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Real Happiness at Work: Meditations for Accomplishment, Achievement, and Peace
Bring the profound benefits of meditation into the workplace And discover how to improve all the positives of working life—such as accomplishment, creativity, teamwork—and mitigate the negatives, including stress, exhaustion, and the feeling of being overwhelmed and underappreciated. Created by Sharon Salzberg, one of the foremost meditation teachers in the world, here is expert, easy-to-use guidance for cultivating mindfulness, compassion, and awareness at work. Follow her suggestions and discover how to be committed without being consumed; competitive without being cruel; and how to manage time and emotions to counterbalance stress and frustration. Includes specific meditations designed for workplace issues, "steal meditations that take moments to do and are invisible to office mates, and dozens of exercises, plus helpful Q&As. Includes free downloadable guided meditations.
273 pages, Kindle Edition
First published December 31, 2013
248 people are currently reading
2037 people want to read
About the author
Sharon Salzberg
80 books1,372 followersOne of America’s leading spiritual teachers and authors, Sharon Salzberg is cofounder of the Insight Meditation Society (IMS) in Barre, Massachusetts. She has played a crucial role in bringing Asian meditation practices to the West. The ancient Buddhist practices of vipassana (mindfulness) and metta (lovingkindness) are the foundations of her work.
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Displaying 1 - 30 of 75 reviews
October 25, 2014
It's hard for me to give any kind of "self-help" book more than three stars. All the advice books I've read - not many, to be sure - are founded on clichéd truisms or the "wise" saws of conventional wisdom. I liked this one much better than most books that attempt to show you the path towards "happiness."
Salzberg is correct in writing that it's "not always easy to 'be yourself' at work." Often the workplace is in direct opposition to our ethical values and priorities. As a literature teacher, I find myself often at odds with the educational bureaucracy (occurring with more and more frequency even at higher levels of learning). I feel there's a strong tacit rule of conduct that pressures teachers to remain "in agreement" with many of the ludicrous reforms that are undermining our creativity and autonomy. Indeed, soon the canned pre-scripted lesson plan will be the norm in classrooms throughout California. I don't think I'm overstating this. My personal agony in the face of what I know to be wrong creates a quiet stress. There's no use in railing against an institution that has more power than I do. Salzberg writes: "Our instincts to be authentic can come into conflict with the desire to protect our career, pay-check, reputation, or job. Yet success at any personal or societal cost is the opposite of real happiness." I agree with this.
I don't want to be "driven by feelings or held hostage by hostile impulses." Mostly, the students I teach are astonishing in their intelligence and I usually keep my focus on their responses to Homer or Dostoyevsky so that I don't have to think about Common Core or the newest corporate learning tool. Still, I'd like to take a "thinking map" or a "bubble cluster" and shove it up somebody's ...............damn it! See what I mean? I have to calm down.
Maya Angelou is right, "making a 'living' is not the same thing as making a life." But there's something about teaching (especially novels, plays, poetry) that mix these two things up. Somehow, over time, my very heart beat became dependent on reading and appreciating art and literature. How do I separate making a living from living my life? This book is more help than most in answering this question. Yes, it involves meditation. Salzberg calls it "stealth" meditation. Clever. I call it Breathing Under Duress. It's easy to tell somebody to breath, but I need the "how" part. Salzberg's book gave me a few good pointers. I'll make the attempt.
Salzberg is correct in writing that it's "not always easy to 'be yourself' at work." Often the workplace is in direct opposition to our ethical values and priorities. As a literature teacher, I find myself often at odds with the educational bureaucracy (occurring with more and more frequency even at higher levels of learning). I feel there's a strong tacit rule of conduct that pressures teachers to remain "in agreement" with many of the ludicrous reforms that are undermining our creativity and autonomy. Indeed, soon the canned pre-scripted lesson plan will be the norm in classrooms throughout California. I don't think I'm overstating this. My personal agony in the face of what I know to be wrong creates a quiet stress. There's no use in railing against an institution that has more power than I do. Salzberg writes: "Our instincts to be authentic can come into conflict with the desire to protect our career, pay-check, reputation, or job. Yet success at any personal or societal cost is the opposite of real happiness." I agree with this.
I don't want to be "driven by feelings or held hostage by hostile impulses." Mostly, the students I teach are astonishing in their intelligence and I usually keep my focus on their responses to Homer or Dostoyevsky so that I don't have to think about Common Core or the newest corporate learning tool. Still, I'd like to take a "thinking map" or a "bubble cluster" and shove it up somebody's ...............damn it! See what I mean? I have to calm down.
Maya Angelou is right, "making a 'living' is not the same thing as making a life." But there's something about teaching (especially novels, plays, poetry) that mix these two things up. Somehow, over time, my very heart beat became dependent on reading and appreciating art and literature. How do I separate making a living from living my life? This book is more help than most in answering this question. Yes, it involves meditation. Salzberg calls it "stealth" meditation. Clever. I call it Breathing Under Duress. It's easy to tell somebody to breath, but I need the "how" part. Salzberg's book gave me a few good pointers. I'll make the attempt.
April 4, 2014
A must-read for those in high stress, low morale work environments like academia. We could all use some more compassion in the workplace.
February 8, 2016
This book gave me a lot to think about as far as happiness at work. It gives you perspective and ways to reflect on daily habits or actions that one may not normally think about. One of the biggest take away for me was to breathe, clear my mind and let it all go. Remember people are just like you and want to be happy too. I highly recommend this book for anyone who is looking for a little clarity and happiness at work.
October 27, 2014
Practical steps to finding satisfaction with your job, whatever job you do? Yes. Easy? Not really! But, if something is worth the effort, is it ever truly easy?
Even reading this book proved a challenge for me. Too quiet to drown out the bustle of public transportation, I had to steal moments to read "Real Happiness" to really concentrate on what Salzberg was telling me. I appreciated the short, to-the-point chapters, and the effort to make this book more about us and less about Buddhist practice/religion. The meditations at each chapter's end were super-compelling, though I did not do a one! I plan to photocopy one or two to attempt, and perhaps check out the book's accompanying digital offerings. The mini-meditations littered throughout were a.) adorable and b.) great food for thought.
Finally, I appreciate how "Real Happiness" sought to straddle social/economic class/culture divides -it lent credibility to both (and all) views of how we work in and throughout our lives.
Even reading this book proved a challenge for me. Too quiet to drown out the bustle of public transportation, I had to steal moments to read "Real Happiness" to really concentrate on what Salzberg was telling me. I appreciated the short, to-the-point chapters, and the effort to make this book more about us and less about Buddhist practice/religion. The meditations at each chapter's end were super-compelling, though I did not do a one! I plan to photocopy one or two to attempt, and perhaps check out the book's accompanying digital offerings. The mini-meditations littered throughout were a.) adorable and b.) great food for thought.
Finally, I appreciate how "Real Happiness" sought to straddle social/economic class/culture divides -it lent credibility to both (and all) views of how we work in and throughout our lives.
January 26, 2022
I’ve read Sharon Salzburg’s: “Real Happiness: The Power of Meditation” about 7 years ago. I had done many of the meditations and really enjoyed them. Back then, I was new to meditation (I was an irregular practitioner of yoga). I was also in my twenties and more resilient then. A super distracted young person with a mind that could not focus or ‘slow down’.
Fast forward to now, living during the COVID-19 pandemic, and 2021 was one of the biggest and up until now one of the worst of my career. I experienced a deep growth period, but during the “Great Resignation” so many people in my organization retired and quit — leaving myself in a position of burnout.
I read this book over the course of two days (immediately following my resignation) and really honed my hurt and overwhelmed feelings. The organization of this book is different from “Real Happiness” in that it was not a 28-day program, but more an organized selection of case studies of various professionals discussing their feelings about work, and includes meditations in the form of questions to think about in regards to acknowledging the reader’s personal goals and career. This book helped me unpack my resentment and hurt from my previous workplace. I’ve also been able to really write down my professional goals for the next five years or so. It’s definitely helped me prepare for my new position at the next work place (a promotion and reclassification of job type). I’ll be starting a new specialty and this book helped me focus my goals.
2022 Popsugar Reading List: A book that begins with the last letter of your previous read
2022 Reading Glasses List: A Self Help Book
Fast forward to now, living during the COVID-19 pandemic, and 2021 was one of the biggest and up until now one of the worst of my career. I experienced a deep growth period, but during the “Great Resignation” so many people in my organization retired and quit — leaving myself in a position of burnout.
I read this book over the course of two days (immediately following my resignation) and really honed my hurt and overwhelmed feelings. The organization of this book is different from “Real Happiness” in that it was not a 28-day program, but more an organized selection of case studies of various professionals discussing their feelings about work, and includes meditations in the form of questions to think about in regards to acknowledging the reader’s personal goals and career. This book helped me unpack my resentment and hurt from my previous workplace. I’ve also been able to really write down my professional goals for the next five years or so. It’s definitely helped me prepare for my new position at the next work place (a promotion and reclassification of job type). I’ll be starting a new specialty and this book helped me focus my goals.
2022 Popsugar Reading List: A book that begins with the last letter of your previous read
2022 Reading Glasses List: A Self Help Book
This entire review has been hidden because of spoilers.
May 15, 2018
3.5 Stars
I wasn't totally convinced by this book. As much as I believe in the philosophy of meditation and mindfulness, I don't completely see its practicality, especially in the corporate setting, which is notoriously bureaucratic.
Also, I think there's a certain tension in modern Instagram-y culture to hop aboard the trendy mindfulness train, with pretty pictures of smoothies, yoga pants, and prayer beads. I like an almond butter smoothie as much as the next yogi, but my point is that "branding" and choreographed imagery has sort-of hijacked our perception of actual practice. The reality of practice, when there's time, is rarely that organized.
That is not to say that Real Happiness at Work isn't helpful. The last three chapters are probably the most effective, insightful, and useful of the bunch. Not sure if I would recommend this book to someone in an extremely high stress, high octane job... perhaps something along the lines of Choose to be Happy instead. Or, even The Power of Now.
I wasn't totally convinced by this book. As much as I believe in the philosophy of meditation and mindfulness, I don't completely see its practicality, especially in the corporate setting, which is notoriously bureaucratic.
Also, I think there's a certain tension in modern Instagram-y culture to hop aboard the trendy mindfulness train, with pretty pictures of smoothies, yoga pants, and prayer beads. I like an almond butter smoothie as much as the next yogi, but my point is that "branding" and choreographed imagery has sort-of hijacked our perception of actual practice. The reality of practice, when there's time, is rarely that organized.
That is not to say that Real Happiness at Work isn't helpful. The last three chapters are probably the most effective, insightful, and useful of the bunch. Not sure if I would recommend this book to someone in an extremely high stress, high octane job... perhaps something along the lines of Choose to be Happy instead. Or, even The Power of Now.
May 19, 2018
A great meditation book for beginners!
I most enjoyed chapter 5 - Communication and Connection. Be especially mindful with written communication - is this something you would say to the person directly? She also explores the balance between the desire to be independent and the benefits of working in groups/teams.
I look forward to trying the “Interdependence Meditation” and the “Deep Listening” practice.
One great concept - the ripple effect. Stress in one area of your life (for instance, work) will ripple into other areas of your life (relationships, health, etc) Be aware of health and balance in all areas. Set boundaries. Prioritize your activities and be mindful in your time management.
I most enjoyed chapter 5 - Communication and Connection. Be especially mindful with written communication - is this something you would say to the person directly? She also explores the balance between the desire to be independent and the benefits of working in groups/teams.
I look forward to trying the “Interdependence Meditation” and the “Deep Listening” practice.
One great concept - the ripple effect. Stress in one area of your life (for instance, work) will ripple into other areas of your life (relationships, health, etc) Be aware of health and balance in all areas. Set boundaries. Prioritize your activities and be mindful in your time management.
March 7, 2014
I love Sharon Salzberg and I'll read anything she writes!
September 6, 2018
Heard author speak and have read her prior book. I didn’t think this added much and didn’t find the information and practices as applicable as I would’ve liked.
September 17, 2025
Hoewel ik een gecharmeerd ben van een ander boek van Salzberg, leverde dit me nou echt niks op. ik ben tot tweederde gekomen, maar ben er nu echt klaar mee. 1 ster.
August 3, 2014
Not an easy read but worth it. 3.5 stars.
Notes, not a review:
- "the very act of observation can sometimes dissipate stress, because we're not struggling against the experience but taking an interest in whatever feeling arrives and passes away."
- "mindfulness has to do with paying attention to what's happening in the moment without judgement"
- mindfulness =|= slow
- "strength of intention is directly related to subjective well being"
- when you are annoyed with someone, give them a gift. Gets you to break the loop of certainty that the person is a PITA
- "What matters is that we approve of ourselves; when we are at peace with our own intention and the quality of work were doing."
- "when praise and blame no longer oppress us, or capable of working with far less stress; we no longer confuse who we are with what we do. We remember that being and doing are different, and that being judged for the job we do has little to do with our true self. Allowing ourselves to 'be' at work, we remember that we're more than our reputation or position. We're human beings who want to be fulfilled and free, at work and in the rest of our lives. Loving-kindness can take us there."
- "compassion should never mean giving up discernment, and vice versa."
- no matter what happens, you can choose to use this moment and begin again
- the illusion of control: "before we heap blame upon ourselves at work, we might learn to ask, 'could I have controlled that?'" Usually the answer is no.
- "neuroplasticity: the biological process whereby the brain can be reshaped through practice"
- we can be like the sky or a sponge. Either huge mind, watching the things that happen float past as one little cload. Or we can soak up and hold onto everything that happens
- empathy vs compassion vs emphatic distress
- "equanimity is a kind of balance that comes from seeing things as they are."
- "we tend to isolate when we are overwhelmed rather than connect, when connection is what we need most."
- "...by realizing that we have a choice in how we treat ourselves and how we wish to be treated, we can better exercise that power and increase our resilience."
- communication should be true, necessary and kind
- appreciative inquiry: increasing what an organization does well rather than eliminating what it does badly
- send an important email to yourself first. You'll be able to gauge the emotional impact.
- thoughts and feelings are not facts
- in the words of Tyler Durden, Fight Club, "you are not your job"
- articulate your own mission. Verbs that resonate with you should be in your own personal mission statement. How can you make these qualities come to life in your current work situation
- perspective. Expect negative, get negative. Expect positive, get positive.
Rec from MB
February 13, 2019
Excellent book!
I wish I had purchased this book when I first started practicing law. I definitely know that we all come to things when we are able to accept them, but knowing these tips would have helped me to be more at peace and more accepting of my role while seeing the meaning for myself without making this role my identity. I recommend this book to anyone who may be struggling with their job.
I wish I had purchased this book when I first started practicing law. I definitely know that we all come to things when we are able to accept them, but knowing these tips would have helped me to be more at peace and more accepting of my role while seeing the meaning for myself without making this role my identity. I recommend this book to anyone who may be struggling with their job.
September 21, 2023
I think if I would have read this before Real Happiness (or if I hadn't read Real Happiness at all), I would have found it more impactful. Having read both, it just feels redundant. My rating is a reflection of this books personal impact rather than its actual content or structure. If you have to pick between the two, I'd say ready Real Happiness. What's nice about these books is that each chapter ends with a few exercises and prompts.
August 14, 2014
Great book for bringing your mindfullness practice in to the workplace.
July 6, 2014
I really enjoyed this book. It provides concrete meditations for how to deal with many of the issues that come up at work.
June 15, 2024
I decided I better get my act together and read this book before I retire in a few months! Even though I love my job and my decision to retire is bittersweet, I can always benefit from more peace in the workplace. I adore Sharon Salzberg and appreciate her wisdom.
Real Happiness at Work: Meditations for Accomplishment, Achievement, and Peace teaches readers how to incorporate meditation into their work life to better cope with stressful meetings, pressing deadlines, and difficult people. Sharon presents the Eight Pillars of Happiness in the Workplace, which include balance, concentration, resilience, integrity, meaning, connection, compassion, and open awareness. Each chapter offers stories from her students to illustrate each concept. Sharon provides exercises and meditations that can be performed at work to strengthen our ability to have peace at work.
Since I’m retiring, I didn’t think I would take away much applicable knowledge from this book. I was completely wrong! I listened to the stories Sharon shared from her students and applied them to my daily life, not just my work life. For instance, balancing tasks and how I go about completing tasks. I love to-do lists and always have projects in the works; at work and home. The chapter on compassion affected me deeply. Sharon frames compassion regarding how we treat coworkers and customers/clients; however, when I heard the stories, I thought about treating others with compassion regardless of the environment or relationship. There is a story about a taxi cab driver and his last customer of the day. I was in tears driving to work as I listened to this incredible story. Sharon includes stories of people performing all types of jobs. I was surprised to find stories of people who work in a similar environment as I do. I loved this book and see its application regardless of your work status. It’s great for young people starting jobs, people amid a career, or those of us leaving the workforce.
Real Happiness was waiting patiently in my Audible wishlist when I noticed it could be added to my library for free. I’m so grateful for my Audible membership! Sharon narrates the audiobook, which is the best way to listen to her books.
I have been learning from Sharon Salzberg for several years. She has a strong presence in the meditation arena and is a leader in the loving-kindness practice. She has a podcast, Metta Hour, which I highly recommend. There is a link in my review on my blog. Please see below.
My husband and I attended the Ram Dass Mountain Retreat in 2022, where Sharon appeared via Zoom for a lecture. You can read about my retreat experience on my blog. (see link below)
I have photos and additional information that I'm unable to include here. It can all be found on my blog, in the link below.
A Book And A Dog
Real Happiness at Work: Meditations for Accomplishment, Achievement, and Peace teaches readers how to incorporate meditation into their work life to better cope with stressful meetings, pressing deadlines, and difficult people. Sharon presents the Eight Pillars of Happiness in the Workplace, which include balance, concentration, resilience, integrity, meaning, connection, compassion, and open awareness. Each chapter offers stories from her students to illustrate each concept. Sharon provides exercises and meditations that can be performed at work to strengthen our ability to have peace at work.
Since I’m retiring, I didn’t think I would take away much applicable knowledge from this book. I was completely wrong! I listened to the stories Sharon shared from her students and applied them to my daily life, not just my work life. For instance, balancing tasks and how I go about completing tasks. I love to-do lists and always have projects in the works; at work and home. The chapter on compassion affected me deeply. Sharon frames compassion regarding how we treat coworkers and customers/clients; however, when I heard the stories, I thought about treating others with compassion regardless of the environment or relationship. There is a story about a taxi cab driver and his last customer of the day. I was in tears driving to work as I listened to this incredible story. Sharon includes stories of people performing all types of jobs. I was surprised to find stories of people who work in a similar environment as I do. I loved this book and see its application regardless of your work status. It’s great for young people starting jobs, people amid a career, or those of us leaving the workforce.
Real Happiness was waiting patiently in my Audible wishlist when I noticed it could be added to my library for free. I’m so grateful for my Audible membership! Sharon narrates the audiobook, which is the best way to listen to her books.
I have been learning from Sharon Salzberg for several years. She has a strong presence in the meditation arena and is a leader in the loving-kindness practice. She has a podcast, Metta Hour, which I highly recommend. There is a link in my review on my blog. Please see below.
My husband and I attended the Ram Dass Mountain Retreat in 2022, where Sharon appeared via Zoom for a lecture. You can read about my retreat experience on my blog. (see link below)
I have photos and additional information that I'm unable to include here. It can all be found on my blog, in the link below.
A Book And A Dog
June 26, 2021
This is an excellent book about applying mindfulness and meditation practices to your work life to improve job and life satisfaction. Each chapter focuses on one of eight pillars of happiness at work— balance, concentration, communication, integrity, etc— with general discussion followed by specific suggested meditations or exercises that relate to that pillar. The book is really approachable and practical, and doesn’t feel ethereal or “new age-y” (which I myself wouldn’t mind but I think may be something people might fear in a book on meditation.
I would highly recommend this to anyone looking to find ways to increase their job satisfaction or just get out of a mental rut at work.
I would highly recommend this to anyone looking to find ways to increase their job satisfaction or just get out of a mental rut at work.
May 25, 2021
Would recommend this book for anyone trying to figure out how to make work work for your own peace of mind and clarity of focus.
The stealth meditations are good and I'm hoping to use some of them during challenging days.. because let's be honest there will be many more of them than the other..
Mindfulness practices like sending a mindful email.. first sending the email to yourself before sending it to the receiver gives you a lens into how the person going to receive the email is going to read it. That's just brilliant I'm going to try this for sure.
The stealth meditations are good and I'm hoping to use some of them during challenging days.. because let's be honest there will be many more of them than the other..
Mindfulness practices like sending a mindful email.. first sending the email to yourself before sending it to the receiver gives you a lens into how the person going to receive the email is going to read it. That's just brilliant I'm going to try this for sure.
October 18, 2023
Audiobook read by the author 07:33:48
So glad I listened to this book, especially during the guided meditations. I found most of the book extremely relevant to my leadership and personal challenges at work.
I really liked the stealth meditations sprinkled throughout the book as fast and easy ways to gain focus and calm and the recommendations on setting intention.
It's based on Buddhist practice so some of it may seem a little woo woo but overall a worthwhile read for anyone unhappy at work and looking for ways to cope.
So glad I listened to this book, especially during the guided meditations. I found most of the book extremely relevant to my leadership and personal challenges at work.
I really liked the stealth meditations sprinkled throughout the book as fast and easy ways to gain focus and calm and the recommendations on setting intention.
It's based on Buddhist practice so some of it may seem a little woo woo but overall a worthwhile read for anyone unhappy at work and looking for ways to cope.
April 11, 2019
I really love Sharon's work, that being said I think this book is most beneficial if you use it/incorporate it into your practice. I tried to read it every other day or week when seeking new inspiration and couldn't get into it. I also felt like I needed to have it AT work to really utilize/remember her suggestions. Great stuff, but I think its exactly like meditation itself.....all about how much you use it, practice it
September 26, 2020
I loved this... Meditation skeptics will be convinced of the non-woo-woo-ness of meditation by this book, and anyone feeling stressed or sad or pressured by work would do well to read this. Sharon reminds us that our successes and failures don't define us, that we need to learn self-compassion, that loving kindness will help us unwind the negative thought spirals that tyrannical co-workers can inspire. So good.
July 20, 2021
This is my first formal exploration into meditation and mindfulness. Salzberg had some really great insight into the general work life without making it reductive. The audiobook format was nice as well as it really helped with the guided meditation sections. Overall, I would recommend anyone in any industry read this book as it may change your perspective about your workplace interactions and find value in yourself.
May 24, 2017
I have not found anyone better at helping me make my meditation practice accessible and meaningful than Sharon Salzburg. This book is no exception. In this time when technology makes boundaries between work and home nearly non-existent the guidance, insight, and relevant examples are spot on. Highly recommend.
August 17, 2017
I'm not sure what it was but for some reason just could not get into this one as much as I did Salzberg's original book. Was just feeling skeptical and burnt, I guess. That said, there were still a few useful bits and pieces in there, although it did not leave nearly as much of the peaceful feeling that the first did.
August 27, 2017
My mentor recommended that I read this book to help find ways to cope with my work environment (which was recently made stressful by a new, difficult boss). This book delves into how helpful meditation can be in a stressful work environment. The activities and techniques were very helpful for me and I will continue to use them to find happiness at work.
January 6, 2020
Brilliant! Sharon is a master at distilling decades of deep, intricate knowledge accessible, relevant and practical teachings. She is a beautiful and talented writer. This book is incredibly relevant to the modern workplace (for any industry) and provides lots of practical and realistic pieces of advice. I have come across no other text like this. Highly recommend!
June 28, 2018
It was interesting. My problem was I was listening to the audiobook in the car during my work commute, so I had to skip the meditation sessions. It's not a good idea to try to meditate and drive a car at the same time.
August 17, 2025
I appreciated this collection of well-curated stories and wisdom about staying focused on the positive in the work realm. This seems especially important in the current moment of so much despair detracting from the mission of many of our vocations.
November 21, 2017
Zzzzz rather obvious stuff. Listen to this one narrated by the author. She should not have done so. Very bland.
January 9, 2018
Should be required reading for academics (and everyone, really). My sister lent me a copy, and then I kept it and bought her a new one :-)
Displaying 1 - 30 of 75 reviews