August 01, 2016

keep calm and be mindful ... listen to one of these CDs

These recordings have been designed  for use in conjunction with 'The Happiness Trap'. However, they are useful in their own right, or in conjunction with any other book or course that is based on mindfulness skills. Track 1: is a simple 4-minute introduction to the concept of mindfulness.
Track 2:  Mindfulness of the Breath, is a 22-minute exercise, which teaches the fundamental skills of mindfulness. A bell rings halfway through, so you can do an 11-minute version if you’re very busy.
Track 3: Mindfulness of Emotions, is a 16-minute exercise designed to be used whenever you feel in the grip of strong feelings, such as anger, fear, guilt, anxiety, depression etc.
Track 4: ‘Leaves On A Stream’, is a 12-minute exercise to help you develop the skill of letting your thoughts come and go, without getting caught up in them.
Track 5: ‘The Observing Self’ is a 15 minute exercise that helps you connect with a 'place inside you' from which you can safely observe and make room for even the most painful thoughts and feelings.

This CD has been designed to add to, and develop further, the mindfulness skills learned in Volume 1.
The regular practice of mindfulness will reduce stress, enhance self-awareness, increase life satisfaction, and improve your ability to handle painful thoughts and feelings effectively.
There are 5 tracks on the CD, plus an 8-page booklet about mindfulness.
What's On The Volume 2 Cd?

Track 1: Introduction  - a 2 minute recap of mindfulness skills, and the purpose of developing them.
Track 2: Mindfulness of the body - 33 minutes. This is a challenging exercise, in which you slowly, deliberately, mindfully scan your body from head to toe, over a period of 33 minutes. A bell rings halfway through, so you can do a shorter version. This is excellent for people with chronic pain, chronic illness, insomnia, stress, anxiety etc.
Track 3: Mindfulness of sounds. This is a 12 minute exercise involving mindfulness of sounds in your environment; an excellent practice for grounding and centering yourself.
Track 4: Labelling thoughts and feelings. This is a 13 minute exercise where every thought and feeling that 'shows up' is observed with curiosity, simply labelled, and allowed to come and go of its own accord. The technique of labelling can be used to accentuate any other mindfulness skill.
Track 5: Open Awareness. This 13 minute exercise is arguably the hardest mindfulness skill to master. However, it pays huge dividends with ongoing practice.

also by Russ Harris

The reality slap : finding peace and fulfilment when life hurts by Harris, Russ
The “reality slap” is a rude awakening that creates a gap between what you have and what you want. It could be an unwanted divorce, the death of a loved one, or a serious medical diagnosis. It may be as simple as recurring feelings of failure or disappointment that life isn’t going according to plan. The bigger the gap, the harder it is to bridge it-but it is possible. The Reality Slap offers real-life stories and simple exercises to help readers stop depending on things outside of themselves for validation and well-being and instead work on finding peace and fulfilment within.

The happiness trap : how to stop struggling and start living
by Russ Harris
Every life is touched by disappointment and difficulty. Ironically, it is our fear of negative experiences that keeps us trapped in cycles of unhappiness. Based on the insights and techniques of a new form of psychotherapy called Acceptance and Commitment Therapy (ACT), Harris offers key principles and techniques for escaping the “happiness trap” to create a full, rich, and meaningful life.
Harris shows how mindfulness and acceptance can help us to overcome common emotional problems. He presents the six key techniques of ACT that have been proven effective in helping individuals to: handle painful feelings more effectively escape the grip of self-defeating habits, including addiction rise above fears, doubts, and insecurities create a richer and more meaningful life.

Mindfulness is easier than you think and has been shown to reduce stress ...


Mindfulness : an eight-week plan for finding peace in a frantic world
From one of the leading thinkers on Mindfulness-Based Cognitive Therapy, a pioneering set of simple practices to dissolve anxiety, stress, exhaustion, and unhappiness.In "Mindfulness," Oxford professor Mark Williams and award-winning journalist Dr. Danny Penman reveal the secrets to living a happier and less anxious, stressful and exhausting life. Based on the techniques of Mindfulness-Based Cognitive Therapy, the unique program developed by Williams and his colleagues, the book offers simple and straightforward forms of mindfulness meditation that can be done by anyone--and it can take just 10-20 minutes a day for the full benefits to be revealed.
 Opening the door of your heartDuring his wanderings and work over the last 30 years as a Buddhist monk, Ajahn Brahm has gathered many poignant, funny and profound stories. While traditional Buddhist philosophy is at the heart of this collection, these thoughtful stories are written like playful parables, which are used to launch into a deeper exploration of subjects such as mindfulness, suffering, forgiveness, hope, wisdom and unconditional love. Told with wit and good humour, they reveal moments of compassion in the lives of ordinary people and the timeless wisdom of the Buddha's teachings.
book review: I can't praise this book highly enough. Firstly, let me say I have no interest in pursuing Buddhism (or any other religion), and I am also not the type to be found in the "self-help" section. But this book is a thing of absolute beauty. On the two occasions I've read through it - firstly whilst going through a messy breakup in 2008, and again recently whilst confronted with a different flavour of awful - different stories have jumped out at me and helped me find peace. Reading it really is like having a calm, endlessly patient and understanding friend in the room, and I never say this, but I actually would recommend this to everyone. Yes, everyone!

Mindfulness for beginners
On Mindfulness for Beginners, this internationally known scientist, bestselling author, and teacher who brought mindfulness meditation into the mainstream of medicine and society gives you immediate access to a practice that can potentially add years to your life, and will certainly enhance the quality of your moments and your years.

Course objectives:
  • Apply an understanding of the concept of mindfulness
  • Utilize simple guided meditations led by Kabat-Zinn
  • List the ethical and attitudinal foundations necessary to cultivating mindfulness
  • Assess how we can choose where to focus our awareness
  • Plan to use mindfulness to help us develop compassion and insight into our true nature

 Perhaps no other person has done more to bring mindfulness meditation into the contemporary landscape of America than Jon Kabat-Zinn. Through a number of research studies, and through Kabat-Zinn's pioneering work at the University of Massachusetts Medical School where he is founder of its world-renowned Stress Reduction Clinic, mindfulness is finally being recognized as a highly effective tool for dealing with stress, chronic pain, and other illnesses.

These and other similar resources are available for loan to members of AANSW - if you would like to reserve them please email the Library on

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