In the midst of life’s ongoing pressures, a powerful, ten-second technique can change fear or worry into calm, strength, and centeredness. The basis of
Ten Zen Seconds lies in using a single deep breath as a container for a specific thought. Blending Eastern principles of breath awareness and mindfulness with Western principles of positive psychology, this guide presents meditative incantations that offer powerful antidotes to stress, procrastination, and anxiety.
The technique is simple to grasp, simple to use, simple to practice, and simple to master. It can be used anywhere, anytime, by anyone, and it provides profound benefits. You’ll find yourself able to do things that previously felt too painful or too difficult to attempt and discover how to quiet and center yourself before an important meeting or conversation. Ultimately, you’ll change your basic attitudes about life, becoming peaceful and upbeat instead of anxious or pessimistic.
Inhaltsverzeichnis
Contents
One. Introducing Ten Zen Seconds………………………………….
Two. Breathing and Thinking………………………………………..
Three. The Twelve Incantations……………………………………
Four. Incantation 1: I Am Completely Stopping………………..
Five. Incantation 2: I Expect Nothing……………………………….
Six. Incantation 3: I Am Doing My Work…………………………..
Seven. Incantation 4: I Trust My Resources…………………….
Eight. Incantation 5: I Feel Supported……………………………
Nine. Incantation 6: I Embrace This Moment…………………….
Ten. Incantation 7: I Am Free of the Past…………………………
Eleven. Incantation 8: I Make My Meaning……………………..
Twelve. Incantation 9: I Am Open to Joy……………………….
Thirteen. Incantation 10: I Am Equal to This Challenge…..
Fourteen. Incantation 11: I Am Taking Action………………
Fifteen. Incantation 12: I Return with Strength………………
Sixteen. Using the Twelve Incantations………………………..
Seventeen. Choosing Incantations……………………………..
Eighteen. Combining, Customizing, and
Creating Incantations…………………………………………….
Nineteen. Bookends………………………………………………..
Twenty. Ten Zen Seconds Centering Exercises……………..
Twenty-One. Introducing the Centering Sequence…………
Twenty-Two. Practicing the Centering Sequence………….
Twenty-Three. Customizing the Centering Sequence……
Twenty-Four. Centering in Public……………………………..
Twenty-Five. Centering and Healing…………………………..
Twenty-Six. Centering for Performance……………………….
Twenty-Seven. In the Vanguard……………………………….
Twenty-Eight. Your Centering Practice………………………
About the Author……………………………………………………….
Über den Autor
Eric Maisel has a doctorate in counseling psychology and has served as adjunct faculty at St. Mary’s College in Moraga, California, for ten years. He has lectured and conducted workshops for the American Psychological Association, the California Association of Marriage and Family Therapists, the Paris Writers Workshop, and many other venues. His books include
The Future of Mental Health: Deconstructing the Mental Disorder Paradigm, Rethinking Depression, The Van Gogh Blues, and many others.
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