Full Catastrophe Living (Revised Edition) / Kabat-Zinn, Jon, Ph.D.
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마음챙김 명상과 자기치유 -상 - 개정판
존 카밧진 (지은이),
장현갑,김정호,김교헌 (옮긴이)
학지사2017-03-20
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Kabat Zinn Full Catastrophe Living (2013)(1990)
Original Title:
kabat-zinn-full-catastrophe-living
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목차
역자 서문
저자 서문
서장 스트레스, 통증 그리고 질병 : 온갖 재난과 직면하기
제1부 마음챙김의 실천 : 주의 주기
01 우리는 오직 순간만을 산다
02 마음챙김 수련의 기초: 태도와 참여
03 호흡의 힘 : 치유 과정의 알려지지 않은 동맹군
04 정좌명상 : 존재의 영역 키우기
05 바디 스캔 명상 : 몸과 함께 존재하기
06 요가명상 : 힘, 균형, 유연성의 개발
07 걷기명상
08 마음챙김의 날
09 일상생활의 마음챙김 : 자신이 하는 일을 참으로 하기
10 명상수련 계획 수립
제2부 패러다임 : 건강과 질병에 대한 새로운 생각
11 새로운 패러다임
12 전체성의 체험과 개별성의 착각
13 치유에 관하여
14 의사, 환자 그리고 사람들: 건강과 질병에 대한 통합적 조망으로 의 변화
15 마음과 몸 : 믿음, 태도, 생각 및 정서가 해를 주거나 치유를 할 수 있다는 증거
16 연결성
접기
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목차
역자 서문
저자 서문
제3부 마음챙김 명상법의 실천
17 스트레스
18 변화, 가장 확신할 수 있는 한 가지
19 스트레스 반응에 붙잡히기
20 스트레스에 반응하는 대신 대응하기
제4부 응용 : 인생사 고난 상대하기
21 증상과 함께 살아가기: 내 몸의 소리를 들어라
22 신체 통증과 함께하기: 통증이 곧 내가 아니다
23 통증에 대하여 좀 더 알아보기
24 정서적 통증과 함께 일하기: 정서적 고통이 바로 당신은 아니다 그것을 치유하기 위해 당신 이 할 수 있는 일이 많다
25 공포, 공황 및 불안과 함께하기
26 시간과 시간 스트레스
27 잠과 잠 스트레스
28 사람 스트레스
29 역할 스트레스
30 일 스트레스
31 음식 스트레스
32 세상 스트레스
제5부 알아차림의 길
33 새 출발
34 공식수련 계속하기
35 비공식수련 계속하기
36 자각의 길
후 기
부 록
접기
===
저자 및 역자소개
존 카밧진 (Jon Kabat-Zinn) (지은이)
‘현대 마음챙김 명상의 대부’로 불리는 존 카밧진은 미국 매사추세츠대학교 의과대학 명예교수이자 세계적으로 유명한 마음챙김 스트레스 완화(MBSR) 프로그램(1979)의 창시자이다. 1971년 MIT에서 분자생물학으로 박사학위를 받았다. 생리학자 엘빈 카밧과 화가인 샐리 카밧 사이에서 세 자녀 중 맏이로 태어난 그는 역사학자 하워드 진과 로슬린 진의 딸 마일라 진과 결혼해 세 명의 자녀를 (지금은 손자손녀들을) 두었다. 40년 이상 마음챙김 수련과 지도, 연구에 매진해 왔으며 매년 세계 각지에서 마음챙김 수련회를 열고 있다. 그를 빼... 더보기
최근작 : <당신이 모르는 마음챙김 명상>,<[큰글씨책] 마음챙김으로 우울을 지나는 법>,<[큰글씨책] 카밧진 박사의 부모 마음공부> … 총 36종 (모두보기)
장현갑 (옮긴이)
서울대학교 심리학과를 졸업하고, 동대학원에서 심리학 박사 학위를 받았다. 서울대학교와 영남대학교 심리학과 교수, 가톨릭 의과대학 외래교수, 한국심리학회 회장 등을 역임했다. 현재 영남대학교 명예교수, 한국명상학회 명예회장, 한국통합의학회 고문, 마인드플러스 스트레스 대처 연구소 소장 등을 맡고 있다. 또한 직접 개발한 ‘한국형 마음챙김 명상에 기반한 스트레스 감소(K-MBSR)’ 프로그램을 기반으로 명상과 의학의 접목을 시도한 ‘통합의학’의 연구와 보급에 앞장서고 있다.
2001년부터 세계인명사전인 마르퀴즈 후즈후(Marquis Who’s Who) 5개 분야(인 더 월드, 사이언스 & 엔지니어링, 메디슨 & 헬스 케어, 리더스, 아시아)에 걸쳐 9년 연속 등재되었다. 2005년 영국국제인명센터(IBC)로부터 ‘100대 교육자’에 선정되었고, 2006년 ‘명예의 전당(Hall of Fame)’에 영구 헌정되었다. 또한 미국인명협회(ABI)로부터 2006년에는 ‘500인의 영향력 있는 인물’, 2009년에는 ‘2009 Man of The Year 50’으로 선정되었다. 2012년에는 50년간 한국 심리학 발전에 공헌한 업적을 인정받아 한국심리학회에서 수여하는 공로상을 수상했다.
저서로는 『생물심리학』, 『마음 vs 뇌』, 『스트레스는 나의 힘』, 『심리학자의 인생 실험실』(제14회 불교출판문화상 우수상) 등이 있고, 『마음챙김 명상과 자기치유』, 『붓다 브레인』, 『마음이 몸을 치료한다』 등을 번역했다. 접기
최근작 : <[큰글자책] 마음 vs 뇌>,<[큰글자책] 심리학자의 인생 실험실 >,<[큰글자책] 명상이 뇌를 바꾼다 > … 총 55종 (모두보기)
김정호 (옮긴이)
고려대학교 대학원에서 심리학 박사학위를 취득했다. 현재 덕성여자대학교 심리학과 교수, 한국건강심리학회 산하 마음챙김-긍정심리연구회 회장, 서울심리지원동북센터장으로 있다. 한국심리학회장, 대한스트레스학회 이사장, 한국건강심리학회장, 서울가정법원 조정위원 등을 역임했으며, 한국심리학회 학술상을 수상했다.
■ 블로그：마음챙김 긍정심리 훈련(MPPT)
https://blog.naver.com/peace_2011
명상, 마음챙김, 긍정심리 등에 ... 더보기
최근작 : <일상의 마음공부>,<마음을 공부해야 행복하다>,<부처님의 감정수업> … 총 37종 (모두보기)
김교헌 (옮긴이)
현재 충남대학교 심리학과 교수이자 한국건강심리학회장이다. 성균관대학교 대학원 심리학과에서 임상건강심리학 전공으로 박사학위를 받았으며, 스트레스와 건강 간의 관계와 중독행동 및 자기조절과 명상 등에 관한 연구를 하고 있다.
최근작 : <인터넷 중독 상담과 정책의 쟁점>,<젊은이를 위한 정신건강>,<초록 항아리> … 총 17종 (모두보기)
===
https://blog.daum.net/thanksbuddha/2912
나를 흔든 책 - 존 카밧진의 <마음챙김 명상과 자기치유>
현대는 과학의 시대이다. 과학의 발전과 더불어 종교는 쇠퇴하
고 있다. 물론 이슬람처럼 꾸준히 늘어나고 있는 종교도 있지
만, 그것은 이슬람권이 문명적으로 뒤떨어지기 때문이다. 이
들 국가에 민주주의와 고등교육이 확대되면 결국 변하리라 본
다. 지금은 선진국 행세를 하고 있지만 서유럽도 마녀사냥과
종교전쟁에서 벗어난 지 300년 밖에 되지 않았다. 과학의 발
전과 유일하게 보조를 맞출 수 있는 종교는 불교밖에 없다.
미국인들은 불교에서 '마음챙김(사띠)'을 받아들여 심리치료
에 적용하고 있다. 마음챙김이 환자들을 치유하는데 효과가 있
다는 사실이 입증되면서, 지금은 미국의 수백 개 의과대학에서
몸&마음 센터(Mind&Body Center)를 운영하고 있는 실정이
다. 그 제1세대 역할을 한 사람이 바로 존 카밧진 박사이다. 그
는 메사츠세츠 대학 메디컬센터에서 마음챙김에 기반한 스트
레스 감소 프로그램을 운영하였는데, 10년간 4,000여 명의
임상치료 결과를 토대로 쓴 책이 바로 『마음챙김 명상과 자기
치유』인 것이다.
존 카밧진이 환자들에게 제시한 것은 "순간순간을 의식적으로 살아가도록, 삶의 양식을 바꾸도록 하는 삶의 실험을 시작하도록 권유할 뿐"이다. 순간 속에 살도록 하기 위해, 환자 터 매일 일정한 시간을 정해서 단지 재하기 환자들로부터 매일 일정한 시간을 정해서 '단지 존재하기(just being)'를 수련할 것을 약속받고 그것을 실천하도록 여러 가지 기초적인 방법을 제공하고 있다. 그것을 통해 "현재의 순간에 주의를 집중하는 능력을 향상시키는 것"이다.
예를 들어, 모임의 첫날 건포도 세 알을 주고 그것의 모양, 냄새, 촉감 등을 관찰한 후 한 알씩 입에 넣고 천천히 씹어먹도록 한다. 먹는 과정에 대한 마음챙김을 유도한 것이다. 건포도 세 알을 지켜보는 것만으로도 환자들의 변화가 시작된 사례가 보고되었으니 놀라운 일이다. 다른 예를 들면, 다리에 심한 통증으로 휠체어를 타고 왔던 70대 남자는 두 번째 수업에서는 휠체어 대신 목발을 짚고 왔고, 세 번째 수업에서는 지팡이를 짚었다. 그 남자는 다음과 같이 말했다고 한다.
그 동안 통증이 완전히 사라진 것이 아니라 단지 통증에 대한 자신의 태도가 변화되었을 뿐이라는 것이다. 명상법을 시작하고부터는 통증을 견딜 수밖에 없는 것이라고 생각하게 되었으며, 이런 생각과 동시에 다리의 문제도 예전처럼 그렇게 심각하게 느껴지지 않았으며, 프로그램이 끝날 즈음 그의 부인은 그가 매우 행복해 보이고, 보다 적극적이고 활동적이 되었다고 확신했다.
나는 환자를 치료했다는 것보다는 저런 식의 관점 변화를 이끈 점을 높이 평가하고 싶다. 자기 몸과 마음의 고통을 지켜보는 것만으로 스트레스 경감 뿐만 아니라 삶의 방향 자체가 변할 수 있음을 과학적으로 입증했으니까.
어릴 때 부모로부터 성적 학대를 받았던 어떤 54세 여성은 그 후유증으로 고혈압, 심장병, 위궤양, 관절염 등 극심한 통증에 시달리고 있었다. 그녀는 바디 스캔(Body Scan) 명상을 통해 통증이 현저하게 감소했고, 심리적으로 편안하게 임종을 하였다. 『마음챙김 명상과 자기치유』는 이런 흐름을 실증적으로 파악할 수 있게 해주는 좋은 책이다.
사성제⋅삼학 (75
┗고성제 (106)
└윤회 (102)
└업⋅인과 (165)
└인내 (66)
┗집성제 (41)
└12연기 (54)
└오온 (68)
└삼법인 (113)
└공덕 (181)
┗멸성제 (52)
└예류⋅일래 (10
└불환 (28)
└아라한 (184)
└붓다 (240)
┗도성제 (105)
└정견 (167)
└정사유 (84)
└정어 (63)
└정업 (95)
└정명 (46)
└정정진 (124)
└정념 (243)
└정정 (44)
===
Full Catastrophe Living (Revised Edition): Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness Kindle Edition
by Jon Kabat-Zinn (Author), Thich Nhat Hanh (Preface) Format: Kindle Edition
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The landmark work on mindfulness, meditation, and healing, now revised and updated after twenty-five years
Stress. It can sap our energy, undermine our health if we let it, even shorten our lives. It makes us more vulnerable to anxiety and depression, disconnection and disease. Based on Jon Kabat-Zinn’s renowned mindfulness-based stress reduction program, this classic, groundbreaking work—which gave rise to a whole new field in medicine and psychology—shows you how to use medically proven mind-body approaches derived from meditation and yoga to counteract stress, establish greater balance of body and mind, and stimulate well-being and healing. By engaging in these mindfulness practices and integrating them into your life from moment to moment and from day to day, you can learn to manage chronic pain, promote optimal healing, reduce anxiety and feelings of panic, and improve the overall quality of your life, relationships, and social networks. This second edition features results from recent studies on the science of mindfulness, a new Introduction, up-to-date statistics, and an extensive updated reading list. Full Catastrophe Living is a book for the young and the old, the well and the ill, and anyone trying to live a healthier and saner life in our fast-paced world.
Praise for Full Catastrophe Living
“To say that this wise, deep book is helpful to those who face the challenges of human crisis would be a vast understatement. It is essential, unique, and, above all, fundamentally healing.”—Donald M. Berwick, M.D., president emeritus and senior fellow, Institute for Healthcare Improvement
“One of the great classics of mind/body medicine.”—Rachel Naomi Remen, M.D., author of Kitchen Table Wisdom
“A book for everyone . . . Jon Kabat-Zinn has done more than any other person on the planet to spread the power of mindfulness to the lives of ordinary people and major societal institutions.”—Richard J. Davidson, founder and chair, Center for Investigating Healthy Minds, University of Wisconsin–Madison
“This is the ultimate owner’s manual for our lives. What a gift!”—Amy Gross, former editor in chief, O: The Oprah Magazine
“I first read Full Catastrophe Living in my early twenties and it changed my life.”—Chade-Meng Tan, Jolly Good Fellow of Google and author of Search Inside Yourself
“Jon Kabat-Zinn’s classic work on the practice of mindfulness to alleviate stress and human suffering stands the test of time, a most useful resource and practical guide. I recommend this new edition enthusiastically to doctors, patients, and anyone interested in learning to use the power of focused awareness to meet life’s challenges, whether great or small.”—Andrew Weil, M.D., author of Spontaneous Happiness and 8 Weeks to Optimum Health
“How wonderful to have a new and updated version of this classic book that invited so many of us down a path that transformed our minds and awakened us to the beauty of each moment, day-by-day, through our lives. This second edition, building on the first, is sure to become a treasured sourcebook and traveling companion for new generations who seek the wisdom to live full and fulfilling lives.”—Diana Chapman Walsh, Ph.D., president emerita of Wellesley College
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Review
A practical guide not only to mindfulness meditation and healing, but daily life.
Joseph Goldstein, author of One Dharma
Dr. Jon Kabat-Zinn eloquently explains the power of paying attention and increasing awareness. I strongly recommend this book for everyone who wants to begin healing their life.
Dean Ornish, M.D., author of Dr. Dean Ornish s Program for the Reversal of Heart Disease
From the Trade Paperback edition. --Dean Ornish, M.D --This text refers to an alternate kindle_edition edition.
About the Author
Jon Kabat-Zinn, Ph.D. is Professor of Medicine emeritus at the University of Massachusetts Medical School, where he was founding executive director of the Center for Mindfulness in Medicine, Health Care, and Society, and founder (in 1979) and former director of its world-renowned Stress Reduction Clinic. His work has contributed to a growing movement of mindfulness into mainstream institutions in our society such as medicine, health care and hospitals, schools, corporations, prisons, and professional sports. In addition to Full Catastrophe Living, Kabat-Zinn's books include Wherever You Go, There You Are and Everyday Blessings. They have been translated into over fifteen foriegn languages, including German, Japanese, Italian, Dutch, French, Spanish, Russian, Portugese, Hebrew and Korean. His series of Mindfulness Meditation Practice tapes were created to be used in conjunction with Full Catastrophe Living and Wherever You Go. Dr. Kabat-Zinn lives in Lexington, Massachussets.
From the Audio Download edition. --This text refers to an alternate kindle_edition edition.
Excerpt. © Reprinted by permission. All rights reserved.
Chapter Twelve
Glimpses of Wholeness, Delusions of Separateness
Have you ever looked at a dog and really seen it in its total "dogness"? A dog is quite miraculous when you really see it. What is it? Where did it come from? Where is it going? What is it doing here? Why is it shaped the way it is? What is its "view" of things, of the neighborhood? What are its feelings?
Children tend to think about things this way. Their vision is fresh. They see things as if for the first time every time. Sometimes our seeing gets tired. We just see a dog. "If you've seen one, you've seen them all." So we barely see it at all. We tend to see more through our thoughts and opinions than through our eyes. Our thoughts act as a kind of veil preventing us from seeing things with fresh eyes. What comes into view is identified by the thinking, categorizing mind and quickly framed: a dog. This mind actually prevents us from seeing the dog in its fullness. It processes and categorizes the "dog" signal very quickly in our brain and then moves on to do the same to the next perception or thought.
When my son was two years old, he wanted to know if there was a person inside of our dog. It warmed my heart to see through his eyes in that moment. I knew why he was asking. Sage was a real family member. He had his rightful place. His presence was felt, he participated in the psychic space of the house, he was a complete being, as much a "personality" as any of the people in the family. What could I say to him?
Never mind dogs. What about a bird, or a cat, or a tree, or a flower, or a rhinoceros?! They are all quite miraculous really. When you really look at one, you can hardly believe it exists; there it is, this perfect thing, just being what it is, complete in itself. Any imaginative child could have dreamed up a rhinoceros, or an elephant, or a giraffe. But they didn't get here as the product of a child's imagination. The universe is spinning these dreams. They come out of the universe, as do we.
It doesn't hurt to keep this in mind on a daily basis. It would help us to be more mindful. All life is fascinating and beautiful when the veil of our routinized thinking lifts, even for a moment.
There are many different ways of looking at any thing or event or process. A dog is just a dog. In one way there is nothing special about it; at the same time it is extraordinary, even miraculous. It all depends on how you are looking at it. We might say that it is both ordinary and extraordinary. The dog doesn't change when you change the way you look. It is always just what it is. That is why dogs and flowers and mountains and the sea are such great teachers. They reflect your own mind. It is your mind that changes.
When your mind changes, new possibilities tend to arise. In fact everything changes when you can see things on different levels simultaneously, when you can see fullness and connectedness as well as individuality and separateness. Your thinking expands in scope. This can be a profoundly liberating experience. It can take you beyond your limited preoccupations with yourself. It can put things in a larger perspective. It will certainly change the way you relate to the dog.
When you observe things through the lens of mindfulness, whether it be during formal meditation practice or in daily living, you invariably begin to appreciate things in a new way because your very perceptions change. Ordinary experiences may suddenly be seen as extraordinary. This does not mean that they stop being ordinary. Each is still just what it is. It's just that now you are appreciating them more in their fullness.
Chapter Thirteen
On Healing
When we use the word healing to describe the experiences of people in the stress clinic, what we mean above all is that they are undergoing a profound transformation of view. T --This text refers to an alternate kindle_edition edition.
From the Inside Flap
Featured on Bill Moyer's PBS special Healing and the Mind, this practical guide to mindfulness, meditation and healing from the author of the bestselling Wherever You Go, There You Are is a classic in the field of alternative medicine. --This text refers to an alternate kindle_edition edition.
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Product details
ASIN : B00C4BA3UK
Publisher : Bantam; Rev Upd edition (24 September 2013)
Language : English
File size : 4334 KB
Text-to-Speech : Enabled
Screen Reader : Supported
Enhanced typesetting : Enabled
X-Ray : Not Enabled
Word Wise : Enabled
Print length : 722 pages
Customer Reviews: 4.6 out of 5 stars 2,239 ratings
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Jon Kabat-Zinn
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.
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Biscuit
3.0 out of 5 stars Personally I think it would be best to use this book in conjunction with some face ...
Reviewed in the United Kingdom on 28 November 2014
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This book is much longer than I anticipated and should really be used in conjunction with the author's CDs which I wasn't expecting. However it does give a very in depth run down of mindfulness. Personally I think it would be best to use this book in conjunction with some face to face mindfulness teaching.
3 people found this helpful
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Rainé
5.0 out of 5 stars Brilliant
Reviewed in the United Kingdom on 24 July 2016
Verified Purchase
This is just brilliant. I have been meditating for 7 years, been to meditation classes & been part of a Buddhist Sangha yet I was not explained meditation in such a clear & simple way that I could understand before like in this book. Extremely good book, one that I will keep referring to for many years to come
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wilf morrissey
4.0 out of 5 stars Mindfulness studies
Reviewed in the United Kingdom on 17 August 2015
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Very pleased with product.Arrived ahead of expected time. Am presently engaged in reading this seminal work as part of an ongoing study of
Mindfulness Meditation and Healing.
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MaFe Jaramillo
5.0 out of 5 stars Excellent!
Reviewed in the United Kingdom on 23 September 2018
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Great book for people interested in stress relief. A very practical guide to understand Mindfulness!
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===
Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness
by
4.11 · Rating details · 13,879 ratings · 750 reviews
2005 15th anniversary edition reprint
Kabat-Zinn, founder of the Stress Reduction Clinic at the University of Massachusetts Medical Center, is perhaps the best-known proponent of using meditation to help patients deal with illness. (The somewhat confusing title is from a line in Zorba the Greek in which the title character refers to the ups and downs of family life as "the full catastrophe.") But this book is also a terrific introduction for anyone who has considered meditating but was afraid it would be too difficult or would include religious practices they found foreign. Kabat-Zinn focuses on "mindfulness," a concept that involves living in the moment, paying attention, and simply "being" rather than "doing." While you can practice anything "mindfully," from taking a walk to cleaning your house, Kabat-Zinn presents several meditation techniques that focus the attention most clearly, whether it's on a simple phrase, your breathing, or various parts of your body. The book goes into detail about how hospital patients have either improved their health or simply come to feel better despite their illness by using these techniques, but these meditations can help anyone deal with stress and gain a calmer outlook on life. "When we use the word healing to describe the experiences of people in the stress clinic, what we mean above all is that they are undergoing a profound transformation of view," Kabat-Zinn writes. "Out of this shift in perspective comes an ability to act with greater balance and inner security in the world." --Ben Kallen
reissue 2005 (less)
Kabat-Zinn, founder of the Stress Reduction Clinic at the University of Massachusetts Medical Center, is perhaps the best-known proponent of using meditation to help patients deal with illness. (The somewhat confusing title is from a line in Zorba the Greek in which the title character refers to the ups and downs of family life as "the full catastrophe.") But this book is also a terrific introduction for anyone who has considered meditating but was afraid it would be too difficult or would include religious practices they found foreign. Kabat-Zinn focuses on "mindfulness," a concept that involves living in the moment, paying attention, and simply "being" rather than "doing." While you can practice anything "mindfully," from taking a walk to cleaning your house, Kabat-Zinn presents several meditation techniques that focus the attention most clearly, whether it's on a simple phrase, your breathing, or various parts of your body. The book goes into detail about how hospital patients have either improved their health or simply come to feel better despite their illness by using these techniques, but these meditations can help anyone deal with stress and gain a calmer outlook on life. "When we use the word healing to describe the experiences of people in the stress clinic, what we mean above all is that they are undergoing a profound transformation of view," Kabat-Zinn writes. "Out of this shift in perspective comes an ability to act with greater balance and inner security in the world." --Ben Kallen
reissue 2005 (less)
Kindle Edition, Revised, 722 pages
Published September 24th 2013 by Bantam (first published 1990)
Original Title
Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness
ASIN
B00C4BA3UK
Edition Language
English
| Review of | Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness (Kindle Edition) | |
| Rating | ||
| Shelves | to-read ( 98th ) | |
| Format | Kindle Edition edit | |
| Status | September 14, 2018 – Shelved as: to-read September 14, 2018 – Shelved | |
| Review | Write a review | |
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Mihai Rosca You mean buy or.. something else? :)
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4.11 ·
· 13,879 ratings · 750 reviews
Jul 21, 2009Patricia rated it really liked it · review of another edition
Shelves: read-in-2009, good-nonfiction
I read this book as part of my "get rid of psorisis in 2009" campaign. In my research, I read about a study where patients undergoing UV treatment for psorisis who listened to the body scan meditation associated with this book showed more improvement than patients who didn't. I'm not undergoing UV treatment, but I thought it couldn't hurt to see what this book has to say. Plus, I was intrigued by the title.
This is not a thin book. It is very, very long and as my library due date approached, I had to read 50 pages per night to finish it. However, despite its length, this book does more than any other book I have come across, to take the woo-woo out of meditation and yoga.
What this book asks you to do is not easy: spend 45 minutes per day meditating or doing yoga. One of the points made by the author is that in order to integrate this thing that will make your life easier into your life, you must first deal with making your life harder. It is a pain to make time every day for "the practice" but by week four, three people asked me if I'd been on vacation lately. "You look so calm" they said.
Looking like I've been on vacation without actually going? I can get on board with that. (less)
This is not a thin book. It is very, very long and as my library due date approached, I had to read 50 pages per night to finish it. However, despite its length, this book does more than any other book I have come across, to take the woo-woo out of meditation and yoga.
What this book asks you to do is not easy: spend 45 minutes per day meditating or doing yoga. One of the points made by the author is that in order to integrate this thing that will make your life easier into your life, you must first deal with making your life harder. It is a pain to make time every day for "the practice" but by week four, three people asked me if I'd been on vacation lately. "You look so calm" they said.
Looking like I've been on vacation without actually going? I can get on board with that. (less)
Jan 02, 2012David Sasaki rated it liked it · review of another edition
October and November were my months of self-help. I don't think I've ever read a self-help book in my life, but within four weeks I had read three.
I discovered Jon Kabat-Zinn after receiving dozens of messages of concern about my recent sleeplessness. Various types of meditation and breathing exercises were the most popular recommendations. Some suggested retreats, others classes, and others audio CDs. I figured I'd start with a guided audio CD, and if it didn't work then I'd enroll in a class or retreat. After some online research I settled on Kabat-Zinn's Guided Mindfulness Meditation and this accompanying book. Both are the results of Kabat-Zinn's research and clinics at the Center for Mindfulness in Medicine, Health Care, and Society in Boston.
At least half of the book is directed toward those suffering intense pain and chronic illness. I skipped over most of those sections; fortunately, they simply don't apply to me. But plenty of the book does, and it helped give me patience when I felt I was progressing too slowly with the meditation.
For most of October and November I meditated at least three times a week for 45 minutes at a time. I began to sleep better, but more importantly, I felt more at ease in all aspects of life. The book also helped me realize that I had been breathing shallowly. Now I breathe with my diaphragm, which tends to put me at ease and keep me more clear-minded.
The book is about being observant as much as it is about meditation. In fact, for me, mindfulness is really just another synonym for observation. And it's true; I've become much less observant as I've grown older. I walk through my neighborhood lost in thoughts about what I need to get done rather than observing and appreciating everything around me.
These days there is simply too much information, too much to do. Our default is to accumulate as much as possible, pile it on top of our desk, and stress out as it never gets done. On top of all that we will never get to, there are hundreds of other distractions waiting for us.
Kabat-Zinn wrote Full Catastrophe Living in 1990. In the introduction he stresses that "modern life has made us too distracted." 1990! That was before the World Wide Web. Before cell phones. Compared to today, 1990 was an oasis of meditation, observation and contemplation.
It is for this reason that I'm now putting myself on an information diet. It is for this reason that one of my 2012 resolutions is to go photo-walking once again. I've written before about how photography is a path to mindfulness, but this post by Darren Rowse explains how to put it into practice in just 15 minutes. (less)
I discovered Jon Kabat-Zinn after receiving dozens of messages of concern about my recent sleeplessness. Various types of meditation and breathing exercises were the most popular recommendations. Some suggested retreats, others classes, and others audio CDs. I figured I'd start with a guided audio CD, and if it didn't work then I'd enroll in a class or retreat. After some online research I settled on Kabat-Zinn's Guided Mindfulness Meditation and this accompanying book. Both are the results of Kabat-Zinn's research and clinics at the Center for Mindfulness in Medicine, Health Care, and Society in Boston.
At least half of the book is directed toward those suffering intense pain and chronic illness. I skipped over most of those sections; fortunately, they simply don't apply to me. But plenty of the book does, and it helped give me patience when I felt I was progressing too slowly with the meditation.
For most of October and November I meditated at least three times a week for 45 minutes at a time. I began to sleep better, but more importantly, I felt more at ease in all aspects of life. The book also helped me realize that I had been breathing shallowly. Now I breathe with my diaphragm, which tends to put me at ease and keep me more clear-minded.
The book is about being observant as much as it is about meditation. In fact, for me, mindfulness is really just another synonym for observation. And it's true; I've become much less observant as I've grown older. I walk through my neighborhood lost in thoughts about what I need to get done rather than observing and appreciating everything around me.
These days there is simply too much information, too much to do. Our default is to accumulate as much as possible, pile it on top of our desk, and stress out as it never gets done. On top of all that we will never get to, there are hundreds of other distractions waiting for us.
Kabat-Zinn wrote Full Catastrophe Living in 1990. In the introduction he stresses that "modern life has made us too distracted." 1990! That was before the World Wide Web. Before cell phones. Compared to today, 1990 was an oasis of meditation, observation and contemplation.
It is for this reason that I'm now putting myself on an information diet. It is for this reason that one of my 2012 resolutions is to go photo-walking once again. I've written before about how photography is a path to mindfulness, but this post by Darren Rowse explains how to put it into practice in just 15 minutes. (less)
Full Catastrophe Living is a 650-page practical guide on how to cultivate a mindfulness-based approach to life. It is very well written. I have long wanted to learn about mindfulness as an adjunct to other forms of psychotherapy. I read it slowly and took notes over the past six months during my sabbatical from work. This review is for myself as a way of summing up my thoughts on mindfulness. Please do not feel obliged to read it.
Mindfulness is defined operationally as the awareness that arises by paying attention on purpose, in the present moment, and non-judgmentally. Simply put, mindfulness is moment-to-moment non-judgmental awareness. In this book, Kabat-Zin provided a highly informative, comprehensive and practical manual on how individuals can live more fully in the moment. After all, the moment is the only time we have to live.
Mindfulness has positive effects on health and well-being. The book focused on the Mindfulness-Based Stress Reduction (MBSR) program conducted at the University of Massachusetts Medical Center as part of behavioral medicine or mind-body integrative medicine notably (but not solely) for individuals afflicted with chronic pain conditions. Treatment is an 8-session weekly program based on rigorous and systematic training in mindfulness, a form of meditation originally developed in the Buddhist traditions of Asia. The book abounds with encouraging stories of patients who have come to the end of their tether in their respective journey of seeking a cure for a range of medical and/or psychological conditions (heart disease, insomnia, chronic pain, depression, anxiety, etc.) but have found an alternative way of dealing with physical or emotional pain. For most, the improvement is significant and lasting.
‘Catastrophe’ in the book title does not mean disaster but rather ‘the poignant enormity of our life experience.’ We are reminded that our life is constantly changing and nothing is permanent. The question is how to adapt to a life of flux, the inevitable change we all encounter. The most salient idea is on the sacredness of the moment. Rather than worrying about the future or fretting about the past, mindfulness invites us to live in the present. Why? According to Kabat-Zin, ‘The only way we have of influencing the future is to own the present, however we find it. If we inhabit this moment with full awareness, the next moment will be very different because of our very presence in this one.’
The book is structured in five parts. Part I is ‘The Practice of Mindfulness’ and covers various forms of meditation: breathing, sitting meditation, body-scan meditation, yoga as meditation, walking meditation, loving-kindness meditation. I love the last form of meditation as it is about being kind first to yourself and then to others. Part II touches on ‘The New Paradigm: A New Way of Thinking about Health and Illness.’ It shows that our mind and body are intimately interconnected and completely integrated and that our beliefs, attitudes, thoughts and emotions can harm or heal. Part III is on ‘Stress’ and how we can respond rather than react to stress. Part IV focuses on ‘The Applications: Taking on the Full Catastrophe.’ It is an extremely helpful section on strategies for coping with time stress, sleep stress, work stress, people stress, role stress, food stress and world stress. We will each find here at least one stress area that has plagued us. We will also find some practical steps to de-stress. Part V, ‘The Way Of Awareness’ has tips on ways to keep up the formal and informal practice of mindfulness.
There are many features about mindfulness I like.
One of the most useful mindfulness practices I have discovered is breathing, which is the first step to (informal) meditation. The breath is the bridge between the body and our emotional life. The book recommends that we spend about 45 minutes a day doing a breathing exercise. Here’s how. ‘Focusing on the breath means becoming aware of the breath by feeling the sensations associated with it, and by attending to the changing qualities of those breath sensations. (For example, focusing on the breath as it flows past the nostrils or on the chest as it expands and contracts, or the belly as it moves in and out with each breath. The last is preferred as it tends to be particularly relaxing and calming in the early stages of practice.’ Beginners can start doing this first for 3 minutes and then 10 minutes a day. I tried this and liked how it made me feel more in tune with myself. The ability to regulate our breathing plays an all important role in enabling us to respond to situations in a calm and balanced manner. Kabat-Zin put it this way: ‘This is an extremely effective way to reconnect with the potential for calmness within you. It enhances the overall stability of your mind, even in very difficult moments, when you most need some stability and clarity of mind. When you touch base in any moment with that part of your mind that is already calm and stable, your perspective immediately changes. You can see things more clearly and act from inner balance rather than being tossed about by the agitation of your mind.’
Second, I appreciate the idea that mindfulness in daily life consists in ‘really doing what you’re doing’. We rarely pay moment-to-moment attention to the tasks, experiences, and encounters of ordinary living. Too often, we find ourselves doing several things all at the same time. I, for one, would be reading while I am eating. So I found it amusing that one of the earliest activities that the participants in the MBSR program are asked to do is to eat three raisins meditatively. They have to eat them one at a time, feeling the texture of the raisin between the fingers, noticing its colors and texture, paying attention to what they are actually doing and experiencing from moment to moment. It is interesting that some participants find themselves tasting a raisin for the very first time. The point is that eating (or conversing with a friend or any other activity) can be far more satisfying when we bring awareness to what we are actually doing while we are doing it. In moments of calm and alert attention, we are also more likely to gain insight into ourselves and our lives, which can lead to worthwhile changes.
Third, I like how mindfulness teaches acceptance and kindness toward oneself. The premise is that by intentionally cultivating acceptance, we are creating the preconditions for healing. Acceptance comes before change.
There are, however, tenets about mindfulness I have difficulty coming to terms with. It could be due to my limited understanding at this point in time.
My biggest difficulty has to do with its views on thoughts. The mindfulness-based approach adopts the view that we are not our thoughts. (I am inclined to think otherwise. Swiftly, Descartes comes to mind: ‘I think, therefore I am.’) The mindful way is to simply observe our thoughts as thoughts and letting them float away like passing clouds; we do not examine their content. Kabat-Zin says in his book, ‘The way to handle thinking is to just observe it as thinking, to be aware of thoughts as events in the field of your circumstances… Letting go is not a pushing away, a shutting off, a repression, or a rejection of your thoughts. It is more gentle than that. You are allowing the thoughts to do whatever they do as you keep your attention on the breath as best you can, moment by moment.’ In mindfulness, ‘we don’t try to censor our thinking, nor do we judge it as we observe it.’ Thoughts are not to be taken personally and are not to be taken as true. I find this mind-boggling. How can one’s thoughts not be respected as true? It is tantamount to invalidating what one has thought about. Do our thoughts not dictate how we perceive and interpret experiences as well as how we feel and behave?
What interests me most about mindfulness is how it is utilized in Mindfulness-Based Cognitive Therapy (MBCT). And yet, the description of MBCT is radically different from Cognitive Therapy. To quote, ‘The key to MBCT approach is to recognize that any efforts to talk yourself out of depression or fix it in one way or another through changing the way you think about things or feel about yourself, only confounds the grip. What is required is just what we have been exploring from the beginning: a shift from an attitude of ‘fixing’ what you think is wrong with you (one more misguided element of the domain of doing) to a mode of mind that is much more allowing and accepting, and simply aware.’ Awareness seems to be the end goal. Just be aware and accept the current state. However, I am uncomfortable with this approach. MBCT is different from Cognitive Therapy or Cognitive-Behavioral Therapy which works at examining the content of thoughts (i.e., are they true, safe, worthy of holding on to) and then restructuring or altering them (if needed) in ways that can shape our feelings and behavior for the better.
The emphasis in Mindfulness is on non-striving and self-acceptance. This is fundamentally related to the Way of Awareness called the Tao. To quote, ‘The Tao is the world unfolding according to its own lawfulness. Nothing is done or forced, everything just comes about. To live according to the Tao is to understand non-doing and non-striving. Your life is already doing itself. The challenge is whether you can see in this way and live in accordance with the way things are, to come into harmony with all things and all moments. It has nothing to do with either passivity or activity. It transcends opposites. This is the path of insight, of wisdom, and of healing. It is the path of acceptance and peace. It is the path of the mindful body looking deeply into itself and knowing itself. It is the art of conscious living, of knowing your inner resources and your outer resources and knowing also that, fundamentally, there is neither inner nor outer. It is profoundly ethical.’ This is the philosophy underlying mindfulness. It is a liberating to think that we are born whole and there is no need for striving or doing. We can just be. It is not a philosophy I embrace. I am a thinker and a doer. I consider myself a work-in-progress; non-doing does not seem a credible option. Yet, undeniably, mindfulness and its meditative approach to life has its value. Kabat-Zin’s book has persuasive empirical evidence to show that MBSR has greatly benefited those who are willing to practice the discipline of mindfulness. This is just the beginning of my exploration of MBCT. I plan to read more on it and hopefully I will understand it more fully. (less)
Mindfulness is defined operationally as the awareness that arises by paying attention on purpose, in the present moment, and non-judgmentally. Simply put, mindfulness is moment-to-moment non-judgmental awareness. In this book, Kabat-Zin provided a highly informative, comprehensive and practical manual on how individuals can live more fully in the moment. After all, the moment is the only time we have to live.
Mindfulness has positive effects on health and well-being. The book focused on the Mindfulness-Based Stress Reduction (MBSR) program conducted at the University of Massachusetts Medical Center as part of behavioral medicine or mind-body integrative medicine notably (but not solely) for individuals afflicted with chronic pain conditions. Treatment is an 8-session weekly program based on rigorous and systematic training in mindfulness, a form of meditation originally developed in the Buddhist traditions of Asia. The book abounds with encouraging stories of patients who have come to the end of their tether in their respective journey of seeking a cure for a range of medical and/or psychological conditions (heart disease, insomnia, chronic pain, depression, anxiety, etc.) but have found an alternative way of dealing with physical or emotional pain. For most, the improvement is significant and lasting.
‘Catastrophe’ in the book title does not mean disaster but rather ‘the poignant enormity of our life experience.’ We are reminded that our life is constantly changing and nothing is permanent. The question is how to adapt to a life of flux, the inevitable change we all encounter. The most salient idea is on the sacredness of the moment. Rather than worrying about the future or fretting about the past, mindfulness invites us to live in the present. Why? According to Kabat-Zin, ‘The only way we have of influencing the future is to own the present, however we find it. If we inhabit this moment with full awareness, the next moment will be very different because of our very presence in this one.’
The book is structured in five parts. Part I is ‘The Practice of Mindfulness’ and covers various forms of meditation: breathing, sitting meditation, body-scan meditation, yoga as meditation, walking meditation, loving-kindness meditation. I love the last form of meditation as it is about being kind first to yourself and then to others. Part II touches on ‘The New Paradigm: A New Way of Thinking about Health and Illness.’ It shows that our mind and body are intimately interconnected and completely integrated and that our beliefs, attitudes, thoughts and emotions can harm or heal. Part III is on ‘Stress’ and how we can respond rather than react to stress. Part IV focuses on ‘The Applications: Taking on the Full Catastrophe.’ It is an extremely helpful section on strategies for coping with time stress, sleep stress, work stress, people stress, role stress, food stress and world stress. We will each find here at least one stress area that has plagued us. We will also find some practical steps to de-stress. Part V, ‘The Way Of Awareness’ has tips on ways to keep up the formal and informal practice of mindfulness.
There are many features about mindfulness I like.
One of the most useful mindfulness practices I have discovered is breathing, which is the first step to (informal) meditation. The breath is the bridge between the body and our emotional life. The book recommends that we spend about 45 minutes a day doing a breathing exercise. Here’s how. ‘Focusing on the breath means becoming aware of the breath by feeling the sensations associated with it, and by attending to the changing qualities of those breath sensations. (For example, focusing on the breath as it flows past the nostrils or on the chest as it expands and contracts, or the belly as it moves in and out with each breath. The last is preferred as it tends to be particularly relaxing and calming in the early stages of practice.’ Beginners can start doing this first for 3 minutes and then 10 minutes a day. I tried this and liked how it made me feel more in tune with myself. The ability to regulate our breathing plays an all important role in enabling us to respond to situations in a calm and balanced manner. Kabat-Zin put it this way: ‘This is an extremely effective way to reconnect with the potential for calmness within you. It enhances the overall stability of your mind, even in very difficult moments, when you most need some stability and clarity of mind. When you touch base in any moment with that part of your mind that is already calm and stable, your perspective immediately changes. You can see things more clearly and act from inner balance rather than being tossed about by the agitation of your mind.’
Second, I appreciate the idea that mindfulness in daily life consists in ‘really doing what you’re doing’. We rarely pay moment-to-moment attention to the tasks, experiences, and encounters of ordinary living. Too often, we find ourselves doing several things all at the same time. I, for one, would be reading while I am eating. So I found it amusing that one of the earliest activities that the participants in the MBSR program are asked to do is to eat three raisins meditatively. They have to eat them one at a time, feeling the texture of the raisin between the fingers, noticing its colors and texture, paying attention to what they are actually doing and experiencing from moment to moment. It is interesting that some participants find themselves tasting a raisin for the very first time. The point is that eating (or conversing with a friend or any other activity) can be far more satisfying when we bring awareness to what we are actually doing while we are doing it. In moments of calm and alert attention, we are also more likely to gain insight into ourselves and our lives, which can lead to worthwhile changes.
Third, I like how mindfulness teaches acceptance and kindness toward oneself. The premise is that by intentionally cultivating acceptance, we are creating the preconditions for healing. Acceptance comes before change.
There are, however, tenets about mindfulness I have difficulty coming to terms with. It could be due to my limited understanding at this point in time.
My biggest difficulty has to do with its views on thoughts. The mindfulness-based approach adopts the view that we are not our thoughts. (I am inclined to think otherwise. Swiftly, Descartes comes to mind: ‘I think, therefore I am.’) The mindful way is to simply observe our thoughts as thoughts and letting them float away like passing clouds; we do not examine their content. Kabat-Zin says in his book, ‘The way to handle thinking is to just observe it as thinking, to be aware of thoughts as events in the field of your circumstances… Letting go is not a pushing away, a shutting off, a repression, or a rejection of your thoughts. It is more gentle than that. You are allowing the thoughts to do whatever they do as you keep your attention on the breath as best you can, moment by moment.’ In mindfulness, ‘we don’t try to censor our thinking, nor do we judge it as we observe it.’ Thoughts are not to be taken personally and are not to be taken as true. I find this mind-boggling. How can one’s thoughts not be respected as true? It is tantamount to invalidating what one has thought about. Do our thoughts not dictate how we perceive and interpret experiences as well as how we feel and behave?
What interests me most about mindfulness is how it is utilized in Mindfulness-Based Cognitive Therapy (MBCT). And yet, the description of MBCT is radically different from Cognitive Therapy. To quote, ‘The key to MBCT approach is to recognize that any efforts to talk yourself out of depression or fix it in one way or another through changing the way you think about things or feel about yourself, only confounds the grip. What is required is just what we have been exploring from the beginning: a shift from an attitude of ‘fixing’ what you think is wrong with you (one more misguided element of the domain of doing) to a mode of mind that is much more allowing and accepting, and simply aware.’ Awareness seems to be the end goal. Just be aware and accept the current state. However, I am uncomfortable with this approach. MBCT is different from Cognitive Therapy or Cognitive-Behavioral Therapy which works at examining the content of thoughts (i.e., are they true, safe, worthy of holding on to) and then restructuring or altering them (if needed) in ways that can shape our feelings and behavior for the better.
The emphasis in Mindfulness is on non-striving and self-acceptance. This is fundamentally related to the Way of Awareness called the Tao. To quote, ‘The Tao is the world unfolding according to its own lawfulness. Nothing is done or forced, everything just comes about. To live according to the Tao is to understand non-doing and non-striving. Your life is already doing itself. The challenge is whether you can see in this way and live in accordance with the way things are, to come into harmony with all things and all moments. It has nothing to do with either passivity or activity. It transcends opposites. This is the path of insight, of wisdom, and of healing. It is the path of acceptance and peace. It is the path of the mindful body looking deeply into itself and knowing itself. It is the art of conscious living, of knowing your inner resources and your outer resources and knowing also that, fundamentally, there is neither inner nor outer. It is profoundly ethical.’ This is the philosophy underlying mindfulness. It is a liberating to think that we are born whole and there is no need for striving or doing. We can just be. It is not a philosophy I embrace. I am a thinker and a doer. I consider myself a work-in-progress; non-doing does not seem a credible option. Yet, undeniably, mindfulness and its meditative approach to life has its value. Kabat-Zin’s book has persuasive empirical evidence to show that MBSR has greatly benefited those who are willing to practice the discipline of mindfulness. This is just the beginning of my exploration of MBCT. I plan to read more on it and hopefully I will understand it more fully. (less)
Mar 04, 2021David Katzman rated it really liked it
A useful sanitized version of Buddhism. Buddhism isn't mentioned once in the entire book, that I can recall. Instead the focus is about how the practices of meditation and mindfulness can help with stress reduction and pain relief.
Just as in The New Earth , which was too optimistic about the evolution of human consciousness (yet still a worthy book), John Cabot Zinn is too optimistic that medicine is becoming more integrated and aware of mind-body connections. It bothers me when practices are re ...more
Just as in The New Earth , which was too optimistic about the evolution of human consciousness (yet still a worthy book), John Cabot Zinn is too optimistic that medicine is becoming more integrated and aware of mind-body connections. It bothers me when practices are re ...more
Feb 26, 2014Ruby rated it really liked it · review of another edition
This book was a real mixed bag for me - simultaneously profound, moving and frustrating! I think it is a bit like eating a wholesome meal that is good for your body but not particularly tasty. You eat it, you know it is doing you good, but you secretly think a bit of extra flavour wouldn't go astray. The fact that I have given it four stars is testimony to the good aspects of this book, which were very, very good.
I will start with what I did NOT like. The book was more than 1000 pages long; I ca ...more
I will start with what I did NOT like. The book was more than 1000 pages long; I ca ...more
Jan 19, 2012L rated it did not like it · review of another edition
This review has been hidden because it contains spoilers. To view it, click here.
I feel like I already knew everything he was talking about and he was saying it less eloquently than Dr. Andrew Weil. I also had serious problems with that nonsense he was spouting about headaches and medicine. Unlike Dr. Weil, this guy appears to be anti-medicine of all sorts and recommends "being aware" of your headache and "letting your mind figure out what is causing it." WTF??? Has this man never had a migraine? I dare him to breathe through that shit. And this flat-out stupidity about anxiety drugs? Some. People. Need. Them. I certainly did after reading this sanctimonious crap. I'm of the belief that you shouldn't suffer if you don't have to. Why have our lifespans improved over the hundreds of years? It's not because of Jesus; it's because of modern medicine and medications.
Aug 05, 2014Jeff rated it liked it · review of another edition
Shelves: kindle, nonfiction, 2015-books
Tough book to review.
I've taken a mindfulness class or two through my medical provider and Kabat-Zinn is clearly THE man, and this book THE reference for everything going on there.
And I think it's likely some, if not many, of the epiphanies and insights I experienced in the class I would've experienced here if I'd come to the material cold.
But since I didn't...
If you are interested in pursuing mindfulness/meditation but are worried about dealing with religious cant of one sort or another, JKZ has got you covered: this book focuses purely on the benefits of the practice, without any kind of religious proselytizing. Chapter after chapter goes on to discuss what actual medical professionals found looking at stress-based studies and tests as well as scientific studies about the power of meditating. And the book aims to both be a cheerleader and meditation guru in one, with chapter after chapter carefully delineating every conceivable type of stress we go through in modern living, providing calm explanations of how meditation can help, and then providing a variety of mindful exercises.
But.
The book was written in 1991 and although it's clearly been revised a few times since, I think it actually needs a substantive overhaul. Although the easy targets are to world events and life situations that are clearly dated (Mikhail Gorbachev?), far worse are the number of studies charting the relationship between mind, body, and stress that are summarized without any sort of in-depth analysis, or preliminary studies that are mentioned as "encouraging" or "promising" that are crying out for a modern follow-through.
Anecdotally speaking, mindfulness has had very real short term benefits in stress reduction for me. But where are the studies looking at long-term effects? Although JKZ has a Ph.D. in molecular biology and is Professor of Medicine emeritus at the University of Massachusetts Medical School, Full Catastrophe Living reads uncomfortably like any other self-help book and a dispiriting number of enthusiastic claims couched by cautionary "these may not be your results with mindfulness...but then again let me tell you extensively about all the people for whom they were!" At more than 500 pages, there's a distressingly high smoke-to-fire ratio.
And yet.
Having (finally) made it all the way through the book, I can see myself returning to it as I try to maintain the mindful lifestyle. Also, I read the 15th anniversary edition from 2004 which was lightly updated: my understanding is there's a more recently revised edition that may address at least some of my complaints. Still I'm surprised I thought this book deserved only three stars since it's been at least indirectly responsible for so much improvement in my life these last few months. (less)
I've taken a mindfulness class or two through my medical provider and Kabat-Zinn is clearly THE man, and this book THE reference for everything going on there.
And I think it's likely some, if not many, of the epiphanies and insights I experienced in the class I would've experienced here if I'd come to the material cold.
But since I didn't...
If you are interested in pursuing mindfulness/meditation but are worried about dealing with religious cant of one sort or another, JKZ has got you covered: this book focuses purely on the benefits of the practice, without any kind of religious proselytizing. Chapter after chapter goes on to discuss what actual medical professionals found looking at stress-based studies and tests as well as scientific studies about the power of meditating. And the book aims to both be a cheerleader and meditation guru in one, with chapter after chapter carefully delineating every conceivable type of stress we go through in modern living, providing calm explanations of how meditation can help, and then providing a variety of mindful exercises.
But.
The book was written in 1991 and although it's clearly been revised a few times since, I think it actually needs a substantive overhaul. Although the easy targets are to world events and life situations that are clearly dated (Mikhail Gorbachev?), far worse are the number of studies charting the relationship between mind, body, and stress that are summarized without any sort of in-depth analysis, or preliminary studies that are mentioned as "encouraging" or "promising" that are crying out for a modern follow-through.
Anecdotally speaking, mindfulness has had very real short term benefits in stress reduction for me. But where are the studies looking at long-term effects? Although JKZ has a Ph.D. in molecular biology and is Professor of Medicine emeritus at the University of Massachusetts Medical School, Full Catastrophe Living reads uncomfortably like any other self-help book and a dispiriting number of enthusiastic claims couched by cautionary "these may not be your results with mindfulness...but then again let me tell you extensively about all the people for whom they were!" At more than 500 pages, there's a distressingly high smoke-to-fire ratio.
And yet.
Having (finally) made it all the way through the book, I can see myself returning to it as I try to maintain the mindful lifestyle. Also, I read the 15th anniversary edition from 2004 which was lightly updated: my understanding is there's a more recently revised edition that may address at least some of my complaints. Still I'm surprised I thought this book deserved only three stars since it's been at least indirectly responsible for so much improvement in my life these last few months. (less)
Dec 30, 2009Jeanette (Ms. Feisty) rated it it was amazing · review of another edition
Recommended to Jeanette (Ms. Feisty) by: Myra
Shelves: reference, health-nutrition, five-star-nonfiction, nonfiction
I'm assigning five stars based on the book's content and thoroughness. The real value remains to be determined after consistent practice of the program.
Most people will only be drawn to a program like this after a health crisis or other major life stressor. There is a significant daily time commitment, especially for the first 8 weeks of practice. I've had to eliminate some non-essential activities from my life to make time for this work.
The book gives you a chance to simulate the 8-week program that was held regularly at a stress clinic in Massachusetts. Kabat-Zinn guides you through everything presented in that course, with full instructions for how to do it at home and set up your own schedule. Exercises include a body scan, gentle yoga, following the breath, and sitting meditation. (Don't be put off by the word "meditation." There's nothing airy-fairy or New-Agey about this particular meditation. It mostly consists of paying attention to your breath and your body.)
I especially appreciate the author's gentle approach and reminders throughout the book that you're not trying to "get somewhere." The mindfulness approach emphasizes non-doing, so you're not trying to accomplish anything. You haven't failed if you don't reach nirvana or overcome your fear of spiders or heal your relationship with your mother. You succeed simply by doing the exercises consistently and remembering to bring more mindfulness to your activities throughout the day.
Unless you have great discipline and powers of concentration, I strongly suggest getting the CDs that go with the program. Doing a body scan for 45 minutes without guidance leaves too much room for wool-gathering or just giving up and ordering a pizza! The CDs will really help you stay focused while you learn the techniques. (less)
Most people will only be drawn to a program like this after a health crisis or other major life stressor. There is a significant daily time commitment, especially for the first 8 weeks of practice. I've had to eliminate some non-essential activities from my life to make time for this work.
The book gives you a chance to simulate the 8-week program that was held regularly at a stress clinic in Massachusetts. Kabat-Zinn guides you through everything presented in that course, with full instructions for how to do it at home and set up your own schedule. Exercises include a body scan, gentle yoga, following the breath, and sitting meditation. (Don't be put off by the word "meditation." There's nothing airy-fairy or New-Agey about this particular meditation. It mostly consists of paying attention to your breath and your body.)
I especially appreciate the author's gentle approach and reminders throughout the book that you're not trying to "get somewhere." The mindfulness approach emphasizes non-doing, so you're not trying to accomplish anything. You haven't failed if you don't reach nirvana or overcome your fear of spiders or heal your relationship with your mother. You succeed simply by doing the exercises consistently and remembering to bring more mindfulness to your activities throughout the day.
Unless you have great discipline and powers of concentration, I strongly suggest getting the CDs that go with the program. Doing a body scan for 45 minutes without guidance leaves too much room for wool-gathering or just giving up and ordering a pizza! The CDs will really help you stay focused while you learn the techniques. (less)
Mar 29, 2020Magdelanye rated it it was amazing · review of another edition
This book found me just after I returned to the city after a long intensive retreat, living in the mountains. I knew I couldn't stay in the city and I was overwhelmed with decisions. JKZ introduced to me to a new way of integrating my life. I will be forever grateful.
here is a link to a recent talk
https://www.youtube.com/watch?v=r2efO...
(less)
here is a link to a recent talk
https://www.youtube.com/watch?v=r2efO...
(less)
Oct 18, 2007Lisa Vegan rated it it was amazing · review of another edition
Recommends it for: anyone interested in mindfulness, meditation, stress reduction
Shelves: philosophy, readbooks-male-author-or-illust, zz-5star, reviewed, non-fiction, psychology, z2007
This is the book that got me started on a mindfulness meditation practice.
Of course, at around the same time I was reading it, I took a MBSR (mindfulness based stress reduction) class and was working with a mindfulness psychotherapist, so it’s hard to review the book on its own; the class was essential for me as just reading the book might not have spurred me on. Meditation is very difficult, especially at the beginning, at least it was/is for me. And, even though Kabat-Zinn says it's not at all essential and I've been practicing on my own, I do believe a continuing weekly meditation &/or yoga class is beneficial in being able to continue a regular practice indefinitely.
But Jon Kabat-Zinn is very personable and down to earth and communicates well. This is a terrific introduction to mindfulness meditation. It gives info on why meditation is beneficial and what exactly it is & how to meditate, something that I had not intuitively known.
Kabat-Zinn is a master at making meditation accessible and appealing for people like me who aren’t Buddhist or religious/spiritual.
I’d read the author’s Wherever You Go There You Are when it was first published, but read the 15th anniversary edition of this book in 2007. A very few facts in here are dated, but almost everything imparted is still pertinent. When this book was published, I assume most of this information would have struck me as amazing; now, a lot of it was already known to me.
But, if I continue with the meditation practice (mostly sitting meditation, with some body scanning & walking meditation & yoga as well), this book might end up being life changing for me.
And I just love the title, and the reason for it is fully explained in the book. (less)
Of course, at around the same time I was reading it, I took a MBSR (mindfulness based stress reduction) class and was working with a mindfulness psychotherapist, so it’s hard to review the book on its own; the class was essential for me as just reading the book might not have spurred me on. Meditation is very difficult, especially at the beginning, at least it was/is for me. And, even though Kabat-Zinn says it's not at all essential and I've been practicing on my own, I do believe a continuing weekly meditation &/or yoga class is beneficial in being able to continue a regular practice indefinitely.
But Jon Kabat-Zinn is very personable and down to earth and communicates well. This is a terrific introduction to mindfulness meditation. It gives info on why meditation is beneficial and what exactly it is & how to meditate, something that I had not intuitively known.
Kabat-Zinn is a master at making meditation accessible and appealing for people like me who aren’t Buddhist or religious/spiritual.
I’d read the author’s Wherever You Go There You Are when it was first published, but read the 15th anniversary edition of this book in 2007. A very few facts in here are dated, but almost everything imparted is still pertinent. When this book was published, I assume most of this information would have struck me as amazing; now, a lot of it was already known to me.
But, if I continue with the meditation practice (mostly sitting meditation, with some body scanning & walking meditation & yoga as well), this book might end up being life changing for me.
And I just love the title, and the reason for it is fully explained in the book. (less)
Feb 12, 2019Bloodorange rated it really liked it · review of another edition
Shelves: mommie-dearest, how-to-do-everything-better, us
I was intimidated by the bulk of this book, but unnecessarily so. Some reviewers say it's repetitive - I agree but I think the point of the book is to read it and then refer to parts that apply to your specific situation, without having to brush up on basics covered elsewhere.
The book is divided into five parts:
* Part I deals with mindfulness techniques - I really appreciate the fact that it gives detailed pointers on how to raise your meditation practice from satisfactory to deep
* Part II deals with sickness and health, and (most directly of all the parts) with how mindfulness affects the quality of life (this is the part I probably won't return to)
* Part III covers different types of stress and its effects (ditto)
* Part IV is the part I will definitely return to - it covers different types of stressors and best ways of responding to them
* Part V describes the mindfulness programme (and how to recreate it at home) and gives tips on how to continue with your practice after the eight weeks.
If you are interested in mindfulness practice, I would like to recommend two free, high quality resources:
* this app - https://www.ptsd.va.gov/appvid/mobile... - really simple and effective, and
* this website - https://palousemindfulness.com/ (less)
The book is divided into five parts:
* Part I deals with mindfulness techniques - I really appreciate the fact that it gives detailed pointers on how to raise your meditation practice from satisfactory to deep
* Part II deals with sickness and health, and (most directly of all the parts) with how mindfulness affects the quality of life (this is the part I probably won't return to)
* Part III covers different types of stress and its effects (ditto)
* Part IV is the part I will definitely return to - it covers different types of stressors and best ways of responding to them
* Part V describes the mindfulness programme (and how to recreate it at home) and gives tips on how to continue with your practice after the eight weeks.
If you are interested in mindfulness practice, I would like to recommend two free, high quality resources:
* this app - https://www.ptsd.va.gov/appvid/mobile... - really simple and effective, and
* this website - https://palousemindfulness.com/ (less)
Nov 05, 2012Brad Harkins rated it it was amazing · review of another edition
Health problems? Traditional medicine has let you down? Curious about meditation and it's benefits on your health? This book may be for you. It helped me in various ways and will continue to. It outlines and guides you through the 8 week stress reduction program that Kabat-Zinn teaches at the University of Massachusetts Medical Center. Case studies are included on people who suffer (sometimes horribly) from a wide range of health issues. Anything from just stress, to panic attacks, to heart disease...If you're going to go down this path it takes some effort. I recommend you do a bit of research before jumping right in if you want to participate in the program. If you're frustrated (and at your wits end, possibly suffering) from any health or life issue you might want to check out mindfulness or just other forms of mediation, or some forms of yoga. It's alternative medicine at its best from a book. Takes a bit of effort on your part though. (less)
The concept of mindfulness has been oversold. I took a course on it at Stanford, with this book as the supporting text, and it was pretty bogus. Some of the folks in the group were mentally ill and needed professional therapy
Apr 02, 2017Carol Peacock rated it it was ok · review of another edition
I am a huge proponent of mindfulness, but felt this book needed a strong editor. I found many parts of it highly repetitive.
Dec 26, 2017Bri rated it it was amazing · review of another edition
My therapist recommended this book to me and it was SO SO SO helpful.
Mar 03, 2016Aubree Deimler rated it it was amazing · review of another edition
This was a long 600 page journey filled with such wisdom. Jon Kabat-Zinn's words are divine. He beautifully describes the magic of mindful living and how this greatly benefits those living with chronic illness, pain and stress.
He goes into great detail about the mindfulness stress reduction program and includes many stories of success from past participants. I've noticed big shifts in my own life since I started reading this one. I highly recommend this to anyone dealing with chronic pain and/or illness. (less)
He goes into great detail about the mindfulness stress reduction program and includes many stories of success from past participants. I've noticed big shifts in my own life since I started reading this one. I highly recommend this to anyone dealing with chronic pain and/or illness. (less)
Mar 15, 2018Mario the lone bookwolf rated it it was amazing · review of another edition
On the core areas of meditation, yoga and mindfulness focused laying the foundation stone of a new form of therapy
Please note that I put the original German text at the end of this review. Just if you might be interested.
An understandable guide to an intensive, 8-week program to treat a variety of mental, psychosomatic and physical ailments can be found in this work. The "mindful-based stress reduction" program allies traditional relaxation techniques, yoga exercises, walking meditation, mindfulness and modern psychotherapy, opening up entirely new treatment options and perspectives.
For example, to reduce anxiety, stress, insecurity, depression, and self-doubt, as well as strengthening the immune system and general health-promoting effects. For old and timeless correct is the motto: Mens sana in corpore sano.
Moreover, apart from the wisdom written in dead languages, this work also contains instructions for practical implementation. Too many Buddhist or philosophical subchapters are sought in vain. Zinn focuses consistently on his exercise program, the exact description of various meditation techniques and practical advice for the success of initial difficulties and setbacks.
It provides guidance on how to proceed after completing the exercise program and a helpful list of deceptive factors that may potentially contribute to the discontinuation of regular practice. Also, you enter directly without much introduction to the practice and increase at a perfectly balanced pace up to the more complex tasks. That is the beginning to experience the rapidly growing, positive effect of regular exercise first hand. This mobilizes additional motivation and willingness to make the wholly demanding training program through to the end.
Where the regular references of the author to his meditation CDs are no coincidence. In addition to business ambition, he is also right that the success can be better adjusted with the help of spoken, guided meditation introductions. In this respect, the CDs are ideal as a supplement, since they build on the same concept and you keep with "Healthy through meditation"detailed written instructions and the CD with a practical implementation help in your hands. The same applies to Jack Kornfield's "The wise heart," which is supplemented by the book-CD combination "Meditation for Beginners." Of course, even free audio tutorials or CDs have the same effect, but the benefit of voting and supplementing the book and CD is then partially lost.
However, the consequence must be present in a purely visual as well as acoustically supported implementation. You should carefully examine your diary in advance, as at least 45 minutes per day are not a cardboard style.
Also, after an avoidable, with frustration and listlessness associated break it is all the more difficult to retire back to his, in the best case lovingly decorated, meditation corner. Through illustrations, some exercises are also graphically explained and the improvement of pain symptoms, blood pressure, stress response cycles and night sleep is guaranteed by regular practice. Jon Kabat-Zinn's, just like Jack Kornfield's, influence cannot be over-estimated.
One confidently refer to them as the founding fathers of a new form of psychotherapy that dispenses with medical treatment, and that does not require years of expensive psychiatric treatment or even hospitalization. To provide the people with the self-taught tools to enable them, after careful assistance in the first steps, to find their way into a practice that is ever more self-determined, free and less grief-stricken. They can experience their initiative and self-critical and aware observation as if they were newborn.
Auf die Kernbereiche Meditation, Yoga und Achtsamkeit fokussierte Grundsteinlegung einer Therapieform
Eine verständliche Anleitung für ein intensives, 8-wöchiges Programm zur Behandlung verschiedenster psychischer, psychosomatischer und auch körperlicher Leiden findet man in diesem Werk. Das „mindfull-based stress reduction“ Programm schmiedet eine Allianz zwischen überlieferten Entspannungstechniken, Yogaübungen, Gehmeditation, Achtsamkeit und moderner Psychotherapie und eröffnet damit ganz neuer Behandlungsmöglichkeiten und Perspektiven. Etwa zur Reduktion von Angst, Stress, Unsicherheiten, Depressionen und Selbstzweifeln nebst einer Stärkung des Immunsystems und allgemeinen, gesundheitsfördernden Auswirkungen.
Denn altbewährt und zeitlos richtig lautet die Devise: Mens sana in corpore sano. Und abseits von in toten Sprachen verfassten Weisheiten hält man mit diesem Werk auch eine Anleitung zur praktischen Umsetzung in Händen.
Allzu viele buddhistische oder philosophische Unterkapitel sucht man vergeblich. Zinn konzentriert sich konsequent auf sein Übungsprogramm, die genaue Beschreibung verschiedenster Meditationstechniken und praktische Ratschläge für das gute Gelingen bei Anfangsschwierigkeiten und Rückschlägen. Er gibt eine Anleitung zur weiteren Vorgehensweise nach Beendigung des Übungsprogramms und eine hilfreiche Auflistung trügerischer und zum Abbruch der regelmäßigen Praxis potentiell beitragender Faktoren.
Auch steigt man direkt ohne große Einleitung in die Praxis ein und steigert sich im perfekt ausbalancierten Tempo bis zu den komplexeren Aufgabenstellungen hin. Dadurch beginnt man von Anfang an den sich rasch steigernden, positiven Effekt regelmäßiger Praxis am eigenen Leib zu erfahren. Man mobilisiert dadurch zusätzliche Motivation und Bereitschaft, das doch recht anspruchsvolle Trainingsprogramm bis zum Ende konsequent durch zu machen.
Wobei die regelmäßigen Hinweise des Autors auf seine Meditations CDs nicht von ungefähr kommen. Er hat, neben geschäftlichem Ehrgeiz, auch recht damit, dass sich der Erfolg mit Unterstützung durch gesprochene, geführte Meditationseinleitungen noch besser einstellen kann. Insofern sind die CDs als Ergänzung ideal, da sie auf demselben Konzept aufbauen und man mit „Gesund durch Meditation“ eine ausführliche schriftliche Anleitung und mit der CD eine praktische Umsetzungshilfe in Händen hält. Ähnliches gilt auch für Jack Kornfields „Das weise Herz“ zu dem sich als Ergänzung die Buch-CD-Kombination „Meditation für Anfänger“ anbietet. Natürlich haben auch kostenlose Audio-Anleitungen oder CDs denselben Effekt, aber der Vorteil der Abgestimmtheit und Ergänzung von Buch und CD geht dann teilweise verloren.
Die Konsequenz muss aber sowohl bei rein visueller als auch bei akustisch unterstützter Umsetzung vorhanden sein. Man sollte seinen Terminkalender vorab genau sondieren, da mindesten 45 Minuten pro Tag doch kein Pappenstil sind. Und es nach einem vermeidbaren, mit Frustration und Lustlosigkeit verbundenen Abbruch umso schwerer fällt, sich wieder in seine, im besten Fall liebevoll dekorierte, Meditationsecke zurückzuziehen.
Anhand von Illustrationen werden einige Übungen zusätzlich grafisch erklärt und die Verbesserung von Schmerzsymptomatik, Blutdruck, Stressreaktionszyklen und Nachtschlaf durch regelmäßige Praxis veranschaulicht.
Der Einfluss Jon Kabat-Zinns kann gleich wie der Jack Kornfields gar nicht hoch genug geschätzt werden. Kann man sie doch getrost als Gründerväter einer neuen, auf medikamentöse Behandlung verzichtenden, ohne jahrelange, teure psychiatrische Behandlung oder gar stationäre Einweisung in eine Klinik auskommende Form der Psychotherapie bezeichnen. Den Menschen die autodidaktischen Werkzeuge in die Hände zu legen, um ihnen nach behutsamen Hilfestellungen bei den ersten Schritten den Weg in eine mit der Praxis ständig selbstbestimmtere, freiere und weniger gramgeplagte Existenz zu ermöglichen. Die sie eigeninitiativ, selbstkritisch und offen neu erleben können. (less)
Please note that I put the original German text at the end of this review. Just if you might be interested.
An understandable guide to an intensive, 8-week program to treat a variety of mental, psychosomatic and physical ailments can be found in this work. The "mindful-based stress reduction" program allies traditional relaxation techniques, yoga exercises, walking meditation, mindfulness and modern psychotherapy, opening up entirely new treatment options and perspectives.
For example, to reduce anxiety, stress, insecurity, depression, and self-doubt, as well as strengthening the immune system and general health-promoting effects. For old and timeless correct is the motto: Mens sana in corpore sano.
Moreover, apart from the wisdom written in dead languages, this work also contains instructions for practical implementation. Too many Buddhist or philosophical subchapters are sought in vain. Zinn focuses consistently on his exercise program, the exact description of various meditation techniques and practical advice for the success of initial difficulties and setbacks.
It provides guidance on how to proceed after completing the exercise program and a helpful list of deceptive factors that may potentially contribute to the discontinuation of regular practice. Also, you enter directly without much introduction to the practice and increase at a perfectly balanced pace up to the more complex tasks. That is the beginning to experience the rapidly growing, positive effect of regular exercise first hand. This mobilizes additional motivation and willingness to make the wholly demanding training program through to the end.
Where the regular references of the author to his meditation CDs are no coincidence. In addition to business ambition, he is also right that the success can be better adjusted with the help of spoken, guided meditation introductions. In this respect, the CDs are ideal as a supplement, since they build on the same concept and you keep with "Healthy through meditation"detailed written instructions and the CD with a practical implementation help in your hands. The same applies to Jack Kornfield's "The wise heart," which is supplemented by the book-CD combination "Meditation for Beginners." Of course, even free audio tutorials or CDs have the same effect, but the benefit of voting and supplementing the book and CD is then partially lost.
However, the consequence must be present in a purely visual as well as acoustically supported implementation. You should carefully examine your diary in advance, as at least 45 minutes per day are not a cardboard style.
Also, after an avoidable, with frustration and listlessness associated break it is all the more difficult to retire back to his, in the best case lovingly decorated, meditation corner. Through illustrations, some exercises are also graphically explained and the improvement of pain symptoms, blood pressure, stress response cycles and night sleep is guaranteed by regular practice. Jon Kabat-Zinn's, just like Jack Kornfield's, influence cannot be over-estimated.
One confidently refer to them as the founding fathers of a new form of psychotherapy that dispenses with medical treatment, and that does not require years of expensive psychiatric treatment or even hospitalization. To provide the people with the self-taught tools to enable them, after careful assistance in the first steps, to find their way into a practice that is ever more self-determined, free and less grief-stricken. They can experience their initiative and self-critical and aware observation as if they were newborn.
Auf die Kernbereiche Meditation, Yoga und Achtsamkeit fokussierte Grundsteinlegung einer Therapieform
Eine verständliche Anleitung für ein intensives, 8-wöchiges Programm zur Behandlung verschiedenster psychischer, psychosomatischer und auch körperlicher Leiden findet man in diesem Werk. Das „mindfull-based stress reduction“ Programm schmiedet eine Allianz zwischen überlieferten Entspannungstechniken, Yogaübungen, Gehmeditation, Achtsamkeit und moderner Psychotherapie und eröffnet damit ganz neuer Behandlungsmöglichkeiten und Perspektiven. Etwa zur Reduktion von Angst, Stress, Unsicherheiten, Depressionen und Selbstzweifeln nebst einer Stärkung des Immunsystems und allgemeinen, gesundheitsfördernden Auswirkungen.
Denn altbewährt und zeitlos richtig lautet die Devise: Mens sana in corpore sano. Und abseits von in toten Sprachen verfassten Weisheiten hält man mit diesem Werk auch eine Anleitung zur praktischen Umsetzung in Händen.
Allzu viele buddhistische oder philosophische Unterkapitel sucht man vergeblich. Zinn konzentriert sich konsequent auf sein Übungsprogramm, die genaue Beschreibung verschiedenster Meditationstechniken und praktische Ratschläge für das gute Gelingen bei Anfangsschwierigkeiten und Rückschlägen. Er gibt eine Anleitung zur weiteren Vorgehensweise nach Beendigung des Übungsprogramms und eine hilfreiche Auflistung trügerischer und zum Abbruch der regelmäßigen Praxis potentiell beitragender Faktoren.
Auch steigt man direkt ohne große Einleitung in die Praxis ein und steigert sich im perfekt ausbalancierten Tempo bis zu den komplexeren Aufgabenstellungen hin. Dadurch beginnt man von Anfang an den sich rasch steigernden, positiven Effekt regelmäßiger Praxis am eigenen Leib zu erfahren. Man mobilisiert dadurch zusätzliche Motivation und Bereitschaft, das doch recht anspruchsvolle Trainingsprogramm bis zum Ende konsequent durch zu machen.
Wobei die regelmäßigen Hinweise des Autors auf seine Meditations CDs nicht von ungefähr kommen. Er hat, neben geschäftlichem Ehrgeiz, auch recht damit, dass sich der Erfolg mit Unterstützung durch gesprochene, geführte Meditationseinleitungen noch besser einstellen kann. Insofern sind die CDs als Ergänzung ideal, da sie auf demselben Konzept aufbauen und man mit „Gesund durch Meditation“ eine ausführliche schriftliche Anleitung und mit der CD eine praktische Umsetzungshilfe in Händen hält. Ähnliches gilt auch für Jack Kornfields „Das weise Herz“ zu dem sich als Ergänzung die Buch-CD-Kombination „Meditation für Anfänger“ anbietet. Natürlich haben auch kostenlose Audio-Anleitungen oder CDs denselben Effekt, aber der Vorteil der Abgestimmtheit und Ergänzung von Buch und CD geht dann teilweise verloren.
Die Konsequenz muss aber sowohl bei rein visueller als auch bei akustisch unterstützter Umsetzung vorhanden sein. Man sollte seinen Terminkalender vorab genau sondieren, da mindesten 45 Minuten pro Tag doch kein Pappenstil sind. Und es nach einem vermeidbaren, mit Frustration und Lustlosigkeit verbundenen Abbruch umso schwerer fällt, sich wieder in seine, im besten Fall liebevoll dekorierte, Meditationsecke zurückzuziehen.
Anhand von Illustrationen werden einige Übungen zusätzlich grafisch erklärt und die Verbesserung von Schmerzsymptomatik, Blutdruck, Stressreaktionszyklen und Nachtschlaf durch regelmäßige Praxis veranschaulicht.
Der Einfluss Jon Kabat-Zinns kann gleich wie der Jack Kornfields gar nicht hoch genug geschätzt werden. Kann man sie doch getrost als Gründerväter einer neuen, auf medikamentöse Behandlung verzichtenden, ohne jahrelange, teure psychiatrische Behandlung oder gar stationäre Einweisung in eine Klinik auskommende Form der Psychotherapie bezeichnen. Den Menschen die autodidaktischen Werkzeuge in die Hände zu legen, um ihnen nach behutsamen Hilfestellungen bei den ersten Schritten den Weg in eine mit der Praxis ständig selbstbestimmtere, freiere und weniger gramgeplagte Existenz zu ermöglichen. Die sie eigeninitiativ, selbstkritisch und offen neu erleben können. (less)
Great content, less impressive presentation
Jon Kabat Zinn's Full Catastrophe Living is one of the most recommended mindfulness books out there. It's easy to see why. Besides an excellent 8-week mindfulness program, the book offers thorough guidance for all fields of life. There's a lot of information stored within the covers.
The 8-week mindfulness program is easily worth 4 stars or more, but the presentation drops my rating. First of all, Jon Kabat-Zinn is not a very engaging writer. He leaves no stone unturned, but reading the chapters can be very cumbersome. In a way, reading the book should be done like a mindfulness exercise: Just focus on the current page and don't crave to finish the book any time soon, because it won't happen. In the end, it took me 3 months to read the book.
Full Catastrophe Living is centered around an 8-week stress reduction program. The program is very good, but its presentation could be much better. For example, Kabat-Zinn sometimes gives contradictory assignments, so you have to choose for yourself which version to follow. Some of the yoga pictures differ from the audio files (you need to buy an app for these) and some descriptions (Day of Mindfulness) are too vague to follow.
Finding all the instructions isn't too easy, either. Frustratingly, a short summary of the program was hidden in one of the final chapters of the book – a chapter that you'll only read after the program is finished!
Despite the challenges, I'm very glad I read the book. Following Jon Kabat-Zinn's instructions can be truly beneficial, and Full Catastrophe Living is a very good crash course on mindfulness, yoga and meditation. (less)
Jon Kabat Zinn's Full Catastrophe Living is one of the most recommended mindfulness books out there. It's easy to see why. Besides an excellent 8-week mindfulness program, the book offers thorough guidance for all fields of life. There's a lot of information stored within the covers.
The 8-week mindfulness program is easily worth 4 stars or more, but the presentation drops my rating. First of all, Jon Kabat-Zinn is not a very engaging writer. He leaves no stone unturned, but reading the chapters can be very cumbersome. In a way, reading the book should be done like a mindfulness exercise: Just focus on the current page and don't crave to finish the book any time soon, because it won't happen. In the end, it took me 3 months to read the book.
Full Catastrophe Living is centered around an 8-week stress reduction program. The program is very good, but its presentation could be much better. For example, Kabat-Zinn sometimes gives contradictory assignments, so you have to choose for yourself which version to follow. Some of the yoga pictures differ from the audio files (you need to buy an app for these) and some descriptions (Day of Mindfulness) are too vague to follow.
Finding all the instructions isn't too easy, either. Frustratingly, a short summary of the program was hidden in one of the final chapters of the book – a chapter that you'll only read after the program is finished!
Despite the challenges, I'm very glad I read the book. Following Jon Kabat-Zinn's instructions can be truly beneficial, and Full Catastrophe Living is a very good crash course on mindfulness, yoga and meditation. (less)
May 10, 2014JDK1962 rated it liked it · review of another edition
It took me a long time to get through this book. Not because I disagree with any of it (I don't), but because this book, IMHO, desperately needed an editor, or at least a more assertive editor than it had. The material is excellent, but probably could have been presented in half the number of pages. The organization seemed poor, and consequently, there were many times where I felt like I was being told something I had already been told...and had not just been told twice or three times, but ten times. And pages to make a point where a paragraph would do. So it was a bit tedious to read cover to cover, but the organization doesn't really support just dipping in and covering specific chapters.
I also found it a little odd to be told (over and over) to practice meditation without any goals, then be regaled with lots of tales of people experiencing great outcomes, followed by warnings that we shouldn't expect anything ourselves, but that *probably* we'll experience results within the beginning eight weeks, but we must always practice without goals. The simultaneous and continual "selling" of the practice using results, while telling us not to focus on or expect results was causing me some cognitive dissonance.
All that being said, I'm trying to do the MBSR program, I've got the CDs, and I think the world of Jon Kabat-Zinn. I just wish the book had been less frustrating. (less)
I also found it a little odd to be told (over and over) to practice meditation without any goals, then be regaled with lots of tales of people experiencing great outcomes, followed by warnings that we shouldn't expect anything ourselves, but that *probably* we'll experience results within the beginning eight weeks, but we must always practice without goals. The simultaneous and continual "selling" of the practice using results, while telling us not to focus on or expect results was causing me some cognitive dissonance.
All that being said, I'm trying to do the MBSR program, I've got the CDs, and I think the world of Jon Kabat-Zinn. I just wish the book had been less frustrating. (less)
Jan 23, 2020Tash rated it it was amazing
Four weeks after starting MBSR, I broke multiple bones and had a compound fracture while rock climbing. It took two hours for a helicopter to pick me up and during that whole time, I was cool and collected while I focused on my breath and the sensations across my whole body.
MBSR helped me through three surgeries and six months of not being able to walk unassisted. It gave me a framework on how to think about pain, emotions and what it means to be able-bodied.
I've been practicing and learning about meditation for a decade or so but things didn't really stick in the long term, or make such a big difference until this book and the audio meditations.
While I'm still in recovery, the doctors are amazed at my healing and attitude.
This book is big, so take your time and dip in and out. I originally picked it up because I suffer from migraines, but I could never predict how relevant and timely it was and how much it has changed me for the better. (less)
MBSR helped me through three surgeries and six months of not being able to walk unassisted. It gave me a framework on how to think about pain, emotions and what it means to be able-bodied.
I've been practicing and learning about meditation for a decade or so but things didn't really stick in the long term, or make such a big difference until this book and the audio meditations.
While I'm still in recovery, the doctors are amazed at my healing and attitude.
This book is big, so take your time and dip in and out. I originally picked it up because I suffer from migraines, but I could never predict how relevant and timely it was and how much it has changed me for the better. (less)
The title of this book is a little bit misleading. When you see the word "Catastrophe" you might think that this is a book that will help you in a crisis. In reality though this book is more about gently changing your perspective so you are better able to handle future problems. And even these goals are also loose and unfocused (as the rambling subtitle might suggest), so it may be best to tackle this book when you have lots of time and emotional energy to spend on a reading project. You will need that time and that energy to wade through all the opinions and reflections of the author.
As a mental health counselor the best part of this book for me is how it discusses the therapeutic benefit of mindfulness. The first part of the book is specifically about the process of mindfulness based stress reduction (MBSR) and can be useful for any therapist looking to learn more about how mindfulness works in practice and how it might help people who are struggling. What you will find are many of the same ideas and practices found in other mindfulness based therapies, such as mindfulness based cognitive therapy (MBCT), but from the unique perspective of this author.
Beyond that initial benefit though this book suffers from two big problems. First, this book felt somewhat dated to me. Many of the ideas that the author is excited about have been thoroughly explored by other researchers, therapists, mindfulness practitioners, and thinkers in the decades since this book was first published. It may be more fruitful to go and read those more recent and more focused books written by those specialists rather than reading about all those ideas in a more general way in this book. To put it another way, this book lacks the sort of timelessness that the title suggests it has. This book is less about wisdom and more about the author's opinions about research conducted (in some cases) many decades ago.
The second problem of this book is that it loses its focus. While the author is talking about MBSR the text is informative, structured, and purposed. But the second half of the book seems to be a string of loosely related reflections, tied together like the posts on a blog only because they are written by the same person and (in a general way) have something to do with mindfulness, stress, pain, and illness. I do not say this to denigrate the author's opinions and insight. He certainly has some useful things to say. It just is not connected to the main purpose of this book in an overt sense. That lack of focus makes it much harder for readers to take real and purposed steps towards change.
Overall I still believe this book is worth reading. But if you are interested specifically in MBSR it may be best to put the book down after that part of the book is over. Otherwise you may find yourself dropping deeper and deeper into a mine the author has set up of his own ideas. Some of what you uncover might be useful, but much of the time you will just be flipping through pages hoping that the author will eventually get to the point and be done with it. (less)
As a mental health counselor the best part of this book for me is how it discusses the therapeutic benefit of mindfulness. The first part of the book is specifically about the process of mindfulness based stress reduction (MBSR) and can be useful for any therapist looking to learn more about how mindfulness works in practice and how it might help people who are struggling. What you will find are many of the same ideas and practices found in other mindfulness based therapies, such as mindfulness based cognitive therapy (MBCT), but from the unique perspective of this author.
Beyond that initial benefit though this book suffers from two big problems. First, this book felt somewhat dated to me. Many of the ideas that the author is excited about have been thoroughly explored by other researchers, therapists, mindfulness practitioners, and thinkers in the decades since this book was first published. It may be more fruitful to go and read those more recent and more focused books written by those specialists rather than reading about all those ideas in a more general way in this book. To put it another way, this book lacks the sort of timelessness that the title suggests it has. This book is less about wisdom and more about the author's opinions about research conducted (in some cases) many decades ago.
The second problem of this book is that it loses its focus. While the author is talking about MBSR the text is informative, structured, and purposed. But the second half of the book seems to be a string of loosely related reflections, tied together like the posts on a blog only because they are written by the same person and (in a general way) have something to do with mindfulness, stress, pain, and illness. I do not say this to denigrate the author's opinions and insight. He certainly has some useful things to say. It just is not connected to the main purpose of this book in an overt sense. That lack of focus makes it much harder for readers to take real and purposed steps towards change.
Overall I still believe this book is worth reading. But if you are interested specifically in MBSR it may be best to put the book down after that part of the book is over. Otherwise you may find yourself dropping deeper and deeper into a mine the author has set up of his own ideas. Some of what you uncover might be useful, but much of the time you will just be flipping through pages hoping that the author will eventually get to the point and be done with it. (less)
Sep 26, 2012Michelle rated it it was amazing · review of another edition
Amazing book! I've read several books on mindfulness and meditation over the years, but none of them were actually practical. This book explains clearly not only the reasons why you should train yourself to practice mindfulness but also how to do it. It lays out Kabat-Zinn's 8-wk meditation immersion from his stress reduction clinic associated with UMass medical center, where physicians send their patients with the most difficult chronic medical conditions for relief that can't be had with medication alone. If you can't practically travel to his center weekly for 8 weeks, you can certainly follow along with his instructions in this book. It's really quite amazing. I wish this book had been given to me as a tool when I was in medical school. I have personally benefited from following this program through the depths of my own illness, and I hope one day to get well enough to lead many patients to this amazing tool. (less)
When I started this book, I didn’t know what to expect. In many ways, the path it took me on is worth way more than five stars, but since the book itself is unnecessarily long, I have to take a star off.
The writing is lovely, much of the information is useful, but it is repetitive.
I tried the MBSR program described using the author’s JKZ app, and it is wonderful. Life-changing, really. I hope to continue practicing for years to come.
The writing is lovely, much of the information is useful, but it is repetitive.
I tried the MBSR program described using the author’s JKZ app, and it is wonderful. Life-changing, really. I hope to continue practicing for years to come.
Insightful & a great starting point for beginners looking into mindfulness and meditative strategies!
I am a big fan of meditation and mindfulness, and was actually very much looking forward to this book. Unfortunately it is too verbose and repetitive to be helpful or even enjoyable. I had to stop reading it after 50% because I could not see any structure nor understand what Kabat-Zinn was going after in chaotic and seemingly endless paragraphs on the importance of self-awareness and the present moment. Too much pseudo-philosophical blabla and too little focus on what is important in practice. Having read one or two other books on the topic before, I could not find anything new here, and I doubt that this book will be helpful as a guide for a beginner in meditation. (less)
Nov 13, 2013Julie rated it really liked it · review of another edition
Shelves: non-fiction, audiobooks, personal-growth
Life can be crazy and hectic. It seems like there are never enough hours in the day and that 'To Do' list grows ever longer. So it sounds pretty crazy to dedicate 45 minutes of an overly scheduled day to yoga and meditation. But Kabat-Zinn gives compelling evidence that we really do need to clear our minds, not only for our sanity, but for our physical well being. I am convinced that he is right. But, still have not incorporated either into my life... Another thing to add to that To Do list. (less)
