Mindfulness of Breath (Chapter 5)                                                                            

Mindfulness of Sounds (Chapter 5)                      

Mindfulness of Physical Sensations  (Chapter 5)

Mindfulness of Emotions (Chapter 6)

Mindfulness of Emotions and Physical Sensations (Chapter 7)

Mindfulness of Clouds and Sky (Chapter 9)

Mountain Meditation  (Chapter 11)

Inviting a Difficulty in and Working it Through the Body (Chapter 12)

Your Personal Experience with Self-Compassion  (Chapter 12)

Mindful Observation of Self-Critical Thoughts (Chapter 12)

Mindfulness-based Progressive Muscle Relaxation (Chapter 5)

     Instructions                                  16 muscle group exercise     

     7 muscle group exercise               4 muscle group exercise