Just Sit: A Meditation Guidebook for People Who Know They Should But Don't – An Eight-Week Beginner's Plan for Stress and Anxiety Relief

by Sukey Novogratz, Elizabeth Novogratz

From the cofounders of The Well Daily , a playfully-illustrated, informative, and easy-to-use meditation guidebook—including an eight-week plan for busy novices—that helps even the busiest would-be meditator incorporate this practice into their lifestyle and enjoy its many physical and emotional benefits. We’ve all heard the reports about that it helps us relieve stress and anxiety, improve our moods, lose weight, and sleep better. We know that it can make us healthier, nicer, a kinder parent, a better coworker, a more thoughtful spouse. But there’s a catch—you actually have to do it. Written for the many, many people whose schedule or skepticism has kept them from trying meditation, Just Sit is an approachable and visually engaging beginner's guide. Assuaging fears, answering questions, and providing real-world information to demystify the process, Sukey and Elizabeth Novogratz provide a hands-on look at what meditation really is, what is does, and how to do it. The authors make clear that meditation doesn't have to be complicated or follow a specific protocol. The most important part, to "just sit," can lead to a lifelong practice, tailored to anyone's lifestyle. A perfect blend of information and instruction, Just Sit covers everything you wanted to know but were too afraid to ask. Sukey and Elizabeth address meditation myths and realities, offer advice on how to combat awkwardness, extoll the physical and emotional benefits of meditation, show readers how to find those precious minutes to meditate every day, and more. They also include an eight-week plan to get help readers kick start—and stay with—their own daily practice. Time to ditch the excuses. With this warm, encouraging, sassy guide, everyone will want to show up—and sit down—every day.

Genres: Nonfiction, Self Help, Meditation, Health, Spirituality, Personal Development, Psychology

224 pages, Hardcover

Published December 26, 2017

About the author

Sukey and Elizabeth Novogratz are two of the founders of the celebrated newsletter The Well Daily. Elizabeth is the co-author of Downtown Chic and Home by Novogratz, and lives in Brooklyn, NY. Sukey is the executive producer of the acclaimed documentary The Hunting Ground.

Together, Elizabeth and Sukey have travelled the world to study meditation in every kind of classroom, from Lakota sweat lodges to Tibet House, from ashrams to vision quests to Oneness retreats. They have learned from many renowned teachers, including Sharon Salzberg, Krishna Das, Ram Dass, Amma, and the monks at One World Academy in Chennai, India. Their inspiration for writing this book is drawn from friends, readers, and complete strangers who echoed their own questions about how to take the first steps toward making meditation part of a more mindful, reflective, and joyful life.

Reviews

[Brooke · Rating 3 out of 5]

3.5 stars
True to its cover, I am almost certain I wouldn't have picked this up if I had actually followed through with my 2017 "NYR". Glancing through, the illustrations & text fonts are appealing & captivating. I figured now was as good of a time as any to start again. For the most part, JUST SIT has a lot of helpful tips to get beginners on their way. Relatable & occasionally amusing, this book is presented with simple steps not too overwhelming or demanding. As I am someone who sometimes learns new things best through step-by-step instruction I appreciated the different types of mediation written out inside of just through photos. I also liked how they added in information about chakras & overall displayed a positive vibe throughout the entirety of the book. Yes, you can do it!

I would have rated this higher but I did have a few minor issues with it. While the information is substantial for the most part, I did find some parts repetitive. I also thought the organization was a bit off, such as discussing retreats before even explaining the basics. Additionally, there were a couple of sentences that made light of depression that made me wince. I don't believe it was the author's intention (bad joke?) but I didn't feel it was necessary to add. There are pages explaining the emotional & physical benefits of mediation, but I wish there would have been sources included to back up these claims.

If you're like me & have been meaning to start mediation but haven't gotten there yet for whatever reason, it is never too late to start. There is a 8 week guide to beginning the process that I found most useful. Worth checking out for sure.
(And yes- I have started "just sitting". Finally :)

[Meg - A Bookish Affair · Rating 5 out of 5]

"Just Sit" is exactly what the subtitle says; it's a book for those that have thought about meditating even briefly but haven't taken the plunge. I try to meditate but for some reason, even finding five minutes in which to be quiet and do it seems hard many days. I was looking for this book for a little inspiration and this book had it in spades!

Meditation has so many benefits. Not only will it help you manage emotions more effectively but it can make you happier and healthier. Unfortunately as the authors point out, meditation is still one of those things that seems like some kooky thing for the fringe to participate in. The authors tackle that notion head on. The authors do a great job of making meditation feel like it's something you may want to actually do and like it's accessible to all!

The book also has a lot of tips that helped me, even as someone who is not exactly new to meditation (I just need to be better)! This book is great for those looking to start to their practice or those who are looking to reinvigorate their practice. It is a great reference book and I know that I will go back to it when I need a little inspiration. It's also a very pretty book and I love the illustrations in it!

[Nancy Dobson Bennett · Rating 4 out of 5]

Really liked the tone and approach of this book. This isn't a one and done read; I'm planning to keep it in my nightstand so I can go back and refer to the pages I liked again and again, very practical, down to Earth, and useful. Loved the illustrations. Fun read, especially if you are new to meditation. I've done a bit, but really enjoyed the thorough perspective in this book. Lots of great tips on everything you need to live a healthy life, not just meditation.

[Kelly · Rating 5 out of 5]

This is an amazing book for anyone who knows the importance of self-improvement. The book is about meditation, but it's also about so much more - how to improve your life, how to be in the moment, how to see the world, how to just BE.

This is one of those rare books that I originally checked out from the library, but now will go purchase!

[Mindy Kannon · Rating 5 out of 5]

Great little book about meditation. Awesome hints and tricks about relationships, enjoying your life and staying mindful.

[Denise · Rating 5 out of 5]

I liked hearing about all the benefits of meditating, introduction on how to get started, and a set of ideas weekly to start. I also liked how chakras and other ideas were presented in connection with meditation. This is a perfect intro to meditation in a fun and inviting format.

[Jeanne · Rating 5 out of 5]

Excellent advice. Just sit. Start now. No equipment necessary. I may be very suggestible, but I felt results the first day!

[Mary · Rating 3 out of 5]

neat book. I will retain it for reference. that doesn't happen too often, ha I cannot decide if it over thinks its message or not...

[Luanne Ollivier · Rating 5 out of 5]

I've had it in my mind for a while that meditation is something I need to add to my bag of coping skills. I downloaded a great app and have been trying out some guided meditations over the last few months. But, I wanted to know more. Just Sit by Sukey and Elizabeth Novogratz is hands down a fantastic guide for beginners (and honestly I think anyone) looking to expand and explore their knowledge of meditation and mindfulness.

Just Sit starts with the basics and expands and builds on that starting point. You're going to want to read from front to back instead of flipping around. (which is my usual tendency with non fiction books)

What is meditation? There's a brief chapter on the history. Why would you want to meditate? The health benefits are simply put - astounding. And it's backed up by medical studies. Seriously, I could not believe what just sitting and breathing would affect. And that's the thing - it's simply sitting still and breathing. How to meditate? There are chapters on what might or might not work for you. Remember there is no set 'must do' agenda. Equipment (a cushion!) or not, time, place, postures, mantras, focus, chakras, breathing, exercises, mindfulness and so much more.

I bookmarked so many pages as I read - there is a wealth of information here that needs to read more than once. Now, having done that first read through, I am going to start with the basics (There's an eight week plan for beginners) and only progress when I feel ready to move on. As you do progress, there's some great strategies and ideas for dealing with your crap. You know what I mean - we all have unresolved issues that needs to be dealt with - both past and present.

All of this is presented in a really great format. Lots of illustrations, text boxes and white space make the information appealing and easy to read. And its written with candor and humour.

The most important piece I've taken away so far? Yep, it's that easy - just sit. Find the time - if it's only a minute to start, that's great. You started. Do it again tomorrow. And the next day. This is an awesome book for anyone looking to explore mediation - and themselves. Absolutely recommended.

[Wall-to-wall books - wendy · Rating 5 out of 5]

This book is Fan-tas-tic!!!! Part of the title says "For those who know they should but don't" While I do think that's true, much of this book is dedicated to telling you the benefits of Meditation and tries to convince you to do so - I think this book is really for anyone! I am not new to meditation. I used to meditate everyday and I did reap the benefits (and there are many). I haven't done so in a long time and know I should get back to meditating. This book really makes me feel like I want to.

There a lot of drawings and charts that make this more fun to read and actually easier because it breaks it up and draws your eye to the important stuff.
The part that goes into detail about the whys, hows, and wheres, etc. even for someone like me who is not new to this, was very interesting and I actually learned a lot that I didn't already know.
But of course the part I liked the best was the step-by-step instructions for many different little meditations! These were great and I can't wait to try some. Some of them are very basic (for beginners or even a young person) and some of them are longer and more detailed. It tells you how to breath, how to sit and how to focus. Starting out small, short and very easy and teaches you how to lengthen them and get more intense. The whole time giving you lots of options to choose what is right for you.

I can tell you from my own experience - Everything they say in this book is absolutely true! Meditating will change your life! It did mine! It is so easy... and cheap! Why not try it?

I voluntarily posted this review after receiving a copy of this book from TLC Book Tours - Thank You!!

Come visit my blog review for some pictures - https://wall-to-wall-books.blogspot.c...

[Theresa · Rating 5 out of 5]

I heard about this book in a podcast interview ("On Being"). I've been flirting with the concept of learning meditation for a few months now, after being inspired by Roshi Joan Halifax's interview a few months earlier (again, "On Being"!). With so much upheaval and troubling world and political events, it's been difficult to maintain a centered outlook recently. The Joan Halifax interview helped me understand more about how to be present with sorrow or grief and yet not be overwhelmed by it. This book, Just Sit, is a lively and comprehensive "how to" for those who are just learning about meditation. The book uses an engaging graphical approach and a sort of "encyclopediac" approach to make a "one-stop" experience for learning about how to get started. My favorite suggestion in the book was to start with 3 minutes only, during a time you are already doing some other kind of waiting (mine is the 3-minute tea steeping in the morning), and then add one more minute per week to your daily sitting total, so that you don't have to try to sit for 20 minutes, or 30 minutes, from the beginning, but you can slowly work into it. My favorite insight was that meditation doesn't mean you'll get a spiritual "rush," or that you'll feel suddenly enlightened. (I always thought I was doing it wrong.) This book gives you lots and lots of tips and encouragement to learn meditation on your own, and in doing so, help you be more compassionate and yet less overwhelmed by the troubles and challenges of our lives.

[kelly · Rating 1 out of 5]

I got this book partly because the illustrations were so delightful. That proved to be the only delightful thing in it.

Unfortunately, nearly every other page has a huge assertion about what meditation will do for you, but what's completely missing are the footnotes and citations. The assertions range from things that merely eye-rolling ("You'll have better sex!" "It reduces free radicals!") to things that could lead some people into physical harm ("If you're questioning the pain, then it's not real pain." Um, what?!) That's why this book gets both fiction and nonfiction tags in my library. Unfortunately I'm not sure which parts of the book are which.

The writing is full of self-help drivel and platitudes. I feel preached at. And I got so tired of reading the phrase "your shit" every few pages. It feels like the authors were afraid you might start thinking that they are too cute and airy, what with all the cuddly fox drawings. (No, we are EDGY. See us getting real and talking about your SHIT!)

I suppose this kind of book does motivate some people. As for me, a better alternative is The Compassionate Mind: A New Approach to Life's Challenges by Paul Gilbert, a book that covers much of the same ground, but is more thoughtful, well-written, and evidence-based.

[Nedra Isenberg · Rating 4 out of 5]

Lots of different suggestions on how to meditate and be mindful. The important part is just do it-every day-Just Sit

[Elizabeth · Rating 4 out of 5]

Great Read for Novice Meditators!

I really enjoyed reading this! I stumbled upon it while scrolling through Instagram, read the sample, and was convinced that meditation was something i needed to start doing. This book offers a guide for getting started and carving out time even when you feel like you have none. I enjoyed their guide and feel a lot more knowledgeable about meditating and mindfulness. Their advice was useful, not only for meditating but also for dedicating time to your passions. I loved the little illustrations throughout, and I would definitely recommend this to those who had never even thought meditation should be a part of their lives.

[Janna Dorman · Rating 3 out of 5]

The illustrations and fonts make this book fun to look at and visually pleasing to the eye. The practical advice and different techniques described in the book are super helpful for a beginner. But, the organization and flow didn't always make sense. There was a section on attending a yoga retreat in a chapter before basic techniques for meditation. And, the authors made a lot of claims without backing them up, even if it's widespread knowledge that meditation has health benefits. Overall, a fun book to look at with some decent advice.

[Shantelle · Rating 3 out of 5]

I'd recommend it to someone that has never heard about mediation before and needs to be persuaded to give it a try. It's like a commercial for mediation 101. I loved the graphics. And though I agree that America has a habit of writing a prescription of suggesting a pill for every little ache, pain and lack of sleep but meditation is not a cure-all. I wish the authors were more inclusive of those that deal with mental illness, serious chronic pain and emotional issues that are often connected to real-world issues.

[Sloan · Rating 5 out of 5]

I loved this book. I loved th simplicity. I loved the illustrations. I loved the language. I have been wanting to meditate for quite some time and could never quite yet there. This is a wonderful guidebook for anyone in the same situation. I will be keeping this book for reference as well as lending it out to friends.

[T. · Rating 4 out of 5]

This is such a fantastic introduction to meditation that I'm going to make my spouse read it. My spouse is open to doing meditation with me and this will be a great start. This would be five stars except for the headings fonts made the Ds look like Od and there was a bit about how to handle conservative family members that just doesn't work in this climate (send them love and light and just be).

[Amber · Rating 3 out of 5]

A good introduction to meditation for newbies. The authors cover many different types of practice and provide suggestions for building one that works best for you. Chapters are short and information is organized in a readable manner and very conversational tone.

[Stephanie Froebel · Rating 4 out of 5]

This book is perfect for someone who wants to meditate but cannot make that first step of actually doing. For me, this book has less of an impact only because I've been meditating inconsistently for a while now. That being said, however, the extent of my meditations has always been 5 minute guided meditations. This book has taught me that meditation doesn't have to be what others say it is. You yourself have freedom with many different meditation methods and techniques.

This book is super digestible for all levels of meditators with the quirky graphics and super easy to read written format. That being said, most of this book explained more propaganda to meditate rather than teaching you how to meditate the best. It does explain how to meditate, but I wish it went into more depth and had more exercises and instruction. Honestly, this book does a great job for what its meant to do, I just wish there was a meditation workbook or something like that. I don't know... if you know of any good ones please let me know.

I know this review has been all over the place; I'm writing this at 6:22 am so I'm not fully awake yet. Anyways, I recommend this book to anyone who has the urge to meditate but hasn't been able to make that first step or any consistent steps into the journey.

[Nadina · Rating 4 out of 5]

So I have finished this and though I know I should start right away, the truth is I am not 100% ready, yet.
That being said I did take almost 2 full pages of handwritten notes, plus photos of 12 pages for self reference at a later date when I do start.
I really liked the simplicity of this book.
It gave a lot of information, while also keeping it concise and not overwhelming. I liked that there were a lot of illustrations, even if many were just to break up the text.
I found it was broken into sections really nicely. It was really easy to read, and I think it is actually a book I would consider buying to referemce back to.

[RJ · Rating 5 out of 5]

An ancient practice now becoming more mainstream-look forward to implementing some of the tips provided into daily routine.

I plan on mailing a copy to my Brother. This will be the 5th book I’ve sent him, and hopefully the first one he decides to read-crossing my fingers!

[Jamie · Rating 4 out of 5]

This was an enjoyable and easy to read guide to meditation!

[Gabyash · Rating 5 out of 5]

A great book. It was fun, simple and very objective. Excellent for beginners in meditation who seek help and a guide to achieve that which seems impossible. I really loved it!

[Jeremy · Rating 2 out of 5]

"chakras"

[Mohammed Alsaleh · Rating 3 out of 5]

الكتاب جداً رائع .. لكن من منتصف الكتاب عرفت الرسالة بوضوح !
اجلس وتأمل .. المحتوى كله سيدور حول هذه النقطة فقط .. بدأت أعرف المحتوى بعد أن أمضيت عشرين صفحة بنفس الفكرة ..
مارست التأمل خلال فترة القراءة واستمريت عليه وسأحاول جهدي ألا أفقد شغفي بالتأمل
لكن هناك مبالغات كثيرة في أثر التأمل .. لي عشرين يومًا أتأمل ولم أجد ما قاله المؤلفان عنه بالضبط ..
لن تعرف أثر التأمل ربما في الفترة القريبة .. تحتاج لوقت طويل لتعرف أثر التأمل .. ليس كمثل الرياضة التي ترى أثرها في نفسيتك وجسدك من أول يوم تمارسها ..
لذا .. لابد أن يكون التأمل نمط ويستمر كجزء من حياتك .. أجمل ما فيه الهدوء الذي يعتريك أثناء عملية التأمل والتركيز العالي للواقع الذي تعيشه ..بدلا من هاجس المستقبل وحزن الماضي ..

[Camila Riquelme Jaque · Rating 3 out of 5]

Definitivamente necesitaba este libro en mi vida.
Just sit (solo siéntate en español) es una guía ilustrada para comprender a mayor profundidad sobre esta práctica, que literalmente, comenzó hace muchísimos años atrás.
Personalmente, considero que el libro está diseñado de una forma muy inteligente y cómoda para el/la lector/a. Además, explora muy bien todo ámbito de lo que la práctica conlleva; resuelve dudas, sugiere algunas técnicas, explica los por qué y para qué de este ejercicio, beneficios, y así un sinfín de cosas.

Ahora bien ¿por qué le he dado 4 estrellas y no 5, si es tan maravilloso?
Muy fácil, el libro no tiene bibliografia, y considero que es importante que la contenga teniendo en cuenta los datos e información que el libro entrega. Así que, si ignorara ese GRAN pero, el libro me parecería perfecto.
Por último, me gustaría mencionar la proximidad que la narración tiene con el/la lector/a, pues es como si un/a amigo/a fuese una experto/a en el tema... te cuenta con mucha paciencia y amor todo lo que sabe acerca de la meditación, mientras te incentiva a realmente dar el paso.
¡Una gran y formativa lectura!

[Samuel · Rating 3 out of 5]

I have to laugh because the whole point of this book on meditation is to simply do it. Stop wasting time reading about it, researching it, thinking about doing it, buying stuff to do it, etc. Yet the book itself was largely filler causing the reader to waste even more time not meditating.
On the plus side, it has a lot of engaging illustrations and is visually fun. In the end, it just doesn't talk a lot about actually meditating. Probably the best intro to meditation for me was the Headspace App free guided meditations. You have to pay after that, which I never did, but they were a great way to start experiencing the subtleties of meditation. In addition, I generally would recommend any number of guided meditations in place of reading a book. I've tried professionally done ones and amateur ones and the professional ones are worth listening to even if you have to pay.

[Jenny Furner · Rating 4 out of 5]

This is a great book for exactly the people it's meant for (people who know they should meditate but don't). It's very convincing and motivating. It offers counter arguments for all your excuses but not in a judgey way. The language is relatable and engaging. It covers all the bases, all the questions you could possibly have. It can feel a little repetitive at times, which is the only reason I knocked it down a star.

[Nancy Schultz Vitangeli · Rating 5 out of 5]

Just do it! Just sit! Such a simple message yet with so much meaning. This is the best book I have read for someone that simply wants the truth about meditating. Deep thoughts and oozing with wisdom, the message here is clear and easy to understand. These lovely ladies have taken the basics of meditation and meaningful pearls of wisdom from Buddhism and boiled them down to a place we can all come to rest. A book to be revisited time and time again. So lovely.