Using a unique combination of mindfulness-based techniques and study skills, this book shows students how to apply mindfulness to their studies and everyday life in simple, practical steps. It introduces a wealth of tools and techniques that can be applied to specific study contexts, such as listening in lectures, completing assignments and preparing for exams, and shows readers how mindfulness can help them to manage the stresses of student life more effectively. Chapters are rich in guided activities, meditations, observations and reflections, and full of engaging illustrations.
This hands-on guide to mindfulness is a must-read for students of all disciplines and backgrounds who are looking to bring a sense of calm to their lives and give their studying technique a boost.
Foreword
Acknowledgements
The Beauty of Mindfulness
Introduction
How to Use This Book
PART I: WHAT IS MINDFULNESS?
1. Mindfulness as Experience
2. The Origins of Mindfulness
3. Mindfulness is...
4. Why Mindfulness?
5. What Does Mindfulness Involve?
6. Why meditation and Where Does it Fit in?
7. What Can I Expect?
8. Evidence of the Benefits
9. How Mindfulness Can Help Students
10. Are There Any Risks or Downsides?
11. Myths and Misconceptions About Mindfulness
PART II: TECHNIQUE AND CONCEPTS
12. Introducing the Techniques
13. Starter Exercises
14. Just Noticing
15. Seeing With New Eyes
16. Appreciating Stillness
17. Awareness of Body and Breath
18. Mindfulness of Breathing Meditation
19. Managing the Challenges of Meditation
20. Inner Chatter and Judgemental Commentary
21. Metta Meditation
22. Metta in Everyday Life
23. Developing Your Practice
24. Meditating With Others
25. Mindfulness in Everyday Activities
26. Bringing Mindfulness Into Everyday Life
27. Tips on Technique
28. FAQs
Sky-like Mind
PART III: APPLYING MINDFULNESS TO STUDY
29. Applying Mindfulness to Study
30. Mindful 'Warm-up' to Study
31. Applying Metta to Study
32. Finding the Joy in Study
33. Want it? Hate it? Lost the Plot?
34. Managing Study Aversions
35. Wanting, Grasping, Craving
36. Self-Delusional Thinking About Study
37. Building Your Powers of Attention
38. Multi-Tasking- and Being 'Fully Present'
39. Listening Mindfully in Class
40. Using Study Time Mindfully
41. Reading Mindfully
42. Word Power: Mindfulness of Language
43. Mindfulness When Writing Assignments
44. Using Tutor Feedback Mindfully
45. Mindfulness for Tests, Exams and Assessment
46. Mindful Management of Stress, Anxiety and Set-Backs
PART IV: RECORDS AND REFLECTIONS
47. Mindfulness and Reflection
To-Do Checklist
Prompts: Reflecting on Meditation Sessions
Themes for Reflecting on Meditation Practice
Record of Meditation Time
Reflection on Mindfulness Practice (Outline)
Reflection on Deliberately Mindful Moments (DMMs)
References and Bibliography
Index
Mindfulness for Study and for Life.
