2022/06/01

알라딘: 마음챙김 명상과 자기치유 -상 하 Full Catastrophe Living

알라딘: 마음챙김 명상과 자기치유 -상 하

Full Catastrophe Living (Revised Edition) / Kabat-Zinn, Jon, Ph.D.

마음챙김 명상과 자기치유 -상 - 개정판

존 카밧진 (지은이),

장현갑,김정호,김교헌 (옮긴이)

학지사2017-03-20

===

https://www.scribd.com/document/525658608/kabat-zinn-full-catastrophe-living

100% found this document useful (2 votes)

2K views643 pages

Kabat Zinn Full Catastrophe Living (2013)(1990)

Original Title:

kabat-zinn-full-catastrophe-living

Uploaded by

xzxhiujinh

Date uploaded

on Sep 16, 2021

Full description

====

Sales Point : 1,889

6.0 100자평(1)리뷰(0)

448쪽

역자 서문

저자 서문

서장 스트레스, 통증 그리고 질병 : 온갖 재난과 직면하기

제1부 마음챙김의 실천 : 주의 주기

01 우리는 오직 순간만을 산다

02 마음챙김 수련의 기초: 태도와 참여

03 호흡의 힘 : 치유 과정의 알려지지 않은 동맹군

04 정좌명상 : 존재의 영역 키우기

05 바디 스캔 명상 : 몸과 함께 존재하기

06 요가명상 : 힘, 균형, 유연성의 개발

07 걷기명상

08 마음챙김의 날

09 일상생활의 마음챙김 : 자신이 하는 일을 참으로 하기

10 명상수련 계획 수립

제2부 패러다임 : 건강과 질병에 대한 새로운 생각

11 새로운 패러다임

12 전체성의 체험과 개별성의 착각

13 치유에 관하여

14 의사, 환자 그리고 사람들: 건강과 질병에 대한 통합적 조망으로 의 변화

15 마음과 몸 : 믿음, 태도, 생각 및 정서가 해를 주거나 치유를 할 수 있다는 증거

16 연결성

접기

===

역자 서문

저자 서문

제3부 마음챙김 명상법의 실천

17 스트레스

18 변화, 가장 확신할 수 있는 한 가지

19 스트레스 반응에 붙잡히기

20 스트레스에 반응하는 대신 대응하기

제4부 응용 : 인생사 고난 상대하기

21 증상과 함께 살아가기: 내 몸의 소리를 들어라

22 신체 통증과 함께하기: 통증이 곧 내가 아니다

23 통증에 대하여 좀 더 알아보기

24 정서적 통증과 함께 일하기: 정서적 고통이 바로 당신은 아니다 그것을 치유하기 위해 당신 이 할 수 있는 일이 많다

25 공포, 공황 및 불안과 함께하기

26 시간과 시간 스트레스

27 잠과 잠 스트레스

28 사람 스트레스

29 역할 스트레스

30 일 스트레스

31 음식 스트레스

32 세상 스트레스

제5부 알아차림의 길

33 새 출발

34 공식수련 계속하기

35 비공식수련 계속하기

36 자각의 길

후 기

부 록

접기

===

저자 및 역자소개

존 카밧진 (Jon Kabat-Zinn) (지은이)

‘현대 마음챙김 명상의 대부’로 불리는 존 카밧진은 미국 매사추세츠대학교 의과대학 명예교수이자 세계적으로 유명한 마음챙김 스트레스 완화(MBSR) 프로그램(1979)의 창시자이다. 1971년 MIT에서 분자생물학으로 박사학위를 받았다. 생리학자 엘빈 카밧과 화가인 샐리 카밧 사이에서 세 자녀 중 맏이로 태어난 그는 역사학자 하워드 진과 로슬린 진의 딸 마일라 진과 결혼해 세 명의 자녀를 (지금은 손자손녀들을) 두었다. 40년 이상 마음챙김 수련과 지도, 연구에 매진해 왔으며 매년 세계 각지에서 마음챙김 수련회를 열고 있다. 그를 빼... 더보기

최근작 : <당신이 모르는 마음챙김 명상>,<[큰글씨책] 마음챙김으로 우울을 지나는 법>,<[큰글씨책] 카밧진 박사의 부모 마음공부> … 총 36종 (모두보기)

장현갑 (옮긴이)

서울대학교 심리학과를 졸업하고, 동대학원에서 심리학 박사 학위를 받았다. 서울대학교와 영남대학교 심리학과 교수, 가톨릭 의과대학 외래교수, 한국심리학회 회장 등을 역임했다. 현재 영남대학교 명예교수, 한국명상학회 명예회장, 한국통합의학회 고문, 마인드플러스 스트레스 대처 연구소 소장 등을 맡고 있다. 또한 직접 개발한 ‘한국형 마음챙김 명상에 기반한 스트레스 감소(K-MBSR)’ 프로그램을 기반으로 명상과 의학의 접목을 시도한 ‘통합의학’의 연구와 보급에 앞장서고 있다.

2001년부터 세계인명사전인 마르퀴즈 후즈후(Marquis Who’s Who) 5개 분야(인 더 월드, 사이언스 & 엔지니어링, 메디슨 & 헬스 케어, 리더스, 아시아)에 걸쳐 9년 연속 등재되었다. 2005년 영국국제인명센터(IBC)로부터 ‘100대 교육자’에 선정되었고, 2006년 ‘명예의 전당(Hall of Fame)’에 영구 헌정되었다. 또한 미국인명협회(ABI)로부터 2006년에는 ‘500인의 영향력 있는 인물’, 2009년에는 ‘2009 Man of The Year 50’으로 선정되었다. 2012년에는 50년간 한국 심리학 발전에 공헌한 업적을 인정받아 한국심리학회에서 수여하는 공로상을 수상했다.

저서로는 『생물심리학』, 『마음 vs 뇌』, 『스트레스는 나의 힘』, 『심리학자의 인생 실험실』(제14회 불교출판문화상 우수상) 등이 있고, 『마음챙김 명상과 자기치유』, 『붓다 브레인』, 『마음이 몸을 치료한다』 등을 번역했다. 접기

최근작 : <[큰글자책] 마음 vs 뇌>,<[큰글자책] 심리학자의 인생 실험실 >,<[큰글자책] 명상이 뇌를 바꾼다 > … 총 55종 (모두보기)

김정호 (옮긴이)

고려대학교 대학원에서 심리학 박사학위를 취득했다. 현재 덕성여자대학교 심리학과 교수, 한국건강심리학회 산하 마음챙김-긍정심리연구회 회장, 서울심리지원동북센터장으로 있다. 한국심리학회장, 대한스트레스학회 이사장, 한국건강심리학회장, 서울가정법원 조정위원 등을 역임했으며, 한국심리학회 학술상을 수상했다.

■ 블로그：마음챙김 긍정심리 훈련(MPPT)

https://blog.naver.com/peace_2011

명상, 마음챙김, 긍정심리 등에 ... 더보기

최근작 : <일상의 마음공부>,<마음을 공부해야 행복하다>,<부처님의 감정수업> … 총 37종 (모두보기)

김교헌 (옮긴이)

현재 충남대학교 심리학과 교수이자 한국건강심리학회장이다. 성균관대학교 대학원 심리학과에서 임상건강심리학 전공으로 박사학위를 받았으며, 스트레스와 건강 간의 관계와 중독행동 및 자기조절과 명상 등에 관한 연구를 하고 있다.

최근작 : <인터넷 중독 상담과 정책의 쟁점>,<젊은이를 위한 정신건강>,<초록 항아리> … 총 17종 (모두보기)

===

https://blog.daum.net/thanksbuddha/2912

나를 흔든 책 - 존 카밧진의 <마음챙김 명상과 자기치유>

현대는 과학의 시대이다. 과학의 발전과 더불어 종교는 쇠퇴하

고 있다. 물론 이슬람처럼 꾸준히 늘어나고 있는 종교도 있지

만, 그것은 이슬람권이 문명적으로 뒤떨어지기 때문이다. 이

들 국가에 민주주의와 고등교육이 확대되면 결국 변하리라 본

다. 지금은 선진국 행세를 하고 있지만 서유럽도 마녀사냥과

종교전쟁에서 벗어난 지 300년 밖에 되지 않았다. 과학의 발

전과 유일하게 보조를 맞출 수 있는 종교는 불교밖에 없다.

미국인들은 불교에서 '마음챙김(사띠)'을 받아들여 심리치료

에 적용하고 있다. 마음챙김이 환자들을 치유하는데 효과가 있

다는 사실이 입증되면서, 지금은 미국의 수백 개 의과대학에서

몸&마음 센터(Mind&Body Center)를 운영하고 있는 실정이

다. 그 제1세대 역할을 한 사람이 바로 존 카밧진 박사이다. 그

는 메사츠세츠 대학 메디컬센터에서 마음챙김에 기반한 스트

레스 감소 프로그램을 운영하였는데, 10년간 4,000여 명의

임상치료 결과를 토대로 쓴 책이 바로 『마음챙김 명상과 자기

치유』인 것이다.

존 카밧진이 환자들에게 제시한 것은 "순간순간을 의식적으로 살아가도록, 삶의 양식을 바꾸도록 하는 삶의 실험을 시작하도록 권유할 뿐"이다. 순간 속에 살도록 하기 위해, 환자 터 매일 일정한 시간을 정해서 단지 재하기 환자들로부터 매일 일정한 시간을 정해서 '단지 존재하기(just being)'를 수련할 것을 약속받고 그것을 실천하도록 여러 가지 기초적인 방법을 제공하고 있다. 그것을 통해 "현재의 순간에 주의를 집중하는 능력을 향상시키는 것"이다.

예를 들어, 모임의 첫날 건포도 세 알을 주고 그것의 모양, 냄새, 촉감 등을 관찰한 후 한 알씩 입에 넣고 천천히 씹어먹도록 한다. 먹는 과정에 대한 마음챙김을 유도한 것이다. 건포도 세 알을 지켜보는 것만으로도 환자들의 변화가 시작된 사례가 보고되었으니 놀라운 일이다. 다른 예를 들면, 다리에 심한 통증으로 휠체어를 타고 왔던 70대 남자는 두 번째 수업에서는 휠체어 대신 목발을 짚고 왔고, 세 번째 수업에서는 지팡이를 짚었다. 그 남자는 다음과 같이 말했다고 한다.

그 동안 통증이 완전히 사라진 것이 아니라 단지 통증에 대한 자신의 태도가 변화되었을 뿐이라는 것이다. 명상법을 시작하고부터는 통증을 견딜 수밖에 없는 것이라고 생각하게 되었으며, 이런 생각과 동시에 다리의 문제도 예전처럼 그렇게 심각하게 느껴지지 않았으며, 프로그램이 끝날 즈음 그의 부인은 그가 매우 행복해 보이고, 보다 적극적이고 활동적이 되었다고 확신했다.

나는 환자를 치료했다는 것보다는 저런 식의 관점 변화를 이끈 점을 높이 평가하고 싶다. 자기 몸과 마음의 고통을 지켜보는 것만으로 스트레스 경감 뿐만 아니라 삶의 방향 자체가 변할 수 있음을 과학적으로 입증했으니까.

어릴 때 부모로부터 성적 학대를 받았던 어떤 54세 여성은 그 후유증으로 고혈압, 심장병, 위궤양, 관절염 등 극심한 통증에 시달리고 있었다. 그녀는 바디 스캔(Body Scan) 명상을 통해 통증이 현저하게 감소했고, 심리적으로 편안하게 임종을 하였다. 『마음챙김 명상과 자기치유』는 이런 흐름을 실증적으로 파악할 수 있게 해주는 좋은 책이다.

사성제⋅삼학 (75

┗고성제 (106)

└윤회 (102)

└업⋅인과 (165)

└인내 (66)

┗집성제 (41)

└12연기 (54)

└오온 (68)

└삼법인 (113)

└공덕 (181)

┗멸성제 (52)

└예류⋅일래 (10

└불환 (28)

└아라한 (184)

└붓다 (240)

┗도성제 (105)

└정견 (167)

└정사유 (84)

└정어 (63)

└정업 (95)

└정명 (46)

└정정진 (124)

└정념 (243)

└정정 (44)

===

Full Catastrophe Living (Revised Edition): Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness Kindle Edition

by Jon Kabat-Zinn (Author), Thich Nhat Hanh (Preface) Format: Kindle Edition

4.6 out of 5 stars 2,239 ratings

See all formats and editions

Audible Logo Audiobook

1 Credit

Hardcover

$151.47

1 New from $151.47

The landmark work on mindfulness, meditation, and healing, now revised and updated after twenty-five years

Stress. It can sap our energy, undermine our health if we let it, even shorten our lives. It makes us more vulnerable to anxiety and depression, disconnection and disease. Based on Jon Kabat-Zinn’s renowned mindfulness-based stress reduction program, this classic, groundbreaking work—which gave rise to a whole new field in medicine and psychology—shows you how to use medically proven mind-body approaches derived from meditation and yoga to counteract stress, establish greater balance of body and mind, and stimulate well-being and healing. By engaging in these mindfulness practices and integrating them into your life from moment to moment and from day to day, you can learn to manage chronic pain, promote optimal healing, reduce anxiety and feelings of panic, and improve the overall quality of your life, relationships, and social networks. This second edition features results from recent studies on the science of mindfulness, a new Introduction, up-to-date statistics, and an extensive updated reading list. Full Catastrophe Living is a book for the young and the old, the well and the ill, and anyone trying to live a healthier and saner life in our fast-paced world.

Praise for Full Catastrophe Living

“To say that this wise, deep book is helpful to those who face the challenges of human crisis would be a vast understatement. It is essential, unique, and, above all, fundamentally healing.”—Donald M. Berwick, M.D., president emeritus and senior fellow, Institute for Healthcare Improvement

“One of the great classics of mind/body medicine.”—Rachel Naomi Remen, M.D., author of Kitchen Table Wisdom

“A book for everyone . . . Jon Kabat-Zinn has done more than any other person on the planet to spread the power of mindfulness to the lives of ordinary people and major societal institutions.”—Richard J. Davidson, founder and chair, Center for Investigating Healthy Minds, University of Wisconsin–Madison

“This is the ultimate owner’s manual for our lives. What a gift!”—Amy Gross, former editor in chief, O: The Oprah Magazine

“I first read Full Catastrophe Living in my early twenties and it changed my life.”—Chade-Meng Tan, Jolly Good Fellow of Google and author of Search Inside Yourself

“Jon Kabat-Zinn’s classic work on the practice of mindfulness to alleviate stress and human suffering stands the test of time, a most useful resource and practical guide. I recommend this new edition enthusiastically to doctors, patients, and anyone interested in learning to use the power of focused awareness to meet life’s challenges, whether great or small.”—Andrew Weil, M.D., author of Spontaneous Happiness and 8 Weeks to Optimum Health

“How wonderful to have a new and updated version of this classic book that invited so many of us down a path that transformed our minds and awakened us to the beauty of each moment, day-by-day, through our lives. This second edition, building on the first, is sure to become a treasured sourcebook and traveling companion for new generations who seek the wisdom to live full and fulfilling lives.”—Diana Chapman Walsh, Ph.D., president emerita of Wellesley College

Read less

Print length

722 pages

Language

English

New children's books bundles!

Book bundles for children's growth and development. Shop now

Products related to this item

Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness

Jon Kabat-Zinn

4.11 · Rating details · 13,879 ratings · 750 reviews

2005 15th anniversary edition reprint

Kabat-Zinn, founder of the Stress Reduction Clinic at the University of Massachusetts Medical Center, is perhaps the best-known proponent of using meditation to help patients deal with illness. (The somewhat confusing title is from a line in Zorba the Greek in which the title character refers to the ups and downs of family life as "the full catastrophe.") But this book is also a terrific introduction for anyone who has considered meditating but was afraid it would be too difficult or would include religious practices they found foreign. Kabat-Zinn focuses on "mindfulness," a concept that involves living in the moment, paying attention, and simply "being" rather than "doing." While you can practice anything "mindfully," from taking a walk to cleaning your house, Kabat-Zinn presents several meditation techniques that focus the attention most clearly, whether it's on a simple phrase, your breathing, or various parts of your body. The book goes into detail about how hospital patients have either improved their health or simply come to feel better despite their illness by using these techniques, but these meditations can help anyone deal with stress and gain a calmer outlook on life. "When we use the word healing to describe the experiences of people in the stress clinic, what we mean above all is that they are undergoing a profound transformation of view," Kabat-Zinn writes. "Out of this shift in perspective comes an ability to act with greater balance and inner security in the world." --Ben Kallen

reissue 2005 (less)

GET A COPY

Kobo

Online Stores ▾

Book Links ▾

Kindle Edition, Revised, 722 pages

Published September 24th 2013 by Bantam (first published 1990)

Original Title

Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness

ASIN

B00C4BA3UK

Edition Language

English

Other Editions (66)

All Editions | Add a New Edition | Combine

...Less Detail Edit Details

Edit
MY ACTIVITY

Review of	Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness (Kindle Edition)
Rating	1 of 5 stars 2 of 5 stars 3 of 5 stars 4 of 5 stars 5 of 5 stars
Shelves	to-read edit ( 98th )
Format	Kindle Edition edit
Status	September 14, 2018 – Shelved as: to-read September 14, 2018 – Shelved
Review	Write a review

COMMUNITY REVIEWS

Showing 1-30

Average rating4.11 ·

Rating details

· 13,879 ratings · 750 reviews

Jul 21, 2009Patricia rated it really liked it · review of another edition

Shelves: read-in-2009, good-nonfiction

I read this book as part of my "get rid of psorisis in 2009" campaign. In my research, I read about a study where patients undergoing UV treatment for psorisis who listened to the body scan meditation associated with this book showed more improvement than patients who didn't. I'm not undergoing UV treatment, but I thought it couldn't hurt to see what this book has to say. Plus, I was intrigued by the title.

This is not a thin book. It is very, very long and as my library due date approached, I had to read 50 pages per night to finish it. However, despite its length, this book does more than any other book I have come across, to take the woo-woo out of meditation and yoga.

What this book asks you to do is not easy: spend 45 minutes per day meditating or doing yoga. One of the points made by the author is that in order to integrate this thing that will make your life easier into your life, you must first deal with making your life harder. It is a pain to make time every day for "the practice" but by week four, three people asked me if I'd been on vacation lately. "You look so calm" they said.

Looking like I've been on vacation without actually going? I can get on board with that. (less)

flag90 likes · Like · 15 comments · see review

Jan 02, 2012David Sasaki rated it liked it · review of another edition

October and November were my months of self-help. I don't think I've ever read a self-help book in my life, but within four weeks I had read three.

I discovered Jon Kabat-Zinn after receiving dozens of messages of concern about my recent sleeplessness. Various types of meditation and breathing exercises were the most popular recommendations. Some suggested retreats, others classes, and others audio CDs. I figured I'd start with a guided audio CD, and if it didn't work then I'd enroll in a class or retreat. After some online research I settled on Kabat-Zinn's Guided Mindfulness Meditation and this accompanying book. Both are the results of Kabat-Zinn's research and clinics at the Center for Mindfulness in Medicine, Health Care, and Society in Boston.

At least half of the book is directed toward those suffering intense pain and chronic illness. I skipped over most of those sections; fortunately, they simply don't apply to me. But plenty of the book does, and it helped give me patience when I felt I was progressing too slowly with the meditation.

For most of October and November I meditated at least three times a week for 45 minutes at a time. I began to sleep better, but more importantly, I felt more at ease in all aspects of life. The book also helped me realize that I had been breathing shallowly. Now I breathe with my diaphragm, which tends to put me at ease and keep me more clear-minded.

The book is about being observant as much as it is about meditation. In fact, for me, mindfulness is really just another synonym for observation. And it's true; I've become much less observant as I've grown older. I walk through my neighborhood lost in thoughts about what I need to get done rather than observing and appreciating everything around me.

These days there is simply too much information, too much to do. Our default is to accumulate as much as possible, pile it on top of our desk, and stress out as it never gets done. On top of all that we will never get to, there are hundreds of other distractions waiting for us.

Kabat-Zinn wrote Full Catastrophe Living in 1990. In the introduction he stresses that "modern life has made us too distracted." 1990! That was before the World Wide Web. Before cell phones. Compared to today, 1990 was an oasis of meditation, observation and contemplation.

It is for this reason that I'm now putting myself on an information diet. It is for this reason that one of my 2012 resolutions is to go photo-walking once again. I've written before about how photography is a path to mindfulness, but this post by Darren Rowse explains how to put it into practice in just 15 minutes. (less)

flag59 likes · Like · 2 comments · see review

Mar 16, 2019Laysee rated it it was amazing

Shelves: five-star-books

Full Catastrophe Living is a 650-page practical guide on how to cultivate a mindfulness-based approach to life. It is very well written. I have long wanted to learn about mindfulness as an adjunct to other forms of psychotherapy. I read it slowly and took notes over the past six months during my sabbatical from work. This review is for myself as a way of summing up my thoughts on mindfulness. Please do not feel obliged to read it.

Mindfulness is defined operationally as the awareness that arises by paying attention on purpose, in the present moment, and non-judgmentally. Simply put, mindfulness is moment-to-moment non-judgmental awareness. In this book, Kabat-Zin provided a highly informative, comprehensive and practical manual on how individuals can live more fully in the moment. After all, the moment is the only time we have to live.

Mindfulness has positive effects on health and well-being. The book focused on the Mindfulness-Based Stress Reduction (MBSR) program conducted at the University of Massachusetts Medical Center as part of behavioral medicine or mind-body integrative medicine notably (but not solely) for individuals afflicted with chronic pain conditions. Treatment is an 8-session weekly program based on rigorous and systematic training in mindfulness, a form of meditation originally developed in the Buddhist traditions of Asia. The book abounds with encouraging stories of patients who have come to the end of their tether in their respective journey of seeking a cure for a range of medical and/or psychological conditions (heart disease, insomnia, chronic pain, depression, anxiety, etc.) but have found an alternative way of dealing with physical or emotional pain. For most, the improvement is significant and lasting.

‘Catastrophe’ in the book title does not mean disaster but rather ‘the poignant enormity of our life experience.’ We are reminded that our life is constantly changing and nothing is permanent. The question is how to adapt to a life of flux, the inevitable change we all encounter. The most salient idea is on the sacredness of the moment. Rather than worrying about the future or fretting about the past, mindfulness invites us to live in the present. Why? According to Kabat-Zin, ‘The only way we have of influencing the future is to own the present, however we find it. If we inhabit this moment with full awareness, the next moment will be very different because of our very presence in this one.’

The book is structured in five parts. Part I is ‘The Practice of Mindfulness’ and covers various forms of meditation: breathing, sitting meditation, body-scan meditation, yoga as meditation, walking meditation, loving-kindness meditation. I love the last form of meditation as it is about being kind first to yourself and then to others. Part II touches on ‘The New Paradigm: A New Way of Thinking about Health and Illness.’ It shows that our mind and body are intimately interconnected and completely integrated and that our beliefs, attitudes, thoughts and emotions can harm or heal. Part III is on ‘Stress’ and how we can respond rather than react to stress. Part IV focuses on ‘The Applications: Taking on the Full Catastrophe.’ It is an extremely helpful section on strategies for coping with time stress, sleep stress, work stress, people stress, role stress, food stress and world stress. We will each find here at least one stress area that has plagued us. We will also find some practical steps to de-stress. Part V, ‘The Way Of Awareness’ has tips on ways to keep up the formal and informal practice of mindfulness.

There are many features about mindfulness I like.

One of the most useful mindfulness practices I have discovered is breathing, which is the first step to (informal) meditation. The breath is the bridge between the body and our emotional life. The book recommends that we spend about 45 minutes a day doing a breathing exercise. Here’s how. ‘Focusing on the breath means becoming aware of the breath by feeling the sensations associated with it, and by attending to the changing qualities of those breath sensations. (For example, focusing on the breath as it flows past the nostrils or on the chest as it expands and contracts, or the belly as it moves in and out with each breath. The last is preferred as it tends to be particularly relaxing and calming in the early stages of practice.’ Beginners can start doing this first for 3 minutes and then 10 minutes a day. I tried this and liked how it made me feel more in tune with myself. The ability to regulate our breathing plays an all important role in enabling us to respond to situations in a calm and balanced manner. Kabat-Zin put it this way: ‘This is an extremely effective way to reconnect with the potential for calmness within you. It enhances the overall stability of your mind, even in very difficult moments, when you most need some stability and clarity of mind. When you touch base in any moment with that part of your mind that is already calm and stable, your perspective immediately changes. You can see things more clearly and act from inner balance rather than being tossed about by the agitation of your mind.’

Second, I appreciate the idea that mindfulness in daily life consists in ‘really doing what you’re doing’. We rarely pay moment-to-moment attention to the tasks, experiences, and encounters of ordinary living. Too often, we find ourselves doing several things all at the same time. I, for one, would be reading while I am eating. So I found it amusing that one of the earliest activities that the participants in the MBSR program are asked to do is to eat three raisins meditatively. They have to eat them one at a time, feeling the texture of the raisin between the fingers, noticing its colors and texture, paying attention to what they are actually doing and experiencing from moment to moment. It is interesting that some participants find themselves tasting a raisin for the very first time. The point is that eating (or conversing with a friend or any other activity) can be far more satisfying when we bring awareness to what we are actually doing while we are doing it. In moments of calm and alert attention, we are also more likely to gain insight into ourselves and our lives, which can lead to worthwhile changes.

Third, I like how mindfulness teaches acceptance and kindness toward oneself. The premise is that by intentionally cultivating acceptance, we are creating the preconditions for healing. Acceptance comes before change.

There are, however, tenets about mindfulness I have difficulty coming to terms with. It could be due to my limited understanding at this point in time.

My biggest difficulty has to do with its views on thoughts. The mindfulness-based approach adopts the view that we are not our thoughts. (I am inclined to think otherwise. Swiftly, Descartes comes to mind: ‘I think, therefore I am.’) The mindful way is to simply observe our thoughts as thoughts and letting them float away like passing clouds; we do not examine their content. Kabat-Zin says in his book, ‘The way to handle thinking is to just observe it as thinking, to be aware of thoughts as events in the field of your circumstances… Letting go is not a pushing away, a shutting off, a repression, or a rejection of your thoughts. It is more gentle than that. You are allowing the thoughts to do whatever they do as you keep your attention on the breath as best you can, moment by moment.’ In mindfulness, ‘we don’t try to censor our thinking, nor do we judge it as we observe it.’ Thoughts are not to be taken personally and are not to be taken as true. I find this mind-boggling. How can one’s thoughts not be respected as true? It is tantamount to invalidating what one has thought about. Do our thoughts not dictate how we perceive and interpret experiences as well as how we feel and behave?

What interests me most about mindfulness is how it is utilized in Mindfulness-Based Cognitive Therapy (MBCT). And yet, the description of MBCT is radically different from Cognitive Therapy. To quote, ‘The key to MBCT approach is to recognize that any efforts to talk yourself out of depression or fix it in one way or another through changing the way you think about things or feel about yourself, only confounds the grip. What is required is just what we have been exploring from the beginning: a shift from an attitude of ‘fixing’ what you think is wrong with you (one more misguided element of the domain of doing) to a mode of mind that is much more allowing and accepting, and simply aware.’ Awareness seems to be the end goal. Just be aware and accept the current state. However, I am uncomfortable with this approach. MBCT is different from Cognitive Therapy or Cognitive-Behavioral Therapy which works at examining the content of thoughts (i.e., are they true, safe, worthy of holding on to) and then restructuring or altering them (if needed) in ways that can shape our feelings and behavior for the better.

The emphasis in Mindfulness is on non-striving and self-acceptance. This is fundamentally related to the Way of Awareness called the Tao. To quote, ‘The Tao is the world unfolding according to its own lawfulness. Nothing is done or forced, everything just comes about. To live according to the Tao is to understand non-doing and non-striving. Your life is already doing itself. The challenge is whether you can see in this way and live in accordance with the way things are, to come into harmony with all things and all moments. It has nothing to do with either passivity or activity. It transcends opposites. This is the path of insight, of wisdom, and of healing. It is the path of acceptance and peace. It is the path of the mindful body looking deeply into itself and knowing itself. It is the art of conscious living, of knowing your inner resources and your outer resources and knowing also that, fundamentally, there is neither inner nor outer. It is profoundly ethical.’ This is the philosophy underlying mindfulness. It is a liberating to think that we are born whole and there is no need for striving or doing. We can just be. It is not a philosophy I embrace. I am a thinker and a doer. I consider myself a work-in-progress; non-doing does not seem a credible option. Yet, undeniably, mindfulness and its meditative approach to life has its value. Kabat-Zin’s book has persuasive empirical evidence to show that MBSR has greatly benefited those who are willing to practice the discipline of mindfulness. This is just the beginning of my exploration of MBCT. I plan to read more on it and hopefully I will understand it more fully. (less)

flag33 likes · Like · 23 comments · see review

Mar 04, 2021David Katzman rated it really liked it

A useful sanitized version of Buddhism. Buddhism isn't mentioned once in the entire book, that I can recall. Instead the focus is about how the practices of meditation and mindfulness can help with stress reduction and pain relief.

Just as in The New Earth , which was too optimistic about the evolution of human consciousness (yet still a worthy book), John Cabot Zinn is too optimistic that medicine is becoming more integrated and aware of mind-body connections. It bothers me when practices are re ...more

flag25 likes · Like · see review

Feb 26, 2014Ruby rated it really liked it · review of another edition

This book was a real mixed bag for me - simultaneously profound, moving and frustrating! I think it is a bit like eating a wholesome meal that is good for your body but not particularly tasty. You eat it, you know it is doing you good, but you secretly think a bit of extra flavour wouldn't go astray. The fact that I have given it four stars is testimony to the good aspects of this book, which were very, very good.

I will start with what I did NOT like. The book was more than 1000 pages long; I ca ...more

flag22 likes · Like · comment · see review

Jan 19, 2012L rated it did not like it · review of another edition

This review has been hidden because it contains spoilers. To view it, click here.

I feel like I already knew everything he was talking about and he was saying it less eloquently than Dr. Andrew Weil. I also had serious problems with that nonsense he was spouting about headaches and medicine. Unlike Dr. Weil, this guy appears to be anti-medicine of all sorts and recommends "being aware" of your headache and "letting your mind figure out what is causing it." WTF??? Has this man never had a migraine? I dare him to breathe through that shit. And this flat-out stupidity about anxiety drugs? Some. People. Need. Them. I certainly did after reading this sanctimonious crap. I'm of the belief that you shouldn't suffer if you don't have to. Why have our lifespans improved over the hundreds of years? It's not because of Jesus; it's because of modern medicine and medications.

flag23 likes · Like · see review

Aug 05, 2014Jeff rated it liked it · review of another edition

Shelves: kindle, nonfiction, 2015-books

Tough book to review.

I've taken a mindfulness class or two through my medical provider and Kabat-Zinn is clearly THE man, and this book THE reference for everything going on there.

And I think it's likely some, if not many, of the epiphanies and insights I experienced in the class I would've experienced here if I'd come to the material cold.

But since I didn't...

If you are interested in pursuing mindfulness/meditation but are worried about dealing with religious cant of one sort or another, JKZ has got you covered: this book focuses purely on the benefits of the practice, without any kind of religious proselytizing. Chapter after chapter goes on to discuss what actual medical professionals found looking at stress-based studies and tests as well as scientific studies about the power of meditating. And the book aims to both be a cheerleader and meditation guru in one, with chapter after chapter carefully delineating every conceivable type of stress we go through in modern living, providing calm explanations of how meditation can help, and then providing a variety of mindful exercises.

But.

The book was written in 1991 and although it's clearly been revised a few times since, I think it actually needs a substantive overhaul. Although the easy targets are to world events and life situations that are clearly dated (Mikhail Gorbachev?), far worse are the number of studies charting the relationship between mind, body, and stress that are summarized without any sort of in-depth analysis, or preliminary studies that are mentioned as "encouraging" or "promising" that are crying out for a modern follow-through.

Anecdotally speaking, mindfulness has had very real short term benefits in stress reduction for me. But where are the studies looking at long-term effects? Although JKZ has a Ph.D. in molecular biology and is Professor of Medicine emeritus at the University of Massachusetts Medical School, Full Catastrophe Living reads uncomfortably like any other self-help book and a dispiriting number of enthusiastic claims couched by cautionary "these may not be your results with mindfulness...but then again let me tell you extensively about all the people for whom they were!" At more than 500 pages, there's a distressingly high smoke-to-fire ratio.

And yet.

Having (finally) made it all the way through the book, I can see myself returning to it as I try to maintain the mindful lifestyle. Also, I read the 15th anniversary edition from 2004 which was lightly updated: my understanding is there's a more recently revised edition that may address at least some of my complaints. Still I'm surprised I thought this book deserved only three stars since it's been at least indirectly responsible for so much improvement in my life these last few months. (less)

flag10 likes · Like · comment · see review

Dec 30, 2009Jeanette (Ms. Feisty) rated it it was amazing · review of another edition

Recommended to Jeanette (Ms. Feisty) by: Myra

Shelves: reference, health-nutrition, five-star-nonfiction, nonfiction

I'm assigning five stars based on the book's content and thoroughness. The real value remains to be determined after consistent practice of the program.

Most people will only be drawn to a program like this after a health crisis or other major life stressor. There is a significant daily time commitment, especially for the first 8 weeks of practice. I've had to eliminate some non-essential activities from my life to make time for this work.

The book gives you a chance to simulate the 8-week program that was held regularly at a stress clinic in Massachusetts. Kabat-Zinn guides you through everything presented in that course, with full instructions for how to do it at home and set up your own schedule. Exercises include a body scan, gentle yoga, following the breath, and sitting meditation. (Don't be put off by the word "meditation." There's nothing airy-fairy or New-Agey about this particular meditation. It mostly consists of paying attention to your breath and your body.)

I especially appreciate the author's gentle approach and reminders throughout the book that you're not trying to "get somewhere." The mindfulness approach emphasizes non-doing, so you're not trying to accomplish anything. You haven't failed if you don't reach nirvana or overcome your fear of spiders or heal your relationship with your mother. You succeed simply by doing the exercises consistently and remembering to bring more mindfulness to your activities throughout the day.

Unless you have great discipline and powers of concentration, I strongly suggest getting the CDs that go with the program. Doing a body scan for 45 minutes without guidance leaves too much room for wool-gathering or just giving up and ordering a pizza! The CDs will really help you stay focused while you learn the techniques. (less)

flag9 likes · Like · 1 comment · see review

Mar 29, 2020Magdelanye rated it it was amazing · review of another edition

Shelves: healing, inner-work, creative-process, language-thought-reality, culture-conflict, reorganizing-the-world, early-influences

This book found me just after I returned to the city after a long intensive retreat, living in the mountains. I knew I couldn't stay in the city and I was overwhelmed with decisions. JKZ introduced to me to a new way of integrating my life. I will be forever grateful.

here is a link to a recent talk
https://www.youtube.com/watch?v=r2efO...

(less)

flag9 likes · Like · 3 comments · see review

Oct 18, 2007Lisa Vegan rated it it was amazing · review of another edition

Recommends it for: anyone interested in mindfulness, meditation, stress reduction

Shelves: philosophy, readbooks-male-author-or-illust, zz-5star, reviewed, non-fiction, psychology, z2007

This is the book that got me started on a mindfulness meditation practice.

Of course, at around the same time I was reading it, I took a MBSR (mindfulness based stress reduction) class and was working with a mindfulness psychotherapist, so it’s hard to review the book on its own; the class was essential for me as just reading the book might not have spurred me on. Meditation is very difficult, especially at the beginning, at least it was/is for me. And, even though Kabat-Zinn says it's not at all essential and I've been practicing on my own, I do believe a continuing weekly meditation &/or yoga class is beneficial in being able to continue a regular practice indefinitely.

But Jon Kabat-Zinn is very personable and down to earth and communicates well. This is a terrific introduction to mindfulness meditation. It gives info on why meditation is beneficial and what exactly it is & how to meditate, something that I had not intuitively known.

Kabat-Zinn is a master at making meditation accessible and appealing for people like me who aren’t Buddhist or religious/spiritual.

I’d read the author’s Wherever You Go There You Are when it was first published, but read the 15th anniversary edition of this book in 2007. A very few facts in here are dated, but almost everything imparted is still pertinent. When this book was published, I assume most of this information would have struck me as amazing; now, a lot of it was already known to me.

But, if I continue with the meditation practice (mostly sitting meditation, with some body scanning & walking meditation & yoga as well), this book might end up being life changing for me.

And I just love the title, and the reason for it is fully explained in the book. (less)

flag8 likes · Like · 11 comments · see review

Feb 12, 2019Bloodorange rated it really liked it · review of another edition

Shelves: mommie-dearest, how-to-do-everything-better, us

I was intimidated by the bulk of this book, but unnecessarily so. Some reviewers say it's repetitive - I agree but I think the point of the book is to read it and then refer to parts that apply to your specific situation, without having to brush up on basics covered elsewhere.

The book is divided into five parts:
* Part I deals with mindfulness techniques - I really appreciate the fact that it gives detailed pointers on how to raise your meditation practice from satisfactory to deep
* Part II deals with sickness and health, and (most directly of all the parts) with how mindfulness affects the quality of life (this is the part I probably won't return to)
* Part III covers different types of stress and its effects (ditto)
* Part IV is the part I will definitely return to - it covers different types of stressors and best ways of responding to them
* Part V describes the mindfulness programme (and how to recreate it at home) and gives tips on how to continue with your practice after the eight weeks.

If you are interested in mindfulness practice, I would like to recommend two free, high quality resources:
* this app - https://www.ptsd.va.gov/appvid/mobile... - really simple and effective, and
* this website - https://palousemindfulness.com/ (less)

flag8 likes · Like · comment · see review

Nov 05, 2012Brad Harkins rated it it was amazing · review of another edition

Health problems? Traditional medicine has let you down? Curious about meditation and it's benefits on your health? This book may be for you. It helped me in various ways and will continue to. It outlines and guides you through the 8 week stress reduction program that Kabat-Zinn teaches at the University of Massachusetts Medical Center. Case studies are included on people who suffer (sometimes horribly) from a wide range of health issues. Anything from just stress, to panic attacks, to heart disease...If you're going to go down this path it takes some effort. I recommend you do a bit of research before jumping right in if you want to participate in the program. If you're frustrated (and at your wits end, possibly suffering) from any health or life issue you might want to check out mindfulness or just other forms of mediation, or some forms of yoga. It's alternative medicine at its best from a book. Takes a bit of effort on your part though. (less)

flag8 likes · Like · comment · see review

Apr 07, 2015Michael Perkins rated it it was ok · review of another edition

Shelves: overrated

The concept of mindfulness has been oversold. I took a course on it at Stanford, with this book as the supporting text, and it was pretty bogus. Some of the folks in the group were mentally ill and needed professional therapy

flag8 likes · Like · see review

Apr 02, 2017Carol Peacock rated it it was ok · review of another edition

I am a huge proponent of mindfulness, but felt this book needed a strong editor. I found many parts of it highly repetitive.

flag8 likes · Like · comment · see review

Dec 26, 2017Bri rated it it was amazing · review of another edition

My therapist recommended this book to me and it was SO SO SO helpful.

flag8 likes · Like · comment · see review

Mar 03, 2016Aubree Deimler rated it it was amazing · review of another edition

Shelves: wellness, self-help, spiritual

This was a long 600 page journey filled with such wisdom. Jon Kabat-Zinn's words are divine. He beautifully describes the magic of mindful living and how this greatly benefits those living with chronic illness, pain and stress.

He goes into great detail about the mindfulness stress reduction program and includes many stories of success from past participants. I've noticed big shifts in my own life since I started reading this one. I highly recommend this to anyone dealing with chronic pain and/or illness. (less)

flag7 likes · Like · 2 comments · see review

Mar 15, 2018Mario the lone bookwolf rated it it was amazing · review of another edition

On the core areas of meditation, yoga and mindfulness focused laying the foundation stone of a new form of therapy

Please note that I put the original German text at the end of this review. Just if you might be interested.

An understandable guide to an intensive, 8-week program to treat a variety of mental, psychosomatic and physical ailments can be found in this work. The "mindful-based stress reduction" program allies traditional relaxation techniques, yoga exercises, walking meditation, mindfulness and modern psychotherapy, opening up entirely new treatment options and perspectives.
For example, to reduce anxiety, stress, insecurity, depression, and self-doubt, as well as strengthening the immune system and general health-promoting effects. For old and timeless correct is the motto: Mens sana in corpore sano.
Moreover, apart from the wisdom written in dead languages, this work also contains instructions for practical implementation. Too many Buddhist or philosophical subchapters are sought in vain. Zinn focuses consistently on his exercise program, the exact description of various meditation techniques and practical advice for the success of initial difficulties and setbacks.
It provides guidance on how to proceed after completing the exercise program and a helpful list of deceptive factors that may potentially contribute to the discontinuation of regular practice. Also, you enter directly without much introduction to the practice and increase at a perfectly balanced pace up to the more complex tasks. That is the beginning to experience the rapidly growing, positive effect of regular exercise first hand. This mobilizes additional motivation and willingness to make the wholly demanding training program through to the end.
Where the regular references of the author to his meditation CDs are no coincidence. In addition to business ambition, he is also right that the success can be better adjusted with the help of spoken, guided meditation introductions. In this respect, the CDs are ideal as a supplement, since they build on the same concept and you keep with "Healthy through meditation"detailed written instructions and the CD with a practical implementation help in your hands. The same applies to Jack Kornfield's "The wise heart," which is supplemented by the book-CD combination "Meditation for Beginners." Of course, even free audio tutorials or CDs have the same effect, but the benefit of voting and supplementing the book and CD is then partially lost.
However, the consequence must be present in a purely visual as well as acoustically supported implementation. You should carefully examine your diary in advance, as at least 45 minutes per day are not a cardboard style.
Also, after an avoidable, with frustration and listlessness associated break it is all the more difficult to retire back to his, in the best case lovingly decorated, meditation corner. Through illustrations, some exercises are also graphically explained and the improvement of pain symptoms, blood pressure, stress response cycles and night sleep is guaranteed by regular practice. Jon Kabat-Zinn's, just like Jack Kornfield's, influence cannot be over-estimated.
One confidently refer to them as the founding fathers of a new form of psychotherapy that dispenses with medical treatment, and that does not require years of expensive psychiatric treatment or even hospitalization. To provide the people with the self-taught tools to enable them, after careful assistance in the first steps, to find their way into a practice that is ever more self-determined, free and less grief-stricken. They can experience their initiative and self-critical and aware observation as if they were newborn.

Auf die Kernbereiche Meditation, Yoga und Achtsamkeit fokussierte Grundsteinlegung einer Therapieform

Eine verständliche Anleitung für ein intensives, 8-wöchiges Programm zur Behandlung verschiedenster psychischer, psychosomatischer und auch körperlicher Leiden findet man in diesem Werk. Das „mindfull-based stress reduction“ Programm schmiedet eine Allianz zwischen überlieferten Entspannungstechniken, Yogaübungen, Gehmeditation, Achtsamkeit und moderner Psychotherapie und eröffnet damit ganz neuer Behandlungsmöglichkeiten und Perspektiven. Etwa zur Reduktion von Angst, Stress, Unsicherheiten, Depressionen und Selbstzweifeln nebst einer Stärkung des Immunsystems und allgemeinen, gesundheitsfördernden Auswirkungen.
Denn altbewährt und zeitlos richtig lautet die Devise: Mens sana in corpore sano. Und abseits von in toten Sprachen verfassten Weisheiten hält man mit diesem Werk auch eine Anleitung zur praktischen Umsetzung in Händen.
Allzu viele buddhistische oder philosophische Unterkapitel sucht man vergeblich. Zinn konzentriert sich konsequent auf sein Übungsprogramm, die genaue Beschreibung verschiedenster Meditationstechniken und praktische Ratschläge für das gute Gelingen bei Anfangsschwierigkeiten und Rückschlägen. Er gibt eine Anleitung zur weiteren Vorgehensweise nach Beendigung des Übungsprogramms und eine hilfreiche Auflistung trügerischer und zum Abbruch der regelmäßigen Praxis potentiell beitragender Faktoren.
Auch steigt man direkt ohne große Einleitung in die Praxis ein und steigert sich im perfekt ausbalancierten Tempo bis zu den komplexeren Aufgabenstellungen hin. Dadurch beginnt man von Anfang an den sich rasch steigernden, positiven Effekt regelmäßiger Praxis am eigenen Leib zu erfahren. Man mobilisiert dadurch zusätzliche Motivation und Bereitschaft, das doch recht anspruchsvolle Trainingsprogramm bis zum Ende konsequent durch zu machen.
Wobei die regelmäßigen Hinweise des Autors auf seine Meditations CDs nicht von ungefähr kommen. Er hat, neben geschäftlichem Ehrgeiz, auch recht damit, dass sich der Erfolg mit Unterstützung durch gesprochene, geführte Meditationseinleitungen noch besser einstellen kann. Insofern sind die CDs als Ergänzung ideal, da sie auf demselben Konzept aufbauen und man mit „Gesund durch Meditation“ eine ausführliche schriftliche Anleitung und mit der CD eine praktische Umsetzungshilfe in Händen hält. Ähnliches gilt auch für Jack Kornfields „Das weise Herz“ zu dem sich als Ergänzung die Buch-CD-Kombination „Meditation für Anfänger“ anbietet. Natürlich haben auch kostenlose Audio-Anleitungen oder CDs denselben Effekt, aber der Vorteil der Abgestimmtheit und Ergänzung von Buch und CD geht dann teilweise verloren.
Die Konsequenz muss aber sowohl bei rein visueller als auch bei akustisch unterstützter Umsetzung vorhanden sein. Man sollte seinen Terminkalender vorab genau sondieren, da mindesten 45 Minuten pro Tag doch kein Pappenstil sind. Und es nach einem vermeidbaren, mit Frustration und Lustlosigkeit verbundenen Abbruch umso schwerer fällt, sich wieder in seine, im besten Fall liebevoll dekorierte, Meditationsecke zurückzuziehen.
Anhand von Illustrationen werden einige Übungen zusätzlich grafisch erklärt und die Verbesserung von Schmerzsymptomatik, Blutdruck, Stressreaktionszyklen und Nachtschlaf durch regelmäßige Praxis veranschaulicht.
Der Einfluss Jon Kabat-Zinns kann gleich wie der Jack Kornfields gar nicht hoch genug geschätzt werden. Kann man sie doch getrost als Gründerväter einer neuen, auf medikamentöse Behandlung verzichtenden, ohne jahrelange, teure psychiatrische Behandlung oder gar stationäre Einweisung in eine Klinik auskommende Form der Psychotherapie bezeichnen. Den Menschen die autodidaktischen Werkzeuge in die Hände zu legen, um ihnen nach behutsamen Hilfestellungen bei den ersten Schritten den Weg in eine mit der Praxis ständig selbstbestimmtere, freiere und weniger gramgeplagte Existenz zu ermöglichen. Die sie eigeninitiativ, selbstkritisch und offen neu erleben können. (less)

flag6 likes · Like · see review

Apr 03, 2017Arimo rated it liked it · review of another edition

Shelves: ei-fiktio

Great content, less impressive presentation

Jon Kabat Zinn's Full Catastrophe Living is one of the most recommended mindfulness books out there. It's easy to see why. Besides an excellent 8-week mindfulness program, the book offers thorough guidance for all fields of life. There's a lot of information stored within the covers.

The 8-week mindfulness program is easily worth 4 stars or more, but the presentation drops my rating. First of all, Jon Kabat-Zinn is not a very engaging writer. He leaves no stone unturned, but reading the chapters can be very cumbersome. In a way, reading the book should be done like a mindfulness exercise: Just focus on the current page and don't crave to finish the book any time soon, because it won't happen. In the end, it took me 3 months to read the book.

Full Catastrophe Living is centered around an 8-week stress reduction program. The program is very good, but its presentation could be much better. For example, Kabat-Zinn sometimes gives contradictory assignments, so you have to choose for yourself which version to follow. Some of the yoga pictures differ from the audio files (you need to buy an app for these) and some descriptions (Day of Mindfulness) are too vague to follow.

Finding all the instructions isn't too easy, either. Frustratingly, a short summary of the program was hidden in one of the final chapters of the book – a chapter that you'll only read after the program is finished!

Despite the challenges, I'm very glad I read the book. Following Jon Kabat-Zinn's instructions can be truly beneficial, and Full Catastrophe Living is a very good crash course on mindfulness, yoga and meditation. (less)

flag6 likes · Like · comment · see review

May 10, 2014JDK1962 rated it liked it · review of another edition

It took me a long time to get through this book. Not because I disagree with any of it (I don't), but because this book, IMHO, desperately needed an editor, or at least a more assertive editor than it had. The material is excellent, but probably could have been presented in half the number of pages. The organization seemed poor, and consequently, there were many times where I felt like I was being told something I had already been told...and had not just been told twice or three times, but ten times. And pages to make a point where a paragraph would do. So it was a bit tedious to read cover to cover, but the organization doesn't really support just dipping in and covering specific chapters.

I also found it a little odd to be told (over and over) to practice meditation without any goals, then be regaled with lots of tales of people experiencing great outcomes, followed by warnings that we shouldn't expect anything ourselves, but that *probably* we'll experience results within the beginning eight weeks, but we must always practice without goals. The simultaneous and continual "selling" of the practice using results, while telling us not to focus on or expect results was causing me some cognitive dissonance.

All that being said, I'm trying to do the MBSR program, I've got the CDs, and I think the world of Jon Kabat-Zinn. I just wish the book had been less frustrating. (less)

flag6 likes · Like · see review

Jan 23, 2020Tash rated it it was amazing

Four weeks after starting MBSR, I broke multiple bones and had a compound fracture while rock climbing. It took two hours for a helicopter to pick me up and during that whole time, I was cool and collected while I focused on my breath and the sensations across my whole body.

MBSR helped me through three surgeries and six months of not being able to walk unassisted. It gave me a framework on how to think about pain, emotions and what it means to be able-bodied.

I've been practicing and learning about meditation for a decade or so but things didn't really stick in the long term, or make such a big difference until this book and the audio meditations.

While I'm still in recovery, the doctors are amazed at my healing and attitude.

This book is big, so take your time and dip in and out. I originally picked it up because I suffer from migraines, but I could never predict how relevant and timely it was and how much it has changed me for the better. (less)

flag6 likes · Like · see review

May 09, 2017Gregory K. rated it it was ok · review of another edition

Shelves: counseling

The title of this book is a little bit misleading. When you see the word "Catastrophe" you might think that this is a book that will help you in a crisis. In reality though this book is more about gently changing your perspective so you are better able to handle future problems. And even these goals are also loose and unfocused (as the rambling subtitle might suggest), so it may be best to tackle this book when you have lots of time and emotional energy to spend on a reading project. You will need that time and that energy to wade through all the opinions and reflections of the author.

As a mental health counselor the best part of this book for me is how it discusses the therapeutic benefit of mindfulness. The first part of the book is specifically about the process of mindfulness based stress reduction (MBSR) and can be useful for any therapist looking to learn more about how mindfulness works in practice and how it might help people who are struggling. What you will find are many of the same ideas and practices found in other mindfulness based therapies, such as mindfulness based cognitive therapy (MBCT), but from the unique perspective of this author.

Beyond that initial benefit though this book suffers from two big problems. First, this book felt somewhat dated to me. Many of the ideas that the author is excited about have been thoroughly explored by other researchers, therapists, mindfulness practitioners, and thinkers in the decades since this book was first published. It may be more fruitful to go and read those more recent and more focused books written by those specialists rather than reading about all those ideas in a more general way in this book. To put it another way, this book lacks the sort of timelessness that the title suggests it has. This book is less about wisdom and more about the author's opinions about research conducted (in some cases) many decades ago.

The second problem of this book is that it loses its focus. While the author is talking about MBSR the text is informative, structured, and purposed. But the second half of the book seems to be a string of loosely related reflections, tied together like the posts on a blog only because they are written by the same person and (in a general way) have something to do with mindfulness, stress, pain, and illness. I do not say this to denigrate the author's opinions and insight. He certainly has some useful things to say. It just is not connected to the main purpose of this book in an overt sense. That lack of focus makes it much harder for readers to take real and purposed steps towards change.

Overall I still believe this book is worth reading. But if you are interested specifically in MBSR it may be best to put the book down after that part of the book is over. Otherwise you may find yourself dropping deeper and deeper into a mine the author has set up of his own ideas. Some of what you uncover might be useful, but much of the time you will just be flipping through pages hoping that the author will eventually get to the point and be done with it. (less)

flag5 likes · Like · 2 comments · see review

Sep 26, 2012Michelle rated it it was amazing · review of another edition

Amazing book! I've read several books on mindfulness and meditation over the years, but none of them were actually practical. This book explains clearly not only the reasons why you should train yourself to practice mindfulness but also how to do it. It lays out Kabat-Zinn's 8-wk meditation immersion from his stress reduction clinic associated with UMass medical center, where physicians send their patients with the most difficult chronic medical conditions for relief that can't be had with medication alone. If you can't practically travel to his center weekly for 8 weeks, you can certainly follow along with his instructions in this book. It's really quite amazing. I wish this book had been given to me as a tool when I was in medical school. I have personally benefited from following this program through the depths of my own illness, and I hope one day to get well enough to lead many patients to this amazing tool. (less)

flag5 likes · Like · comment · see review

Feb 23, 2022Rachelle rated it really liked it

Shelves: 2022

When I started this book, I didn’t know what to expect. In many ways, the path it took me on is worth way more than five stars, but since the book itself is unnecessarily long, I have to take a star off.
The writing is lovely, much of the information is useful, but it is repetitive.
I tried the MBSR program described using the author’s JKZ app, and it is wonderful. Life-changing, really. I hope to continue practicing for years to come.

flag4 likes · Like · 5 comments · see review

Sep 12, 2020Julia Li rated it really liked it

Shelves: 2020-reads

Insightful & a great starting point for beginners looking into mindfulness and meditative strategies!

flag4 likes · Like · comment · see review

Jun 08, 2014Armin rated it did not like it · review of another edition

Shelves: psychology

I am a big fan of meditation and mindfulness, and was actually very much looking forward to this book. Unfortunately it is too verbose and repetitive to be helpful or even enjoyable. I had to stop reading it after 50% because I could not see any structure nor understand what Kabat-Zinn was going after in chaotic and seemingly endless paragraphs on the importance of self-awareness and the present moment. Too much pseudo-philosophical blabla and too little focus on what is important in practice. Having read one or two other books on the topic before, I could not find anything new here, and I doubt that this book will be helpful as a guide for a beginner in meditation. (less)

flag4 likes · Like · 2 comments · see review

Nov 13, 2013Julie rated it really liked it · review of another edition

Shelves: non-fiction, audiobooks, personal-growth

Life can be crazy and hectic. It seems like there are never enough hours in the day and that 'To Do' list grows ever longer. So it sounds pretty crazy to dedicate 45 minutes of an overly scheduled day to yoga and meditation. But Kabat-Zinn gives compelling evidence that we really do need to clear our minds, not only for our sanity, but for our physical well being. I am convinced that he is right. But, still have not incorporated either into my life... Another thing to add to that To Do list. (less)

Mindfulness for Beginners by Jon Kabat-Zinn | 처음 만나는 마음챙김 명상

https://www.scribd.com/search?query=Mindfulness+for+Beginners&content_type=audiobooks&page=1

Mindfulness for Beginners: Reclaiming the Present Moment—and Your Life Kindle Edition
by Jon Kabat-Zinn (Author) Format: Kindle Edition
4.4 out of 5 stars 1,676 ratings
==

[eBook] 존 카밧진의 처음 만나는 마음챙김 명상
존 카밧진 (지은이),안희영 (옮긴이)불광출판사2013-08-12
원제 : Mindfulness for Beginners

1부 시작
초심
숨
숨 쉬는 자는 누구인가?
세상에서 가장 어려운 일
이 순간을 돌보기
마음챙김은 자각이다
행위 양식과 존재 양식
마음챙김의 과학적 근거
마음챙김은 보편적이다
깨어있음
도구를 안정시키고 조정하기
자각 속에 머무는 것이 명상의 핵심이다
아름다운 규율
기본 설정값 조정
자각 : 치우친 생각의 균형을 맞추는 강력하고 유일한 힘
연습을 하면 주의력과 자각을 키울 수 있다
생각에 문제가 있는 것은 아니다
생각과 친해지기
마음에 대한 여러 가지 유용한 비유
자신의 생각을 개인적으로 받아들이지 않기
자기화
인칭대명사, 특히 ‘나’, ‘나를’, ‘내 것’에 대한 집착
자각은 무엇이든 담을 수 있는 커다란 그릇이다
중요한 것은 주의 대상이 아니라 주의 기울임 자체이다

2부 지속
마음챙김에 근거한 스트레스 완화
세계로 퍼져나간 MBSR
따뜻한 주의
모든 감각에 대한 마음챙김
고유수용감각과 내부감각
자각의 일체성
앎이란 곧 자각이다
삶 자체가 명상이 된다
당신은 이미 전체 속에 있다
바로 코 아래
마음챙김은 관념이 아니다
접촉으로 돌아오기
나는 누구인가? 자신의 ‘이야기’에 대한 의심
이야기를 넘어선 존재
당신은 한 번도 온전한 존재가 아닌 적이 없었다
다른 방식으로 주의 기울이기
알지 못함
준비된 마음
당신이 볼 수 있는 것

3부 심화
가야 할 곳도, 해야 할 일도 없다
존재에서 우러나오는 행위
적절한 행동
지금 일어나는 현상을 알아차리는 것으로 충분하다
판단하지 않음은 지성의 행위, 친절의 행위이다
다행히도 당신은 당신 자신만이 될 수 있다
앎의 체현
타인을 위해 기쁨을 느낀다는 것
재앙으로 가득 찬
고통에 대한 자각은 고통스러울까?
괴로움에서 벗어난다는 것은?
마음의 지옥
명상은 그 자체가 해방의 길
자신을 아는 마음의 아름다움
자신의 명상 돌보기
명상에도 에너지 절약이 필요하다
해치지 않는 태도
탐욕, 끊임없는 불만족
성냄, 탐욕의 이면
망상과 자기 충족적 예언의 함정
언제나 지금이 적절한 때이다
‘지금 이것’이야말로 교과과정
자신의 삶을 되찾기
마음챙김을 세상에 확장하기

4부 원숙
마음챙김 명상의 기본 태도
1. 비판단
2. 인내
3. 초심
4. 신뢰
5. 애쓰지 않음
6. 수용
7. 내려놓기

5부 수련
공식 명상 시작하기
먹기 마음챙김 명상
호흡 마음챙김 명상
전신 마음챙김 명상
소리, 생각, 감정 마음챙김 명상
순수 자각으로서의 마음챙김 명상

접기
책속에서
P. 37~38 종종 우리는 삶에 너무 쫓겨서 미래의 어느 순간에 더 좋은 삶을 살기 위해 지금의 순간들을 그냥 지나쳐버린다. 우리는 ‘해야 할 일’ 목록의 항목을 하나씩 지우며 산다. 하루 일과
가 끝난 뒤 잠자리에 곯아떨어진 다음날 아침, 다시 쳇바퀴 같은 생활을 반복하기 위해 서둘러 일어난다. 이러한 삶의 방식은 (우리가 그것을 도대... 더보기
P. 61~62 명상에서는 우리가 아무런 생각도 하지 않은 채 종종 제멋대로이며 정신을 어지럽히는 시끄러운 생각들과 가끔은 고양되고 창조적인 생각들을 단순히 억압하라고 하지 않는다. 만일 생각을 억누르려 한다면 당신은 엄청난 두통에 시달리게 될 뿐이다. 이러한 시도는 마치 바다에 파도가 치지 않게 하려는 시도처럼 현명하지 못한, 순전히 어리석은 ... 더보기
P. 68 만일 우리가 생각의 흐름에 빠져 여러 가지 생각에 사로잡혀있을 때, 특히 그 생각들과 자기를 동일시할 때, 다시 말해 “이것은 나야.” 혹은 “이것은 내가 아냐.”라고 자신에게 속삭
일 때, 우리는 ‘정말로’ 거기에 사로잡히게 된다. 왜냐하면 바로 여기가 자신이 처한 상황과 조건, 물건을 곧 ‘나’, ‘나의’, ‘내 것’ ... 더보기

저자 및 역자소개
존 카밧진 (Jon Kabat-Zinn) (지은이)
저자파일

신간알리미 신청
‘현대 마음챙김 명상의 대부’로 불리는 존 카밧진은 미국 매사추세츠대학교 의과대학 명예교수이자 세계적으로 유명한 마음챙김 스트레스 완화(MBSR) 프로그램(1979)의 창시자이다. 1971년 MIT에서 분자생물학으로 박사학위를 받았다. 생리학자 엘빈 카밧과 화가인 샐리 카밧 사이에서 세 자녀 중 맏이로 태어난 그는 역사학자 하워드 진과 로슬린 진의 딸 마일라 진과 결혼해 세 명의 자녀를 (지금은 손자손녀들을) 두었다. 40년 이상 마음챙김 수련과 지도, 연구에 매진해 왔으며 매년 세계 각지에서 마음챙김 수련회를 열고 있다. 그를 빼... 더보기
최근작 : <당신이 모르는 마음챙김 명상>,<[큰글씨책] 마음챙김으로 우울을 지나는 법>,<[큰글씨책] 카밧진 박사의 부모 마음공부> … 총 36종 (모두보기)
안희영 (옮긴이)
저자파일

신간알리미 신청
미국 컬럼비아대학교에서 MBSR 지도자 교육과정을 주제로 박사학위를 받았다. 현재 서울불교대학원대학교 심신치유교육학과 교수로 재직 중이며 2005년부터 마음챙김에 근거한 스트레스 완화 프로그램(MBSR)을 한국에 보급하고 있다. 미국 MBSR 본부인 마음챙김 센터(CFM)에서 2010년 한국인 최초로 인증을 취득하였고, 국내 유일의 CFM 공인 MBSR 지도자로서 한국MBSR연구소(http://cafe.daum.net/mbsrkorea)를 중심으로 스트레스, 명상, 리더십과 관련된 교육을 하고 있다. 기업용 프로그램인 미국 내면검색... 더보기
최근작 : <통합심신치유학 이론 편>,<통합심신치유학 실제 편> … 총 23종 (모두보기)

출판사 제공 책소개

우리는 몸이 아프면 병원에 가거나 약국을 찾는다. 하지만 마음이 아프다면 어디로 가야할까?

여러 가지 답이 있겠지만 현재 미국을 비롯한 서구에서 가장 인기를 끌고 있는 마음 치유 프로그램은 바로 마음챙김 명상(MBSR)이다.
1979년 이 책의 저자인 존 카밧진에 의해 처음 세상에 알려진 마음챙김 명상은 모든 병의 근원이라 일컬어지는 스트레스를 비롯해 불안, 우울증 등에 탁월한 효과가 입증되어 현재 미국에서만 약 300개 의료 기관 그리고 전 세계적으로 750여 개 의료 기관에서 도입해 활용하고 있는 프로그램이다. 뿐만 아니라 미국의 대기업(<포춘(Fortune)>지 선정 500대 기업 중 다수), 프로 스포츠 팀 등 역시 리더십, 쇄신, 창조성에 기여한다며 이 프로그램을 도입해 활용하고 있으며, 학습과 기억에 중요한 역할을 하는 해마 등의 뇌 부위를 두껍게 변화시킨다는 사실도 증명돼 최근에는 일부 미국의 고교와 대학에서 정식 커리큘럼으로 채택되어 청소년을 위한 교육에도 활용되고 있다. 또 마음챙김 명상이 전전두 피질의 특정 영역 활성화에 기여해 정서적 균형을 향상시켜주며 면역 체계의 긍정적 변화를 가져오는 것으로 드러나면서 영국의 유치원과 초등학교에서도 이미 지난해부터 시험 도입을 준비하고 있다.
미국의 시사주간지 〈타임(Time)〉은 지난 2003년 ‘명상’이란 제목의 커버스토리에서 “1천만 명의 미국인이 명상을 즐기고 있으며, 이것은 10년 사이에 두 배 이상 증가한 것”이라고 보도했다. 이런 추세는 2000년대 후반에도 계속돼 현재 미국의 명상 인구는 약 1500만 명으로 추정되고 있다. 이런 명상 유행에 가장 선도적인 역할을 하고 있는 것이 바로 마음챙김 명상이다.

생각을 바꾸기 보다는 있는 그대로 바라보기

저자도 책에서 밝히고 있지만 마음챙김 명상은 불교, 그것도 아시아 남방에서 주로 수행되어온 위빠사나에 그 뿌리를 두고 있다. 저자 역시 남방불교는 물론이고 한국의 선불교(저자는 숭산 스님의 제자이기도 하다)까지 두루 섭렵했다. 인류 역사상 명상을 가장 세련되게 발달시켜온 사람들은 불교 수행자들이니 어쩌면 당연한 것인지도 모른다. 하지만 마음챙김은 불교에서 말하는 깨달음을 목표로 하지 않는다는 점에서 온전히 불교적이라고 말할 수는 없다. 오히려 스트레스 완화, 불안·우울감 완화, 암 통증 조절, 혈액순환 개선 등 현대인이 일상이나 병상에서 받고 있는 고통을 조절하기 위한 프로그램이다.(각 증상에 대한 국내외 과학적 연구결과는 첨부 자료 기사 참조)

그렇다면 마음챙김 명상이 전통적인 심리 치료와 크게 다른 점은 무엇일까?
한마디로 말하면 기존의 프로그램들은 부정적인 생각이 증상과 질병의 원인이라고 보고 생각을 바꾸는 데 초점을 둔 것에 반해, 마음챙김 명상은 부정적 생각을 바꾸려고 하지 않고 그저 있는 그대로 바라보게 한다는 것이다.
저자가 마음챙김에 필요한 일곱 가지 요소로 들고 있는 ▲비판단(Non-Judging), ▲인내(Patient), ▲초심(Beginner's Mind), ▲신뢰(Trust), ▲애쓰지 않음(Non Striving), ▲수용(Acceptance), ▲내려놓기(Letting Go)는 마음챙김이 어떤 변화보다는 현재의 자각을 목표로 하고 있다는 것을 잘 보여준다.
결론적으로 마음챙김 명상은 ‘현재(Now)’ 그리고 ‘여기(Here)’에 대한 자각 혹은 알아차림이다. 자각(알아차림)은 과거와 미래에 대한 생각을 걷어내 버리고 ‘의도적으로 이 순간에 어떤 판단도 하지 않고 주의를 기울이는 것’이다.

지어낸 괴로움, 부가적 괴로움에서 벗어나기

저자도 책에서 주장하고 있지만 사실 우리가 당하는 괴로움의 상당 부분은 바로 지나간 과거 그리고 오지 않은 미래에 대한 걱정 때문이다. 우리가 스스로 지어낸 것이라는 얘기다. 복잡하게 만들지 않아도 충분히 끔찍한 우리의 외적 환경에 우리가 또다시 덧붙인 괴로움인 것이다.
우리가 경험하는 괴로움 가운데 가장 큰 부분을 차지하는 것이 이러한 부가적인 괴로움이다. 물리적, 정서적, 사회적, 실존적, 영적 괴로움 등 우리가 겪는 모든 괴로움은 인간으로서 우리가 처한 숙명적인 조건이며 따라서 도저히 피할 수 없다. 흔히들 하는 말이 있다. 바로 ‘고통은 피할 수 없지만 거기에 따라오는 괴로움은 우리의 선택 사항이다’라는 말이다. 이 말이 뜻하는 바는 우리가 겪는 고통에 대해 우리가 어떤 선택을 내리는가가 괴로움의 경험에 엄청난 차이를 가져온다는 사실이다.
마음챙김 명상은 이런 ‘지어낸 괴로움’, ‘부가적 괴로움’을 현재를 자각하는 방법을 통해 모두 걷어내려고 한다.

마음챙김의 구체적인 과정

그렇다면 이런 마음챙김의 구체적인 과정은 어떻게 될까?
마음챙김은 우선 하나의 대상에 집중한다. 책에서 나온 대로 건포도가 되어도 좋고 자신의 숨이 되어도 좋다.
만약에 이런 집중을 하다가 주의가 흔들린다는 것을 알아차리면 가능한 빨리 원래 주의의 대상으로 되돌아간다. 누구나 이런 흔들림을 경험한다. 중요한 것은 자신이 그랬다는 것을 알고 다시 원래의 주의로 돌아가는 것이다.
이런 집중에서 중요한 것은 어떤 것도 ‘의도’하지 않는 것이다. 자연스럽게 일어나는 생각, 기억, 환상, 신체감각, 정서, 욕망들을 포함하는 자극들의 변화 흐름을 판단하지 않은 채 관찰하는 수련을 계속 진행해나간다. 이러한 다양한 사건들에 대해 상대적 가치나 중요성으로 나누어 판단하지 말고 오직 일어나는 그대로 알아차리도록한다.
이런 식으로 훈련하다 보면 우리는 ‘현재’에 그리고 ‘여기’에 자연스레 집중된다는 것을 알 수 있다. 여기서 일차적으로 ‘지나간 과거’, ‘오지 않은 미래’에 대한 고민의 짐들이 사라진다. 그리고 이런 명상을 오랫동안 하다보면 ‘나’, ‘나를’, ‘내 것’이라는 집착이 점점 사라져감을 느낄 수 있다. 자기중심성, 자기화라는 습관에서 자동적으로 자각(알아차림)으로 이동하는 것이다. 이것은 결국 탐욕과 성냄(탐욕의 이면)에서 벗어나 자기 해방의 길에 들도록 해주며 궁극적으로 타인에 대한 연민과 자애감을 키워준다. 여기서 어디로, 어디까지 더 나아갈지는 온전히 얼마만큼, 어떻게 수행했느냐에 따라 달라진다. 스트레스, 우울증 등의 감소나 집중력 증가 등은 부수적인 (물론 중요한) 효과들이다.

우리 심리에 대한 종합 보고서이자 초보자를 위한 마음챙김 명상 매뉴얼

이 책은 마음챙김의 개발자인 존 카밧진이 초보자들에게 마음챙김 명상이 무엇인지 설명할 목적으로 만든 책이다. 이 책의 부록에 포함된 CD에는 실제 마음챙김 명상을 실천해 볼 수 있는 유도 명상문이 들어가 있다.
하지만 사실 이 책의 전반에 흐르는 내용은 우리가 사용하고 있는 ‘생각’ 그리고 ‘심리’에 대한 종합보고서라고도 할 수 있다. 우리의 마음은 어떻게 작동하는지 그리고 어떻게 작동시켜야 하는지를 이 책은 초보자들의 눈높이에 맞춰 자세히 설명하고 있다.

이 책의 저자 존 카밧진은 2011년 <왓킨스 리뷰(Watkins review)>에 의해 ‘세계적인 영적 스승 100인’에 선정되기도 했다. 그만큼 마음챙김이 세계적인 반향을 불러일으켰다는 얘기다.
국내에서도 영남대 심리학과 명예교수인 장현갑, 덕성여대 심리학과 교수인 김정호 등(차기 심리학회 학회장으로 내정)에 의해 주류 심리학 안으로 진입하고 있음은 물론 의료기관에서도 도입을 시도하고 있다.
게다가 마음챙김 명상은 일반인들이 따라 하기에도 전혀 어렵지 않다. 이 책에 부록으로 포함되어 있는 75분 분량의 유도 명상 CD에는 먹기, 호흡, 소리 등에 집중해 마음챙김 명상을 할 수 있는 내용이 포함되어 있다. 깊고 높은 곳이 아니라 내 발 밑, 코 밑에서 벌어지는 일들에 집중해 가다보면 어느새 몸이 이완되고 집중력이 향상되는 것을 느낄 수 있을 것이다.

평점분포7.4

구매자 (9)
전체 (14)
공감순

피상적으로 다가오는 이 책의 내용보다는 오히려 「마음챙김 명상과 자기치유」가 입문용으로도 더 적합하다고 생각한다. 그러나 초심자에게 이 책에 포함되어 있는 명상CD는 참으로 유용하다. 구매
airmoo 2016-01-09 공감 (3) 댓글 (0)
Thanks to

공감

명상 초보로서는 좋은 책이다 CD를 따라하면 깊은 공감이된다. 나에겐 좋으므로 추천하고싶다 구매
으로 2012-12-03 공감 (1) 댓글 (0)
Thanks to

공감

명상을 추천해줘서 구입하긴 했는데, 실천이 중요 구매
쁘띠런치 2013-08-20 공감 (1) 댓글 (0)
Thanks to

공감

<구글의 아침은 자유가 시작된다>라는 인사관리 책에서 등장해서 구매하게 되었습니다. 저자가 유명한 교수님이라 더욱 신뢰가 가더라고요! 구매
꽤꽤기 2016-01-27 공감 (1) 댓글 (0)
Thanks to

공감

씨디때문에 샀는데 전자책은 씨디가 없네요..씨디내용 읽어주는줄..아놔..내돈..내돈.. 구매
youou 2020-11-24 공감 (1) 댓글 (0)
Thanks to

공감
더보기
마이리뷰
구매자 (0)
전체 (3)
리뷰쓰기
공감순

[서평] <처음 만나는 마음챙김 명상> 생각이란 물에 글씨는 쓰는 것이다.

마음챙김 명상이라는 말이 맘에 든다. 전문적이지 않아서 이질감이 없다.
MBSR(마음챙김 명상에 근거한 스트레스 완화 프로그램)을 개발한 존 카밧진이 한국 스님으로부터 영감을 얻었다는 점이 특이하면서 왠지 어깨가 으쓱해진다.
미국의 분자생물학 교수가 마음챙김 명상을 설립한다는 건 대단한 인연이 아니고서야 불가능하지 않을까?
이미 국내에 여러 권의 마음챙김 명상 책이 나와 있지만 '초보자를 위한 마음챙김 명상'이 출간된 것은 나로서 너무 반가운 일이다.

마음챙김은 참 심플하다. 생각, 행동, 현상에 대한 알아차림(자각)을 통해 스트레스를 완화하는 것인데 이 알아차림은 바라보기(왓칭, 정신세계사)와 함께 일반인이 쉽게 할 수 있는 명상인 것 같다. 이 책의 구성은 시작-지속-심화-원숙-실행으로 되어 있어서 초보자들이 마음챙김 명상에 대한 점진적으로 이해를 돕는다는 것이 가장 큰 장점이다. 특히 책의 부록인 CD롬에는 존 카밧진의 수제자이자 이 책의 번역을 하신 안희영씨가 손수 녹음을 하셔서 일반 독자로 하여금 '실행'을 바로 경험할 수 있게 했다. 그래서 거듭 말하지만 초보자에게 참 친절한 책인 것 같다.
표지도 우리 마음의 정화해줄 것 같이 편안하고 정갈한 느낌이다.
나는 책을 중간정도 읽다가 호기심이 일어 CD를 들어봤는데 한결 빨리 이 책을 이해하게 되는 것 같아 좋았다. 물론 책과 CD를 같이 보고 들어 완전한 이해와 실행이 수반되어야 한다. 존 카밧진은 명상이 습관화가 되려면 좋던 싫던 몇개월은 매일 같은 시간에 짧게라도 명상을 실행하길 권한다. 마음챙김 명상이 아무리 쉽게 씌여져 있더라도 수행이기 때문에 차분하게 계속한다는 마음가짐이 중요한 것 같다.
명상은 어떤 기술을 습득하는 것도 아니고 지금 당장 필요한 것도 아니지만 일단 실행하면 나와 만날 수 있는 좋은 다리와 같고 나아가서 내 삶까지 바꿔 놓는다. 물론 그 삶의 변화는 행복하고 긍정적은 변화이다.
마지막으로 물 위에 글씨를 쓰는 것을 생각해 보자. 물 위에 쓴 것은 곧 없어진다.
바로 생각이 그러하다. 이것이 이 책에서 말하는 무상함이고 내가 가장 감명 깊게 읽은 부분이다.
내가 생각에서 자유로울 수 있다는 것, 판단없는 정확한 알아차림은 나를 행복하게 한다.

- 접기
책벌레 2012-12-06 공감(2) 댓글(0)
Thanks to

공감

처음 만나는 마음챙김 명상

위빠사나를 하면서 종종 mbsr(마음챙김)하고는 어떤 다른 점이 있을까 궁금했었다.
이 책이 너무 괜찮은 것은, 명상유도 cd가 있다는 건데,
생각보다 안희영 교수의 목소리를 편하게 들을 수 있었다.
초심자라면 쉽게 절망에 빠져들 수 있는 부분에 대해서도
충분히 설명해주면서 이끌어나가 과연 제목과 같이 처음 명상을 배우려는 사람에게
딱 알맞은 책이라는 생각이 거듭 든다.
협회를 통한 여러 mbsr의 워크샵들이 있지만,
부담스러운 사람이나 학생, 명상이 무엇인지 경험해보고 싶은사람은
이 책을 통해서 먼저 만나보는게 어떨까.
많은 명상이 있고, 여러 명상을 해왔지만, 부처님이 하셨다는 이 명상...

마음챙김 명상=위빠사나=mbsr 만큼이나 비전있는 명상도 없다고 생각한다.
앞으로 이 명상이 더 대중적이고 중요하게 퍼져갈 것 같고, 그 길에 이 책이 한몫하길 바란다.

- haru
=====
multi219 2012-11-20 공감(2) 댓글(0)
Thanks to

공감

존 카밧진의 처음 만나는 마음챙김 명상 새창으로 보기
bulkwanger@naver.com 불광 출판사로부터 오디오 CD를 받을 수 있어서 좋았어요. 엘렌 랭어 박사의 마음챙김, 마음챙김 학습혁명이 마음챙김에 대한 개론서 같은 역할이라면 이 책은 마음챙김의 실습서로서 명상을 통한 마음챙김에 대한 설명을 하네요. 엘렌 랭어 박사의 마음챙김이 개론서라지만 조금 지루한 면이 있었는데, 존 카밧진 박사의 이 책은 마음챙김 명상 입문서로서 지루함 없이 이해하기 쉽게 설명되어 있어서 좋았어요. Head Space (https://www.headspace.com)를 통해 유도 명상을 한지 한 달 정도 되었지만 불편한 마음이 그대로라 돈 낭비인가 했다가, 이 책을 읽고 용기를 얻었어요.

- 접기
스티브 2018-10-09 공감(1) 댓글(0)

==
See all formats and editions
Kindle
$14.24
Read with Our Free App

Audible Logo Audiobook

1 Credit
Great on Kindle
Great Experience. Great Value.
Enjoy a great reading experience when you buy the Kindle edition of this book. Learn more about Great on Kindle, available in select categories.
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 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
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.

NOTE:This ebook does not contain the spoken-word audio component included in the original printed edition.
Read less
Print length
188 pages
Language
English
Next page

New children's books bundles!
Book bundles for children's growth and development. Shop now
Products related to this item
Sponsored Page 1 of 35Page 1 of 35
Previous page of related Sponsored Products
Absolute Truth
Absolute Truth
Joab Russo
27
Kindle Edition
$2.34
The Effective CEO: How to hone your focus, prioritize your time and take control of your CEO role
The Effective CEO: How to hone your focus, prioritize your tim...
Byron Morrison
49
Kindle Edition
$11.99
Love Yourself First!: Boost your self-esteem in 30 Days (Change your habits, change your life Book 4)
Love Yourself First!: Boost your self-esteem in 30 Days (Chang...
Marc Reklau
1,127
Kindle Edition
$5.16
The Meditation Workbook: 160+ Meditation Techniques to Reduce Stress and Expand Your Mind
The Meditation Workbook: 160+ Meditation Techniques to Reduce ...
Aventuras De Viaje
33
Kindle Edition
$11.99
365 Mantras for today: Find your inner peace, light up the world around you with the power of positive thoughts (365 Days Of Inspiration and Blessings)
365 Mantras for today: Find your inner peace, light up the wor...
Human Angels
54
Kindle Edition
$11.99
Next page of related Sponsored Products
Product description
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

"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

"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"

--This text refers to an out of print or unavailable edition of this title.
From the Publisher
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 <iwherever you="" go,="" there="" are:mindfulness="" meditation="" in="" everyday="" life<="" i="" and="" <ifull-catastrophe="" living:="" using="" the="" wisdom="" ofyour="" body="" mind="" to="" face="" stress,="" pain="" illness<="" i. --This text refers to the paperback edition.
About the Author
Featured in Bill Moyer's PBS Special Healing and the Mind, Jon Kabat-Zinn, PhD. is executive director at the Center for Mindfulness in Medicine, Health Care and Society at the University of Massachusetts Medical Center. He is the founder and former director of the UMMC Stress Reduction Clinic and an associate professor of medicine in the division of preventive and behavioral medicine. Using mindfulness meditation, Kabat-Zinn works to help people reduce stress and deal with chronic pain, and a variety of illnesses, particularly breast cancer. He was a trainer for the 1984 U.S. Men's Olympic Rowing Team and is especially interested in reducing the stress-related problems in the inner city and in prison populations. Kabat-Zinn's books include: Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain and Illness (1991); Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life (1994) and Everyday Blessings: The Inner Work of Mindful Parenting (1997), which was co-authored with his wife, Myla. --This text refers to an out of print or unavailable edition of this title.
From the Back Cover
What if you could profoundly change your life just by becoming more mindful of your breathing? According to Jon Kabat-Zinn, you can. What if paying attention on purpose (and nonjudgmentally) could improve your health? Again, according to Dr. Kabat-Zinn-it can.

On Mindfulness for Beginners, this internationally known scientist, bestselling author, and teacher who brought mindfulness meditation into the mainstream of medicine and society gives you immediate access to a practice that can potentially add years to your life, and will certainly enhance the quality of your moments and your years.

Join Dr. Kabat-Zinn to:

Explore five guided meditations that lead you breath-by-breath into the essence of Mindfulness-Based Stress Reduction (MBSR), a program offered in medical clinics and hospitals around the world
. Cultivate the Seven Key Attitudinal Factors of MBSR-qualities of heart and mind that lay the foundation for mindfulness practice and for seeing and accepting things as they are as a first step to working wisely and compassionately with stress, pain, illness, and sorrow as well as life's joys and pleasures
. Free yourself from limiting perspectives, and become more intimate with your own boundless awareness

You're already in the perfect moment for inhabiting this liberating awareness, which is always available, teaches Jon Kabat-Zinn. With Mindfulness for Beginners, he invites you to cultivate mindfulness as if your life depended on it, which it surely does, and experience the magnitude and beauty of who you already are.

Course objectives:

Apply an understanding of the concept of mindfulness
. Utilize simple guided meditations led by Kabat-Zinn
. List the ethical and attitudinal foundations necessary to cultivating mindfulness
. Assess how we can choose where to focus our awareness
. Plan to use mindfulness to help us develop compassion and insight into our true nature

--This text refers to the audioCD edition.
Read less
Product details
ASIN ‏ : ‎ B007L659U2
Publisher ‏ : ‎ Sounds True; 1st edition (1 January 2012)
Language ‏ : ‎ English
File size ‏ : ‎ 388 KB
Text-to-Speech ‏ : ‎ Enabled
Screen Reader ‏ : ‎ Supported
Enhanced typesetting ‏ : ‎ Enabled
X-Ray ‏ : ‎ Enabled
Word Wise ‏ : ‎ Enabled
Print length ‏ : ‎ 188 pages
Best Sellers Rank: 173,209 in Kindle Store (See Top 100 in Kindle Store)
77 in Buddhist Rituals & Practice (Kindle Store)
126 in Meditation (Kindle Store)
189 in Buddhist Rituals & Practice (Books)
Customer Reviews: 4.4 out of 5 stars 1,676 ratings
About the author
Follow authors to get new release updates, plus improved recommendations.

Follow
Jon Kabat-Zinn
Jon Kabat-Zinn, PhD, is internationally known for his work as a scientist, writer, and meditation teacher engaged in bringing mindfulness into the mainstream of medicine and society. He is professor of medicine emeritus at the University of Massachusetts Medical School and author of numerous books, including Full Catastrophe Living, Arriving at Your Own Door, and Coming to Our Senses.

Customers who viewed this item also viewedPage 1 of 2Page 1 of 2
Previous page
Wherever You Go, There You Are: Mindfulness meditation for everyday life
Wherever You Go, There You Are: Mindfulness meditation for everyday life
Jon Kabat-Zinn
4.6 out of 5 stars 3,739
Kindle Edition
$16.99
Full Catastrophe Living, Revised Edition: How to cope with stress, pain and illness using mindfulness meditation
Full Catastrophe Living, Revised Edition: How to cope with stress, pain and illness using mindfulness meditation
Jon Kabat-Zinn
4.6 out of 5 stars 539
Kindle Edition
$19.99
Mindfulness in Plain English: 20th Anniversary Edition
Mindfulness in Plain English: 20th Anniversary Edition
Henepola Gunaratana
4.6 out of 5 stars 1,514
Kindle Edition
$9.99
Mindfulness: A practical guide to finding peace in a frantic world
Mindfulness: A practical guide to finding peace in a frantic world
Prof. Mark Williams
4.6 out of 5 stars 6,046
Kindle Edition with Audio/Video
$17.99
Practicing Mindfulness: 75 Essential Meditations to Reduce Stress, Improve Mental Health, and Find Peace in the Everyday
Practicing Mindfulness: 75 Essential Meditations to Reduce Stress, Improve Mental Health, and Find Peace in the Everyday
Matthew Sockolov
4.7 out of 5 stars 5,617
Kindle Edition
$11.99
Next page
Products related to this item
Sponsored Page 1 of 20Page 1 of 20
Previous page of related Sponsored Products
Absolute Truth
Absolute Truth
Joab Russo
27
Kindle Edition
$2.34
The Meditation Workbook: 160+ Meditation Techniques to Reduce Stress and Expand Your Mind
The Meditation Workbook: 160+ Meditation Techniques to Reduce ...
Aventuras De Viaje
33
Kindle Edition
$11.99
The Effective CEO: How to hone your focus, prioritize your time and take control of your CEO role
The Effective CEO: How to hone your focus, prioritize your tim...
Byron Morrison
49
Kindle Edition
$11.99
30 Days - Change your habits, Change your life: A couple of simple steps every day to create the life you want
30 Days - Change your habits, Change your life: A couple of si...
Marc Reklau
1,012
Kindle Edition
$5.99
Love Yourself First!: Boost your self-esteem in 30 Days (Change your habits, change your life Book 4)
Love Yourself First!: Boost your self-esteem in 30 Days (Chang...
Marc Reklau
1,127
Kindle Edition
$5.16
Next page of related Sponsored Products

How would you rate your experience shopping for books on Amazon today?

Very poor Neutral Great
Customer reviews
4.4 out of 5 stars
4.4 out of 5
1,676 global ratings
5 star
70%
4 star
15%
3 star
9%
2 star
3%
1 star
4%
How are ratings calculated?
Review this product
Share your thoughts with other customers
Write a customer review

Sponsored

Top reviews
Top reviews
Top reviews from Australia
Riky
5.0 out of 5 stars Great for wellbeing
Reviewed in Australia on 14 February 2019
Verified Purchase
Very easy to listen to to and understand he has a way of explaining things that everyone can relate to , I have listened to it twice now and come out feeling better and with more understanding about yourself
Helpful
Report abuse
David King
5.0 out of 5 stars ... as though meditation is to monotonous then this book happily dispels that
Reviewed in Australia on 30 January 2015
Verified Purchase
If you feel as though meditation is to monotonous then this book happily dispels that notion
Helpful
Report abuse
See all reviews
Top reviews from other countries
Lea
4.0 out of 5 stars Heavenly Bliss in first Session.
Reviewed in the United Kingdom on 31 December 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.
18 people found this helpful
Report abuse
J. Auckland
5.0 out of 5 stars An enlightening read! Love it!
Reviewed in the United Kingdom on 1 August 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!
14 people found this helpful
Report abuse
100Bears
5.0 out of 5 stars Excellent
Reviewed in the United Kingdom on 6 May 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 helpful
Report abuse
Pete
5.0 out of 5 stars Stop using props
Reviewed in the United Kingdom on 11 December 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 helpful
Report abuse
ThatIdealist
5.0 out of 5 stars Excellent introduction
Reviewed in the United Kingdom on 20 March 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.
One person found this helpful
Report abuse
See all reviews
Report an issue

Mindfulness for Beginners by Jon Kabat-Zinn | Goodreads

Mindfulness for Beginners
by Jon Kabat-Zinn
3.75 · Rating details · 7,476 ratings · 449 reviews
What if you could profoundly change your life just by becoming more mindful of your breathing? According to Jon Kabat-Zinn, you can. What if paying attention on purpose (and nonjudgmentally) could improve your health? Again, according to Dr. Kabat-Zinn--it can.

On Mindfulness for Beginners, this internationally known scientist, bestselling author, and teacher who brought mindfulness meditation into the mainstream of medicine and society gives you immediate access to a practice that can potentially add years to your life, and will certainly enhance the quality of your moments and your years.

Join Dr. Kabat-Zinn to:

Explore five guided meditations that lead you breath-by-breath into the essence of Mindfulness-Based Stress Reduction (MBSR), a program offered in medical clinics and hospitals around the world
- Cultivate the Seven Key Attitudinal Factors of MBSR--qualities of heart and mind that lay the foundation for mindfulness practice and for seeing and accepting things as they are as a first step to working wisely and compassionately with stress, pain, illness, and sorrow as well as life's joys and pleasures
- Free yourself from limiting perspectives, and become more intimate with your own boundless awareness

You're already in the perfect moment for inhabiting this liberating awareness, which is always available, teaches Jon Kabat-Zinn. With Mindfulness for Beginners, he invites you to cultivate mindfulness as if your life depended on it, which it surely does, and experience the magnitude and beauty of who you already are.

Course objectives:

Apply an understanding of the concept of mindfulness
- Utilize simple guided meditations led by Kabat-Zinn
- List the ethical and attitudinal foundations necessary to cultivating mindfulness
- Assess how we can choose where to focus our awareness
- Plan to use mindfulness to help us develop compassion and insight into our true nature (less)
GET A COPY
KoboOnline Stores ▾Book Links ▾
ebook, Unabridged edition, 170 pages
Published July 1st 2006 by Sounds True (first published 2006)
Original TitleMindfulness for Beginners
ISBN1591794641 (ISBN13: 9781591794646)
Edition LanguageEnglish
Other Editions (31)
Mindfulness for Beginners: Reclaiming the Present Moment--And Your Life
Mindfulness for Beginners: Reclaiming the Present Moment--And Your Life
Mindfulness for Beginners: Reclaiming the Present Moment--and Your Life
MINDFULNESS PARA PRINCIPIANTES
Mindfulness pentru începători
All Editions | Add a New Edition | Combine
...Less DetailEdit Details
Edit ebook review · Review ebook · Switch to ebookMY ACTIVITY
Shelves to-read edit
( 1355th )
Status
April 1, 2022 – Shelved as: to-read (Other ebook Edition)
April 1, 2022 – Shelved (Other ebook Edition)
FRIEND REVIEWS
Recommend This Book None of your friends have reviewed this book yet.
READER Q&A
Ask the Goodreads community a question about Mindfulness for Beginners
54355902. uy100 cr1,0,100,100
Ask anything about the book
Popular Answered Questions
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.
Like 2 Months Ago Add Your Answer

Santiago It seems you may be talking about 'Coming to our senses', its Spanish edition has a similar name to the Portuguese version you're naming.…more
flag
See 1 question about Mindfulness for Beginners…
LISTS WITH THIS BOOK
The 7 Habits of Highly Effective People by Stephen R. CoveyHow to Win Friends and Influence People by Dale CarnegieThe Secret by Rhonda ByrneThink and Grow Rich by Napoleon HillThe Reframe by Brian Maddox
Best Self Help Books
1,988 books — 2,234 voters
The Bell Jar by Sylvia PlathEleanor Oliphant Is Completely Fine by Gail HoneymanEducated by Tara WestoverThe Silent Patient by Alex MichaelidesHidden Valley Road by Robert Kolker
[ATY 2022] Psychology, Neuroscience, or the Mind
360 books — 85 voters

More lists with this book...
COMMUNITY REVIEWS
Showing 1-30
Average rating3.75 · Rating details · 7,476 ratings · 449 reviews

Search review text

English ‎(403)
More filters | Sort order
Sejin,
Sejin, start your review of Mindfulness for Beginners

Write a review
Kazi
Apr 28, 2013Kazi rated it it was amazing
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)
flag27 likes · Like · comment · see review
MrsJoseph *grouchy*
Nov 03, 2015MrsJoseph *grouchy* rated it it was amazing
Shelves: 2015-reading-challenges, audio, 2015, 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)
flag8 likes · Like · 2 comments · see review
Leslie
Aug 25, 2017Leslie 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)
flag7 likes · Like · see review
Kitty
May 18, 2018Kitty rated it it was amazing
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)
flag7 likes · Like · comment · see review
Andy
Jan 28, 2014Andy rated it did not like it
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)
flag6 likes · Like · comment · see review
May Ling
Mar 16, 2020May Ling rated it really liked it
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)
flag5 likes · Like · comment · see review
Taylor
Dec 18, 2017Taylor rated it it was ok · review of another edition
Maybe it’s me, but I felt this was too cult-y.
flag4 likes · Like · see review
Wendy
Jun 09, 2009Wendy rated it liked it
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)
flag3 likes · Like · comment · see review
John
Dec 23, 2016John rated it it was amazing
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)
flag3 likes · Like · comment · see review
Iona Stewart
Jun 25, 2019Iona 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)
flag2 likes · Like · 2 comments · see review
Dolly
May 20, 2019Dolly rated it really liked it
Recommends it for: people who want to learn more about mindfulness and meditation
Shelves: 2019, read-but-not-finished-reviewing, audiobook, nonfiction, 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. )

"" (p. )

"" (p. )

"" (p. ) (less)
flag2 likes · Like · comment · see review
Diego Arredondo
Jul 15, 2021Diego Arredondo rated it it was ok
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)
flag3 likes · Like · 1 comment · see review
David
Dec 23, 2015David 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)
flag2 likes · Like · comment · see review
Mack Hayden
Feb 14, 2019Mack Hayden rated it it was amazing
Shelves: religion, psych
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)
flag2 likes · Like · comment · see review
Ashley
Aug 11, 2008Ashley rated it it was ok
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)
flag2 likes · Like · comment · see review
Lisa Butterworth
Oct 21, 2017Lisa Butterworth rated it it was amazing
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)
flag2 likes · Like · comment · see review
Stéphanie
May 18, 2014Stéphanie rated it really liked it
Shelves: spiritual-stuff
No bullshit book on awareness.
flag2 likes · Like · 1 comment · see review
Polly Millet
Oct 08, 2014Polly Millet rated it it was amazing
Make sure to get an audio book. The whole second half is an hour long mindfulness session. Great book, and great start to mindfulness.
flag2 likes · Like · see review
Justin Tapp
Jun 18, 2015Justin Tapp rated it really liked it
Shelves: spiritual, psychology, 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)
flag1 like · Like · comment · see review
jess (bibliophilicjester)
Sep 28, 2019jess (bibliophilicjester) added it
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)
flag1 like · Like · comment · see review
Dhiraj Kumar
May 30, 2020Dhiraj Kumar rated it really liked it
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)
flag1 like · Like · comment · see review
Courtney
Sep 08, 2021Courtney 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.
flag1 like · Like · see review
Mehnaz
Dec 15, 2021Mehnaz rated it it was ok
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)
flag1 like · Like · 2 comments · see review
Summer
Mar 29, 2019Summer rated it it was ok
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)
flag1 like · Like · comment · see review
Anna
Jan 30, 2022Anna rated it really liked it
Shelves: audiobooks, act-mindfulness
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)
flag1 like · Like · comment · see review
Jeremy Greenfield
Jan 31, 2022Jeremy Greenfield added it
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.”
flag1 like · Like · comment · see review
Bety
Mar 28, 2017Bety rated it liked it · review of another edition
This is a fantastic intro to meditation. Would definitely recommend as a precursor to starting a meditation program like heads pace or calm.
flag1 like · Like · comment · see review
Ericka Clou
Nov 14, 2017Ericka Clou rated it liked it · review of another edition
Shelves: mindfulness, health, 2000-09, read-nonfiction, philosophy, social-science, psychology, 0-borrowed-nf, buddhism, diet
Just the basics. I like that it's short but there wasn't too much you can't find in all the other mindfulness books. (less)
flag1 like · Like · comment · see review

===

[eBook] 존 카밧진의 처음 만나는 마음챙김 명상
존 카밧진 (지은이),안희영 (옮긴이)불광출판사2013-08-12 원제 : Mindfulness for Beginners

존 카밧진의 처음 만나는 마음챙김 명상

전자책 미리 읽기
전자책정가
11,200원
판매가
11,200원
쿠폰할인가
10,080원
10% 할인쿠폰 받기
마일리지
560원(5%) + 멤버십(3~1%)
+ 5만원이상 구매시 2,000원
명상/선 주간 17위|Sales Point : 335
7.4 100자평(14)리뷰(3)
이 책 어때요?
종이책
14,400원 (+800원)
카드/간편결제 할인무이자 할부소득공제 510원
eBook 장바구니 담기
eBook 바로구매
선물하기
보관함 +
배송상품이 아닌 알라딘 뷰어에서 이용 가능한 디지털상품이며, 프린트가 불가합니다.
이용 안내
다운로드
iOS APP Android APP PC 크레마

기본정보
파일 형식 : ePub(16.17 MB)
TTS 여부 : 지원
종이책 페이지수 : 240쪽, 약 10.6만자, 약 2.8만 단어
가능 기기 : 크레마 그랑데, 크레마 사운드, 크레마 카르타, PC, 아이폰, 아이패드, 안드로이드 폰/탭, 크레마 샤인
ISBN : 9788974792701
주제 분류
신간알리미 신청
eBook > 종교/역학 > 명상/선
eBook > 인문학 > 심리학/정신분석학 > 교양 심리학
eBook > 자기계발 > 힐링 > 마음 다스리기
eBook > 종교/역학 > 불교 > 불교명상/수행
이벤트

천천히 도착한 5월의 인문&사회과학 소식! 적립금 추첨 50명

6월 특별 선물! 무선 충전 패드, 피너츠 보냉백(이벤트 도서 포함, 국내서.외서 5만원 이상)

오늘의 추천 eBook(일반) + 6월 쿠폰북 (매일 적립금, 10% 쿠폰)

오늘의 추천 eBook(장르) + 6월 쿠폰북 (매일 적립금, 10% 쿠폰)

6월의 알라딘 이벤트 캘린더!
책소개마음챙김의 개발자인 존 카밧진이 초보자들에게 마음챙김 명상이 무엇인지 설명할 목적으로 만든 책이다. 우리의 마음은 어떻게 작동하는지 그리고 어떻게 작동시켜야 하는지를 이 책은 초보자들의 눈높이에 맞춰 자세히 설명하고 있다. 저자 존 카밧진은 2011년 <왓킨스 리뷰(Watkins review)>에 의해 ‘세계적인 영적 스승 100인’에 선정되기도 했다. 그만큼 마음챙김이 세계적인 반향을 불러일으켰다는 얘기다.

* 이 책에서 사용하는 명상 유도 음성은 독자의 편의를 위하여 CD가 아닌 파일 형식으로 제공됩니다. 음원 파일은 불광미디어 홈페이지(www.bulkwang.co.kr)의 ‘영상&자료실’ 메뉴에서 다운로드 하실 수 있습니다.
목차
1부 시작
초심
숨
숨 쉬는 자는 누구인가?
세상에서 가장 어려운 일
이 순간을 돌보기
마음챙김은 자각이다
행위 양식과 존재 양식
마음챙김의 과학적 근거
마음챙김은 보편적이다
깨어있음
도구를 안정시키고 조정하기
자각 속에 머무는 것이 명상의 핵심이다
아름다운 규율
기본 설정값 조정
자각 : 치우친 생각의 균형을 맞추는 강력하고 유일한 힘
연습을 하면 주의력과 자각을 키울 수 있다
생각에 문제가 있는 것은 아니다
생각과 친해지기
마음에 대한 여러 가지 유용한 비유
자신의 생각을 개인적으로 받아들이지 않기
자기화
인칭대명사, 특히 ‘나’, ‘나를’, ‘내 것’에 대한 집착
자각은 무엇이든 담을 수 있는 커다란 그릇이다
중요한 것은 주의 대상이 아니라 주의 기울임 자체이다

2부 지속
마음챙김에 근거한 스트레스 완화
세계로 퍼져나간 MBSR
따뜻한 주의
모든 감각에 대한 마음챙김
고유수용감각과 내부감각
자각의 일체성
앎이란 곧 자각이다
삶 자체가 명상이 된다
당신은 이미 전체 속에 있다
바로 코 아래
마음챙김은 관념이 아니다
접촉으로 돌아오기
나는 누구인가? 자신의 ‘이야기’에 대한 의심
이야기를 넘어선 존재
당신은 한 번도 온전한 존재가 아닌 적이 없었다
다른 방식으로 주의 기울이기
알지 못함
준비된 마음
당신이 볼 수 있는 것

3부 심화
가야 할 곳도, 해야 할 일도 없다
존재에서 우러나오는 행위
적절한 행동
지금 일어나는 현상을 알아차리는 것으로 충분하다
판단하지 않음은 지성의 행위, 친절의 행위이다
다행히도 당신은 당신 자신만이 될 수 있다
앎의 체현
타인을 위해 기쁨을 느낀다는 것
재앙으로 가득 찬
고통에 대한 자각은 고통스러울까?
괴로움에서 벗어난다는 것은?
마음의 지옥
명상은 그 자체가 해방의 길
자신을 아는 마음의 아름다움
자신의 명상 돌보기
명상에도 에너지 절약이 필요하다
해치지 않는 태도
탐욕, 끊임없는 불만족
성냄, 탐욕의 이면
망상과 자기 충족적 예언의 함정
언제나 지금이 적절한 때이다
‘지금 이것’이야말로 교과과정
자신의 삶을 되찾기
마음챙김을 세상에 확장하기

4부 원숙
마음챙김 명상의 기본 태도
1. 비판단
2. 인내
3. 초심
4. 신뢰
5. 애쓰지 않음
6. 수용
7. 내려놓기

5부 수련
공식 명상 시작하기
먹기 마음챙김 명상
호흡 마음챙김 명상
전신 마음챙김 명상
소리, 생각, 감정 마음챙김 명상
순수 자각으로서의 마음챙김 명상

접기
책속에서
P. 37~38 종종 우리는 삶에 너무 쫓겨서 미래의 어느 순간에 더 좋은 삶을 살기 위해 지금의 순간들을 그냥 지나쳐버린다. 우리는 ‘해야 할 일’ 목록의 항목을 하나씩 지우며 산다. 하루 일과
가 끝난 뒤 잠자리에 곯아떨어진 다음날 아침, 다시 쳇바퀴 같은 생활을 반복하기 위해 서둘러 일어난다. 이러한 삶의 방식은 (우리가 그것을 도대... 더보기
P. 61~62 명상에서는 우리가 아무런 생각도 하지 않은 채 종종 제멋대로이며 정신을 어지럽히는 시끄러운 생각들과 가끔은 고양되고 창조적인 생각들을 단순히 억압하라고 하지 않는다. 만일 생각을 억누르려 한다면 당신은 엄청난 두통에 시달리게 될 뿐이다. 이러한 시도는 마치 바다에 파도가 치지 않게 하려는 시도처럼 현명하지 못한, 순전히 어리석은 ... 더보기
P. 68 만일 우리가 생각의 흐름에 빠져 여러 가지 생각에 사로잡혀있을 때, 특히 그 생각들과 자기를 동일시할 때, 다시 말해 “이것은 나야.” 혹은 “이것은 내가 아냐.”라고 자신에게 속삭
일 때, 우리는 ‘정말로’ 거기에 사로잡히게 된다. 왜냐하면 바로 여기가 자신이 처한 상황과 조건, 물건을 곧 ‘나’, ‘나의’, ‘내 것’ ... 더보기
저자 및 역자소개
존 카밧진 (Jon Kabat-Zinn) (지은이)
저자파일

신간알리미 신청
‘현대 마음챙김 명상의 대부’로 불리는 존 카밧진은 미국 매사추세츠대학교 의과대학 명예교수이자 세계적으로 유명한 마음챙김 스트레스 완화(MBSR) 프로그램(1979)의 창시자이다. 1971년 MIT에서 분자생물학으로 박사학위를 받았다. 생리학자 엘빈 카밧과 화가인 샐리 카밧 사이에서 세 자녀 중 맏이로 태어난 그는 역사학자 하워드 진과 로슬린 진의 딸 마일라 진과 결혼해 세 명의 자녀를 (지금은 손자손녀들을) 두었다. 40년 이상 마음챙김 수련과 지도, 연구에 매진해 왔으며 매년 세계 각지에서 마음챙김 수련회를 열고 있다. 그를 빼... 더보기
최근작 : <당신이 모르는 마음챙김 명상>,<[큰글씨책] 마음챙김으로 우울을 지나는 법>,<[큰글씨책] 카밧진 박사의 부모 마음공부> … 총 36종 (모두보기)
안희영 (옮긴이)
저자파일

신간알리미 신청
미국 컬럼비아대학교에서 MBSR 지도자 교육과정을 주제로 박사학위를 받았다. 현재 서울불교대학원대학교 심신치유교육학과 교수로 재직 중이며 2005년부터 마음챙김에 근거한 스트레스 완화 프로그램(MBSR)을 한국에 보급하고 있다. 미국 MBSR 본부인 마음챙김 센터(CFM)에서 2010년 한국인 최초로 인증을 취득하였고, 국내 유일의 CFM 공인 MBSR 지도자로서 한국MBSR연구소(http://cafe.daum.net/mbsrkorea)를 중심으로 스트레스, 명상, 리더십과 관련된 교육을 하고 있다. 기업용 프로그램인 미국 내면검색... 더보기
최근작 : <통합심신치유학 이론 편>,<통합심신치유학 실제 편> … 총 23종 (모두보기)
출판사 제공 책소개
우리는 몸이 아프면 병원에 가거나 약국을 찾는다. 하지만 마음이 아프다면 어디로 가야할까?

여러 가지 답이 있겠지만 현재 미국을 비롯한 서구에서 가장 인기를 끌고 있는 마음 치유 프로그램은 바로 마음챙김 명상(MBSR)이다.
1979년 이 책의 저자인 존 카밧진에 의해 처음 세상에 알려진 마음챙김 명상은 모든 병의 근원이라 일컬어지는 스트레스를 비롯해 불안, 우울증 등에 탁월한 효과가 입증되어 현재 미국에서만 약 300개 의료 기관 그리고 전 세계적으로 750여 개 의료 기관에서 도입해 활용하고 있는 프로그램이다. 뿐만 아니라 미국의 대기업(<포춘(Fortune)>지 선정 500대 기업 중 다수), 프로 스포츠 팀 등 역시 리더십, 쇄신, 창조성에 기여한다며 이 프로그램을 도입해 활용하고 있으며, 학습과 기억에 중요한 역할을 하는 해마 등의 뇌 부위를 두껍게 변화시킨다는 사실도 증명돼 최근에는 일부 미국의 고교와 대학에서 정식 커리큘럼으로 채택되어 청소년을 위한 교육에도 활용되고 있다. 또 마음챙김 명상이 전전두 피질의 특정 영역 활성화에 기여해 정서적 균형을 향상시켜주며 면역 체계의 긍정적 변화를 가져오는 것으로 드러나면서 영국의 유치원과 초등학교에서도 이미 지난해부터 시험 도입을 준비하고 있다.
미국의 시사주간지 〈타임(Time)〉은 지난 2003년 ‘명상’이란 제목의 커버스토리에서 “1천만 명의 미국인이 명상을 즐기고 있으며, 이것은 10년 사이에 두 배 이상 증가한 것”이라고 보도했다. 이런 추세는 2000년대 후반에도 계속돼 현재 미국의 명상 인구는 약 1500만 명으로 추정되고 있다. 이런 명상 유행에 가장 선도적인 역할을 하고 있는 것이 바로 마음챙김 명상이다.

생각을 바꾸기 보다는 있는 그대로 바라보기

저자도 책에서 밝히고 있지만 마음챙김 명상은 불교, 그것도 아시아 남방에서 주로 수행되어온 위빠사나에 그 뿌리를 두고 있다. 저자 역시 남방불교는 물론이고 한국의 선불교(저자는 숭산 스님의 제자이기도 하다)까지 두루 섭렵했다. 인류 역사상 명상을 가장 세련되게 발달시켜온 사람들은 불교 수행자들이니 어쩌면 당연한 것인지도 모른다. 하지만 마음챙김은 불교에서 말하는 깨달음을 목표로 하지 않는다는 점에서 온전히 불교적이라고 말할 수는 없다. 오히려 스트레스 완화, 불안·우울감 완화, 암 통증 조절, 혈액순환 개선 등 현대인이 일상이나 병상에서 받고 있는 고통을 조절하기 위한 프로그램이다.(각 증상에 대한 국내외 과학적 연구결과는 첨부 자료 기사 참조)

그렇다면 마음챙김 명상이 전통적인 심리 치료와 크게 다른 점은 무엇일까?
한마디로 말하면 기존의 프로그램들은 부정적인 생각이 증상과 질병의 원인이라고 보고 생각을 바꾸는 데 초점을 둔 것에 반해, 마음챙김 명상은 부정적 생각을 바꾸려고 하지 않고 그저 있는 그대로 바라보게 한다는 것이다.
저자가 마음챙김에 필요한 일곱 가지 요소로 들고 있는 ▲비판단(Non-Judging), ▲인내(Patient), ▲초심(Beginner's Mind), ▲신뢰(Trust), ▲애쓰지 않음(Non Striving), ▲수용(Acceptance), ▲내려놓기(Letting Go)는 마음챙김이 어떤 변화보다는 현재의 자각을 목표로 하고 있다는 것을 잘 보여준다.
결론적으로 마음챙김 명상은 ‘현재(Now)’ 그리고 ‘여기(Here)’에 대한 자각 혹은 알아차림이다. 자각(알아차림)은 과거와 미래에 대한 생각을 걷어내 버리고 ‘의도적으로 이 순간에 어떤 판단도 하지 않고 주의를 기울이는 것’이다.

지어낸 괴로움, 부가적 괴로움에서 벗어나기

저자도 책에서 주장하고 있지만 사실 우리가 당하는 괴로움의 상당 부분은 바로 지나간 과거 그리고 오지 않은 미래에 대한 걱정 때문이다. 우리가 스스로 지어낸 것이라는 얘기다. 복잡하게 만들지 않아도 충분히 끔찍한 우리의 외적 환경에 우리가 또다시 덧붙인 괴로움인 것이다.
우리가 경험하는 괴로움 가운데 가장 큰 부분을 차지하는 것이 이러한 부가적인 괴로움이다. 물리적, 정서적, 사회적, 실존적, 영적 괴로움 등 우리가 겪는 모든 괴로움은 인간으로서 우리가 처한 숙명적인 조건이며 따라서 도저히 피할 수 없다. 흔히들 하는 말이 있다. 바로 ‘고통은 피할 수 없지만 거기에 따라오는 괴로움은 우리의 선택 사항이다’라는 말이다. 이 말이 뜻하는 바는 우리가 겪는 고통에 대해 우리가 어떤 선택을 내리는가가 괴로움의 경험에 엄청난 차이를 가져온다는 사실이다.
마음챙김 명상은 이런 ‘지어낸 괴로움’, ‘부가적 괴로움’을 현재를 자각하는 방법을 통해 모두 걷어내려고 한다.

마음챙김의 구체적인 과정

그렇다면 이런 마음챙김의 구체적인 과정은 어떻게 될까?
마음챙김은 우선 하나의 대상에 집중한다. 책에서 나온 대로 건포도가 되어도 좋고 자신의 숨이 되어도 좋다.
만약에 이런 집중을 하다가 주의가 흔들린다는 것을 알아차리면 가능한 빨리 원래 주의의 대상으로 되돌아간다. 누구나 이런 흔들림을 경험한다. 중요한 것은 자신이 그랬다는 것을 알고 다시 원래의 주의로 돌아가는 것이다.
이런 집중에서 중요한 것은 어떤 것도 ‘의도’하지 않는 것이다. 자연스럽게 일어나는 생각, 기억, 환상, 신체감각, 정서, 욕망들을 포함하는 자극들의 변화 흐름을 판단하지 않은 채 관찰하는 수련을 계속 진행해나간다. 이러한 다양한 사건들에 대해 상대적 가치나 중요성으로 나누어 판단하지 말고 오직 일어나는 그대로 알아차리도록한다.
이런 식으로 훈련하다 보면 우리는 ‘현재’에 그리고 ‘여기’에 자연스레 집중된다는 것을 알 수 있다. 여기서 일차적으로 ‘지나간 과거’, ‘오지 않은 미래’에 대한 고민의 짐들이 사라진다. 그리고 이런 명상을 오랫동안 하다보면 ‘나’, ‘나를’, ‘내 것’이라는 집착이 점점 사라져감을 느낄 수 있다. 자기중심성, 자기화라는 습관에서 자동적으로 자각(알아차림)으로 이동하는 것이다. 이것은 결국 탐욕과 성냄(탐욕의 이면)에서 벗어나 자기 해방의 길에 들도록 해주며 궁극적으로 타인에 대한 연민과 자애감을 키워준다. 여기서 어디로, 어디까지 더 나아갈지는 온전히 얼마만큼, 어떻게 수행했느냐에 따라 달라진다. 스트레스, 우울증 등의 감소나 집중력 증가 등은 부수적인 (물론 중요한) 효과들이다.

우리 심리에 대한 종합 보고서이자 초보자를 위한 마음챙김 명상 매뉴얼

이 책은 마음챙김의 개발자인 존 카밧진이 초보자들에게 마음챙김 명상이 무엇인지 설명할 목적으로 만든 책이다. 이 책의 부록에 포함된 CD에는 실제 마음챙김 명상을 실천해 볼 수 있는 유도 명상문이 들어가 있다.
하지만 사실 이 책의 전반에 흐르는 내용은 우리가 사용하고 있는 ‘생각’ 그리고 ‘심리’에 대한 종합보고서라고도 할 수 있다. 우리의 마음은 어떻게 작동하는지 그리고 어떻게 작동시켜야 하는지를 이 책은 초보자들의 눈높이에 맞춰 자세히 설명하고 있다.

이 책의 저자 존 카밧진은 2011년 <왓킨스 리뷰(Watkins review)>에 의해 ‘세계적인 영적 스승 100인’에 선정되기도 했다. 그만큼 마음챙김이 세계적인 반향을 불러일으켰다는 얘기다.
국내에서도 영남대 심리학과 명예교수인 장현갑, 덕성여대 심리학과 교수인 김정호 등(차기 심리학회 학회장으로 내정)에 의해 주류 심리학 안으로 진입하고 있음은 물론 의료기관에서도 도입을 시도하고 있다.
게다가 마음챙김 명상은 일반인들이 따라 하기에도 전혀 어렵지 않다. 이 책에 부록으로 포함되어 있는 75분 분량의 유도 명상 CD에는 먹기, 호흡, 소리 등에 집중해 마음챙김 명상을 할 수 있는 내용이 포함되어 있다. 깊고 높은 곳이 아니라 내 발 밑, 코 밑에서 벌어지는 일들에 집중해 가다보면 어느새 몸이 이완되고 집중력이 향상되는 것을 느낄 수 있을 것이다.
접기
북플 bookple
이 책의 마니아가 남긴 글
친구가 남긴 글
내가 남긴 글
친구가 남긴 글이 아직 없습니다.
마니아 읽고 싶어요 (19) 읽고 있어요 (11) 읽었어요 (36)
이 책 어때요?
구매자
분포
0% 10대 0%
12.3% 20대 6.2%
20.0% 30대 13.8%
13.8% 40대 13.1%
5.4% 50대 9.2%
1.5% 60대 4.6%
여성 남성
평점
분포
7.4
44.4%
11.1%
27.8%
5.6%
11.1%
100자평

배송 문의나 욕설 및 인신공격성 글은 상품 페이지에서 노출 제외처리됩니다.
등록
카테고리
스포일러 포함 글 작성 유의사항
구매자 (9)
전체 (14)
공감순

피상적으로 다가오는 이 책의 내용보다는 오히려 「마음챙김 명상과 자기치유」가 입문용으로도 더 적합하다고 생각한다. 그러나 초심자에게 이 책에 포함되어 있는 명상CD는 참으로 유용하다. 구매
airmoo 2016-01-09 공감 (3) 댓글 (0)
Thanks to

공감

명상 초보로서는 좋은 책이다 CD를 따라하면 깊은 공감이된다. 나에겐 좋으므로 추천하고싶다 구매
으로 2012-12-03 공감 (1) 댓글 (0)
Thanks to

공감

명상을 추천해줘서 구입하긴 했는데, 실천이 중요 구매
쁘띠런치 2013-08-20 공감 (1) 댓글 (0)
Thanks to

공감

<구글의 아침은 자유가 시작된다>라는 인사관리 책에서 등장해서 구매하게 되었습니다. 저자가 유명한 교수님이라 더욱 신뢰가 가더라고요! 구매
꽤꽤기 2016-01-27 공감 (1) 댓글 (0)
Thanks to

공감

씨디때문에 샀는데 전자책은 씨디가 없네요..씨디내용 읽어주는줄..아놔..내돈..내돈.. 구매
youou 2020-11-24 공감 (1) 댓글 (0)
Thanks to

공감
더보기
마이리뷰
구매자 (0)
전체 (3)
리뷰쓰기
공감순

[서평] <처음 만나는 마음챙김 명상> 생각이란 물에 글씨는 쓰는 것이다. 새창으로 보기
마음챙김 명상이라는 말이 맘에 든다. 전문적이지 않아서 이질감이 없다.
MBSR(마음챙김 명상에 근거한 스트레스 완화 프로그램)을 개발한 존 카밧진이 한국 스님으로부터 영감을 얻었다는 점이 특이하면서 왠지 어깨가 으쓱해진다.
미국의 분자생물학 교수가 마음챙김 명상을 설립한다는 건 대단한 인연이 아니고서야 불가능하지 않을까?
이미 국내에 여러 권의 마음챙김 명상 책이 나와 있지만 '초보자를 위한 마음챙김 명상'이 출간된 것은 나로서 너무 반가운 일이다.

마음챙김은 참 심플하다. 생각, 행동, 현상에 대한 알아차림(자각)을 통해 스트레스를 완화하는 것인데 이 알아차림은 바라보기(왓칭, 정신세계사)와 함께 일반인이 쉽게 할 수 있는 명상인 것 같다. 이 책의 구성은 시작-지속-심화-원숙-실행으로 되어 있어서 초보자들이 마음챙김 명상에 대한 점진적으로 이해를 돕는다는 것이 가장 큰 장점이다. 특히 책의 부록인 CD롬에는 존 카밧진의 수제자이자 이 책의 번역을 하신 안희영씨가 손수 녹음을 하셔서 일반 독자로 하여금 '실행'을 바로 경험할 수 있게 했다. 그래서 거듭 말하지만 초보자에게 참 친절한 책인 것 같다.
표지도 우리 마음의 정화해줄 것 같이 편안하고 정갈한 느낌이다.
나는 책을 중간정도 읽다가 호기심이 일어 CD를 들어봤는데 한결 빨리 이 책을 이해하게 되는 것 같아 좋았다. 물론 책과 CD를 같이 보고 들어 완전한 이해와 실행이 수반되어야 한다. 존 카밧진은 명상이 습관화가 되려면 좋던 싫던 몇개월은 매일 같은 시간에 짧게라도 명상을 실행하길 권한다. 마음챙김 명상이 아무리 쉽게 씌여져 있더라도 수행이기 때문에 차분하게 계속한다는 마음가짐이 중요한 것 같다.
명상은 어떤 기술을 습득하는 것도 아니고 지금 당장 필요한 것도 아니지만 일단 실행하면 나와 만날 수 있는 좋은 다리와 같고 나아가서 내 삶까지 바꿔 놓는다. 물론 그 삶의 변화는 행복하고 긍정적은 변화이다.
마지막으로 물 위에 글씨를 쓰는 것을 생각해 보자. 물 위에 쓴 것은 곧 없어진다.
바로 생각이 그러하다. 이것이 이 책에서 말하는 무상함이고 내가 가장 감명 깊게 읽은 부분이다.
내가 생각에서 자유로울 수 있다는 것, 판단없는 정확한 알아차림은 나를 행복하게 한다.

- 접기
책벌레 2012-12-06 공감(2) 댓글(0)
Thanks to

공감

처음 만나는 마음챙김 명상 새창으로 보기
위빠사나를 하면서 종종 mbsr(마음챙김)하고는 어떤 다른 점이 있을까 궁금했었다.

이 책이 너무 괜찮은 것은, 명상유도 cd가 있다는 건데,

생각보다 안희영 교수의 목소리를 편하게 들을 수 있었다.

초심자라면 쉽게 절망에 빠져들 수 있는 부분에 대해서도

충분히 설명해주면서 이끌어나가 과연 제목과 같이 처음 명상을 배우려는 사람에게

딱 알맞은 책이라는 생각이 거듭 든다.

협회를 통한 여러 mbsr의 워크샵들이 있지만,

부담스러운 사람이나 학생, 명상이 무엇인지 경험해보고 싶은사람은

이 책을 통해서 먼저 만나보는게 어떨까.

많은 명상이 있고, 여러 명상을 해왔지만, 부처님이 하셨다는 이 명상...

마음챙김 명상=위빠사나=mbsr 만큼이나 비전있는 명상도 없다고 생각한다.

앞으로 이 명상이 더 대중적이고 중요하게 퍼져갈 것 같고, 그 길에 이 책이 한몫하길 바란다.

- haru

- 접기
multi219 2012-11-20 공감(2) 댓글(0)
Thanks to

공감

존 카밧진의 처음 만나는 마음챙김 명상 새창으로 보기
bulkwanger@naver.com 불광 출판사로부터 오디오 CD를 받을 수 있어서 좋았어요. 엘렌 랭어 박사의 마음챙김, 마음챙김 학습혁명이 마음챙김에 대한 개론서 같은 역할이라면 이 책은 마음챙김의 실습서로서 명상을 통한 마음챙김에 대한 설명을 하네요. 엘렌 랭어 박사의 마음챙김이 개론서라지만 조금 지루한 면이 있었는데, 존 카밧진 박사의 이 책은 마음챙김 명상 입문서로서 지루함 없이 이해하기 쉽게 설명되어 있어서 좋았어요. Head Space (https://www.headspace.com)를 통해 유도 명상을 한지 한 달 정도 되었지만 불편한 마음이 그대로라 돈 낭비인가 했다가, 이 책을 읽고 용기를 얻었어요.

- 접기
스티브 2018-10-09 공감(1) 댓글(0)
Thanks to

공감

2022/06/01

알라딘: 마음챙김 명상과 자기치유 -상 하 Full Catastrophe Living

Kabat Zinn Full Catastrophe Living (2013)(1990)

Original Title:

Uploaded by

Date uploaded

Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness

GET A COPY

EditMY ACTIVITY

COMMUNITY REVIEWS

Mindfulness for Beginners by Jon Kabat-Zinn | 처음 만나는 마음챙김 명상

Edit
MY ACTIVITY