Mindfulness to Go: How to Meditate While You're On the Move

Overview

 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 ...

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Mindfulness to Go: How to Meditate While You're On the Move

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Overview

 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.

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Product Details

  • ISBN-13: 9781572249899
  • Publisher: New Harbinger Publications
  • Publication date: 7/1/2011
  • Edition description: Original
  • Pages: 224
  • Sales rank: 942,565
  • Product dimensions: 6.82 (w) x 5.10 (h) x 0.57 (d)

Meet the Author

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.

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Table of Contents

Acknowledgments xi

Introduction 1

1 Mindfulness-What, Why, and How 6

2 Motion, Emotion, and the Fight-or-Flight Response 14

3 Meditation in Motion: The Most Basic Mental Muscle Exercises 25

1 Walking and Counting Meditation 26

2 Walking and Counting Meditation with Negative Thought 27

3 Walking and Labeling Meditation 30

4 Walking and Counting Meditation 31

5 Walking and Breath-Labeling Meditation 32

4 More Mental Muscle Exercises: Variations on the Basics 34

6 Seated Meditation with Breath-Labeling and Counting 37

7 Walking Meditation with Breath-Labeling and Counting 40

8 Longer Walking Meditation with Breath-Labeling and Counting 41

9 Longer Walking Meditation with Breath-Labeling and Counting 42

10 Walking Meditation with Step-Counting on the Exhale 43

11 Walking Meditation with Breath-Labeling and Step-Counting 45

5 Customizing Your Mindfulness Method 48

12 Variable Walking Meditation with Breath-Labeling and Step-Counting 55

13 Seated "Walking" Meditation with Breath-Labeling and Step-Counting 57

14 Task-Based Walking Meditation with Breath-Labeling and Step-Counting 58

15 Task-Based Meditation with Breath-Labeling and Counting 59

16 Harder Task-Based Meditation with Breath-Labeling and Counting 60

6 Types of Thoughts: Real-Life, Self-Talk, and Dead-End 63

7 Four Ways to Use the Meditation Exercises 74

17 Dead-End Thought-Diversion Meditation 76

18 Breath Focus Meditation with Negative Thought 78

19 Dead-End Thought Split Attention and Desensitization Meditation 80

8 Nose, Eyes, Ears, Hands…and Other People 83

20 Mouth and Nose Breathing Meditation Variations 86

21 Watchfulness Meditation 90

22 Auditory Alertness Meditation 91

23 Right Hand, Left Hand Breathing Meditation 94

24 Annoying Personality Split Attention Meditation 95

9 The Bee's Guide to Visualization 98

25 Meditation Visualization 99

26 Anticipated Event Desensitization Meditation 102

10 A Few Moments of Mindfulness, Then a Choice 105

27 Triple Breathing Walking Meditation 108

28 Combined Eyes, Ears, and Hand Meditation 109

29 Combined Mindfulness Meditation 110

30 Deep, Mindful Breath Meditation 115

31 Slow Breathing Meditation 117

11 Judging 121

32 Like, Dislike, Neutral: Judging Meditation 122

33 Visual Judging/Nonjudging Meditation 123

12 How To See It Coming Before It Hits the Fan 128

34 Thought-Naming Meditation 135

13 Compassion, Pain, and Grief 139

35 Loving Compassion Identification Meditation 141

36 Self-Compassion Meditation 143

37 Minor Pain Meditation 145

14 Being Present 153

15 On Nonduality and Spirituality 158

16 Building a Mindfulness Strategy 162

17 Interpersonal Mindfulness at Home and Work 168

18 Mindfulness on the Road, and on the Fly 178

37 Super Safe Driving Meditation 180

38 Safe Driving and Thought-Naming Meditation 181

19 Wait a Minute: Mindfulness Without Motion 187

20 Soothing the Self 191

39 Self-Soothing Investigation 196

Bibliography 204

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