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Mindfulness: A practical guide to finding peace in a frantic world [Paperback]

Prof Mark Williams (Author), Dr Danny Penman (Author)

4.4 out of 5 stars See all reviews (197 customer reviews)

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Book Description

Publication Date: 5 May 2011

THE LIFE-CHANGING BESTSELLER.

MINDFULNESS reveals a set of simple yet powerful practices that can be incorporated into daily life to help break the cycle of unhappiness, stress, anxiety and mental exhaustion and promote genuine joie de vivre. It's the kind of happiness that gets into your bones. It seeps into everything you do and helps you meet the worst that life can throw at you with new courage. The book is based on Mindfulness-Based Cognitive Therapy (MBCT). MBCT revolves around a straightforward form of mindfulness meditation which takes just a few minutes a day for the full benefits to be revealed. MBCT has been clinically proven to be at least as effective as drugs for depression and it is recommended by the UK's National Institute of Clinical Excellence - in other words, it works. More importantly it also works for people who are not depressed but who are struggling to keep up with the constant demands of the modern world. MINDFULNESS focuses on promoting joy and peace rather than banishing unhappiness. It's precisely focused to help ordinary people boost their happiness and confidence levels whilst also reducing anxiety, stress and irritability.

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THE LIFE-CHANGING BESTSELLER.

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Product details

Paperback: 288 pages
Publisher: Piatkus (5 May 2011)
Language: English
ISBN-10: 074995308X
ISBN-13: 978-0749953089
Product Dimensions: 19 x 26.5 x 2.4 cm

Average Customer Review: 4.4 out of 5 stars See all reviews (197 customer reviews)

Amazon Bestsellers Rank: 35 in Books (See Top 100 in Books)
- #1 in Books > Health, Family & Lifestyle > Psychology & Psychiatry
- #1 in Books > Mind, Body & Spirit > Thought & Practice > Meditation
- #2 in Books > Mind, Body & Spirit > Self Help

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Review

This is an inspiring programme for anyone who caring about his or her own health and sanity. (Jon Kabat-Zinn )

Peace can't be achieved in the outside world unless we have peace on the inside. Mark Williams and Danny Penman's book gives us this peace (Goldie Hawn )

Want a happier, more content life? I highly recommend the down-to-earth methods you'll find in MINDFULNESS (Daniel Goldman, Bestselling Author Of Emotional Intelligence )

If you want to free yourself from anxiety and stress, and feel truly at ease with yourself, then read this book. (Ruby Wax )

Book Description

A book and CD package. Mindfulness reveals the secrets of lifelong happiness and details a unique programme developed by Oxford University psychologist Professor Mark Williams with colleagues around the world.

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Inside This Book (Learn More)

Browse Sample Pages
Front Cover | Copyright | Table of Contents | Excerpt | Index

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4.4 out of 5 stars

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Most Helpful Customer Reviews

157 of 159 people found the following review helpful

5.0 out of 5 stars Simple and effective techniques to fight depression 30 July 2012

By Pete

Format:Paperback|Amazon Verified Purchase

I've suffered from depression most of my adult life and in that time have been fighting it on numerous fronts: Antidepressants, exercise, dietary changes, CBT and of course enough self help books to start a small shop on the subject. But all of these have only helped with some of the symptoms, none have really cured my depression and none have gone to the heart of it and shown me WHY I am depressed.

I had read in numerous places that meditation was considered beneficial and a particular branch of this, "mindfulness", even more so. But my first experiences with this subject were not good. Having bought the Dummies guide initially, it certainly had many "Aha!" moments but no structure and like most self help books soon went back on the shelf and out of memory. Then I tried a guided meditation CD which whilst considered one of the best in the field it was just too long - I can manage to stay awake for maybe 10 minutes at most when relaxing in this manner and I dare say anyone else on medication for depression would be the same. So that became a useful tool to help me sleep but nothing else.

This book was different. I'll be blunt, I nearly didn't buy it, having become jaded with the whole self-help philosophy but the good reviews and above all the ridiculously low price made this worth the risk. What this book does is give a formal structure - an 8 week course - to the whole idea of mindfulness, plus it gets you going with some very sensible length guided meditations on the CD. With most of these well under 10 minutes, the chances of nodding off are greatly diminished and the typical objections such as "I don't have time" are overcome. And let's be frank about this, if you're suffering from depression and feeling low, you CAN justify 10 minutes a day to try and fight it....

But talk about one huge red herring! Like many, I thought meditation was sitting cross-legged and staring into space. Whilst to an outsider this might appear to be what you are doing for some of this course (well apart from the cross-legged bit, you can sit or lie however you like) what's actually happening inside your head is remarkable. For more information on this you need to be careful to look up psychological mindfulness rather than the religious one, since there is virtually no reference to any religion in this course; this is not a course about Buddhism or any practice designed to enlighten you or take you to God.

What this is all about is giving you the tools to gently, carefully, see how your entire thought processes work. To use an analogy, imagine you have been living in a City all your life and this book takes you for a walk up a nearby hill, letting you look back on the scene and giving you a view you never had before. And it's as easy as going for a walk - just practice the mindfulness exercises in the book and on the CD - then things click. Yes, you may feel silly to start with (I did), yes you might think you're rubbish at meditating (I am), yes some of the exercises do elicit a feeling of "What's the point?" but stick with it, slowly but surely you are changing the way you look at life and more importantly, starting to detach yourself from the self-destructive thought processes which contribute to or even, as in my case, actually seed your depression.

How can something so gentle work so well? Everyone has their own view on this. Personally, I think the main power of this type of course is that YOU have to do the work. Yes, you really do need to do this every day and that won't suit everyone. But when you do, what you discover is self-discovered, you learn and heal by direct experience of something tangible, rather than blindly believing or accepting something you're told (which is the premise of many self help books, especially ones promising quick fixes).

The irony about this book is this: The worse you think you are at meditating the better mindfulness is! Because the other red herring is the whole foundation of mindfulness (coming into the present and freeing yourself from the shackles of the past and the worry of the future) is built on seeing what's going wrong in our heads, where our thought processes get screwed up. And how do we discover this? By failing at meditation and then gently and compassionately thinking "Ah, I can see I've wandered off track" - and repeating this over and over, seeing first and then understanding later how this process works. How the mind and our thoughts work and take us away from the moment we live in - this moment. How our whole life is a train of thoughts that just keep coming but one which we can learn to control. It's about switching off the autopilot.

So does it work? For me, yes. This is the first treatment in my whole adult life (I'm 40 now) which unlocked the root causes of my illness. It happened one morning in the shower actually just three days into this course. I was starting to run over some event that happened many years ago, reshaping it into something that might happen in the future, getting very negative about the whole thing, my mind running on and on. I remembered one of the exercises in the first week, to do something mindful as it teaches you to do. Then I saw it - I saw my depressive, negative thoughts from the outside. For the first time, I was no longer IN my thoughts, being that depressive and anxious person, I was seeing the whole process from the outside. From then, over the 8 weeks, this idea and concept was refined and re-enforced.

The book actually went further than this, but I am reluctant to waffle on too much about my experiences because it will sound too good to be true! Let's just say I have never been happier and my whole life experience has become the opposite of depression - I have been given new eyes. I should point out that I do this course now on a rolling basis, having first started seven months ago. I wanted to wait this long before reviewing since I still retained some concern it might be a temporary fix, but it does seem to have rewired many faulty parts of my life on a permanent basis.

The only thing this book lacks is any help or guidance on interacting with the same people who only knew you as a depressed person. You may experience a growing gulf between yourself and those around you when you become aware of what's underneath and start to unlock the good things there. Trying to explain this all to friends and family - which you'll want to, you'll be excited - is hard work because the tangible results and feelings you get are difficult to explain in lay terms (you have to experience it to understand it). You may also find that other people cannot explain the fact you do actually smile a lot more - you're so happy - they can become defensive and please don't let this burst your bubble. Just remember: This is all about YOU.

It has also opened many doors to areas I was previously a skeptic to, notably spirituality and the concept of us (as in the "I", the person or soul inside) being separate from our thoughts which I personally believe is the key to getting a grip on depressive illness.

For anyone else interested after you have tried this course there are a couple of recommendations for further reading from Amazon. The first is "Untethered Soul" by Michael Singer. This approaches core concepts of mindfulness from a non-meditation perspective. If meditation is the gentle and flowing guide, then Untethered Soul is the street-fighter which will club you over the head; it pulls no punches and therefore is good as further reading once you have a grounding in the basics. I found a combination of the tools from Mindful Meditation and Untethered Soul quite a potent mix in some challenging life events. "Mindfulness for Dummies" is a useful follow up book (by Shamash Alidina), mostly because of the reworking of the same ideas in different ways and the CD providing more guided meditation, though I cannot recommend it as a starting point to this journey because of its lack of good structure, only as a useful way of continuing your progress.

Finally, if you get hooked on the meditation side then by far the best book to explore this that I have found is "Buddhist Meditation" by Kamalashila. Obviously the slant on meditation here is a religious one (but in a nice and non-intrusive way) however this book has some very practical tools and guides to help you meditate without a guided CD, this is the start of yet another journey. Read more ›

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263 of 269 people found the following review helpful

5.0 out of 5 stars A really valuable book 11 May 2011

By Spkm

Format:Paperback

Probably like many people, I had a vague idea of what meditation and
mindfulness were before reading this book but didn't really
understand them properly. This book explains mindfulness and its benefits
very clearly and really shows you how regular practice of meditation can
help you deal with the stresses of everyday life. It is particularly
useful that the book provides an 8 week program of different levels or
types of meditation because this really gives you a sense that it is
something practical that can bring about change. This seems to be what
differentiates this book from the other books on meditation that I looked
at. The guided meditations on the accompanying CD are great and have so
far been easy to follow and I look forward to completing the program. Over
all, it seems like a really great book if you want to learn about the
benefits of meditation and mindfulness.

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222 of 231 people found the following review helpful

5.0 out of 5 stars This Can Change Lives. 11 July 2011

By K. Picken

Format:Paperback|Amazon Verified Purchase

I have to smile about this book: Books that come with CDs are usually subscripted "With accompanying CD" or "With supporting CD", but with this one it is, for me, the other way around. If all you do is buy the book and meditate under the guidance of the CD then it will be the best �10 you'll ever spend. The eight meditations on the CD are progressive and in line with the 8-week meditation course outlined in the book; however, one can happily use any one of them in any order and still derive great benefit and, indeed, enjoyment from them. The content and the style of vocal delivery are just right. One feels reluctant to ditch the CD and go it alone!
This is not to say that the book is unimportant or unnecessary; it contains a written script of the 8 meditations, together with other supporting explanatory material and some exercises for breaking habits and bringing one to appreciate ordinary everyday things. However, I feel that the most important content of the book is the explanation of how the mind holds onto previous painful memories and unconsciously makes connections and associations with those memories when a person experiences disagreeable events or emotions in everyday life. It explains that this response is habitual and uncontrolled; it also explains that the psychological dysfunction operates without full cognisance of the bodily sensations that accompany it and which are caught up in the vicious cycle of impulse, mood, emotion and thought.
I would set this immensely practical meditation method well apart from the methods we are more familiar with; those that focus and concentrate and which try to ignore or even stop thought; constantly chanting some silly mantra to oneself and hoping for some wonderful "aha" experience to happen.... Read more ›

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39 of 40 people found the following review helpful

5.0 out of 5 stars a compassionate, thoughtful, life changing book and CD 5 Sep 2011

By hanran

Format:Paperback

I would like to thank the authors for providing such a well researched practical and beneficial book and CD.

Before reading this book and listening to the CD and practicing the techniques found in it, I had never really considered what meditation was or that it may be of practical help in living a more content peaceful and balanced life.

I now know that meditation, and more especially this mindful secular type of meditation is a very useful practical tool for gaining a level of balance, control and calm in life I had thought unlikely if not impossible.

The CD is well constructed and free from any kind of religious overtones, except for the bell at the beginning and end of each exercise. The simple clear instructions are spoken in a kind calm manner, and are for the most part very easy to follow, though I found I needed slightly more time than was sometimes given.

The meditations are given in 8 stages. Each meditation lasts about 6-7 minutes and is practiced once or twice a day for 6 days. I found this quite difficult to fit in at first but soon found I was making the time and enjoying the practice more and more. I down loaded the CD onto my mobile and found this to be much more convenient and practical.

It seemed like quite a commitment 8 weeks of practice, but in all honestly it takes so little of your time once you get used to it that the whole program flew by.

There are several other mindfulness techniques you can choose to practice along with the meditations, which I also found to be very interesting and thought provoking.... Read more ›

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Most Recent Customer Reviews

5.0 out of 5 stars Helpful

Practical, helpful and easy to understand guide to what mindfulness is and how it can be applied to anyone's benefit

Published 5 days ago by jkh1001

5.0 out of 5 stars helpfull book

my worker told me about this book said she found it helpful iv got pd and find hard to relex had book couple weeks finding it helpful

Published 16 days ago by claire

5.0 out of 5 stars Great book

If your life is getting unbearable then please read this book. It has helped me to put everything in perspective. Very Very helpful

Published 20 days ago by Sally Harvey

5.0 out of 5 stars The most life changing read ever.

This book along with accompanying CD is just a life changer. I have been diagnosed with moderately severe clinical depression, my councellor told me to give this a try to improve... Read more

Published 20 days ago by Martin G

5.0 out of 5 stars Great get started with daily practice book and CDs

This is a really well written book. Excellent case examples, really easy to read style.

The authors bring scientifically backed, but easily digestible, research. Read more

Published 21 days ago by Rainbow Bubble

5.0 out of 5 stars Great book either as a guide or a manual

I am very happy with the fast delivery and good price. This is a very good book that can be used for many purposes. Read more

Published 22 days ago by Cornelia

5.0 out of 5 stars good

Good book, simply writing and explained using fictional examples if peoples day to day lives, the practice can seem a little frustrating at times, but that's just how it is at... Read more

Published 22 days ago by mr james hickling

5.0 out of 5 stars Present for my son

For anyone who is on a course or into mindfulness this is exactly right. My son has used it on his course and the tutor even borrowed it to read too

Published 25 days ago by Bet

5.0 out of 5 stars Very helpful.

I found this book very helpful. As a sufferer of depression for many years it was a great help to get through tough times.

Published 26 days ago by ms denise c jarvis

1.0 out of 5 stars Great book poor service on the part of amazon

This is great book, so please do not be put off by 1 star.
The poor rating of this particular product is due to misleading descriptions and under-performing customer service... Read more

Published 29 days ago by aleksander

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