About this book
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.
Information
Table of contents
- acknowledgments
- 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
- customizing your mindfulness method
- Exercise 6: Seated Meditation with Breath-Labeling and Counting
- types of thoughts: real-life, self-talk, and dead-end
- Exercise 12: Variable Walking Meditation with Breath-Labeling and Step-Counting
- four ways to use the meditation exercises
- nose, eyes, ears, hands…and other people
- Exercise 17: Dead-End Thought-Diversion Meditation
- the bee’s guide to visualization
- Exercise 20: Mouth and Nose Breathing Meditation Variations
- a few moments of mindfulness, then a choice
- Exercise 25: Meditation Visualization
- judging
- Exercise 27: Triple Breathing Walking Meditation
- how to see it coming before it hits the fan
- Exercise 32: Like, Dislike, Neutral: Judging Meditation
- compassion, pain, and grief
- Exercise 34: Thought-Naming Meditation
- being present
- Exercise 35: Loving Compassion Identification 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
- soothing the self
- bibliography
- Exercise 40: Self-Soothing Investigation