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Here is the Table of Contents for my upcoming Ultimate Guide to Meditation For Programmers. Register here to be informed when it launches!

Programming, meditation and the mind

  1. Who this is for
  2. Why are you reading this guide?
  3. Your mind is your greatest asset, so treat it well
  4. Why I wrote this guide
    1. My programming history
    2. Why I started learning meditation
    3. Why I started teaching meditation

Do this now

  1. Mindful breathing 101 – how two minutes of careful breathing can change your experience of living
  2. Video exercise and review

Common ideas about meditation that you can drop now

  1. You DON’T have to subscribe to some kind of spiritual or religious framework
  2. You DON’T have to empty your mind for meditation to be effective
  3. A useful way to consider meditation for logical types (Attention Regulation Training)

The benefits that a programmer can expect from meditation

  1. Reasons for trying meditation – exploring or improving your life
  2. The top three reasons anyone studies meditation
  3. The fundamental problems that meditation addresses
    1. Our nervous systems were not designed for the world we operate in
    2. The content of consciousness shapes our experience of the world
    3. Our patterns of thinking and feeling are often habitual, flawed and dominant
    4. We’re too bloody stressed
  4. The anatomy of attention
    1. Focus, distraction and mindfulness
    2. Rebalancing the contents of consciousness
  5. Debugging your self
  6. Creativity and meditation

Meditation 101

  1. Types of meditation
    1. Mindfulness practices
    2. Breathwork practices
    3. Other practices (mantra, Vedic, visualisation practices)
    4. What I practice and teach
  2. Start by dropping expectations
    1. Attachment to “doing it right”
    2. Meditation is progressive
  3. The Standard Meditation Algorithm
  4. Standard Meditation #1 – the breath meditation
  5. Standard Meditation #2 – the body scan
  6. Common pitfalls and workarounds
  7. Getting to know your breath
  8. Active and Passive breathing exercises

How meditation works

  1. Stress, the body, the mind and meditation

How to develop a mediation practice

  1. The three aspects of learning mediatation
  2. Using apps or guided audio meditations
  3. Finding a class and a teacher
  4. The path of insight
  5. Applying the results of meditation practice to a programming career

Conclusions