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Blink 3 of 8 - The 5 AM Club
by Robin Sharma
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Mindfulness for Beginners summary
Reclaiming the Present Moment—and Your Life
22 mins
Brief summary
Mindfulness for Beginners by Jon Kabat-Zinn is a practical guide to mindfulness meditation. It offers clear instructions and exercises for cultivating mindfulness and integrating it into everyday life, promoting well-being and reducing stress.
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Mindfulness for Beginners
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Let’s begin with an introductory mindfulness meditation that’ll help you establish contact with the present moment through your breath and body.
Find a place where you can sit comfortably. You might choose a chair or a cushion on the floor. If you’re in a chair, place your feet flat on the floor, allowing your back to be straight but not rigid. If you’re on a cushion, cross your legs in a way that feels stable and comfortable. The key is finding a posture that allows you to be both alert and at ease.
Let your hands rest naturally on your thighs or in your lap. Take a moment now to let your shoulders drop, releasing any tension they’re holding. Allow your head to balance naturally on your neck, with your chin slightly tucked. You can choose to close your eyes gently, or if you prefer, keep them open with a soft focus a few feet in front of you.
Take a moment to feel the points of contact between your body and the surface beneath you. Feel the weight of your sitting bones, the texture of what you’re sitting on. Notice how your body is supported.
Now, bring your attention to your breath. There’s no need to change anything about how you’re breathing – simply notice where you feel it most clearly. This might be at the nostrils, where you can feel the air slightly cool as it enters, and warmer as it leaves. It might be the rising and falling of your chest, or the gentle movement of your belly with each breath.
As you continue to rest your attention on your breath, your mind may begin to wander. This is completely natural – it’s what minds do. Each time you notice your attention has drifted to thoughts, memories, or plans, gently guide it back to the sensation of breathing. This returning to awareness is the heart of mindfulness practice.
Now, expand your awareness to include your whole body sitting here, breathing. Notice any places of tension or ease. If you become aware of an urge to move or adjust your position, do so mindfully, with full awareness.
For the next few moments, simply sit here. Allow your breath to be your anchor to this moment. Let thoughts pass through like clouds in a vast sky, and return to the simple feeling of breathing.
Gradually bring your attention back to the room around you. When you’re ready, if your eyes have been closed, slowly open them. Take a moment to notice how you feel, without trying to change anything about your experience.
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What is Mindfulness for Beginners about?
Mindfulness for Beginners (2016) teaches wholeness and contentment are qualities present within each of us, accessible through mindful awareness. It serves as both a practical guide to and philosophical exploration of mindfulness.
Mindfulness for Beginners Review
Mindfulness for Beginners by Jon Kabat-Zinn (2012) is a book that provides a comprehensive introduction to the practice of mindfulness and its benefits. Here's why this book is worth reading:
- By offering practical exercises and techniques, it empowers readers to cultivate mindfulness in their everyday lives.
- The book presents scientific findings and research to support the effectiveness of mindfulness, making it informative and trustworthy.
- Through real-life examples and personal anecdotes, it brings mindfulness to life, ensuring that it is not just a theoretical concept but something relatable and applicable.
Who should read Mindfulness for Beginners?
- Overthinkers who want to step back from unproductive thought patterns
- Self-critics ready to develop a kind relationship with themselves
- Stressed-out professionals who want to replenish themselves by finding inner peace
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Mindfulness for Beginners FAQs
What is the main message of Mindfulness for Beginners?
The main message of Mindfulness for Beginners is the importance of living in the present moment and cultivating awareness.
How long does it take to read Mindfulness for Beginners?
The reading time for Mindfulness for Beginners varies depending on the reader, but it typically takes a few hours. The Blinkist summary can be read in just 15 minutes.
Is Mindfulness for Beginners a good book? Is it worth reading?
Mindfulness for Beginners is a valuable read for anyone interested in mindfulness. It provides practical guidance and insights for cultivating a mindful life.
Who is the author of Mindfulness for Beginners?
Jon Kabat-Zinn is the author of Mindfulness for Beginners.
What to read after Mindfulness for Beginners?
If you're wondering what to read next after Mindfulness for Beginners, here are some recommendations we suggest:
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- Trust Yourself by Melody Wilding
- This Is Your Brain on Food by Uma Naidoo
- Good Morning, I Love You by Shauna Shapiro
- The Reading Mind by Daniel T. Willingham
- Existentialism Is a Humanism by Jean-Paul Sartre
- The Self-Made Billionaire Effect by John Sviokla and Mitch Cohen
- Shift by Ethan Kross
- How to Be Enough by Ellen Hendriksen
- Eat Your Age by Ian K. Smith