The Best Meditation Books and How to Use Them

Table of ContentsView AllTable of ContentsHow We SelectedWhat to Look ForFrequently Asked QuestionsWhy Trust Verywell Mind

Table of ContentsView All

View All

Table of Contents

How We Selected

What to Look For

Frequently Asked Questions

Why Trust Verywell Mind

Now that the link betweenpracticing meditationandimproved mental healthhas beenfirmly established, even if you hadn’t considered trying it before, you may be at least curious about how it works, and the potential health benefits.

“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.

Here are the best meditation books on the market.

ProsSpiral-boundTen different approaches to meditation10-day timeframeConsSmall printSome people may find writing dry

ProsSpiral-boundTen different approaches to meditation10-day timeframe

Spiral-bound

Ten different approaches to meditation

10-day timeframe

ConsSmall printSome people may find writing dry

Small print

Some people may find writing dry

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.

ProsFocuses on recovery from various types of distressDaily reflections and affirmationsConsNo written-through daily guided meditationsCan veer into mystical/spiritual territory

ProsFocuses on recovery from various types of distressDaily reflections and affirmations

Focuses on recovery from various types of distress

Daily reflections and affirmations

ConsNo written-through daily guided meditationsCan veer into mystical/spiritual territory

No written-through daily guided meditations

Can veer into mystical/spiritual territory

The book can be especially helpful for people prone to negativity, prompting readers to look inward, challengenegative thought patterns, and approach themselves with compassion.

ProsProvides background on mindfulness and meditationIncludes breathing exercisesOffers 5- to 15-minute mindfulness exercisesConsFocused specifically on one type of meditationBook takes a Buddhist approach, which isn’t for everyone

ProsProvides background on mindfulness and meditationIncludes breathing exercisesOffers 5- to 15-minute mindfulness exercises

Provides background on mindfulness and meditation

Includes breathing exercises

Offers 5- to 15-minute mindfulness exercises

ConsFocused specifically on one type of meditationBook takes a Buddhist approach, which isn’t for everyone

Focused specifically on one type of meditation

Book takes a Buddhist approach, which isn’t for everyone

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.

Pros365 meditation promptsQuick entries for those short on timeConsNo written-through daily guided meditations

Pros365 meditation promptsQuick entries for those short on time

365 meditation prompts

Quick entries for those short on time

ConsNo written-through daily guided meditations

At times, it can be really hard to love yourself, and author Laurasia Mattingly knows that. That’s whythis bookfocuses on the positive and encourages readers to work towards greaterself-acceptance. Having used meditative practices to deal with grief and wean off of her anxiety medication, Mattingly wants to teach you how to listen to your heart more while letting go of the anxieties of the mind.

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.

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ProsCompact sizeWalks readers through the basics of Zen principlesConsInstructions may be unclear to newbies

ProsCompact sizeWalks readers through the basics of Zen principles

Compact size

Walks readers through the basics of Zen principles

ConsInstructions may be unclear to newbies

Instructions may be unclear to newbies

Whether or not you’re familiar with Zen Buddhism, you’ve probably at least heard the word “zen” thrown around as a synonym for something or someone being calm and balanced. But there’s far more to the practice than that, and Bonnie Myotai Treace (a Zen priest and teacher of the practice) introduces readers to the tradition inthis book.

Using ten featured Zen principles, the book provides brief exercises designed to help people get into a peaceful,positive headspace.

Pros30 calming bedtime exercisesMakes meditation seem fun, rather than a choreBright, engaging illustrationsConsOnly available in paperbackNot for those looking for kids' bedtime stories

Pros30 calming bedtime exercisesMakes meditation seem fun, rather than a choreBright, engaging illustrations

30 calming bedtime exercises

Makes meditation seem fun, rather than a chore

Bright, engaging illustrations

ConsOnly available in paperbackNot for those looking for kids' bedtime stories

Only available in paperback

Not for those looking for kids' bedtime stories

While anyone can benefit from the exercises, they are especially helpful for little ones who tend to get scared oranxious at night.

ProsIdeal for meditation skepticsUses science and research to back meditationConsNot for those looking for strictly spiritual or religious approach

ProsIdeal for meditation skepticsUses science and research to back meditation

Ideal for meditation skeptics

Uses science and research to back meditation

ConsNot for those looking for strictly spiritual or religious approach

Not for those looking for strictly spiritual or religious approach

Not everyone considers themselves a “spiritual” person, so given meditation’s roots as a spiritual practice, it can be a tough sell at times. But today, not only is a lot of meditation offered and practiced in secular settings but there’s also plenty of research explaining the mental health benefits people have been experiencing for centuries.

That’s the approach author Steven Laureys, a board-certified neurologist, takes inthis 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.

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Final Verdict

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.”

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.”

Frequently Asked QuestionsThe meditation experts we interviewed had a range of responses to this question—from a minute or two to ten to 15 minutes. “Anyone can meditate anywhere, anytime: the duration is up to the individual,” Stacy Newfeld, a meditation and yoga teacher, says. But for beginners, she suggests sitting quietly for at least one or two minutes, and then once that feels comfortable, adding time if you’d like.“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.According to Thielen, the best way to sit for meditation is in a chair, or on the floor against the wall. “You’ll want to be fully supported so that the body will not interfere with the mind,” she says.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.”According to Patel, there are many mental health benefits of meditation. “When practiced regularly, meditation can help the stillness of the mind to address confusion, anxiety, and stress,” he says. “Meditation can help us connect with our most natural self. When we do this consistently, we can remove heavy emotions, such as anger or frustration. Instead, we react with the natural emotions of the heart: love, patience, empathy.”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.”Not only does Thielen recommend meditating once a day, but she also says that on some days, you may feel the need to do it more than once. “Meditation doesn’t require any equipment or a special place,” she explains. “If you’re having a stressful day at work, get outside if weather permits, walk around while breathing deeply. Or you can sneak away into the bathroom stall at work. You can do it anywhere at any time, completely free of charge.” Similarly, Dalzell suggests engaging in some meditative process daily, but clarifies that “this could mean sitting in meditation, chanting, [or] listening to quiet music.”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.”

The meditation experts we interviewed had a range of responses to this question—from a minute or two to ten to 15 minutes. “Anyone can meditate anywhere, anytime: the duration is up to the individual,” Stacy Newfeld, a meditation and yoga teacher, says. But for beginners, she suggests sitting quietly for at least one or two minutes, and then once that feels comfortable, adding time if you’d like.“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.

“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.

According to Thielen, the best way to sit for meditation is in a chair, or on the floor against the wall. “You’ll want to be fully supported so that the body will not interfere with the mind,” she says.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.”

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.”

According to Patel, there are many mental health benefits of meditation. “When practiced regularly, meditation can help the stillness of the mind to address confusion, anxiety, and stress,” he says. “Meditation can help us connect with our most natural self. When we do this consistently, we can remove heavy emotions, such as anger or frustration. Instead, we react with the natural emotions of the heart: love, patience, empathy.”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.”

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.”

Not only does Thielen recommend meditating once a day, but she also says that on some days, you may feel the need to do it more than once. “Meditation doesn’t require any equipment or a special place,” she explains. “If you’re having a stressful day at work, get outside if weather permits, walk around while breathing deeply. Or you can sneak away into the bathroom stall at work. You can do it anywhere at any time, completely free of charge.” Similarly, Dalzell suggests engaging in some meditative process daily, but clarifies that “this could mean sitting in meditation, chanting, [or] listening to quiet music.”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.”

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.”

As a seasoned health writer and editor with a special focus on mental health and well-being,Elizabeth Yukounderstands 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.

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Final Verdict#

What to Look for in a Meditation Book#

Length#

Content#

Style#

Final Verdict

What to Look for in a Meditation Book

Length

Content

Style