MINDFULNESS FOR INSOMNIA: A FOUR-WEEK GUIDED PROGRAM TO RELAX YOUR BODY, CALM YOUR MIND, AND GET THE SLEEP YOU NEED

Book ID/图书代码： 09700018C00057

English Summary/英文概要： Sleep plays a crucial role in our waking lives. While we sleep, our bodies are recharging with energy, damaged tissue is repaired, and our memories are stored. When we don’t get enough sleep, we are tired, less positive, less motivated, less focused, and more likely to feel depressed. We may even experience more intense cravings for high-fat, sugar-rich foods. And yet, despite the myriad advantages of getting a good night’s sleep, countless people suffer from chronic insomnia. If you’re one of them, this book can help.

In this guide, a trained mindfulness expert teams up with a behavioral sleep specialist to offer evidence-based meditations and an innovative four-week protocol to address the emotional stresses and anxieties that lie at the root of sleep issues. You’ll learn practices grounded in mindfulness-based stress reduction (MBSR), mindful self-compassion (MSC), and guided mindfulness and acceptance for insomnia (GMATI) to alleviate the mental, emotional, and physical suffering caused by insomnia. You’ll also learn to identify both internal and external factors that may be compromising your sleep, and develop a plan to address these issues.

There is nothing we can do to "make" ourselves fall asleep. In many ways, this is why insomnia can be so maddening. But what we can do is help create the conditions necessary for healthy slumber. The mindfulness tools in this book will help you do exactly that.

Chinese Summary/中文概要： 睡眠在我们的生活中扮演着重要的角色。睡着时，我们的身体在重新充电，损伤的组织得到修复，记忆得以储存。如果睡眠不足，我们就会变得劳累、消极，注意力不集中，并且更容易感到抑郁。我们甚至会对高脂肪高含糖量的食物变得更加渴望。尽管良好的睡眠对人体有诸多帮助，但仍有无数人正在经历长期失眠的困扰。如果你也是其中一员，本书将对你提供帮助。

在这部指南中，正念专家与行为睡眠专家共同开发了一个为期四周的基于实证研究的冥想训练计划，主要针对睡眠问题根源的情绪压力及焦虑。你将学到基于正念压力舒缓、正念自我共感的练习，帮助你减轻由失眠导致的精神、情绪和身体上的痛苦。你还会学到如何识别可能对你的睡眠造成影响的内部及外部因素，并制定计划解决这些问题。

我们无法强迫自己入睡。这也是失眠令人疯狂的原因之一。但我们可以创造健康睡眠的环境。本书中提供的正念工具将帮助你实现这一目标。（LYR）

Awards/获奖情况：

About the Author/作者介绍： Catherine Polan Orzech，文学硕士，家庭与婚姻治疗师，从2000年起教授正念。她在马萨诸塞大学医学中心的正念中心接受了正念减压（MBSR）的初步培训，并在Jon Kabat-Zinn的指导下接受了专业培训，获得了教授MBSR和正念自我同情(MSC)的认证。她在国际上就正念这一主题进行教学和演讲，是蒙特利尔正念中心的创始人和联合总裁。七年来，她一直是宾夕法尼亚州费城的托马斯•杰斐逊大学医院Myrna Brind综合医学中心正念研究所的高级教员。2009年，她开始教授正念分娩和育儿法(MBCP)， 2013年，她加入了加州大学旧金山奥谢尔综合医学中心的教师团队，在那里教授MBCP，并开发了正念育儿相关课程。

Catherine Polan Orzech, MA, LMFT, has taught mindfulness since 2000. She received her initial training in mindfulness-based stress reduction (MBSR) at the Center for Mindfulness at the University of Massachusetts Medical Center, and her professional training under the direction of Jon Kabat-Zinn, and is certified to teach MBSR and mindful self-compassion (MSC). She has taught and lectured on the subject of mindfulness internationally, and was founder and co-director of the Montreal Center for Mindfulness. For seven years, Catherine was a senior faculty member at the Mindfulness Institute at Thomas Jefferson University Hospital’s Myrna Brind Center for Integrative Medicine in Philadelphia, PA. In 2009, Catherine began teaching mindfulness-based childbirth and parenting (MBCP), and in 2013 she joined the faculty at the University of California, San Francisco’s Osher Center for Integrative Medicine, where she taught MBCP as well as developed programs in mindful parenting.

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Rights Status/版权销售情况：Simplified Chinese/简体中文：AVAILABLE

Complex/Traditional Chinese/繁体中文：AVAILABLE

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