Mindfulness : what, why, and how -- Motion, emotion, and the fight-or-flight response -- Meditation in motion : the most basic mental muscle exercises -- Exercise 1: Walking and counting meditation -- Exercise 2: Walking and counting meditation with negative thought -- Exercise 3: Walking and labeling meditation -- Exercise 4: walking and counting meditation -- Exercise 5: Walking and breath-labeling meditation -- More mental muscle exercises: variations on the basics -- Exercise 6: Seated meditation with breath-labeling and counting -- Exercise 7: Walking meditation with breath-labeling and counting -- Exercise 8: Longer walking meditation with breath-labeling and counting -- Exercise 9: Longer walking meditation with breath-labeling and counting -- Exercise 10: Walking meditation with step-counting on the exhale -- Exercise 11: Walking meditation with breath-labeling and step-counting -- Customizing your mindfulness method -- Exercise 12: Variable walking meditation with breath-labeling and step-counting -- Exercise 13: Seated "walking" meditation with breath-labeling and step-counting -- Exercise 14: Task-based walking meditation with breath-labeling and step-counting -- Exercise 15: Task-based meditation with breath-labeling and counting -- Exercise 16: Harder task-based meditation with breath-labeling and counting -- Types of thoughts: real-life, self-talk, and dead-end contents -- Four ways to use the meditation exercises -- Exercise 17: Dead-end thought-diversion meditation -- Exercise 18: Breath focus meditation with negative thought -- Exercise 19: Dead-end thought split attention and desensitization meditation -- Nose, eyes, ears, hands?and other people -- Exercise 20: Mouth and nose breathing meditation variations -- Exercise 21: watchfulness meditation -- Exercise 22: Auditory alertness meditation -- Exercise 23: right hand, left hand breathing meditation -- Exercise 24: Annoying personality split attention meditation -- The bee's guide to visualization -- Exercise 25: Meditation visualization -- Exercise 26: Anticipated event desensitization meditation -- A few moments of mindfulness, then a choice -- Exercise 27: Triple breathing walking meditation -- Exercise 28: Combined eyes, ears, and hand meditation -- Exercise 29: Combined mindfulness meditation -- Exercise 30: deep, mindful breath meditation -- Exercise 31: Slow breathing meditation -- Judging -- Exercise 32: Like, dislike, neutral : judging meditation -- Exercise 33: Visual judging/nonjudging meditation -- How to see it coming before it hits the fan -- Exercise 34: Thought-naming meditation -- Compassion, pain, and grief -- Exercise 35: Loving compassion identification meditation -- Exercise 36: Self-compassion meditation -- Exercise 37: Minor pain meditation -- Being present -- On nonduality and spirituality -- Building a mindfulness strategy -- Interpersonal mindfulness at home and work -- Mindfulness on the road, and on the fly -- Exercise 37: Super safe driving meditation -- Exercise 38: Safe driving and thought-naming meditation -- Wait a minute: mindfulness without motion -- Soothing the self -- Exercise 39: Self-soothing investigation.
This resource is supported by the Institute of Museum and Library Services under the provisions of the Library Services and Technology Act as administered by State Library of Iowa.