Mindfulness Pocketbook (2^nd Ed.) Little Exercises for a Calmer Life

Develop balance and harmony in all areas of life through mindfulness

The second edition of the Mindfulness Pocketbook: Little Exercises for a Calmer Life brings you exercises and practices to achieve greater balance and harmony in all areas of your life. You'll find new ideas for enjoying nature, being mindful at work, staying physically active, and encouraging creativity. With this book, you can discover how mindfulness opens you up to new ideas and fresh ways of doing things. You'll have a new approach to reducing stress and increasing your enjoyment.

This revised edition of the bestselling Mindfulness Pocketbook shares guidance on new paths to living more harmoniously.

• Be mindful in the outdoors, communing with nature
• Use mindful techniques to enhance creativity
• Practice mindful physical activity for a healthy body and mind
• Add mindfulness to your workday

The new section in this pocketbook edition encourages you to treat yourself to small pleasures, learn a new skill, and take time for relaxation and holidays. A calmer, more balanced life is closer than you think!

Introduction 1

1. Creating a Mindfulness Habit 6

2. Bringing Out Your Confidence 8

3. Developing Your Ability to ‘Read’ Others 10

4. Keeping on Top When the Pressure’s on 12

5. Managing a Panic Attack 14

6. Using Your Breath 16

7. Reading Poetry 18

8. Managing Interruptions 20

9. Being Spiritually Aware 22

10. Listening Instead of Just Hearing 24

11. Having a Beginner’s Mind 26

12. Slowing Down 28

13. Walking Meditations 30

14. Gaining a Sense of Perspective 32

15. Finding a Way to Forgive 34

16. Acknowledging and Being Aware 36

17. Engaging with Trees 38

18. Optimising Your Time 40

19. Falling Asleep 42

20. Parenting Small Children 44

21. Being Generous 46

22. Focusing Your Multi-tasking 48

23. Tuning in to Your Intuition 50

24. Indulging in Small Pleasures 52

25. Asserting Yourself and Saying ‘No’ 54

26. Bringing the Outside in 56

27. Accepting This is What It is 58

28. Overcoming Cravings 60

29. Letting Go of Worry and Anxiety 62

30. Laughing More 64

31. Making Balanced Decisions 66

32. Spending Time with Positive People 68

33. Holding Back from Overeating 70

34. Being Non-Judgemental 72

35. Doing Work that Matches Your Values 74

36. Connecting with Animals 76

37. Building Your Courage 78

38. Being Persuasive 80

39. Commuting; Taking it in Your Stride 82

40. Taking Control of Anger 84

41. Dealing with Rudeness 86

42. Following a Dream 88

43. Understanding Where Your Food Comes From 90

44. Walking Mindfully 92

45. Understanding that All Things Come and Go 94

46. Switching Off the Engine of Your Mind 96

47. Building up Your Willpower 98

48. Practising Compassion 100

49. Meeting Deadlines 102

50. Taking Photos 104

51. Having Patience in the Unfolding of Events 106

52. Managing Distractions 108

53. Being Thankful 110

54. Giving Compliments 112

55. Cooking and Connecting with Food 114

56. Managing Moments of Loneliness 116

57. Singing Your Heart Out 118

58. Performing Spontaneous Acts of Kindness 120

59. Focusing and Engaging Your Attention 122

60. Managing Change 124

61. Knowing When to Start Over 126

Conclusion 128

More Mindful Quotes and Sayings 129

About the Author 132

Also By Gill Hasson 133

Gill Hasson delivers teaching and training for educational organisations, voluntary and business organisations and the public sector. She has 20 years' experience teaching and writing on a range of personal development issues; confidence and self-esteem, communication skills, assertiveness and resilience.