Unlike other mindfulness resources for moms and moms-to-be, this compassionate book is grounded in mindfulness-based cognitive therapy, a proven program. The authors are leading experts on the emotional challenges of pregnancy and early parenting–and how to overcome them. Guided meditations and gentle yoga practices help you build crucial skills to prevent depression, ease anxiety, and minimize stress during this unique and important phase of your life. Clear suggestions for how to follow the program day by day are accompanied by moving reflections from a ‘circle of mothers’ working through the same steps. In a convenient large-size format, the book features journaling exercises and other practical tools (you can download and print additional copies as needed). The companion website also includes audio downloads narrated by renowned meditation teacher Sharon Salzberg, plus video clips of prenatal yoga practices.
Зміст
Foreword, Samantha Meltzer-Brody
Our Journey Together
Getting Started
Class 1: Mindfulness Begins with the Everyday
Class 2: Body, Mind, and Breath
Class 3: Rhythms of Motherhood
Class 4: Opening to Difficulty and Uncertainty
Class 5: Thoughts Are Not Facts
Class 6: How Can I Best Take Care of Myself?
Class 7: Expanding Your Circle of Care
Class 8: Looking to the Future
Resources
Audio and Video Tracks
Audio Downloads
1. Introduction to Daily Activities
2. Drinking Tea Meditation
3. Eating Meditation
4. Washing Dishes Meditation
5. The Body Scan
6. Introduction to Sitting
7. 10-Minute Breathing Meditation
8. 25-Minute Sitting Meditation
9. Walking Meditation
10. 3-Minute Breathing Space
11. Being with Baby
12. Difficult Emotions
13. Positive Emotions
14. Lovingkindness Meditation Introduction
15. 20-Minute Lovingkindness Meditation Sitting Practice
16. 10-Minute Lovingkindness Walking Practice
17. Feeding Baby
Video Downloads
1. Yoga Introduction
2. 10-Minute Yoga Practice
3. 25-Minute Yoga Practice
Про автора
Sona Dimidjian, Ph D, a clinical psychologist, is Professor in the Department of Psychology and Neuroscience at the University of Colorado Boulder. She is a widely recognized expert on women’s mental health; the clinical application of contemplative practices, such as mindfulness meditation; and cognitive and behavioral approaches. She has developed successful prevention and treatment programs to promote well-being among women, including during pregnancy and early parenting. Dr. Dimidjian is a recipient of multiple awards and the author of widely cited scholarly papers. She is coauthor of the self-help resource
Expecting Mindfully as well as
Behavioral Activation for Depression and
Behavioral Activation with Adolescents (for mental health professionals).
Sherryl H. Goodman, Ph D, a clinical psychologist, is Samuel Candler Dobbs Professor of Psychology at Emory University. Her research is grounded in the field of developmental psychopathology. She is a leading expert on the mechanisms by which mothers with depression may transmit mental health problems to their children, understanding risk and protective factors, and preventing or treating depression that occurs in pregnancy and postpartum. Dr. Goodman is a recipient of multiple awards, the author of widely cited scholarly papers, and a past editor of the
Journal of Abnormal Psychology. Her books include the self-help resource
Expecting Mindfully.
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