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

by Harp, David

• ISBN13: 9781572249899
• ISBN10: 1572249897
• Format: Paperback
• Copyright: 2011-07-01
• Publisher: New Harbinger Pubns Inc

Summary

In Mindfulness to Go, author David Harp presents the multitasker's guide to mindfulness. The mindfulness exercises in this book can be easily built into daily activities to help readers attain a meditative presence amid the chaos of everyday life. With the philosophy that every action can be mindful or mindless, this pocket guide helps readers choose the mindful path in each aspect of their lives.* 20 million Americans meditated in the past year, and a recent study found that meditators brains have larger volume in areas important for attention and focus

Author Biography

David Harp, MA, is a corporate speaker, cognitive behavioral therapy trainer, and author of numerous books, including The Three Minute Meditator, Neural Path Therapy, and MetaPhysical Fitness. He lives in Middlesex, VT.

Table of Contents

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