دانلود کتاب Mindfulness for Beginners in 10 Minutes a Day: Mindful Moments to Bring Clarity and Calm to Your Morning, Day, and Night

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Title Page
Dedication
Copyright
Contents
Introduction
CHAPTER 1: What is Mindfulness?
CHAPTER 2: Mindful Mornings
Waking Up Grateful
Getting the Kinks Out
Brushing with Presence
Grounding Down
Invigorating Morning Flow
Breathing Through the Nose
Journaling for a Great Day
Walking Mindfully
Taking a Mindful Seat
Charting Your Free Time
Centering
Showering Sensually
Building and Keeping Your Sanctuary
Setting Intentions
Asking Better Self-Inquiry Questions
Devoting Your Attention
Savoring the First Sip
Observing the Sounds Around You
CHAPTER 3: Mindful Days
Pausing
Getting Up to Stretch
Clearing Away Distractions
Adopting a “Just This” Attitude Online
Treating Yourself to a Midday Walk
Practicing the Zoom Lens of Attention
Breathing with Joy
Noticing and Releasing Tension
Savoring the First Bite
Sending a Note of Thanks
Reflecting with Reverence
Rewarding Yourself for Follow-Through
Moving in Your Chair
Awakening Your Energy
Becoming What You Think
Wishing You Well
Writing Down Your Challenges
Self-Compassion Booster
CHAPTER 4: Mindful Nights
Closing Out the Day Ritual
Spending Time in Your Sanctuary
Putting Your Feet Up
Preparing a Healthy Snack with Full Attention
Soothing Moon Flow
Feeling Your Cozy Clothes
Turning Down the Lights
Observing the Surrounding Sounds
Anchoring Your Mind
Letting Your Thoughts Flow
Breathing into Your Belly and Heart
Appreciate Slowing Down
Channeling Your Energy Centers
Balancing Your Breath
Turning Inward: A Heart-Centered Meditation
Loving-Kindness Meditation for Yourself
Relaxing into Stillness
Letting Go
Conclusion
Resources
References
About the Author