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A Mindfulness-Based Stress Reduction Workbook [Kindle Edition]

Bob Stahl , Elisha Goldstein , Jon Kabat-Zinn PhD , Jon Kabat-Zinn , Saki Santorelli
4.5 out of 5 stars  See all reviews (101 customer reviews)

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Print List Price: $24.95
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Book Description

Stress and pain are nearly unavoidable in our daily lives; they are part of the human condition. This stress can often leave us feeling irritable, tense, overwhelmed, and burned-out. The key to maintaining balance is responding to stress not with frustration and self-criticism, but with mindful, nonjudgmental awareness of our bodies and minds. Impossible? Actually, it's easier than it seems.

In just weeks, you can learn mindfulness-based stress reduction (MBSR), a clinically proven program developed by Jon Kabat-Zinn, author of Full Catastrophe Living. MBSR is effective in alleviating stress, anxiety, panic, depression, chronic pain, and a wide range of medical conditions. Taught in classes and clinics worldwide, this powerful approach shows you how to focus on the present moment in order to permanently change the way you handle stress.

As you work through A Mindfulness-Based Stress Reduction Workbook, you'll learn how to replace stress-promoting habits with mindful onesa skill that will last a lifetime.This groundbreaking, proven-effective program will help you relieve the symptoms of stress and identify its causes so that you can start living a healthier, happier life.

Editorial Reviews


"This is an excellent, systematic, helpful, and practical workbook. Doing these practices brings many blessings. They will reduce your stress and truly transform your life."
—Jack Kornfield, Ph.D., author of The Wise Heart, A Path with Heart, and After the Ecstasy, the Laundry

"Bob Stahl and Elisha Goldstein have woven an inspiring tapestry of illuminating insights and practical exercises that can transform your life and even help you build a stronger brain. Inspired by their work as teachers of the research-proven Mindfulness-Based Stress Reduction Program, the authors have provided a step-by-step approach to bringing this scientifically grounded approach into your daily life. Mindfulness has been demonstrated to effectively help us live with less stress, fear, and anxiety and to cultivate more ease, connection, and well-being in our lives. This workbook makes mindfulness understandable and offers a carefully laid-out plan to achieve a healthier and more meaningful life. There is no time like the present to bring these pearls and practices of wisdom into your life. Why not start now?"
—Daniel J. Siegel, MD, codirector of the University of California, Los Angeles Mindful Awareness Research Center and author of Mindsight and The Mindful Brain

From the Publisher

In A Mindfulness-Based Stress Reduction Workbook, two mindfulness-based stress reduction (MBSR) experts present a step-by-step program for effective stress reduction based on the concepts in Jon Kabat-Zinn's groundbreaking Full Catastrophe Living.

Product Details

  • File Size: 1329 KB
  • Print Length: 240 pages
  • Publisher: New Harbinger Publications; Pap/MP3 Wk edition (March 1, 2010)
  • Sold by: Amazon Digital Services, Inc.
  • Language: English
  • ASIN: B004G5Z7C6
  • Text-to-Speech: Enabled
  • X-Ray:
  • Lending: Not Enabled
  • Amazon Best Sellers Rank: #19,229 Paid in Kindle Store (See Top 100 Paid in Kindle Store)
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Customer Reviews

Most Helpful Customer Reviews
139 of 141 people found the following review helpful
If I had to identify one quality that separates this book from the rest of the mindfulness resources in the self-help aisle, it's that these pages are so practical and can't help but provide the reader with plenty of "Aha!" moments. Reading through the chapters and exercises, I appreciate all the research that Goldstein and Stahl studied, material that illuminates how mindfulness exercises can alter and help shape your brain to be more optimistic and resilient. But what won my trust is that they have both been stress cases themselves at certain points in their lives, and can therefore communicate with empathetic language. They both know, on a very personal level, how stress can disable a person. Much like Kay Redfield Jamison, the famous psychologist who suffers from bipolar disorder, they speak both as expert and patient.

I understand mindfulness as forcing a bit of time and space between a situation and your reaction, or recognizing the snowball of thoughts that's forming in your mind before it becomes too overwhelming to sort through yourself. Goldstein and Stahl quote Vicktor Frankl, psychiatrist and holocaust survivor: "Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom."

Although mindfulness techniques aren't able to rescue me out of an acute, severe depression, if I diligently adhered to all the wisdom contained in Stahl and Goldstein's book, and designated a time of the day to do all the exercises, I could save myself some considerable heartache and headache.

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55 of 60 people found the following review helpful
5.0 out of 5 stars Effective Mindfulness Exercises for Health April 3, 2010
Format:Paperback|Vine Customer Review of Free Product (What's this?)
I think I first became aware of "mindfulness" from one of the Star Wars movies. But it's played a central role in Buddhist meditation for a long time and is backed up by loads of research. The research per Wikipedia shows that a mere 6 weeks of mindfulness exercises is correlated with physical results such as the body's ability to fight disease.

Mindfulness exercises seem to develop the brain's ability to deal with anxiety and stress. Once I understood this, it was easier for me to devote the time to the exercises in the book. I skipped a lot of days, which isn't good, but I was able to resume without difficulty. That made me appreciate that mindfulness is continuous, something that can potentially be practiced all the time.

The exercises in this workbook put me to observing and recording my thoughts and feelings at critical times. One result of this is that experiences of certain routines changed, I believe. This puts me more in the present, which is not as simple as I had believed. For example, if you think about times of the day when you feel something is wrong and try to observe your thoughts and feelings at that time, recording them, you'll become aware of what really influences your physical response.

I liked the formal practice log and found the informal practice reflection a bit difficult at the present time. Everybody will surely have their own experience. At least I have something to aim for ahead.

Mindfulness teaches that thoughts and emotions float by, and realizing this will help us to not take our own thoughts too seriously. Reduction of physical responses to negative thinking is possible and this is what probably boosts the immune system per the research.
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76 of 87 people found the following review helpful
Format:Paperback|Vine Customer Review of Free Product (What's this?)
I was looking for something more clinical, so this makes me unusual.
There was a decent portion of clinical practice and results etc. but not as I had expected BUT I am different
in that I tend to very's my job.

I liked the exercises, stretches etc and some of the content and ideas that I found
practical. However I am not at all into new age or yoga other than for exercise and
good stretching.

BUT for those who ARE into new age and /or yoga, I believe you will like this very much
'It is precise , it is visual , it is easy to do and maintain and it is well explained
as what to do, how to do each specific exercise, relaxation, breathing etc.and why
you do what you are doing.

This also gets you thinking and seeing things differently .This is a 50-50 split of new age and clinical
which is an excellent division to get the most accurate way to accomplish the purpose--to relax
and change the way you think and the manner in which you do things

It will relax you..I am positive as I did/do many of the exercises and stretching plus the breathing
These alone are great stress reducers and often pain relievers as well.Helps my pain go done or sometimes away

So, despite my 'difference' I hope this helps you make the right decision for you !!!
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21 of 22 people found the following review helpful
Format:Paperback|Vine Customer Review of Free Product (What's this?)
I've done some meditation as part of a yoga class and the instructor used mostly mystical-sounding descriptions of what we were doing. On one hand I wanted to get into it, but the Western logic part of my brain wanted some science and statistics to back it up. It's hard to take some things seriously when there's so much disinformation on the web and elsewhere.

This book takes a fairly neutral approach to mindfulness meditation. It doesn't immediately overwhelm you with happy-sounding terms or promise that it is "the way" to do something. Chapter 1 defines mindfulness and talks about habitual thinking patterns, which can be very destructive time wasters and lead to stress. The first formal practice involves eating a raisin mindfully, and there's a 3-minute check-in to help you get a better idea of how the practice works.

There are two types of meditation: insight and concentration. This workbook focuses on mindfulness, which is a type of insight meditation. Basically, you focus on your body and feelings and observe what's going on at the moment without judgment, whereas concentration meditation involves mantras and imagery. I think insight meditation is a bit more approachable for most Westerners simply because there's no outward appearance of religion or doctrine associated with it. Essentially, it seems more mechanical and thus, scientific.

The meditations are approachable and for most of them you don't need to do anything special. A short meditation can be done at your desk or simply seated on the sofa (with the TV off, of course!). Later chapters do get into meditation postures, including sitting poses and lying poses. Chapter 6 on "Deepening Your Practice" includes yoga-based stretches that will help relax your muscles.
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Most Recent Customer Reviews
5.0 out of 5 stars It's a great book
This is the second one I bought as I gave away the first one. I love the mp3 audio relaxation guides and the book makes a lot of sense. Read more
Published 5 days ago by cheryljp
3.0 out of 5 stars Mediations need to be updated to CD format
The ddisc that's included will only play on an MP3 player. So you have to download the disc to your computer and then to your phone (if you are tech savy, no problem). Read more
Published 9 days ago by Kathy Wood
5.0 out of 5 stars Excellent book
I use it while counseling seniors with emotional issues. A great resource. Practical and accessable, you don't need to be trained in the practice to get benefit from it.
Published 25 days ago by Ronald Mackenzie
5.0 out of 5 stars Good Stuff!
From time to time I find myself under stress that feels crushing. I practice relaxation techniques, exercise, and seek medical help. Read more
Published 1 month ago by renee
5.0 out of 5 stars Great workbook!
This is a nice workbook for clients! I like the size and ease in reading. This is a book I recommend.
Published 1 month ago by sally van meter
5.0 out of 5 stars Like no other!
This is the perfect workbook for anyone who has 'caught' anxiety. Yes, this book has made me realize that anxiety is like catching a cold and that will go away as soon as you... Read more
Published 1 month ago by Noe muniz
5.0 out of 5 stars Definitely worth it
If you want to read about and practice this research supported self-care technique, this book will provide a very sound resource.
Published 1 month ago by Critical Thinker
5.0 out of 5 stars Useful.
My son got recommendation for this workbook dorm his mind body therapist for IBS IBD management. He uses cd regularly but is not doing the workbook. Read more
Published 2 months ago by Indiamma
5.0 out of 5 stars A great tool for knowing and accepting yourself
I teach Mindfulness Meditation and plan to include this as a resource. It is great for helping one recognize patterns, behaviors and going into depth. Read more
Published 2 months ago by Ann W.
5.0 out of 5 stars Perfect!
This workbook has places to write and an MP3 CD of meditation practice included. The 11 chapters are designed to provide a thorough coverage and measured pace to allow the stress... Read more
Published 2 months ago by Sue Metzcar
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