The Mindfulness Solution: Everyday Practices for Everyday Problems

by Ronald D. Siegel

Mindfulness offers a path to well-being and tools for coping with life's inevitable hurdles. And though mindfulness may sound exotic, you can cultivate it--and reap its proven benefits--without special training or lots of spare time. Trusted therapist and mindfulness expert Dr. Ronald Siegel shows exactly how in this inviting guide. You'll get effective strategies to use while driving to work, walking the dog, or washing the dishes, plus tips on creating a formal practice routine in as little as 20 minutes a day. Flexible, step-by-step action plans will help you become more focused and efficient in daily life; cope with difficult feelings, such as anger and sadness; deepen your connection to your spouse or partner; feel more rested and less stressed; curb unhealthy habits; find relief from anxiety and depression; and resolve stress-related pain, insomnia, and other physical problems. Free audio downloads of the meditation exercises are available at the author's website: www.mindfulness-solution.com. Start living a more balanced life--today.

Genres: Psychology, Self Help, Nonfiction, Meditation, Spirituality, Philosophy, Health

356 pages, Paperback

First published January 1, 2009

Reviews

[Thomas · Rating 4 out of 5]

A thorough book about mindfulness and its applications to a variety of everyday issues. Ronald Siegel strikes a great balance between explaining core concepts, offering different exercises, and discussing how to apply mindfulness to topics ranging from aging to relationships to chronic pain. His tone shows his knowledge of the subject while remaining casual and easy to comprehend.

I would recommend this book to those who want to get their feet wet with mindfulness. Siegel reveals several ways to incorporate mindfulness into one's busy day, such as through walking or eating meditation. Contemporary society often enforces the idea that we must make ourselves busy all the time, and this book - and mindfulness in general - highlights the benefits of taking a step back and accepting things as they arise. As an aspiring psychologist I will make sure to reference the many strategies included within The Mindfulness Solution.

[Nancy · Rating 4 out of 5]

Just starting this. I wouldn't have made a point to secure this book or to take on yet another focus in my life, but fortunately, my husband left it on the coffee table and after scanning just a few pages, it became clear it is the book for me right now. After a decade of rarely paying attention to sitting practice, this book is helping me get back into it. It was also interesting to read about the studies that have come out since my last serious efforts, of the positive effects of meditation and mindfulness, and convinced me to stop ignoring what I knew what a good path for myself. Now I am not just reading the book, but practicing the exercises and finding them to be...lovely. I am also starting a bit of a journal to track my experiences--don't know why yet, but it might bring me additional insights. So far, I recommend this book, and mindfulness in general anyway. Happy New Year for me. : )

[Raminta Budriūnė · Rating 5 out of 5]

Apie Mindfulness išgirdau iš vienos patinkančios psichologės, ankščiau jei ir girdėjau, tai nebuvau pagavusi šios sąvokos, o viskas prasidėjo turbūt nuo domėjimosi kaip išlaikyti koncentraciją ir negalvoti apie 100 dalykų vienu metu.
Kitų knygų šia tema neskaičiau, tad lyginti negaliu, bet ši man pasirodė labai aiški ir suprantama apie mindfulness esmę ir kaip praktikuoti, su pavyzdžiais, atliktais moksliniais tyrimais, kokie jausmai gali atsirasti, kitų patirtimi ir pan.
Dabar labai smalsu pabandyti ☺️🤍

[Drew Drew · Rating 5 out of 5]

Don't have time for the Full Catastrophe Living book by Kabat-Zinn?

This is a great place to start your mindfulness journey.

Easy read with some humor. "What we resist, persists!"

[Rachel · Rating 5 out of 5]

Very good book for helping me unwind my inner crazy. Simple practices that are easy to follow, and the writing isn't preachy in any way - it is just everyday practices for everyday problems. I would recommend if you're at all interested in mindfulness but don't know where to get started, this book provides a really good foundation.

[Mike · Rating 5 out of 5]

Having read between 35-40 books on meditation and mindfulness over the past three years, I found "the mindfulness solution" to be a fantastic, practical and easy to understand compilation of the most salient points I've taken from the other books - with new and unique insight from a psychologist. Not only that, this might be the first such book I've read that didn't "fall off a cliff" midway through, drifting off into obscurity. It kept my interest and attention through the last chapter/page....very unusual. I really appreciate that Dr. Siegel drilled and drilled which of the meditations are appropriate for specific circumstances.

[Michelle · Rating 4 out of 5]

This was a great help for me and my family to cope with the stresses of mental illness.

[Maher Razouk · Rating 5 out of 5]

كبشر، لدينا ملكات أخرى إلى جانب غرائز السعي وراء المتعة وتجنب الألم والتي ساعدتنا على البقاء. وعلى الرغم من روعتها، فإن أجسادنا مثيرة للشفقة إذا ما أردنا العيش في البرية - فلا توجد لدينا مخالب حادة، أو أسنان كبيرة، أو أقدام سريعة. فقط تخيل أنك تحاول تخويف أسد أو نمر عن طريق كشف أسنانك ومخالبك أو الهروب من أحدهما راكضاً. كما أن جلودنا لا توفر أي حماية تقريبًا، وفراءنا مضحك حقًا - حيث توجد بعض الخصلات في الأعلى وتحت الإبطين وحول الأعضاء الجنسية. إن بصرنا وسمعنا ليسا رائعين مقارنة بالمخلوقات الأخرى أيضًا، كما أن حاسة الشم لدينا سيئة للغاية (فقط اسأل كلبًا).

ما لدينا، بالطبع، هو قدرة غير عادية على التفكير والتخطيط. هذه القدرة مكنتنا من البقاء على قيد الحياة في البرية. اكتشف أسلافنا كيفية اصطياد الحيوانات وتجنب التعرض للأك ... تعلموا كيفية جمع وزراعة النباتات، وطوروا الثقافة والتكنولوجيا التي أثرت حياتنا وأوصلتنا إلى نقطة السيطرة على الكوكب (وإذا لم نكن حذرين، تدميره).
.
Ronald D. Siegel
The Mindfulness Solution
Translated By #Maher_Razouk

[Wouter Zwemmer · Rating 4 out of 5]

Wat ons het meest doet lijden is de onvermijdelijkheid van verandering (Judith Viorst, Noodzakelijk verlies).

Stressoren
Moderne stressoren uit de evolutie vanwege de algemene aanpassingsneiging om plezier na te jagen en pijn te vermijden zijn goed voor overleving van de soort, maar niet per se voor individuele mensen: we zijn geprogrammeerd om te herhalen wat in het verleden heeft geholpen om te overleven en voort te planten. Resulteert in stress:
- over de onvermijdelijkheid van verandering en verlies.
- Plus er is altijd wel iets niet goed genoeg in vergelijking met verleden of het beeld van hoe het zou moeten zijn en dat belemmert gewoon te zijn.
- Mens is fysiek niet sterk genoeg voor overleven; overleving door denken: technologie, strategieën. Helaas zijn denken en plannen kern van veel emotionele ellende; valt niet te stoppen: zorgen maken over toekomst, betreuren verleden, eindeloos vergelijken met anderen en verbeterplannen maken.
- Omdat alles voorbij gaat, weten we bij plezier dat dat voorbij gaat. (De clou is dat het andersom ook zo is...)
- Ouderdom, ziekte en dood zijn onvermijdelijk.
- Sociaal: de criteria om hogerop te komen in de pikorde zijn soms juist dingen waar je ongelukkig van wordt. Daarnaast zijn die criteria niet stabiel. We blijven ons eeuwig vergelijken met anderen die het beter hebben, terwijl de groepen met wie we ons vergelijken verschuiven.
- Aanleg om lief te hebben. Daardoor pijn, zorgen en leed om dierbaren.
- Herinnering: pijnlijke herinneringen bewaren we beter, waarschijnlijk als waarschuwingsmechanisme voor de toekomst (rookmelder voor brand).
- Overtuiging dat ellende onze eigen schuld is.

Mindfulness is niet een geestestoestand maar een houding ten aanzien van wat we ervaren: je bewust zijn van wat je nu ervaart en dat accepteren.
Mindlessness=alledaagse onoplettendheid, leven op de automatische piloot.
We haasten ons vaak om naar een volgend moment te gaan, of om zaken volgens ons plan te laten verlopen. Mindfulness is één ding tegelijk doen. Mdflns verandert je relatie met lastige ervaringen.

Strategieën tegen psychisch leed in dagelijks leven:
- Verdoven. Alcohol, eten
- Afleiden. Shoppen, televisie kijken
- Jezelf gevangen houden in vermijdend gedrag

Soorten mindfulness:
- informeel: in dagelijks leven aandacht hebben
- Formeel: mediteren
- Retraites: vakanties

Meditatie op liefdevolle vriendelijkheid: 'moge ik gelukkig zijn, moge ik vredig zijn, moge ik vrij zijn van lijden.' (Of variant daarvan). Begin bij jezelf en breidt uit naar een dierbare, anderen (familie, vrienden), iemand die je mededogen nodig heeft, steeds brede kring, en eindig met: 'mogen alle wezens etc'.
Kweekt intentie om liefdevol te zijn voor jezelf en anderen.

Angst
Angst is:
- Fysiologisch: lichamelijke gewaarwordingen
- Cognitief: bezorgde gedachten over de toekomst. De kern van angst: angst loopt vooruit op dingen.
- Gedrag: vermijding. Maakt het meestal erger.
Piekeren is manier om je rot te voelen terwijl alles goed gaat.
Datgene waar we psychologisch weerstand aan bieden, blijft voortduren.
Signaalangst=angst die we voelen wanneer een ongewenste innerlijke ervaring naar de oppervlakte dreigt te komen. Ook wel: 'innerlijke tijger'. Oplossing mindfulness: gewaarworden, niet handelen en accepteren.
Exposure en responspreventie: je brengt jezelf in de situatie die angst oproept en blijft daarin tot de angst vanzelf afneemt.
Angst heeft weerstand nodig als brandstof. Oplossing is niet weerstand bieden, accepteren en je angst binnengaan.
Moed = ondanks angst toch doen wat zinnig is. Mindfulness: angst verdragen, bij je angst blijven en accepteren.
Gedachten zijn maar gedachten.
Tegen angst: bewegen (vermindert spierspanning); de natuur in, aandacht voor de natuur.

Duister
Droefheid geeft gevoel van iets vloeiends en levends.
Depressie geeft gevoel van iets doods en van stagnatie.

Angst proberen te vermijden is een valkuil. Pijnlijke emoties proberen te ontkomen draagt bij aan depressie.
Emotionele vrijheid: vrij zijn van angst voor eenzaamheid, wanhoop, razernij of zelfhaat.

Pijn
Veel pijn wordt veroorzaakt door spierspanning, en die weer door stress.
Lijden = pijn x verzet

Interzijn = de realiteit van de onderling verbonden aard van alle dingen.
Identiteit = aantal patronen die je in de loop van de tijd uit ervaringen hebt gevormd. Je zelfgevoel wordt ieder moment opnieuw gecreëerd.
Schaduw = persoonlijkheidskanten die we niet erkennen omdat ze niet passen bij de persoonlijkheid die we bewust koesteren. Ongeveer: alles wat je niet leuk vindt aan jezelf.
Mindfulness niet een pad naar perfectie maar naar heelheid.
Door mededogen ontdek je dat andere mensen precies zo zijn als jij.
Kwetsbaar en gevoelig: tegenovergestelde van leven in een ruimtepak van beschermingsmechanismen.
"Wees vriendelijk, want iedereen die je ontmoet levert een harde strijd."
Drie objecten van bewustzijn:
1. Je eigen lichamelijke gewaarwordingen, gedachten en gevoelen.
2. Die van een ander
3. Je gevoel van (gebrek aan) contact met je partner.

Laatste adviezen
- Stap uit de hedonistische tredmolen: zoeken naar geluk is onbevredigend
- Waardeer wat er is, dankbaarheid
- Dienstbaarheid
- Vrijgevigheid
- Flow
- Reis zonder doel

[Eglė Baltrušaitienė · Rating 3 out of 5]

Lengvai skitėsi, sukėlė pamąstymų.. Priminė kasdienio sąmoningumo būdus: žaidimą su vaikais, aplinkos stebėjimą, valgymą.

Ką daryti jei daugiau laiko galvojame apie gyvenimą, nei jį gyvename? "Mūsų mintys nėra tikrovė. Į mėnulį rodantis pirštas nėra mėnulis. "

[Ringa Sruogienė]

DNF@60

[quando.mi.va · Rating 2 out of 5]

Troppo prolisso, abbastanza utile dal punto di vista teorico

[Vaidadienis · Rating 5 out of 5]

Ši knyga nepadarys stebuklų ir neapvers gyvenimo aukštyn kojomis, neišvaduos nuo sunkumų, nuoskaudų, skausmo, nepadarys laimingo ir visada gyvenimą mylinčio žmogaus, bet ši knyga padės aiškiau matyti ir suprasti save, pajausti dabartį užuot bėgus nuo problemų! Padės išlikti savimi ir padės susidraugauti su baime, daugiau džiaugtis ir daug geriau sutarti su aplinkiniais.

Knygoje gausu praktikų, patarimų, kuriuos atlikau labai sąžiningai ir, patikėkit, nors atrodo ir labai lengvi klausimai į juos atsakyti sau pačiam nėra lengva.
Praktikos taip pat reikalauja dėmesio, kantrybės ir atvirumo, tik įdomu tai, jog įvairius pratimus galima atlikti bet kur ir bet kuriuo metu! Tam laiko skirti galima vaikštant, sėdint ar dirbant darbus.

Knyga - tai lyg pratybų sąsiuvinis, kurį kuo sąžiningiau darai, tuo geresni namų darbai.

[Megan · Rating 5 out of 5]

Clear practical advice on mindfulness and the ways it can change your mind and life.

[Mohamed Al Sayyah · Rating 5 out of 5]

هذا النوع من الكتب يجب أن يدخل في مناهج التعليم في المدارس

[Rosdiana · Rating 4 out of 5]

A good guide for those of us searching for inner joy and meaning in living.

[Magdelanye · Rating 5 out of 5]

Probably the sweeping approval over the last couple of decades by Western medicine of Asian techniques such as meditation and yoga, is more of a bonus than anything, and it is only natural that variations emerge, some helpful and some not so much. My introduction to meditation included the instructions on how to clear the mind of all thoughts, to detach from all problems, to disengage with the world and focus on my breathing. Mindful meditation challenges these rules, moves towards "the sharp points" using mindfulness techniques to solve problems, as is clearly indicated in the title of this book.

Mindfulness practice ...doesn't really make pain disappear...offers something more valuable; instead of anesthetizing us,it helps us see more clearly the habits of our minds that create unnecessary suffering. and offers a way to change them. pvii of the preface

Having introduced metta meditation into my practice over a decade ago made it easier to adjust my thinking enough to appreciate certain practical aspects this blend of cognitive therapy and mindfulness offers. Certainly RS provides depth and many suggestions and good exercises.

How frisky the mind can be. If we try to strong-arm it into obedience, the mind usually rebels....If we're too loose and relaxed...the mind just fritters away and never develops much sustained attention. p54 If you have a mind, it's going to wander. p55

Thoughts are just thoughts (p125) is something I have heard before and found somewhat helpful but RS takes this idea further in his analysis of the 'joy of distraction' and the 'joy of worry'. Depression and the concept of identity is thoroughly deconstructed. RS is particularly attuned to the various common issues some people may carry unconsciously without being able to identify as issues that might be impeding spiritual progress.

Loving-kindness meditation ...does not paper over our real feelings of the moment with false positive sentiments p84

signal anxiety, the fear we feel when some unwanted, potentially overwhelming inner experience threatens to surface. p114 The trouble is, anxious people's fears are not necessarily unrealistic.p112

Instead of beating ourselves up for our shortcomings, we can offer ourselves the compassion we would offer to others.

RS may not be a Buddhist guru, but neither does he pretend to be. I appreciate his lack of dogmatism and his down to earth compassion and the encouragement he dispenses.

Please refer to my status updates for more words of wisdom from this dear book.

[Andrea · Rating 3 out of 5]

Mi sono avvicinato alla mindfulness dietro i tanti consigli sentiti da persone che la presentavano come la via per un miglioramento reale e consapevole in qualunque campo possibile: da quello lavorativo, a quello sociale e affettivo.
Sono rimasto però piuttosto deluso. Innanzitutto perché sembra che in questo libro si presenti uno stesso concetto e lo si cerchi di ripetere in maniera analoga in tutte le circa 300 pagine, senza mostrare una significativa differenza tra i vari campi d'applicazione. Inoltre sono abbastanza convinto che nei casi in cui sia mostrata l'efficacia della mindfulness, piuttosto che riferirsi ad un libro, sia più necessario rivolgersi direttamente ad un professionista esperto.
Tuttavia nella ripetizione continua delle stesse cose, penso di aver trovato un lato positivo: si analizza in maniera approfondita come fare a meditare, una pratica consigliata già in diversi libri per migliorare in diversi aspetti della propria vita.

[Fred Forbes · Rating 4 out of 5]

While I am not a dedicated practitioner of the practice of Mindfulness, I am aware of the benefits of same and have devoted some time to reading up on the process. This was a gift from my sister and an enjoyable read.

Probably the most interesting characteristic of this book on the topic, in contrast to many is that it is more down to earth, pragmatic and genuinely helpful. The action plans, guides and personal insight provided is stronger than in other texts and those trying to work Mindfulness into their daily lives will find this a worthy guide.

[Cami · Rating 3 out of 5]

This is a thorough introduction to mindfulness and meditation. I am still working on discovering how to best use these practices in my life, and now I have many options! I love this quote from Metta McGarvey on page 31: "Mindfulness is singletasking." Being "wholeheartedly present in our lives" (also from page 31) is such a great goal! Simplifying and being mindful have amazing benefits. I also enjoyed reading his scientific back-up about mindfulness physically and positively affecting the brain.

[Violet Aderes · Rating 4 out of 5]

Hard to rate a book which helps you become aware of yourself.

True, I am more focused on things I do “now”. I am also more focused on what is right now and the fact that I don’t have to sit somewhere to meditate. I have been doing it while walking or driving somewhere without being aware of that and before I even read that book. But it’s good to know that you can “turn yourself off” while listening to music and walking.

Also, for people who feel sleepy, there is an exercise to do to get rid of that feeling. Sometimes we will have to forget that coffee exists and walk it out.

[Laura Mikkelsen · Rating 2 out of 5]

Den er for det første lang og så var den på alle måder ufattelig tung.

Men sådan er det jo med fagbøger, hvilket var lige, hvad denne bog var. Den skal læse af interesse for emnet, hvis man, ligesom jeg, er psykologinørd, og hele tiden prøver at lære mere om den verden.

Når jo, og så hvis man vil udforske mindfulness – hvilket er noget adskillige kloge hoveder har anbefalet i dette snart forgangne år. Ronald D. Siegel har bestemt nogle fine perspektiver på det travle ubevidste liv og tankevækkende historier i bogens første del.

[Afrooz · Rating 4 out of 5]

کتاب در ابتدا به زبان ساده از ریشه تاریخی و همینطور مبنای علمی توجه‌آگاهی صحبت میکنه
و بعد همونطور که از اسمش مشخصه در هر فصل دررابطه با مشکلی از مشکلات روزمره (اضطراب، افسردگی، بیماری‌های با منشاء روانی(سایکوسوماتیک) ، شکستن عادت، پذیرش بیماری، سالخوردگی، و درنهایت مرگ) تمرین‌هایی برای توجه‌آگاهی ارائه میده.

از لزوم توجه‌آگاهی در فرایند درمان خودم آگاه شدم؛ زمانی که متوجه علائم بدنی مرتبط با احساساتم [که نادیده‌ می‌انگاشتم] شدم.

درنهایت توصیه میشه، به شرط اینکه انرژی کافی برای انجام تمرین‌ها بذارید.

[Jack Hsu · Rating 3 out of 5]

This book provides a lot of practical mindfulness meditation techniques to the reader. It definitely isn't a book you can casually read during your commutes.

Each chapter deals with a category of problems and offers relevant meditation techniques for them. There are also several anecdotes sprinkled throughout, which I didn't find all that useful.

All in all, I think it's a good reference book if you are interested in practicing mindfulness.

[Kristi · Rating 4 out of 5]

Read this in short chunks, about 10 pages a day, because it is long and dense. This reads like a user manual for meditation techniques. After a few chapters on the overall usefulness of mediation, the book sorts into challenges and then outlines the best or practices to manage that challenge. Intermingled with car studies of people in those situations, this book will be a useful guide to return to when facing life's twists and turns.

[Özgür · Rating 4 out of 5]

Öncelikle kitap günlük mindful uygulamalarını oldukça yalın bir dille anlatmış. Anda kalmak, takdir etmek, kabul etmek gibi güzel hasletleri hatırlatıp mutluluğun bir varış yeri olmadığını yolculuğun kendisinin huzur ve mutluluk olduğunu vurguluyor. Acıdan, kaygidan ve mutsuzluktan kaçtıkça onların içine daha çok düştüğümüzü gözler önüne seren kitap her tür duygumuzu kabul etmeden iç huzura ulaşmanın zor olduğunu ifade ediyor. Kitabı mindfullness kavramıyla ilgilenen herkes okumalı bence.

[Justine Oh · Rating 5 out of 5]

I can't say I enjoy this book as it's certainly not an entertaining book.

Yet, I love this book. I read it slowly but the perspectives from my eyes changes after reading every chapter.

It teaches me how to use mindfulness in every ordinary thing I do. I hope I can input some of the knowledge into action and eventually develops it into a habit.

[Carlo Martinello · Rating 4 out of 5]

Il libro è un tesoro di suggerimenti su come affrontare i problemi della nostra vite.
Non do 5 stelle perché trattandosi di un libro sulla mindfulness, mi sarei aspettato più attenzione proprio alla parte della mindfulness, che da neofita ho trovato via via più complicata.
Detto questo, in ogni caso, si tratta di un ottimo libro

[Jurgita Vosylė · Rating 1 out of 5]

Skaičiau iš antro karto, bet ir kiek besikankinau vis tiek iki galo neperskaičiau. Kad knyga būtų įdomi ir naudinga reikia tikėti meditacijos galia ir ją praktikuoti, nes čia aprašomi įvairūs meditacijos būdai ir patarimai, kai juos atlikti.

[Mary · Rating 4 out of 5]

This is a great book to introduce someone to mindfulness. Siegel is thorough and careful in his writing. He is careful to always give credit to where mindfulness came from and how it has developed. He gives practical advice on how to incorporate mindfulness into your life.