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Mindfulness to go : how to meditate while you're on the move
Harp, David.
Adult Nonfiction 158.12 H 2011
Harp, David.
Adult Nonfiction 158.12 H 2011
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| Contents | Page |
|---|---|
| Acknowledgments | p. xi |
| Introduction | p. 1 |
| 1 - Mindfulness-What, Why, and How | p. 6 |
| 2 - Motion, Emotion, and the Fight-or-Flight Response | p. 14 |
| 3 - Meditation in Motion: The Most Basic Mental Muscle Exercises | p. 25 |
| 1 - Walking and Counting Meditation | p. 26 |
| 2 - Walking and Counting Meditation with Negative Thought | p. 27 |
| 3 - Walking and Labeling Meditation | p. 30 |
| 4 - Walking and Counting Meditation | p. 31 |
| 5 - Walking and Breath-Labeling Meditation | p. 32 |
| 4 - More Mental Muscle Exercises: Variations on the Basics | p. 34 |
| 6 - Seated Meditation with Breath-Labeling and Counting | p. 37 |
| 7 - Walking Meditation with Breath-Labeling and Counting | p. 40 |
| 8 - Longer Walking Meditation with Breath-Labeling and Counting | p. 41 |
| 9 - Longer Walking Meditation with Breath-Labeling and Counting | p. 42 |
| 10 - Walking Meditation with Step-Counting on the Exhale | p. 43 |
| 11 - Walking Meditation with Breath-Labeling and Step-Counting | p. 45 |
| 5 - Customizing Your Mindfulness Method | p. 48 |
| 12 - Variable Walking Meditation with Breath-Labeling and Step-Counting | p. 55 |
| 13 - Seated ôWalkingö Meditation with Breath-Labeling and Step-Counting | p. 57 |
| 14 - Task-Based Walking Meditation with Breath-Labeling and Step-Counting | p. 58 |
| 15 - Task-Based Meditation with Breath-Labeling and Counting | p. 59 |
| 16 - Harder Task-Based Meditation with Breath-Labeling and Counting | p. 60 |
| 6 - Types of Thoughts: Real-Life, Self-Talk, and Dead-End | p. 63 |
| 7 - Four Ways to Use the Meditation Exercises | p. 74 |
| 17 - Dead-End Thought-Diversion Meditation | p. 76 |
| 18 - Breath Focus Meditation with Negative Thought | p. 78 |
| 19 - Dead-End Thought Split Attention and Desensitization Meditation | p. 80 |
| 8 - Nose, Eyes, Ears, Hands...and Other People | p. 83 |
| 20 - Mouth and Nose Breathing Meditation Variations | p. 86 |
| 21 - Watchfulness Meditation | p. 90 |
| 22 - Auditory Alertness Meditation | p. 91 |
| 23 - Right Hand, Left Hand Breathing Meditation | p. 94 |
| 24 - Annoying Personality Split Attention Meditation | p. 95 |
| 9 - The Bee's Guide to Visualization | p. 98 |
| 25 - Meditation Visualization | p. 99 |
| 26 - Anticipated Event Desensitization Meditation | p. 102 |
| 10 - A Few Moments of Mindfulness, Then a Choice | p. 105 |
| 27 - Triple Breathing Walking Meditation | p. 108 |
| 28 - Combined Eyes, Ears, and Hand Meditation | p. 109 |
| 29 - Combined Mindfulness Meditation | p. 110 |
| 30 - Deep, Mindful Breath Meditation | p. 115 |
| 31 - Slow Breathing Meditation | p. 117 |
| 11 - Judging | p. 121 |
| 32 - Like, Dislike, Neutral: Judging Meditation | p. 122 |
| 33 - Visual Judging/Nonjudging Meditation | p. 123 |
| 12 - How To See It Coming Before It Hits the Fan | p. 128 |
| 34 - Thought-Naming Meditation | p. 135 |
| 13 - Compassion, Pain, and Grief | p. 139 |
| 35 - Loving Compassion Identification Meditation | p. 141 |
| 36 - Self-Compassion Meditation | p. 143 |
| 37 - Minor Pain Meditation | p. 145 |
| 14 - Being Present | p. 153 |
| 15 - On Nonduality and Spirituality | p. 158 |
| 16 - Building a Mindfulness Strategy | p. 162 |
| 17 - Interpersonal Mindfulness at Home and Work | p. 168 |
| 18 - Mindfulness on the Road, and on the Fly | p. 178 |
| 37 - Super Safe Driving Meditation | p. 180 |
| 38 - Safe Driving and Thought-Naming Meditation | p. 181 |
| 19 - Wait a Minute: Mindfulness Without Motion | p. 187 |
| 20 - Soothing the Self | p. 191 |
| 39 - Self-Soothing Investigation | p. 196 |
| Bibliography | p. 204 |
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