Jon Kabat-Zinn: Full Catastrophe Living ⋆ Book Box PDF

FULL CATASTROPHE LIVING: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness pdf by , Ph.D. – 15th ed.

This book is an invitation to the reader to embark upon a journey of self-development, self-discovery, learning, and healing. It is based on ten years of clinical experience with over four thousand people who have begun this lifelong journey via their participation in an eight-week course known as the Stress Reduction and Relaxation Program (SR&RP) at the University of Massachusetts Medical Center.

The SR&RP—or stress clinic, as it is often called—is a new kind of clinic in a new branch of medicine known as behavioral medicine, which believes that mental and emotional factors, the ways in which we think and behave, can have a significant effect, for better or worse, on our physical health and on our capacity to recover from illness and injury.

Over the years numerous people have made inquiries about how they can learn what our patients learn in this eight-week course, which amounts to an intensive self-directed training program in the art of conscious living.

This book is a response to those inquiries. It is meant to be a practical guide for anyone, well or ill, who seeks to transcend his or her limitations and move toward greater levels of health and well-being. The SR&RP is based on rigorous and systematic training in mindfulness, a form of meditation originally developed in the Buddhist traditions of Asia.

Simply put, mindfulness is moment-to-moment awareness. It is cultivated by purposefully paying attention to things we ordinarily never give a moment’s thought to. It is a systematic approach to developing new kinds of control and wisdom in our lives, based on our inner capacities for relaxation, paying attention, awareness, and insight.

The stress clinic is not a rescue service in which people are passive recipients of support and therapeutic advice. Rather it is a vehicle for active learning, in which people can build on the strengths that they already have and come to do something for themselves to improve their own health and well-being.

CONTENTS:

INTRODUCTION Stress, Pain, and Illness: Facing the Full Catastrophe

PART I : The Practice of Mindfulness: Paying Attention

You Flave Only Moments to Live
The Foundations of Mindfulness Practice: Attitudes and Commitment
The Power of Breathing: Your Unsuspected Ally in the Healing Process
Sitting Meditation: Nourishing the Domain of Being
Being in Your Body: The Body-Scan Technique
Cultivating Strength, Balance, and Flexibility: Yoga Is Meditation
Walking Meditation
A Day of Mindfulness
Really Doing What You’re Doing: Mindfulness in Daily Life
Getting Started in the Practice

PART II: The Paradigm: A New Way of Thinking About Health and Illness

Introduction to the Paradigm
Glimpses of Wholeness, Delusions of Separateness
On Healing
Doctors, Patients, and People: Moving Toward a Unified Perspective on Health and Illness
Mind and Body: Evidence That Beliefs, Attitudes, Thoughts, and Emotions Can Harm or Heal
Connectedness

PART III: Stress

Stress
Change: One Thing You Can Be Sure Of
Stuck in Stress Reactivity
Responding to Stress Instead of Reacting

PART IV: The Applications: Taking on the Full Catastrophe

Working with Symptoms: Listening to a Your Body
Working with Physical Pain: Your Pain Is Not You
More on Pain
Working with Emotional Pain: Your Suffering Is Not You … But There Is Much You Can Do to Heal It
Working with Fear, Panic, and Anxiety
Time and Time Stress
Sleep and Sleep Stress
People Stress
Role Stress
Work Stress
Food Stress
World Stress