Mindfulness for Health: A practical guide to relieving pain, reducing stress and restoring wellbeing

by Vidyamala Burch, Danny Penman, J. Mark G. Williams (Foreward)

Mindfulness for Health reveals a series of simple practices that you can incorporate into your daily life to relieve chronic pain and the suffering and stress of illness. Clinical trials show that mindfulness meditation can be as effective as prescription painkillers and also enhances the body’s natural healing systems. Mindfulness can also reduce the anxiety, depression, irritability, exhaustion and insomnia that can arise from chronic pain and illness.
Mindfulness for Health is based on a unique meditation programme developed by Vidyamala Burch to help her cope with the severe pain of spinal injury. Taught at Breathworks in the UK – and its affiliates around the world – this programme has helped tens of thousands of people cope with pain, illness and stress.

The eight-week programme at the heart of this book takes just 10-20 minutes per day. You’ll be surprised by how quickly your suffering melts away, leaving behind a deep- seated love of life.

Genres: Nonfiction, Health, Psychology, Self Help, Buddhism, Mental Health, Meditation

288 pages, Paperback

First published September 5, 2013

About the author

VIDYAMALA BURCH is founder and codirector of Breathworks, an organization offering mindfulness-based approaches to living well with chronic pain, illness, and stress and with teachers in over 15 countries. She is the author of LIVING WELL WITH PAIN AND ILLNESS, based on her acclaimed program, and YOU ARE NOT YOUR PAIN.

Reviews

[Sergei_kalinin · Rating 5 out of 5]

Книга очень хороша, если понимать её узкую специализацию - снятие боли и снижение стресса (в первую очередь связанного с заболеваниями и травмами). Это не попсовая "быстрорастворимая" медитация, которой можно уделять 10-15 минут в день, и бежать по делам дальше - это клиническая методика по систематическому и долгосрочному уменьшению хронических болей.

Как специалист по психологии эмоций, могу уверенно сказать, что толковых работ по психологии боли практически нет :((. Кроме старенькой уже книги Г.Н.Кассиля "Наука о боли" это вторая (по содержательности и полезности) книга. Теоретически любые методы психологической саморегуляции (аутогенная тренировка, самогипноз и проч.) работают на уменьшение боли. Но эффективных на практике и надёжных в освоении/применении методик мало! Предлагаемый вариант mindfulness - один из них.

В книге изложена чёткая пошаговая программа освоения такой "обезболивающей" медитации. Возможно, кому-то программа покажется слишком громоздкой, долгой, неспешной в освоении. Но, поверьте, только такой подход и работает, если нужно противостоять серьёзному врагу - боли.

...в чаньских монастырях наставники проверяли глубину погружения в медитативное состояние просто: они тихо подкрадывались к ученику, и громко хлопали в ладоши у него над ухом. Если вздрогнул - фиговый из тебя медитатор :)) . Могли пёрнуть над ухом или рассказать пошлый анекдот. Но самой главной была бо-проверка. Кто не в курсе, "бо" - это палка, деревянный посох в боевых искусствах. Бо-проверка заключалась в том, что ученика со всей дури лупили по спине. И если он ДЕЙСТВИТЕЛЬНО медитировал, то он попросту ничего не чувствовал, и на удар никак не реагировал. По опыту знаю, что 99,9% современных медитаторов и простой проверки хлопком в ладоши не проходят.

Увы, бывает и так, что подобные бо-проверки нам (или нашим близким) устраивает жизнь. Очень хочется верить, что изложенная в книге методика вам не пригодится. А я вот на всякий случай практикую...

[Mindfully Evie · Rating 4 out of 5]

As someone who suffers from pain, this book and its explanation of the “double arrow” hit is something that has really stuck with me and helped me when I am in need. It doesn’t in any way undermine a person’s pain or say it will help or ease your pain; it’s about changing your attitude to pain and reducing your suffering as much as possible; not adding any more pain to your already high load. If you are someone who suffers from pain I would really recommend reading this book. It also comes with a CD and meditations which you might find useful.

[Becca]

Right, I'm making the executive decision to mark this as read. I was so far through, it wasn't my fault it got nicked, and I don't think it's ever going to be returned to me.

[Beckie · Rating 5 out of 5]

I so loved this book. I'm disabled and it's made a real difference to my life. Totally aimed at mindfulness in relation to health and how to use it in your struggles. Worth every penny for me.

[Carla Luis · Rating 4 out of 5]

Very good, with simple but valuable tips. Maybe too similar to the previous one, but certainly worth reading.

[Rachel Shepley · Rating 5 out of 5]

An excellent book, so pleased I have read this book, it gives you a different outlook on life.

[Ann-Sofie · Rating 5 out of 5]

Re-read within coming weeks. Will serve as basis for thesis

26/11/2021 re-read done and synthesis finished

[Rog the Jammy Dodge · Rating 3 out of 5]

Well written and very practical guide to a subject I would usually approach with a good deal of cynicism. Dispels early on some of the mumbo jumbo around the subject. The authors go to some length to reference the formal research / science that underpins much of the practice and the potential benefits that might be harnessed. Not sure to date what benefits have arisen but I completed the course and I am convinced enough to buy my own copy of the book to continue the meditations!

[Caroline · Rating 5 out of 5]

I read this as a follow up from a Mindfulness course but it could just as easily be useful standalone. I found the book to be of so much use, without overstating too much, perhaps life changing, but you do have to invest in the concept and the practice.

The focus of the book is on health- meaning pain, however translate this to any suffering (anxiety for example) and it works in the same way. The CD that accompanies it is brilliant, I am still using the meditations many months on, and they are 10 min practices or can be strung together.

My take away concepts were about dealing with secondary suffering, which is all the stuff that the pain/anxiety creates around it that we do actually have control over. The other main concept, any suffering you feel you just have to feel for that moment, then the next, then the next - thinking of it this way breaks it down and reduces the secondary suffering relating to thoughts of having to suffer longer term. Oh just read the book, it’s all explained so well!

[Heba Shaarawy · Rating 5 out of 5]

This book came at a time when I was mindful and well but in excruciating pain. What bewildered me is that it was "prescribed" to me by my GP. Reading slowly, this book surprised me with it's genuine approach, not your typical human development formula. This is a hands on guide to how use your decision to be well to actually manage your pain. I tried the techniques in bed, on the metro, on the beach you name it. Turns out we do have an inner core that transcends beyond henning a peaceful content life. Our power extends to physical pain.. To chronic problems.. And a little beyond. This book is a friend.

[Zan An · Rating 4 out of 5]

The focus on this book is for people with chronic pain. I think it was a well written book about being more mindful to reduce stress and restore one's mental wellbeing. The book gave some practical tips, such as body scan, breathing, keeping a journal and analysing it. Furthermore, there were some interesting case studies, such as the pretty students asking men on a wobbly bridge to fill in a survey and a request to call back. They repeated this experiment on a normal bridge and the call back from the men dropped from 50% to 1/8 of the respondents. As I said before there were a lot of case studies of people suffering from chronic pain and the mental stress that accompanies that feeling. I do not have chronic pain, so it was not that useful for me. Still the book was full of information to live a better, less stressful life, that is why I give it 4 stars.

At the back of the book there is also a CD with chapters about body scan, meditation, breath and mindfulness. I do not have a CD player, so I cannot judge the CD.
A friend of mine borrowed the book to me, to give me an opportunity to read it.

[Hazel · Rating 5 out of 5]

I bought this book as an accompaniment to the Breathworks Mindfulness for Health Course. I'm glad I did as it's been great and was helpful to read each chapter as the course went on.

Vidyamala has first hand experience of pain management and knows what she is talking about. She writes as if she is talking to you so its easy to comprehend.

You get a free CD with the mindfulness sessions along with the book so you could do the course without the backup of the Breathworks course.

I found the book and the course fantastic and its helped me a huge amount dealing with my health issues.

[Angie Jones-Moore · Rating 5 out of 5]

Fab book, exceptional for the student who is wanting to qualify in Mindfulness.

I have recently passed my Mindfulness course with destinction, lots of knowledge was taken from this series of books.

I would really recommend buying these and using them to your advantage, they are packed with knowledge, case studies and really useful techniques for yourself to come to grips with reprogramming your own way of thinking.

Definitely a hit with me.

[Bryony Hutt · Rating 5 out of 5]

This book was an absolute game changer for me. After a year of battling with doctors who couldnt agree on my diagnosis, taking stronger and stronger pain killers, being unable to stand for more than 10 mins without agony, I read this book and followed all the practices. A few years later I still have to pace myself and manage my pain levels, but I no longer rely on painkillers at all and it's now rare my pain fully stops me from doing something. Mindfulness has been key to that improvement.

[Amanda Youngs · Rating 5 out of 5]

Have read and reread several times. An excellent way to move yourself away from all the drugs for pain and back to having some kind of life. Would recommend the course of this name run by Breathworks. Even better than the book alone. I would love to see the NHS sponsoring places on the course for those who have been through their pain management courses in the community. This is far more effective.

[Kane Mason · Rating 5 out of 5]

The best book/course I know of for the use of Mindfulness Meditation for chronic pain. The fact that one of the authors is both a long-term meditator and someone who lives with serious injuries and chronic pain, give this book a very authentic tone that I could relate to easily and also be inspired by.

[Meriem · Rating 5 out of 5]

This book is great for those looking for some thinking and breathing space in a stressful life. It is an easy read and very informative with detailed meditation practices over eight weeks. I'm only just starting week 2, but I can already feel a difference. Sometimes we forget to live while pacing though life; this book helped me realize that and change it. Highly recommended.

[Sally Slight]

This practice really works....when you believe that it does and you keep up the practice.
Pain is a strange thing that just reminds you to focus more on LOVE of self and others.
Kindness in thought and word.
Keep SMILING and LOVING your breath and body.
There, that feels better.
Peace be with you

[Hazel Louise Asiaw · Rating 5 out of 5]

This book is truly amazing for anyone suffering from chronic illness, stress, pain. I will be reading it again and will always go back to it. You follow 8 weeks of guided body scan and meditation to and you learn so much about primary and secondary suffering and neuroscience how the mind and body work together and the power of responding rather then reacting to pain. Burch and Penmann are inspirational. You will find this a very worthwhile book to treasure forever!! It's helped me manage my pain so much. Knowledge is power!!

[Jawaher Al Zeyoudi · Rating 3 out of 5]

Got this book for a friend that suffers from anxiety. We live in a rural area and it's hard to get doctor appointments. We've gone through it together and she has gotten a lot of pointers from it and is doing a lot better than she had been.

[Pat Morris-jones · Rating 5 out of 5]

Excellent book. None patronising. Best tip? Allow gravity to let you relax. How often do we tell ourselves to relax then do it? If you allow gravity to let your body relax it does it for you. Simples. Lots of other good ideas too.

[Katy · Rating 5 out of 5]

A really interesting read, that took me a long time to absorb, with my memory problems, but, for all that, it gave me details and information that I didn't know that I needed.

Very much worth the time, and effort, to read!

[Parkelj · Rating 3 out of 5]

Pro člověka, který již s meditací má nějaké zkušenosti, byly v knize "jen" zajímavá rozšíření v podobě zaměření na práce s bolestí. I v české verzi jsou k dispozici nahrávky meditací (zkusil jsem jednu)

[Aly · Rating 5 out of 5]

A really good book on using mindfulness to help cope with chronic illness and life n general. It also has some good tips on pacing.

[Holly · Rating 4 out of 5]

3.75 stars

[M R B Davis · Rating 4 out of 5]

A useful 8 week course in mindfulness. A how and what to do in order to improve your wellbeing.

[Ellen Bard · Rating 5 out of 5]

A course for those living with chronic illness, which focuses on using the tools of mindfulness specifically for that challenge. Useful, kind, and helpful.

[Samantha Boylan · Rating 4 out of 5]

Very useful insight and very interesting and practical.

[Bee · Rating 4 out of 5]

No hokus pokus here. It's all scientifically supported. But you still have to practice it to experience its benefits. Just go for it. You know you want to :-)

[celia mackie · Rating 5 out of 5]

Excellent