The Steady Mind

About this book

Day nine of the app streak, and you skipped it. Or you closed your eyes, met a wall of thoughts and decided you were simply bad at this. The Steady Mind is an eight-week, self-guided meditation course written for the attempt that sticks. Following the sequence of established eight-week programs such as MBSR, each week adds one practice: the breath, the body scan, noting and stepping back from thoughts, sounds and open awareness, RAIN and urge surfing for difficult emotions, loving-kindness, and walking meditation with the three-minute breathing space. You get sixteen guided scripts to read aloud or record, a realistic daily dose of 10 to 20 minutes with a three-minute minimum day, fixes for twenty common obstacles, and ways to use the practices for anxiety, sleep, work stress, grief and pain. An honest chapter sets out what research does and does not show, side effects included, and a traffic-light rule tells you when to adjust or pause. Secular-friendly, with a printable practice log, planning sheets and quick-reference card. Not calm on demand: a skill you build a few minutes at a time.

1. 1Printable worksheets & templates (PDF)All appendices of the book as a print-ready PDF.657 KB Buyers only

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