Full Catastrophe Living Buchzusammenfassung - das Wichtigste aus Full Catastrophe Living

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Zusammenfassung von Full Catastrophe Living

Name: Full Catastrophe Living
Rating: 4.7 (158 reviews)
Author: Jon Kabat-Zinn

Jon Kabat-Zinn

Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness

4.7 (158 Bewertungen)

25 Min.

Themen

Stressreduktion Meditation

Inhaltsübersicht

Full Catastrophe Living
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What’s in it for me? Learn to live life to the fullest.

There’s a line in the movie Zorba the Greek where Zorba, the irrepressibly happy protagonist, describes his life as “the full catastrophe!” Zorba isn’t being negative – far from it. He’s alluding to the fact that a rich life is woven from great happiness and great disasters, as well as small pleasures and minor irritations. And you can't close yourself off to life's irritations and disasters without also closing yourself off to its joys.

Confront life’s catastrophes head-on and your life’s joys will also be intensified. Sounds straightforward, right? But, as you may know from bitter experience, facing up to sorrows, stresses, regrets, and misfortunes is far from easy.

Luckily, there’s a way to cultivate a clear-headed, calm acceptance of stress, sadness, and pain. It’s through mindfulness, a meditation technique that connects mind and body, intensifies pleasures, and offers helpful coping strategies for pain.

In these blinks, you’ll learn

how your breathing can unlock your mindfulness practice;
why stress is a vicious cycle and how you can break it; and
all the tools you need to live in the now.

Mindfulness guides you to experiencing the present moment.

Imagine only having moments to live. How do you spend this precious time? Perhaps you stop to feel the breeze on your face for the last time, or savor every bite of food you’re eating, or appreciate the melody of sounds coming through your window.

When you think about it, you really do only have moments to live. Because that’s all life is: one moment after another and another and another.

To make the most of life, make the most of each moment. Mindfulness can show you how.

The key message is: Mindfulness guides you to experiencing the present moment.

You might ask: Is experiencing the present moment something I need to learn? Don’t I already experience it simply by existing in it?

Well, try it now. Try to focus solely on this moment.

How long does it take before a thought snatches you out of the present? If you’re like most people, it doesn’t take long at all. Even though our bodies are in the present, our minds habitually wander into the future or the past. And that’s not a good thing. In fact, a 2012 Harvard study found that we feel calmer, more stable, and happier when our minds are focused on the present instead of the future or the past.

That’s where mindfulness comes in. It’s a meditation technique focused on anchoring mental attention and physical sensation in the present moment. Practicing mindfulness allows us to still our wandering thoughts and to experience the full texture of the present. What’s more, it brings us into deeper communication with our bodies, teaching us to recognize and deal with early warning signs of depression, stress, and anger.

Here’s a simple mindfulness exercise to try out. Take three raisins. Observe the first raisin closely. What does it look like? How does it smell? How does it feel between your fingers? Then put the raisin in your mouth and begin to chew: How does it taste? How does it feel on your tongue and in your teeth?

Repeat the process with the next two raisins. Each time, try to deepen your focus on the process of eating the raisin. And with that deeper focus, you might find that the sensory experience of eating the raisin intensifies each time.

Slowing down to fully attend to even the most seemingly mundane experiences – like eating a raisin – is the first step on a path to a mindful life.

Meditation quiets the mind and allows for mindful moments.

Does this sound familiar? Your days are busy with “doing”: work, errands, obligations, commitments. But at the end of the day, when your body stops doing, your mind doesn’t get the memo. It churns over events of the day, makes plans for the future, dredges up anxieties, and more.

Mindfulness makes space for “being” in lives filled with “doing.” But you can’t simply “be” with a “doing” mind. So, how do you quiet a busy mind?

Deepen your meditation practice to access mindfulness, naturally.

When was the last time you truly noticed the steamy warmth of a morning shower, the unexpected beauty in an arrangement of pens, or the suggestive outline of shadows on a sunny sidewalk?

Once you’ve entered into a completely mindful life, you’ll find that you create spontaneous mindful moments like these throughout your day. You’ll naturally slow down, pay attention, and exist fully in the present.

We can’t control stressors, but we can control our response to them.

Stress can be like the weather, can’t it? It’s something we can’t predict or control. And when it pours down on us, like a sudden rainstorm, there’s no escaping or stopping it.

Stress, like weather, may feel like an uncontrollable force that shapes our lives. Unlike the weather though, we have more control over it than we realize.

You can train yourself to respond to stress instead of reacting to it.

Remember those old Choose Your Own Adventure books? Whenever the narrative reached a turning point, you were prompted to choose what happened next. To take a shortcut through the dragon’s lair, turn to page three. To go the long way through the forest, turn to page seven.

The way we respond to stress can feel instinctive, but there’s actually a “choose your own adventure” element to it: we always have a choice. Having a fight with your partner? You could storm out. Throw a plate against the wall. Talk it out. Turn cold and silent. Or try to see things from their perspective.

Mindfulness helps us live with, and even grow from, pain.

Imagine you couldn’t feel any physical pain. Life would be better in every way. Right?

Maybe not. Ever heard of congenital analgesia? People born with this condition simply do not experience physical pain. As a result, they often injure themselves unknowingly. Without pain to warn them of danger, they have great difficulty moving safely through the world.

Mindfulness can unlock happiness by easing emotional suffering.

Are you a truly happy person? No judgment if you answered “no.” It’s hard to feel truly happy. We all carry around grief and trauma. We’ve all been hurt.

But try this: focus on the here and now. Still your thoughts. Be inside your body and mind. Are you happy in this moment? You might find that you actually are.

Use mindfulness to accept your emotions and address your problems.

Have you ever heard the serenity prayer? It begins with, “Grant me the serenity to accept the things I cannot change, the courage to change the things I can.”

But how are we supposed to know which is which? Pushing to change things that can’t be changed is both draining and futile. Passively accepting things that could be changed is just as bad.

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Worum geht es in Full Catastrophe Living?

Full Catastrophe Living (1990) doesn’t sugar-coat it: this is a book that acknowledges life can sometimes feel like one catastrophe after another. But while we might not be able to prevent life’s catastrophes, the way we respond to them is entirely within our control. An acknowledged classic in the mindful living genre, Full Catastrophe Living explains how life’s storms can be weathered through mindfulness.

Wer Full Catastrophe Living lesen sollte

Those struggling to cope with physical or emotional pain
People who struggle to deal with stress
Anyone who just can’t seem to turn their mind off

Über den Autor

Jon Kabat-Zinn has been described as a master of mindfulness. Kabat-Zinn has achieved international renown as a scientist, writer, and meditation teacher. He’s also the pioneer behind MBSR, the Mindfulness-Based Stress Reduction technique, which has helped thousands.

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