an unfolding "lesson- a-day" primer on mindfulness practice.

Beginning and advanced meditators alike will discover in these pages a valuable distillation of the key attitudes and essential practices that Jon Kabat-Zinn has found most useful with his students, including: Why heartfulness is synonymous with true mindfulness The value of coming back toour bodies and to our senses over and over again How our thoughts "self-liberate" when touched by awareness Moving beyond our "story" into direct experience Stabilizing our attention and presence amidst daily activities The three poisons that cause suffering-and their antidotes How mindfulness heals, even after the fact Reclaiming our wholeness, and more.

The prescription for living a more mindful life seems simple enough: return your awareness again and again to whatever is going on. But if you've tried it, you know that here is where all the questions and challenges really begin. Mindfulness for Beginners provides welcome answers, insights, and instruction to help us make that shift, moment by moment, into a more spacious, clear, reliable, and loving connection with ourselves and the world. (less)

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Published January 1st 2012 by Sounds True (first published 2006)
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I am curious about the Portuguese translation, Atencao Plena. The format ( and perhaps content) seem very different from Mindfulness for Beginners. My intention was for my Brazilian husband to read Atencao Plena, while I listen to Mindfulness, but it seems like the books are very, very different. Can anyone explain?Aha! I can just “let go” and buy the Portuguese version.

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Apr 28, 2013 Kazi rated it it was amazing · review of another edition
Shelves: 2013, meditation
Easily the best book on meditation that I've read. For people like me, who have really struggled with meditation, are extremely suspicious of new-age speak and approach meditation from a very analytical rather than an emotional or free-spirited way of thinking, it's perfect. Kabat-Zinn is really good at outlining the rational justifications for mindfulness and the practical applications of it, as well as explaining how lack of mindfulness can impact and rule one's life, and as much as I hate to say it, he makes sense. (less)
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Nov 03, 2015 MrsJoseph *grouchy* rated it it was amazing · review of another edition
Shelves: 2015, 2015-reading-challenges, audio, mindfulness
http://bookslifewine.com/r-mindfulnes...

Awarenessing. Awarenessing is what Jon Kabat-Zinn calls the act of being aware and present.

I suck at mediation. I've tried it in the past but it's always been difficult for me. I have a very active brain. Very, very active. It's the reason why I'm not really into watching TV/movies - I don't need any additional stimulation. O_O

I first learned about Mindfulness via a televised interview of Jon Kabat-Zinn. My husband was intrigued and immediately started research on the subject. He went to Jon Kabat-Zinn's website and decided to buy a couple of the books - he even took the information to work to share with his employees.

I ignored [Mindfulness] for the most part even though my husband encouraged me to try it.

Sadly, I decided to read Mindfulness for Beginners after a very traumatic family event: we lost someone to a car accident on the very same day another family member had to be rushed to ICU - and that person is still critically ill.

Let's just say I became overwhelmingly stressed out. It was at that point I took my husband's advice. I hoped that maybe Mindfulness for Beginners would give me some tools to calm down my chaotic life. Or at least take my mind off of my troubles for a period of time.

Reading Mindfulness for Beginners was difficult for me. Jon Kabat-Zinn speaks in the same way he breathes - soothingly, slowly and deliberately - listening to him is quite like meditation. As I said before, I suck at meditation. Seriously suck at it. Whenever I try to meditate, my mind always wanders off to random subjects. And that's also what happens when I listen to this book. My mind starts to wander and I lose track of what's being said. Sometimes I rewind to (try to) listen again. Sometimes I just go with the flow. Sometimes I fall asleep.

Kabat-Zinn says that it is normal for the mind to wander when mediating. You are to - gently and with kindness - redirect your mind back to your breath when this happens. This one moment, this one breath.

Read the rest here: http://bookslifewine.com/r-mindfulnes... (less)
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Aug 25, 2017 Leslie rated it really liked it · review of another edition
"We are very much in the habit of thinking of ourselves in small, contracted ways---and of identifying with the content of our thoughts, emotions, and the narrative we build about ourselves---based on how much we like or dislike what is happening to us. This is our default mode. The power of mindfulness is the power to examine those self-identifications and their consequences and the power to examine the views and perspectives we adopt so reflexively and automatically and then proceed to think they are us. The power of mindfulness lies in paying attention in a different, larger way to the actuality of life unfolding moment by moment by moment. It allows us to shift from mindlessness to mindfulness." - from the Epilogue (less)
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May 18, 2018 Kitty rated it it was amazing · review of another edition
I can't recommend the audiobook of this highly enough. It's short, simple, surprisingly funny at times, and a great introduction to mindfulness. Even if you're already familiar with the concepts, it is always helpful to bring a "beginner's mind" to the practice. (less)
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Mar 16, 2020 May Ling rated it really liked it · review of another edition
Shelves: spiritual
Summary: Great book about mindfulness. It left me with a lot of questions. But this is a good thing.

Please consider my vlog at: IG: WhereIsMayLing or Youtube: Diary of a Speed Reader

p. 43 - We do not ever learn awareness. This is despite the fact that it colors our critical thinking and our experience.

p. 54- We do not learn the separation of thinking and the emotions that are visiting.

p. 56 - Proprioception - "Sense of knowing and feeling the body's position in space both statically and in motion." If you are taking a drug that makes you loose this, you can see everything but you don't have body awareness.
Interoception - "knowing how your body is feeling from the inside" This is body awareness, which cannot be done unless you are in the present. Like noticing your breathing. Appreciating pain and pleasure response, etc.

p. 68 - Narrative focus - This is the story we create about what we're doing and why
Experiential Focus - grounded in what is being experienced in the present moment.

p. 108 - He talks about the 3 destructive mind states:
- Greed - is the impulse to acquire whatever it is you desire.
- Aversion - This is the impulse that we describe as fear, hate, irritability, resentment, annoyance, fear, rage, etc.
- Delusion - not apprehending, not comprehending, relationships, complex events, and what is actually going on. (unexamined or deluded story lines lead to self-fulfilling prophecies).

p. 131 - The power of acceptance... what it actually is, i.e. not having to have things be a particular way in order to be happy. A state of not clinging.
p. 132 - Letting go is important to the acceptance.

p. 153 - "In the end, the healing and transformative power of mindfulness lies in paying attention to the miracle and beauty of our very being and in the expanded possibility for being knowing, and doing within a life that is lived and met and held in awareness and deep kindness in each unfolding moment. (less)
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Jan 28, 2014 Andy rated it did not like it · review of another edition
I give up. One can only read so many pages before the constant stream of meaningless babble wear you out. 50 pages in and all this book has done is think of different ways of stating, "slow down and pay attention to your thoughts". (less)
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Jun 09, 2009 Wendy rated it liked it · review of another edition
Shelves: audio
This is a good introduction to mindfulness and meditation practice, especially for absolute beginners or people who are curious about exploring meditation without getting heavily into any associated religious practice. If you've read or listened to much other material on Buddhism or meditation practice, a lot of the concepts in the first half are going to seem pretty basic and familiar, although you might still get value out of the meditation exercises in the second half.

From reading other reviews, I know that Kabat-Zinn's voice puts some people on edge. Basically, he sounds like a nerdy New England physician. He reminds me of my pediatrician when I was a kid, so personally, I find his voice kind of reassuring, but he's not going to most people's idea of the most relaxing voice. Nor does he have the most perfectly smooth vocal delivery - he sounds a bit stilted in places, as if he's reading from a script. If you can, listen to a sound sample first to get a feel for whether you can listen to 2+ hours of this guy. (less)
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Dec 23, 2016 John rated it it was amazing · review of another edition
This was a quick read for me.
But I enjoyed the honesty of it. "Those who try to pick up meditation thinking they will be like the Dali Lama might as well stop. They have no chance in Hell of pulling that off."
And the fact that if you try meditation, don't tell people about it. If you feel the need to brag about meditating, you really need to meditate some more.
This is a beginning book. More steps to follow latter.
There is no Cliff notes for meditating. There is only doing. (less)
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Dec 18, 2017 Taylor rated it it was ok · review of another edition
Maybe it’s me, but I felt this was too cult-y.
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Jun 25, 2019 Iona Stewart rated it really liked it · review of another edition
Apparently, Jon Kabat-Zinn is an, or the, expert within the field of mindfulness.

A CD containing guided meditations accompanies the book. I have to say I was unable to meditate while listening to these though Jon Kabat-Zinn seemed to be saying some sensible/inspiring things. I was not disturbed by any thoughts as he suggested I would be, but I was disturbed by his bla bla blabbings (that’s what they felt like when I was attempting to meditate).

When beginning the book I was seeking some practical/precise instructions about how to “do” mindfulness but didn’t feel these were provided. At the end, however, we were given the texts of the meditations on the CD, which was what I was looking for in the first place. They just came too late. I had needed these instructions BEFORE listening to the CD. But how is one supposed to meditate quietly with mindfulness while listening to someone bla bla blabbing, no matter how insightful the content of what is said?

The book is well-written and interesting though more abstract, cerebral and philosophical than what I was looking for. The chapters were pleasantly short.

The author mentions opening to “an interior stillness”. Again, why would he think one could do that with someone constantly talking in one’s ear?

A basic exercise of mindfulness is paying attention to the sensations of breathing in the body. What is important is not the breath, but awareness of the breath.

I recall when I was four that I suddenly became aware of my breathing and thought that I needed to consciously breathe, otherwise I would die. Nobody had ever talked to me about breathing and nobody ever did.

But I didn’t die and I eventually realized, as the author states, that “we are being breathed”– the body breathes itself.

We are given a definition of mindfulness – “paying attention on purpose in the present moment and non-judgmentally”.

Mindfulness is “what arises when you pay attention --- in the present moment”. “And what arises is nothing other than awareness itself.” We need to learn “the being mode of mind”.

We should avoid being “more of a human doing than a human being”.

Mindfulness reminds us that it is possible to shift from a doing mode through the application of attention and awareness.

For years I have been doing Holosync meditation, which involves listening to a series of special mp3s that help to synchronize the two halves of the brain. The purpose and effect of doing this form of meditation, reportedly 8 times as strong as ordinary meditation, are the obtaining of more AWARENESS.

And now I got hold of this book on mindfulness which also turns out to be all about AWARENESS.

“What is most important --- is the awareness that feels and knows directly, without thinking, that breathing is going on in this moment, that hearing is going on in this moment, that thoughts are moving through the sky-like space of the mind at this moment.”

We’re informed about Mindfulness-Based Stress Reduction (MBSR) for those facing stress, pain, illness and disease. This is something one can do oneself instead of relying on a lacking health care system.

We are advised to bring an affectionate quality to our attention.

The author reminds us that “there is no place to go, nothing to do, nothing to attain”.

The guided meditations consist of 1) Eating Meditation (which I gave a miss) 2) Mindfulness of Breathing 3) Mindfulness of the Body as a whole 4) Mindfulness of Sounds, Thoughts and Emotions and 5) Mindfulness of Pure Awareness.

The final meditation is sometimes referred to as “objectless attention”, “choiceless awareness” or “open presence”. We do nothing but rest in choiceless awareness, moment by moment. This practice of choiceless awareness is “an occasion to let yourself be invited into the receptive, empty, spacious, knowing quality of awareness”. It is an invitation to “dwell --- in this timeless moment we call ‘now’ --- and wake up to the actuality of who we are”.

As stated, I didn’t get anything out of the spoken meditations, but learnt how to do them through the texts.

Altogether, this book introduces us to the practice of mindfulness and tells us, finally, how to “do” it. It is a deep book and, personally, I would need to re-read it at least once.

I may also take a gander at some of the author’s other books.

P.S. I have not read this book twice as Goodreads states. (less)
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May 20, 2019 Dolly rated it really liked it · review of another edition
Recommends it for: people who want to learn more about mindfulness and meditation
Shelves: 2019, read-but-not-finished-reviewing, nonfiction, audiobook, religion-philosophy
interesting quotes (page numbers from edition with ISBN13):

"If you're breathing, you have more going right for you than not."

"Seven attitudinal factors that are really foundational in mindfulness practice:
1. Non-judging
2. Patience
3. Beginner's mind
4. Trust
5. Non-striving
6. Acceptance
7. Non-attachment" (p. )

"...we can learn how to step out of time. Through mindfulness. That gives us a lot more time, actually, because when you're mindful and you catch your moments...Well, we have an infinite number of them between now and the time we are going to die. The more you miss, the faster the trip." (p. )

"Resting in an awareness of not knowing is incredibly important for seeing with any clarity, with any creativity, and for living our truth in ways that have integrity." (p. )
"We should retitle the species human 'doings.'" (p. )

"" (p. )

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Jul 15, 2021 Diego Arredondo rated it it was ok · review of another edition
nice intro.

For me, the journey into mindfulness was "I must experienced it!"

I suggest you to reach for someone who can start the journey with you... You would need a lot of character to tame this alone.

Maybe you can see more and know others in his masterclass. (less)
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Dec 23, 2015 David rated it it was amazing · review of another edition
This book is great. I finished reading it, but it comes with a CD of guided meditations, so I am not done with the experience. In fact, I might return this copy to the library where I found it, and buy a copy so I always have the CD.

I had tried to read another book by this author (Full Catastrophe Living), but I was reading it on my kindle and the experience was so bad I finally gave up. I read this book on paper, and enjoyed it and appreciated it, and learned from it, and would consider reading it again. Somehow, reading on a kindle feels like a cruel chore, whereas reading a book is pretty much my favorite thing, so I think I can safely blame the kindle rather than the authors whose work I have read on the thing. Good to know!

The author developed Mindfulness-based Stress Reduction (MBSR), which is used/taught at many hospitals and clinics (including UCSF, so I'm told). This book is a very accessible intro, and it is a quick and easy read, for those who are curious. More than a good read, it is good for whatever ails you. (less)
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Feb 14, 2019 Mack Hayden rated it it was amazing · review of another edition
Shelves: psych, religion
I listened to this on audio and, aside from the Headspace app, I really think this'll be my go-to recommendation for anyone interested in mindfulness or meditation. Kabat-Zinn comes across as so approachable, humble, and down-to-earth—as someone who can get turned off by most super New Agey things, he's the ideal teacher for someone like me. The idea of mindfulness as a verb—"awarenessing"—is so simple, but it really anchored the practice even more for me. Would definitely recommend the audio specifically so you can follow along with the guided meditation in real time; not to mention, he's got a really soothing voice. Great introductory text to a subject I think everyone on the planet earth could benefit from. (less)
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Aug 11, 2008 Ashley rated it it was ok · review of another edition
Shelves: audio-book
Eh.. That's how I feel about it. I think part of the problem is listening to the man. His voice is a bit more droaning than it is enjoyable to listen to. BUT, when trying to be mindful I could be mindful of his voice so maybe I actually acomplished something. Not a favorite. I would have rather the first CD been a book with the second CD as a part of the book. (less)
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Oct 21, 2017 Lisa Butterworth rated it it was amazing · review of another edition
Shelves: brain-books, woo
I recommend this book all the time, so it seemed like time for a reread 2 years later, and turns out, it's still a five star.

I'm not sure if this audio book is 5 stars, or if I was just in the exact mood for it. but the audio version of the meditations hit my sweet spot and I loved loved loved.

(less)
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May 18, 2014 Stéphanie rated it really liked it · review of another edition
Shelves: spiritual-stuff
No bullshit book on awareness.
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Oct 08, 2014 Polly Millet rated it it was amazing · review of another edition
Make sure to get an audio book. The whole second half is an hour long mindfulness session. Great book, and great start to mindfulness.
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Jun 18, 2015 Justin Tapp rated it really liked it · review of another edition
Shelves: psychology, spiritual, self-improvement
I provide a bit more to this than a normal book review. I give this book 4 stars, it is exactly as advertised.

Pray. Meditate. Don't worry. Relax. Breathe. Have a quiet time. These are all things we know we're supposed to do but neglect to do. They require intentional desire and discipline. This book is about how to practice being intentional about it.

This book is a short summary and introduction into the exercise of mindfulness. The author has a PhD from MIT. I became intrigued by mindfulness after watching the author in this 60 Minutes piece. Tim Ferriss interviews a lot of Silicon Valley entrepreneur types on his show and practicing some form of meditation seems to be a common link among all of them. I blogged about that here.
I recently saw a profile of the CEO of health care giant AETNA, and how he offers yoga and meditation courses to employees, which are quite popular. They've seen a drop in health care costs that they attribute to the practice reducing stress.
"Employees report a 28 percent decrease in stress levels, a 20 percent improvement in sleep quality and 19 percent reduction in pain. "

I listen to several fitness podcasts and the elite athletes and trainers all practice some form of meditation and yoga as part of their mental fitness and physical recovery. Yoga (a difficult form) is included in P90X and is something that I appreciate and don't do correctly or often enough.

Most Christians think of Eastern meditation as emptying one's mind, whereas that does not appear to be the case with mindfulness. Zinn reportedly developed his style by combining his studies with Buddhist practioners "with science." It's instead a practice of focusing one's mind, and as such I find it compatible with a Christian discipline of meditation.

I read a couple books on spiritual disciplines last year, meditation and prayer are two points covered that are similar. Tim Challies has a brief "faith hacking" post on meditation on Scripture.

In another post, he interviews Joel Beeke on how the Puritans used the word "meditation," and I find it quite compatible:
Puritan meditation engages the mind with God’s revealed truth in order to inflame the heart with affections towards God and transform the life unto obedience. Thomas Hooker defined it like this: “Meditation is a serious intention of the mind whereby we come to search out the truth, and settle it effectually upon the heart.” The direction of our minds reveals the truest love of our hearts, and so, Hooker said, he who loves God’s Word meditates on it regularly (Ps. 119:97). Therefore, Puritan meditation is not repeating a sound, emptying the mind, or imagining physical sights and sensations, but a focused exercise of thought and faith upon the Word of God."
...
"Here is a method for meditation based on Puritan writings. First, pray for the power to focus your mind on the Word with faith. Second, read the Bible and select a verse or two. Third, repeat those verses to yourself in order to memorize them. Fourth, think about what those verses say and imply, probing the book of Scripture (other verses on the same topic), the book of conscience (how you have believed or disbelieved, obeyed or disobeyed), and the book of nature (how this truth appears in experience and the world). Fifth, stir up your affections unto love, desire, grief, hope, zeal, and joy as appropriate. Preach the text to yourself with powerful application. Sixth, arouse your soul to the specific duty which the text requires, making holy resolutions for the glory of God. Seventh, conclude with prayers for divine assistance, thanksgiving for graces given, and singing psalms of praise to God."

The Psalmist wrote (Psalm 131) "But I have calmed and quieted my soul,
like a weaned child with its mother;
like a weaned child is my soul within me"

There's a quietness about it. There's a prayer closet we have to build, either physically or mentally throughout our day, to be like Jesus and move away from the crowds and pray (Mark 1:35-37). To appreciate that God is moving every molecule in our universe, including those in our immediate surroundings. "Multitasking jams the voice of God."

Zinn says that "mindfulness is a way of being, not just a good idea." It's about living in the present moment, not worrying about the past or the future (Matthew 6:34). When the Apostle Paul wrote "Rejoice always, pray continually, give thanks in all circumstances; for this is God's will for you in Christ Jesus" (1 Thess. 5:16-18) I think he gave us a command to be mindful of the truth of our salvation and how God is working His will in our lives all the time. Trusting in truth and accepting reality are an essential part of mindfulness, according to Zinn. Where a non-Christian gets his self-identity and truth from are another matter, but for the Christian it's important to think about large chunks of truth like Romans 5 and Romans 8.

Then, once we have taken the time to meditate on these truths, we have a basis on which to act. We can love others because we remember that Christ first loved us. "Let the doing come out of being," says Zinn.

Zinn invents the verb "awarenessing" which involves using your mind and all of your senses to appreciate your surroundings. You can "appreciate the senses individually as miraculous." Even focusing on something as simple as a raisin, as Zinn uses for his example. We Americans simply throw down a handful while we're sitting at our desk hurrying onto the next thing. Instead, think about the raisin that was once a grape that grew in a miraculous process repeated for millenia. It was picked by someone you don't know and literally thousands of people's effort went to bringing it to market for you to purchase. The process of chewing and digesting are all remarkable. When you slow down and think about it and really appreciate it. It's simple, but we don't do it.

Zinn states that a beginner's mind (like a child) sees infinite possibilities, whereas an "expert" mind sees only two: right and wrong. This brings to mind Jesus' admonition to "become like little children" to "enter the kingdom of heaven." A child marvels at the smallest and simplest things. A child doesn't doubt that God is capable of anything, whereas we lose that faith as adults. Mindfulness is somewhat about getting back that childlike marvel.

In the end, Zinn leads the listener in an exercise of breathing and focusing on the present moment, meditating on truth, and bringing your mind back in focus when it wanders. Any of us who have sat down to pray have had the problem of a wandering mind, the trick is to "lovingly bring it back."

Some prominent Christians in the media have decried mindfulness meditation as nonsense without understanding what it is, or looking at the scientific data on the health benefits of meditation and yoga generally. Yet they also seem to value having a quiet time, prayer, and meditating on scripture. It's a shame they don't recognize that non-Christians have become the developers of a practice once honed by Christians-- including the Puritans. (less)
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Sep 28, 2019 jess (bibliophilicjester) added it · review of another edition
Shelves: audiobook-listens
🤨

I really like the idea of mindfulness, and I appreciate what this audiobook is trying to do. I especially liked all the reminders during the guided practice bits that it's okay if your mind wanders as long as you re-focus on whatever you've chosen (breathing, whatever). That's definitely a thing I didn't understand about meditation, which I've unsuccessfully tried many times. I really struggle with sort of corraling my thoughts and wandering and such. This hasn't changed my life or anything, but it definitely made me think about trying to meditate for a bit each day. Idk, it's just nice to hear an expert say getting distracted or wandering is totally natural, and you just need to redirect your intentions, in a way. But yeah, definitely worth a listen.

Also...this is another one I don't know how to rate. 🤨 (less)
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May 30, 2020 Dhiraj Kumar rated it really liked it · review of another edition
This book is good as it answers most of the questions that any beginner has when they start their meditation journey. Some of the answers don't become apparent so easily but as time progresses and you ruminate over them you see why it all makes sense. Meditation is not easy as you might have experienced while meditating but this book explains why it's not about easy vs difficult, why meditation is not about anything in particular but one, why meditation worth your time and many other questions. (less)
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Sep 08, 2021 Courtney rated it really liked it · review of another edition
A really helpful and digestable primer for anyone interested in bringing more awareness and mindfulness to their life. Jon Kabat-Zinn writes about mindfulness in a really accessible way, and I think he’s one of the best writers on the topic. This is a good introduction to his work, with my favorite of his being “Wherever You Go, There You Are,” which was a life-changing read for me. Highly recommend his work.
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Dec 15, 2021 Mehnaz rated it it was ok · review of another edition
Shelves: non-fiction
For some weird reason, meditation never works on me. People have been known to fall asleep during these sessions, but these straight up give me anxiety. I didn't know that this book was a series of mindfulness meditation lessons before going in. As usual, the lessons didn't work on me.
My mom caught me sniffing a raisin (that too with my eyes closed) and then it turned awkward super quick. Perhaps I need to re-read it sometime later when I am alone :| (less)
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Mar 29, 2019 Summer rated it it was ok · review of another edition
Shelves: tobeabetterperson
It was ok. As an audiobook, the second half was weird because it had really long stretches of silence. I guess you are supposed to be meditating during the silence. But, like, I could have just paused the audiobook. The silent stretches are so long, I would frequently check my app to make sure it was still on. Then I'd kind of drift off and then the author would start talking again and scare me! (less)
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Jan 30, 2022 Anna rated it really liked it · review of another edition
Shelves: act-mindfulness, audiobooks
I got this as an audiobook, which I think for this is the way to go. Since the second half is meditations, it's much easier to use it as guided meditation rather than attempting to read then practice.

This really does feel like mindfulness for beginners. Although there were some parts that made me scratch my head, it was overall an easy and quick listen.

"These are all different doors to the same room. It's the awareness itself that is important, not the object." (less)
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Jan 31, 2022 Jeremy Greenfield added it · review of another edition
I truly enjoyed Kabat Zinn’s Mindfulness. Introduction. I listened to it, and his soothing voice was integral to my reading. The first half is a description of mindfulness. The second is a series of guided meditations with different foci: eating, breath, full body. My favorite was the “sounds” meditation, which I listened to on a snow shoe.

“Mindfulness is awareness, cultivated by paying attention in a sustained and particular way: on purpose, in the present moment, and non-judgmentally.”
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