第一章
什么是冥想?
只要你会呼吸,你就会冥想 / 001
注意力,注意力,注意力! ..........................................002
冥想如何训练注意力:3 个关键技能 ...........................004
第二章
为什么冥想?
冥想的好处和科研 / 011
冥想的科研发现 ..............................................................017
踹开那扇门 ......................................................................025
第一周
专注
呼吸和重新开始的艺术 / 027
冥想前的练习准备 ..........................................................030
练习导览 ..........................................................................034
核心练习:觉察呼吸 ......................................................036
觉察声音 ..........................................................................042
觉察想法 ..........................................................................045
日常生活中的迷你冥想 ..................................................046
第一周反思 ......................................................................047
常见问题解答 ..................................................................052
生活中的专注练习 ..........................................................062
反思日志提示 ..................................................................063
要点总结 ..........................................................................064
第二周
正念和身体
放下担子 / 067
练习导览 ..........................................................................070
身体扫描 ..........................................................................073
正念行走 ..........................................................................075
觉察身体感觉 ..................................................................080
日常活动中的冥想 ..........................................................083
第二周反思 ......................................................................086
常见问题解答 ..................................................................088
生活中的觉察身体练习 ..................................................091
反思日志提示 ..................................................................092
要点总结 ..........................................................................093
第三周
正念和情绪
与想法和感受相处 / 094
五个障碍 ..........................................................................099
练习导览 ..........................................................................102
觉察情绪 ..........................................................................103
探索困难情绪 ..................................................................106
觉察积极情绪 ..................................................................110
觉察想法 ..........................................................................112
第三周反思 ......................................................................114
尽情无为吧 ......................................................................116
常见问题解答 ..................................................................117
生活中的正念和情绪练习 ..............................................123
反思日志提示 ..................................................................124
要点总结 ..........................................................................125
第四周
慈心
培育慈悲和真正的幸福 / 130
练习导览 ..........................................................................137
核心冥想:慈心练习 ......................................................138
身心受苦时刻的慈心练习 ..............................................140
照护者的慈心练习 ..........................................................144
觉察内在的优点 ..............................................................145
平息内在的批评 ..............................................................147
慈心行走 ..........................................................................148
慈心圈 ..............................................................................149
第四周反思 ......................................................................150
常见问题解答 ..................................................................153
生活中的慈心练习 ..........................................................158
反思日志提示 ..................................................................158
要点总结 ..........................................................................159
深化慈心修习的 10 个方法 ............................................161
四周之后
持之以恒的诀窍
“把身体放到那里”/ 164
常见问题解答 ..................................................................173
最后的反思 ......................................................................177