A Practical Guide to Mindfulness-Based Compassionate Living: Living with Heart

Description: Contents (Practices and exercises are marked with ¿) Foreword by Mark Williams Acknowledgements A warm welcome The gift of mindfulness The mindfulness wave Heartfulness How MBCL began Based in science Is MBCL for you? How to use this book 1. Wired to survive rather than thrive Session One: How we evolved ¿ The threat, drive and soothing systems The challenge of being human Compassion: not for the faint-hearted ¿ The Breathing Space with Kindness The human brain and its flaws Like Pandoräs box Insight: the good fairy Three emotion regulation systems The stress of threat and drive Rest and digest ¿ Contemplating the Three Systems in Your Life Getting out of balance Restoring the balance ¿ A Safe Place ¿ Kindness Meditation: Yourself Suiting your soothing system ¿ A Pleasure Walk ¿ Calendar: Soothing System Summary and Suggestions for Practice 2. Embracing inner demons Session Two: Threat and self-compassion Exploring inner landscapes ¿ Compassionately Dealing with Resistance Outer and inner threats Three components of self-compassion ¿ The Self-Compassion Mantra ¿ The Breathing Space with Compassion Tend and befriend Me-first, you-first or we-together Survival of the kindest Pathways to self-compassion ¿ A Hand on Your Heart When compassion itself seems to be the demon A gentle pace Wobbles on the way Using imagery ¿ A Compassionate Companion ¿ Kindness Meditation: A Benefactor ¿ Calendar: Threat System Summary and Suggestions for Practice 3. Treating habits kindly Session Three: Untangling desires and patterns Ulysses¿ courage ¿ Compassionately Dealing with Desire Urge-surfing Why we can¿t get no satisfaction Habits and patterns Three basic modes Love thy inner critic as thyself Self-conscious emotions Don¿t kill the messengers ¿ Compassionately Dealing with Inner Patterns Comfort zones without comfort Befriending inner patterns Taking a more scenic route ¿ Kindness Meditation: A Good Friend ¿ Calendar: Drive System Summary and Suggestions for Practice 4. Out of the mud into the light Session Four: Embodying compassion Flow directions of compassion Pretend play ¿ Doing as If ¿ Embodying Compassion The Lotus of Compassion Feeding an inner helper ¿ Kindness Meditation: A Neutral Person ¿ Kindness for The Body Mindful Movement ¿ Examples of Mindful Movement ¿ Walking with Kindness ¿ Calendar: Inner Critic Summary and Suggestions for Practice 5. Receiving and giving with every breath Session Five: Self and others ¿ Widening the circle `Dear Self¿ ¿ A Compassionate Letter Who are you? The problem with over-identifying `Selfing¿ on autopilot or by choice ¿ Kindness Meditation: A `Difficult¿ Person Notes on Kindness Meditation Challenges in Kindness Meditation A wordless alternative ¿ Compassionate Breathing: YourselfBuilding resilience ¿ Compassionate Breathing: Others ¿ The Breathing Space with Compassionate Breathing ¿ Calendar: Inner Helper Summary and Suggestions for Practice 6. Making friends for life Session Six: Growing happiness Kissing joy as it flies ¿ Revisiting the Good Three doors to happiness Four Friends for Life Giving peace a chance ¿ Forgiving Yourself ¿ Asking Forgiveness ¿ Forgiving Others Gratitude: The memory of the heart ¿ Gratitude ¿ The Silver Lining ¿ Your Values ¿ Kindness Meditation: All Beings ¿ Calendar: Receiving Compassion Summary and Suggestions for Practice Silent Session ¿ An Appreciative Body Scan ¿ The Horse Whisperer 7. Heartful mind, mindful heart Session Seven: Weaving wisdom and compassion into daily life ¿ A Day in Your Life Draining or sustaining Egosystem or ecosystem From formal to informal practice ¿ The Breathing Space for Wise Compassionate Action Action in deed Practical ethics ¿ Equanimity Meditation ¿ Sympathetic Joy Meditation Caring for the future ¿ A Compassionate Prevention Plan ¿ Calendar: Giving Compassion Summary and Suggestions for Practice 8. Healing life Session Eight: Living with heart A crack in everything Wounded healers ¿ The River of Life At home wherever you go Tending your inner garden Further support Spreading your wings Summary and Suggestions for Practice List of audio downloads List of worksheet downloads Further reading Notes About the authors

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