Includes bibliographical references.

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.