Real Happiness : The Power of Meditation - A 28-Day Program

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  • Format: Paperback
  • Copyright: 12/29/2010
  • Publisher: Workman Pub Co
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Thousands of years prove it, and Western science backs it: Meditation sharpens focus. Meditation lowers blood pressure, relieves chronic pain, reduces stress. Meditation helps us experience greater calm. Meditation connects us to our inner-most feelings and challenges our habits of self-judgment. Meditation helps protect the brain against aging and improves our capacity for learning new things. Meditation opens the door to real and accessible happiness. There is no better person to show a beginner how to harness the power of meditation than Sharon Salzberg, one of the world's foremost meditation teachers and spiritual authors. Cofounder of the Insight Meditation Society, author of Lovingkindness, Faith, and other books, Ms. Salzberg distills 30 years of teaching meditation into a 28-day program that will change lives. It is not about Buddhism, it's not esoteric'it is closer to an exercise, like running or riding a bike. From the basics of posture, breathing, and the daily schedule to the finer points of calming the mind, distraction, dealing with specific problem areas (pain in the legs? falling asleep?) to the larger issues of compassion and awareness, Real Happiness is a complete guide. It explains how meditation works; why a daily meditation practice results in more resiliency, creativity, peace, clarity, and balance; and gives twelve meditation practices, including mindfulness meditation and walking meditation. An extensive selection of her students' FAQs cover the most frequent concerns of beginners who meditate''Is meditation selfish?' 'How do I know if I'm doing it right?' 'Can I use meditation to manage weight?'

Table of Contents

Introductionp. 1
What Is Meditation? (or, If You Can Breathe, You Can Meditate)p. 7
Attention, Attention, Attention
The Three Key Skills
What Meditation Isn't
Why Meditate? The Benefits and Science of Meditationp. 18
The Payoffs
What Neuroscience has shown about the Effects of Meditation
Kicking Open the Door
Concentration Breathing and the Art of Starting Overp. 35
Getting Ready, Place, Time, and Posture
Practice Preview
Meditation: Breathingp. 46
Meditation: Hearingp. 51
Meditation: Letting go of Thoughtsp. 54
Meditation: Mini-Meditations Throughout the Dayp. 56
FAQSp. 62
Reflections on Week One
Keep a Sitting Journal
The Chattering Mind
The Takeaway
Mindfulness and the Body Letting Go of Burdensp. 77
Practice Preview Meditation, Body Scanp. 84
Meditation: Walkingp. 86
Mediation: Body Sensationsp. 92
Meditation: Everyday Activitiesp. 95
Meditation: Drinking Teap. 96
FAQSp. 101
Reflections on Week Two
The Takeaway
Mindfulness and Emotions Dealing with Thoughts and Feelingsp. 106
The Five Obstagles
Practice Preview
Meditation: On Emotionsp. 116
Meditation: Calling up Difficult Emotionsp. 119
Gentle Notes on Mental Nothingp. 120
Meditation: On Positive Emotionsp. 123
Meditation: On Thinkingp. 125
FAQSp. 131
Reflections on Week Three
The Takeaway
Lovingkindness Cultivating Compassion and True Happinessp. 144
Practice Preview
Meditation: Lovingkindnessp. 153
Meditation: Lovingkindness for Times of Emotional or Physical Painp. 155
Meditation: Lovingkindness for Caregiversp. 159
Meditation: On Seeing the Good Withinp. 161
Meditation: Quieting the Inner Criticp. 163
Meditation: Lovingkindness While Walkingp. 164
Meditation: Circle of Lovingkindnessp. 165
FAQSp. 169
Reflections on Week Four
The Takeaway
10 Ways to Deepen your Practice
The Weeks Beyond: Keeping the Practice Going "Just Put Your Body There"p. 181
Start Over
Remember That Change Takes Time
Use Ordinary Moments
Your Life and Your Practice
Final Reflections
Resource Guidep. 200
Places to Learn Insight Meditation and Find Supplies
Table of Contents provided by Ingram. All Rights Reserved.

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