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A Mindfulness-Based Stress Reduction Workbook

A Mindfulness-Based Stress Reduction Workbook




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About the Book

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 ones-a 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.


Bob Stahl (Author)
Bob Stahl, PhD, founded and directs mindfulness-based stress reduction (MBSR) programs in three medical centers in the San Francisco Bay Area. A longtime mindfulness practitioner, he has completed MBSR teacher certification at the University of... Read more

Books by Bob Stahl

Elisha Goldstein (Author)
Elisha Goldstein, PhD, cofounded the Center for Mindful Living in Los Angeles, CA. He is coauthor of A Mindfulness-Based Stress Reduction Workbook, and author of Uncovering Happiness: Overcoming Depression with Mindfulness and Self-Compassion, The... Read more

Books by Elisha Goldstein

Jon Kabat-Zinn (Foreword by)
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... Read more

Books by Jon Kabat-Zinn

Saki Santorelli (Afterword by)
Saki Santorelli, EdD, MA, is retired executive director of the Center for Mindfulness in Medicine, Health Care, and Society at the University of Massachusetts Medical School, and author of Heal Thy Self.

Books by Saki Santorelli


“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

“The biggest challenge for any do-it-yourself course is to include exercises that people will actually want to stop and do. In this book, the exercises are skillfully introduced along with spaces that remind the reader, `This part is up to you to do now!' I think readers will start practicing immediately with confidence that the program will show results.”

-Sylvia Boorstein, author of Happiness Is an Inside Job, It's Easier than You Think, and That's Funny, You Don't Look Buddhist

“I found this workbook informative, helpful, and user-friendly. It is filled with pragmatic tools to keep the practitioner on track and would be beneficial to all who read it.”
-Sharon Salzberg, author of Lovingkindness, A Heart as Wide as the World, and Faith
“This fine book is about the unburdening of the mind and the release of our inherent wisdom. It breaks the hard sternum of our resistance and opens the lotus of the heart. The method that ends our madness.”
-Stephen Levine, author of Who Dies?, A Year to Live, and Unattended Sorrow
“For anyone drawn to a path of mindfulness, this workbook will provide a clear and accessible companion. Authors Bob Stahl and Elisha Goldstein expertly guide readers through a rich assortment of mindfulness practices and reflections, providing invaluable tools for handling stress and living life with presence and heart.”
-Tara Brach, Ph.D., author of Radical Acceptance
“We are such a stressed society that many of us are stressed about how stressed we are. Books abound that give us more information. But A Mindfulness-Based Stress Reduction Workbook takes a far more helpful approach. It takes you by the hand and leads you step by step. If you want your life to have greater balance and peace, if you want to live with less stress and more joy, I can't recommend this beautiful offering highly enough.”
-John Robbins, author of Healthy at 100, Diet for a New America, and Reclaiming Our Health
“This book is an excellent guide to the life-changing practice of mindfulness. In these pages, you will find the missing piece, the hidden truth, and the open secret. Mindfulness saved my life and transformed my world. This workbook offers the key to health, happiness and freedom. Read it, work it, practice it, and be free.”
-Noah Levine, MA, author of Dharma Punx and Against the Stream
“What a delight it has been too review this beautifully written, deeply important book that offers readers a path toward a new life balance. For those interested in knowing more about what it is that has excited so many in the fields of medicine, psychology, neuroscience, and education, this book is a mind-opening volume that will clarify the key concepts of mindful meditation. Those who simply want to find ways to reduce stress and anxiety will find it to be an extraordinary aid. Those in a program of mindfulness-based stress reduction will find this book an invaluable addition to their training. A Mindfulness-Based Stress Reduction Workbook adds depth to the practice of mindfulness for everyone, from beginning practitioners to experienced teachers of mindfulness stress reduction classes.”
-Marion Solomon, Ph.D., director of training at the Lifespan Learning Institute and author of Love and War in Intimate Relationships

“This book, along with the CD giving mindfulness meditation guided sessions, provides an excellent overview of how the practice of mindfulness can be a very effective stress reduction intervention.”

-G. Alan Marlatt, Ph.D., professor and director of the Addictive Behaviors Research Center at the University of Washington

“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

“Bob Stahl and Elisha Goldstein's A Mindfulness-Based Stress Reduction Workbook is a practical, user-friendly guide to mindfulness meditation and stress reduction. If you feel that your life is spinning out of control and you can't get perspective, if you are moving too fast and don't know how to slow down, or if you are starting to have health problems related to stress, this program-which includes an excellent companion CD and access to an innovative online community-is for you. I am thrilled that this clarity, compassion, and wisdom will be available to a greater audience through this exceptional, life-changing guide.”
-Laura Davis, author of The Courage to Heal and I Thought We'd Never Speak Again

“This is an incredible resource for anyone who is interested in reducing stress in their lives. We all live in a world where it is easy to feel overwhelmed and discouraged. This workbook and the accompanying audio program is the best resource I know of for helping us stay present and centered when so many forces would push us off balance. I highly recommend it for clients, fellow professionals, and any man or woman who wants to have more comfort, ease, and joy in their lives.”
-Jed Diamond, Ph.D., author of The Irritable Male Syndrome and Male Menopause

“Bob Stahl and Elisha Goldstein have done a superb job bringing the cultivation of mindfulness to life in their excellent workbook. This workbook is a tremendous resource for those wanting to develop greater health, vitality, and peace. I highly recommend it.”
-Shauna L. Shapiro, Ph.D., coauthor of The Art and Science of Mindfulness

“In their wonderful new book, Bob Stahl and Elisha Goldstein have provided each reader with wise, clear, step-by-step guidance for cultivating a personal mindfulness practice and for applying the resulting awareness to the stress and challenges of living. This workbook is a perfect companion to Jon Kabat-Zinn's well-known book, Full Catastrophe Living, which is the foundation text for all mindfulness-based stress reduction courses.”
-Jeffrey Brantley, MD, DFAPA, director of the Mindfulness-Based Stress Reduction Program at Duke Integrative Medicine

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Average: 4.6 (8 votes)
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I am just about to begin my journey on this 8 week program. Looking forward to feeling the benefits
Average: 5 (8 votes)
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I purchased this book locally but cannot access the MP3 files on your website.
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I cannot locate the mp3 audio files either
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I have the ebook. the ebook says I can locate the mp3 file on this website. but I could not find it, would you please give me the link?
Average: 5 (1 vote)
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Go to the 'Accessories' tab on the far right side of the book page, create a New Harbinger account, register yourself as an owner of the book, and then you will have immediate access to the audio downloads.
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I am very disappointed that there's no real CD with this book. I enrolled in the class for $300, bought the required book for the course looking forward to the advertised meditations on the CD, only to discover I can't use it. I have hearing difficulties, so playing it on my computer is not an option. There should be an affordable option that would allow people to use real CDs in regular CD players. I'm feeling a bit ripped off, which isn't helping my stress level....
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I went to the accessory tab as suggested to download the MP3 files and it seems to be stuck on processing request. I am not having trouble downloading files or MP3 files from other sites. Can you tell me how I can download these MP3 files since when I click on download it just says processing request and doesn't change even though it has been up for hours.