Copyright 2020 by Rockridge Press, Emeryville, California
No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise, except as permitted under Sections 107 or 108 of the 1976 United States Copyright Act, without the prior written permission of the Publisher. Requests to the Publisher for permission should be addressed to the Permissions Department, Rockridge Press, 6005 Shellmound Street, Suite 175, Emeryville, CA 94608.
Limit of Liability/Disclaimer of Warranty: The Publisher and the author make no representations or warranties with respect to the accuracy or completeness of the contents of this work and specifically disclaim all warranties, including without limitation warranties of fitness for a particular purpose. No warranty may be created or extended by sales or promotional materials. The advice and strategies contained herein may not be suitable for every situation. This work is sold with the understanding that the Publisher is not engaged in rendering medical, legal, or other professional advice or services. If professional assistance is required, the services of a competent professional person should be sought. Neither the Publisher nor the author shall be liable for damages arising here-from. The fact that an individual, organization, or website is referred to in this work as a citation and/or potential source of further information does not mean that the author or the Publisher endorses the information the individual, organization, or website may provide or recommendations they/it may make. Further, readers should be aware that websites listed in this work may have changed or disappeared between when this work was written and when it is read.
For general information on our other products and services or to obtain technical support, please contact our Customer Care Department within the United States at (866) 744-2665, or outside the United States at (510) 253-0500.
Rockridge Press publishes its books in a variety of electronic and print formats. Some content that appears in print may not be available in electronic books, and vice versa.
TRADEMARKS: Rockridge Press and the Rockridge Press logo are trademarks or registered trademarks of Callisto Media Inc. and/or its affiliates, in the United States and other countries, and may not be used without written permission. All other trademarks are the property of their respective owners. Rockridge Press is not associated with any product or vendor mentioned in this book.
Interior and Designer: Mando Daniel
Art Producer: Janice Ackerman
Editor: Shannon Criss
Production Editor: Matthew Burnett
Illustration: Marina Demidova/shutterstock.
: Lisa Graves
ISBN: Print 978-1-646-11667-6 | eBook 978-1-64611-668-3
R0
This book is dedicated to the millions of Buddhist meditation practitioners who have come before me. Thank you for keeping this practice alive.
Contents
You probably picked up this book because youre keen to start meditation. Perhaps your racing mind is causing you anxiety, preventing you from getting proper sleep, or causing you to be unkind and impatient, especially with those you love. Maybe, as was the case for me, youre turning to meditation as a lifeline to help you deal with overwhelming emotions. My name is Dawn Mauricio and I aim to provide you with a personal introduction to this practice. Like so many people, I came to mindfulness meditation because I was suffering. To be completely honest, though, at that time it felt very much like I came crawling to this practice.
In my mid-twenties, freshly out of an emotionally and verbally abusive relationship, I was having regular bouts of extreme anxiety. I would cry uncontrollably and often felt assaulted by my unrelenting thoughts. The only time I got a break from these emotions was when I practiced yoga. The physical sensations brought on by practicing yoga acted as a portal to mindfulness, and it was the mindfulnessbeing in the present momentthat brought me peace. Hours a day and days on end, I clung to my yoga practice like my life depended on it.
Soon after, I did what any well-meaning perfectionist would do: I started going on several silent meditation retreats each year and practicing for two to three hours a day. My mom and my partner at that time had a meeting with me that felt almost like an interventionnot because they thought I was joining a cult (although Im sure that thought had crossed their minds), but because they both felt I was really impatient with them and got angry easily, despite my dedication to practice.
Of course, I thought they were the problem. However, what they said stuck. I soon realized that, by approaching meditation the way I did, I was using it as an escape from my problems and my role in them. This isnt the case for all serious practitioners, but it was certainly the case for me. I then committed to not attending a silent retreat until the desire came from wanting to connect deeply instead of wanting to escape. I also committed to reducing my daily practice time by more than half. Those two years of practice were incredibly challenging, as I was forcing myself to deal with the discomfort of daily lifelike the ending of relationships, difficult work situations, or the news of the worldinstead of fleeing.
The lessons learned during those two years have impacted my practice, my teachingsand me, on a personal levelmore than I could have ever known. It is from that place that I teach and from there that what I share with you in this book originates. Almost two decades later, this practice has seen me through many highs and lows. The practice is not always pleasant, particularly when Im feeling agitated, restless, or sleepy, or when Im hit with a challenging time in my life and am filled with overwhelming emotions. Also, I tend toward anxiety, and so during anxious periods, getting to practice is challenging. But it is always worth it, and Im still in awe of the ways this simple yet powerful practice provides me with a freedom I have yet to find anywhere else or in anything else. I have since completed various multi-year Buddhist and meditation programs, including several long retreats (one a three-month silent retreat!), as well as a four-year teacher training program. Thanks to my years of practice and teaching meditation retreats and mindfulness workshops, I have the opportunity to share mindfulness meditation with you.
As you make your way through this text, what I hope most is that you realize you dont need to go on a three-month retreat or embark on a four-year training program to start positively impacting your life and, by extension, the lives of those around you. All that is really needed is an open mind, a willingness to try something new, a sincere desire to see clearly, and a real yearning for more contentment and less suffering in your life and the lives of others.
With this practice, may you find steadiness, resilience, and joy.
HOW TO USE THIS BOOK
This book covers what youll need as you begin your mindfulness meditation journey. In it, youll find an introduction to mindfulness, 50 meditation practices you can do in various settings, and tips on how to continue with your practice beyond this book so that it becomes a mainstay in your life.
In is helpful so that when you do feel resistance, youll have the information and tools you need to validate your experience and overcome mental roadblocks.
