Distractions are all over the place. We’re so often summoned by smartphone notifications, emails and other obligations that sitting still can seem to be a fantasy. But research shows that meditating repeatedly, for even a couple of minutes a day, can reduce anxiety and help us recognize and interrupt negative thought patterns.
For those who’re thinking about learning to meditate, you may search for a book. But, with so many options, it’s easy to succeed in for titles that aren’t meant for beginners, said Sara Lazar, director of the Lazar Lab for Meditation Research at Massachusetts General Hospital. And that’s how people “are likely to get into trouble,” she said.
So we asked half a dozen meditation experts — teachers, spiritual leaders and scientists — about their favorite beginner-friendly books. That is, certainly not, an exhaustive list, but these titles might assist you cultivate a practice.
1. “Mindfulness in Plain English” by Bhante Henepola Gunaratana
This straightforward and accessible guide, written by the Sri Lankan Buddhist monk playfully nicknamed Bhante G, is a favourite amongst meditation teachers and scientists alike. Written in 1994, the book presents a transparent picture of mindfulness and meditation and provides insights on the way to begin a practice.
Dr. Jud Brewer, the director of research and innovation at Brown University’s Mindfulness Center, turned to it repeatedly when he was beginning to meditate, and he often recommends it to beginners, he said. One other plus: “Mindfulness in Plain English” is offered as a free PDF onlinemaking it much more accessible.
2. “Real Happiness: A 28-Day Program to Realize the Power of Meditation” by Sharon Salzberg
Ms. Salzberg, a co-founder of the Insight Meditation Society in Barre, Mass., has been instrumental in popularizing mindfulness in the USA. (She also provided recommendations for this list.) “Real Happiness,” her 2009 title, has been popular for years, largely since it’s filled with real-world examples that help illustrate the principles behind mindfulness.
“Salzberg’s teaching style and communication style are very sensible, very thoughtful,” said Dr. Lazar.
3. “Mindfulness for Beginners: Reclaiming the Present Moment and Your Life” by Jon Kabat-Zinn
Several experts advisable works by Dr. Kabat-Zinn, a professor emeritus on the University of Massachusetts Chan Medical School who developed mindfulness-based stress reduction. In “Mindfulness for Beginners,” Dr. Kabat-Zinn urges readers to challenge what he calls their “current default setting,” the automated thoughts and reactions that govern our actions.
4. “The Miracle of Mindfulness: An Introduction to the Practice of Meditation” by Thich Nhat Hanh
Thich Nhat Hanh was a Vietnamese Thien Buddhist monk, activist and teacher and the creator of greater than 100 books. “The Miracle of Mindfulness,” published in 1975, was written to supply advice to those suffering because of this of the Vietnam War.
Ms. Salzberg recalled reading it early in her meditation years. “Here was anyone actually expressing the wonder and the magic of living with more awareness and more clarity,” she said. “I never really heard it talked about in those terms.”
5. “Altered Traits: Science Reveals How Meditation Changes Your Mind, Brain and Body” by Daniel Goleman and Richard Davidson
This 2017 title was written by Daniel Goleman, a psychologist and science journalist, and Richard Davidson, a professor on the University of Wisconsin-Madison and founding father of the Center for Healthy Minds. While it doesn’t necessarily offer direct instruction, it’s a fantastic option to learn the entire health advantages that an everyday practice offers, said Maya Shankar, a cognitive scientist and host of the podcast “A Slight Change of Plans.”
This book can also be useful for “dispelling some common myths” concerning the science behind meditation, Dr. Shankar said.
6. “Find out how to Meditate: A Practical Guide to Making Friends With Your Mind” by Pema Chodron
Pema Chodron began studying Tibetan Buddhism in her mid-thirties and have become a novice Buddhist nun in 1974. Ms. Salzberg advisable Pema Chodron’s 1996 book “When Things Fall Apart,” which she said “destigmatizes states like anger, fear, sadness, and describes the way to use meditation to work with them.” But “Find out how to Meditate” sets beginners up with mindfulness basics without overlooking the obstacles that will emerge through the process.
7. “10% Happier: How I Tamed the Voice in My Head, Reduced Stress Without Losing My Edge, and Found Self-Help That Actually Works — a True Story” by Dan Harris
While not a how-to-meditate title, this 2014 memoir speaks on to skeptics. Mr. Harris’s “aha” moment happened after he had an on-air panic attack on “Good Morning America.” He re-evaluated his life and turned to meditation.
Mr. Harris “tells a really relatable story” of a high-achieving person working toward self-awareness, said Mr. Davidson, one in all the authors of “Altered Traits.” It’s an accessible read for anyone starting their meditation path, he said.
8. “Zen Mind, Beginner’s Mind: Informal Talks on Zen Meditation and Practice” by Shunryu Suzuki
Shunryu Suzuki, often called Suzuki Roshi, was a Zen Buddhist monk who helped popularize Zen in the USA. This book explains the fundamentals — comparable to posture and respiration — of zazen meditation, practiced in Zen Buddhism, but it surely mustn’t be considered a step-by-step tutorial. As a substitute, this short classic, published in 1970, is filled with insightful thoughts concerning the philosophy behind Zen, making an argument that keeping an open mind is critical, Ms. Salzberg said.
Hope Reese is a journalist who writes for Vox, Shondaland, The Atlantic and other publications.
