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25 Lessons in Mindfulness


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Table of Contents


I. Why be Mindful, and How?
Mindfulness and Science
Buddha, Mindfulness, Stress, and Relaxation
Building a Mindfulness Practice Using This Book

II. Cultivating Attention
Mindful Breathing
Distinguishing Thoughts From Awareness
Body Scan
Progressive Muscle Relaxation
Mindful Standing and Walking
Mindful Movements and Yoga
Mindful Eating
Mindful Listening to Sounds
Mindful Silence
Mindful Seeing
Mindful Interactions
Mindful Consumption
Abdominal Breathing
Three-Part Breath
Rhythmic Breathing
Alternate Nostril Breathing
Cleansing Breath

III. Cultivating Compassion
The RAIN Approach
Application of RAIN to Fear and Anger
Cultivating Positive States
Giving and Receiving (Tonglen)
Bring It All Together: A Mindful Day

Concluding Remarks
Additional Resources
About the Author

About the Author

Rezvan Ameli, PhD, is a senior clinical psychologist who has extensive research, clinical, and teaching experience. For the past 12 years, she has worked at the National Institute of Mental Health (NIMH), where she provides clinical training for diagnosing and measuring mood and anxiety disorders. In addition to being licensed as a psychologist, she is certified as a cognitive therapist by the Academy of Cognitive Therapy and has received training from the Beck Institute for Cognitive Therapy.

Prior to working at the NIMH, Dr. Ameli provided clinical and administrative services, as well as teaching and conducting research, at Yale-New Haven Hospital and Hartford Hospital. She has held academic positions at Yale University, the University of Connecticut, and Howard University. She has worked with diverse clinical populations and age groups and has developed several clinical programmes. She has also collaborated on more than 20 research projects and published about 30 journal articles.

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