The Mindful Path to Self-Compassion: Freeing Yourself from Destructive Thoughts and Emotions

by Christopher K. Germer

The psychological benefits of mindfulness are well established. Yet for people who struggle with difficult emotions like anxiety, guilt, anger, loneliness, sadness, or low self-esteem, mindfulness practices can be enhanced by adding a simple yet powerful ingredient: self-compassion. Without it, we all too often respond to emotional suffering with self-criticism, shame, or defensiveness—tough-to-break habits that only make suffering worse. This wise, eloquent, and practical book illuminates the nature of self-compassion and offers easy-to-follow, scientifically grounded steps for incorporating it into daily life. Vivid examples and innovative exercises and techniques make this an ideal resource for readers new to mindfulness or those who want to bring an important new dimension to their practice.

Genres: Psychology, Self Help, Nonfiction, Spirituality, Mental Health, Buddhism, Personal Development

Audiobook

First published January 1, 2009

Reviews

[Bunnyhugger · Rating 5 out of 5]

This is a wonderful book. I will try to explain why. There are many books on mindfulness out there, and plenty more on "loving-kindness" (the "compassion" of this title). I've read or at least skimmed quite a few. Too often, I would find it hard to connect with what I was reading or even feel that I could apply the concepts to my own situation in any meaningful way. There were always blocks, the "yes buts". To my surprise, the author of this book, Christopher Germer, anticipated many of my "yes buts". Just as I would find myself thinking something along the lines of "but that wouldn't work for me because XYZ" he would acknowledge it. An example is in the section on the breath. For years, I have been told to focus on the breath. It's the most basic tenet in any mindfulness work. However, I have found this can worsen a certain state of being, when breathing only accentuates the pain in the chest and body, and it actually becomes harder to breathe, which provokes further anxiety, even panic. So it can be frustrating (and alienating) to hear "just focus on the breath" all of the time. However, Germer admits that for some people, when they are truly overwhelmed, it can be too traumatic to focus on what is happening in their own body. He suggests concentrating instead an external focus: the sound of birds outside, a color, something that is outside of yourself. When you feel grounded enough by that, then you may feel able to return to the breath. It's astonishing that this is the first time I have heard this acknowledged by someone and it felt very validating. Another example is when he is talking about acceptance and how that can alleviate the suffering you are feeling and even enable you to move beyond the painful situation. My immediate response was “yes but how is it acceptance if you are using it in the hopes of feeling better?” Again, he acknowledges this and how the brain cannot be tricked this way. Anyway, this review is based on my first reading so is quite rudimentary. I read a library copy but realized that I would need my own copy so I can mark it. I am now about to start a reread with highlighter in hand. I was also thrilled to find out that my therapist is starting an 8 week seminar course with this very author based on the precepts of this book. (This was a total coincidence as I'd picked up this book on my own and had never heard of Christopher Germer.)

[JJ Lassberg]

Thoughts for today... stop trying to "cure" myself and start "caring" for myself.

[Cozette R · Rating 5 out of 5]

This book was recommended to me by a doctor. It gives you tools to help you to stop having destructive thoughts towards yourself. A lot of it is teaching you how to meditate. So you can control your mind from having bad thoughts towards yourself. If you struggle with depression and anxiety as I do this book can help.

[Cara · Rating 3 out of 5]

I'm cultivating mindfulness and self-compassion; this book is a gold mine.

Notes
p. 57 All mindfulness exercises have 3 basic components: stop (also, slow down!), observe (notice and label what you're feeling), return (gently refocus on your focal object whenever you stray from it).

p. 66 In times of difficult emotion:
For 10 minutes, find a comfortable position, close your eyes, take 3 relaxing breaths.
- observe your body--position in chair, sensations
- bring attention to your heart region--may want to put hand over heart
- find your breath in the hearth region. Focus on the sensation of breathing in your heart region.
- after a few minutes with the breathing, let go of that and feel the emotion, or the situation surrounding it
- expand your awareness to your whole body--feel the sensation of the emotion. Look for it throughout your body.
- Focus on the single spot where the feeling is most intense. "In your mind, incline gently to that spot." Just breathe naturally and allow the sensation to be there without trying to change it. Be soothed by your breath.
- If the emotion gets too overwhelming, go back to focusing on breath.
- At the end, go back to your breath for a few minutes, then gently open your eyes.

p. 70 label feelings with gentle, accepting tone (ex. "It's dark and hard to see" vs "Oh NO, I can't see a THING! Who knows what's out there?")

p. 82 loving-kindness: wishing happiness for another person.
compassion: wishing the person to be free from suffering

self-compassion includes self-kindness (tolerating own flaws and inadequacies), common humanity (most people feel the same), mindfulness (non-attached awareness)

p. 94 schemas -- lots of suffering here
I identify with abandonment/instability (expect to lose those close to you), mistrust (expect to be hurt or taken advantage of), emotional deprivation (feel like can't get needs met), defectiveness/shame (something is wrong with me), social isolation/alienation (alone in the world, not the same as everyone else), failure (fundamentally inadequate, will fail), unrelenting standards/hypercriticalness (perfectionist, nothing good enough). Phew! No wonder I'm having such a hard time with everything.

p. 113 Exercise: counting self-judgments
"Say to yourself, 'Over the next 15 minutes, I'll check every minute ro so to see if I'm having a self-critical thought." Use a beeping thing if you have one. Count.

p. 115 interventions for happiness: using signature strengths in a new way each day for a week, 3 good things and why they think they happened every day for a week. --positive effects 6 months later, especially for people who kept doing these things (even though they promised not to in the study). (Seligman, M. Rashid, T., & Parks, A. (2006) Positive Psychotherapy. American Psychologist 61(8), 774-788.)

p. 134 loving-kindness meditation
20 minutes -- sit comfortably upright and relaxed. Close your eyes, focus on heart region, 3 slow, easy breaths from the heart.
- observe yourself from the outside
- "Just as all beings wish to be happy and free from suffering, may I be happy and free from suffering."
- keep imagining yourself in the chair and feeling goodwill. Repeat:
May I be safe. May I be happy. May I be healthy. May I live with ease.
- feel the meaning of the phrases
- take your time, be patient, direct yourself back to the phrases when your mind wanders. Go back to the initial sentence when you need to feel it more.
- let it be easy--don't struggle.
- At the end, gently open your eyes.

p. 216 mindful self-compassion meditation
can do in 5 minutes or longer
sit comfortably upright and relaxed. Close your eyes, 3 deep, relaxing breaths.
- open your awareness to all of the sounds around you
- form an image of yourself in your chair, looking at yourself from the outside
- bring awareness inside body--notice sensations in there
- feel breathing wherever it's most obvious. Pay special attention to each exhale
- replace the out-breaths with loving-kindness phrases--repeat, repeat
- gently open eyes

p. 230
start meditation: sit down for 3 seconds. Do longer if you're ready.


can't find page, though I swear I marked this: normally takes 2-3 years before it starts working.

[Jen Marin · Rating 4 out of 5]

Love says, "I am everything."
Wisdom says, "I am nothing."
Between these two my life flows.

~ Nisagradatta Maharaj


Our culture teaches us that happiness depends on external circumstances, but that is not really the case. In The Mindful Path to Self Compassion, Christopher K. Germer, PhD., states that 2/3 of people without chronic back pain display the same structural dysfunction as those experiencing pain. In another study, job satisfaction was found to be a predictor of developing low back pain. Buddhist psychology instead teaches that it is our relationship with our pain that is the problem, and that acceptance may be a more effective strategy than fighting against our troubles. "What we resist, persists."

Germer offers simple and effective strategies for changing our ingrained habits of resistance. Mindfulness meditation is neurological reprogramming that helps us cultivate a calmer and less reactive state. Since "Neurons that fire together, wire together," we can practice paying attention to what we are doing. This allows us to be more intentional in our lives on many levels. By practicing intentional attention in formal sitting practice, we can develop habits of mindfulness that can serve us in times of stress and difficulty.

Having meditated before, I was surprised to feel how different a consistent Metta practice could make me feel. Practicing being kind to myself has transformed my relationship with other people as well. I find myself more able to be present. Even better, I am remembering to judge myself less when I make mistakes, and to help stop others from beating themselves up as well. I think Germer said it very well: "Give yourself the attention you need so you don't need so much attention." This frees up our energy to be more present for others, and lets kindness move through us to do good work in the world. After all, "[t]ransforming relationships with others starts with us; it is an inside job."

[Julie · Rating 3 out of 5]

I found this a hard book to get motivated to read. I've always worked to avoid pain, not to think about it. This book makes a strong case for why we should not work on avoiding pain but instead accept it . Not be resigned to pain and give up - rather to change your emotional & physical reaction to it. Pain is inevitable. Suffering is optional.

Germer writes about how we need to practice self acceptance, not try to improve ourselves. We should focus on responding to the pain that comes up in our life, not blindly reacting to it. Relief can only come once we work on how we can make an emotional space for pain that comes up in life. Yet later he writes that accepting present moment flaws doesn't mean we shouldn't try to improve our behaviors. It's a little confusing. I guess he means we should work on bettering on actions not trying to better our core selves?

The main part of the book deals with how to learn "loving-kindness" or self compassion. It's a concept I find difficult to implement. I am much better at beating myself up. I do want to change this though, which is why I picked up this book.

He writes that there are 5 steps to self compassion. 1) Physically - do things that make you feel better physically like exercising, taking a nap, taking a warm bath, eating nourishing food, snuggling with someone, get a massage etc. When you do something, ask yourself "Is this behavior harming me?" 2)Mentally - don't resist your thoughts but allow them. Ask yourself "If I had one month to live, how would I feel about xxx? Would it still matter?" 3)Emotionally - engage in enjoyable activities. This seemed similar to #1 to me. 4)Relationally - try to be helpful to others and 5)Spiritually - take time to cultivate the values you hold dear.

He is a big believer in mindfulness, living in the moment - another idea I struggle with.

Some quotes from the book:
It's not about generating a certain outcome but about generating a kindly attitude.

Give yourself the attention you need so you don't need so much attention.

People are the owners of their deeds. It's their choice how they make themselves happy or free themselves from suffering.

Periods of confusion and doubt are necessary for us to grow.

We must learn to sit comfortably in the midst of our own uncomfortable emotions.

Little by little fills the pot.

If it's not enjoyable, it's not self compassion!

[Jessica · Rating 1 out of 5]

Similar to the mindful book on depression, I found myself feeling this book was written/geared more for that of a lay person. Therefore I found little of it refreshing or helpful for me.

[Magdelanye · Rating 5 out of 5]

CKG gives here an outline culled not only from his extensive reading but also from his wide experience and his genuine compassion for the human condition. He is not a guru or even well known. Certainly I had never heard of him when I picked up this unassuming book. But lo! within these covers is the operating manual that went missing when the state began to run this spaceship earth according to the military model.

That was a long time ago, and in the interim we, on the whole, have evolved mostly in our capacity to eradicate opposition.This, unfortunately, includes nature,the enemy of development and also people who do not agree with the rulemakers. As a result,the fiercely competitive nature of postmodern life eradicates joy and robs us of our own creativity. What we have instead is hysteria and gossip, a tendency to compartmentalize and place our hopes on distant goals. Denial of reality is the only way most people can function at all.

This book lets us off the hook without sacrificing our integrity.
Instead of denying reality when it becomes uncomfortable, move toward and not away.
Experience what is around you, especially under your feet. Give yourself what you really
long for.

[Brennan · Rating 4 out of 5]

This is the most comprehensive and most valuable book on self-compassion I have come across. 4.5 stars for sure.

The author clarifies the relationship between mindfulness and self-compassion. And does so in a way that brings many ah-ha moments.

Even with having read a lot about self-compassion, I feel I read things in this book I hadn't come across before. And for that I am grateful. I recommend this book to my students and clients frequently.

We all struggle with self-compassion to one degree or another. And we all struggle with self-criticism, feeling isolated in our physical or emotional pain, or getting caught up in negative thoughts and emotions. It is not enough to just be aware of that. It takes an active process of cultivating and nourishing self-compassion - which I truly believe can be a healing balm in our lives.

[Vena Meridel · Rating 5 out of 5]

For years people have been telling me that I should meditate. and for years that meant nothing to me - in that I couldn't even picture what that would be/mean (even having grown up around Buddhists). In a moment of need, I started googling books on mindfulness and guess what was at the top of these lists? This book which someone had already given me.
I dug it out of my book shelves and jumped in. It was the first time that I felt like I had practical instructions and explanations for what mindfulness and mediation WAS and HOW to just start doing it. While I still struggle with anxiety, this book has shown me the safe place that is within my own mind and helped me find the edge between how I FEEL vs my actual self. Just a little bit of space from my emotions.

[John Stepper · Rating 4 out of 5]

Excellent. Full of useful, practical insights that are nicely supported by relatable, everyday stories (his own as well as those of his patients).

The basic material may well be familiar to those who’ve read other mindfulness books, but the way it’s presented motivated me to re-commit to my mediation practice and *sit*! That alone is worth 4 stars. :-)

[Lucie · Rating 5 out of 5]

Very nicely written guide for beginners, but some of the thoughts and practices might be beneficial even for more advanced meditators, especially for those who's been doing mostly concentration techniques, but would like to incorporate more mindfulness and self-compassion. I especially liked the variety of different ideas and exercises, so there's something for everyone, really.

[Susie · Rating 5 out of 5]

I'd add this to the list of books that have changed my life.

[Book Calendar · Rating 4 out of 5]

The Mindful Path to Self Compassion Freeing Yourself from Destructive Thoughts and Emotions by Christopher K. Germer, Ph.D.



Christopher Germer is writing a book that combines buddhism, meditation, and psychology. While it includes buddhist practices, there is little preaching. In some ways, the book mirrors the concept of a higher power in alcoholics anonymous where the practitioner is asked to believe in a higher power, but not necessarily a religious one.



Librarians often run into issues surrounding this material. Sometimes we are asked to find books on meditation for example, but not religious meditation, or yoga, but not with a religious element.


The meditation exercises are focused on accepting emotions, self compassion, and "loving kindness." This is not a self help book in the traditional sense. It is more focused on self acceptance than self improvement.


I read the book much faster than the author would have wanted me to. This book is meant to be used over a length of time. The meditative exercises in this book take time to do. Some of them are not easy. Because this is a book of practices, the person using it will get as much out of it as they put into it.


Some of the types of exercises are walking meditation, breathing exercises, repeated phrases, and keeping a journal of your emotions. Christopher K. Germer combines meditation with emotions.


In addition to exercises, the author includes psychological research and neuroscience. You could call this book a book of complementary psychology, much like complementary medicine combines traditional medicine with alternative practices. Some of the concepts I liked were the "hedonic treadmill", and changes in brain function associated with long term meditative or religious practices.


The author is a Clinical Instructor of Psychology at Harvard and a founding member of the Institute for Meditation and Psychology.


There are several appendixes, extensive notes with citations from prominent journals, and an index.

[Sarah · Rating 5 out of 5]

So to get the rating out of the way....this gets a 5/5 but really, a reference book like this that one keeps going back to is not really one that can be rated. It is a resource, and I would not rate it just like I wouldn't rate my therapist. He just works well for me and that is that. If I have to THINK about the answer then that means he is not a good therapist. Period.
A couple of years ago I took a two day course in mindful self compassion, using the same principles from this author's method. It didn't work for me, because I was not in the headspace at that time to understand this or put it into practice. These days, I'm in the zone. It's a time of quarantining thanks to COVID-19 and I have time to not just be mindful but explore inner landscapes, closely evaluate my wounds and how I relate to others, without the bustle and rush of usual life. Hence, this book was golden for me AT THIS TIME. I really believe that if this kind of book does not work for someone, they are simply not in the frame of mind to absorb it, and that time may take very long to come or may never come. But there really is a self-evident truth here. (I'm not sure I'll actually get to reviewing the book itself but I hope ppl will still find this helpful.)  Love yourself, hold yourself, and you will be in a much better place to relate to others and see things for what they are, and no, if you think this means people will walk all over you then you need to start all over. Rinse, repeat.
The notion of 'loving oneself' was very abstract to me for the LONGEST time. Even now I'm not sure I entirely get it, even as I taste its benefits here and there. But it's something that reveals itself the more one maintains steady practice...although, as the author never fails to warm, the journey will keep throwing you curveballs and you have to learn to accept what comes. That pretty much is the whole point.

[Mohammd mohammadi · Rating 5 out of 5]

این کتاب رو دو سال پیش خوندم، خیلی کتاب خوبی اهه. ترجمه ی روانی داره. توی هایلایت استوری های چندین روانشناس دیده بودمش. و از یک روانشناس هم پرسیدم گفت خودش خونده و خیلی کتاب مفیدی اهه. در نهایت خوندمش و به نظرم واقعا کتاب مفیدی اهه. آخر کتاب کلی منابع و رفرنس وجود داره. امااااااااااااااااااااااااا من این کتاب رو دو سال پیش خوندم و توی این مدت نمیتونستم تمرین هاشو عملی کنم تا اینک دیروز کارگاه دکترعلی صاحبی رو توی یوتیوب با موضوع هیجان دیدم و توی اون ویدیو کمی هم از ذهن آگاهی صحبت میکنه. اون صحبت ها باعث شد بفهمم چرا نمیتونم آموزه ها رو عملی کنم. توصیه میکنم اول این کتاب رو بخونید و بعد اون ویدیو رو ببینید. از کتاب های مشابه میتونم به کتاب توجه آگاهی از انتشارات ارجمند و دکتر سیگل اشاره کنم که این کتاب هم توسط چند روانشناس و سایت باشگاه تغییر توصیه شده. خود دکتر صاحبی یک کتاب دیگه داره به اسم از ذهنت بیرون بیا و زندگی کن که نسخه ی بزرگسال اش رو انتشارات دانژه و نسخه ی نوجوانان اش رو انتشارات سایه سخن ارائه داده. همچنین اتشارات میلکان هم چند کتاب خوب در مورد هیجان .داره که یکی اش انعطاف پذیری هیجانی اهه
و اینک مایندفولنس در دل روانشناسی اکت وجود داره و برای روانشناسی اکت کتاب های استیون هیز و راس هریس رو میتونید بخونید.

[Kübra Hazal · Rating 3 out of 5]

Kitabın öğretileri hoşuma gitti, öz şefkat fakiri biri olarak deneyeceğim ama okuması zevkli değildi. Ayrıca 4 yıl psikoloji okudum bir tane düzgün çevrilmiş kitap görmedim, yer yer yazım hataları da vardı yani neden?

[Kay Baird]

Germer's website gives away a lot of information from the book; this generosity makes attracts me to reading the book.

[Greg · Rating 5 out of 5]

Очень рекомендую. Особенно для тех из нас, кто вырос с девизами типа "мужчины не плачут", "рёва-корова", "потому что надо" и т п

[Basil Latif · Rating 4 out of 5]

A solid book explaining how to develop self-compassion through meditation. This book draws on examples from other prominent books in the meditation genre and explains how and why self-compassion is beneficial for a person. The author, Dr. Germer, like many authors of books written by psychotherapists, uses lots of examples from his clinical practice to explain how his recommended meditation and guidance helped many patients. It seems he does draw heavily from Pema Chodron, the buddhist nun who wrote a great book called “Start Where You Are: A Guide to Compassionate Living.”

[Eglužė · Rating 5 out of 5]

Oj kokia gera knyga! Tiesiog mėgavausi skaitydama visu pripildytu gerumu, grožiu, gerom emocijom. Mokiaus empatijos. Įlipau į empatijos jūrą, kurioje besąlygiškai myliu/ mylėsiu save nors ir kas benutiktų. Mokysiuos neteisti ir nepykti, jei kažkaip pasielgsiu netinkamai. Pulsuosiu meile ir gerumu kitiems, nes juk daugeliui trūksta švelnumo jausmo. Daug vietų pasibraukiau dabar tik viską reiks prisimint :D

[San · Rating 5 out of 5]

Libro que todos deben leer.
Mi psicologa me lo recomendo y justo en el momento que lo necesitaba. Darme cuenta de mi avance, el saber como es el proceso y estar conciente de mis debilidades. Me ha ayudado bastante.

[Mahla Golmakani · Rating 4 out of 5]

To my self:

تو یکی از غروب‌های شیرین جمعه—-همه‌ی غروب‌های جمعه تهران با ا برای من شیرین‌ بود——، از کتاب‌فروشی دی گرفتمش.

——————-
این کتاب با زبان ساده از اهمیت بهشیاری صحبت کرده و باعث شد بتونم داده‌های قبلیم در این مورد رو کنار هم بنشونم.

[Ilo · Rating 5 out of 5]

Truly enjoyed. I may need to read this again.

[Courtney · Rating 4 out of 5]

Self-compassion is a form of acceptance...self-compassion is acceptance of the person to whom it's happening. It's acceptance of ourselves while we're in pain. Both acceptance and self-compassion seem to happen more easily after we've given up the struggle to feel better.

3.5 stars

I listened to this book and I really wish I had just checked it out from the library and slowly read my way through it. But alas, due dates happened and I had to rush through this, without giving myself adequate time to do the meditations and to learn fully about me and my happiness. This book is an approachable guide to starting self-compassion mediation, something I dabble with from time to time in the Calm app. But to truly break things down and talk through how to experience our feelings was incredibly helpful and life affirming. Despite listening to this book on an abbreviated timeline, I did take in some new tips, such as how to deal with sleepless nights (accept that you're unable to sleep, which often reduces the stress and allows you to fall asleep).

I've started to read more books about mediation and mindfulness and it's been especially helpful in my daily life. I'm not sure my meditation practice has changed at all, but I notice my thoughts on a daily basis more fully and am more aware of what I'm doing.

I may have to check this book out again to get the benefit of all the exercises and to work to truly add a self-compassion practice into my daily life.

When we pay attention to our inner experience and accept how we truly feel--unhappy, lacking direction, empty, ashamed, despairing--we're likely to discover a huge reservoir of strength and determination. The foundation for setting limits on others is knowing our own limits.

[Elizabeth · Rating 5 out of 5]

A great book to read or just to flip through; it is easy to read and well organized.

It has practical meditation guidance for harnessing self-compassion and loving kindness in a daily life. It is a psychology book, not a spiritual book; although there are many references to Buddhism and a few other religious traditions. I found this as a helpful follow up to Kristin Neff's book Self-Compassion.

Throughout the book the author guides reader to find the healthy range of emotional balance through self-awareness, self-compassion and meditation. He points out the signs of common mis-understandings and mis-applications of mindful and compassionate meditations. The guidance is general, yet there are helpful guidances on how to apply it to daily life based on different personality types and circumstances.

I see that a lot of thought, experience and wisdom went into writing this book. I really appreciated the author showing what self-compassion is and it isn't. "The challenges in our lives are too diverse to respond to self-compassion alone, but, in combination with other tools at our disposal, self-compassion can make life a whole lot easier."

[Esther · Rating 4 out of 5]

Enjoyed this book a lot and have used it clinically with clients. The gist of it is, instead of 'fixing' what ails us (the classic mental health approach to problems), the mindfulness approach teaches us to 'lean into' the pain ... "pain is inevitable; suffering is optional." Accepting the painful, learning to be mindful of it, and treating ourselves with compassion is more or less the idea. I have guided clients through a few of the mediation exercises and found it worked well (in particular the one called "Mindfulness of Emotion in the Body"). Good "homework" book for therapy especially for those who have difficulty naming, recognizing, and sitting with emotions. It's clear, grounded, and fine for those skeptical of mediation with too much of a spiritual flavor.

[Neha Menon · Rating 5 out of 5]

This book was truly incredible. One that I will indefinitely use as a reference in order to navigate my life better. Germer's words highlights what I refer to as "grounded spirituality." This book is spiritual in that it allows individuals to have a better connection with ourselves. It is grounded because it provides practical, tangible, ways for readers to do this. Germer's book is incredibly interactive, as it offers several meditations exemplifying his points. Also, his ph.D background comes in handy since he includes several accredited research studies to further elucidate his points. Being that self-love is a huge theme in my life, and this books helps me accelerate in that, I will cherish this book forever.

[Karlene · Rating 4 out of 5]

As a therapist, I use some exercises from this book with my clients. I know this might concern some of my Christian friends, but often, very anxious people need tools to keep in their toolbox so their minds don't race when they are lying in bed or feeling overwhelmed from some trauma. I don't agree with the philosophical underpinnings of the book as a believer. I do think that some of the exercises and illustrations are helpful for people who struggle with anxiety. I think the author has an interesting background being raised as a Christian and his journey with eastern meditative practices. Take what's good and leave the rest!

[Lindsay · Rating 5 out of 5]

I put this down and picked it back up a few times over the course of reading it -- as I did with my meditation practice -- but I have found this incredibly helpful in getting back on track with where I want to be in a lot of ways. The idea of taking care of myself is something I'm still coming to grips with a year after my diagnosis with a chronic illness, but this is helping me get there a lot easier. It's a great companion to a meditation retreat I went to in December, and I see myself picking this up again and again in the future as I continue along this path. It's digestible, not too intimidating, and practical. Lots of easy exercises to practice every day, no matter where you are.