Mindfulness-integrated CBT for Well-being and Personal Growth Four Steps to Enhance Inner Calm, Self-Confidence and Relationships

This is a clear, streamlined guide to using Mindfulness-integrated Cognitive Behavior Therapy (MiCBT) to improve well-being and manage a range of personal and interpersonal difficulties.

• Integrates the core principles of Eastern mindfulness with the Western evidence-based principles of CBT
• Provides simple and practical, step-by-step guidance to understanding and implementing the four stages of MiCBT with helpful FAQ sections, success stories from patients, and free access on the companion website to the author’s MP3 audio instructions for basic and advanced mindfulness meditation techniques
• Written by the foremost expert in this area, with over 25 years’ experience in mindfulness meditation and training from around the world
• Perfect for individuals working toward self-improvement on their own, as well as professionals assisting clients in individual or group therapy

DR BRUNO CAYOUN is Director of the MiCBT Institute and a clinical psychologist in private practice in Hobart, Australia. He is the principal developer of Mindfulness-integrated Cognitive Behavior Therapy (MiCBT) and has been teaching this approach to mental health professionals internationally since 2003. He has practiced mindfulness meditation for over 25 years and has undergone extensive training in France, Nepal, India, and Australia. Dr Cayoun supervises mindfulness research at the MiCBT Institute and in collaboration with several universities in Australia. He is the author of Mindfulness-integrated CBT: Principles and Practice (Wiley Blackwell, 2011), as well a range of MiCBT resources for professionals.

About the Author vii

Foreword viii

Acknowledgements ix

Introduction 1

Step 1 Personal Stage 7

1 Committing to Learn and Change 9

2 Week 1: Establishing Self-Care and Feeling Grounded 22

3 Inheritance and Maintenance of Unhappiness 30

4 Integrating Western Science and Eastern Wisdom 45

5 Week 2: Regulating Attention and Gaining Mastery Over Your Mind 60

6 Learning About Your Mind 81

7 Week 3: Understanding and Regulating Emotions 92

8 The Deeper Nature of Your Emotions 108

9 Week 4: Applying Mindfulness Skills in Daily Life 119

Step 2 Exposure Stage 145

10 Week 5: Regulating Behavior to Overcome Avoidance 147

11 Week 6: Improving Self-Confidence 168

Step 3 Interpersonal Stage 187

12 Week 7: Improving Relationships with Interpersonal Mindfulness 189

13 Week 8: Improving Relationships with Mindful Communication 212

Step 4 Empathic Stage 233

14 Week 9: Feeling Compassionate and Connected with Others 235

Shaping Your Future 263

15 Maintaining Well-Being and Personal Growth 265

Index 289

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