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Train the Mind: Explore Spiritual Cognitive Therapy and Mindfulness

Cultivate Daily Quiet and Introspection Time


Meditation—Why and How—Cleanse and Train The Mind


Cultivate Your Spiritual Well-Being!

Make Your Mind an Ocean: Become Your Own Therapist!

Explore Various Meditations

Four Foundations of Mindfulness: body, feelings, mind, and all phenomena

The Use of the 12-Step Programs, Recovery Groups, and Recovery Resources

One of the wonderful things I discovered in 12-Step programs was the practice of daily spiritual quiet time and reflection. The programs provide suggestions for achieving a deep personal and spiritual transformation. So, no matter what condition my condition was in, I took time for daily prayer and meditation, a practice that I still maintain: I spend from 20 minutes to 1.5 hours each day.

I pray for others and myself, read inspirational materials, and take time to be quiet—to meditate—to be open to the still, small voice within myself. I developed this daily pattern so that—always, first thing each day—no matter what, I spend the time. I have done this for over 40 years. This one choice, to cultivate my spiritual dimension, has been the most valuable choice I have ever made.

One KEY to my ongoing well-being is my daily spiritual practice, going to my spiritual center regularly for classes, and my commitment to quarterly spiritual retreats. I found that I “deplete my sanity reserve bank account” if I go too long without a 3 – 10-day retreat and other PRECIOUS support. I find that, over time, I become more reactive to the world around me, I begin to lose perspective (of mindfulness, understanding, and remembering my motivation).

If you find that you are chronically overwhelmed and over busy, perhaps visit Help! I Need To Slow Down! I'm Movin' Too Fast! for ideas on achieving a better life balance.

To help me keep perspective about what my life is about, I remember that I really own nothing. I am a steward of everything in my life. I am here on earth to be of service to others. My deepest aspiration is that my life may benefit all people and lead them to complete healing and well-being (I’m also included as one of those beings). For me, spiritual study (meditation and prayer) has been the precious key that has unlocked my inner prison of despair, self-hatred, ignorance, and disturbing attitudes. It provided me a wonderful opportunity to be of service to others. It has also helped me keep 250 pounds off of my body for over 40 years and be drug and alcohol-free for over 25 years, and be sane on most days! I AM PROFOUNDLY GRATEFUL!

I have listed below meditations that I contemplate and a number of books that have provided me amazing insights about our human journey. See Bob's Story for a description of my spiritual journey.

A day stitched in prayer rarely unravels. From a magnet on a refrigerator

Discover a Telephone Meditation Group!

Consider comments and aspirations from the Dalai Lama: Click on thumbnail to enlarge


"Every day, think as you wake up: Today I am fortunate to have woken up. I am alive. I have a precious human life. I am not going to waste it. I am going to use all my energies to develop myself, to expand my heart out to others, to achieve enlightenment for the benefit of all beings. I am going to have kind thoughts towards others. I am not going to get angry, or think badly about others. I am going to benefit others as much as I can." H. H. The XIV Dalai Lama

 More Meditations and Resources

A Globe Meditation

Now seems to be a great time to send healing energies out to the entire world.  A tool that I use is a GLOBE. As I hear about wars, disasters, fighting, and suffering, I hold the globe in my arms like this picture:

Don't we all need LOVE? Equanimity is having love, compassion, and caring for everyone—friends, enemies, and strangers. Send love and healing to all the perpetrators and the victims, suicide bombers, those who are blown up and injured, murderers and those who are murdered, rapists and those who are raped—to everyone who is suffering. 

I will also kiss the globe over the various countries and also use my hand like reike to send healing energies.



See your unborn wholeness and trust it to emerge.

The fundamental nature of my mind is pure.

Within me is an inexhaustible source of love, wisdom and power.

The purpose of all spiritual practice is to uncover and make contact with this.

When ignorance is removed unlimited wisdom, compassion and power arise.

It is the mind's conditioning that limits our understanding of who we are and what we can become.

I will cleanse my mind of faults and develop beneficial qualities. This removes obstacles to my progress and creates beneficial conditions. Recognizing the interconnectedness of all I will strive to be my best and to manifest my potential. Ever dedicated, to benefiting all people.

I will think, speak, and act as a loving being.  By Lama Yeshe www.lamayeshe.com


May all people be free from suffering and the choices that bring about suffering for them.

May all people be happy and have the causes of happiness.

May all people be free!

How does my loving nature naturally express itself?

See myself—each day—with every interaction, in every situation, exuding the following qualities:


I envision those qualities and send them out first to myself,

and then to all other beings on earth.

For a PDF printable version of the Globe Meditation GLOBE MEDITATION PLAYBOOK.pdf

For a PDF version of The Seven Principles of Buddhist Activism.pdf

 Much Love,



Namasté means, "I honor the place in you in which the entire universe dwells, I honor the place in you which is of love, of truth, of light and of peace, when you are in that place in you and I'm in that place in me, we are one."

Kiss the Earth
By Thich Nhat Hanh

Walk and touch peace every moment.
Walk and touch happiness every moment.
Each step brings a fresh breeze.
Each step makes a flower bloom.
Kiss the Earth with your feet.
Bring the Earth your love and happiness.
The Earth will be safe
when we feel safe in ourselves.

Adapted from Thich Nhat Hanh: Buddhism in Action, by Maura D. Shaw (Skylight Paths, 2004). Shared by my friend Michelle.

Kiss The Earth and Walk as You Touch Peace in Every Moment!

Books and Websites (and audio teachings) on Meditation & Mindfulness

Explore Spiritual Cognitive Therapy and Buddhism

  • Sounds True resources for Health & Healing: http://www.soundstrue.com/shop/Health-and-Healing/browse/1

  • Natural Awareness: http://www.naturalawareness.net/resources.html  Many excellent resources to cultivate awareness of body, feelings, mind, and all experiences in life, By George Draffan--see below:

  •  Four thoughts that turn the mind: http://www.naturalawareness.net/thoughts.pdf
    A prayer to empty the six realms:
    May I be of help to others:
    Here are the Four Foundations of mindfulness:
    The Four Immeasurables:
    Five mindfulness trainings (precepts):
    Four foundations of mindfulness:
    Non-violent communication:

  • Gil Fronsdal 
    Gil Fronsdal

    Gil Fronsdal is the co-teacher at the Insight Meditation Center in Redwood City, California and the Insight Retreat Center in Santa Cruz, California. He has been teaching since 1990. Gil has practiced Zen and Vipassana since 1975 and has a Ph.D. in Buddhist Studies from Stanford. He has trained in both the Japanese Soto Zen tradition and the Insight Meditation lineage of Theravada Buddhism of Southeast Asia. Gil was trained as a Vipassana teacher by Jack Kornfield and is part of the Vipassana teachers' collective at Spirit Rock Meditation Center. He was ordained as a Soto Zen priest at the San Francisco Zen Center in 1982, and in 1995 he received Dharma Transmission from Mel Weitsman, the abbot of the Berkeley Zen Center. He has been the primary teacher for the Insight Meditation Center in Redwood City, California since 1990. He is a husband and father of two boys.


  • Mindfulness Resources by Donald Altman: http://www.mindfulpractices.com/Resources%20Links.html

  • The Beginner’s Guide To Insight Meditation, by Arinna Weisman and Jean Smith, (2001), Bell Tower, New York. Arinna's book is wonderful! Provides terrific wisdom and insight into our sufferings, and shares the path to transform ineffective patterns into more wholesome ones. I love Arinna's ability to nurture hope in us when at times we might feel "hopeless."

  • Seeking The Heart Of Wisdom, by Joseph Goldstein & Jack Kornfield, (1987), Shambhala Publishers A classic! Shares deep insights about the difficulties and hindrances of meditating and the transformative value of understanding cause and effect. One unique and helpful section is how to integrate practice into our daily lives and how to develop an integrated awareness of all dimensions of our being, making our body, our actions, our feelings, our relationships, our work, and our play, all part of our meditation.

  • The Buddhist Recovery Network supports the use of Buddhist teachings, traditions and practices to help people recover from the suffering caused by addictive behaviors. Open to people of all backgrounds, and respectful of all recovery paths, the organization promotes mindfulness and meditation, and is grounded in Buddhist principles of non-harming, compassion and interdependence. It seeks to serve an international audience through teaching, training, treatment, research, publication, advocacy and community-building initiatives. This website presents resources that can help illuminate the Buddhist path to freedom from alcoholism and addiction. http://buddhistrecovery.org/index.php

  • Kevin Griffin is a Buddhist author, teacher, and innovator in the field of addiction treatment. The insight and intimacy of his teaching have made him a leader in the mindful recovery movement. A Burning Desire Dharma God & The Path of Recovery: visit http://www.kevingriffin.net/
  • Natural Awareness: http://www.naturalawareness.net/resources.html  Many excellent resources to cultivate awareness of body, feelings, mind, and all experiences in life, By George Draffan
  • Practicing The Power of Now, (1999), by Eckhart Tolle, New World Library Sounds True has audio and videotapes of this book, and many other titles. http://www.soundstrue.com 800-333-9185 Provides suggestions and insights to experience the joy of being, to enter the now, to accept whatever is happening (to see impermanence and the cycles of life), and to transform the "pain body" in us.
  • Stillness Speaks, (2003), by Eckhart Tolle, Namaste Publishing and New World Library. From the Introduction, "The only function of a spiritual teacher is to help you remove that which separates you from the truth of who you already are and what you already know in the depth of your being." Enjoy discovering your inner being!
    • Namaste Publishing promotes Gary's books and other materials. Their mission is: "To make available publications that acknowledge, celebrate, and encourage others to express their true essence and thereby come to remember Who They Really Are." Find them at:  www.namastepublishing.com/  
    • Namasté means, "I honor the place in you in which the entire universe dwells, I honor the place in you which is of love, of truth, of light and of peace, when you are in that place in you and I'm in that place in me, we are one."
  • New River Zen Community: http://www.newriverzen.org/home.html  Discover excellent publications Healing Zen ( Here is an elegant and practical book on Zen and the art of caring for oneself and others) and Waking Up Together (written for those who want to journey to new depths of intimacy, both spiritually and in their love relationship) by Ellen Birx, PhD, RN at http://www.newriverzen.org/pubs.html#healingzen

  • cover

    With Mapping the Dharma: A Concise Guide to the Middle Way of the Buddha you have at your fingertips an easy to read, easy to follow atlas of nearly one hundred key concepts of Buddhism.

    Whether you are a long-standing Buddhist practitioner or just curious about how the Buddha's teachings can help you lead a more peaceful and happy life, you will find this book a useful tool. http://www.mappingthedharma.paramipress.com/


  • SIMS: Seattle Insight Meditation Society (Rodney Smith): http://seattleinsight.org/

  • Another excellent teacher is Venerable Robina Courtin. Her teachings are humorous, insightful, and transformative. She shared about Addiction VS Freedom here and also speaks about: Changing the Mind, Why Bad Things Happen, Wheel of Life, Liberation from Suffering, and On Being Human. They can be listened to in MP3 format. Explore:  http://www.lamrim.com/venrobina/ 

  • Wake Up To Your Life: Discovering The Buddhist Path of Attention, By Ken McLeod, (2002), Harper Collins Publishers, Inc. An excellent resource on dismantling our automatic reactions and conditionings to life. Provides practical insights about how to train our minds to experience greater peace and contentment. Really GOOD! You can purchase the book at: http://www.unfetteredmind.org/ustore  Explore Buddhism In A Nutshell at  http://www.unfetteredmind.org/buddhism-in-a-nutshell-life and home http://www.unfetteredmind.org/#  

  • The Three Minute Meditator, by David Harp, (1996), New Harbinger Publications, Inc., Oakland, California. Gives 30 simple ways to unwind your mind while enhancing your emotional intelligence. Written by a musician.

  • Buddhism Without Beliefs, by Stephen Batchelor, (1997), Riverhead Books. Amazing insights and wisdom written in common English with no jargon or technical terms.
  • Peace Is Every Step (1991),The Miracle of Mindfulness, by Thich Nhat Hanh, (1976), Beacon Press, Boston  In Thich Nhat Hanh's book Present Moment Wonderful Moment--Mindfulness Verses for Daily Living*, Parallax Press, (1990). See also Parallax Press Resources for Mindful Living: http://www.parallax.org/ *From the introduction: This book contains short verses to help us dwell in mindfulness. We often become so busy that we forget what we are doing or even who we are. We forget to look at the people we love and to appreciate them...we don't know how to get in touch with what is going on inside and outside of ourselves...To meditate is to be aware of what is going on in our bodies, our feelings, our minds, and in the world. This is a delightful book that promotes a feeling of joy and of the sacredness of life. Also his Heart of the Buddhas Teachings is great. Website: http://www.plumvillage.org/ and practices to embrace http://www.plumvillage.org/mindfulness-practice.html
  • Present Moment Wonderful Moment, by Thich Nhat Hanh, (1990), Parallax Press
  • Guided Meditations on the Lamrim (The Gradual Path from Confusion to Self-Awareness and Freedom), by Thubten Chodron. 14 audio CD’s, including an explanatory booklet. Order: from DFF Lamrim CD’s, P.O. Box 30011, Seattle, WA 98103, or Email: CDs@dharmafriendship.org   Check out the Various Meditation section of this Web site for the adapted version of these meditations. They helped me transform my distorted vision of the world and bring to me peace and contentment.
  • Comprehensive Weight loss information on our site will help you to attain your goal of that smart handsome & great looks. Weight loss information, program, supplement & pills http://www.body-fitness-guide.com/weightloss.htm. For MEDITATION : http://www.body-fitness-guide.com/meditation.htm
  • Loving What Is (and Excerpt), by Byron Katie, (2002), Harmony Books, order Excerpt from www.thework.org

Books on Spiritual Cognitive Therapy

  • Buddhism for Beginners,
  • Open Heart, Clear Mind,
  • Taming The Mind http://www.snowlionpub.com/ (Snow Lion Publishers)
  • Transforming the Heart: The Buddhist Way to Joy and Courage,
  • Working With Anger
  • What Color is Your Mind?

Venerable Chodron emphasizes the practical application of Buddha’s teachings in our daily lives and is especially skilled at explaining them in ways easily understood and practiced by Westerners. She is well-known for her warm, humorous, and lucid teachings. Her books help us to understand our life’s journey. I have found them incredibly helpful.

Venerable Chodron's books and CD's can be purchased at Snow Lion Publishers: http://www.snowlionpub.com/

Making a Change for Good: A Guide to Compassionate Self-Discipline

Making a Change for Good: A Guide to Compassionate Self-Discipline (Paperback) by Cheri Huber (Author)

This is a wonderful book. Please visit Cheri's own website for access to her many other wonderful books: http://www.cherihuber.com/



  • Emotional Alchemy-How the Mind Can Heal The Heart, by Tara Bennett-Goleman, (2001), Harmony Books

Gives suggestions for transforming stuck habits of mind, emotions and relationships that create suffering—which then can lead to perceptual shifts and healing.

  • Loving-Kindness- The Revolutionary Art of Happiness, by Sharon Salzberg, (1995), Shambhala Publishers, Boston & London This book helps you "reteach yourself about your loveliness" as you contemplate a nurturing embrace for yourself. It also shares incredibly helpful perspectives about life's journey.
  • Peace Is Every Step- The Path of Mindfulness in Everyday Life, (1991), Bantam Books, New York, The Heart of The Buddha’s Teachings, by Thich Nhat Hanh, (1998), Broadway Books All of his books touch the heart with insight, tenderness, kindness and practical transformational ideas.
  • Seat Of The Soul, (1990), by Gary Zukav, Fireside Publishers
  • When Things Fall Apart, Wisdom Of No Escape, Start Where You Are, By Pema Chodron, (1994), Shambhala, Publications All of Pema’s books provide earthy, honest advice—as if from your loving grandmother.
  • A Passage from Solitude (Snow Lion, 1992), Buddhism with an Attitude: The Tibetan Seven-Point Mind-Training (Snow Lion, 2001)--this book focuses on "training the mind" to form new reactions to life, Choosing Reality: A Buddhist View of Physics and the Mind (Snow Lion, 1996), The Bridge of Quiescence: Experiencing Buddhist Meditation (Open Court, 1998), The Taboo of Subjectivity: Toward a New Science of Consciousness (Oxford, 2000), and Buddhism and Science: Breaking New Ground (Columbia University Press 2003). All of these books are by Alan Wallace

Book on Healing and Universal Spiritual Practice


Healing Power: Ten Steps to Pain Management and Spiritual Evolution
by Philip Shapiro M. D.
Publisher Comments:
We seek unlimited peace, love and joy in an uncertain world where suffering is inevitable. Because we manage our pain poorly, we get into trouble. The wisdom of the ages, taught by the world's diverse religious traditions, offers a solution to this dilemma by pointing out the connection between pain management and the cultivation of spiritual qualities. When we develop a spiritual practice, we learn how to transform our suffering into spiritual power. Dr. Shapiro describes a self-help method of ten steps that propel spiritual evolution. The ten steps teach us how to expand our healing power, improve our pain management skills, and cultivate spiritual qualities. The central premise is that life, through a series of painful lessons, teaches us that the peace, love, and joy we seek in the outer world can and must ultimately be found within. Dr. Shapiro elaborates twelve spiritual methods derived from the world's great religions. These methods help us unlock healing and spiritual powers inherent in the body. Detailed instructions explain how these methods help us cultivate peace, love, joy, strength, and courage in response to any pain of the body, mind, or soul. These qualities are the jewels of this life. They are healers. They help us eliminate or endure any painful condition of body, mind, or soul. They are more powerful than any barrier or challenge we may face. We encounter trouble no matter which route we take, but the way offered here is the path of least resistance, the way through our pain to peace, power, and strength. As we move forward through the steps, we find ourselves living the richest possible life, a journey where our spirit is in charge and we are ready for anything!
Visit Dr. Shapiro at: http://www.philipshapiro.com/philbook.html


Dharma Web Sites and Retreat Centers:

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             Copyright © 2001-2018 Bob Wilson BS, DTR  All Right Reserved. Articles are for personal use only. Please request permission for other uses. Thanks!