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Books by Dr. Amit Sood

Immerse: A 52-Week Course in Resilient Living

It isn’t about living in the present moment; it is about being present for your moments. It isn’t about emptying the mind; it is about filling the mind with hope and positivity. It isn’t about focusing on breath and emptiness; it is about striving to be consistently patient and kind. “Immerse” offers you an authentic, simple, practical, and engaging program to be more present for your moments, fill your mind with hope and positivity, and become consistently patient and kind. The subtle strength of authentic presence, hope, positivity, patience and kindness will make you strong – phenomenally strong. Despite truly wishing to live our days guided by our core values, most of us struggle because of one important reason – our mind’s distractibility and forgetfulness. Our mind needs daily reminders, repetitions and a constant flow of novel ideas to translate our kind intentions into daily habits.

“Immerse” offers you stories weaved in scientifically-anchored insights and the discipline of a daily practice your mind needs to develop an attention that is strong, focused, and kind, and thinking that is big picture, rational, and values-driven. Whether you’re interested in improving your relationships, enhancing your health and wellness, career success, becoming a better parent, or all of the above, you’ll need deeper presence, intentionality, contentment and kindness to succeed. “Immerse” strives to provide you all of these. The book has 104 writings (two for each week) that integrate science, stories and observations from daily life, to create an inspirational, interesting and informative delicacy that your mind will savor for years to come. Combining the (optional) online program that links these insights with practices can offer you a complete meal for your mind. Immerse yourself in timeless values so you become one with them. Take others with you on this ride, so together, you savor a rewarding and meaning-filled life.

The Mayo Clinic Handbook for Happiness

Happiness is a habit. For some of us, that habit is a natural inclination; for others, it is a learned behavior. The Mayo Clinic Handbook for Happiness combines wisdom from neuroscience, psychology, philosophy, and spirituality to help you choose contentment. Dr. Amit Sood’s actionable ten–week program has helped tens of thousands of people reduce anxiety and find greater fulfillment in life. Each of the book’s four sections is filled with practical insights and easy–to–implement exercises. You’ll understand why your brain struggles with finding happiness and what real–world practices can help you to better manage stress and choose peace and contentment instead.

From the Back Cover

A Companion to The Mayo Clinic Guide to Stress-Free Living

Discover 4 Simple Steps to Live a Resilient, Joy-Filled Life

The First Step: Train Your Attention
The Second Step: Cultivate Emotional Resilience
The Third Step: Start a Mind-Body Practice
The Fourth Step: Pick Healthy Habits

But how do we actually implement these steps in our daily lives?

After decades of studying and working with tens of thousands of patients, Dr. Amit Sood has found a potent and practical approach to well-being that is well suited to 21st-century living. Based on Dr. Sood’s popular, clinically proven program, The Mayo Clinic Handbook for Happiness offers a straightforward plan anyone can implement across 10 weeks. Combining groundbreaking insights from neuroscience and psychology, and wisdom from philosophy and spirituality, Dr. Sood reveals how to reduce everyday anxiety and find greater fulfillment in life.

As Dr. Sood describes, happiness is a habit. For some of us, that habit comes naturally; for others, it must be learned. By following simple self-assessments and exercises such as “Wake up with Gratitude,” “Find Uniqueness within the Ordinary,” “Use One Sensory System at a Time,” and many others, you will learn real-world practices that can help you choose peace, contentment, and happiness.

“Dr. Sood has put together a simple, secular and structured program that is anchored in science, is free of rituals and dogmas, and is accessible to everyone. This book can change your life.”

– Dr. Andrew Weil
Author: Spontaneous Happiness

“This practical, can-do guide, written by a positive-energy medical doctor at the Mayo Clinic, offers clear steps to take to decrease the bad kind of stress. … Reading Sood’s lucid, commonsensical recommendations is a start to eliminating negative stress.”

– Booklist

“Dr. Sood has come up with a rather amazing affirmation of a contented life.”

– Spirituality and Practice

“An important innovative approach to well-being, one we all should know about.”

– Dr. Daniel Goleman
Author: Emotional Intelligence

The Mayo Clinic Guide to Stress-Free Living

How to find joy, peace and contentment in your life

The world needs a fresh approach to stress management — one that harnesses cutting-edge advances in neurosciences and addresses 21st-century challenges to focus, peace and happiness. In this highly readable, persuasive new book, Dr. Amit Sood, a Mayo Clinic specialist in stress relief and resiliency training, shares the stress-management program he developed after two decades of work. This practical and popular approach has been found effective in numerous scientific studies, and approximately 15,000 individuals learn the program every year at Mayo Clinic.

Drawing on revolutionary scientific advances, Dr. Sood exposes the inner workings of the brain and mind that generate stress. Writing with wit and wisdom, he shares both personal anecdotes and fascinating research, as he examines the neural mechanisms that predispose to mind wandering, restlessness, and worry. Based on this understanding, the book offers novel and remarkably effective practices that will help you enhance engagement, cultivate nurturing relationships, change how you handle stress, and ultimately provide a blueprint to transform your life.

You may also want to consider our companion online course. View details here

“Precisely what the world needs. Dr. Sood has put together a simple, secular and structured program that is anchored in science, is free of rituals and dogmas, and is accessible to everyone. This book can change your life.”

– Dr. Andrew Weil
Author: Spontaneous Happiness

“Dr. Amit Sood is a visionary physician, who realizes patients are active ingredients in their own healing. The Mayo Clinic Guide to Stress-free Living describes an important innovative approach to well-being, one we all should know about.”

– Dr. Daniel Goleman
Author: Emotional Intelligence

From the Back Cover

HAVE YOU EVER driven several miles without noticing anything on the road, or read a page in a book without registering any of it? Do the day’s worries and disappointments crowd your mind as you’re trying to fall asleep at night? Do you feel stressed much of the time and aren’t sure how to find peace? In this book, Amit Sood, M.D., M.Sc., a Mayo Clinic specialist in stress and resiliency, reveals how the mind’s instinctive restlessness and shortsightedness generate stress and anxiety and presents strategies for living a more peaceful life. The book is based on the highly popular stress management program offered at Mayo Clinic that Dr. Sood developed after two decades of work with tens of thousands of people.

  • Develop deep and sustained attention
  • Practice gratitude, compassion and acceptance
  • Live a meaningful life
  • Cultivate nurturing relationships
  • Achieve your highest potential

All of these concepts are weaved into a practical and fun journey that has been tested in numerous scientific studies, with consistently positive results. Take the first step to discover greater peace and joy for you and your loved ones.

Mayo Clinic is a nonprofit worldwide leader in medical care, research and education for people from all walks of life. For more information, visit

Amit Sood, M.D. is Professor of Medicine, Director of Research and Practice in the Mayo Clinic Complementary and Integrative Medicine Program, and Chair of the Mayo Mind-Body Initiative.

Mayo Clinic and Dr. Sood are based in Rochester, MN.

Dr. Amit handing Dalai Lama a copy of The Mayo Clinic's Guide to Stress Free LivingDr. Amit shaking hands with Dalai LamaDr. Amit Sood explaining his book to The Dalai Lama

Excerpts from
The Mayo Clinic Guide to Stress-Free Living

  • When things go wrong, as they invariably will, focus on what went right within what went wrong. Consider being grateful that much of what could have gone wrong didn’t.

  • During conversations, remind yourself to bring a deeper attention to the person you’re speaking with. Imagine the long journey he or she has traveled before this conversation.

  • You can either obsess about improving others or savor their presence. Your efforts to improve others won’t work, but an intention to appreciate them will eventually help them improve.

  • Most people do the best they can within their limitations…Others aren’t perfect, just as you’re not… Focus your energy on helping people overcome their obstacles, rather than judging their faults.

  • Mentoring children is a tremendous responsibility and privilege. Every child is a potential Einstein, Gandhi or Curie. Children tend to become what they are reminded of and motivated to become.....

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