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Mindfulness: A Practical Guide to Finding Peace in a Frantic World

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It is being fully aware of whatever is happening in the present moment without being trapped in the past or worrying about the future. Designed specifically to help ordinary people who are struggling to keep up with the demands of the modern world. As Mark Williams writes in the book, this will help you ‘understand where true happiness, peace and contentment can be found’ and teaches you ‘how to free yourself progressively from anxiety, stress, unhappiness and exhaustion’. What if you could recognise these moments before they seized control of your life? What if you could use them to set sail for a better future? What if all moments, big and small, could be harnessed this way? There are moments in life that decide your fate. They ripple into the future and dictate how you experience the world in the moments that follow; either positive and uplifting, dark and chaotic, or flat and dull. Mindfulness for Health reveals a series of simple practices that you can incorporate into your daily life to relieve chronic pain and the suffering and stress of illness. Clinical trials show that mindfulness meditation can be as effective as prescription painkillers and also enhances the body’s natural healing systems. Mindfulness can also reduce the anxiety, depression, irritability, exhaustion and insomnia that can arise from chronic pain and illness.

Others may find that they develop a much richer and practical understanding of mindfulness by committing themselves to a structured process of learning that supports them from the beginning of the course to the end – and beyond.

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It teaches you to observe how your thoughts, feelings and emotions rise and fall like waves on the sea. A typical mindfulness exercise "consists of focusing your full attention on your breath as it flows in and out of your body. Focusing on each breath in this way allows you to observe your thoughts as they arise in your mind and little by little let go of struggling with them. Zeidan, F., Martucci, K. T., Kraft, R. A., Gordon, N. S., McHaffie, J. G. and Coghill, R. C. (2011), ‘Brain mechanisms supporting the modulation of pain by mindfulness meditation’, Journal of Neuroscience, 31(14), pp. 5540–8. I shall keep returning again & again, because each time I listen I shall receive renewed energy, I shall hear something that perhaps didn't sink in the last time I listened.

The ‘Finding Peace in a Frantic World' Course (FW) has been developed to teach simple and powerful mindfulness practices to people aspiring to break the cycle of stress, unhappiness, anxiety and mental exhaustion. It promotes taking control of one’s well-being and happiness in a practical and proven way and re-discovering an authentic enjoyment of one’s life. One of the great ironies of mindful awareness is that it often seems to evaporate just when you need it the most. When you’re becoming increasingly burned out, you tend to forget just how useful it can be for dealing with the feelings of being overwhelmed by the world’s seemingly relentless demands. When you’re becoming angry, it’s difficult to remember why you should remain calm. And when you’re anxious or stressed, you feel far too rushed to squeeze in a twenty-minute meditation. When you’re under pressure, the last thing your mind wishes to be is mindful – tired, old thinking habits are infinitely more seductive.This programme works in a wide variety of contexts.For many organisations the Peace in a Frantic World course is the programme they choose to offer their staff, students or teams because it is a highly credible course whilst also being accessible in terms of the time commitment it requires of participants. The third step of the Breathing Space is like the broadening base of an hourglass. In this, you open your awareness. In this opening, you are opening to life as it is, preparing yourself for the next moments of your day. Here you are, gently but firmly, reaffirming a sense that you have a place in the world – your whole mind–body, just as it is, in all its peace, dignity and completeness.

The first step to regaining control over your life is learning to notice when your mind has begun to subvert itself and slip into unconsciousness. This is done by first training it to focus on one single thing at a time and then gradually learning how to move this ‘spotlight of attention’ around as you wish. If you have practised mindfulness in the past, particularly if you have read our previous book, Mindfulness: Finding Peace in a Frantic World, or taken a course based on it, you will have learnt to do this with a simple breathing meditation. The following meditation may therefore seem familiar but there are many subtle but crucial differences. These will deepen your experience and understanding. This is the kernel of what we want to share with you through our new book Deeper Mindfulness: it has, for us, become a treasure trove of new insights from the most ancient of Eastern traditions, as well as modern psychology and neuroscience. They have transformed our understanding of meditation and we hope that they will do the same for you, too. The Three-minute Breathing Space was created to deal with such situations. It’s a mini meditation that acts as a bridge between the longer, formal meditations detailed in our book Mindfulness and the demands of everyday life. This leads to the central guiding principle of mindfulness: you cannot fail. Realising that your mind has wandered away from the breath IS the meditation.

Your thoughts are a running commentary on the world; a ‘best guess’ of what’s truly happening. Often, your thoughts will reflect the powerful emotional currents swirling through your mind, body and breath. Sometimes they are true, sometimes they are a frantic work in progress, sometimes they are wrong.

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