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50 Mindful Steps to Self-Esteem, Everyday Practices for Cultivating Self-Acceptance & Self-Compassion
Sometimes we all need a little lift—something to put the bounce back in our step. If you are like many, you may struggle with self-confidence. You may also compare your successes and failures with those of others. If everything is going well in your life, this tactic may temporarily bolster your sense of self-worth. But what happens when things aren’t going so well?
Based on the idea that true self-esteem is grounded in internal, rather than external factors, this book offers 50 easy-to-use mindfulness practices that will help you improve inner awareness and live a more fulfilled life without harsh self-judgment. Mindfulness can help you battle feelings of low self-worth by encouraging you to pay attention to your negative thoughts as they occur, accept them, and ultimately control of how you react to them.
The exercises in this pocket-sized book are intended to be simple, brief, and powerful. These are practices to settle into each morning, perhaps before your cup of tea or coffee, and which can be sprinkled throughout the day when you are at work, play, or home. To help you keep track of your thoughts, the book also includes journaling exercises that will help you discover what actions may have led to feelings of positivity or negativity.
By focusing on your own awareness and thought processes, you will begin to understand what factors cause you to feel bad about yourself, and honestly assess those factors without giving in to feelings of hopelessness. You will discover that true self-esteem has less to do with what the world is telling you, and has everything to do with what you tell yourself.
Based on the idea that true self-esteem is grounded in internal, rather than external factors, this book offers 50 easy-to-use mindfulness practices that will help you improve inner awareness and live a more fulfilled life without harsh self-judgment. Mindfulness can help you battle feelings of low self-worth by encouraging you to pay attention to your negative thoughts as they occur, accept them, and ultimately control of how you react to them.
The exercises in this pocket-sized book are intended to be simple, brief, and powerful. These are practices to settle into each morning, perhaps before your cup of tea or coffee, and which can be sprinkled throughout the day when you are at work, play, or home. To help you keep track of your thoughts, the book also includes journaling exercises that will help you discover what actions may have led to feelings of positivity or negativity.
By focusing on your own awareness and thought processes, you will begin to understand what factors cause you to feel bad about yourself, and honestly assess those factors without giving in to feelings of hopelessness. You will discover that true self-esteem has less to do with what the world is telling you, and has everything to do with what you tell yourself.
204 pages, Hardcover
First published January 1, 2013
56 people are currently reading
673 people want to read
About the author
Janetti Marotta
4 books4 followersJanetti Marotta, Ph.D. is the author of 50 Mindful Steps to Self-Esteem: Everyday Practices for Cultivating Self-Acceptance and Self-Compassion. She has been a psychologist in private practice since 1987 and is Coordinator of the Mind-Body Program at Palo Alto Medical Foundation Fertility Physicians where she founded the Fertility Support and Mindfulness Programs. Since completing her B.A. from Yale University and Ph.D. from University of Nevada, Reno she has served on the Medical Staff of Stanford University Medical Center and has treated issues of self-worth as it relates to the broad spectrum of life challenges.
Since 1971, she has practiced transcendental meditation, zen meditation, kriya yoga, kundalini yoga, and vipassana meditation (mindfulness); traveled on pilgrimage to India, and co-led Vision Quests in the Native American tradition. Under the direction of Drs. Jon Kabat-Zinn, Saki Santorelli, and Bob Stahl, she participated in a professional training program in Mindfulness-Based Stress Reduction (MBSR). From her extensive clinical experience and long-term personal mindfulness practice, she brings the timeless teachings of the Buddha to discover that the person you yearn to be has been here all along. For more information visit www.janettimarotta.com.
Since 1971, she has practiced transcendental meditation, zen meditation, kriya yoga, kundalini yoga, and vipassana meditation (mindfulness); traveled on pilgrimage to India, and co-led Vision Quests in the Native American tradition. Under the direction of Drs. Jon Kabat-Zinn, Saki Santorelli, and Bob Stahl, she participated in a professional training program in Mindfulness-Based Stress Reduction (MBSR). From her extensive clinical experience and long-term personal mindfulness practice, she brings the timeless teachings of the Buddha to discover that the person you yearn to be has been here all along. For more information visit www.janettimarotta.com.
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Displaying 1 - 21 of 21 reviews
December 4, 2013
just received my free copy of 50 Mindful Steps to Self esteem that i won from goodreads 1st reads contest... will write a review as i read. OK i absolutely loved this book, i wasn't so sure at the beginning becuase the first 50 or so pages is breathing exercises but i kept reading, and WOW so glad i did, i have read the book twice now highlighting in different colors as new things come to the surface. It is a book that help you search deep inside yourself and face the demons within. I also love the link to the website for an audio instruction on the breathing. This is one book you'll be glad to own and feel even better about giving to a friend..
September 26, 2015
First let's get the legality out of the way. I received this book from a Goodreads First Read give away. This is my review in exchange.
This little workbook is very well written and the exercises are set up to empower the reader at a progressive rate. I am new to the mindfulness approach and did not feel uncomfortable or unsure at any point.
Now that I have read it in an overview, I will re-read it and do the exercises at each chapter/step. I think I may even order the workbook that is part of the system.
All in all, a good pick and a good read.
This little workbook is very well written and the exercises are set up to empower the reader at a progressive rate. I am new to the mindfulness approach and did not feel uncomfortable or unsure at any point.
Now that I have read it in an overview, I will re-read it and do the exercises at each chapter/step. I think I may even order the workbook that is part of the system.
All in all, a good pick and a good read.
July 13, 2015
Moving it to the "read" category because I'm never going to go all the way through it start to finish, but I have been finding it a helpful reference source for meditation ideas - I flip through the table of contents and find one that seems relevant to how I'm feeling. I also really like the downloadable 10 minute meditations you can get from the publisher's website -- I've done almost all of them and find most of them really effective at getting me to the right mental space quickly, which is (sadly) an important factor as I try to make this a daily practice.
June 18, 2018
I found Dr. Janetti Marotta's "50 Mindful Steps to Self-Esteem: Everyday Practices for Cultivating Self-Acceptance & Self-Compassion" easy to read and apply yet well grounded in Zen Buddhism as well as in evidence-based mindfulness practice, one of the fastest growing areas in psychotherapy today. It takes you step by step through a process that focuses on body and mind awareness and clarity that enhances self-esteem and promotes well-being in general. As a practicing psychotherapist, I keep a copy for myself as well as one in my waiting room for my patients. I highly recommend this book for anyone who wishes to create a more peaceful sense of themselves.
December 3, 2020
This book helped me throughout quarantine and my Erasmus experience, it gives you some advice for meditation and you can actually do some practice. I followed some steps that are described and I actually felt good, even though sometimes i could just read and not practice them. it helps in understanding more yourself and it's easy to read! When it was sunny outside, i would go into the garden (thankfully I was staying in a house that had one) and read the book. it was the time of the day for myself, to relax and try to stay calm during this difficult year!
December 1, 2020
Great book!
I'm looking forward to practice all the techniques in the book :)
I'm looking forward to practice all the techniques in the book :)
December 15, 2020
Uses Buddhist thought and practice to shift from getting esteem from others to building it within yourself.
October 20, 2014
3.5 of 5 stars – Practical Workbook of Meditation Exercises for Body, Mind and Emotions
(I'm excited to have won this as a Goodreads First Read – so thanks!)
Basically, this is a good, practical workbook on exercises that focus on your physical presence (body), what you think (mind), and how your feel (emotions).
This book takes a behavioral approach, using exercises, to self-improvement. This is not like the more cognitive self-help books like The Road Less Traveled, and unlike other self-help books it does not deal with the psychological sources or causes of low self-esteem. So I feel it may over-imply the self-esteem part just based on this, but it does offer daily exercises that are well described and easy to follow (that’s good because it could be hard to do if you can’t see it). It’s also helpful that audio versions of some of the meditations are available to download, because it can be beneficial to have audio instructions as you do the exercise. As an aside, I also respect how the author gives appropriate credits and references.
The book is based on the “mindfulness” movement, which is one of those “Zen” things coming out of California. I say that only because that may be how it’s seen by some folks not familiar with it. But…I’m familiar with many of these exercises either in my psychology background, management training, personal coaching, or sports – and they’re useful. Some are used or known in other venues as breathing exercises, meditation, stress reduction, being in the moment, visualizing, thought exercises, positive thinking, centering, getting in touch with feelings.
The author starts with foundational exercises and builds from there. Each exercise is 2-3 pages, first a background or concept is briefly explained, and then the simple steps, taking approximately from a few minutes to half hour. I don’t believe I saw this explained anywhere, but to me all exercises are not meant for all – a useful approach might be to pick those that work best for you and the situation. I took a little longer to do a review because I wanted to put in practice some of the exercises to see if they worked. They basically did, or I could see how they would … although they are meant to be followed over time, not just a one-time fix.
The author’s writing style and explanations are better with the practical exercises, using more real/relatable language. The author is not as clear with the philosophical introduction and explanations because of the use of lingo, what I call psych-speak (or sorry, “California” speak, think ESP), that might be a useful way to explain these concepts to students, but it’s not as accessible to readers less familiar to the “mindfulness” movement.
In other words, if you can get past the esoteric stuff, the exercises are useful, and you might pick up a little philosophical/psychological understanding along the way.
(I'm excited to have won this as a Goodreads First Read – so thanks!)
Basically, this is a good, practical workbook on exercises that focus on your physical presence (body), what you think (mind), and how your feel (emotions).
This book takes a behavioral approach, using exercises, to self-improvement. This is not like the more cognitive self-help books like The Road Less Traveled, and unlike other self-help books it does not deal with the psychological sources or causes of low self-esteem. So I feel it may over-imply the self-esteem part just based on this, but it does offer daily exercises that are well described and easy to follow (that’s good because it could be hard to do if you can’t see it). It’s also helpful that audio versions of some of the meditations are available to download, because it can be beneficial to have audio instructions as you do the exercise. As an aside, I also respect how the author gives appropriate credits and references.
The book is based on the “mindfulness” movement, which is one of those “Zen” things coming out of California. I say that only because that may be how it’s seen by some folks not familiar with it. But…I’m familiar with many of these exercises either in my psychology background, management training, personal coaching, or sports – and they’re useful. Some are used or known in other venues as breathing exercises, meditation, stress reduction, being in the moment, visualizing, thought exercises, positive thinking, centering, getting in touch with feelings.
The author starts with foundational exercises and builds from there. Each exercise is 2-3 pages, first a background or concept is briefly explained, and then the simple steps, taking approximately from a few minutes to half hour. I don’t believe I saw this explained anywhere, but to me all exercises are not meant for all – a useful approach might be to pick those that work best for you and the situation. I took a little longer to do a review because I wanted to put in practice some of the exercises to see if they worked. They basically did, or I could see how they would … although they are meant to be followed over time, not just a one-time fix.
The author’s writing style and explanations are better with the practical exercises, using more real/relatable language. The author is not as clear with the philosophical introduction and explanations because of the use of lingo, what I call psych-speak (or sorry, “California” speak, think ESP), that might be a useful way to explain these concepts to students, but it’s not as accessible to readers less familiar to the “mindfulness” movement.
In other words, if you can get past the esoteric stuff, the exercises are useful, and you might pick up a little philosophical/psychological understanding along the way.
August 11, 2016
I tend to like New Harbinger's self-help publications. They are high quality books, generally well researched and current, promoting self-help techniques that are accepted by the psychological community, but are often also peppered with just enough new ageyness to give them a little heart and to keep them from feeling too dry and clinical.
50 Mindful Steps to Self Esteem has a lot of heart, a smidgen of new age sensibility, and a good, solid core in Buddhist mindfulness philosophy and technique. There are many entries in this book that I found helpful (how to practice sympathetic joy, how to employ active listening), and most are applicable to a broad range of day-to-day issues, beyond self esteem, that would benefit from an opening of the heart and mind. The author's voice is friendly and inviting.
Although I found much to enjoy in this book, I also encountered quite a few off-putting recommendations (hug yourself when you're walking down the street, place drops of food coloring into glasses of water and watch them dissolve) that just aren't my speed, and, no matter how mindful I become, never will be.
I also had trouble with the amount of material being crammed into this brief, 50-step format. Meditation, yoga, journaling, cultivating a whole new mindset, changing your life!- it is more than this little book can deliver in anything but a spotty, and sometimes cursory way. The book can start you on the process, however, or take you a few steps deeper if you've already begun. And for that, I liked it very much.
**I received a complimentary review copy of this book through GoodReads FirstReads**
50 Mindful Steps to Self Esteem has a lot of heart, a smidgen of new age sensibility, and a good, solid core in Buddhist mindfulness philosophy and technique. There are many entries in this book that I found helpful (how to practice sympathetic joy, how to employ active listening), and most are applicable to a broad range of day-to-day issues, beyond self esteem, that would benefit from an opening of the heart and mind. The author's voice is friendly and inviting.
Although I found much to enjoy in this book, I also encountered quite a few off-putting recommendations (hug yourself when you're walking down the street, place drops of food coloring into glasses of water and watch them dissolve) that just aren't my speed, and, no matter how mindful I become, never will be.
I also had trouble with the amount of material being crammed into this brief, 50-step format. Meditation, yoga, journaling, cultivating a whole new mindset, changing your life!- it is more than this little book can deliver in anything but a spotty, and sometimes cursory way. The book can start you on the process, however, or take you a few steps deeper if you've already begun. And for that, I liked it very much.
**I received a complimentary review copy of this book through GoodReads FirstReads**
April 29, 2014
*I got this book as a "First Reads" option. So far so good. I say this b/c i'm not done, but will be taking a while to get through the book. But I wanted to get a partial review out here. I've heard a lot about "mindfulness" and been given many different people to read up on. But this book does a great job of what i'm guessing is condensing some of these teachings. The author references many people who are the who's who in the field of study.
The chapters are quick reads, and have very helpful techniques to try at the end. Part of me wants to rush through the book and see/read it all, but I think it's going to be like a good meal, in which you want to savor each bite. That being said, i'm still at the point where we're focusing our breathing. :)
I look forward to continuing to read/learn, and will review again once i'm done.
The chapters are quick reads, and have very helpful techniques to try at the end. Part of me wants to rush through the book and see/read it all, but I think it's going to be like a good meal, in which you want to savor each bite. That being said, i'm still at the point where we're focusing our breathing. :)
I look forward to continuing to read/learn, and will review again once i'm done.
December 7, 2013
Dr. Marotta in her book, “50 Mindful Steps to Self-Esteem” seamlessly weaves cognitive-behavioral, somatic and Buddhist practices into a cohesive whole. The book will appeal to both the beginner’s mind and the more seasoned practitioner. With a clearly compassionate heart, Dr. Marotta writes movingly of the dilemmas of being human. Her insights are like glistening gems. Esoteric, it is not! Instead, Dr. Marotta’s style is down to earth and her book’s accessibility makes it easy to digest, leaving this reader content and fulfilled. Dr. Marotta’s book has earned the distinction to be on my night table, so I can pick it up at any time. As a school social worker/therapist, I am also excited to offer some of its practices to my students and families. Simply stated, this book is a keeper. Pick up a copy if you wish to expand your heart and mind; your soul will thank you!
December 10, 2013
My bookshelves are filled with lots of books on mindfulness, but I must say, this has become one of my all time favorites. It's simplicity and practical advise is very easy to read and more importantly integrate, in small steps, into your life! I read this book in two or three days, but plan to go back and take each of the 50 mindful steps, one each day, to help me stay connected, breathing and present in the moment. This is a great book and I highly recommend it to those who are experienced in a mindfulness based practice and particularly for those who are new to the practice. This book is an excellent place to start!
December 6, 2013
Marotta's book is filled with pearls of wisdom to delight the senses and awaken the heart to compassion, understanding, and peace of mind. Plus, it is chock full of practical advice and exercises to enhance your well-being and live a more balanced and fulfilled life. I have recommended the book to friends with anxiety and am sure they will find relief and comfort through these simple and effective approaches to gain self-esteem and contentment. The book's diminutive physical size is deceiving, for the amount of wisdom it contains could fill a library.
September 28, 2016
My latest read from my summer of self-improvement journey. I have to admit, I glazed over a lot while reading this. My lack of patience will likely prevent me from finding my true path to mindful meditation. If you're looking for a "cliff notes" of sorts for mindfulness, this may be the right book for you.
December 4, 2013
Very practical book that helps me understand my mental picture of myself by understanding what's going on physically -- starting with the breath and the body. It's the kind of book to savor and go back to whenever I need a little pickmeup!
December 6, 2013
I just finished this book and it is an amazing tool for meditation and learning self compassion. The author is likable and this book is an easy read. I am going to try some of these activities with my children that focus on attention to breath and the body.
April 26, 2014
Found this book helpful in improving self esteem with mindfulness and meditation. I like step by step format with exercises to practice. And easy to review key concepts when wanting to refer back...received free copy through good reads first reads.
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August 3, 2014The book is mostly based on Buddhist ideas and on the concept on mindfulness. I tried, but I couldn't connect with it. I'm not saying it is not a good book, because there are good things to learn and acknowledge, but for the time being I need something else.
March 18, 2015
I enjoyed this book particularly because of the simplicity and practicality. Many of the suggestions can be put into everyday practice. Meditation and Yoga help reinforce this mind-body connection, and Janetti's words and steps echo this philosophy.
September 11, 2014
This book wasn't quite what I'm looking for, but I would recommend this book for anyone interested in mindful breathing and positive self talk.
May 19, 2017
Excellent advice on how to clear your mind and make your emotions more manageable and stable.
Displaying 1 - 21 of 21 reviews