Nonfiction

The Headspace Guide to Meditation & Mindfulness

The Headspace Guide to Meditation & Mindfulness

  • Downloads：9484
  • Type：Epub+TxT+PDF+Mobi
  • Create Date：2021-04-09 11:55:49
  • Update Date：2025-09-06
  • Status：finish
  • Author：Andy Puddicombe
  • ISBN：1250104904
  • Environment：PC/Android/iPhone/iPad/Kindle
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Summary

This program was previously published as Get Some Headspace: How Mindfulness Can Change Your Life in Ten Minutes a Day。

Quiet the mind， feel less stressed and less tired， and achieve a new level of calm and fulfillment in just ten minutes a day。

Andy Puddicombe， a former Buddhist monk， the Voice of Headspace， and the UK's foremost mindfulness expert， is on a mission: to get people to take 10 minutes out of their day to sit in the here and now。

Like his readers and students， Andy began his own meditation practice as a normal， busy person with everyday concerns， and he has since designed a program of mindfulness and guided meditation that fits neatly into a jam-packed daily routine - proving that just 10 minutes a day can make a world of difference。

Accessible and portable， The Headspace Guide to Meditation and Mindfulness offers simple but powerful meditation techniques that positively impact every area of physical and mental health: from productivity and focus， to stress and anxiety relief， sleep， weight-loss， personal relationships。。。the benefits are limitless。 The result？ More headspace， less stress。 Andy brings this ancient practice into the modern world， tailor made for the most time starved among us。

Switch off after work
Fall asleep at night
Feel less anxious， sad， or angry
Control your cravings
Find a healthy weight

©2011 Andy Puddicombe （P）2012 Macmillan Audio

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Reviews

Yashashree Gangavane ，

Andy paints a beautifully relatable picture of meditation through anecdotes from his life inside and outside monasteries。 I would recommend this book to everyone willing to listen:1。 To to people who think meditation is not for them: This book will eliminate all misconceptions about meditation， and make you understand that it’s all about accepting your mind and assure you that it is indeed， for everyone。2。 To people who want to try out meditation: This book will encourage you to meditate and hel Andy paints a beautifully relatable picture of meditation through anecdotes from his life inside and outside monasteries。 I would recommend this book to everyone willing to listen:1。 To to people who think meditation is not for them: This book will eliminate all misconceptions about meditation， and make you understand that it’s all about accepting your mind and assure you that it is indeed， for everyone。2。 To people who want to try out meditation: This book will encourage you to meditate and help you out with beginners’ mistakes。3。 To people who meditate regularly: As someone who has reaped the benefits of meditation for over 10 months， this book is exactly what I will come back to， every time I feel discouraged or disconnected from meditation。 。。。more

Gaby Lopez ，

Gives a good introduction to meditation and explains why the techniques used in the app are designed the way they are。 Makes meditation easy to understand and engage in。

Veronika Kuběnská ，

A pleasant read and a very succint answer to my questions: what is midfulness， how can it help me and how can I start practising it？And the app is free！ Can't wait to start。 A pleasant read and a very succint answer to my questions: what is midfulness， how can it help me and how can I start practising it？And the app is free！ Can't wait to start。 。。。more

Eduardo Fernandez V ，

I liked the book to the extent that it brings meditation easily to daily life。 Full of advices that can be built into a normal schedule。 Excercises can be done with or without the app， although I recommend downloading it。

Jus Jaisinghani ，

It's a good book to understand Meditation and has clear exercises to follow the same， The stories are insightful and I loved reading in detail the explanations or processes which go into the creator of the app Headspace。 Having said that， if you are a user of headspace there is essentially very little new fundamental information in this book。 So I think this book is not for those who are using the app and are seeing the progress。 Otherwise， it's well written。 It's a good book to understand Meditation and has clear exercises to follow the same， The stories are insightful and I loved reading in detail the explanations or processes which go into the creator of the app Headspace。 Having said that， if you are a user of headspace there is essentially very little new fundamental information in this book。 So I think this book is not for those who are using the app and are seeing the progress。 Otherwise， it's well written。 。。。more

Andreea Micu ，

A wonderful book especially for people who never tried meditation before and are curious to discover the benefits of this ancient practice :）

Eugenie ，

Book for the month。The first time I heard of meditation was when I was an exchange student in the UK。 A friend from Germany were doing her meditation when I knocked her door。 I asked a bit details of how she conducted and thought it was a waste of time; yes I was just too mundane back then。 I did yoga off and on during 2019。 Before the start of each session， we are asked to take a min to calm down。 My first trying of meditation was when I experienced insomnia last year。 I tried to relax my body’ Book for the month。The first time I heard of meditation was when I was an exchange student in the UK。 A friend from Germany were doing her meditation when I knocked her door。 I asked a bit details of how she conducted and thought it was a waste of time; yes I was just too mundane back then。 I did yoga off and on during 2019。 Before the start of each session， we are asked to take a min to calm down。 My first trying of meditation was when I experienced insomnia last year。 I tried to relax my body’s recalling what my yoga teacher said “read your body from toes to the head， just relax every cell of your body and notice yourself sinking to the ground”， it worked so well to me when I focused on my body status and calm it down， I would fall asleep within 10mins or even shorter。 This book makes meditation so closed to life by telling his own stories。 I thought meditation means for sitting there closing eyes for a long time。 But in fact， it’s about the integration of the practice into our life， there is meditation when we eat， walk， exercise， sleep etc。。 the meditation is meant to be mindfulness（“ to be present， in the moment， Undistracted， it implies resting the mind in its natural state of awareness， which is free of bias or judgement。”） I just can’t agree more when reading the book， it shows the benefits of meditation bit by bit; I do agree that the more you push against something， the more tension you create。 In order to resist something， you need to have an idea of what it is。 It’s important to observe it， whether it’s the hatred， agitation， rage， indignation or happiness， excitement 。 Be aware of it and understand our own emotion， the process would help you go back to the natural status and be clearerIndeed， it’s a book worthy reading for the life。 。。。more

Kerry ，

This is a really great tool for anyone curious about meditation。 Laying out the foundations， science and know how of basic meditation practice through story telling， lends to a really effective method of learning。 If you have wondered about meditation and want to give it a try this book will surely show you how to get started。 If you’ve been meditating a while this book is still useful and filled with great anecdotes and metaphors to reinforce your practice。

Jacob ，

Possibly the most important book I’ve ever read。

Aman ，

It was good but not something extraordinary and eye-opening。 The book contains simple practices for a calm and balanced living。 Recommended for someone new to this genre。

Diane ，

The autobiography and basics behind Puddicombe's very popular "Headspace" app。 The autobiography and basics behind Puddicombe's very popular "Headspace" app。 。。。more

Menna Nasser ，

I have been trying to meditate for over a year now using mobile applications where some person guide me what I should and how I should think and it got better and better by practicing， but I felt like I need to be able to do this on my own just knowing what I should do whenever I need to meditate without the use of an application or even the mobile phone as it's a sort of distraction for me。 I watched the headspace series on netflix and it was amazing that made me really excited to read this boo I have been trying to meditate for over a year now using mobile applications where some person guide me what I should and how I should think and it got better and better by practicing， but I felt like I need to be able to do this on my own just knowing what I should do whenever I need to meditate without the use of an application or even the mobile phone as it's a sort of distraction for me。 I watched the headspace series on netflix and it was amazing that made me really excited to read this book。In this book I found what I was looking for and I feel like I really learnt how to guide my mind and be aware of everything around me and that I don't need to be sitting and closing my eyes to meditate， I only need to be aware of what I'm doing and control my mind every time it wanders and start thinking about everything and get it back to focus on what I'm doing and it really helped me while praying as I used to overthink while praying and not focusing on the act itself but now things are different。 I'm so glad that I started meditating， it really changed alot of things and I feel I can control the impact my thoughts now and how to deal with them but it still needs alot of practice but I think it's a good start。 。。。more

Y ，

This book conveys almost the same information and instruction on how to do meditations。 I would suggest to use the app instead of reading the book。 Instead of absorb a large amount of information in a batch by reading a book。 The app would let the users to learn the meditation skills incrementally and purposefully。 It naturally breakdown the practice of meditations in small chunks/sections， and each section will convey a piece of tip to help improve the skill of meditation a bit each time。

Mirco Blaser ，

A very practical guide on how to implement meditation and mindfulness into your life。 I think this covers every aspect of meditation and it goes quite into depths I didn't expect it to go。 It's very applicable and straightforward but also quite well backed by science and personal stories， a great mix really。For myself， meditation helps me a lot to stay calm in stressful times。 I'm definitely much more present， relaxed and just a better version of myself when I meditate regularly。 For the last fe A very practical guide on how to implement meditation and mindfulness into your life。 I think this covers every aspect of meditation and it goes quite into depths I didn't expect it to go。 It's very applicable and straightforward but also quite well backed by science and personal stories， a great mix really。For myself， meditation helps me a lot to stay calm in stressful times。 I'm definitely much more present， relaxed and just a better version of myself when I meditate regularly。 For the last few years it's been an on and off thing really but about half a year ago I got more into it， doing guided sessions every weekday morning， trying out different apps and guides。 What I found out lately was that pure simple meditation， without any app or guide is what actually works best for me。 15 minutes every morning， focusing either on my breath or my thoughts， helped me tremendously and I can't recommend it enough。 。。。more

Hernán ，

This seems to be a life changing experience。 For those people who are going through hard times or those that just want to live more at ease， this book really offers an alternative that definitely is worth a try。 Based on research and tons of experiences， meditation is a practice that can help you live in the present， simple as that， by which you learn to see your thoughts pass by， to not get obsessed with them， and since the way you feel is in your mind， to not depend on the good or bad things l This seems to be a life changing experience。 For those people who are going through hard times or those that just want to live more at ease， this book really offers an alternative that definitely is worth a try。 Based on research and tons of experiences， meditation is a practice that can help you live in the present， simple as that， by which you learn to see your thoughts pass by， to not get obsessed with them， and since the way you feel is in your mind， to not depend on the good or bad things life gives you to feel fine。 Sounds good to me。“But when it comes to the way you think and feel about those situations， the starting point is to acknowledge that it’s the mind itself that defines your experience。 This is why training the mind is so important。 By changing the way in which you see the world， you effectively change the world around you。” 。。。more

Ange ，

This book breaks down meditation and practicing mindfulness into accessible bite-sized pieces。 It introduced many helpful analogies when thinking about meditation and mindfulness。 Beyond the step-by-step practical guide to meditation， it also provides suggestions for integrating mindfulness into daily life by incorporating it into common activities like eating， walking， exercising， and even sleeping。 I’m excited to try some of these techniques！

Tamara Bartlett ，

Lots of crossover with material from the app。 So obviously， I like it

Chris Nash ，

Ok， so three stars feels harsh in many ways， so let me explain both sides。 Firstly I found the book really helpful in understanding mindfulness and meditation and how the 2 connect。 The book talked about some of the emotions and thoughts you’ll experience （like that you’re not doing it right） and this was very reassuring。However， I struggled with much of the stories and illustrations used。 A combination of the second hand way they are told （‘he told me this’， ‘he chuckled’） alongside the nature Ok， so three stars feels harsh in many ways， so let me explain both sides。 Firstly I found the book really helpful in understanding mindfulness and meditation and how the 2 connect。 The book talked about some of the emotions and thoughts you’ll experience （like that you’re not doing it right） and this was very reassuring。However， I struggled with much of the stories and illustrations used。 A combination of the second hand way they are told （‘he told me this’， ‘he chuckled’） alongside the nature of those stories just didn’t relate to me and I struggled to understand the links of these stories to the point being made。 I would have engaged far more， personally， with knowledge and application - the ‘knowledge’ at the end of each chapter and the ‘tales from the clinic’ at the end of the book were， for me， some of the most helpful bits。In summary， a helpful introduction， but in truth I’d hoped for more。 。。。more

Freya Fleming ，

The app is better 🥴

Nakul Tewari ，

A new outlook :）

Pau ，

This is the perfect book to start meditating。 Andy Puddicombe explains in plain language what meditation is and how to do it without bells and whistles。I emphasise the 5 stars on this book because it strips meditation from all the mysticism and smoke that usually covers it。 It is perfectly explained what meditation is: Picking an object of meditation and trying to focus on it。 Every time you realise that you are thinking about another thing， realise and go back to your object。。 All the mystic en This is the perfect book to start meditating。 Andy Puddicombe explains in plain language what meditation is and how to do it without bells and whistles。I emphasise the 5 stars on this book because it strips meditation from all the mysticism and smoke that usually covers it。 It is perfectly explained what meditation is: Picking an object of meditation and trying to focus on it。 Every time you realise that you are thinking about another thing， realise and go back to your object。。 All the mystic envelopment comes afterwards， or maybe not， depends on what you do about what happens in your mind during the sessions - but that is different from what meditation is 。I also think it is very positive to create the habit before engaging in long sessions。 The dogmatic view that it is necessary to meditate at least 1h， only serves as a barrier for beginners or busy persons。 Thus， Puddicombe view of doing only 10min a day seems to me a fantastic way to make meditation appropriate for everyone。Finally， it is worth remarking on the briefness of the book， which I think is a very positive point， because meditation is not difficult to explain or do， what can be very deep are the insights that you get from it， but that is up to you。To sum up， if you want to learn how to meditate with a brief， simple and fun book this should be your choice。 。。。more

Jolyn Moh ，

During this phase of my career transition， I was determined to enrich myself with books borrowed from the library。 I looked up Bill Gates’ list of recommendations and there was。。。 a guide book for meditation？ Perhaps it was what I needed - I’ve heard many good things of meditation but I simply can’t have it stick as a habit。 Curious， I borrowed the book and was surprised to learn that the author， Andy Puddicombe， has tried to learn meditation across 8 countries: India， Nepal， Thailand， Burma， Ru During this phase of my career transition， I was determined to enrich myself with books borrowed from the library。 I looked up Bill Gates’ list of recommendations and there was。。。 a guide book for meditation？ Perhaps it was what I needed - I’ve heard many good things of meditation but I simply can’t have it stick as a habit。 Curious， I borrowed the book and was surprised to learn that the author， Andy Puddicombe， has tried to learn meditation across 8 countries: India， Nepal， Thailand， Burma， Russia， Poland， Australia and Scotland。 He has learnt new techniques， each time building on the foundation on what he has already learnt， and doing his best to integrate them into his life。 In this guide book， he has infused many personal stories and anecdotes so that it wasn’t （too） dry。 I personally enjoy the anecdotes and thought they helped with the perspectives of meditation。 This is my personal favourite:• Clear Blue SkyImagine a clear blue sky。 Feels nice， yes？ It’s very hard to feel down when the sky’s blue like that。 Now， imagine your mind is that blue sky。 I’m talking about the underlying essence of the mind， the natural state。 In fact， think of a very happy memory and imagine how your mind was that clear blue sky。Now imagine a very cloudy day， no blue sky， just very dark and big heavy clouds。 How does that make you feel？ Now imagine that those clouds are your thoughts in your mind。 Sometimes they’re fluffy white and friendly， sometimes they are dark and heavy。 The colour of the clouds simply reflects your feelings or mood at that time。 Well， you know that if you get in a plane and fly up through the clouds， there’s nothing but blue sky on the other side。 Even when there’s big heavy clouds at first， there’s always blue sky later。 So， the sky is always blue。 Sometimes we assume we need to create the blue sky ourselves， but in actuality it’s always there。 We just need to not get too engrossed in the clouds， and more blue sky will start to appear。 To be unconcerned with the volume or intensity of thoughts in your mind is the first step to seeing the blue sky。I’ve not tried the practices in the book but I have since downloaded the app！ Hope this is a good step towards my journey in mastering meditation。 😇 。。。more

Maggie McKneely ，

This is not the sort of book I would have picked up on my own; my book club chose it， so here we are。 However， I actually got a lot of value out of this。 I’ve never given much thought to meditation， because I’m not a Buddhist monk living in a monastery with nothing else to do。 But the author does a great job of communicating both the value of being more mindful， and making meditation extremely approachable （literally everyone has 10 minutes of free time each day）。 The author is a completely aver This is not the sort of book I would have picked up on my own; my book club chose it， so here we are。 However， I actually got a lot of value out of this。 I’ve never given much thought to meditation， because I’m not a Buddhist monk living in a monastery with nothing else to do。 But the author does a great job of communicating both the value of being more mindful， and making meditation extremely approachable （literally everyone has 10 minutes of free time each day）。 The author is a completely average Joe from somewhere in England， and that makes him the perfect person to distill meditation and make it easy to understand for the rest of us non-monks。The author is not religious， so I do think the largest aspect missing from the book is the spiritual connection that is usually inherent in meditation。 As a Christian， I think there are strong arguments to be made for a mindfulness/meditation practice that points one closer to God and away from our own disorders wats of thinking。 But this wasn’t that book， and maybe I’ll go find those books now that I have a different perspective on what meditation even is。 。。。more

Luka ，

A very easy to read and straightforward introduction to mindfullness and meditation。 Great for beginners and I loved that it included meditation exercises anyone could easily do at home。 I liked how it's explained through personal stories from the author， that make it even easier to grasp the concepts。 It really helped me， as a person with adhd and anxiety， in simple ways， how i could just sit with my thoughts， instead of trying to control them， which was very helpful for me （although I don't al A very easy to read and straightforward introduction to mindfullness and meditation。 Great for beginners and I loved that it included meditation exercises anyone could easily do at home。 I liked how it's explained through personal stories from the author， that make it even easier to grasp the concepts。 It really helped me， as a person with adhd and anxiety， in simple ways， how i could just sit with my thoughts， instead of trying to control them， which was very helpful for me （although I don't always put it in practice， that's gonna take some time）。 But regardless， really enjoyed。 。。。more

Deepak Palani ，

The best book written on meditation， it tells you how to apply mindfulness while eating， walking and while falling asleep。 If you want headspace in your brain， this is the book for you。

Lilly Pittman ，

As far as self help books go， this one is really good。 It is full of practical advice for training the mind in mindfulness through the practice of meditation。 It contains a lifetime of hard learned lessons and stories that have the power to change the way you think about yourself， your life， and your thoughts。 I will definitely be re-reading this book。 If you like this book， I highly recommend the Headspace app for its versatility and ability to gently guide your practice。

Elo Maria ，

Mõtlesin， et lõpetaks vahelduseks mõne nendest pooleliolevatest raamatutest ära ka 🙃Suht irooniline， aga selle raamatu puhul tundsin kuidagi eriliselt tugevalt， kuidas mõte läheb pidevalt kuhugi uitama， laulud ketravad peas ja üldse käib pidevalt ringi mingi rahutus。 Oleks vist aeg vaikselt selle kõigega tegelema hakata。Väga tore meditatsiooni tutvustus "tavainimesele"， soojalt soovitan lugeda või siis proovida nt Netflixi sarja ja vaadata， mis tunde see tekitab。This distinction between headspac Mõtlesin， et lõpetaks vahelduseks mõne nendest pooleliolevatest raamatutest ära ka 🙃Suht irooniline， aga selle raamatu puhul tundsin kuidagi eriliselt tugevalt， kuidas mõte läheb pidevalt kuhugi uitama， laulud ketravad peas ja üldse käib pidevalt ringi mingi rahutus。 Oleks vist aeg vaikselt selle kõigega tegelema hakata。Väga tore meditatsiooni tutvustus "tavainimesele"， soojalt soovitan lugeda või siis proovida nt Netflixi sarja ja vaadata， mis tunde see tekitab。This distinction between headspace and the emotion of happiness is an important one。 For some reason we've come to believe that happiness should be the default setting in life and， there-fore， anything different is somehow wrong。 Based on this assumption we tend to resist the source of unhappiness - physically， mentally and emotionally。 It's usually at this stage that things get complicated。 Life can begin to feel like a chore， and an endless struggle to chase and maintain that feeling of happiness。 We get hooked on the temporary rush or pleasure of a new experience， whatever that is， and then need to feed it the whole time。 It doesn't matter whether we feed it with food， drink， drugs， clothes， cars， relationships， work， or even the peace and quiet of the countryside。 If we become dependent on it for our happiness， then we're trapped。 What happens when we can't have it any more？ And what happens when the excitement wears off？ 。。。more

Nik ，

This is my first read on meditation。 Initially I thought this will just be another boring read。 I don’t see myself doing meditation。 But Andy definitely has opened my eyes to meditation。 It was different from how I imagined meditation would be。 Not only the theory but the storytelling were beautifully written and explained。“But what use is the mind if it’s all over the place， with no sense of direction or stability？”“meditation， within a mindful context， was not about stopping thoughts and contr This is my first read on meditation。 Initially I thought this will just be another boring read。 I don’t see myself doing meditation。 But Andy definitely has opened my eyes to meditation。 It was different from how I imagined meditation would be。 Not only the theory but the storytelling were beautifully written and explained。“But what use is the mind if it’s all over the place， with no sense of direction or stability？”“meditation， within a mindful context， was not about stopping thoughts and controlling the mind。 It was a process of giving up control， of stepping back， learning how to focus the attention in a passive way， while simply resting the mind in its own natural awareness。” 。。。more

Chad Bracken ，

If you’ve ever been curious about the meaning of mindfulness or wanted to gain a simple understanding of meditation， this is a great start。 The book is approachable， breezy， funny， and practical。 I first opened the book after I had become curious about the concept of mindfulness and read voraciously about the topic。 I was about two thirds of the way through when I put it down。 I came back to it a few months later。 Having continued to meditate in the interim， it was so cool to see how so much of If you’ve ever been curious about the meaning of mindfulness or wanted to gain a simple understanding of meditation， this is a great start。 The book is approachable， breezy， funny， and practical。 I first opened the book after I had become curious about the concept of mindfulness and read voraciously about the topic。 I was about two thirds of the way through when I put it down。 I came back to it a few months later。 Having continued to meditate in the interim， it was so cool to see how so much of Andy’s wisdom played out in my practice。 There’s only one catch。 It doesn’t work if you don’t sit and give yourself permission to find some headspace。 。。。more

Jose ，

Normal

Reference

google book https://www.google.com/search?tbm=bks&q=The Headspace Guide to Meditation & Mindfulness

hathitrust digital library https://babel.hathitrust.org/cgi/ls?q1=The Headspace Guide to Meditation & Mindfulness&field1=ocr&a=srchls&ft=ft&lmt=ft

The British Library https://bll01.primo.exlibrisgroup.com/discovery/search?query=any,contains,The Headspace Guide to Meditation & Mindfulness&tab=LibraryCatalog&search_scope=Not_BL_Suppress&vid=44BL_INST:BLL01&lang=en&offset=0