A COURSE IN MINDFULNESS: The Heart of Mindful Living

A Comprehensive Guidebook and Textbook for Professionals

(A Course in Mindfulness is also Available as a Workshop or Class

for Groups, Staff, Organizations, CE Credit)

WHO IS THIS BOOK FOR? Written by psychotherapist Donald Altman, M.A., LPC, A COURSE IN MINDFULNESS is designed for healthcare and education professionals. Filled with useful references (over 140) to relevant books and research studies, as well as hyperlinks to complete mindfulness bibliographies and resources, the course is for anyone who wants to deepen their practice and learn more.

HOW WILL IT HELP ME IF I AM ALREADY USING DBT, MBCT, ACT, OR ANOTHER MINDFULNESS-BASED THERAPY IN MY PROFESSIONAL WORK? This course will provide you with invaluable examples, case studies, and research showing the efficacy of mindfulness. The comprehensive guidebook will be especially useful for those who are using mindfulness clinically. Deepening your conceptual understanding and gaining direct, experiential knowledge of mindfulness will increase your confidence, competence and effectiveness. You will learn traditional concepts, as well as secular, modern approaches to mindfulness.

WHAT'S IN THE COURSE? HOW DOES IT WORK? A COURSE IN MINDFULNESS is a Self-Study Course with questions and exercises throughout. You can GO AT YOUR OWN PACE. The Course consists of a HYPERLINKED PDF Book (you can print it out if you want). With HYPERLINKS, you can directly access (or Download) the 2+ hours of AUDIO Training and Mindfulness Meditations from within the book. You can also CLICK on Hyperlinked Chapters, as well as Hyperlinked References, and go right to the Chapter or Reference.

TABLE OF CONTENTS:

1.          What Is Mindfulness? Why Mindfulness?

  • Expanding and exploring the mindfulness vocabulary.
  • Two traditional ancient words that describe the essence of mindfulness.
  • A historical overview of mindfulness and its modern use in therapy.
  • Mindfulness acts as an antidote to stress and rewires the brain. (Healing Breath Introduction AUDIO Track)

2.          Basic Mindfulness

  • Core Elements of Mindfulness: I-CAN, or Intentionally Centering Attention Now; non-judging awareness.
  • Introduction to the four core mindfulness skills that help establish basic mindfulness:
    • 1) mindful breathing, 2) the body scan, 3) meditation, and 4) mindful movement.
  • The four benefits to practicing mindfulness.
  • Introduction to breath and a mindful breathing practice. (Breath for Healing and Relaxation AUDIO Track)

3.          Mindfulness of the Body

  • Investigating the four traditional ways of experiencing mindfulness.
  • Mindful laughter’s body benefit. (Guided Body Relaxation and Healing Meditation AUDIO Track)
  • How mindfulness meditation alters and enhances brain functions.
  • Mindfulness-based stress reduction. (Body Scan, aka Universal Smile Meditation AUDIO Track)
  • How mindfulness meditation short-circuits the programming of toxic patterns

4.          Mindfulness of the Mind

  • Using breath awareness to calm the mind (and for ADHD). (Calming Word Meditation AUDIO Track)
  • Introduction to traditional Vipassana (insight meditation); using breath awareness for insight and innersight awareness. (Observing the Mind AUDIO Track)
  • Can mindfulness build happiness?
  • Quantum mindfulness and the quantum brain.
  • Insight Meditation and practice.

5.          Mindfulness of Relationships and Meaning

  • How mindfulness sheds light on our connectedness and reduces suffering.
  • Understanding how mirror neurons are a mindful key to empathy.
  • The seven terms to attaining mindful attunement.
  • Finding hope by sharing a coherent narrative with others.
  • Detoxifying stress is a relationship builder. (Stress Detox Meditation AUDIO Track)

6.          Integrating Mindfulness as a Daily Practice

  • How mindfulness integrates the brain's hemispheres.
  • The importance of a daily mindfulness practice.
  • Mindfulness is portable; mindful walking practice. (Full Body Presence and Acceptance AUDIO Track)
  • Using gratitude as a daily mindfulness intervention. (Pleasantness and Ordinary Goodness AUDIO Track)
  • Mindful sleep and adding more mindfulness to your day. (Guided Sleep Relaxation AUDIO Track)

7.          Obstacles To Mindfulness

  • The five traditional obstacles to mindfulness.
  • Transcending cravings and fantasy. (Wake Up from Fantasy Meditation AUDIO Track)
  • Transcending unbeneficial emotions.
  • Transcending low energy.
  • Transcending restlessness and worry.
  • Transcending doubt; inviting a more spacious mindful view

8.          Context Specific Mindfulness – At Work

  • Research on the negative effects of workplace stress.
  • Six benefits of a mindful workplace.
  • Intentionally implement mindful transition points at work.
  • Restoring attention and focus with nature. (Embrace Silence Meditation AUDIO Track)

9.          Context Specific Mindfulness – At Home

  • Facing the polarities of simplicity and instant gratification.
  • Create a sacred space in the home.
  • Discover solitude and make space for silence.
  • Intentionally implement mindful transition points at home.
  • The five keys to wise and kind speech. (Prime Yourself for Trust and Safety Meditation AUDIO Track)
  • Embracing change and inviting loving-kindness. (Loving-Kindness for Yourself & Others AUDIO Tracks)

10.          Putting It Together

  • Mindfulness for finding simplicity.
  • Mindfulness as a tool for self-control, self-regulation, and compassion.
  • Seven tips for a successful mindfulness practice.
  • Cultivating compassion. (Joy and Lightness Meditation AUDIO Track)
  • A Mindful Exploration of Time Spent.

Appendix: For Further Reading & Online Resources

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