Shamash Alidina 
Become More Mindful In A Day For Dummies [PDF ebook] 

Introduction 1
What You Can Do in a Day 1
Foolish Assumptions 2
Icons Used in This Book 2
Chapter 1: Discovering Mindfulness 3
Understanding the Meaning of Mindfulness 4
Looking at Mindfulness Meditation 5
Using Mindfulness to Help You 7
Allowing space to heal 7
Enjoying greater relaxation 8
Improving productivity 9
Exploring for personal discovery 10
Starting the Mindfulness Adventure 12
Beginning the voyage 12
Overcoming challenges 13
Exploring the journey of a lifetime 14
Chapter 2: Getting Into Formal Mindfulness Meditation
Practice 17
Preparing Your Body and Mind for Mindfulness Meditation
18
Savouring Eating Meditation 18
Relaxing with Mindful Breathing Meditation 20
Engaging in Mindful Movement 22
Trying Out the Body Scan Meditation 23
Practising the body scan 24
Appreciating the benefits of the body scan meditation
27
Overcoming body scan obstacles 29
Enjoying Sitting Meditation 30
Finding a posture that’s right for you 31
Sitting on a chair 31
Sitting on the floor 32
Practising sitting meditation 36
Practising mindfulness of breath 36
Overcoming sitting meditation obstacles 39
Generating Compassion: Metta Meditations 41
Practising loving-kindness meditation 41
Overcoming metta meditation obstacles 44
Chapter 3: Using Mindfulness for Yourself and Others
45
Using a Mini Meditation 46
Introducing the breathing space 46
Practising the breathing space 46
Using the breathing space between activities 50
Using Mindfulness to Look After Yourself 51
Exercising mindfully 51
Mindful running 52
Mindful swimming 52
Preparing for sleep with mindfulness 53
Using Mindfulness in Relationships 54
Starting with your relationship with yourself 54
Engaging in deep listening 56
Being aware of expectations 57
Looking into the mirror of relationships 58
Taking responsibility for your emotions 59
Meeting difficult people anew 60
Chapter 4: Where to Go from Here 63
A Quick Review of How Mindfulness Can Help You 63
Visiting dummies.com 64

Shamash Alidina is a professional mindfulness trainer, teacher and lecturer. He trained in mindfulness at the Centre For Mindfulness in Bangor and he has a Masters degree in Education, with a focus on brain and behaviour. Shamash is qualified?as a professional coach and he has a certificate in Counselling Skills. Shamash has over 10 years’ experience teaching mindfulness in schools and on university courses, and he currently runs mindfulness-based stress reduction (MBSR) and mindfulness-based cognitive therapy (MBCT) courses in London. He has spoken at several high-profile meditation lectures and workshops, including the ‘Science of Mindfulness’ and the ‘Science of Gratitude’ lecture series in London. Shamash is also the author of Mindfulness For Dummies.