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Mindfulness to go : how to meditate while you're on the move
Harp, David.
Adult Nonfiction BF637.P36 H37 2011

Comments  Summary  Contents  Author Notes

ContentsPage
Acknowledgmentsp. xi
Introductionp. 1
1 - Mindfulness-What, Why, and Howp. 6
2 - Motion, Emotion, and the Fight-or-Flight Responsep. 14
3 - Meditation in Motion: The Most Basic Mental Muscle Exercisesp. 25
1 - Walking and Counting Meditationp. 26
2 - Walking and Counting Meditation with Negative Thoughtp. 27
3 - Walking and Labeling Meditationp. 30
4 - Walking and Counting Meditationp. 31
5 - Walking and Breath-Labeling Meditationp. 32
4 - More Mental Muscle Exercises: Variations on the Basicsp. 34
6 - Seated Meditation with Breath-Labeling and Countingp. 37
7 - Walking Meditation with Breath-Labeling and Countingp. 40
8 - Longer Walking Meditation with Breath-Labeling and Countingp. 41
9 - Longer Walking Meditation with Breath-Labeling and Countingp. 42
10 - Walking Meditation with Step-Counting on the Exhalep. 43
11 - Walking Meditation with Breath-Labeling and Step-Countingp. 45
5 - Customizing Your Mindfulness Methodp. 48
12 - Variable Walking Meditation with Breath-Labeling and Step-Countingp. 55
13 - Seated ôWalkingö Meditation with Breath-Labeling and Step-Countingp. 57
14 - Task-Based Walking Meditation with Breath-Labeling and Step-Countingp. 58
15 - Task-Based Meditation with Breath-Labeling and Countingp. 59
16 - Harder Task-Based Meditation with Breath-Labeling and Countingp. 60
6 - Types of Thoughts: Real-Life, Self-Talk, and Dead-Endp. 63
7 - Four Ways to Use the Meditation Exercisesp. 74
17 - Dead-End Thought-Diversion Meditationp. 76
18 - Breath Focus Meditation with Negative Thoughtp. 78
19 - Dead-End Thought Split Attention and Desensitization Meditationp. 80
8 - Nose, Eyes, Ears, Hands...and Other Peoplep. 83
20 - Mouth and Nose Breathing Meditation Variationsp. 86
21 - Watchfulness Meditationp. 90
22 - Auditory Alertness Meditationp. 91
23 - Right Hand, Left Hand Breathing Meditationp. 94
24 - Annoying Personality Split Attention Meditationp. 95
9 - The Bee's Guide to Visualizationp. 98
25 - Meditation Visualizationp. 99
26 - Anticipated Event Desensitization Meditationp. 102
10 - A Few Moments of Mindfulness, Then a Choicep. 105
27 - Triple Breathing Walking Meditationp. 108
28 - Combined Eyes, Ears, and Hand Meditationp. 109
29 - Combined Mindfulness Meditationp. 110
30 - Deep, Mindful Breath Meditationp. 115
31 - Slow Breathing Meditationp. 117
11 - Judgingp. 121
32 - Like, Dislike, Neutral: Judging Meditationp. 122
33 - Visual Judging/Nonjudging Meditationp. 123
12 - How To See It Coming Before It Hits the Fanp. 128
34 - Thought-Naming Meditationp. 135
13 - Compassion, Pain, and Griefp. 139
35 - Loving Compassion Identification Meditationp. 141
36 - Self-Compassion Meditationp. 143
37 - Minor Pain Meditationp. 145
14 - Being Presentp. 153
15 - On Nonduality and Spiritualityp. 158
16 - Building a Mindfulness Strategyp. 162
17 - Interpersonal Mindfulness at Home and Workp. 168
18 - Mindfulness on the Road, and on the Flyp. 178
37 - Super Safe Driving Meditationp. 180
38 - Safe Driving and Thought-Naming Meditationp. 181
19 - Wait a Minute: Mindfulness Without Motionp. 187
20 - Soothing the Selfp. 191
39 - Self-Soothing Investigationp. 196
Bibliographyp. 204


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