Exercise 1.1: GAP: Grounded Aware PresenceContents
Part One: Making Friends in Yourself
1. Steps toward Finding the Felt Sense
Exercise 1.1: GAP: Grounded Aware Presence
Exercise 1.2: Friendly Attending
Exercise 1.3: Noticing “Something”
2. Gateways into the Felt Sense
Exercise 2.1: From Physical Sensations to Felt Senses
Exercise 2.2: Dropping the Story Line
3. The Feeling beneath the Feeling
Exercise 3.1: The Feeling beneath the Feeling
Exercise 4.1: “How’s It Going?”
Exercise 4.2: Noticing What Your Body Is Already Holding
Exercise 4.3: “What Wants My Attention Just Now?”
Exercise 5.1: Starting with a Situation
6. Bringing the Felt Sense into Focus
Exercise 6.1: Describing the Felt Sense
7. Requesting Insight from the Felt Sense
Exercise 7.1: Empathic Inquiry
8. Small Steps, Felt Shifts, and Appreciating What Came
9. Cultivating Self-Empathy and Defusing the Inner Critic
Exercise 9.2: Befriending the Inner Critic
Exercise 9.3: Reexperiencing Painful Feelings
10. Mindfulness, Awareness, and the Sovereign Self
11. The Deep Nature of Life Process
12. From Insights to Action Steps
Exercise 12.1: Finding a Right Next Step
Exercise 14.1: Vicarious Felt Sense
Exercise 15.1: Deciding from the Felt Sense
Exercise 16.1: Reading with the Felt Sense
17. “First Thought Best Thought”: The Felt Sense in Creative Process
Exercise 17.1: Composing a Haiku
Exercise 18.1: Enlarging Space
Exercise 18.2: Wandering with Wonder
19. Contemplation: Sensing for the More
Exercise 19.1: Sensing for the More
Appendix: Mindful Focusing Protocol