Stahl Bob - Calming the rush of panic: a mindfulness-based stress reduction guide to freeing yourself from panic attacks and living a vital life

These guided meditations are available online at newharbinger.com/25264.

1. Mindful Breathing 15 minutes

2. Body Scan 15 minutes

3. Body Scan 30 minutes

4. Body Scan 45 minutes

5. Mindful Inquiry Meditation 30 minutes

6. Sitting Meditation 15 minutes

7. Sitting Meditation 30 minutes

8. Sitting Meditation 45 minutes

9. Loving-Kindness Meditation 15 minutes

10. Loving-Kindness Meditation 30 minutes

11. Loving-Kindness Meditation 45 minutes

12. Web of Life Meditation 20 Minutes

We have the capacity, within our own heart and awareness, to handle panic attacks. Calming the Rush of Panic is a clear and compassionate guide in navigating this acute form of fear. Through wise teachings, case studies and a range of reflections and meditations, this book will strengthen your inner resources and nourish your spirit.

Tara Brach, PhD, author of Radical Acceptance and True Refuge

An extremely useful and practical book that goes to the very heart of the matter. If you wholeheartedly embody in practice what it recommends, it can help transform a tendency to panic into an opening to greater balance of mind, self-acceptance, and self-compassion, right in that moment. Ultimately, it manifests as wisdom. That is the power of mindfulness. And it is already yours.

Jon Kabat-Zinn, author of Full Catastrophe Living and Mindfulness for Beginners

Panic attacks are one-two punches: they feel dreadful, plus people shrink their lives to avoid having another one. With kindness, insight, and research-proven methods, this book shows you how to prevent panic attacks or ride them out with less suffering, plus how to reclaim your own full life. Grounded in the power of mindfulness, full of effective tools and practices, and rich with the authors warmth and genuine wisdom, this is a remarkable guide to a life beyond panic.

Rick Hanson, PhD, author of Buddhas Brain and Just One Thing

In addition to the clearly presented instructions for counteracting and overcoming panic, what makes this book special is the uniformly kind tone of voice of these authors throughout. They embody the wisdom of health professionals in emergency situations: they reassure, and they convey confidence and hope. You believe that they are teaching out of personal experience!

Sylvia Boorstein, author of Happiness Is an Inside Job

Delightfully clear and practical, Calming the Rush of Panic offers profound insights from ancient wisdom traditions and modern psychology to help free oneself from panic attacks and live a healthier, more joyful life. The mindfulness practices offered are wise, scientific, nourishing, and transformative. Grounded in modern science, yet written from the heart, this book is a gem.

Shauna L. Shapiro, associate professor at Santa Clara University, clinical psychologist, and coauthor of The Art and Science of Mindfulness

Grounded in the experiential and direct, this pragmatic approach will help you become intimate with the taste, touch, and mind of fear. Of course, no one wants to look closely at such painful experiences. Yet, deftly guided by the authors into developing a clear-minded relationship with the unwanted, youll learn to catalyze within yourself the openness, kindness, clarity, and love that have the power to liberate and release you from the knot of panic.

Saki Santorelli, EdD, MA, associate professor of medicine at Massachusetts Medical School and author of Heal Thy Self

Publishers 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 2013 by Bob Stahl and Wendy Millsine

New Harbinger Publications, Inc.

5674 Shattuck Avenue

Oakland, CA 94609

www.newharbinger.com

Allow by Danna Faulds. Used by permission of the author.

Unconditional from POEMS FOR THE PATH by Jennifer Paine Welwood, copyright 1988 by Jennifer Paine Welwood, and used by permission.

Copyright 1998 by Wendell Berry from The Selected Poems of Wendell Berry. Reprinted by permission of Counterpoint.

Cover design by Amy Shoup; Acquired by Tesilya Hanauer; Edited by Will DeRooy

All Rights Reserved

Library of Congress Cataloging in Publication Data

Stahl, Bob.

Calming the rush of panic : a mindfulness-based stress reduction guide to freeing yourself from panic attacks and living a vital life / Bob Stahl, Phd, Wendy Millstine.

pages cm

Summary: Written by Bob Stahl, coauthor of the bestselling book, Mindfulness-Based Stress Reduction Workbook, Calming the Rush of Panic offers readers powerful mindfulness-based stress reduction (MBSR) practices in a quick, accessable format to help them cope with panic disorder. The book contains guided mindfulness meditations and exercises to help reduce fears, restore feelings of security and safety, stay calm, and get back to living life-- Provided by publisher.

Includes bibliographical references.

ISBN 978-1-60882-526-4 (pbk.) -- ISBN 978-1-60882-527-1 (PDF e-book) -- ISBN 978-1-60882-528-8 (ePub) 1. Panic attacks--Popular works. 2. Stress management--Popular works. 3. Self-help techniques. I. Millstine, Wendy, 1966- II. Title.

RC535.S72 2013

616.85223--dc23

2012034636

I dedicate this book to all who embrace their panic, fear, or anxiety and open to healing and peace. May we all find the gateways into our hearts and grow in wisdom and compassion.

Bob Stahl

This book is dedicated to all those who struggle with panic attacks. May it help you find deep compassion for and loving acceptance of yourself, and may you find healing and happiness along the way. It is also dedicated to N., who taught me how to fly with my heart wide open, trust myself, and experience life and love to the fullest.

Wendy Millstine