Mindfulness-integrated CBT for well-being and personal growth : four steps to enhance inner calm, self-confidence and relationships

This is a clear, streamlined guide to using Mindfulness-integrated Cognitive Behavior Therapy (MiCBT) to improve well-being and manage a range of personal and interpersonal difficulties. * Integrates the core principles of Eastern mindfulness with the Western evidence-based principles of CBT * Provides simple and practical, step-by-step guidance to understanding and implementing the four stages of MiCBT with helpful FAQ sections, success stories from patients, and free access on the companion website to the author’s MP3 audio instructions for basic and advanced mindfulness meditation techniques * Written by the foremost expert in this area, with over 25 years’ experience in mindfulness meditation and training from around the world * Perfect for individuals working toward self-improvement on their own, as well as professionals assisting clients in individual or group therapy Content: Series page Title page Copyright page About the Author Foreword Acknowledgements Introduction How to use this book References Step 1: Personal Stage 1 Committing to Learn and Change Beliefs and Faith Intellectual Evaluation Direct Experience Writing a "Change Contract" The Four Stages of the MiCBT Program Accessing the Tools References 2 Week 1: Establishing Self-Care and Feeling Grounded Mindfulness of the Body Progressive Muscle Relaxation Frequently Asked Questions Proceeding with the Next Chapter Alternative Application References 3 Inheritance and Maintenance of UnhappinessThe Nature and Origin of Suffering Law of Impermanence: Trigger for Suffering Craving and Aversion: Reinforcing Factors for Suffering Unawareness: Maintaining Factor for Suffering The Sense of Self in Neuroscience Research Concluding Comments References 4 Integrating Western Science and Eastern Wisdom Mental Functions and their Relationship with Who We Are System in Disequilibrium The Role of Mindfulness Concluding Comments References 5 Week 2: Regulating Attention and Gaining Mastery Over Your Mind Definition and Purpose of MindfulnessPractice Set-Up Mindfulness of Breath This Week's Practice Frequently Asked Questions Proceeding With the Next Chapter References 6 Learning About Your Mind Wired to Think Three Internal Causes of Intrusive Thoughts Co-emergence in Dreams Applied Practice: The "Right" Effort Concluding Comments Proceeding with the Next Chapter References 7 Week 3: Understanding and Regulating Emotions Checking Your Readiness Mindfulness of Body Sensations Equanimity: The Power Within This Week's Practice Frequently Asked Questions Proceeding with the Next ChapterReferences 8 The Deeper Nature of Your Emotions The Basis of Emotional Experiences Integrating Impermanence through Body Scanning Preventing Craving and Aversion Body Sensations and Trauma Neuroplasticity Concluding Comments Proceeding with the Next Chapter References 9 Week 4: Applying Mindfulness Skills in Daily Life Checking Your Readiness Increasing Productivity Integrating Egolessness through Body Scanning Applied Practice Recording Your Emotions in Daily Life Measuring Progress with Equanimity This Week's Practice Frequently Asked QuestionsProceeding with the Next Chapter References Step 2: Exposure Stage 10 Week 5: Regulating Behavior to Overcome Avoidance Checking your readiness The Main Purpose of Advanced Scanning Symmetrical Scanning Externalizing Your Skills Stage 2 of MiCBT: Decreasing avoidance and freeing yourself to act Mindful Exposure This week's practice Frequently Asked Questions Proceeding with the Next Chapter References 11 Week 6: Improving Self-Confidence Checking your Readiness The Generalizing Effects of Avoidance The Generalizing Effects of Exposure

This is a clear, streamlined guide to using Mindfulness-integrated Cognitive Behavior Therapy (MiCBT) to improve well-being and manage a range of personal and interpersonal difficulties.

• Integrates the core principles of Eastern mindfulness with the Western evidence-based principles of CBT
• Provides simple and practical, step-by-step guidance to understanding and implementing the four stages of MiCBT with helpful FAQ sections, success stories from patients, and free access on the companion websiteto the author's MP3 audio instructions for basic and advanced mindfulness meditation techniques
• Written by the foremost expert in this area, with over 25 years' experience in mindfulness meditation and training from around the world
• Perfect for individuals working toward self-improvement on their own, as well as professionals assisting clients in individual or group therapy