Meditation for the Real World: Finding Peace in Everyday Life

by Ann Swanson MS LMT C-IAYT ERYT500, Sara Lazar (foreword), Michelle Mildenberg Lara (illustrator)

Did you know that meditation can help you feel better - both mentally and physically - starting right now?

No matter how busy you are, wherever you are, your age, or what you are going through, meditation offers simple, fast relief and can support you in your day-to-day life. Through science-backed, practical and accessible guidance, this book will show you how meditation can work for you.

Balm your soul and body with over 75 can-do meditation techniques to build into your daily routine. Whether you want to practise on a mat or take your experience elsewhere – when walking, running and swimming; using sound and music; with art and creativity – discover which method works best for you.

Meditation for the Real World will also address specific moments of need, such as how to find calm before a stressful situation such as a flight; to enhance focus before a big presentation; to reduce inflammation and pain; and much more, each with the science to support the practice.

With a foreword by Dr Sara Lazar, meditation and yoga researcher at the Harvard Medical School and Massachusetts General Hospital.

Genres: Nonfiction, Meditation, Self Help, Mental Health

314 pages, Kindle Edition

Published January 4, 2024

Reviews

[Broken Lifeboat · Rating 5 out of 5]

Helpful and readable reference to establishing a mediation practice. Swanson demystifies meditation and uses science backed research to explain the whys and how's meditation can promote calm and resiliency to life's stresses.

An excellent reference guide with lots of easy to follow meditations for real world scenarios. Beginners and regular practitioners will find helpful guidance in here.

[Carla · Rating 4 out of 5]

I got this for work, as some of the teens I work with could really profit from meditation but struggle getting into the traditional forms of meditation.
I will say: I came out with a bunch of ideas for them, but mostly also for myself. They're are so many different forms of meditation described in here, from very short (1-minute) exercises to longer ones, from passive to more active forms. I have so many things I want to try.
There were quite a few things I already knew, but I appreciated getting the scientific reports of why these things work the way they do.
Here's my only gripe with this book: the description of using meditation to "cure" trauma and chronic pain were very detailled and a quick note of "if you suffer from this, consult a professional" at the end didn't feel sufficient. If you suffer from PTSD, meditation without the proper preparation can lead to flashbacks and dissociation. If I tell my mum, who suffers from chronic back pain, to meditate instead of medicate, I think she might never speak to me again. I guess, what I'm saying, is that I might have put the warning before the sub-chapter instead of going into depth how to meditate with these conditions and then just add a quick note at the end, that it might be bad to try it alone.
Still, this is such a wonderful summary of all of these forms of meditation. Zero regrets.

[Amy · Rating 5 out of 5]

This is an wonderful compendium that I plan on revisiting. The book is much denser than I had anticipated, and the quality of the book is top-rate with beautiful illustrations of meditation postures and the parts of the brain and body. The book approaches meditation from a broad perspective, but then narrows into every day situations where meditation can come in handy (like a morning commute or when grieving a loss), and I've found there are very few tribulations in life that meditation cannot help improve. I also uncovered a few gems that I am going to try to hone in on from now on: sounds around me, sensational scans of the body, longer breaths out rather than in. All in all, from improved focus to improved immunity and digestive health, meditation from all angles is covered in this book. I can just pick Ann's book up on any day, flip to any page, and be reminded that I can incorporate meditation into my routine for that day.

[MJ · Rating 5 out of 5]

I’ve read many meditation books and most are lengthy and esoteric. This is the first book I’ve read, that has shown me how to actually practice meditation, and how it can benefit me in my daily life in very specific situations. I have used apps for over a year but this book finally answered my practical questions like how to sit, how to breathe, and what to do with my hands. The science and research is compelling, and is delivered in a concise and easily comprehensible manner.

I have purchased additional copies to share with my friends and my skeptical father. If you’re on the fence and want to learn how to meditate, get it!

[Karin DesChamp · Rating 5 out of 5]

Ann Swanson, author of "The Science of Yoga", has now written this both scientifically-based and user-friendly practical guide to meditation. Because of its compact size, it can be readily tucked into one's purse, backpack, or briefcase to be carried and read anywhere. It is chockful of ways of meditating for a multitude of situations. Written in precise and concise language, along with illustrations and diagrams to support each concept, this handbook will become a hallmark in your home or work library.

[Lubos Pavel · Rating 5 out of 5]

"I am reading this book at sunset, sitting on the rim of the Grand Canyon. I could not have picked a better book. It is truly a meditation guidebook. I can feel Ann's love and the great positive energy in every word. Most meditation books are so heavy, but this book summarizes the scientific evidence in an easy-to-understand way. It is broken down by topics so it can be used as needed. Plus, the graphic illustrations are really good!"

[Reader · Rating 5 out of 5]

Ann Swanson has an amazing ability to connect to readers and share her immense knowledge on meditation in a way that is accessible, fun, and easy to connect with. I have a few copies of her other books and I am so happy to add this to my library. You don’t have to be a Yoga teacher or have a spiritual practice to learn and incorporate meditation in your life. All it takes are small conscious steps and this book to start your journey!

[Laura Goellner · Rating 5 out of 5]

Ann has created another book that is both visually beautiful and full of science backed information! I recommend this to anyone looking to utilize meditation as a way to support health and presence in your daily life. I especially like the practices in chapter 3 “meditation for a healthy body” with specific practices for common health challenges. I will be referring to this book regularly for research based information on the therapeutic value of meditation!

[Cynthia Poole · Rating 5 out of 5]

A beautifully written book to introduce you to the world of meditation. Despite being familiar to the various forms of meditation, I appreciated how clearly Ann has explained the various ways to meditate. This is the perfect resource for both learning and teaching. With all the great illustrations, what a great way to introduce everyone to the importance of Breath, Mindfulness and Meditation. Like the title says, it really is Meditation for the Real World and anyone can do it.

[William Wadsworth · Rating 5 out of 5]

Really excellent - well written, well researched, beautifully presented, and with tonnes of very thoughtful practical suggestions on how to integrate meditation into everyday life. I came away with many new ideas both for myself and for the students I teach. Lots are talking about meditation these days, but few are as well-read and brimming with so many insightful and original actionable tips as the author of this book. 10/10, highly recommended.

[Cristina · Rating 5 out of 5]

This book is a must, a hands-on guide for meditation. It’s a never ending book with high quality content and suggestions. The how to(s) are clear and easy to understand, to put into practice and routine.

Highly suggested to everyone, everywhere in the world and within.

Great reading!
Thank you Ann Swanson and Sara Lazar

[Marissa · Rating 3 out of 5]

had a lot of great mini meditations, some of the information was a little redundant or maybe was a beginner for me (but not the books fault). I was surprised by the books sudden ending. My main takeaways were to start grounding outside every AM, I would love to start gardening and even incorporate dancing for fun (even around the house- can be meditative!)

[Winni Rulianti · Rating 4 out of 5]

This will become my pocket book I bring wherever I go. Every time I find myself scrolling social media mindlessly, I know what to do. Open this book, and try to meditate even for a minute. Ann taught us that we can meditate in every circumstance. Meditation can be instilled in our daily lives, and we should do it knowing there are so many benefits for our mind and body.

[Molly M. Zemek · Rating 5 out of 5]

This book was a godsend. I was desperate for some peace and calm but didn't know how to get it through my busy life as a working mom of 3 young kids. This book is such a practical guide for how to handle anxious situations in real life and reconnect with your body. The simple and diverse meditations have helped me tremendously in getting out my head and back into my body.

[C Ray · Rating 5 out of 5]

Meditation for the Real World by Ann Swanson is true to its title. There are so many meditations for real life scenarios that can bring you into ease, grace and peace. I love all of the scientific research that is incorporated into the material. Thank you, Ann for sharing this knowledge.

[Lysandra Cook · Rating 5 out of 5]

Fantastic book on meditation, accessible for those with various experience. I love the focus on the science but also the easy to follow variations. Excellent book, I recommend it to all trying to learn meditation or deepen their practice.

[Paul Lam · Rating 5 out of 5]

An excellent book for the real modern world

It's a beautiful book just to look at and hold in my hand. The contents and the amazing way it was put together, making it easy to read and easy to learn from. It is evidenced based and effective to help readers navigate the real world more enjoyably. Excellent book! From an author of mind body related books, I highly recommend it.
Dr Paul Lam, author of Teaching Tai Chi Effectively and Tai Chi for Beginners and the 24 Forms, creator of Tai Chi for Health programs.

[Charlotte Monk · Rating 5 out of 5]

Incredibly accessible book for my studies, highly recommend!

[aidyn · Rating 4 out of 5]

3.5

pretty informative, great book

[KJ · Rating 4 out of 5]

An easy go to

[Amber · Rating 4 out of 5]

Simple exercises, beginner's how-to meditation with a lot of science. My libby had it available, skimmed through. After diving into Pëma Chodron though, I see where it falls short a bit.

[Isabela · Rating 4 out of 5]

The compilation of techniques really nourished my soul.

[Timmie · Rating 5 out of 5]

Ik ben oprecht excited om deze meditaties te proberen haha, zoveel goede ideeën

[Meg · Rating 5 out of 5]

Helped me finally start meditating!
I thought I wasn’t able to meditate before I bought this book, because my mind always wanders, but the author helped me understand how to accept stray thoughts and move forward. The author understands that many of us feel overwhelmed by everyday life and includes meditations you can “stack” onto everyday habits you already practice, to bring a bit of peace to your busy days. My favorite meditation so far is her advice for meditating with a pet, so now I can combine my tiny dog’s favorite activity— sitting on my lap — with meditating! Her meditation to soothe a headache has also been incredibly helpful. “Meditation for the Real World” is thoughtfully written, thoroughly researched, and beautifully illustrated. Highly recommended — you’ll want to reach for this book over and over.