Mindfulness: An Eight-Week Plan for Finding Peace in a Frantic World (34 page)

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Underscored
page references indicate sidebars.
Boldface
references indicate illustrations.

A
BC
model of emotions,
137–38

Acceptance

of difficulties,
171
,
179
,
180

meaning of,
165–66

poem about,
166–67

in Exploring Difficulty meditation,
177

mindful,
40
,
45
,
166
,
180

of past,
194
,
196

of self,
60
,
104
,
165
,
197

steps toward,
169

Amygdala, overactive,
27
,
180

Analysis, in Doing mode,
38–39

Anger,
4
,
8
,
19
,
25
,
47
,
48
,
58
,
71
,
90
,
102
,
116
,
126
,
130
,
144
,
149
,
154
,
155
,
156
,
157
,
173
,
182
,
185
,
188
,
202
,
203
,
236
,
245
,
246
,
247

Anhedonia,
230

Animals, responses to danger by,
26

Antidepressants,
3
,
52
,
189

Anxiety,
2
,
3
,
8
,
10
,
12
,
16
,
18
,
23
,
26
,
28
,
40
,
60
,
66
,
72
,
95
,
115
,
242

chronic, increase in,
17

Exhaustion Funnel and,
213

mindfulness meditation reducing,
5
,
6
,
37
,
46
,
56
,
156

moods creating,
8

motivation and,
229

reduced sense of control from,
230

self-feeding nature of,
19

Anxious feelings or thoughts,
2
,
8
,
11
,
16
,
37
,
47
,
72
,
114
,
130
,
144
,
154
,
207
,
229
,
244
,
245

Appreciative attention exercise,
108–9

Approaching

vs. avoiding,
41–42
,
47
,
48
,
180

difficulties,
39
,
44
,
206

Approach-orientated puzzles,
113–14

Arm raising, in Mindful Movement meditation,
120–21

Attention

appreciative, exercise on,
108–9

in Breathing Space meditation,
132–33
,
181
,
182–83

focusing,
117
,
240

in Body Scan meditation,
58
,
97
,
98
,
99
,
100

on breath,
4
,
4
,
81
,
163

likened to resistance training,
101–2

on present,
35

full

benefits of,
77
,
78

in Habit Releasers,
57

paying,
79

steps toward,
79

intermittent,
69

paying

in Mindfulness of the Body and Breath meditation,
83
,
84
,
85

to routine activities,
76–77

in Raisin meditation,
72
,
73
,
76

Audio tracks, on meditation,
14
,
56
,
82
,
103
,
106
,
119
,
131
,
152

Autonomy, mindfulness meditation increasing,
50–51

Autopilot,
58
,
88
,
142
,
153
,
177
,
231
,
243
,
244

advantages of,
69
,
70

disadvantages of,
71–72

in Doing mode,
37–38
,
43
,
105
,
106

example of,
67–68

experiments on,
68

mindfulness and,
70

Aversion,
113
,
114
,
115
,
124
,
176
,
177
,
179
,
180
,
204
,
245

Avoidance,
41
,
44
,
47
,
114

Avoidance-orientated puzzles,
113

Awareness

anchoring, in moving body,
118

in Being mode,
38

in Body Scan meditation,
95

in Breathing Space meditation,
181
,
182

in controlling automatic pilot,
71

cultivating,
87–88

in Exploring Difficulty meditation,
175
,
176
,
178

focusing,
72

on everyday activities,
78

of mind,
11
,
31
,
112

power of,
31

thinking process and,
148

in Three-Minute Breathing Space meditation,
132

B
alanced life

achieving,
220
,
221–26

represented in Exhaustion Funnel,
213
,
213

Befriending meditation,
59
,
197
,
198–200
,
200–206

Befriending your feelings,
244–45