There are not that many books on that are only about meditation which is surprising given the writer friendly world we live in today. However, over the years I have gathered a small collection of 16 books that I have found most useful. These are available at most bookstores in brick and mortar stores or online. Enjoy!
Mini Meditation Guides
Meditation made easy - Gerry Maguire Thompson
Everyday Meditation - DK 101 Essential Tips Series
Leave your mind behind - Mathew McKay & Catharine Sutker
General Meditation Books
Meditation for Dummies 2nd ed - Stephan Bodian
Meditation - The first and last freedom - OSHO
Wherever you go there you are - Jon Kabat-Zinn
Coming to Our Senses - Jon Kabat-Zinn
The Tao of Natural Breathing - Dennis Lewis
The Yoga of Breath - Richard Rosen
Why meditate? - Clint Willis
Meditations to heal your life - Louise Hay
The Meditators Handbook - David Fontana
Three Deep Breaths - Thomas Crum
Meditation Courses
Meditation - The Complete Guide - Patricia Monaghan & Eleanor Viereck
The Power of Stillness - Tobin Blake
Full Catastrophe Living - Jon Kabat-Zinn
I thought I would give some thoughts and summaries on the meditation books that offer a course outline. These are my personal favourites as they provide the opportunity to experiment with a range of meditation techniques. This makes them attractive to those just learning about meditation and those who have a meditation practice but are looking to vary their techniques.
What is truly remarkable is that all over the world meditation is practiced in some form. Since meditative traditions have their own history that goes back before many cultures had contact with each other, it is almost as though meditation is a fundamental human need.
Meditation Course Summaries:
Meditation - The Complete Guide
By Patricia Monaghan & Eleanor Viereck
This was the first book I read on meditation. I actually emailed the authors and complimented them on their work. I still highly recommend this remarkably unique book. This book is a journey through 35 different meditative traditions from all over the world. If you are interested in meditation you will love this book.
The Power of Stillness
By Tobin Blake
This book offers a 30 day meditation course. It also has the reader experiment with several styles & techniques as well as dealing with some of the common challenges in meditation. If you are looking to experiment with meditation experiences this is a must read.
Full Catastrophe Living
By Jon Kabat-Zinn
This book was written in 1990 and in retrospect could be considered one of the first books of the wellness movement as we know it today. It offers an 8 week course in mindfulness using Buddhist techniques without the religious context. A very practical how to guide on meditation. This meditation course has been used very successfully at the Stress Reduction Program at the Massachusetts Medical Center. This program has taught many about meditation as well researching & documenting the health benefits of regular meditation practice.
Tuesday, August 11, 2009
Mindfulness of Breathing - Day 1
I began today with the 8 week course. I prepared to meditate by doing my yoga sun salutations and getting my timer on my digital watch set to chime after 15 minutes. I also closed the door to my room and opened a window for fresh air. Privacy is preferred when meditating.
The first technique to be used this whole week is the Mindfulness of Breathing. This focuses on paying attention to sensations and feelings of breathing noticing three main aspects the body uses while breathing:
As Jon Kabat-Zinn notes in his book:
"Breathing is the universal foundation for meditation practice"
The Monkey Mind - I did this today as suggested for 15 minutes and it was a great experience. The 15 minutes went by surprisingly fast and I opened my eyes feeling centered. I noticed while doing this what has been called "the monkey mind"; that is to say the minds inclination to wander and consider many thoughts. I observed thoughts of work issues, this blog, future plans and family relationships.
Alchemy of Breathing - I was aware of my body's ability to transform from the air around me the oxygen it needed as I inhaled and then expel the CO2 as unneeded when I exhaled. Breathing is our body's natural ability to harness the powers of transformation. I realized that we need to breathe to exist, and because breathing is an act of transformation, we are all therefore alchemists by our very nature.
Basic Grounding Technique - A great grounding technique is of course to return the focus back to breathing as it is such a recognizable point of reference. Using this method, I was able to release these thoughts and feel them dissipate and recede into my mind. As I did this I could also feel any stress that is attached with each thought move as well.
So a great first day.
The first technique to be used this whole week is the Mindfulness of Breathing. This focuses on paying attention to sensations and feelings of breathing noticing three main aspects the body uses while breathing:
- air flow - in and out through the nostrils
- breathing muscles - movement of muscles
- belly movement - in and out, expanding and contracting
As Jon Kabat-Zinn notes in his book:
"Breathing is the universal foundation for meditation practice"
The Monkey Mind - I did this today as suggested for 15 minutes and it was a great experience. The 15 minutes went by surprisingly fast and I opened my eyes feeling centered. I noticed while doing this what has been called "the monkey mind"; that is to say the minds inclination to wander and consider many thoughts. I observed thoughts of work issues, this blog, future plans and family relationships.
Alchemy of Breathing - I was aware of my body's ability to transform from the air around me the oxygen it needed as I inhaled and then expel the CO2 as unneeded when I exhaled. Breathing is our body's natural ability to harness the powers of transformation. I realized that we need to breathe to exist, and because breathing is an act of transformation, we are all therefore alchemists by our very nature.
Basic Grounding Technique - A great grounding technique is of course to return the focus back to breathing as it is such a recognizable point of reference. Using this method, I was able to release these thoughts and feel them dissipate and recede into my mind. As I did this I could also feel any stress that is attached with each thought move as well.
So a great first day.
Kabat-Zinn Meditation Course
This time I am following the 8 week course of Jon Kabat-Zinn from his book I am reading entitled "Full Catastrophe Living" originally written in 1990. I have only recently become aware of this book from my local book dealer although I had read other books of his. It is an excellent guide to meditation for all levels but especially for beginners. In short, the principles are those of mindfulness from the Buddhist traditions that go back several thousand years only without any religious context. These time tested techniques have in more recent times been used effectively with a great many people at Jon Kabat-Zinn's Stress Reduction Clinic in the U.S.
I have made, however, a few of my own customizations to his ideas & program.
1. Law of Attraction - I have been convinced through reading and experience that the law of attraction is a universal one; existing in both what might be called our outer world and our inner one. With this in mind, I do not focus on stress management as this would only seem to attract more stress. What I seek is wellness that, among other aspects of health, allows me to avoid, manage & transform stress.
2. Spiritual Connection - for me meditation requires openness to all things and when this happens my mind naturally becomes aware of a presence beyond myself - call this what you will. Ultimately though, I can not help but see meditation as a means by which to connect to that force or energy which is unseen but we are all aware of. So my experience is that meditation in inherently spiritual in nature.
3. Physical Relaxation - every time I meditate I first do the yoga sun salutations. I believe as others do that stretching and relaxing your body help in having the best meditation experience. So I always prepare to meditate by stretching, although it is arguably not essential to do so.
4. Visualization & Affirmation - I like sometimes like contemplating just before meditation using an affirmation from one of the many card decks that I have. I will list these in another post. Being a visual learner though I find that the meditative state of mind literally allows me to see ideas that I was not aware of. For me meditation has a strong creative element as well.
So for today and the next eight weeks I will follow the Kabat-Zinn program. I remain open to whatever experience this becomes and will share it with these blog postings.
I have made, however, a few of my own customizations to his ideas & program.
1. Law of Attraction - I have been convinced through reading and experience that the law of attraction is a universal one; existing in both what might be called our outer world and our inner one. With this in mind, I do not focus on stress management as this would only seem to attract more stress. What I seek is wellness that, among other aspects of health, allows me to avoid, manage & transform stress.
2. Spiritual Connection - for me meditation requires openness to all things and when this happens my mind naturally becomes aware of a presence beyond myself - call this what you will. Ultimately though, I can not help but see meditation as a means by which to connect to that force or energy which is unseen but we are all aware of. So my experience is that meditation in inherently spiritual in nature.
3. Physical Relaxation - every time I meditate I first do the yoga sun salutations. I believe as others do that stretching and relaxing your body help in having the best meditation experience. So I always prepare to meditate by stretching, although it is arguably not essential to do so.
4. Visualization & Affirmation - I like sometimes like contemplating just before meditation using an affirmation from one of the many card decks that I have. I will list these in another post. Being a visual learner though I find that the meditative state of mind literally allows me to see ideas that I was not aware of. For me meditation has a strong creative element as well.
So for today and the next eight weeks I will follow the Kabat-Zinn program. I remain open to whatever experience this becomes and will share it with these blog postings.
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