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Expand This Moment: Focused Meditations to Quiet Your Mind, Brighten Your Mood, and Set Yourself Free
When John Selby was a graduate student, philosopher and meditation expert Alan Watts challenged him to study the world's meditation traditions from the inside, to identify their common underlying psychological processes, to formulate an approach to meditation based on these commonalities, and to then teach this universal process. Forty years later, in this dramatically different guidebook, Selby fulfills Watts's mandate.
Selby has sought solutions to suffering in native cultures around the world and discovered proven techniques for attaining physical and emotional well-being. But the streamlined practice presented here is as much the result of personal breakdown as of academic research. As they did for him in a dark night of the soul, the twelve simple focus phrases Selby presents insert positive messages into our inner dialogue, promoting spiritual development and emotional healing. These brief core statements comprise a root psychological meditative practice that allows anyone to quickly wake up to the present moment — naturally, pleasurably, and with life-affirming consistency.
Selby has sought solutions to suffering in native cultures around the world and discovered proven techniques for attaining physical and emotional well-being. But the streamlined practice presented here is as much the result of personal breakdown as of academic research. As they did for him in a dark night of the soul, the twelve simple focus phrases Selby presents insert positive messages into our inner dialogue, promoting spiritual development and emotional healing. These brief core statements comprise a root psychological meditative practice that allows anyone to quickly wake up to the present moment — naturally, pleasurably, and with life-affirming consistency.
- GenresSpiritualityMeditation
242 pages, Kindle Edition
First published April 1, 2011
10 people are currently reading
39 people want to read
About the author
John Selby
149 books19 followersI was lucky enough to grow up on a cattle ranch in Ojai California, and I still feel deeply grounded in country life. Then at 16 I spent a remarkable exchange-student year living in the bustling city of Durban, South Africa. Ever since, I've felt an integral part of the world community.
Then I went off to Princeton , mostly to satisfy my mother and grandparents. I received a great education, especially in English literature and history - but majored in Psychology, and ended up doing early EEG brain research for NIH studying the cognitive dynamics of meditation and psychedelics. I was my eating club's token cowboy, and fenced on Princeton's varsity team.
Rather than going to Vietnam, an unjust war which I opposed strongly, I went to the San Francisco Theological Seminary and became a Presbyterian minister (my family's faith) and a spiritual therapist. But my driving interest in Buddhist meditation, and my budding friendship with the philosopher Alan Watts, led me away from church work.
Instead I went to L.A. and participated in the American Film Institute's early internship program, studying screenwriting for several years, getting a film agent (Reese Halsey) and working in Hollywood. But there was little interest in my spiritually-grounded screenplays, so I attended the Radix Institute for Integral Therapy, finished my grad work and then worked as a therapist in San Luis Obispo.
All along, I was also developing a cowboy/jazz band with my brother, and working on my fiction and song-writing, A bit bored with the life of a therapist, I headed way down to Guatemala to spend a year at Lago Atitlan, writing songs, researching shamanic practices, and writing my first published book, Powerpoint (Warner). Barely escaping death in Guatemala, I spent almost a year up on my parents' new ranch in Idaho. On a whim I accepted a lecture/seminar tour in Europe - I went for 3 weeks and stayed for 7 remarkable years.
They loved me in West Berlin in the mid-eighties, and I set up a thriving therapy practice, wrote 2 dozen self-help books for the German market - and met my wife Birgitta, who I've been together with ever since. Moving to Switzerland, Birgitta and I developed a new idea (for then) called the self-help cassettebook (100 pages of text leading to an embedded cassette with audio guidance). We sold the concept to a major publisher there, and spent the next 4 years producing 24 cassettebooks. During that time we moved to Santa Fe, New Mexico, then Santa Barbara, then over to Kauai - where we raised our two sons. After the hurricane, we hand-built a sugar shack and lived a quiet country life, writing more books, producing self-help audio and video content, and briefly heading an early online therapy company called BrightMind.
But Kauai was a hard place to advance a writing career, even though we made lots of breakthroughs guiding people in meditation and emotional growth via audio/video support.
In 2010 we moved to our current home in Santa Cruz, where we attempted to interject short-form mindfulness meditation into the Microsoft community, then shifted to Plantronics where we co-produced several at-work mindfulness apps. Realizing the need for professional guidance in the rapidly-expanding cannabis community, we then raised capital and developed the Mindfully High program which includes the Cannabis For Couples book and audiobook, and the High Together App.
I've spent most of my adult life developing a fiction style and genre that's only now matured into serious English literature - it's just taken me that long to realize my deeper vision in fiction. I'm blessed with a great film agent who's shopping the miniseries in Hollywood, so I seem to have come full circle. Right now I' m also helping authors to manifest and publish their books, while continuing to develop new audio and video programs to expand the High Together App. I look forward to your perspective on both my fiction and nonfiction writing!
Then I went off to Princeton , mostly to satisfy my mother and grandparents. I received a great education, especially in English literature and history - but majored in Psychology, and ended up doing early EEG brain research for NIH studying the cognitive dynamics of meditation and psychedelics. I was my eating club's token cowboy, and fenced on Princeton's varsity team.
Rather than going to Vietnam, an unjust war which I opposed strongly, I went to the San Francisco Theological Seminary and became a Presbyterian minister (my family's faith) and a spiritual therapist. But my driving interest in Buddhist meditation, and my budding friendship with the philosopher Alan Watts, led me away from church work.
Instead I went to L.A. and participated in the American Film Institute's early internship program, studying screenwriting for several years, getting a film agent (Reese Halsey) and working in Hollywood. But there was little interest in my spiritually-grounded screenplays, so I attended the Radix Institute for Integral Therapy, finished my grad work and then worked as a therapist in San Luis Obispo.
All along, I was also developing a cowboy/jazz band with my brother, and working on my fiction and song-writing, A bit bored with the life of a therapist, I headed way down to Guatemala to spend a year at Lago Atitlan, writing songs, researching shamanic practices, and writing my first published book, Powerpoint (Warner). Barely escaping death in Guatemala, I spent almost a year up on my parents' new ranch in Idaho. On a whim I accepted a lecture/seminar tour in Europe - I went for 3 weeks and stayed for 7 remarkable years.
They loved me in West Berlin in the mid-eighties, and I set up a thriving therapy practice, wrote 2 dozen self-help books for the German market - and met my wife Birgitta, who I've been together with ever since. Moving to Switzerland, Birgitta and I developed a new idea (for then) called the self-help cassettebook (100 pages of text leading to an embedded cassette with audio guidance). We sold the concept to a major publisher there, and spent the next 4 years producing 24 cassettebooks. During that time we moved to Santa Fe, New Mexico, then Santa Barbara, then over to Kauai - where we raised our two sons. After the hurricane, we hand-built a sugar shack and lived a quiet country life, writing more books, producing self-help audio and video content, and briefly heading an early online therapy company called BrightMind.
But Kauai was a hard place to advance a writing career, even though we made lots of breakthroughs guiding people in meditation and emotional growth via audio/video support.
In 2010 we moved to our current home in Santa Cruz, where we attempted to interject short-form mindfulness meditation into the Microsoft community, then shifted to Plantronics where we co-produced several at-work mindfulness apps. Realizing the need for professional guidance in the rapidly-expanding cannabis community, we then raised capital and developed the Mindfully High program which includes the Cannabis For Couples book and audiobook, and the High Together App.
I've spent most of my adult life developing a fiction style and genre that's only now matured into serious English literature - it's just taken me that long to realize my deeper vision in fiction. I'm blessed with a great film agent who's shopping the miniseries in Hollywood, so I seem to have come full circle. Right now I' m also helping authors to manifest and publish their books, while continuing to develop new audio and video programs to expand the High Together App. I look forward to your perspective on both my fiction and nonfiction writing!
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Displaying 1 - 4 of 4 reviews
April 15, 2012
he benefits of meditation are clear: clarity of mind, stress relief, and for spiritual journeying. It is, however, very easy to get caught up in the ego while meditating. Practice can easily become more of a competition than a method of self-exploration. At that point, it’s really a waste of time.
Expand this Moment looks more to awareness of the moment. Making an intention, then taking a few breaths to experience that moment. Eventually, expanding that awareness, for the self-exploration and healing purposes.
The book sets out twelve focus phrases subdivided into three main phases. The first phase is Zen Awakening which teaches us to quiet our minds and direct our attention inwards. Next, is Emotional Healing which asks us to listen to our hearts and learn self-compassion. Finally, we expand outward to connect with others in Insight Mode.
In practice, it’s a system that can be used anytime or anywhere. Simply take a few deep breaths when you feel hurried or things get chaotic. Every so often take the opportunity to reconnect with yourself so that you know you are on track or open yourself to the possibilities.
Expand this Moment looks more to awareness of the moment. Making an intention, then taking a few breaths to experience that moment. Eventually, expanding that awareness, for the self-exploration and healing purposes.
The book sets out twelve focus phrases subdivided into three main phases. The first phase is Zen Awakening which teaches us to quiet our minds and direct our attention inwards. Next, is Emotional Healing which asks us to listen to our hearts and learn self-compassion. Finally, we expand outward to connect with others in Insight Mode.
In practice, it’s a system that can be used anytime or anywhere. Simply take a few deep breaths when you feel hurried or things get chaotic. Every so often take the opportunity to reconnect with yourself so that you know you are on track or open yourself to the possibilities.
May 12, 2011
Over the years I've read a lot about books that address meditation, but this title features the best and most practical discussion about that subject I've ever come across. There's also a lot of really great life advice in this work, plus the author's conversational, down-to-earth writing style is very engaging. Mr. Selby clearly comes across as a very authentic spiritual teacher whose heart is obviously in a very loving space. As such, I highly recommend "Expand This Moment" as a spiritual growth resource.
August 18, 2015
I enjoyed reading this book, it allowed me to have a perspective on spirituality and live this moment. I am aware of my breathing, my thoughts and the way I treat people in my life. I am currently, practicing the 12 steps every other day. John Shelby, explains in the most simplest form the meaning of being present in this momemt. I agree when people say do not believe everything you read but comsume what is important and what will improve your life. I must say I truly enjoyed the book.
This entire review has been hidden because of spoilers.
May 1, 2011
Liked it and plan on using the simple suggestions for a stress relief time out.
Displaying 1 - 4 of 4 reviews