Introduction: The Gift of Meditation 1
Meditation Journeys: About the Authors 15
Part I Mindfulness-Based Stillness Meditation 39
1. Introducing Mindfulness-Based Stillness Meditation 41
Step 1 Preparation 57
2. Establishing Comfort and Ease 59
Step 2 Relaxation 75
3. Learning to Relax 77
4. Progressive Muscle Relaxation 88
Step 3 Mindfulness 107
5. Mindfulness of Breath 109
6. Habits of Thinking and Awareness 124
7. Mindfulness of Body 152
8. Knowing Your Body 163
9. Mindfulness of Emotions 175
10. Connecting with Feelings 183
Step 4 Stillness 209
11. Mindfulness of Thoughts and Stillness 211
12. Stillness and the Nature of Mind 234
13. The Complete Mindfulness-Based Stillness Meditation Technique 245
Part II Other Applications 261
14. Meditation and Mind-Body Medicine 266
15. Meditation for Transforming Pain 280
16. Meditation, Imagery and Affirmations 304
17. Meditation Using Intention-Forgiveness, Gratitude and Loving Kindness 322
18. Meditation Using Inquiry-Contemplation 339
19. Meditation and the Spiritual Path 353
Conclusion: Integration 368
Appendix: Definitions of Meditation 371
Acknowledgments 379
Notes 383
Bibliography 385
Index 389
