Secular Meditation: 32 Practices for Cultivating Inner Peace, Compassion, and Joy ― A Guide from the Humanist Community at Harvard

by Rick Heller, Greg Epstein (Foreword)

Meditation is a form of mental exercise with numerous scientifically verified physical and psychological benefits. As meditation teacher Rick Heller shows, the benefits of the practice extend beyond the personal to enrich relationships with others, with one’s community, and with the world. In Secular Meditation, step-by-step instructions, personal stories, and provocative questions teach empathy for others, stress reduction, and the kind of in-the-moment living that fosters appreciation for life and resilience in the face of adversity. Heller simplifies what is often found mysterious, describing and providing detailed instructions for thirty-two different practices, ensuring that anyone can find the right one.

Genres: Nonfiction, Self Help, Meditation, Philosophy, Buddhism, Spirituality

320 pages, Paperback

First published December 8, 2015

Reviews

[Tim Hickey · Rating 4 out of 5]

This was an easy to read and very helpful book on meditation as a secular practice. The author describes several different kinds of meditative practices that all revolve around paying close attention to something (breath, ambient sounds, body sensations, etc.) while in a particular environment or activity (sitting, lying down, washing dishes, walking, visiting a museum, etc.).

As a result of reading this book I've added a few new practices to my secular dharma:

* metta meditation: where I mentally affirm my positives hopes toward someone in a spirit of loving-kindness -- I'd like X to be safe, .. to be healthy, ... to be happy, .. to be at ease in this world). This is a very simple activity that helps me see, more deeply, the humanity of those around me.

* thought meditation: where I allow thoughts to arise in my mind, but rather than follow them to their "logical conclusion" I just observe them non-judgementally. This allows me to stand back slightly from my automatic thoughts and see what ideas by subconscious is tossing into my cognitive space.

* self-metta affirmation of automatic tboughts... this is a simple, but very effective technique, where if I observe an automatic thought or uncomfortable emotion, I can simply name it and affirm it, and let it be. For example, "Anxious. Yes. I'm feeling anxious." or "Guilty. Yes, I'm feeling guilty." Just acknowledging the feeling somehow takes away its emotional power!

The author's view is that everyone has their own reaction to different meditation processes and so its helpful to have a wide variety to choose from. I have trouble staying engaged with breath meditation, but I love the "ambient noise" meditation where I focus quietly on listening to all of the sounds around me. Also, the "body scan" meditation where I focus my attention on my body, starting at the toes and moving mindfully to the top of the head, experiencing all of the feelings coming from each part (pressure of clothes, or the floor or other body parts, slight breeze, warm or cool, position of joints, itches, pains, etc.)

Also, this book encourages many shorter meditations (e.g. 5-20 minutes a few times a day) rather than long meditations (2-3 hours once a week), and advises us to be careful about very long meditative activities (multiple hours of sitting or multiple days of silence).

I enjoyed reading this book and came away with several very useful additions to my meditative practice.

[Kirk Hanley · Rating 4 out of 5]

I've read a lot of books on meditation and mindfulness, but this book offered some fresh perspectives I haven't run across before. Whether it's the idea of creating joy by saying yes, softening your vision to create a sense of peace, or making mindfulness a habit, it gave me a lot of food for thought. This is not an anti-religion book, but rather takes what works from Buddhism and other eastern philosophies without any need for the supernatural. If you are starting a meditation practice, I think this guide is a very good place to start.

[Dlmrose · Rating 4 out of 5]

3.5

[Emilie · Rating 4 out of 5]

If 3.5 stars were an option, I'd go with that. This is a nice survey of meditation styles and practices, and you can pick and choose to your heart's content. What I found grating was the author's preoccupations with 1) telling me he's a Harvard professor, 2) telling me that secularism is the cat's pajamas, 3) telling me he's a scientist who likes facts and logic. Those three themes just took up a lot of space and weren't necessary. I loved however that he began with Metta meditation - the world needs this and it's an excellent entry point to practice that's largely overlooked.

[Jeff Nepute · Rating 5 out of 5]

This is one of my favorite books about both meditation and humanism. Heller does a wonderful job of discussing common meditation practices, acknowledging the religious histories from many of them, and ways to create secular versions. I especially love the humility underlying each point, noting relevant science that relates, other aspects that are more conjecture, and modifications when common wisdom is unproven (e.g.,loving kindness not magically sending "good energy," but good carryover from thinking of the positive mentor can transform our anger we experience internally. Likely doesn't impact that person, but could indirectly of we treat them differently after practicing loving kindness). There's such a huge variety of practices, eating meditation, walking, quiet, with noise, alone, with others and many more. It's also a beautiful demonstration of a humanist philosophy (many great quotable gems on the "other frequently asked questions" section in the back)

[JDK1962 · Rating 4 out of 5]

Liked this very much, since it mirrors my own approach (kind of attracted to Buddhism, but rejecting the supernatural). Worthwhile throughout, but I found the sections on metta and mindfulness of breath to be better, perhaps because there's more background/tradition in those areas. Would have appreciated a bit more on developing/improving a home practice, e.g., how should one divide one's regular practice between the various types of meditation?

[Azure · Rating 4 out of 5]

I appreciated the way this book presents the value of meditation separate from religion. It brings in a lot of Buddhist values and clarifies where it diverges from the mysticism. There are also many good suggestions for different types of meditating. I enjoyed it.

[Amy · Rating 4 out of 5]

I like the fact that these meditations are secular, anyone can do them, no God or dogma involved. The meditations in this book are for the benefit of the person practicing them. They are not positive vibes thrown out to change the world, but they may change how you think and feel about the world.

[Tristy at New World Library · Rating 5 out of 5]

Endorsements:
“An ideal introduction for those new to the practice, as well as a valuable compendium offering fresh perspectives for seasoned meditators.” “Grounded in solid research on the brain and physical and mental health — and full of practical ideas and methods — this friendly, down-to-earth guide is a wonderful resource for both beginners and longtime meditators.”
— Rick Hanson, PhD, author of Hardwiring Happiness: The New Brain Science of Contentment, Calm, and Confidence and Buddha's Brain: The Practical Neuroscience of Happiness, Love, and Wisdom

“Everyone, regardless of views or beliefs, can develop happiness and wisdom. In Secular Meditation, Rick Heller and the Humanist Community at Harvard offer a straightforward way for nonreligious people to connect with their inner capabilities for compassion and clarity.”
— Sharon Salzberg, author of Lovingkindness: The Revolutionary Art of Happiness and Real Happiness: The Power of Meditations

“An ideal introduction for those new to the practice, as well as a valuable compendium offering fresh perspectives for seasoned meditators.”
— Stephen Batchelor, author of Buddhism without Beliefs: A Contemporary Guide to Awakening and After Buddhism: Rethinking the Dharma for a Secular Age

"This book is an ideal guide for those who want to study meditation and mindfulness but are put off by the focus on Buddhism or religion in general."
— Library Journal (starred review)

“In simple, accessible language, Secular Meditation introduces practices that profoundly transform our hearts and consciousness. Through a rich weave of stories, teachings, meditations, and inquiry, this book offers trustworthy guidance on the journey of awakening.”
— Tara Brach, Ph.D., author of Radical Acceptance: Embracing Your Life With the Heart of a Buddha and True Refuge: Finding Peace and Freedom in Your Own Awakened Heart

“This book — at once simple and profound — is a joy to read. Rick Heller manages to capture the essence of traditional Buddhist practices and translate them into a no-nonsense secular format. His suggestions for practice are straightforward and can be easily incorporated into daily life.”
— Kristin Neff, Ph.D., associate professor at the University of Texas at Austin and author of Self-Compassion: The Proven Power of Being Kind to Yourself

“This book has the potential to benefit many people. Rick has a light and yet substantial style that makes his writing lovely and approachable. He is clearly practicing what he is writing about, which makes for an authentic and sincere offering to this world. ”
— Narayan Helen Liebenson, guiding teacher at the Cambridge Insight Meditation Center and the Insight Meditation Society

“Secular Meditation is a clear and generous adaptation of Buddhist and other practices for the humanist community. It is a great book for people who believe that the human mind can be trained just as the body can but who are uncomfortable with any supernatural claims. It is simple and accessible, opening doors to generosity, clarity, and joyfulness in this life.”
— James Ishmael Ford, author of If You're Lucky, Your Heart Will Break: Field Notes from a Zen Life

“Rick Heller combines his secular humanist worldview with his expertise in guiding weekly meditation sessions, producing a unique reference work that’s approachable, practical, and based firmly in the natural world. This book fills a gap in the current literature: a workable guide to meditation in theory and practice for a secular audience.”
— Ted Meissner, founder of the Secular Buddhist Association and host of the Secular Buddhist podcast

“Rick Heller’s book represents a milestone in the emergence of a truly naturalistic form of contemplative practice. It will do much to help more people find happiness in life.”
— Daniel Strain, executive director of the Spiritual Naturalist Society

“I can’t say for sure, but we may be seeing the beginning of a major revolution. This revolution is in some ways a natural next step from the Scientific Revolution that occurred about five hundred years ago and the Neolithic Revolution that occurred many millennia before that. Ever since the Neolithic, human spirituality has tended to center on a literal interpretation of organized myth. The Scientific Revolution decentered those myths. So is humanity now left without a source of deep meaning and moral compass? Perhaps not. The Mindfulness Revolution offers a totally new direction: industrial-strength psycho-spiritual growth based on industrial-strength attentional skills — concentration power, sensory clarity, and equanimity. This book offers a rich banquet, inviting you to taste many flavors of mindfulness.”
— Shinzen Young, director of Vipassana Support International

“Secular Meditation is a wonderfully practical book grounded in the latest neuroscience. Rick Heller shows readers how one can mindfully learn to love others and be loved by others. It provides a step-by-step guide for anyone who wants to live a happy life.”
— Paul J. Zak, PhD, author of The Moral Molecule: The Source of Love and Prosperity

“Secular Meditation by Rick Heller is a wonderful door-opener for people who are interested in the benefits and how-to of meditation and mindfulness practices but who are skeptical about the religious sources. Heller, the meditation teacher for the Humanist Community at Harvard, has collected thirty-two practices that will have something for every curious reader. His style is warm and engaging, with great stories sprinkled in, and he pulls the reader into trying out attention and kindness practices from all different angles to find their right fit.”
— Christiane Wolf, MD, PhD, coauthor of A Clinician's Guide to Teaching Mindfulness: The Comprehensive Session-by-Session Program for Mental Health Professionals and Health Care Providers

[Selma · Rating 3 out of 5]

This book took forever to read because I would only have 10 minutes to read and then it would say "take 30 minutes for this exercise and write down how you feel." I finally ignored the directions to read it through.

This is a good book if you're trying to understand mindfulness, and it doesn't comment on other religions if you believe. It helps the "great! I'm now mindful of how stressed out I am!! No idea how to mitigate!!" The book does a good job of trying to avoid McMindfulness by telling you where the practice originates and how it was adapted.

I had a little bit of a personal shift at the end that I found the dismissive attitude about some Buddhist beliefs a little off-putting. I wouldn't recommend if you are on a deeper journey outside of managing stress.

Finally, I had to control the eye rolls as I read that he practices at Harvard in Boston with the Harvard community who live and work at Harvard and just for diversity's sake, here's someone from Cambridge who came to Harvard to speak to Harvard meditation group. I had no clue this guy is at Harvard. If I were a test tube baby and all the info I had about my sperm donor was that he went to Harvard, I wouldn't even take a DNA test. I would just start paternity proceedings against this guy. Of course, after I first serve him at Harvard.

[Amanda · Rating 3 out of 5]

I think I was expecting a groundbreaking discovery about what meditation was and how to put a new spin on it. The book has a very basic overview of meditation practices in the first of four parts. I though that Part 3 was most useful; it recommended places to incorporate mindfulness into everyday activities.

[Ryan · Rating 4 out of 5]

A great introduction to various meditation practices. I really like the extensive end-note references. It is brief and a quick read. Won’t add much for people already into meditation, but a great resource for people getting started, especially for anyone who has concerns with sacred elements of other eastern meditation traditions.

[Stella · Rating 2 out of 5]

Buddhist meditation with the religion taken out and some psychology thrown in. I took an Intro to Buddhism class in college and a corresponding meditation lab. There are much better guides to these meditations out there. I did not enjoy this author's approach to the topic, and I'm a humanist, so not sure what to make of that.

[Camille Bean · Rating 4 out of 5]

A good one to have around; it was fun to see that this was written by someone local

[Kjersti · Rating 2 out of 5]

Disappointed with this book. It seemed like a random compilation of thoughts and journal entries.

[Erika · Rating 3 out of 5]

This is a thoroughly written, if somewhat defensive book. The author tells us several times that he's an engineer, and he approaches meditation about from that standpoint. I know this would be refreshing for many readers, but I found it a bit of an obstacle. For example, many of the questions & answers in the book are ridiculously skeptical and I'm surprised that so many pages would be devoted to explaining why and how meditation is beneficial for our minds and bodies.

That being said, it was interesting to see Buddhist metta meditation separated from Buddhist philosophy, however clumsily, and I admire this book's ability to occupy a new corner of the meditation landscape.

[Jenny · Rating 3 out of 5]

Good and practical. I liked the suggestion of using dark humour in trying circumstances to say Yes! instead of wallowing and thereby improving your mood/feelings - helps to do with someone else too.

Different kinds of meditation: try to do it 10-20 min per day
1. Metta (loving-kindness): I'd like you to be safe. I'd like you to be healthy. I'd like you to be happy. I'd like you to be at ease in the world.
2. Breath: (breathing in) One (breathing out) One [repeat up to Five and start again from One]
3. Body Scan
4. Mindfulness (while doing repetitive tasks, walking, in nature, in a museum/art gallery, reading)

[Alexis · Rating 4 out of 5]

Excellent and easy to follow practices for someone new to meditation (and who isn't interested in a spiritually-based practice). I really like that there was a wide variety of types of meditation, from loving-kindness to mindfulness of the breath to simply finding joy by saying yes. They were discussed in clear language with helpful examples and stories from the Humanist Community participants.

[Cleokatra · Rating 5 out of 5]

Very interesting book. Or took me months to finish, because I wanted to take time to do most of the activities and to suggest what I was reading. I'm glad I did.