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Experiencing emotions is a part of the richness of life. But sometimes emotions can get in the way of our health and happiness. Suppressing strong feelings like fear, anger, and resentment isn’t the answer—in fact, doing so can lead to a host of physical problems, from a weakened immune system to heart disease. On the other hand, overreacting in the heat of the moment can be detrimental to relationships. So, how can you ride even the strongest waves of emotion without causing harm to yourself or others?
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This workbook offers a breakthrough, eight-week program using emotion theory and mindfulness-based techniques to help you manage the overwhelming thoughts and feelings that cause you pain. You’ll learn to approach your emotions without judgment, understand their source, and foster forgiveness and kindness toward both yourself and others. Instead of trying to bury feelings or lashing out and hurting relationships, you'll learn how to cultivate emotional balance using this powerful program.
- Sales Rank: #155901 in Books
- Brand: Cullen, Margaret/ Brito, Cristian Gonzalo
- Published on: 2015-09-01
- Original language: English
- Number of items: 1
- Dimensions: 9.90" h x .50" w x 7.90" l, .0 pounds
- Binding: Paperback
- 216 pages
Review
“In an increasingly topsy-turvy world, finding emotional balance is more important than ever—and Margaret Cullen and Gonzalo Brito Pons show you how, walking with you step-by-step, drawing on brain science, ancient wisdom, and the power of mindfulness. Comforting and powerful, down-to-earth and profound, this book is a clear path from stress, frustration, and irritation to calm strength, happiness, and inner peace.”
—Rick Hanson, PhD, author of�Buddha’s Brain
“Bravo to The Mindfulness-Based Emotional Balance Workbook!�This is a very wise and compassionate book that shows how you can transform difficult emotions by acknowledging and embracing them as a path to greater freedom and peace.”
—Bob Stahl, PhD, coauthor of A Mindfulness-Based Stress Reduction Workbook, Living with Your Heart Wide Open, Calming the Rush of Panic, A Mindfulness-Based Stress Reduction Workbook for Anxiety, and MBSR Every Day
“The Mindfulness-Based Emotional Balance Workbook combines the wisdom of reflection, the beauty of compassion, and the rigor of science. It guides its readers into the capacity of mindfulness to reduce emotional reactivity and cultivate kindness, compassion, and forgiveness. The wealth of ideas and practices in this illuminating work will be of benefit and has the potential to transform our individual and collective lives.”
—Shauna Shapiro, PhD, professor at Santa Clara University and author of The Art and Science of Mindfulness and Mindful Discipline
“It is the nature of the human condition to suffer. For many their suffering is worsened by negative emotional states. Using not only their extensive experience as mindfulness teachers but also the knowledge gained by working with leading emotion researchers, the authors give a step-by-step road map to improve one’s resilience and create emotional balance that is accessible to all. For anyone living in today’s rushed and stressful world, this book is a must-read.”
—James R. Doty, MD, professor of neurosurgery and founder and director of the Center for Compassion and Altruism Research and Education at Stanford University School of Medicine
“This wise and practical book is filled with wonderful practices that can regulate your emotions and change your life.”
—Jack Kornfield, PhD, author of The Wise Heart
“Like other animals, humans evolved with a range of complex emotions that can be sources of joy but also pain and suffering. Unlike other animals though, humans have a capacity for being aware of, observing, and mindfully choosing how to work with these passions of the mind. In this beautifully accessible and carefully crafted book two leading mindfulness teachers have come together to guide us through the sometimes stormy terrain of our emotions. This step-by-step�eight-week course is rich in insights and�skillfully organized practices for working with and cultivating our minds. Based on the most up-to-date research, this book is a gift for all those seeking emotional balance in the hustle-bustle of modern-day life.”
—Paul Gilbert, PhD, FBPsS, OBE, Derbyshire Healthcare�NHS Foundation Trust Mental Health Research Unit, Kingsway Hospital
“Seamlessly integrating the twin curricula of mindfulness meditation and emotion science, this pragmatic and wise workbook provides readers with clear-sighted guidance for self-care when distressing effects loom.”
—Zindel V. Segal, PhD, distinguished professor of psychology in mood disorders, University of Toronto Scarborough
“This is an extraordinary book that brings together science, Dharma, and psychology in an accessible, actionable, practical, and inspiring way. Not only is this book a must-read but also a ‘must-use’ in a time on our planet where there is so much stress and suffering. Margaret and Gonzalo have done a great service in crafting approaches to emotional balance based on the work of Drs. Paul Ekman and Alan Wallace, as well as their years of practice and study.”
—Roshi Joan Halifax, Abbot, Upaya Zen Center
“At last! A truly useful application of mindfulness to managing the emotional storms of everyday life. This eight-step program helps readers steadily change their relationship to their emotions, becoming less reactive and more flexible. The authors unpack the deep wisdom of Buddhist practices into an eminently usable progression of experiential exercises, meditations, observations, and links to audio recordings and other resources. This one book can make one’s entire life enterprise more workable. Deep bows.”
—Linda Graham, MFT, experienced psychotherapist and author of Bouncing Back: Rewiring Your Brain for Maximum Resilience and Well-Being
“Practical, hands-on, and clear, The Mindfulness-Based Emotional Balance Workbook lays out a full set of tools for cultivating well-being. Everyone from newcomers to meditation to experienced clinicians and teachers may find something of value here.”
—Sharon Salzberg, author of Lovingkindness and Real Happiness
About the Author
Margaret Cullen, MA, MFT, is a licensed marriage and family therapist and a certified mindfulness-based stress reduction (MBSR) teacher. She has also trained with Zindel Segal in mindfulness-based cognitive therapy. For over twenty years she has been teaching and pioneering mindfulness programs in a variety of settings, including cancer support, HIV support, physician groups, executive groups, and obesity support.�For ten years she has been involved in teaching and writing curricula for several research programs at the University of California, San Francisco, including “Cultivating Emotional Balance,” designed for teachers, and “Craving and Lifestyle Management with Meditation,” for overweight women.�In 2008 she launched a mindfulness-based emotional balance program for teachers and school administrators that has been piloted in Denver, CO; Boulder, CO; Ann Arbor, MI; Berkeley, CA; Portland, OR; and Vancouver, BC. She has also been a facilitator of support groups for cancer patients and their loved ones for twenty-five years at the Cancer Support Community, and is currently a senior teacher at the Center for Compassion and Altruism Research and Education at Stanford University, where she contributed to the�Compassion Cultivation�training manual. A longtime contributor to Inquiring Mind, Margaret has been a meditation practitioner for 35 years.
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Gonzalo Brito Pons, PhD, is a clinical psychologist who has worked with diverse populations in Chile, Peru, and Spain, integrating Western psychological approaches with traditional medicine and�contemplative practices. As a certified yoga teacher and mindfulness-based stress reduction (MBSR) instructor, he has included these practices in his clinical work and workshops for health care professionals and educators over the last decade. Gonzalo is a certified instructor of the Compassion Cultivation Training Program and serves as a supervisor for Spanish-speaking teachers in training at�the Center for Compassion and Altruism Research and Education at Stanford University. He obtained his PhD doing experimental research on the individual�and relational effects of compassion cultivation training and mindfulness-based stress reduction. Currently living in Granada, Spain, Gonzalo combines his therapeutic work with ongoing compassion-based and�mindfulness-based programs, collaborating regularly with several educational and health organizations. In 2014, he coauthored the book Presencia plena: Reflexiones y pr�cticas para cultivar mindfulness en la vida diaria (Full presence: Reflections and practices to cultivate mindfulness in daily life).
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Foreword writer Jon Kabat-Zinn, PhD, is internationally known for his work as a scientist, writer, and meditation teacher engaged in bringing mindfulness into the mainstream of medicine and society. He is professor of medicine emeritus at the University of Massachusetts Medical School, and author of numerous books, including Full Catastrophe Living, Arriving at Your Own Door, and Coming to Our Senses.
Most helpful customer reviews
8 of 8 people found the following review helpful.
Concise, Practical and Wise
By Wendulous
Finally, a concise, practical and wise "how to" manual for applying the age--old techniques of mindfulness to navigating the challenges of the emotional life. Drawing on their considerable personal and professional experience and using a variety of universally relatable examples to illustrate the pitfalls of the unattended emotional life, Margaret Cullen and Gonzalo Brito Pons offer a clear step-by-step approach which gently but surely guides the reader along the path toward emotional balance. An invaluable contribution to the literature on mindfulness, this book is destined to become a classic!
6 of 6 people found the following review helpful.
and is highly recommended for anyone who
By Thomas Lane
Yes, indeed. Why another book on mindfulness, a practice that has now gone mainstream? If mindfulness is a way of dealing with our experience differently and more skillfully, which it is, then this is the first mindfulness book I know of--and I've read a lot of them--that deals specifically with one of the most important and sometimes neglected components of our experience: emotion. This is particularly neglected in popular books that introduce mindfulness into business contexts, such as the high-tech industry. But anyone who's ever worked in an office, or indeed worked at all, knows what an emotional experience work can be and often is. Mindfulness isn't all about productivity, although granted this can be a side benefit!
I just hope that this book finds the audience it richly deserves. Margaret Cullen and Gonzalo Brto Pons between them have decades of very different experience practicing and teaching this material, and their depth of understanding comes through in their clarity. What I especially appreciate, and again have not seen before, is the way they mix practices that deal with the entire spectrum of emotion, from ways of dealing with such difficult emotions as anger and fear, to ways of cultivating such beneficial emotions as compassion and lovingkindess. For all its brevity, the book covers its bases, and is highly recommended for anyone who, like me, could use more emotional balance in their lives.
8 of 9 people found the following review helpful.
Wisdom distilled and made practical
By M. L. Reynolds
Was not at all sure the world needed another Mindfulness book until I got this. Margaret Cullen and Gonzalo Brito Pons have produced a clear and practical path to improve my emotional balance that I believe is already taking hold in the first five days I have had the book. I'll add more as my learning progresses.
My learning has progressed and I am making a strong recommendation to use the downloadable guided meditations provided through the publisher's link. They are easy to download once you read the instructions carefully (which I failed to do). I am currently working with the forgiveness chapter and the download is very supportive.
See all 19 customer reviews...
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