The Little Book of Mindfulness

by Tiddy Rowan

'If you try to calm [the mind], it only makes it worse, but over time it does calm, and when it does, there's room to hear more subtle things that's when your intuition starts to blossom and you start to see things more clearly and be in the present more. Your mind just slows down, and you see a tremendous expanse in the moment. You see so much more than you could see before. It's a discipline, you have to practise it.' Steve Jobs

More and more of us are suffering from the stresses and strains of modern life. Mindfulness is an increasingly popular discipline that can not only help alleviate the symptoms of stress, anxiety and depression brought on by the pressures of our daily existence but can actually bring calm, joy and happiness into our lives. The practice has found champions in all walks of life from the Search Inside Yourself classes run by Google, to the importance Arianna Huffington puts on mindfulness in the workplace and the schools which are encouraging mindfulness to reduce exam stress.

In The Little Book of Mindfulness, Tiddy Rowan, herself a practitioner for over 30 years, has gathered together a seminal collection of over 150 techniques, tips, exercises, advice, meditations and further resources that will enable people at every level to follow the breath, still the mind and relax the body, whilst generating and boosting a feeling of well-being and contentment that will permeate every aspect of everyday life. The exercises in The Little Book of Mindfulness will lighten the mind and the spirit. The perfect little gift to bring lasting happiness and peace for friends and family.

Genres: Photography, Nonfiction, Self Help, Art, Psychology, History, Art and Photography

183 pages, Hardcover

First published January 1, 2007

Reviews

[Paul Bryant · Rating 3 out of 5]

NICE PICS, SHAME ABOUT THE TEXT

Photography is the crossroad where opposing ideas smash right into each other because all the lights are on green permanently. It's realistic, it's artificial, it's revolutionary, it's reactionary, it's exploitative, it's celebratory, it's pornographic, it's erotic, it's banned, it's compulsory, it's banal, it's exciting, it's everywhere, and anyone can do it. And you do it don't you - come on, it's no use looking at me like that, I know you do. It's the democratic art. Looking through this book I was thrilled by the greatness of many of these photos, bemused by the ordinariness of others, and depressed by the pretentious codswollopy wankery in the explicatory comment. Taken at random:

one of his pictures seemed very much like another, but that was deliberate.

Prince's photograph is a copy of an image based upon illusion and myth, and meditates upon both the creation of images and their consumption within our society.

the artist sets up a continual dialogue with the viewer about the nature of water and how we might regard the surface of a river as a reflection of ourselves and our collective psyches.

Over and over, our author Gerry Badger presents such tired old cliches as if they were gems of insight, as if they were actually worth writing down in the first place. I think writing about photography must damage the brain, I don't know why.

This is a beautiful looking book, with great layout and a feel of generosity in its acceptance of so many genres of photos - and what an electric charge I got on seeing (page 14 and 15) the very first photograph of a person (in 1838 or 39, a guy in the Boulevard du Temple having his shoes shined) - and here it is:


and how horrible is the photo by Lee Miller of a Nazi suicide on p 97 - and - and - well, I could list half of the book like that - but eventually I had to give up reading the text, the photos pulled me up and the writing pushed me down.

So this is the ideal book to look through carefully when you're next in a bookshop! Hide behind one of the taller shelves, they won't notice.

Actually, in my local Nottingham Waterstones, they have sofas for you to sit down and browse, howsabout that. There must be more books like this one then.

(Five stars for the photos, 1 star for the text, average - 3 I guess).

[𖤐MxBookWitch➳ · Rating 5 out of 5]

I have always been interested in Mindfulness, but have never consistently applied it to my life before. I bought this Book to help me with that. It is a small Book made up of quotes, tips and exercises to aid mindfulness. Everything in it makes absolute sense, but of course, like with anything it all requires effort and practise. Now that I have read it all the way through, I will go back through it and begin to practice all of the exercises. This is definitely a Book to hold on to and use regularly. I recommended it to everyone-But especially those suffering from stress, anxiety, depression, etc.

[Sharah McConville · Rating 4 out of 5]

A great little book that I'm sure I will read many times.

[Lottie · Rating 3 out of 5]

I had been putting off reading this book for two whole years since I received it as a gift from my mum in May 2018. The cloudiness of the day and loneliness of lockdown, however, lead to my reading of this little book on mindfulness two years on. In the space of two years my mental state has changed significantly. Whilst my mental health has improved, I will re-read pages of this book time and again to remind myself of my being.

The epitome of health, as I have gathered from reading this, comes from living in the present. To do so is to acknowledge your breath, listen to your surroundings and appreciate peace. Therein lies mindfulness, beyond the realm of concentration and hidden by the simple demand our bodies have of us to breathe.

There are several, perhaps trivial tasks provided by this book to carry out in order to feel refreshed and at peace with oneself. Quotes embellish this book making it easy to keep in your room as a gentle and effective reminder to breathe.

However, due to this same quality there is an element of religion in this book, which I found a bit disappointing. Nevertheless, it was the perfect book for me to read today, 2 years after I received it, in the middle of lockdown, on a cloudy day and with a better sense of self than I have ever had before.

[S.V. Veen · Rating 4 out of 5]

Great little book to remind me daily that I have to live in this moment. Dont worry about the future or the past. The only thing there is is Now. And thats our present.

[Katie · Rating 3 out of 5]

I would have given this 4 stars if it wasn't so repetitive. There are lots of good quotes, but quite a few are just saying the same thing in different words. And page 13 and 95 are exactly the same quote except that the quote on page 95 doesn't have the word "them" on the end.

Despite the repeats though I'd still recommend this book if you're interested in mindfulness. If you don't want to just sit and read it, it's a good one to flick through, as nearly every page has just one quote or phrase.

I might update this review in the future and add my favourite quotes, just to be able to refer back to.

[Maria Casey · Rating 3 out of 5]

My favourite quote from the book:

"If we can just let go and trust that things will work out the way they're supposed to, without trying to control the outcome, then we can begin to enjoy the moment more fully. The joy of the freedom it brings becomes more pleasurable than the experience itself."

Goldie Hawn

[K.S.C. · Rating 5 out of 5]

As someone who has been practicing mindfulness consciously since 2008 I can say this book is like the Coles notes of everything I've learned. Brilliant for a beginner or as a tool for a long time practitioner.

[Jay Cassie · Rating 4 out of 5]

A must read for those who practise mindfulness or meditation. We all need to find peace in our lives and space to think clearly. We are now teaching mindfulness in our school and I cannot wait to see if it works for the kids.

[Tracey · Rating 4 out of 5]

Think I'll just keep this in my bag to remind me daily to be mindful and breathe. :)

[Kirsten · Rating 3 out of 5]

[2013] A lovely little collection of bite-sized notes, thoughts, quotes, and exercises for beginners or those that just need reminders about the benefits of practicing mindfulness.

[Deb Dehnhoff · Rating 4 out of 5]

Lots of good little nuggets. I will keep this one on the shelf for when I need some reminders or quick exercises in mindfulness.

[Laura · Rating 4 out of 5]

One I’m planning on going back on and studying for the next few weeks ☺️

[Diamond Mark · Rating 4 out of 5]

This is a good and thorough introduction to mindfulness, not to lengthy and convoluted either. It's full of wisdom and simpleness. A good light read.

[Rianne Heartfilia · Rating 4 out of 5]

This book I got from one of my dearest colleagues before I stopped working at that restaurant because of the reason that I moved to South-Africa.

I didn't have the time to read it before and shame on me. Luckily I didn't see my colleague before so she couldn't ask,(I'm going to the restaurant tomorrow!) but yeah this book was really necessary for me. I hope I can continue what I started a little now with meditation and being mindful about my breathing rhythm and so on.

There has been a lot of stress in my life lately. With school: I'm starting grad year but not every thing is round yet. I still have no job. I've been looking for it for over almost two months now. And I've developed an illness. Something that isn't as bad as it sounds as long as I change my diet and use the medication. Still it brings some extra stress and I can use this little piece of mindfulness in my life. Luckily it's a small book so I can carry it with me and read it again and again: in the cases that I need it.

[Kefi · Rating 5 out of 5]

I have always wanted a clear and concise explanation of mindfulness ever since I heard Oprah going on about it some years ago. Somehow, I feel as though this is as good as it's going to get.

From what I gathered, it's all about slowing down and focusing on the now. The best way to do that is to take a deep breath in, hold, then slowly breath out. The book offers various other ways to focus on the now (such as being attentive to whatever it is you are doing), but, focusing on your breathing seems to be the most effective, for me.

The book does a great job advocating for mindfulness (who needs Oprah), and offers great inspirational messages for your spiritual journey.

It's a great book and I plan on reading it often.

[Blake · Rating 4 out of 5]

As we've been learning about mindfulness in the classroom, one of my students brought in this book to share with me. It's marvelous. Each short, small page has a mindful quote, exercise, or reflection that is perfect for supporting and deepening a mindfulness practice. I've been using it in the morning as part of my morning mindfulness practice and occasionally in the evening when I want to slow down and focus on something in a mindful way. Sometimes I'll chew through a handful of pages all at once. Sometimes I'll take in just a couple of pages and savor them more deeply.

[Helen · Rating 4 out of 5]

A great little book for dipping into, with quotes to inspire and methods to try. I don't usually go for the whole quote thing but some of these really resonated, they are well chosen. It's a good introduction to Mindfulness for anyone that wants to give it a try and is struggling (like me) to have the time and energy to go head first into it with a more in depth book from the off. Plus, it's handy to keep in the handbag to dip into when needed.

[Diana · Rating 5 out of 5]

Short and sweet. This little book encompasses the essence of mindfulness in an accessible way. The vignettes in it are also wonderful as quick reminders to practice mindfulness. It's the sort of little book I'd like to have in my purse at all times, to read bits from it every now and then when I need to remind myself to be more mindful, aware, and present in my life.

[Lionkhan-sama · Rating 2 out of 5]

Quite alright and very low standard. More of a notebook than a book to be honest.
Easily read pages, with quick reminders and hints towards mindfulness.

Very practical, due to it's minuscule size, to be carried around with you, for regular reminders on mindfulness.
I would definitely recommend it for someone looking for something like that. However, it is very weak. per se, as reading material.

[Dalila · Rating 3 out of 5]

-As its name says, it is a little book. However, very very useful. I liked all the advices, tips, quotes. It is really good, positive.
-I enjoyed very much and I've followed the exercises there recommended.
-What I like the most is that it makes it all so simple. No complication, we can all reach "mindfulness" :)

[Maureen Eyers · Rating 3 out of 5]

A simple book that was a nice reminder of mindfulness and some useful strategies to implement it, I will keep it on my desk and pick it up everyday and read a couple of pages

[Amy · Rating 5 out of 5]

A delightful little book that's chock full of ideas to help novices such as myself achieve a more mindful life. Some pages are quotes, some are little metaphorical stories, and others are things one can do to practice mindful behavior or begin to practice meditation. Here are some of my favorite ideas from it:

"The outward freedom that we shall attain will only be in exact proportion to the inward freedom to which we may have grown at a given moment. And if this is a correct view of freedom, our chief energy must be concentrated on achieving reform from within." Mahatma Gandhi

Do you need so much stuff?
-Be mindful of what you keep and store away.
-Clearing out your cupboards will help you clear our your mind.

When you're cooking fish you know that if you keep prodding the flesh it will start to fall apart and will not cook nicely. It is exactly the same with thoughts. Don't keep prodding them--be mindful of them and give them a chance to cook along on their own and surprise you with an outcome via your intuition. Trust the process.

Manage your cravings.
Food plays such a complicated part in our lives that sometimes it is difficult to distinguish between what we need and what we want to eat. We tend to eat more of what we want to eat to the point it can simply become a craving, often with no nutritional value at all. So be aware of your cravings.
Ask yourself where they come from.
-What do you really want and are you going to get it from eating this particular food?
-Can you just eat a little of it?
-Are you addicted to it?
-Can you try letting go of it and just watch the carving as a thought or a feeling?
Applying mindfulness will gradually make it much easier to deal with these cravings.

Try bringing mindfulness into routine aspects of your daily life.
-When waking up in the morning.
-When brushing your teeth.
-When taking a shower.
-When drying your body.
-When getting dressed.
-When shopping.
-When traveling to work or to play.
There are endless possibilities of when to be alert and mindful.

When you feel your stress levels rising:
-Take a slow, deep breath.
-Say 'stop' to yourself.
-Sometimes raising your hand in a 'halt' gesture can strengthen your intention to stop.

We think we cannot bring about world peace. But think of this: each person creating peace in themselves and with those around them can only, eventually, bring about peace in the world. Be mindful of practicing peace wherever and whenever you can.

And, my personal favorite because of its simplicity...

Mindfulness has to be experienced, rather than described.
The best way in--like any endeavor--is just to start.
Simply start by being aware of your next three breaths.

Of course sometimes you have to repeat that one until it takes...:)

[Valerie · Rating 2 out of 5]

I won this book at a raffle at work during Mental Health Week. It was not the prize I was hoping to win, but once I had it I thought it would let me see what this movement was all about. As someone who studied psychology I'm well aware that when we get these big trends that become fashionable they are often based on something real that then gets pulled hopefully out of proportion and perspective for commercial and consumerist reasons.

I'd just never gotten around to looking into it to see what was real and what was hype. And I still haven't been able to because, despite its title, this book does not actually say what mindfulness is. Instead it is nothing more than a series of exercises, quotes and lists of the benefits of mindfulness put together in a cover, a good chunk of which is nothing more than common sense which I at least do anyway. Hardly anything earth shattering.

So the book never actually takes the time to tell the reader anything. Instead it relies solely on people coming to it as part of the hype and trend and not taking the effort to actually do anything. Which is probably why this 'book' has no author.

So, if you are looking for some exercises or something to put on your coffee table to make yourself look superficially trendy, then great, this book is for you. If you are looking for something with any depth on the topic itself, then give this one a miss as you'll lose nothing in doing so.

Oh, and just a final point, the quotes? Most of them don't even mention mindfulness specifically and are so generic they could be applied to anything. And, indeed, I have seen many of them applied to other things a 'proof' of them. Not to mention that many are historical and when it comes to choosing to trust my former teachers on what they mean or a generic authorless book, well I'll go with my teachers surprisingly.

[Katherine Campbell · Rating 4 out of 5]

A really relaxing, read with practical tips on how to incorporate mindfulness and meditation into your every day life. I also liked the descriptions of mindfulness as observing a feeling or a situation or a thought. That really put it into tangible terms that I feel like I could one day achieve. I also appreciated the inclusion of quotes which makes the read relaxed and slow and you’re able to digest it along with providing evidence from experts that supported the text and tips. I thought it was interesting how this book provided multiple examples of opportunities to practice mindfulness and examples of exercises pertaining to sight, smell, taste, touch, and singing. The possibilities are endless. Such inclusions makes mindfulness feel really accessible and achievable. I also really appreciated how there was an emphasis on being kind to others and yourself and how happiness stems from kindness, and I think we all learn this in kindergarten and I think as adults, the majority of us, remember the lesson “be kind to others”, but very rarely, at least in my experience, do we extend that kindness and Grace to ourselves.

My singular criticism is that I didn’t like how some pages felt like they were directly copied from a health website. It really broke the flow. However, still absolutely worth the read.

[Sean · Rating 5 out of 5]

There are a number of books I have had for sometime that I am yet to complete. This was one of them. It is on a subject with which I have some familiarity but do not practice as much as I should. Reading this book is both an aide memoire and also a provocation to practice mindfulness more consistently. The author begins by saying what mindfulness is about and then giving a number of exercises to have a go at. The big theme that runs through the book is the importance of being aware of what is happening on the inside and be able to sit with it, without moving on, and savouring the moment.

[Katie · Rating 5 out of 5]

It's very short, simple, and sweet, and I did enjoy it a lot. It would be a great one to have as a desk "calendar" of sorts where you just read a page a day, which is really a single paragraph or sentence that covers a quote, or a simple concept, or an example of how you can apply it to life, or an activity to try that day to stay mindful. I had to rush through it a bit, but would like to return to this and savor it more slowly. It's not an in depth look at mindfulness, but I think it captures the feeling of serenity that mindfulness can bring more than a long treatise could.

[Becky · Rating 4 out of 5]

A super cute book I picked up at the Wellcome gallery! Loved the cover :) A short and sweet book to remind you to stay in the present moment. Each quote and page tells you to do pretty much the same thing which is relax, be in the moment, breathe but in different ways. Quotes from many well known/wise people. It's also a feel good book! Would recommend for a toilet library or to leave it at work as a little pick me up every now and then

[Mary · Rating 3 out of 5]

Read it in one sitting... might come back to it every now and then? But it's a "little" book for a reason -- it only has some basics to offer, not much that I found particularly moving or profound. I'll need to either read more or actually seek out mindfulness-based therapy. That's all right, though; I don't know that I expected much out of this to begin with. I picked it up at Target on a whim.

[MJ · Rating 5 out of 5]

I just finished my first read through of this book, and now plan to keep it as a reminder. It has helped me become more grounded and present within the moment, and now that I have read it cover to cover, I plan to keep it with me as a visual cue to come back to the present. When I become more practiced in mindfulness, I plan to give it to someone close to me who needs it.