Flip the Switch: 40 Anytime, Anywhere Meditations in 5 Minutes Or LessIn this hurried world, when is there a chance to stop everything and meditate? Flip the Switch offers 50 surprisingly easy answers. It's not necessary to be in a special quiet room or twisted pretzel-like into the lotus position to meditate - countless opportunities for quick meditations abound. Flip the Switch points out the time gaps that come throughout the day (idling at a red light, waiting for a computer to restart, standing in line at the grocery store) and teaches specially designed meditations that fit each of these situations. As healthy as they are convenient, the book's "spot meditations" achieve many of the same positive changes as one long meditation session and can actually offer even greater overall benefits since the healthy transformations occur over and over throughout the day. The book offers quick, easy answers for reducing stress, improving health, clarifying thoughts, releasing creativity, deepening emotions, and boosting sensory pleasures. |
Contents
Your Best Ally against Stress Deep Breathing Breathing Freely Focusing or Paying Attention Sitting Comfortably Scanning the Body 3 1 | 3 |
6 | 32 |
7 | 39 |
8 | 42 |
Coping with Distractions | 48 |
Walking Meditations Part | 53 |
Meditating at the | 64 |
Yoga and Stretching | 75 |
How Words Can Help | 112 |
Activities | 119 |
Pay Attention to What You Are Doing | 121 |
Household Meditations | 127 |
24 | 135 |
In the Car | 137 |
When You Have to Wait | 144 |
How to Fall Asleep | 150 |
The Senses | 79 |
To Relax Be Sensual | 81 |
Food and Drink | 86 |
Just Listening Nothing More Than That | 90 |
Look at the World around You vii | 94 |
Where Am I? Returning to the Present | 99 |
18 | 101 |
The Sensuality of Little Things | 104 |
Walking Meditations Part Two | 107 |
Common terms and phrases
activity actually affirmation ambient music attention awake awareness bad sleep bathroom beautiful become belly better body feels breathe deeply Buddha Buddhist calm close your eyes consciously deliberately distracted driving eating energy enjoy Eric Harrison exercise f WALKING fact fall asleep focus focused fSeek gently give GYM MEDITATION happen I’ve ideal in-breath insomnia Japanese tea ceremony Karratha keep let go look loosen meditation object mental monks mood move muscles natural notice out-breath pause pleasure posture practice present pumping iron red light relaxation response rhythms say the words seconds sense sensory sensual shoulders simple sitting slow smell snapshot soften space spot meditations stay stop stress supermarket taste tense tension texture there’s they’re things thinking thoughts and sensations Three Sighs tranquil usually visual objects wait WALKING MEDITATION we’re Western Australia won’t yoga you’re you’ve