9780861713493

Rewritten and revised for new readers, this classic manual on relaxation andeditation covers a wide range of techniques for focusing the mind andarmonizing it with the outside world. Original.

Joel and Michelle Levey have taught thousands of people around the globe to live in greater harmony and balance. Field-tested and refined over many years, the Leveys' unique approach to stress-mastery and personal development offers step-by-step guidance for developing personal strengths, enhancing the quality of life, and making a real contribution to the world.

Margaret Wheatley writes, teaches and speaks about how we can organize and accomplish work in chaotic times, sustain our relationships, and willingly step forward to serve. Since 1973, Meg has worked with an unusually broad variety of organizations; her clients and audiences range from the head of the U.S. Army to twelve-year-old Girl Scouts, from CEOs and government ministers to small town ministers, from large universities to rural aboriginal villages. All of these organizations and people wrestle with a common dilemma-how to maintain their integrity, focus and effectiveness as they cope with the relentless upheavals and rapid shifts of this troubling time. But there is another similarity: a common human desire to find ways to live together more harmoniously, more humanely, so that more people may benefit.

Foreword

xiii

Awakening our full potential

1

(7)

How to get the most from this book

8

(3)

PART ONE: RELAXATION

11

(34)

Dynamic relaxation

13

(3)

Guidelines for developing relaxation skills

16

(29)

Letting go of tension

27

(2)

Flow sequence

29

(4)

Relaxing the body

33

(2)

Body scan

35

(1)

Autogenic imagery

36

(3)

Creating an inner oasis

39

(2)

Rainbow light relaxation

41

(3)

Symptoms of relaxation

44

(1)

PART TWO: CONCENTRATION

45

(30)

Focusing the mind

47

(3)

Guidelines for developing concentration skills

50

(25)

Self-remembering

53

(2)

An antidote to discouragement

55

(2)

Zen breathing exercise

57

(2)

Sufi breathing exercise

59

(2)

Breathing easy

61

(1)

Abdominal breathing

62

(2)

Concentration: The simple nine-part breath

64

(2)

Contemplative practice

66

(2)

Spheres of mind

68

(3)

Concentration with a natural object

71

(2)

Concentration while walking

73

(2)

PART THREE: MEDITATION

75

(126)

What is meditation?

76

(3)

Varieties of meditation

79

(3)

Meditation traditions as liberative art forms

82

(2)

Meditation: The path of awakening

84

(3)

Guidelines for developing meditation skills

87

(114)

Doing what we love to do

96

(2)

Listening

98

(3)

Continuum

101

(3)

Investigating the mind

104

(4)

Thoughts

108

(3)

Mindfulness of stories

111

(2)

Stopping the war

113

(2)

Kitchen yogi meditation

115

(2)

Eating mindfully

117

(2)

Waliking meditation

119

(1)

Sleeping meditation

120

(2)

Waking up within the dream

122

(2)

Waking up throughout the day

124

(3)

Two domains of reality

127

(2)

Buddhaverse

129

(2)

Reflective meditation

131

(3)

Standing in the possibility

134

(2)

Meditation on the five elements

136

(2)

Hollow body meditation

138

(4)

Mental massage

142

(1)

The center of your mandala

143

(1)

The drop and the ocean

144

(3)

Transforming emotions

147

(4)

Meditation on forgiveness

151

(3)

Increasing compassion

154

(3)

Loving-kindness meditation

157

(7)

Driving meditation

164

(2)

The four immeasurable attitudes

166

(2)

Breathing with all beings

168

(3)

Transforming energy

171

(2)

Meditation on the angel of universal compassion

173

(2)

Meditation on the teacher

175

(2)

Mother of compassion

177

(3)

Sphere of light

180

(2)

Meditations for dying

182

(4)

Mantra: protection for the mind

186

(4)

Meditations with a partner

190

(3)

Matrix of mind

193

(2)

Guidelines for daily practice

195

(6)

PART FOUR: CONTEMPLATIVE WISDOM IN DAILY LIFE

201

(70)

Deepening your meditation practice

203

(5)

Strategies for mastering stress

208

(4)

Guidelines for creative visualization

212

(5)

Transforming pain

217

(3)

Balancing breath, brain, and mind

220

(3)

Sports: A Western yoga

223

(7)

Cyberphysiology and biofeedback: Inner technologies of mindbody and spirit

230

(11)

PART FIVE: MEDITATION IN THE WORLD OF WORK

241

(2)

Relaxation, concentration, and meditation at work: an inspiring example

243

(6)

Leadership and spirit at work

249

(10)

Creative intelligence: the dynamic synergy of active and quiet mind skills

259

(3)

Profoundly inspired work: Visionary research

262

(3)

Glimpsing the sacred in daily work-life

265

(2)

Data to inspire faith

267

(4)

Resources

271

(2)

Suggested further readings and resources

273

(10)

Acknowledgments

283

(2)

Author's biography

285

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The Fine Arts of Relaxation, Concentration, and Meditation Ancient Skills for Modern Minds

The Fine Arts of Relaxation, Concentration, and Meditation Ancient Skills for Modern Minds

0861713494

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