Table Of Content“Stress, with its challenging and often debilitating effects, is an increasingly
disruptive presence in many people’s lives. This books offers practical
mindfulness tools for pausing and drawing on the inner resources we can
bring to managing our stress in powerful and life-affirming ways.”
Zindel V. Segal, PhD
Mindful,n Deissst-Binagsueids hCeodg nPitriovfee sTshoerr aopf yM fooor dD Depisroesrsdieorns:
A NUenwiv Aeprspirtoya ocfh T toor Ponretvoe, nStcianrgb Roerolaupgshe
co-author of
Phil Blustein, MD
Mindfulness Medication
Early Praise for
“Stress, with its challenging and often debilitating effects, is an increasingly
disruptive presence in many people’s lives. This books offers practical
mindfulness tools for pausing and drawing on the inner resources we can
bring to managing our stress in powerful and life-affirming ways.”
Mindfulness-Based
Zindel V. Segal, PhD, Distinguished Professor of Mood Disorders,
Cognitive Therapy for Depression: A New Approach to Preventing Relapse
University of Toronto, Scarborough, and co-author of
,
Toronto, ON
“Dr. Blustein draws on his years of experience as a physician and
meditation-practitioner to bring us a clear, practical and effective manual
for living healthier and happier lives. As a fellow physician, I would be
happy to pass his prescription on to anyone wanting to prevent illness,
as well as to those in search of healing. In these times of increased stress,
this means all of us!”
Adrianne Ross, MD, PhD, physician, Insight Meditation teacher
and instructor in Mindfulness-Based Stress Reduction,
Vancouver, BC
Mindfulness Medication
“ is one of the most readable books on Mindfulness
I’ve read. It gets right to the practical heart of Mindfulness, including
tools that move the theory into real life. It builds very solidly, and is very
hands on, giving you what you need to know without being bogged down.
I tend to read a book through before trying exercises, and I found it hard
not to stop and just start putting the exercises into practice.”
Boon Information Services
Natalie Boon, Editor, ,
Toronto, ON
Mindfulness Medication
Early Praise for
“Dr. Blustein’s work on meditation is quite literally “a breath” of fresh air!
This book synthesizes in a very accessible and modern way, years of study
and personal practice of ancient meditation technique. His experience as
a gastroenterologist has impassioned him to share a very practical model
of meditation for better health and well-being.”
Donna Friesen, Former Oil & Gas Executive,
Calgary, AB
“Dr. Blustein has done a great job of making basic ideas around mindfulness
accessible and easy to implement for beginners and beyond. His style is
friendly, personal, and easy to read, as he draws from both his personal
mindfulness experience and decades of work with patients suffering
from unexplained physical symptoms. This is a great place to start your
journey into mindfulness and self-discovery!”
Linda E. Carlson, PhD, RPsych,
Enbridge Research Chair in Psychosocial Oncology
Alberta Innovates-Health Solutions Health Scholar
Professor, Department of Oncology, Cumming School of Medicine
Adjunct Professor, Department of Psychology, University of Calgary
& Clinical Psychologist, Director of Research,
Department of Psychosocial Resources, Tom Baker Cancer Centre
Calgary, AB
Mindfulness
Medication
© 2015 Philip K. Blustein & Mindfulness Medication Publishing
All rights reserved. No part of this publication may be reproduced or transmitted
in any form or by any means—electronic or mechanical, including photocopying,
recording, or any information storage or retrieval system—without permission in
writing from the publisher.
Published by Mindfulness Medication Publishing
E-mail: [email protected]
Website: www.thebreathproject.org
First Paperback Edition – January 2015
19 18 17 16 15 — 1 2 3 4 5 6 7 8 9
Library and Archives Canada Cataloguing in Publication
Blustein, Phil, 1950 –, author
Mindfulness medication : A physician’s prescription for stress relief /
Phil Blustein, MD.
Includes bibliographical references.
Issued in print and electronic formats.
ISBN: 978 – 0 – 9918520 – 0 – 0 (pbk). — ISBN: 978 – 0 – 9918520 – 1 – 7 (pdf).—
ISBN: 978 – 0 – 9918520 – 2 – 4 (html)
1. Stress management. 2. Stress (Psychology). I. Title.
RA785.B68 2015 155.9’042 C2015–907492–9
C2015–907493–7
Calgary Writing Services
TECHNICAL CREDITS:
Editing: Crescent McKeag, , Calgary, Alberta
Front Cover Photograph and Author Portrait: Peter Beech, Photographer, Calgary,
Alberta, <www.airshots.ca>
Illustrations: Scott Lewis, Vancouver, British Columbia, <www.storyboardlabel.
Last Impression Publishing Service
com>
Design & Production: Jeremy Drought, , Calgary,
Blitzprint Inc.
Alberta
Printed in Canada by , Calgary, Alberta, Canada
Mindfulness
Medication
A Physician’s Prescription
For Stress Relief
Phil Blustein, MD
Mindfulness Medication Publishing
Calgary, Alberta
for Shira and Jared
who fill my heart with love and joy
and have taught me that wisdom is present at any age
Contents
• Acknowledgements ..............................................................................................ix
• Introduction ...............................................................................................................1
1 What Your Body Has in Mind When You Don’t Mind Your Body .......5
2 Meet Your Mind .......................................................................................................11
3 The Origin of Thoughts ......................................................................................23
4 The Emotional Consequences of Thought .................................................33
5 The Physical Consequences of Thought......................................................35
6 Mindfulness: A Technique to Deal with Stress ........................................41
7 Mindfulness and the Breath .............................................................................55
8 Mindfulness and the Body ...............................................................................69
9 Mindfulness of the Process of Thought Development ........................85
10 Mindfulness: Integrative Practice................................................................97
11 Meditation: Sitting in Stillness .....................................................................103
12 Mindfulness in Action: Being Present in the Moment ........................125
13 The Mindful Mind ...............................................................................................135
14 Other Techniques for Stress Management ..............................................139
15 Where Does the “I” Come From? .................................................................149
16 Inner Child ..............................................................................................................157
17 Dialogue: A Friendly Chat with Your Inner Child .................................165
18 Empathy for the Inner Child ..........................................................................197
19 Empathy for Others ............................................................................................213
20 Mindfulness of the Inner Child: Putting it All Together ....................219
21 Some Final Thoughts ........................................................................................233
• Suggestions for Further Reading ................................................................237
• Index ........................................................................................................................239
• About the Author ................................................................................................245
