The Mindfulness Code: Keys for Overcoming Stress, Anxiety, Fear, and Unhappiness

by Donald Altman

The price we pay for today’s fast-paced, always-connected life is often stress, anxiety, and depression. While drawing on ancient wisdom, Donald Altman embraces twenty-first-century brain science to create practical, everyday strategies for experiencing a less-encumbered, less-entangled state of being. These techniques reactivate natural abilities you already possess.

The four keys for unlocking mindfulness are the body, the mind, the spirit, and relationships. Altman presents practices for turning each key toward contentment, confidence, and joy, including shifting our mental and emotional perceptions, inhabiting the body and its “sense-abilities,” exploring spiritual connection, and tapping into the healing powers of community and relationship. Inviting and accessible to those new to mindfulness but comprehensive enough for more experienced practitioners, these powerful tools will help you transform your life from the inside out.

Genres: Nonfiction, Self Help, Psychology, Buddhism, Spirituality

288 pages, Paperback

First published January 1, 2010

About the author

Donald Altman, M.A., LPC, is a psychotherapist, former Buddhist monk, international mindfulness expert, and award-winning author of over 15 books on spirituality and mindfulness translated worldwide.

Donald currently writes the Practical Mindfulness Blog for Psychology Today.

His book The Mindfulness Toolbox was Gold Award winner of two national book publishing IBPA awards in the Body-Mind-Spirit and Psychology categories. Two other books, Clearing Emotional Clutter and The Mindfulness Code were chosen by Spirituality and Practice as "On of the Best Spiritual Books" of 2016 and 2010, respectively.

Profiled in the Living Spiritual Teachers Project and featured as an expert in The Mindfulness Movie, Donald has been an adjunct professor at Portland State University's Interpersonal Neurobiology Certificate Program, as well as the Lewis and Clark College Graduate School of Education and Counseling.

Donald's new novel "Travelers" is a gripping mystical journey of spiritual awakening and initiation that takes place in a psychiatric hospital. Inspired by Kesey's "One Flew Over the Cuckoo's Nest," Travelers is a story of overcoming loss to find hope, healing and renewal.

He lives in Portland, Oregon.

Reviews

[Tami · Rating 4 out of 5]

Often our days are so filled with chaos stuff that we pretty much just react. We don't consider why something is happening. We don't look to the lesson the situation provides. Much of the time, we don't even realize our own part in the experience.

The Mindfulness Code, as the title suggests, asks us to be mindful/aware in our lives. To notice when we sabotage happiness in favor of do what is expected of us. To listen to our bodies before disease and chronic conditions force us to do so. To let go of unhealthy relationships and seek connections that nurture us. Really, it's about spending less time fighting through the chaos and more time actually enjoying the life you have.

[Mary · Rating 4 out of 5]

Wonderful suggestions to enhance mindfulness practice

[Jeff Maziarek · Rating 4 out of 5]

This book is chock-full of relevant, real-world stories of how the author has helped people to become more “mindful” (or present) in their lives. It also provides very practical tools and strategies that readers can apply to assist them in living increasingly in the “now” as opposed to focusing so much of their attention on the past and/or the future. The content is very well-organized and is built upon four “key” elements: The Mind Key, The Body Key, The Spirit Key, and The Relationship Key, each of which is described in extensive detail.

This book is similar in a very broad sense to “Full Body Presence” by Suzanne Scurlock-Durana, in that the tools they both provide build upon the foundation that Eckhart Tolle established with his best-selling book “The Power of Now.’ I’m delighted to have come across “The Mindfulness Code” and fully intend to take action and apply its valuable principles in my own life.

[Leslie · Rating 4 out of 5]

I like this very helpfull book so much that after returning it to the library I may just buy my own copy. I have about 20 sticky notes in it to mark those special quotes and guided mediation pearls I liked and suppose I could just copy them all down into my reading notebook/journal thing but it would be so much easier to highlight my own copy. I think this would even be a book I would refer back to again and again. It's not at all metaphysical or silly or annoying. It's full of helpful ideas for those of us who worry our own selves to distraction with our own minds.

[Bridgett · Rating 5 out of 5]

I have been trying to work on mindfulness because I have a lot of anxiety and focus too much on the future and past. This was a quick, easy to understand book about ways to increase mindfulness. I really liked it and I'm going to have my boyfriend read it, as he suffers from some of the same issues as me that this book addresses.

[Gloria · Rating 4 out of 5]

Excellent and accessible information. Broken into 4 major sections, this is a soothing read with exercises to use if desired. While it is not exactly different from other books on this subject, it seems geared to Americans and the life we currently live. This would be a book to come back to when life stresses you out.

[Stacey · Rating 4 out of 5]

44 different ways to deal with stress, anxiety, fear, and unhappiness. You might not want to do all of them, but there is certainly a few that you could take in and allow to become habits in your regular day. A mixture of how to and memoir/story-telling this book showed a variety of ways to deal with those frustrating emotions when they come up, or even before.

[Chris · Rating 4 out of 5]

An excellent, easy-to-read book about mindfulness, which include specific techniques to reduce stress, anxiety and fear.

[Amy · Rating 4 out of 5]

this book is just what I need to stay present during trials in my life. I checked it out from the library- but I will start looking for a used copy to buy.

[Ken · Rating 3 out of 5]

I did a read-skim on this book, and discovered some good things in it. One quote I liked, and which is applicable in many areas, is that purpose is often found in the little things.... This is nothing new, but it is worth remembering.The idea of simplicity has an important mention. Letting go of the old, embracing what may come, is another. Some of it made me smile, and nod in agreement, other points made me turn the page quickly to escape the platitudes or something a bit silly or sentimental. I could use the summary at the end of each chapter.

[Jake · Rating 4 out of 5]

I had the good fortune of taking a couple of classes with Donald Altman at Portland State. Donald is doing great work and has no doubt supported the development of countless people. This book was both enjoyable and meaningful. Nothing too heavy, but definitely practical. I'd recommend it especially for those that are just getting their feet wet with mindfulness practices. It's digestible, inspiring, and instructive.

[Patsy · Rating 5 out of 5]

Clear way of thinking about mindfulness practice with persuasive evidence about how it can improve your life. Very application based, very helpful book.

[Peter van Zundert · Rating 4 out of 5]

Heel uitgebreid en goed geschreven.

[Karen T · Rating 3 out of 5]

3-1/2 stars! A quick & easy read on mindfulness and meditation. There are many practical exercises that will help you incorporate his strategies into everyday life. I feel this book can help you be better prepared for life. A wonderful book to read if you are going through any type of stress, anxiety or depression.

[Unity Good Bookstore]

$14.95
2 copies

[Melanie · Rating 2 out of 5]

Basically a book about Buddhist meditation. I think some of the breathing techniques will be good coping mechanisms when I have panic attacks. Otherwise, I didn't particularly enjoy this book.

[Kevin Liebold · Rating 5 out of 5]

Excellent book

[Terrie · Rating 3 out of 5]

Basically another Buddhist meditation book.

[Jessica S · Rating 2 out of 5]

The exercises given were good but the rest of the book...wasn't the biggest fan.