00 BIEN fm.qxd 8/20/03 2:01 PM Page iii Finding the Center Within (cid:1)o(cid:1) The Healing Way of Mindfulness Meditation Thomas Bien, Ph.D. Beverly Bien, M.Ed. John Wiley & Sons, Inc. 00 BIEN fm.qxd 8/20/03 2:01 PM Page i “Finding the Center Within is a practical manual on the practice of mind- fulness which can help many people to embody their Buddha nature and become radiant and peaceful beings. It provides easy steps for prac- ticing mindfulness in day-to-day living.” —Thich Nhat Hanh, author of Peace Is Every Step, The Miracle of Mindfulness, andAnger:Wisdom for Cooling the Flames “I like this book very much. Wise and clear. A further step in the art and science of healing.” —Stephen Levine, author ofA Year to Live:How to Live This Year as if It Were Your Last 00 BIEN fm.qxd 8/20/03 2:01 PM Page ii 00 BIEN fm.qxd 8/20/03 2:01 PM Page iii Finding the Center Within (cid:1)o(cid:1) The Healing Way of Mindfulness Meditation Thomas Bien, Ph.D. Beverly Bien, M.Ed. John Wiley & Sons, Inc. 00 BIEN fm.qxd 8/20/03 2:01 PM Page iv Copyright © 2003 by Thomas Bien, Ph.D. and Beverly Bien, M.Ed. All rights reserved Published by John Wiley & Sons, Inc., Hoboken, New Jersey Published simultaneously in Canada The authors gratefully acknowledge the following for permission to quote from:Being Peace (1987) by Thich Nhat Hanh with permission of Parallax Press, Berkeley, California. (Extract on page 67.) Chuang Tzu:Basic Writingstranslated by Burton Watson. © 1964 Columbia University Press. Reprinted by permission of the publisher. (Extract on page 86.) The Poems of Emily Dickinson,Thomas H. Johnson, ed., Cambridge, Mass.:The Belknap Press of Harvard University Press, Copyright © 1951, 1955, 1979 by the President and Fellows of Harvard College. Reprinted by permission of the publishers and the Trustees of Amherst College. (Poem on page 39.) 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Wiley also publishes its books in a variety of electronic formats. Some content that appears in print may not be available in electronic books. For more information about Wiley products, visit our web site at www.wiley.com. Library of Congress Cataloging-in-Publication Data: Bien, Thomas. Finding the center within : the healing way of mindfulness meditation / Thomas Bien, Beverly Bien. p. cm. Includes bibliographical references. ISBN 0-471-26394-X (pbk.) 1. Meditation. I. Bien, Beverly. II. Title. BL627.B53 2003 291.4'35—dc21 2003003950 Printed in the United States of America 10 9 8 7 6 5 4 3 2 1 00 BIEN fm.qxd 8/20/03 2:01 PM Page v To Thich Nhat Hanh, who shows the joy of the path. 00 BIEN fm.qxd 8/20/03 2:01 PM Page vi There’s a center of quietness within, which has to be known and held. If you lose that center, you are in tension and begin to fall apart. —Joseph Campbell, The Power of Myth 00 BIEN fm.qxd 8/20/03 2:01 PM Page vii Contents (cid:1)o(cid:1) Preface: Calm in the Storm ix Part I: The Key 1 (Week One): Know Where You Are 3 2 (Week Two): Find a Path to the Center 23 Part II: The Door 3 (Weeks Three and Four): A Gentle Approach to Meditation 45 4 (Week Five): Bring Meditation into Your Life 79 5 (Week Six): Look Deeply at Your Life 103 Part III: The Path 6 (Week Seven): Work with Dreams 125 7 (Week Eight): Transform Negative Emotions 151 8 (Week Nine): Cultivate Healthy Relationships 185 9 (Week Ten): Meditate on Paper 215 Part IV: Arriving Home 10 (Week Eleven and Beyond): What Kind of Buddha Are You? 239 The Ten-Week Program:ARecap 247 Sources and Readings 253 Index 257 vii 00 BIEN fm.qxd 8/20/03 2:01 PM Page viii