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MINDFULNESS The Art of Being Present
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PRÓLOGUE: The wound of noise
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I. The world that stole presence from us
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III. The mind that feeds on itself
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IV. Mindfulness as a response
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CHAPTER 1: The Mind That Runs on Its Own
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I. The Autopilot: Living Without Being Present
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II. The Science of the Wandering Mind
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III. The Drunken Monkey: The Nature of Compulsive Thinking
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IV. The Illusion of Control: Why Trying Not to Think Does Not Work
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V. Why Suffering Is Not Inevitable
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CHAPTER 2: What mindfulness really is
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I. The word and its history: sati, the remembrance of being here
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II. The precise definition: four elements that cannot be missing
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III. What mindfulness is not: the most frequent confusions
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IV. Mindfulness, meditation and contemplation: a map of terms
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V. The spectrum of traditions: converging wisdom
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VI. The modern synthesis: from monasteries to clinics
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VII. A definition that serves as a compass
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CHAPTER 3: What Science Has Confirmed
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I. The Brain That Changes: Neuroplasticity and Meditation
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II. Telomerase and Cellular Ageing: The Biology of Mindfulness
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III. The Key Clinical Studies: What Works and for Whom
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IV. Mindfulness and the Immune System: The Body That Listens to the Mind
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V. What Is Exaggerated: Honesty About the Limits
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VI. What We Still Do Not Know: The Open Questions
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VII. Experience as the Primary Laboratory
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CHAPTER 4: The Roots: A Map of the Traditions
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I. The Buddhist Dharma: The Oldest and Most Detailed Map
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II. Theravāda: The Oldest Tradition and Vipassana
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III. Zen: Presence as the Only Territory
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IV. Tibetan Buddhism: The Vastest Map of Consciousness
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V. Advaita Vedanta: Consciousness as the Only Territory
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VI. Christian Contemplation: Emptying as the Gateway
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VII. Sufism: Love as Method
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VIII. Taoism: Flowing with What Is
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IX. The Modern Synthesis: MBSR and the Democratisation of Practice
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CHAPTER 5: The Four Pillars of Practice
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I. The First Pillar: Attention
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II. The Second Pillar: Intention
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III. The Third Pillar: Attitude
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IV. The Fourth Pillar: Return
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V. How the Four Pillars Sustain One Another
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VI. The First Instant of Presence
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VII. A Simple Practice: The Four Pillars in Action
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CHAPTER 6: Breathing: the primordial anchor
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I. Why breathing is the universal door
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II. Anatomy of a conscious breath
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III. The twelve basic variations of observation
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Variation 1: The breath at the nostrils
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Variation 2: The breath in the abdomen
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Variation 3: The breath in the chest
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Variation 4: The complete breath, from bottom to top
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Variation 5: Counting the breaths
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Variation 6: Naming the phases
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Variation 7: The breath as open space
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Variation 8: The conscious pause
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Variation 9: The breath and emotions
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Variation 10: The breath and thoughts
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Variation 11: Compassionate breathing
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Variation 12: The breath as the whole body
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IV. How to work with the breath: practical guidelines
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V. Breathing and the moment of death: the ultimate anchor
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VI. A complete session with the breath
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CHAPTER 7: The Body as Sacred Text
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I. The Body That Has Not Been Heard
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II. Interoception: The Sense That Changes Everything
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III. The Body Scan: Complete Instructions
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IV. Sensations, Tensions, and Somatic Messages
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V. Physical Anchoring Practices
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VI. The Body as Teacher of Impermanence
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CHAPTER 8: Sitting, walking, lying down: the postures
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I. The geometry of the body in meditation
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II. The sitting posture: variants and details
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The floor posture: the foundation
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The lotus and half-lotus
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The hands in meditation
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The eyes in meditation
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The chair: the great misunderstood ally
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III. Walking meditation: movement as practice
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Very slow walking
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Walking at normal pace
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Fast walking and walking in nature
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IV. The lying posture: between rest and presence
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V. Other postures: standing, kneeling, on transport
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VI. Adapting practice to one's own body
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VII. Posture as practice in itself
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CHAPTER 9: Samatha: the cultivation of quietude
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I. What samatha is and why it matters
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II. The objects of samatha: forty gates of entry
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III. The factors of absorption: what occurs when concentration matures
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IV. The path of the jhānas
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The first jhāna
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The second jhāna
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The third jhāna
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The fourth jhāna
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The four formless jhānas
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V. The daily practice of samatha: direct instructions
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VI. How to work with distraction
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The nature of distraction
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Working with restlessness
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Working with dullness
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Distraction as teacher
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VII. Samatha in everyday life
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CHAPTER 10: Vipassana: Seeing Clearly
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I. The Three Marks of Existence
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Anicca: Impermanence
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Dukkha: Inherent Unsatisfactoriness
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Anattā: The Absence of a Permanent Self
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II. The Four Foundations of Vipassana
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III. The Technique of Noting and Labelling
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Why Labelling Works
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The Practice of Labelling: Detailed Instructions
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Noting Without Judging What Is Noted
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IV. The Insight States: The Map of Maturation
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V. Vipassana in Everyday Life: Informal Investigation
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VI. The Relationship Between Samatha and Vipassana: Integrated Practice
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VII. A Complete Vipassana Session: Integrated Instructions
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CHAPTER 11: Zazen and the Zen Spirit
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I. The Zen Spirit: the tradition that undoes traditions
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II. The Beginner's Mind: shoshin
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III. Zazen: complete instructions
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The posture of zazen
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Breathing in zazen
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IV. Shikantaza: simply sitting
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V. Kōan: questions without answers
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The kōan of Mu
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What was your face before your parents were born?
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The sound of one hand
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Everyday kōan
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VI. Dokusan: the interview with the master
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VII. Zen practice in everyday life: samu and ichi-go ichi-e
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VIII. A complete zazen practice
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CHAPTER 12: The brahmavihāras: love as meditation
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I. The brahmavihāras: introduction and map
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II. Mettā: love that asks for nothing
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The formal practice of mettā: complete instructions
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The obstacles of mettā and how to work with them
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III. Karuṇā: compassion that does not turn away
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The formal practice of karuṇā
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The difference between karuṇā and empathic distress
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IV. Muditā: joy that knows no envy
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The formal practice of muditā
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V. Upekkhā: the equanimity that supports everything else
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The formal practice of upekkhā
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VI. The brahmavihāras and the neuroscience of love
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VII. The brahmavihāras in daily life
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VIII. Integrated practice: the four brahmavihāras in one session
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CHAPTER 13: Meditation on the Elements and Visualisation
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I. The Four Elements as Contemplative Practice
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Practice: Meditation on the Four Elements
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II. The Power of Inner Imagery: Psychological Foundations
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III. The Tibetan and Tantric Traditions: The Context
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IV. White Light Practice: Purity and Openness
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V. Colour Practice: The Five Wisdom Families
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VI. Space Practice: Consciousness as Sky
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Complete Instructions: Open Sky Practice
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VII. The Practice of the Light Body: Complete Integration
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VIII. Guidelines for Visualisation Practice
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CHAPTER 14: Conscious movement: yoga, qigong and tai chi
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I. Yoga: back to the source
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Patañjali defines āsana in just three words: sthira sukham āsanam.
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Conscious yoga sequence: accessible level
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II. Qigong: cultivating vital energy
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Basic qigong sequence: the eight pieces of brocade
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III. Tai chi: moving meditation par excellence
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The principles of tai chi as contemplative practice
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Basic tai chi sequence: the beginning of the form
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IV. The union of form and emptiness
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V. Mindfulness in everyday movement
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VI. Integrative practice: movement, breath and presence
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CHAPTER 15: Eating with Full Awareness
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I. The Epidemic of Unconscious Eating
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II. The First Mouthful as Initiation
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III. A Complete Practice of Mindful Eating
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Before eating: the pause of gratitude
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During the meal: the seven senses of eating:
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Speed: time as an ingredient
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IV. Physical Hunger: Learning to Read the Body
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V. Emotional Hunger: What Is Really Being Sought
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VI. Existential Hunger: The Void That Nothing Fills
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VII. Mindful Eating and the Relationship with One’s Own Body
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VIII. A Complete Meal: A Practice of Mindful Eating
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CHAPTER 16: Deep listening and conscious speech
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I. The illusion of listening
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II. The obstacles to genuine listening
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III. The practice of listening without responding in the mind
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Instructions for deep listening
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Listening to one’s own body during conversation
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IV. The pause before speaking as spiritual practice
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V. The four pillars of conscious speech
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Is it true?
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Is it necessary?
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Is it the right moment?
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Is it born of good will?
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VI. Communication in conflict: mindfulness under pressure
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VII. Silence as a form of communication
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VIII. Practice: a conscious conversation
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CHAPTER 17: Work as Dojo
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