Minding the Body, Mending the Mind

by Joan Borysenko

The co-founder of a New England alternative medicine clinic offers the essence of the clinic's ten-week program, discussing relaxation techniques that boost the immune system, non-drug therapies, and more

Genres: Self Help, Nonfiction, Psychology, Health, Spirituality, Mental Health, Personal Growth

256 pages, Paperback

First published January 21, 1987

About the author

This distinguished pioneer in integrative medicine is a world-renowned expert in the mind/body connection.

Reviews

[Linda · Rating 3 out of 5]

This is an extreme beginner's guide to meditation and stress reduction. I listened to the audiobook, read by the author. She sounds like she's reading, too, and it made it somewhat annoying. I prefer real books, but due to a retinal tear, I can't read for a while, and this was on my wishlist.

For someone totally unfamiliar with the material she presents, this book contains some powerful techniques and ideas. For those who have a grasp of fundamental ideas going into the book, this will not offer much new information. There's also a bit too much religion in this book, when the concepts could easily have been presented without all the "God" talk.

To the author: Pneumocysitis carinii is NOT a bacteria. It is a protozoa. It's hard to take someone seriously as any kind of authority when they make basic factual errors like this. You claim to be a scientist. You lost a star for this one.

[Natasha · Rating 4 out of 5]

I was fortunate enough to hear the author speak and and meet her afterwards at her book signing in Santa Fe on 4/14/09.
Highlights of the book for me:
When the body's inner wisdom is obscured by inattention through worry, the result is similar to having the appetite dulled by sweets:We can't hear the prescription of the inner healer.

We rarely see things for what they are. Instead, we see the reflection of our own past conditioning.

Don"t make any appointments and you won"t have any disappointments.

Would I rather be happy or would I rather be right?

Deferring happiness until any condition is met - a new job, a new relationship, a new posession - leads to suffering. In clinging to our desires, we send ourselves a strong statement that things are not okay right now.

Worry is the interest paid on a debt before it becomes due. And in so may cases, it never comes due.

[Paiman Chen · Rating 4 out of 5]

Obsessive worry undermines the body’s ability to heal itself.
Stress is a normal part of daily life.
How you respond to stress has an impact on your health and well-being.
Reduce unhealthy stress reactions by meditating and practicing breathing and relaxation exercises.
Meditation enhances the immune system and provides other physical benefits.
“Mind traps” are common blunders people make when reacting to problems.
Reprogram yourself to avoid mind traps through meditation and affirmations.
Instead of casting blame, reframe the issues behind your problems and adopt the mindful perspective of a detached observer.

[Jennifer · Rating 4 out of 5]

I enjoyed reading this book. I liked learning some of the science behind how we react to stress, fear, trauma, etc. The mind traps, the bad habits we fall into and how we can recognize them and retrain ourselves. Learning to reframe situations gives us a sense of control instead of helplessness. So many tools were presented in this book. I have read some reviews that were critical of the spiritual dimension that was shared. I appreciated that, because that is a part of this author's experience, and her wisdom and understanding. Especially appreciated the last chapter. If only we would listen and be open to having connections with people that are not exactly like us, we would have a chance to make this a more pleasant and bearable world.

[Healthypedia · Rating 4 out of 5]

Discover an in-depth exploration of the mind-body connection, offering practical techniques to enhance well-being and manage stress.

In today’s fast-paced and stress-laden world, it comes as no surprise that a significant portion of visits to family practice physicians revolves around illnesses that are either self-resolving or linked to anxiety and stress. Indeed, major studies reveal that nearly 75% of such visits fall into these categories. This statistic underscores the undeniable connection between the mind and body, where mental well-being profoundly influences physical health.

In this review, we will explore a book that directly addresses the intricate interplay between the mind and body – ‘Minding the Body, Mending the Mind’ by Joan Borysenko. With a focus on the mind-body approach to health, this book delves into the profound impact of our thoughts, emotions, and beliefs on our physical and emotional well-being.


Author’s background

Joan Borysenko, PhD, is a highly accomplished author with seventeen books to her credit.

Among her notable works are the NY Times bestseller ‘Minding the Body, Mending the Mind,’ ‘It’s Not the End of the World: Developing Resilience in Times of Change,’ and ‘Your Soul’s Compass: What is Spiritual Guidance?’ As a distinguished pioneer in integrative medicine, she has earned worldwide recognition for her expertise in the mind/body connection.


What is the book about?

Joan Borysenko’s book ‘Minding the Body, Mending the Mind’ delves into the mind/body approach to health and provides proven techniques for managing physical and emotional well-being. Drawing from her pioneering work at the Mind/Body Clinic in Boston, the book highlights the clinic’s impressive achievements in treating a wide range of conditions, including allergies and cancer, using the mind/body approach.

The book covers a wide range of topics, including:

• Scientific background of mind/body interactions
• How our thoughts and emotions affect our physical health
• How to use meditation, breathing exercises, and stretching to induce the relaxation response and gain better control of the stress response and the autonomic nervous system
• How to become an observer of the mind, allowing for a gradual process of breaking free from conditioned patterns of thinking


Key takeaways from ‘Minding the Body, Mending the Mind’

1. There is a direct correlation between your thoughts and your health on a cellular level

In her book, Joan Borysenko explores the fascinating interplay between mind, body, and healing, shedding light on the power of belief, faith, and imagination in influencing our well-being. Through studies in psychoneuroimmunology, she reveals how emotions and thoughts can trigger profound physiological responses, affecting the immune system, cardiovascular health, and overall wellness. Stressful emotions like depression, anxiety, and anger have been linked to chronic inflammation and various health issues while inducing the relaxation response can promote healing and balance. This captivating exploration urges us to understand the profound connection between our thoughts and physical health, unlocking the potential to harness the power of the mind in pursuit of greater well-being.

2. When people are confronted with a problem, they often fall into a mind trap

A worried mind is like someone addicted to seeking happiness through things and achievements. But true happiness comes from within, by staying calm and observing the present. Practice mindfulness to break free from mental entanglements. It may be uncomfortable at first, but being aware helps you make better choices. Avoid falling into mental traps like craving power, obsessing over desires, or tying happiness to the future. Do not bully yourself or get stuck in blaming others. Instead, learn to see things differently and find the good in challenging situations.

The book offers practical ways to resolve conflicts caused by mental traps. Change your attitude, reflect on your behaviour, and seek to understand others. Be creative in how you view situations, focusing on the positive side. This way, you can live a more fulfilling and content life.

3. Meditation improves immunity and provides other health benefits

Meditation offers numerous benefits, such as calming breathing patterns and the mind, reducing stress responses, and enhancing present-moment awareness while reducing worries. To become a successful meditator, motivation, effort, and determination are necessary. It may take time to establish this new habit.

Replacing discouraging thoughts with positive self-talk can be helpful when learning to meditate. Meditation can serve as a portable mini-vacation and aid in overcoming chronic issues like insomnia. Initially, it may lead to anxiety as troubling concerns and responsibilities flood the mind, but it is normal to let these thoughts pass without engaging with them.

To meditate effectively, find a tranquil space, assume a comfortable position, close your eyes or focus on a neutral spot, release physical tension using relaxation strategies, observe your breath, and repeat a simple phrase to yourself. Do not criticise yourself if your mind wanders; instead, gently guide your attention back to breathing and the repeated phrase. A daily meditation practice of 10 to 20 minutes, preferably before meals, can yield significant benefits.


Strengths and weaknesses, according to readers’ reviews

Strengths:
• The author’s extensive credentials make the book highly credible.
• The book provides practical advice on meditation, breathing techniques, and reframing thoughts.
• The book is well-written, making it approachable and enjoyable for readers.
• The personal narration by the author in the audio version adds depth and authenticity to the content.

Weaknesses:
• Some readers may be put off by the inclusion of religious references, particularly if they are seeking a more secular approach.
• The author’s inconsistency in advising against speculating on others’ actions while providing anecdotes about why people behave a certain way can be confusing and contradictory.


Best quotes from ‘Minding the Body, Mending the Mind’

“The way our minds work – the degree to which we awfulize – also depends on genetic predisposition and previous conditioning. The responses of our parents and other influential role models shape our own reactions to life.”

“Major studies indicate that approximately 75 percent of visits to the family practice physician are either for illnesses that will ultimately get better by themselves or for disorders related to anxiety and stress.”

“At those moments when the mind takes a backseat and the inner dialogue slows down, what’s left is the experience of just being in the present. Even when that experience is simply watching the breath and repeating a focus, it brings about a sense of relaxation and peacefulness because that state is what our basic nature actually is.”

“The final goal of meditation is to become awake – here and now – so that conscious choice and peace of mind become the norm rather than the exception.”


Final takeaway

Joan Borysenko’s ‘Minding the Body, Mending the Mind’ is a compelling exploration of the mind/body connection, revealing the immense power of the mind over our physical and emotional health. The book offers practical techniques for managing stress, achieving mindfulness, and breaking free from mental traps.

Readers seeking to better understand the profound impact of thoughts on their well-being will find this book invaluable.

[Page · Rating 5 out of 5]

This book is convincing in its premise that the power of the mind over one's health cannot be underestimated. It helps one to analyze what thoughts affect us for good or bad. Many examples help clarify how to correct faulty thinking and live a better quality of life.

[Nilchance · Rating 3 out of 5]

Covered the same material I read in Full Catastrophe Living, so this was mostly a skim.

[UrbanWitch · Rating 5 out of 5]

This book might just be your express ticket to understand why it is important to learn to relax your body and mind. It might seem like a short read but to me, it took a while because I tried the exercises recommended along the pages. The first part establishes the concept of the 'relaxation response' and teaches the reader how to meditate without guidance. The second part deals with the realm of the mind and emotions and the way out of their limiting grip. Every chapter is filled with great insights that may change the way you think and lead your life.


I adore the fact that despite the author being an MD, she was able to move beyond the usual interpretation of chronic illnesses and try something as different as learning to meditate, which nowadays might sound like the "hippie antidote" to everything but given the fact this book was written in 1987 shows how much Joanne was thinking outside the box. Every time I found something groundbreaking and useful while reading, I couldn't help but say to myself, "I can't believe how smart this woman was nearly 40 years ago already!".


The author's voice is warm and friendly, feels like a long story told by someone you trust. Joanne's personal examples throughout the book created an atmosphere where I felt safe, understood and never judged. The text is well structured, not repetitive and kept me intrigued all the way through. The constant real-life examples of people from her Mind/Body Clinic are what made the book flow for me as they were all interesting and relatable, which, in essence, keeps us the readers engaged. Another reason why it wasn't hard to turn the pages is that the writer composed her work beautifully.


If you are struggling with anxiety this read could be your remedy. If you only learn the relaxation response from the whole thing then it is still worth it. The exercises and suggestions are not dated at all, which could be a concern when comparing the book to newer paperbacks on the same topic, but I assure you it is not the case here. My copy arrived a bit battered, being a second-hand item, but I will treasure it and go back to it as often as I need Joanne's calming and compassionate wisdom.

[Anita · Rating 5 out of 5]

I listened to the audio version read by the author. It's so nice to hear her voice and inflection. It was not as rich as hearing her before an audience where she seems so spontaneous. This was narration of the text. She gives very practical advice on meditation, breathing, and reframing thoughts and gives many examples of her experience as well as some of the studies on how these things help us live a healthier and happier life. The next to the last chapter is her experience of being with Sam and that was well worth reading the book. In it we see how they are both learners and teachers. It was a great way to wrap up the book. The last chapter gives a summary of what we learned. I feel the need to go back and listen again and take notes or get the print book, because this had a lot of good things to practice, especially for a beginner. And even though I've heard much of it before, Joan's presentation has renewed my desire to actually practice it!

[Heather Murphy · Rating 4 out of 5]

Just finished taking the Trauma Conscious Based Yoga class, and had mentioned it to one of the bookclub members; she took photos of some of her books that she had related to this topic. I chose 3 to help continue my studies; and this was the first one I read. This has so much great material. . .not just for the trauma conscious yoga student, but for all of us who are trying to practice meditation, or being present in the here and now; and how our bodies respond the path our minds take us down. I am going to use some of what I learned in this book in all my classes.

[Dan · Rating 5 out of 5]

Highly recommend this book for those of you that want to better understand yourself and grow from the in-depth self discoveries. Borysenko is highly credentialed both personally (the mental and physical pain she once had) and professionally (Harvard Medical School, to name only one of many accomplishments). The book is having a positive effect on my life; what more could any reader want than personal growth by reading a book suck as this.
—Dan Poppers

[Mitesh Patel · Rating 4 out of 5]

Definitely a good reminder on usefulness of meditation and mindful living.👍

[Jmp · Rating 5 out of 5]

Well written. Management of Stress. Add this author to your library of helpful books. Summary at the end very good.

[Mary]

Important book

[Ashley · Rating 5 out of 5]

So helpful esp in the meditation Dept. I thought I just asked at it but apparently I am just normal and I should keep doing what I was doing only this time I know I'm not failing at it. 💜

[Mardee · Rating 5 out of 5]

Really enjoyed this book. It's a fairly basic review of mindful meditation and stress relief, but it is well written and approachable with enough science that it doesn't feel like New Age religion.

[Henry Milburn · Rating 4 out of 5]

The author of this book, Dr. Joan Borysenko, has devoted her life to advancement of psychology. She has a PhD in psychology from Harvard medical school. This book like many other books about psychology explains your own emotional reaction to different situations. It also explains that if you have control over your mind you will have control over your body. What it does differently is it explains how to control your reactions to situations. How to deal with negative emotions like depression, anger and anxiety. Your past and your future have a big impact on your emotional state of mind. So the book teaches you to focus on the present and forget about the past and don’t worry about the future. The author tells you not to think so negatively or you will fall into a “mind trap.” A mind trap is where you keep thinking with the negative section of the brain and you can’t quit thinking that way. In the later chapters it talks about how to strengthen these early skills. You will start to recognize that your reaction to things have been conditioned by past memories.

Like the other book I read about psychology this doesn’t really appeal to a wide number of people. Kids really just want to read a book with character development and lots of action and drama. This book is the complete opposite of that. This book doesn’t have characters or a plot; it has sections explaining different scenarios using examples. If you don’t like the topic at hand then you will find it really boring but if you do enjoy the whole idea of mind over body then you will find this book really interesting. Also if you are suffering from depression, anxiety or anger then this might help you work through those things. In my bias opinion I believe that everyone should read at least one book like this. It would make you look at things differently and who knows it might change the way you do things

This being my second book about psychology I am really enjoying the topic. This book made the topic that I find enjoyable, easy to read. I liked that the author was not just some person that thought they knew about psychology but she actually has a PhD in psychology. She also made it easy to understand different topics, like how to break the anxiety cycle. For people that suffer from anxiety this might be hard but she helps and explains it to you in an easy to understand way. One problem that I found with this book is that the chapters were long and inside the chapters they had different sections. I don’t really like long chapters and if they’re different sections just made it their own separate chapter.

[Charity · Rating 4 out of 5]

I'm not much of a fan of self-help books. I find myself reading them, but I criticize them the entire time I'm reading. In this one, though, I found little to criticize. It's one of the best introductions to meditation I've read. It's practical and applicable to most situations. I also found that it helped me be patient with myself while learning the art of meditation, which I think is key for me to keep practicing.

One of my only complaints is about some minor inconsistencies within the text (eg, Borysenko says at one point that there are no negative emotions, then a little while later explains an exercise based on exploring "negative emotions" and "positive emotions."). There were also more typos than I would like to see in a printed text, but I recognize that that's fairly nit-picky.

One of my favorite lines from the book is a paraphrase of Bernie Siegel: "coincidence is merely God's way of remaining anonymous."

[Jaci Riley · Rating 4 out of 5]

I read this book mainly for work. It's a new age kinda book but does have some interesting side stories about the author and her patients. If your interested in learning about meditation or how the state of mind can affect the state of the body, this is an easy place to start. If you enjoy great little quotes, this book is full of them hidden within the text. For example: "The more we try to control life the less control we have.. . . . The block to letting go in the moment is fear-lack of faith in ourselves and in life. It is fear that masquerades as the need to control and fear that deprives us of the chance to be free."

These words help my patients with chronic pain/disease and some who just have that defeatest attitude. I think it helps instill hope for some.

[Christopher Vincent · Rating 1 out of 5]

Don't bother. There is value in the book's exercises, but you can find it elsewhere.

Way too much talk about Jesus and God in her examples when it's not needed. There's also a TON of new age BS in here. The kind of superficial ramblings that don't mean anything or have any basis in reality. Eg. "Dreams are often the mind seeking a form of healing." WTF? Citation needed.

The author reminds you to avoid falling into the trap of thinking "why" someone took an action, because we can only know our own minds...then provides multiple anecdotes of people she knows and WHY they took a given action.

[Elizabeth Svercl · Rating 5 out of 5]

I read this book after hearing the author speak at a conference I attended. I started it and read 2/3 that first evening and got up early to finish it the next morning. I loved it and told many people about it and have bought copies for people who expressed a need. I also purchased copies of all the other books Joan has written. I loved them all. I highly recommend this book and any of the others by this author.

[Jim Lavis · Rating 5 out of 5]

I truly enjoyed reading this book. Over the last 30 years or so, I've been fascinated by this subject and have read many books and periodicals on this topic . We all struggle with and assortment of challenges in life, and understanding and mastering some control over our perceptions can make all the difference. I mean who wouldn't want to take control over one's physical and emotional well-being? It's good stuff.

[Christopher R · Rating 3 out of 5]

It's probably a useful tool to glance at from time to time. I'm not a huge fan of nonfiction but there are some ideas on how to think better.

Books such as these seem awful repetitive and full of anecdotal self-testimony which just makes me batty. Halfway through I just think it was about collecting money and an exercise in using up as many words as possible to go over ten bullet points but yeah I'm oversimplifying. To some.

[Marilyn · Rating 4 out of 5]

I liked the book, but some parts were boring. Had some great idea's and quotes. One of my favorite quotes from the book is: "You may not get what you want. Real wisdom comes in loving what you get. And all of us will die, regardless of our druthers. The death rate has always been the same: one per person. But it's not so much about when you die as how you live."

[Madelynnlm · Rating 5 out of 5]

Definitely worth the read!

The analogies in this book are stellar!
Wonderful techniques and practices along with accompanying pictures to some.

Once again this world works in mysterious ways! This read came along at just the right time in my life!

For those who have always wanted to meditate but just HAVE NOT DONE IT, this is the book! It’s time to begin!

[Karen · Rating 4 out of 5]

This book introduced me to breathing exercises and simple meditations, which have helped me effectively cope with stress levels at work, when necessary. Being mindful of one's breathing is a powerful tool for relaxation.

[Vicki · Rating 4 out of 5]

Well-timed read. Those are the best. When a book comes along just when you need it. Like the teacher appearing when you need to be taught. I learned a lot from this book and will probably read it again, or at least sections of it. The breath work is effective for mediating stress.

[Pamela · Rating 5 out of 5]

Fabulous book on the mind body connection based on her own experience and work with patients. Practical exercises are provided to begin a "relaxation response" practice, or meditation practice that is not tied to any religion.

[Martine · Rating 4 out of 5]

Great read on wholistic health (mind, body and spirit).

[Sandi Kay]

Excellent, nuff said.