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

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