Meditation Resources

Resources, Clips & Apps for cultivating a meditation practice

  1. Written instructions for meditation: Tara Brach, Ph.D., http://tarabrach.com/new-to-meditation.html

  2. Why meditate? Interviews of Richard Davidson, Ph.D. (award-winning neuroscientist):

    1. NPR interview on the Diane Rehm show: http://thedianerehmshow.org/shows/2012-03-14/richard-davidson-sharon-begley-emotional-life-your-brain
    2. Also, check out interview by Krista Tippett on On Being. http://www.onbeing.org/program/investigating-healthy-minds-richard-davidson/251
    3. Video: Becoming Conscious: The Science of Mindfulness (1 hr 14 min.) Panel with Richard Davidson, Ph.D., Jon Kabat-Zinn, Ph.D., & Amishi Jah, Ph.D. http://www.youtube.com/watch?v=5TeWvf-nfpA&list=PLD9D77B02C9BFFC5C 

  3. Attend Nancy Hathaway’s 8-week training…or something similar that is a solid start. For more on Nancy's offerings, go to http://www.nancyhathaway.com or http://nancyhathaway.com/groups#workshops 

  4. Attend a weekly meditation group, which will reinforce sticking with it during the rest of the week. Free meditation group: Wednesdays, 7-8 PM, at http://www.schoolstreetyoga.com/Meditation.html.

  5. Use a Log Form.

    1. Track each day that you meditate for even 3-5 minutes.
    2. Gradual cultivation vs. perfectionistic approach. Approach with self-compassion as you cultivate a habit gradually: “Gee, let’s see how many days out of 7 I can do the meditation.”
    3. Zero distress is not the goal. That is not reality. But know that over time, on average, you will gradually become happier and less reactive to various triggers. And distress will come and go more quickly when you let yourself feel it (not thinking and not necessarily acting on it).

  6. Books:  

    1. Beginning Mindfulness:  Learning the Way of Awareness, by Andrew Weiss. Straightforward explanations.beginning mindfulness
    2. Real Happiness, by Salzberg, Sharon (2011). Workman Publishing. 
    3. Mindfulness:  An eight-week plan for finding peace in a frantic world.  Mark Williams & Danny Penman.
    4. 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 (2014).  

  7. Guided meditations (free)

    1. Mark Williams, Ph.D., guided meditations.   http://rodalebooks.s3.amazonaws.com/mindfulness/index.html 
    2. Sharon Salzberg’s compassion meditations:   http://www.workman.com/static/realhappinessebook/  
    3. Chris Germer, Ph.D.  http://mindfulselfcompassion.org/meditations_downloads.php 
    4. Greg Serpa, Ph.D. & Christiane Wolf, M.D.:  http://www.sharingmindfulness.com/audio/

  8. Apps, timers, etc.

  9. Insight Timer will track your practice and provide a sense of community. It will show you how many people are meditating world-wide with that app at any given moment. Using first names only, it will also show you who has been meditating recently in your area.

  10. Mindfulness Meditation by Mental Workout, Inc. Started by former Buddhist priest: Stephan Bodian, M.A. Former director of training program at Los Angeles Zen Center. Author of Meditation for Dummies.

  11. Andy Puddicombe has a nice 10-day program offered through an app: http://www.getsomeheadspace.com/shop/headspace-mediation-app.aspx


While meditation and mindfulness are not panaceas, they can be a powerful adjunct to treatment.
Compiled by Jeff Matranga, Ph.D., ABPP