Ten to Zen
Ten Minutes a Day to a Calmer, Happier You
Published on 8. October 2019
192 pages
978-1-4521-8286-5 (ISBN)
Description
This all-levels meditation guide presents a simple 10-minute practice to reduce anxiety and promote well-being. Drawing on his 20 years as a clinical therapist, author Owen O'Kane offers a unique combination of therapeutic and mindfulness techniques for managing stress, improving mental clarity, and putting an end to unhelpful thought patterns. With step-by-step instructions for each minute of the practice and easy-to-follow exercises for developing a daily meditation routine, Ten to Zen is an empowering handbook for finding peace, clarity, and joy-anytime and anywhere. All it takes is 10 minutes.
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Owen O'Kane
Ten to Zen
Ten Minutes a Day to a Calmer, Happier You (Meditation Book, Holiday Gift Book, Stress Management Mindfulness Book)
Book
10/2019
Chronicle Books
€34.78
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Person
Owen O'Kane is a psychotherapist and mental health professional based in England. His work focuses on helping people quell anxiety and manage stress so they can live happy and healthy lives.
Content
- Cover
- Title
- Copyright
- Dedication
- Contents
- Introduction
- Part One-The Background
- CHAPTER 1 : The Ten in the Zen
- Creating Mental Space
- What's in the Ten Minutes?
- Why I Use CBT and Mindfulness
- CHAPTER 2 : Committing to Change
- Making a Conscious Commitment
- Change Can Take Time
- Why It's Called a Workout
- Make Your Commitment
- How This Helps
- Taking Care of Our Minds
- CHAPTER 3 : The Antics of the Brain
- The Hardwiring of the Mind
- The Mind in "Threat Mode"
- Who's Directing Your Movie?
- You Have Choice and You Have Control
- Catastrophic Thoughts
- Racing Thoughts
- Unusual Thoughts
- Taking Back Control
- Understanding the Chaotic Mind
- Breaking the Anxiety Loop
- Switching Off Your Threat System
- So Let's Give It a Try
- None of This Is Your Fault
- Flexibility Is Not Just Good for the Body
- That Old Chestnut, Shame
- Shame and Guilt-There Is a Difference
- Part Two-The Ten-Minute Workout
- CHAPTER 4 : Minute 1-Time to Stop
- Getting Started
- What Is the Best Time of Day to Do This?
- Step 1-Simply Stopping
- Planning When to Stop
- Why You Should Stop, and No Excuses
- Step 2-Checking In
- What If It Doesn't Feel Good?
- Everything to Gain and Nothing to Lose
- CHAPTER 5 : Minutes 2 and 3-Time for Your Calm Space
- Step 3: Arriving at Your Calm Space
- Installing Your Calm Space
- Visualizing Your Calm Space
- Name Your Calm Space
- Tapping It In
- CHAPTER 6 : Minutes 4 and 5-Time to Breathe
- Step 4: Bringing Breath into Your Workout
- Getting Back in the Driver's Seat
- Connecting to the Breath and Body
- Breath as a Source of Power
- Connecting to Your Breath
- First Minute
- Second Minute
- Putting Your Breath Work Together
- CHAPTER 7 : Minutes 6 and 7-Time to Tame Your Thoughts
- You Are Not Your Thoughts
- Who Is Running the Show, You or Your Thoughts?
- What's Wrong with Positive Thinking?
- Jack-in-the-Box Thoughts
- What Are Your Critical Voices Telling You?
- Don't Pick the Booby Prizes
- The Usual Suspects
- The Critical Judge
- The Military General
- The Dramatist
- The Psychic
- The Trash Collector
- The Terminator
- Step 5: Observing Your Thoughts within Your Ten to Zen Workout
- CHAPTER 8 : Minutes 8 and 9-Time to Be Mindful
- What Is Mindfulness?
- My Journey to Mindfulness
- Step 6: The Practice
- The Power in This Moment
- Why This Will Be Helpful
- In Mindfulness Practice
- Experiencing Life in the Moment
- The Evidence
- The Mindful Wisdom of the Dying
- Putting It All Together
- CHAPTER 9 : Minute 10-Time to Embody Your Ten to Zen Principles
- The Principles of Your Ten to Zen Cloak
- Adding on the Final Layer
- Step 7: Being Your Authentic Self
- Acceptance
- Acceptance Doesn't Mean Defeat
- How This Links in to Ten to Zen
- Accepting Yourself
- Accepting Others
- Who's Pushing Your Buttons?
- Compassion
- The Benefits of Compassion
- Authenticity
- Authentic Living and You
- Finishing Your Ten to Zen Workout
- CHAPTER 10: Beyond Ten to Zen
- What If I Don't Have Ten Minutes but Need the Techniques in a Crisis?
- Your Emergency Two to Zen
- What Are Your Key Principles for Ten to Zen Living?
- Top Lifestyle Tips for Ten to Zen Living
- Know When to Ask for Help or Support
- Surround Yourself with Radiators, not Drains
- Take Responsibility for Your Life
- Get Out and Do Stuff, Even When You're Not Feeling It
- Exercise
- Sleep Well
- Watch Your Diet
- Take a Walk in the Park
- Allow Yourself to Be Human
- Accept That It's Up to You
- Ten Final Lessons from my Work with the Dying
- Afterword
- Finding Help and Support
- Helplines, Websites, and Organizations
- Talk to Someone You Trust
- Helping Children
- Further Information
- Acknowledgments
- About the Author
- Chronicle Ebooks
