Experiencing emotions is a part of the richness of life. But sometimes emotions can get in the way of our health and happiness. Suppressing strong feelings like fear, anger, and resentment isn’t the answer—in fact, doing so can lead to a host of physical problems, from a weakened immune system to heart disease. On the other hand, overreacting in the heat of the moment can be detrimental to relationships. So, how can you ride even the strongest waves of emotion without causing harm to yourself or others?   This workbook offers a breakthrough, eight-week program using emotion theory and mindfulness-based techniques to help you manage the overwhelming thoughts and feelings that cause you pain. You’ll learn to approach your emotions without judgment, understand their source, and foster forgiveness and kindness toward both yourself and others. Instead of trying to bury feelings or lashing out and hurting relationships, you'll learn how to cultivate emotional balance using this powerful program. “In an increasingly topsy-turvy world, finding emotional balance is more important than ever—and Margaret Cullen and Gonzalo Brito Pons show you how, walking with you step-by-step, drawing on brain science, ancient wisdom, and the power of mindfulness. Comforting and powerful, down-to-earth and profound, this book is a clear path from stress, frustration, and irritation to calm strength, happiness, and inner peace.” — Rick Hanson, PhD , author of  Buddha’s Brain “Bravo to The Mindfulness-Based Emotional Balance Workbook ! This is a very wise and compassionate book that shows how you can transform difficult emotions by acknowledging and embracing them as a path to greater freedom and peace.” — Bob Stahl, PhD , coauthor of A Mindfulness-Based Stress Reduction Workbook , Living with Your Heart Wide Open , Calming the Rush of Panic , A Mindfulness-Based Stress Reduction Workbook for Anxiety , and MBSR Every Day “ The Mindfulness-Based Emotional Balance Workbook combines the wisdom of reflection, the beauty of compassion, and the rigor of science. It guides its readers into the capacity of mindfulness to reduce emotional reactivity and cultivate kindness, compassion, and forgiveness. The wealth of ideas and practices in this illuminating work will be of benefit and has the potential to transform our individual and collective lives.” — Shauna Shapiro, PhD , professor at Santa Clara University and author of The Art and Science of Mindfulness and Mindful Discipline “It is the nature of the human condition to suffer. For many their suffering is worsened by negative emotional states. Using not only their extensive experience as mindfulness teachers but also the knowledge gained by working with leading emotion researchers, the authors give a step-by-step road map to improve one’s resilience and create emotional balance that is accessible to all. For anyone living in today’s rushed and stressful world, this book is a must-read.” — James R. Doty, MD , professor of neurosurgery and founder and director of the Center for Compassion and Altruism Research and Education at Stanford University School of Medicine “This wise and practical book is filled with wonderful practices that can regulate your emotions and change your life.” — Jack Kornfield, PhD , author of The Wise Heart “Like other animals, humans evolved with a range of complex emotions that can be sources of joy but also pain and suffering. Unlike other animals though, humans have a capacity for being aware of, observing, and mindfully choosing how to work with these passions of the mind. In this beautifully accessible and carefully crafted book two leading mindfulness teachers have come together to guide us through the sometimes stormy terrain of our emotions. This step-by-step eight-week course is rich in insights and skillfully organized practices for working with and cultivating our minds. Based on the most up-to-date research, this book is a gift for all those seeking emotional balance in the hustle-bustle of modern-day life.” — Paul Gilbert, PhD, FBPsS, OBE , Derbyshire Healthcare NHS Foundation Trust Mental Health Research Unit, Kingsway Hospital “Seamlessly integrating the twin curricula of mindfulness meditation and emotion science, this pragmatic and wise workbook provides readers with clear-sighted guidance for self-care when distressing effects loom.” — Zindel V. Segal, PhD , distinguished professor of psychology in mood disorders, University of Toronto Scarborough “This is an extraordinary book that brings together science, Dharma, and psychology in an accessible, actionable, practical, and inspiring way. Not only is this book a must-read but also a ‘must-use’ in a time on our planet where there is so much stress and suffering. Margaret and Gonzalo have done a great service in crafting approaches to emotional balance based on the work of Drs. Paul Ekman and Alan Wallace, as well as their years of practice and study.” — Roshi Joan