Wildmind: A Step-by-Step Guide to Meditation

Front Cover
Windhorse Publications, 2005 - Religion - 247 pages
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Developed from the on-line meditation course, this book gets you started straight away, offering a practical approach to meditation for complete beginners.
 

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Contents

1 Wildmind versus wild mind
4
2 The unexamined life
7
3 Seeking the beauty within
9
4 No easy path
12
5 How to use this book
14
The examined life an introduction to meditation
17
1 An informal description of meditation
18
2 The raisin experiment
22
54 Keeping a meditation journal
127
55 Being in the moment
129
56 Whats next now that Ive learned this practice?
131
In beauty may I walk walking meditation
133
1 What is walking meditation?
134
2 How to do the practice
135
3 Why walking meditation?
138
4 Four areas for mindfulness
140

3 What we can learn from the raisin experiment
23
4 A more formal definition of meditation
25
5 The value of mindfulness
27
6 Common problems for new meditators
29
7 Helpful habits in meditating
32
8 Can anyone learn to meditate?
34
Sit like a mountain a posture workshop
37
1 Principles of posture
38
2 Sitting in a chair
39
3 Using an office chair
40
4 Using a stool
41
5 Sitting astride cushions
42
6 Protecting your ankles
43
8 Sitting crosslegged
44
9 Padding under the knees
45
10 Preventing sleepy feet
46
11 Elements of good posture
47
slumping
48
overarching
49
14 Avoiding slumping and overarching
50
15 Shoulders
51
16 Supporting your hands
52
17 Adjusting your head and neck
54
18 Posture checklist
55
19 Body awareness and relaxation
56
20 Dealing with discomfort
58
21 Meditation equipment
59
22 Sources of meditation equipment
60
23 Making your own stool
61
Mind like the clear blue sky breathing with awareness
63
1 Background
64
2 The essence of the practice
65
3 Outline of the stages of the mindfulness of breathing
67
4 The first stage of the mindfulness of breathing
68
5 Whats next?
69
6 Dealing with being distracted
70
the importance of preparation
71
8 A sense of purpose in stage zero
72
9 The difference that makes the difference
73
10 Whats the counting for?
74
11 Dealing with drifting numbers
75
12 Facing the demons
76
13 The meditation process
78
14 The benefits of the practice
81
15 The second stage of the mindfulness of breathing
83
16 Varying the firmness of the numbers
84
17 When the counting seems boring
85
18 The differences between the first two stages
86
19 Why the first two stages feel different
87
20 Relaxing before energizing
88
21 When your breathing feels awkward
89
22 Noticing after noticing before
90
23 Counting on your fingers
92
24 Stepping back from the process
93
25 Between the stages
94
26 The third stage of the mindfulness of breathing
95
27 Balancing alertness and relaxation
96
28 Thought trains
97
29 Using anchors
98
30 Whats a good meditation?
99
31 Signs of progress
100
32 Transcending time just a little
102
33 Parkinsons law and meditation
103
34 Timing the stages
104
35 The fourth stage of the mindfulness of breathing
105
36 A nasal experiment best performed alone
106
37 Moving from stage three to stage four
107
38 Maintaining subtlety in the practice
108
39 Becoming a dragon
109
40 Times to meditate
110
41 Choosing a time
111
42 Places to meditate
112
43 Should you listen to music while meditating?
113
44 Dealing with noise
114
45 Reviewing where weve been
115
46 Why all the emphasis on concentration?
116
47 Stage omega
117
48 A meditation toolkit
119
49 Guiding not controlling
120
50 Four dimensions of mindfulness
121
51 Standing back once more
122
52 Where are you going?
123
53 Reflections in mindfulness
125
5 Mindfulness of the body
141
6 Mindfulness of feelings
142
7 Mindfulness of emotional and mental states
145
8 Mindfulness of objects of consciousness
146
9 Balancing the inner and outer
148
10 A little at a time
149
11 Making the practice your own
150
12 Walking meditation and the metta bhavana
151
13 Other forms of walking meditation
152
14 A bridge into your daily life
154
15 In beauty may I walk
155
Heart like the sun cultivating lovingkindness
157
1 The metta bhavana
158
2 Cultivating emotions
161
3 We cultivate emotions all the time
162
4 What metta is
163
5 What metta isnt
164
6 Emotion is a river
165
7 Emotions and your environment
166
8 Emotions and your body
167
9 Emotions and your will
168
10 Emotions and your thoughts
169
11 Emotions and your communication
170
12 Contacting your emotions
171
13 An outline of the metta bhavana meditation
172
14 Nurturing seeds of emotion
173
15 Using words to cultivate metta
174
16 Using memories
175
17 Using creative imagination
176
18 Using your body
177
19 Be flexible in your approach
178
20 Metta bhavana stage one
179
21 More on the first stage
180
22 Whats supposed to happen?
181
23 Dropping flowers into a still forest pool
182
24 The other love that dare not speak its name
183
25 The need for nourishment
184
26 Procrustes bed
185
27 What if I find it hard to like myself?
187
28 Metta bhavana stage two
188
29 How to choose this friend
189
30 Should you choose the same person every time?
190
31 Levels of friendship
191
32 Whats meant to happen in stage two?
192
33 What if you dont feel much?
193
34 Metta and imagination
194
35 What methods can I use?
195
36 Walking in the forest of your mind
196
37 Metta bhavana stage three
197
38 More on the third stage
198
39 Why do we have this stage?
199
40 Ways of working in stage three
200
41 The third stage as rehearsal
201
42 Having trouble feeling much for a neutral person?
202
43 If you cant find anyone you feel neutral about
203
44 Metta bhavana stage four
204
45 Ways to work in the fourth stage
205
46 Is there anyone you shouldnt choose?
206
47 Feeling and emotion in the metta bhavana
207
48 Learning to be comfortable with discomfort
209
49 When you find it hard to call the difficult person to mind
210
50 The fourth stage as rehearsal
211
51 Why should you develop metta for a bad person?
212
52 Metta bhavana stage five
214
53 Ways of working in the fifth stage
215
54 Families and lovers
217
55 Contacting emotions
218
56 Metta and the divine
219
57 The importance of practice
221
58 Balancing the metta bhavana and the mindfulness of breathing
222
Metta in daily life
225
1 Dimensions of metta
226
2 Metta in everyday life
227
3 Metta diet and lifestyle
228
4 Metta and generosity
230
5 Honouring the truth
232
6 The power of appreciation
234
seek to understand
235
8 Metta and insight
236
9 The Buddhas words on metta
238
References and Further Reading
240
Index
243
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