Real Happiness: The Power of Meditation: A 28-Day Program
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Sharon Salzberg. (2010). Real Happiness: The Power of Meditation: A 28-Day Program. Workman Publishing Company.

Sharon Salzberg. 2010. Real Happiness: The Power of Meditation: A 28-Day Program. Workman Publishing Company.

Sharon Salzberg, Real Happiness: The Power of Meditation: A 28-Day Program. Workman Publishing Company, 2010.

Sharon Salzberg. Real Happiness: The Power of Meditation: A 28-Day Program. Workman Publishing Company, 2010.

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     Sharon Salzberg is a pioneer in the field of meditation, a world-renowned teacher, and New York Times bestselling author. She has played a pivotal role in bringing meditation and mindfulness into mainstream American culture since 1974. Sharon is cofounder of The Insight Meditation Society in Barre, MA, and has authored 10 books, including the New York Times bestseller Real Happiness. Acclaimed for her down-to-earth and relatable teaching style, Sharon offers a secular, modern approach to Buddhist teachings, making them instantly accessible. Her writing can be found on Medium, On Being, the Maria Shriver blog, and Huffington Post. Sharon is also the host of her own podcast The Metta Hour, with 100+ episodes featuring interviews with the top leaders and voices in the meditation and mindfulness movement. Learn more at www.sharonsalzberg.com.
      

   • name: Sharon Salzberg

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Real Happiness

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Thousands of years prove it, and Western science backs it: Meditation sharpens focus. Meditation lowers blood pressure, relieves chronic pain, reduces stress. Meditation helps us experience greater calm. Meditation connects us to our inner-most feelings and challenges our habits of self-judgment. Meditation helps protect the brain against aging and improves our capacity for learning new things. Meditation opens the door to real and accessible happiness.

There is no better person to show a beginner how to harness the power of meditation than Sharon Salzberg, one of the world's foremost meditation teachers and spiritual authors. Cofounder of the Insight Meditation Society, author of Lovingkindness, Faith, and other books, Ms. Salzberg distills 30 years of teaching meditation into a 28-day program that will change lives. It is not about Buddhism, it's not esoteric—it is closer to an exercise, like running or riding a bike. From the basics of posture, breathing, and the daily schedule to the finer points of calming the mind, distraction, dealing with specific problem areas (pain in the legs? falling asleep?) to the larger issues of compassion and awareness, Real Happiness is a complete guide. It explains how meditation works; why a daily meditation practice results in more resiliency, creativity, peace, clarity, and balance; and gives twelve meditation practices, including mindfulness meditation and walking meditation. An extensive selection of her students' FAQs cover the most frequent concerns of beginners who meditate—"Is meditation selfish?" "How do I know if I'm doing it right?" "Can I use meditation to manage weight?"

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Thousands of years prove it, and Western science backs it: Meditation sharpens focus. Meditation lowers blood pressure, relieves chronic pain, reduces stress. Meditation helps us experience greater calm. Meditation connects us to our inner-most feelings and challenges our habits of self-judgment. Meditation helps protect the brain against aging and improves our capacity for learning new things. Meditation opens the door to real and accessible happiness.

There is no better person to show a beginner how to harness the power of meditation than Sharon Salzberg, one of the world's foremost meditation teachers and spiritual authors. Cofounder of the Insight Meditation Society, author of Lovingkindness, Faith, and other books, Ms. Salzberg distills 30 years of teaching meditation into a 28-day program that will change lives. It is not about Buddhism, it's ...

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tableOfContents

Introduction 1

CHAPTER 1
What Is Meditation? (or, If You Can Breathe, You Can Meditate) 7
ATTENTION, ATTENTION, ATTENTION * THE THREE KEY SKILLS * WHAT MEDITATION ISN'T

CHAPTER 2
Why Meditate?
The Benefits and Science of Meditation 18
THE PAYOFFS * WHAT NEUROSCIENCE HAS SHOWN ABOUT THE EFFECTS OF MEDITATION * KICKING OPEN THE DOOR

WEEK ONE
Concentration Breathing and the Art of Starting Over 35
GETTING READY: PLACE, TIME, AND POSTURE * PRACTICE PREVIEW
CD MEDITATION: BREATHING 46
MEDITATION: HEARING 51
MEDITATION: LETTING GO OF THOUGHTS 54
MEDITATION: MINI-MEDITATIONS
THROUGHOUT THE DAY 56
FAQS 62
REFLECTIONS ON WEEK ONE * KEEP A SITTING JOURNAL * THE CHATTERING MIND * THE TAKEAWAY *

WEEK TWO
Mindfulness and the Body Letting Go of Burdens 77
PRACTICE PREVIEW
MEDITATION: BODY SCAN 84
CD MEDITATION: WALKING 86
MEDITATION: BODY SENSATIONS 92
MEDITATION: EVERYDAY ACTIVITIES 95
MEDITATION: DRINKING TEA 96
FAQS 101
REFLECTIONS ON WEEK TWO * THE TAKEAWAY

WEEK THREE
Mindfulness and Emotions Dealing with Thoughts and Feelings 106
THE FIVE OBSTACLES * PRACTICE PREVIEW
CD MEDITATION: ON EMOTIONS 116
MEDITATION: CALLING UP DIFFICULT EMOTIONS 119
GENTLE NOTES ON MENTAL NOTING 120
MEDITATION: ON POSITIVE EMOTIONS 123
MEDITATION: ON THINKING 125
FAQS 131
REFLECTIONS ON WEEK THREE * NON-DOING * THE TAKEAWAY

WEEK FOUR
Lovingkindness Cultivating Compassion and True Happiness 144
PRACTICE PREVIEW
CD MEDITATION: LOVINGKINDNESS 153
MEDITATION: LOVINGKINDNESS FOR TIMES OF EMOTIONAL OR PHYSICAL PAIN 155
MEDITATION: LOVINGKINDNESS FOR CAREGIVERS 159
MEDITATION: ON SEEING THE GOOD WITHIN 161
MEDITATION: QUIETING THE INNER CRITIC 163
MEDITATION: LOVINGKINDNESS WHILE WALKING 164
MEDITATION: CIRCLE OF LOVINGKINDNESS 165
FAQS 169
REFLECTIONS ON WEEK FOUR * THE TAKEAWAY * 10 WAYS TO DEEPEN YOUR PRACTICE

THE WEEKS BEYOND
Keeping the Practice Going "Just Put Your Body There" 181
START OVER * REMEMBER THAT CHANGE TAKES TIME * USE ORDINARY MOMENTS * YOUR LIFE AND YOUR PRACTICE * FAQS * FINAL REFLECTIONS

Resource Guide 200
PLACES TO LEARN INSIGHT MEDITATION AND FIND SUPPLIES * NOTES

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