The Mindfulness-Based Emotional Balance Workbook: An Eight-Week Program for Improved Emotion Regulation and Resilience

218 Pages·2015·3.593 MB·English

by  Margaret Cullen

“In an increasingly topsy- turvy world, finding emotional balance is more important than ever—
and Margaret Cullen and Gonzalo Brito Pons show you how, walking with you step- by- step,
drawing on brain science, ancient wisdom, and the power of mindfulness. Comforting and power-
ful, down- to- earth and profound, this book is a clear path from stress, frustration, and irritation to
calm strength, happiness, and inner peace.”
—R ick Hanson, PhD, author of Buddha’s Brain
“Bravo to The Mindfulness- Based Emotional Balance Workbook! This is a very wise and compas-
sionate book that shows how you can transform difficult emotions by acknowledging and embrac-
ing them as a path to greater freedom and peace.”
— Bob Stahl, PhD, coauthor of A Mindfulness- Based Stress Reduction Workbook, Living with
Your Heart Wide Open, Calming the Rush of Panic, A Mindfulness- Based Stress Reduction
Workbook for Anxiety, and MBSR Every Day
“The Mindfulness- Based Emotional Balance Workbook combines the wisdom of reflection, the
beauty of compassion, and the rigor of science. It guides its readers into the capacity of mindfulness
to reduce emotional reactivity and cultivate kindness, compassion, and forgiveness. The wealth of
ideas and practices in this illuminating work will be of benefit and has the potential to transform
our individual and collective lives.”
—S hauna Shapiro, PhD, professor at Santa Clara University and author of The Art and
Science of Mindfulness and Mindful Discipline
“It is the nature of the human condition to suffer. For many their suffering is worsened by negative
emotional states. Using not only their extensive experience as mindfulness teachers but also the
knowledge gained by working with leading emotion researchers, the authors give a step- by- step
road map to improve one’s resilience and create emotional balance that is accessible to all. For
anyone living in today’s rushed and stressful world, this book is a must- read.”
— James R. Doty, MD, professor of neurosurgery and founder and director of the Center
for Compassion and Altruism Research and Education at Stanford University School of
Medicine
“This wise and practical book is filled with wonderful practices that can regulate your emotions
and change your life.”
— Jack Kornfield, PhD, author of The Wise Heart
“Like other animals, humans evolved with a range of complex emotions that can be sources of
joy but also pain and suffering. Unlike other animals though, humans have a capacity for
being aware of, observing, and mindfully choosing how to work with these passions of the
mind. In this beautifully accessible and carefully crafted book two leading mindfulness teach-
ers have come together to guide us through the sometimes stormy terrain of our emotions.
This step- by- step eight- week course is rich in insights and skillfully organized practices for
working with and cultivating our minds. Based on the most up- to- date research, this book is
a gift for all those seeking emotional balance in the hustle- bustle of modern- day life.”
— Paul Gilbert, PhD, FBPsS, OBE, Derbyshire Healthcare NHS Foundation Trust
Mental Health Research Unit, Kingsway Hospital
“Seamlessly integrating the twin curricula of mindfulness meditation and emotion science,
this pragmatic and wise workbook provides readers with clear- sighted guidance for self- care
when distressing effects loom.”
— Zindel V. Segal, PhD, distinguished professor of psychology in mood disorders,
University of Toronto Scarborough
“This is an extraordinary book that brings together science, Dharma, and psychology in an
accessible, actionable, practical, and inspiring way. Not only is this book a must- read but also
a ‘must- use’ in a time on our planet where there is so much stress and suffering. Margaret and
Gonzalo have done a great service in crafting approaches to emotional balance based on the
work of Drs. Paul Ekman and Alan Wallace, as well as their years of practice and study.”
—R oshi Joan Halifax, Abbot, Upaya Zen Center
“At last! A truly useful application of mindfulness to managing the emotional storms of every-
day life. This eight- step program helps readers steadily change their relationship to their emo-
tions, becoming less reactive and more flexible. The authors unpack the deep wisdom of
Buddhist practices into an eminently usable progression of experiential exercises, meditations,
observations, and links to audio recordings and other resources. This one book can make one’s
entire life enterprise more workable. Deep bows.”
—L inda Graham, MFT, experienced psychotherapist and author of Bouncing Back:
Rewiring Your Brain for Maximum Resilience and Well- Being
“Practical, hands- on, and clear, The Mindfulness- Based Emotional Balance Workbook lays out a full
set of tools for cultivating well- being. Everyone from newcomers to meditation to experienced cli-
nicians and teachers may find something of value here.”
—S haron Salzberg, author of Lovingkindness and Real Happiness
“Nothing is so taken for granted and yet deserves so much more attention and investigation as our
emotions. This very helpful workbook— put together by people who clearly have deeply studied
emotion (their own and others’)— offers insight and practicality in equal measure. It presents
working with emotions not as an arduous struggle but rather as a rich and rewarding journey. Bon
voyage!”
— Barry Boyce, editor- in- chief of Mindful and mindful.org
“This remarkable book beautifully integrates key insights of mindfulness and compassion practice
toward cultivating greater emotional balance. Guiding us step- by- step, the workbook shows us how
to create a more balanced, compassionate, and joyful life. A real gift to the world.”
—T hupten Jinpa, author of A Fearless Heart: How the Courage to Be Compassionate Can
Transform Our Lives
“The emotional balance Cullen and Brito Pons write about is not some unattainable calm, but
rather the courage of an open heart— one that responds to life with a full range of feelings. Their
workbook provides practical and heartful advice for choosing— and changing— your relationship
to fear, anger, and resentment, and for cultivating the ability to experience joy, gratitude, and
love.”
— Kelly McGonigal, PhD, author of The Neuroscience of Change
“This book is excellent— it’s wise and highly practical for emotional clarity and balance. Cullen
and Brito Pons have put together a step- by- step prescription for living with greater ease, grace, and
happiness.”
— Elisha Goldstein, PhD, cofounder of The Center for Mindful Living in Los Angeles,
CA, and author of Uncovering Happiness: Overcoming Depression with Mindfulness and
Self- Compassion

The
Mindfulness-Based
Emotional Balance
Workbook
A E -W P
n i g h t E E k r o g r A m f o r
i E r
m P r ov E d m o t i o n E g u l At i o n
r
A n d E s i l i E n c E
Margaret Cullen, MA, MFT
Gonzalo Brito Pons, PhD
New Harbinger Publications, Inc.
Publisher’s Note
This publication is designed to provide accurate and authoritative information in regard to the subject matter covered. It is sold
with the understanding that the publisher is not engaged in rendering psychological, financial, legal, or other professional
services. If expert assistance or counseling is needed, the services of a competent professional should be sought.
Distributed in Canada by Raincoast Books
Copyright © 2015 by Margaret Cullen and Gonzalo Brito Pons
New Harbinger Publications, Inc.
5674 Shattuck Avenue
Oakland, CA 94609
www.newharbinger.com
Excerpt from “With that Moon Language” by Hafiz from A YEAR WITH HAFIZ: DAILY CONTEMPLATIONS,
by Hafiz, translated by Daniel Ladinsky. Copyright © 2010 Daniel Ladinsky. Used by permission of Daniel Ladinsky
and Penguin Publishing Group. All rights reserved.
Excerpt from Thich Nhat Hanh’s “Adjusting Posture,” in chapter 5, from STEPPING INTO FREEDOM: AN
INTRODUCTION TO BUDDHIST MONASTIC TRAINING by Thich Nhat Hanh, translated by Annabel Laity.
Copyright © 1997 Thich Nhat Hanh. Used by permission of Parallax Press.
Cover design by Amy Shoup; Acquired by Catharine Meyers; Edited by Ken Knabb
All Rights Reserved
Library of Congress Cataloging-in-Publication Data
Cullen, Margaret (Margaret Anne), 1952-
The mindfulness-based emotional balance workbook : an eight-week program for improved emotion regulation and
resilience / Margaret Cullen, MA, MFT, and Gonzalo Brito Pons, PhD.
pages cm
Includes bibliographical references.
ISBN 978-1-60882-839-5 (paperback) -- ISBN 978-1-60882-840-1 (pdf e-book) -- ISBN 978-1-60882-841-8 (epub)
1. Mind and body therapies. 2. Mental health. 3. Self-management (Psychology) I. Brito Pons, Gonzalo. II. Title.
RC489.M53C85 2015
616.89--dc23
2015005422
To Sofi and Michael
—M.C.
To my parents, Ana and Iván
—G.B.P.

Contents
Foreword vii
Acknowledgments xi
Introduction 1
Part 1 Foundations
1 Mindfulness 11
The Key to Emotional Balance
2 Emotions 19
What Drive Us, and What Drive Us Astray
3 Clarifying Values and Intentions 25
Why Are You Here?
Part 2 The Program
4 Learning How to Pay Attention 39
One Breath, One Sensation at a Time
5 Feelings: Pleasant, Unpleasant, and Neutral 53
Where All the Trouble Begins
6 Mindfulness of Thoughts 71
Using Your Head Instead of Being Used by It
7 Exploring Forgiveness 87
The Key to Opening the Heart
8 Working with Anger 103
Costly Fuel That Burns Hot!
9 Cultivating Kindness 121
Tapping into the Ocean of Love Within