John D. Teasdale & J. Mark G. Williams 
The Mindful Way Workbook [PDF ebook] 
An 8-Week Program to Free Yourself from Depression and Emotional Distress

Imagine an 8-week program that can help you overcome depression, anxiety, and stress–by simply learning new ways to respond to your own thoughts and feelings. That program is mindfulness-based cognitive therapy (MBCT), and it has been tested and proven effective in clinical trials throughout the world. Now you can get the benefits of MBCT any time, any place, by working through this carefully constructed book. The expert authors introduce specific mindfulness practices to try each week, plus reflection questions, tools for keeping track of progress, and helpful comments from others going through the program. Like a trusted map, this book guides you step by step along the path of change. Guided meditations are provided on the accompanying MP3 CD and are also available as audio downloads. Note: The MP3 CD can be played on CD players (only those marked ‘MP3-enabled’) as well as on most computers. See also the authors’ The Mindful Way through Depression, which demonstrates these proven strategies with in-depth stories and examples. Plus, mental health professionals, see also the authors’ bestselling therapy guide: Mindfulness-Based Cognitive Therapy for Depression, Second Edition. Winner (Second Place)–American Journal of Nursing Book of the Year Award, Consumer Health Category  

İçerik tablosu

Foreword, Jon Kabat-Zinn I. Foundations 1. Welcome 2. Depression, Unhappiness, and Emotional Distress: Why Do We Get Stuck? 3. Doing, Being, and Mindfulness 4. Getting Ready II. The Mindfulness-Based Cognitive Therapy (MBCT) Program 5. Week 1: Beyond Automatic Pilot 6. Week 2: Another Way of Knowing 7. Week 3: Coming Home to the Present–Gathering the Scattered Mind 8. Week 4: Recognizing Aversion 9. Week 5: Allowing Things to Be as They Already Are 10. Week 6: Seeing Thoughts as Thoughts 11. Week 7: Kindness in Action 12. Week 8: What Now? Resources List of Audio Files MP3 CD tracks (including running time and narrator): 1. Welcome (00:31; John Teasdale) 2. Raisin Exercise (09:53; Zindel Segal) 3. Body Scan (39:08; John Teasdale) 4. 10-Minute Sitting Meditation–Mindfulness of the Breath (09:54; Mark Williams) 5. Mindful Movement–Formal Practice (38:30; Zindel Segal) 6. Stretch and Breath Meditation (33:39; Mark Williams) 7. Mindful Walking (13:42; Mark Williams) 8. 3-Minute Breathing Space (05:02; John Teasdale) 9. 3-Minute Breathing Space–Extended Version (05:19; Zindel Segal) 10. 20-Minute Sitting Meditation (20:38; Zindel Segal) 11. Sitting Meditation (37:47; John Teasdale) 12. Working with Difficulty Meditation (25:47; Mark Williams) 13. Bells at 5 Minutes, 10 Minutes, 15 Minutes, 20 Minutes, and 30 Minutes (30:10) 14. Two Ways of Knowing (07:06; John Teasdale)  

Yazar hakkında

John D. Teasdale, Ph D, held a Special Scientific Appointment with the United Kingdom Medical Research Council’s Cognition and Brain Sciences Unit in Cambridge. He is a Fellow of the British Academy and the Academy of Medical Sciences. He collaborated with Mark Williams and Zindel Segal in developing mindfulness-based cognitive therapy (MBCT) to prevent relapse and recurrence in major depression; together, they coauthored Mindfulness-Based Cognitive Therapy for Depression, Second Edition (for mental health professionals), as well as the self-help guides The Mindful Way Workbook and (with Jon Kabat-Zinn) The Mindful Way through Depression. Since retiring, Dr. Teasdale has taught mindfulness and insight meditation internationally. He continues to explore and seek to understand the wider implications of mindfulness and meditation for enhancing our way of being. J. Mark G. Williams, DPhil, is Professor of Clinical Psychology Emeritus and Honorary Senior Research Fellow at the University of Oxford Department of Psychiatry, where he was Founding Director of the Oxford Mindfulness Centre. He collaborated with John Teasdale and Zindel Segal in developing mindfulness-based cognitive therapy (MBCT) to prevent relapse and recurrence in major depression; together, they coauthored Mindfulness-Based Cognitive Therapy for Depression, Second Edition (for mental health professionals), as well as the self-help guides The Mindful Way Workbook and (with Jon Kabat-Zinn) The Mindful Way through Depression. Dr. Williams is also coauthor of Mindfulness-Based Cognitive Therapy with People at Risk of Suicide (for mental health professionals). He continues to work with colleagues to research the role of mindfulness in the prevention of depression in adolescents, and to train new mindfulness teachers internationally. He is a Fellow of the Academy of Medical Sciences and the British Academy. Zindel V. Segal, Ph D, is Distinguished Professor of Psychology in Mood Disorders at the University of Toronto–Scarborough. He is Director of Clinical Training in the Clinical Psychological Science Program and is also Professor in the Department of Psychiatry. Dr. Segal has conducted influential research into the psychological processes that make certain people more vulnerable than others to developing depression and experiencing recurrent episodes. He actively advocates for the relevance of mindfulness-based clinical care in psychiatry and mental health. He collaborated with John Teasdale and Mark Williams in developing mindfulness-based cognitive therapy (MBCT) to prevent relapse and recurrence in major depression; together, they coauthored Mindfulness-Based Cognitive Therapy for Depression, Second Edition (for mental health professionals), as well as the self-help guides The Mindful Way Workbook and (with Jon Kabat-Zinn) The Mindful Way through Depression.