“Meditation can help with relaxation and focus,” Heidi J. Dalzell, PsyD, a licensed psychologist and practicing therapist with 25 years of experience, says. “It lowers stress and improves self-awareness and self-esteem. It can also support people in changing negative coping strategies, such as addictive behaviors.”
While that all sounds great, if you’re new to meditation, it may also sound vague or daunting (or both). That’s where meditation books come in. “I often recommend meditation books to my clients in both my therapy and coaching practice, since they offer a way to extend the things that we do together in our sessions,” Dalzell says.
Similarly, Kamlesh D. Patel, a meditation teacher and spiritual guide at Heartfulness, says that meditation books can help deepen a person’s understanding of the practice, and provide individual support as they start out. “Good meditation books are like maps to a journey,” he says.
With a wide variety of meditation books available, readers should look for ones written by experts in the field and ones that match their experience level—whether you’re an experienced meditator or a novice, you can find a book that’s tailored to your needs.
Here are the best meditation books on the market.
The writing is clear and concise and walks the reader through easy steps to getting started. It’s also a great choice for someone who is interested in learning multiple meditation techniques, as it features ten different approaches. If you’ve tried meditating before but haven’t been able to stick with it, this book will open your eyes to other methods of meditating that might be easier to stick to.
Price at time of publication: $24
The book can be especially helpful for people prone to negativity, prompting readers to look inward, challenge negative thought patterns, and approach themselves with compassion.
Price at time of publication: $17
In addition to providing background information explaining the practice, the book also comes with more than 50 mindfulness exercises that take between five and 15 minutes each to help readers develop the skills they need to get more out of this type of meditation.
Price at time of publication: $15
While the prompts may not be the most original in the world, they’re pleasant and brief, which makes it easier to incorporate meditation into your daily routine when you’re short on time.
Price at time of publication: $14
Using ten featured Zen principles, the book provides brief exercises designed to help people get into a peaceful, positive headspace.
Price at time of publication: $16
While anyone can benefit from the exercises, they are especially helpful for little ones who tend to get scared or anxious at night.
Price at time of publication: $14
That’s the approach author Steven Laureys, a board-certified neurologist, takes in this book—in which he makes a very interesting and compelling case, explaining what, exactly, meditation does to our brains. He follows that with some practical and highly accessible tips for getting started in meditation.
Price at time of publication: $18
We asked each expert what readers should look for when selecting the right meditation book for them, as well as how readers can benefit from learning about meditation through a guided book.
What to Look for in a Meditation Book
Length
Look for a book that provides the detail and information you need, but doesn’t become overwhelming. “It is not so much about the length of a book, as much as it is about its structure and type of meditation you want to learn about,” Patel says. “Still, anything over 200 to 250 pages would be an overkill for a beginner. Any book that theorizes the content instead of coming directly to simple practices is not walking the talk.” Michelle Thielen, C-IAYT, a meditation expert and yoga therapist, has similar advice. “If one is dabbling or dipping their toes into the waters of meditation, a shorter book that focuses on the introduction to the practice will suit their needs,” she says. “If one wants to immerse themselves in the practice as a discipline, dive into philosophy, traditions and the benefits of meditation, a lengthier book is recommended.”
Content
In some cases, meditation books are geared towards a specific audience, or focus on a particular challenge, like managing stress and anxiety. Before purchasing a meditation book, make sure the content addresses your needs and is relevant to your situation. “Many of us read books on meditation because we are trying to solve a problem, be it stress, or a conflict in our relationships, or something that is negatively affecting us,” Patel says. “A book that shares how someone has applied meditation techniques to their own life problems can resonate with a reader and help them understand how they can apply meditation to their lifestyle.” Because there are so many different types of meditation, Thielen suggests looking for a book with a broad and objective perspective. “Learn how any person can practice meditation and how various cultures, religions, and traditions practice this ancient discipline,” she says. “Ask yourself, why do I want to start meditating? Is it to ease anxiety and stress in a temporary season? Is it to implement a daily habit and a more permanent practice? Is it to connect to your spirituality? Or simply to see what the hype is about?”
Style
Meditation books can come in different sizes, shapes, weights, and formats—including hardcover, paperback, or spiral-bound. And while not every book is available in multiple styles, if you’re likely to use one type more than the others, it’s something to consider before making a purchase. “Meditation books are ready reckoners, and not just for one-time reads or references,” Patel says. “Hence the weight, packaging, and ease to carry it matter a lot. A bedside easy access also helps.” Paperback or workbook-type spiral-bound books are ideal for beginners, Thielen says, because “it’s helpful to be able to open the book while you practice, implementing those step-by-step guidelines.” And speaking of size, Dalzell recommends getting a book with print large enough for you to read without straining your eyes or losing your place. If the book that best fits your meditation needs doesn’t come in your preferred format, Patel suggests getting a separate journal “to take notes from the book and to observe progress in your meditation practice.”
Why Trust Verywell Mind
As a seasoned health writer and editor with a special focus on mental health and well-being, Elizabeth Yuko understands how powerful stress-relieving activities can be for many people—as well as the fact that they’re not one-size-fits-all. With decades of first-hand experience dealing with anxiety, depression, and post-traumatic stress disorder, she’s always on the lookout for new (and research-backed) products, techniques, and services that can help people cope with stress and other mental health challenges. “Some people are under the false belief that you need to commit an extensive amount of time daily for meditation,” Dalzell says. “That is actually not the case. Any meditation break is good.” She recommends sitting for between ten and 15 minutes daily, with some longer meditation sessions from time to time. “This allows people to develop a habit of meditating,” she says, adding that it’s also important to go into meditation without judgment or expectations. Whether you opt for the chair or the ground, “sit with a tall spine, with your head, shoulders, and hips over each other,” Newfeld says, adding that you should “feel regal, not rigid.” And if you’re not used to sitting on the ground, she recommends starting off using a cushion. Patel also says that it’s fine to sit on the ground or a chair, but either way, recommends interlocking the fingers of both hands, and overlapping and locking both legs around the ankle. “By doing this, we pull our energy inward,” he explains, adding that you should also try to sit in the same spot every day and make sure that you’re comfortable. If you’d prefer not to sit, Dalzell has another option. “Walking meditation is also a nice alternative, and involves experiencing the senses as you move through space,” she says. “You can notice the sounds, feeling of your feet and body, smells, etcetera.” When people meditate, Patel says, they gain the clarity needed to resolve their problems and create meaningful and effective solutions that genuinely resonate with them. “We gain perspective and we learn to pick the right problems to solve and the right solution to challenges with clarity and confidence,” he notes. “This leaves the mind less disturbed and agitated. Regulation of the mind leads to better mental health.” Along the same lines, Newfeld says it’s best to practice every day—ideally, at the same time of day—for even a small amount of time, rather than skipping it, or getting in the habit of practicing sporadically. “Think of meditation as you would any exercise program,” she says. “The more it’s done, the better and more cumulative the results will be.”
