Mindfulness to Go
Description
Stay Calm and Focused, No Matter What
Most people don't start mindfulness meditation to become saints or gurus. They're just tired of feeling stressed and are looking for effective ways to get a grip on their emotions and, quite simply, to calm down. If you're among them, feel free to leave your incense and meditation pillow at home¿Mindfulness to Go is your pocket guide to reaping the benefits of meditation just about anywhere you might find yourself throughout your busy day.
This on-the-go guide to mindfulness helps you get better at turning your focus away from the frustrations of daily life and toward the thoughts and feelings that can do you the most good. Starting with the most basic exercises, you'll work your way up to creating a personal mindfulness strategy that will help you remain cool, calm, and collected in every situation, no matter what life throws your way.
More details
Other editions
Additional editions
Person
David Harp, MA, is president of Musical iPress, a music instruction publishing company, and of Harmony Productions, a public speaking and corporate training bureau based on his study of applied cognitive science. For Musical iPress, he created and produced over twenty instructional titles. For Harmony Productions, he organized and presented a variety of public speaking events.
Content
- Intro
- acknowledgments
- introduction
- mindfulness- what, why, and how
- motion, emotion, and the fight-or-flight response
- meditation in motion: the most basic mental muscle exercises
- more mental muscle exercises: variations on the basics
- Exercise 1: Walking and Counting Meditation
- Exercise 2: Walking and Counting Meditation with Negative Thought
- Exercise 3: Walking and Labeling Meditation
- Exercise 4: Walking and Counting Meditation
- Exercise 5: Walking and Breath-Labeling Meditation
- customizing your mindfulness method
- Exercise 6: Seated Meditation with Breath-Labeling and Counting
- Exercise 7: Walking Meditation with Breath-Labeling and Counting
- Exercise 8: Longer Walking Meditation with Breath-Labeling and Counting
- Exercise 9: Longer Walking Meditation with Breath-Labeling and Counting
- Exercise 10: Walking Meditation with Step-Counting on the Exhale
- Exercise 11: Walking Meditation with Breath-Labeling and Step-Counting
- types of thoughts: real-life, self-talk, and dead-end
- Exercise 12: Variable Walking Meditation with Breath-Labeling and Step-Counting
- Exercise 13: Seated "Walking" Meditation with Breath-Labeling and Step-Counting
- Exercise 14: Task-Based Walking Meditation with Breath-Labeling and Step-Counting
- Exercise 15: Task-Based Meditation with Breath-Labeling and Counting
- Exercise 16: Harder Task-Based Meditation with Breath-Labeling and Counting
- four ways to use the meditation exercises
- nose, eyes, ears, hands.and other people
- Exercise 17: Dead-End Thought-Diversion Meditation
- Exercise 18: Breath Focus Meditation with Negative Thought
- Exercise 19: Dead-End-Thought Split Attention and Desensitization Meditation
- the bee's guide to visualization
- Exercise 20: Mouth and Nose Breathing Meditation Variations
- Exercise 21: Watchfulness Meditation
- Exercise 22: Auditory Alertness Meditation
- Exercise 23: Right Hand, Left Hand Breathing Meditation
- Exercise 24: Annoying-Personality Split Attention Meditation
- a few moments of mindfulness, then a choice
- Exercise 25: Meditation Visualization
- Exercise 26: Anticipated Event Desensitization Meditation
- judging
- Exercise 27: Triple Breathing Walking Meditation
- Exercise 28: Combined Eyes, Ears, and Hand Meditation
- Exercise 29: Combined Mindfulness Meditation
- Exercise 30: Deep, Mindful Breath Meditation
- Exercise 31: Slow Breathing Meditation
- how to see it coming before it hits the fan
- Exercise 32: Like, Dislike, Neutral: Judging Meditation
- Exercise 33: Visual Judging/Nonjudging Meditation
- compassion, pain, and grief
- Exercise 34: Thought-Naming Meditation
- being present
- Exercise 35: Loving Compassion Identification Meditation
- Exercise 36: Self-Compassion Meditation
- Exercise 37: Minor Pain Meditation
- on nonduality and spirituality
- building a mindfulness strategy
- interpersonal mindfulness at home and work
- mindfulness on the road, and on the fly
- wait a minute: mindfulness without motion
- Exercise 38: Super Safe Driving Meditation
- Exercise 39: Safe Driving and Thought-Naming Meditation
- soothing the self
- bibliography
- Exercise 40: Self-Soothing Investigation
