The Mindful Way Workbook: An 8-Week Program to Free Yourself from Depression and Emotional Distress

Product Information

Fantastic….[It] functions as a trusted friend, counselor, and guide."--from the Foreword by Jon Kabat-Zinn, PhD The “everydayness” of practice is hugely important as a way to keep mindfulness fresh, available, ready for you whenever you need it most—because you never know when that will be! Simply watch the thoughts come and go in the field of awareness, without feeling you have to follow them. Write your thoughts down on paper. This helps you see them in a way that is less emotional and overwhelming. The pause between having the thought and writing it down provides an opportunity to take a wider perspective. Remember that the practice won’t always feel nourishing—as much as you can, let the practice be as it is, letting go of your ideas of how it should be or of regarding it as part of a “project” of self-improvement.

Pleasure - give a sense of enjoyment, like calling a friend for a chat, taking a long, hot bath, or going for a leisurely walk Your actions will be most effective is you can respond as early as possible to signs that your mood is worsening. Aversion is the drive to avoid, escape, get rid of, numb out from, or destroy things we experience as unpleasant. It is the power behind the driven-doing that keeps us entangled in negative emotions such as depression, anxiety, anger, and stress.Week 6 Moving from seeing thoughts as true and real to seeing them as mental events that may not correspond to reality Learn to respond to unpleasant and difficult experiences by intentionally taking a breathing space rather than reacting automatically with aversion. That way mindfulness gets built into the very fabric of your daily routine. Then, just as with brushing your teeth, you don’t have to ponder whether to do it or not—you do it because that’s what you always do at that point in your routine. Physical discomfort provides opportunity to learn how to relate more skillfully to all kinds of unwanted experience -- including emotional discomfort. This skill frees you from getting trapped in depression, anxiety, and stress. Focus with kindness and compassion on the feelings that may be giving birth to the thoughts, asking yourself, "What feelings are here now?" How am I experiencing these feelings in the body?

Winner (Second Place)--American Journal of Nursing Book of the Year Award, Consumer Health Category By deliberately moving your attention toward and right into the region of intensity, you reverse aversion's automatic tendency to move away from and avoid unpleasant experiences. You also give yourself a chance to see pains in the body for what they are -- not things we have to get rid of or away from at all costs, but constantly chancing patterns of physical sensation that can be held in awareness and known. 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. Mark Williams, DPhil, is Emeritus Professor of Clinical Psychology at the University of Oxford, having been Wellcome Principal Research Fellow at Oxford from 2003 to 2012 and at Bangor University from 1991 to 2002. 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 is a Fellow of the British Psychological Society, the Academy of Medical Sciences and the British Academy. Now retired, he continues to live near Oxford, to teach mindfulness to teachers-in-training across the world, and to explore, with colleagues, how mindfulness might be used in evidence-based public policy. There is a kind of peace and contentment we can experience even in the presence of unpleasant feelings.

Save 20%:

Mindfulness means being able to bring direct, open-hearted awareness to what you are doing while you are doing it; being able to tune in to what's going on in your mind and body, and in the outside world, moment by moment.

John D. Teasdale, PhD, 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. When you become aware of physical discomfort, see if it's possible to intentionally bring your attention right into the part of the body where the experience is most intense. Once there, explore with gentle, interested attention the pattern of sensations.

urn:lcp:mindfulwayworkbo0000teas:epub:6c1a16d8-be9e-4c80-99e2-063694e1235c Foldoutcount 0 Grant_report Arcadia #4281 Identifier mindfulwayworkbo0000teas Identifier-ark ark:/13960/t4tk0bn6r Invoice 2089 Isbn 9781462508143 I consider MBCT to be an effective means of preventing and treating depression and enhancing emotional well-being. This workbook gives practical advice for applying the principles of MBCT in your life. I recommend it highly."--Andrew Weil, MD, author of 8 Weeks to Optimum Health and Spontaneous Happiness Take care of yourself with kindness and compassion (vs focusing on goals regardless of the cost to you or others).

Well, then look no further. This book is a kind guide that will help you on your way. It will not give you all the information about mindfulness, more ideas to think about. It is more focused to help you develop a stable and sustainable mindfulness practice and equip you with effective tools to battle recurring depression or other troublesome emotional states. And it will also give you information what is mindfulness, why you have to do the things it asks you to do and provide you with broader context and reference for more 'theoretical' books. For anyone who experiences emotional problems that won't go away, the despair and demoralization, the sheer joylessness of depression, is never very far away. With my counsellor, I worked through the course over a 13 week period. We did it in individual, private sessions. I needed a couple of breaks to adequately do the homework and to process the emotions. However, the book provides tools and strategies that provided help from week 1 through the end of the course. Access-restricted-item true Addeddate 2021-07-05 05:01:04 Associated-names Williams, J. Mark G; Segal, Zindel V., 1956- Boxid IA40164620 Camera USB PTP Class Camera Collection_set printdisabled External-identifier Internationally respected meditation teacher Joseph Goldstein recommends that his students sit down to meditate every day— even if only for ten seconds. Experience suggests that, most often, those ten seconds will be enough to encourage you to sit longer.

Do you want to explore and learn how to implement mindfulness into your daily life? Moreover, do you happen to suffer from recurring depression, anxiety or low mood states? Would you like to learn to cope most skillfully with life's stress, turmoils and situations? Would you like to alter in a positive and more compassionate way your relationship to yourself, your experience and people around? Deliberately turning to face, investigate, and recognize unpleasant feelings -- and your reactions to them -- is a powerful affirmation that you do not have to get rid of them. Instead they can be held in awareness, seen for what they are, and met with conscious response rather than automatic reaction. When you hear a phone ring, a bird sing, a train pass, laugh, a door - use any sound as the bell of mindfulness. Really listen and be present and awake. Holding something gently in awareness is an affirmation that we can face it, name it, and work with it.