25 Lessons in Mindfulness

Rezvan Ameli, PhD, is a senior clinical psychologist who has extensive research, clinical, and teaching experience. For the past 2 years, she has worked at the National Institute of Mental Health (NIMH), where she provides clinical training for diagnosing and measuring mood and anxiety disorders. In addition to being licensed as a psychologist, she is certified as a cognitive therapist by the Academy of Cognitive Therapy and has received training from the Beck Institute for Cognitive Therapy. Prior to working at the NIMH, Dr. Ameli provided clinical and administrative services, as well as teaching and conducting research, at Yale amp ndash New Haven Hospital and Hartford Hospital. She has held academic positions at Yale University, the University of Connecticut, and Howard University. She has worked with diverse clinical populations and age groups and has developed several clinical programs. She has also collaborated on more than 2 research projects and published about 3 journal articles. Dr. Ameli has been studying mindfulness, yoga, and yoga philosophy for over a decade. She volunteers her services to the National Institutes of Health community and the public in applying mindfulness and meditative practices to reduce stress and enhance the quality of life. For her commitment to promoting employee productivity and well-being by reducing stress at the workplace, she received the NIMH Director's Award.

amp ldquo Although you may already be familiar with some of this material, there are bound to be epiphanies that open up new ways of using it. Ameli has done a fine job of choosing and arranging this material on mindfulness. amp rdquo amp ndash Spirituality amp amp Practiceamp quot 25 Lessons in Mindfulness is a gem. Step by step, moment to moment, Ameli takes us on a journey through the path of mindfulness. Written with grace, compassion, and clarity, every chapter is helpful. Every chapter gives us a new awakening. It is a book that I will treasure and recommend to friends, family, colleagues, and patients. amp quot -Robert L. Leahy, PhD, director, American Institute for Cognitive Therapy clinical professor of psychology, Department of Psychiatry, Weill Cornell University Medical College, New York Presbyterian Hospital author of The Worry Cure, Anxiety Free, and Beat the Blues Before They Beat Youamp quot Organized around a rich set of practices and clearly articulated teachings, this book will serve anyone seeking to cultivate a compassionate, wise, and mindful presence. amp quot -Tara Brach, PhD, author of Radical Acceptance and True Refugeamp quot A triumph! In this groundbreaking book, Ameli has seamlessly merged East and West by bringing a rigorous, scientific mind to ancient spiritual practices. A must-read for anyone who wants to understand the logic behind the mind amp ndash body connection and who is seeking powerful tools for living a full, vibrant, purposeful life. amp quot -Alicia Korten, CEO, The Culture Company author of Change Philanthropy

• AcknowledgmentsIntroduction I. Why be Mindful, and How?Mindfulness and Science Buddha, Mindfulness, Stress, and Relaxation Building a Mindfulness Practice Using This Book II. Cultivating AttentionMindful Breathing Distinguishing Thoughts From Awareness Body Scan Progressive Muscle Relaxation Mindful Standing and Walking Mindful Movements and Yoga Mindful Eating Mindful Listening to Sounds Mindful Silence Mindful Seeing Mindful Interactions Mindful Consumption Abdominal Breathing Three-Part Breath Rhythmic Breathing Alternate Nostril Breathing Cleansing Breath III. Cultivating CompassionThe RAIN Approach Application of RAIN to Fear and Anger Cultivating Positive States Beholding Loving-Kindness Giving and Receiving (Tonglen) Forgiveness Bring It All Together: A Mindful Day Concluding RemarksAdditional ResourcesReferencesIndexAbout the Author