“This is the book for which many have been waiting, though they may not have known it. It is the ideal beginner’s guide to mindfulness, written by Vidyamala, one of the best respected and well-loved practitioners in the field, who understands mindfulness too deeply to make it complicated; ably aided by Claire, a thoroughly modern and experienced journalist with her finger on the pulse of the complex lives of today’s women”
Katherine Weare – Emeritus Professor, University of Southampton
As an advocate for mindfulness in Parliament, I am delighted that this book focuses solely on how women can apply mindfulness to their everyday lives. Vidyamala and Claire recognise that, as women, we can be doubtful at first as to whether this is just adding more to our busy lives and ever-growing to-do list. However, the beauty of this book is that it addresses all of our concerns and speaks our language through its direct approach, solutions and guided practices.
Tracy Crouch – MP, UK Parliament
I wrote Mindfulness for Women with Claire Irvin who is a journalist with two small children. The book documents her journey of learning mindfulness in the midst of her busy life, as well as containing a wealth of practical exercises and reviews of the latest scientific research into mindfulness.
There are audio guided meditations to accompany the book, available on a CD that accompanies the book, or audio downloads. It is also available as an audiobook. There are materials to accompany the audiobook here
Mindfulness is a potent antidote to anxiety, stress, depression, exhaustion and irritability. It leads to a greater sense of contentment and can also reduce addictive and self-destructive behavioural patterns.
This book will enable you to experience the benefits for yourself. It’s not designed as a lengthy course but is solution-based. It’s fast – evidence shows that a little bit of mindfulness goes a long way. It’s also bespoke – you can read all of it cover to cover, or simply dip in and out, depending on what you want to focus on. You can listen to whichever meditation track suits you at any given time and you can run tracks together if you want to meditate for longer periods. It’s designed to suit your life and priorities now and well into the future.
No matter who we are, or what stage of life we are at, we all long for similar things; to be happy, connected with others, in touch with a sense of calm and peace, vital, alive and joyful. And we long to be able to ride out the tough patches that hit all of us from time to time with some degree of grace and dignity.
The good news is that we can fulfil these longings at any time, in any place. They are only a moment away, a breath away. We can learn how to be comfortable with our body, know and understand our mind, and love our heart. It isn’t difficult, long-winded or time-consuming. In doing so you’ll feel happier in your own skin, less stressed, more confident, more capable and more at ease with yourself and life.
This is what Mindfulness for Women is about. It is a practical guide to coming home to yourself in each present moment. To finding the ledge behind the waterfall of life. To resting in the depths of the ocean rather than being tossed about by surface waves.
Chapter headings are:
- 1 Don’t Just Exist – Shine!
- 2 What is Mindfulness?
- 3 How to Meditate?
PART ONE: LOVE YOUR BODY
- 4 Calm Your Body
- 5 Accept Your Body
PART TWO: FIND PEACE OF MIND
- 6 Calm Your Mind
- 7 Have Compassion for Your Mind
PART THREE: LET KINDNESS MAKE YOU HAPPY
- 8 Find the Good in You
- 9 Love Other People
- 10 Keep Flowing and Loving
PART FOUR: MINDFULNESS IN EVERYDAY LIFE
- 11 Less Stressed For Ever
- 12 How Changing Your Mind Can Change the World
Guided meditations to accompany the book
Chapter 4 ‘Calm Your Body’ Body Scan with Emphasis on the Breath
Chapter 5 ‘Accept Your Body’ Compassionate Body Scan meditation
Chapter 6 ‘Calm Your Mind’ Breathing Anchor meditation
Chapter 7 ‘Have Compassion for your Mind’ Compassionate Breathing Anchor meditation
Chapter 8 ‘Find the Good in You’ Self-Compassion meditation
Chapter 9 ‘Love Other People’ Connection meditation
Chapter 10 ‘Keep Flowing and Loving’ Open Heart meditation
Chapter 11 ‘Less Stressed For Ever’ Three Minute Breathing Space
Chapter 2: The ice cream meditation
Chapter 2: Mindfulness exercise – ‘a taste of mindfulness’
Chapter 9: Loving Kindness (Metta Bhavana) meditation
Appendix 4: Three Diaphragm Breath Inquiry meditation
Other free meditations to try: