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Fully Present: The Science, Art, and Practice of Mindfulness [Format Kindle]

Diana Winston , Susan L. Smalley PhD

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Mindfulness—the art of paying attention with an open and curious mind to present-moment experiences—has attracted ever-growing interest and tens of thousands of practitioners, who have come to the discipline from both within and outside the Buddhist tradition. In Fully Present, leading mindfulness researchers and educators Dr. Sue Smalley and Diana Winston provide an all-in-one guide for anyone interested in bringing mindfulness to daily life as a means of enhancing well-being. Fully Present provides both a scientific explanation for how mindfulness positively and powerfully affects the brain and the body as well as practical guidance to develop both a practice and mindfulness in daily living, not only through meditation but also during daily experiences, such as waiting in line at the supermarket, exercising, or facing difficult news.

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Commentaires client les plus utiles sur (beta) 4.3 étoiles sur 5  35 commentaires
60 internautes sur 64 ont trouvé ce commentaire utile 
5.0 étoiles sur 5 A Must-Read Book! 12 octobre 2010
Par Betsy - Publié sur
Format:Format Kindle|Achat vérifié
When I began reading "Fully Present", I was amazed by its stunning amount of information and insight. The next day, after finishing the entire book because I simply could not put it down, I realized how READABLE it was as well. I am relatively new to the concept of "Mindfulness" (a mental state that can be learned about and cultivated by anyone with the desire to enrich the experience of living) and after reading this book, feel that I have a much fuller understanding of what it means, why it works and how it can be cultivated. I found the book's scientific information (particularly on the brain's plasticity - or ability to grow and evolve over one's entire life - a relatively new discovery) not just fascinating, but (for a non-scientist like myself) highly accessible. As for the book's "non-scientific" information (on everything from the practice of meditation to the cultivation of gratitude), it was explained and discussed in a way that would make sense to even the most scientifically minded reader. This book is a must-read for anyone interested not just in enhancing their life, but in enhancing the moment-to-moment, day-to-day joy of living it.
25 internautes sur 26 ont trouvé ce commentaire utile 
5.0 étoiles sur 5 A Good Blending of Theory and Practice in a Self-Help Book 22 octobre 2010
Par Roger D. Launius - Publié sur
It's pretty difficult to write a credible study in social science and a useful self-help book. Authors Susan L. Smalley and Diana Winston have done quite well in accomplishing this task. Smalley and Winston are colleagues at the Mindful Awareness Research Center, and this well-written treatise helps to explain their ideas on meditation and wellbeing. They suggest that through mindfulness, essentially living life in the moment and taking full advantage of it, humans may help ease chronic pain, reduce stress, and assist all individuals in achieving their goals.

Authors Smalley and Winston emphasize that while Western medicine is closely tied to pharmaceuticals, there is a strain of Western medicine that also offers scientifically-documented approaches to well-being that emphasize non-pharmacological treatments. "Mindfulness, they write, "is a tool we can use to examine conceptual frameworks, to lessen the influence of preconceptions, and to experience `what is' by choice rather than through drugs" (p. 10). This is not living the life of a monk seeking self-realization through reflection and study; the authors believe a life fully lived may also succeed in this effort.

They argue for breathing exercises and body awareness, and they offer suggestions for how to achieve this. They also offer methodologies for overcoming depression, finding happiness, and moving beyond stress.

"Fully Present" is a tight read, interesting and insightful.
15 internautes sur 15 ont trouvé ce commentaire utile 
5.0 étoiles sur 5 Practical, beautiful, insightful,... 13 mai 2014
Par JON - Publié sur
This is a superb book on mindfulness practice. A companion to the classic Kabat-Zinn, Wherever You Go, There You Are.

There is a marked difference in strategy between the two books. Kabat-Zinn repeatedly underlines that, when you descend into meditation, you’ve got to be doing it for NO practical purpose whatsoever. Including, you’re not even trying to be good at meditation itself, you’re not trying to “do it right”. It’s just, focus on the breath-- and that’s the end of it! He’s almost strident on that point. Smalley & Winston, in contrast, must have said to themselves, “Look: we know darn well that mindfulness has all kinds of practical benefits. You get better at your job, better at sports, better in relationships. You can lose weight, quit smoking, overcome or at least better manage psychiatric and medical illnesses,… So, let’s take that practical side of mindfulness and run with it for all it’s worth!” And that’s what they do. Much to the reader’s advantage. So, opposite strategy, fully complementary to Kabat-Zinn.

The late Gabriel García Márquez remarked in an interview, maybe back in the 80s, that, “Women are the true hard-headed pragmatists in this world. Men are the wild-eyed dreamers.” Maybe the above contrast is an example of how male and female authors can differ in that respect.

Let me extract just three lines from the book that bring enormous practical advantages. I use these all the time in getting thru everyday life. In particular, in overcoming powerful and persistent forces of negative thinking that can plague us all.

The first is “It’s better to deal with something while it’s still nothing.” For example, your electric bill comes in the mail. All you need do is write a check to pay it off. So trivial. And a whole month to pay. Problem is, that makes it easy to put off paying. It seems so unimportant, next to all the pressing issues going on, demanding your attention NOW. But if you don’t pay it right away, it’s easy to forget. And you end-up paying more due to late fees. And it could lower your credit score. Your lights could even get turned off. So, better to take 5 min now, just pay it and be done with it! Deal with something while it’s still nothing! That’s better than worrying about it. Every time you walk by. And see it out of the corner of your eye. Lying on the desk. And the whole month goes by. And you end-up paying it the day before it’s due. The saying, “It’s better to deal with something while it’s still nothing” is powerful because it gives you LICENSE. License to take care of many things that seem trivial now, but that turn into big problems if left unattended. That helps you develop good habits, that structure your time more efficiently, relieve your stress, and pile-up rewards in the long-run.

The second line is, “In order to fly you have to push against air resistance.” You want to start a good habit. You want to break a bad habit. You want to get a project off the ground that could profit you health-wise, spiritually, or, yes, financially. Maybe inaugurating an exercise program, quitting smoking, whatever. What happens first thing? You almost invariably encounter resistance. Your own internal inertia, fear, distraction,… Resistance from the physical world, stuff breaks down, doesn’t work the way it’s supposed to, doesn’t cooperate, is opaque, is complex. Resistance from other people. Friends, family members, colleagues, the ones you thought would support you. They’re indifferent, they criticize you, they laugh at you, they don’t understand. It’s hard. It’s physically and mentally painful. You have to put up sustained effort. And undergo repeated failure. And screw around. And f*** with things. Try out all kinds of different solutions that don’t work. And bug people to help you who are disinterested. And it takes way longer than you had thought it would. This is what it means to actually do work and get things done. In your self-talk, it’s ingrained for a lot of people to interpret this resistance as, “I’m no good at this,” “I’m a failure”, “Look how much I’ve neglected these essential life-skills for all these years,” “This is so embarrassing”,.. all kinds of highly unfruitful brain chatter. But-- “In order to fly you have to push against air resistance.” All that crap you have to work through is air resistance! Or water resistance for swimming. Or ground to push off of for running. Just like air resistance, it seems like it’s holding you back, but it’s actually part of what’s making you move forward. The pushing aside and overcoming all these obstacles is the process of making progress and moving forward. The air resistance metaphor allows you to reinterpret all the difficulties as positive signs that you are on your way (if only in the beginning stage) to getting past bad habits, to mastering new skills, to advancing your projects, to stepping into a better life. This rephrasing is highly effective in cutting way back at least the psychological hardships of trying to do good and better yourself.

The third line is the most powerful of all. It’s called, “Don’t get on that bus!” It means don’t start in on a negative train-of-thought. Don’t take the bait. Nip it in the bud. It’s so easy for the slightest little mental association to send you down a path of self-torturous thinking. One that can get you tied-up in counterproductive rumination, self-blame, worrying,… for hours. Wasting energy, fatiguing you, making you miserable. Things like comparing yourself unfavorably to others. Guilty memories. Preoccupation about the future. And so on. They way to recognize them is the way they make you feel: anxious, guilty, worried, confused,... The solution is, “Don’t get on that bus!” It means, don’t deal with the negative thoughts at face value. Even if they seem to have force of reason, moral force, etc., behind them, don’t engage them. Just recognize them and shift focus elsewhere. Don’t take that first step. Don’t get on the bus. And if you do get on the bus, get off. Nobody made you buy a ticket and you don’t have to spend the ticket, if you’ve already bought one. This is a highly effective counter-technique to stop persistent pernicious thoughts in their tracks.

Those three lines alone well worth the price of the book. And the book is full of much more healing, healthy advice and techniques.
25 internautes sur 28 ont trouvé ce commentaire utile 
5.0 étoiles sur 5 Everybody would benefit from reading this book. 1 août 2010
Par Maria Zecchetto - Publié sur
Format:Broché|Achat vérifié
The authors do a wonderful job combining practical guidelines with current scientific evidence, to understand the concept of neuroplasticity, the brain functions and the power of the mind. It is the perfect tool to learn the practice of Mindfulness, to lead a more joyful, healthy and meaningful life.
As an Occupational Therapist and a Certified Hand Therapist, the chapter "Working with Physical Pain" was most helpful. As a reader, I loved all the wonderful quotes.
16 internautes sur 17 ont trouvé ce commentaire utile 
5.0 étoiles sur 5 Wonderful book on mindfulness 16 septembre 2010
Par Happy Amazon Customer - Publié sur
Format:Broché|Achat vérifié
This is a wonderful book and I would highly recommend it for anyone who is looking to deepen their experience of life. I recently read Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness, the Program of the Stress Reduction Clinic a [FULL CATASTROPHE LIVING] [Paperback] by Jon Kabat Zinn. This covers some of the same ground on mindfulness and meditation but it has a thoroughly modern feel and speaks to our fast paced technology filled times. I enjoyed the dual approach of presenting the science of a particular topic then the art. And it presents many useful and easy to learn practices. It's a very accessible book and one that I think nearly everyone would get something out of to improve the quality of their lives.
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