The Transformative Power of Ten Minutes
What if 10 minutes a day mattered?
What if setting aside 10 minutes a day could help to significantly reduce your stress and increase your sense of well-being?
What if you could learn some simple tools so that when you go through the course of your ordinary day you could bring these tools with you to help transform your life, one small step at a time?
And what if these tools were laid out for you in an 8-week step-by-step guide so that each day you could simply follow along, similar to having a personal trainer at the gym — but in this case, the muscle you are strengthening is your own brain?
Scientific research has shown the power of the mind-body connection for our physical and mental health. One of the exciting implications of this is that well-being is a skill that can be cultivated, practiced, and strengthened over time.
In my book, The Transformative Power of Ten Minutes: An Eight Week Guide to Reducing Stress and Cultivating Well-being, I’ll show you how to do this!
Through daily exercises you can bring into the course of your day, downloadable worksheets, meditation audios and many concrete examples, you will have everything you need at your fingertips to implement the skills being taught.
I wrote this book because as human beings we all experience stress, difficulties, suffering and emotional challenges of all kinds in our lives, and none of us should have to go at this alone. My hope is that this book will help you to navigate life’s challenges with a little more ease and will help you to cultivate inner resources and resilience that will allow for greater well-being and joy in your life.
Are you up for a 10 minute a day challenge?
If so, join me on this journey.
What People Are Saying…
“The experience of stress has become a major part of most, if not all, of our lives. Not surprisingly, ongoing stress has a major impact on our emotional and physical well-being, on our relationships with others, on our performance in school or work, and on our sense of contentment. Dr. Beth Kurland has written a very informative, reader-friendly book outlining a practical approach for managing stress and cultivating positive emotions. The strategies she proposes are realistic and ones we can all embrace. Dr. Kurland’s appreciation of and empathy for the difficulties we all face in implementing lifestyle changes, as well as her encouragement for making these changes, are evident on every page of her impressive book. This book will serve as a wonderful resource to be read and re-read as we all strive to lead more
resilient lives.”
—Robert Brooks, Ph.D., Faculty (part-time), Harvard Medical School
Co-author, The Power of Resilience: Achieving Balance, Confidence, and Personal Strength in Your Life
“Dr. Kurland has mastered the art and science of using psychology for personal transformation. In a world where stress is a mainstay, Kurland eloquently lays out a path to making high impact behavioral changes to cultivate well-being. Her voice, worksheets, and every day examples provide us with just the right dose of inspiration that fits within even the busiest of schedules. This is a low investment, high return program that will be an asset to classrooms, therapy rooms, and everyone’s bookshelf.”
—Dr. Kristen Lee, Ed.D., LICSW, Behavioral Science Professor, Northeastern University
Author of Reset: Make the Most of Your Stress, Motivational Book of 2015 Winner
“‘I don’t have time to be mindful!’ We’ve heard about the impact that stress can have on our physical, psychological and social well-being. We’ve also heard that there are techniques we can use to help reduce that impact. Dr. Kurland provides an informative and interactive plan to learn these techniques and integrate them into each day. With useful information, paper and pencil activities and audio guidance, this book can be an extremely useful tool as we cultivate well-being and make the transformation from ‘stressed out’ to a place of personal wellness.”
—Carol Dolan, Ph.D., Clinical Associate Professor, Boston University School of Public Health
“Beth has put together such a well rounded resource on living mindfully, managing the day-to-day stresses of busy life and developing healthy habits. This is an easy-to-follow, clearly laid out path that will be of great benefit to any who are fortunate enough to take up its invitation. Bite-size, realistic tasks are offered to the reader that progressively build on each other and hold the potential to transform your life, from struggle to well-being and joy.”
—Kellie Edwards, Psychologist & Mindfulness Teacher www.Mindfulness4Mothers.com
“Despite all of the self-help books that are available today, almost none offer practically useful tools that can be used by the average reader, and even fewer are based on our knowledge of what actually works from scientific research. The Transformative Power of Ten Minutes is an exception to both. The advice and exercises provided in this book can be trusted because they come from work that has proven effective. And they can be used because Dr. Kurland has presented them in a way that pretty much anyone can understand and act on. Following the steps in this book is an excellent way to reduce your stress, improve your life, and help fight depression, anxiety, relationship problems, and the other difficulties we experience in today’s world.”
—Paul Block, Ph.D., Clinical Psychologist, VP for consulting, OPEN MINDS
“As a physician of 18 years in a community primary care setting, I am keenly aware of the effects of stress on health and well-being, and am constantly looking for tools to benefit my patients. This book offers just that: practical tools to harness the benefits of mindfulness in order to help manage one’s own overall health. This book is clear, accessible, and easy to implement through its daily exercises. I found my own shoulders relaxing as I read this book, and found myself benefitting from greater awareness of my stress and particularly like the many ways to reinforce positive neural connections through the exercises. It is a great read for anyone wanting to take charge of their own health and wellness.”
—Julie Crosson, M.D., Director of Communication Skills, Boston University School of Medicine, Internal Medicine Residency Department
“The Transformative Power of Ten Minutes is one of the clearest guides I have come across to understand and develop a mindfulness practice. The writing is clear and easy to understand, incorporating a host of effective metaphors. The format provides the reader not only with a clear understanding, but also with well thought out daily exercises to move you into practicing the lessons, deepening your understanding, and having some early wins to fuel your practice. I love how many exercises are supported with an audio clip and worksheets. It is clear Beth Kurland wants her readers to practice the exercises and gain the benefits of being more mindful in their lives. Whether you are new to mindfulness or have an established practice, this is a valuable resource for all. Well done!”
—Scott Orth, Business Consultant and Resilience & Productivity Coach
“Dr. Kurland’s words and encouragement offer all of us the opportunity to cultivate well-being. Using ten minutes a day, she shows how to completely transform our thinking and stress responses. With her gentle approach and easy to follow exercises, Beth paves the way for us all to incorporate these techniques into our daily lives. A powerful book that is a pleasure to read!”
—Shari Engelbourg, M.Ed., Educator, 500-hr. Registered Yoga Teacher
“Help is here: Dr. Kurland does a beautiful job providing helpful, practical wisdom to help reduce stress and gain perspective. Whether you work your way through all eight weeks or simply keep going back to one exercise you find most helpful, Dr. Kurland becomes your own private mindfulness coach. Think of this book as roadside assistance for the stress of life. You are going to want to have both a physical paper copy in order to write inside and complete the insightful exercises she provides as well as an electronic copy so you can always have this book with you.”
—Rabbi Joseph B. Meszler, Temple Sinai, Sharon, Massachusetts
“Dr. Kurland has written a carefully planned and easy to follow self-help manual for clinicians and individuals who are interested in the mind-body relationship and in strategies for effective stress management. Dr. Kurland does a fantastic job of explaining the rationale behind the various techniques and exercises in the book. Last, she shows readers how ten minutes can help to transform their lives and improve their mental health, their physical health and their overall well being. This is book is an outstanding self-help guide. It shows how useful and powerful mindfulness can be.”
– Jay P. Granat, Ph.D. Author, Psychotherapist, Founder of www.StayInTheZone.com
