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Meditation Made Easy
You′ve probably heard about the benefits of meditation: Sharper thinking, reduced stress, improved concentration, lower blood pressure, even increased sexual pleasure , all of these positive effects have been confirmed by science. In this uniquely accessible guide, Lorin Roche shows that meditation is that easy , and pleasurable.
Roche answers questions and debunks meditation myths, and gives three easy-to-follow techniques for getting started 塴he Do Nothing Technique," "Salute Each of the Senses," and "Feeling at Home Exercise". He and shows you how to integrate "mini meditations" into spare moments of the day, from savouring morning coffee to taking advantage of the five minutes before a meeting. He explains how to overcome meditation obstacles, customise meditation to your own needs, and use your breath, voice, and attention as meditation aids. And he shows how meditation will give you the power to explore your inner passions , and enrich your sense of self.
Roche answers questions and debunks meditation myths, and gives three easy-to-follow techniques for getting started 塴he Do Nothing Technique," "Salute Each of the Senses," and "Feeling at Home Exercise". He and shows you how to integrate "mini meditations" into spare moments of the day, from savouring morning coffee to taking advantage of the five minutes before a meeting. He explains how to overcome meditation obstacles, customise meditation to your own needs, and use your breath, voice, and attention as meditation aids. And he shows how meditation will give you the power to explore your inner passions , and enrich your sense of self.
208 pages, Paperback
First published November 4, 1998
169 people are currently reading
380 people want to read
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Displaying 1 - 30 of 31 reviews
April 28, 2021
This was fantastic, totally changed how I feel about meditating. This was recommended by my friend's mother in law, who is a meditation instructor, and I am falling so in love with this different perspective on the meditation process.
When I first started meditating, I thought that you have to clear your mind, and if you can't you're doing it wrong. Then a few years ago someone told me that the goal of meditating isn't to clear your mind, but instead to recognize and let go of thoughts, and that if thoughts pop in your head you're not doing it wrong, but that is the whole point (the recognizing the thought and letting it go). At that time Meditation changed from an uncomfortable chore to a 'meh' chore (like flossing, I didn't hate it but it wasn't fun either). I tried to make it more fun by imagining myself by a river, and throwing the thought in the river and letting it float away, but still it was hard to make myself do it everyday. But really, blank minds are more useful for monks / recluses, whereas an organized and aware mind is better for modern life.
This book has a whole different perspective which makes me excited at the idea of meditating.
1. Meditation shouldn't be hard at all (or boring), it should be relaxing and exploring. People make it difficult by making a bunch of unnecessary rules. Examples: have to stay perfectly still (can't even itch scratch), have to sit up straight, have to keep mind completely blank, have to only focus on breath, have to make it about only spirituality, have to think slowly, have to keep eyes closed, has to be silent, push away emotion, can't investigate thoughts, etc. - so many more).
2. Roche's method is to try a ton of different types of meditation, don't follow what works for someone else exactly just because, but find what you like (no matter how insistent they are that their way is the "right" way). Stick with one thing if you love it, or change it up often if you want to. (Examples: awareness of nothing, awareness of breath, awareness of gravity, awareness of nature, awareness of art, awareness of senses, awareness of a mantra, awareness of an idea, awareness of a safe moment in time, awareness of an imaginary moment in time, awareness of the moment right now, awareness of a dream, awareness of reading a book, awareness of emotions etc.) - if your mind wanders, observe the thoughts, then when you feel like it go back to your awareness. If any part of this feels hard or you're trying to control it then that is the only way to "do it wrong".
3. My favorite part is the idea I don't have to resist or let go of the thoughts that present themselves and can observe them to fruition (then the thought becomes the thing you are aware of). I am now thinking of it like there are thoughts flying around in the back of your mind all the time, and meditating gives your brain the opportunity to organize / clean / let go thoughts as needed. This also works with the body and holding tension (that your awareness can help release/heal things you're subconsciously holding on to). I love this idea and it makes the meditation benefits make much more sense to me (like you are healing yourself) instead of just an emptying practice that is good for you because "reasons".
There are a bunch of meditation examples listed which I am excited to go through and try. I realize now there are a few times I meditated on accident (when I was really tired or high) and there were really crisp images that manifested, and also changing patterns of light, it would be so cool to be able to tap into that consciously.
I want to meditate to help myself heal, to improve my thinking processes, to increase my productivity during my day, to ground myself, to deplug from technology (even for a tiny bit) and to increase my awareness of the little things in life.
When I first started meditating, I thought that you have to clear your mind, and if you can't you're doing it wrong. Then a few years ago someone told me that the goal of meditating isn't to clear your mind, but instead to recognize and let go of thoughts, and that if thoughts pop in your head you're not doing it wrong, but that is the whole point (the recognizing the thought and letting it go). At that time Meditation changed from an uncomfortable chore to a 'meh' chore (like flossing, I didn't hate it but it wasn't fun either). I tried to make it more fun by imagining myself by a river, and throwing the thought in the river and letting it float away, but still it was hard to make myself do it everyday. But really, blank minds are more useful for monks / recluses, whereas an organized and aware mind is better for modern life.
This book has a whole different perspective which makes me excited at the idea of meditating.
1. Meditation shouldn't be hard at all (or boring), it should be relaxing and exploring. People make it difficult by making a bunch of unnecessary rules. Examples: have to stay perfectly still (can't even itch scratch), have to sit up straight, have to keep mind completely blank, have to only focus on breath, have to make it about only spirituality, have to think slowly, have to keep eyes closed, has to be silent, push away emotion, can't investigate thoughts, etc. - so many more).
2. Roche's method is to try a ton of different types of meditation, don't follow what works for someone else exactly just because, but find what you like (no matter how insistent they are that their way is the "right" way). Stick with one thing if you love it, or change it up often if you want to. (Examples: awareness of nothing, awareness of breath, awareness of gravity, awareness of nature, awareness of art, awareness of senses, awareness of a mantra, awareness of an idea, awareness of a safe moment in time, awareness of an imaginary moment in time, awareness of the moment right now, awareness of a dream, awareness of reading a book, awareness of emotions etc.) - if your mind wanders, observe the thoughts, then when you feel like it go back to your awareness. If any part of this feels hard or you're trying to control it then that is the only way to "do it wrong".
3. My favorite part is the idea I don't have to resist or let go of the thoughts that present themselves and can observe them to fruition (then the thought becomes the thing you are aware of). I am now thinking of it like there are thoughts flying around in the back of your mind all the time, and meditating gives your brain the opportunity to organize / clean / let go thoughts as needed. This also works with the body and holding tension (that your awareness can help release/heal things you're subconsciously holding on to). I love this idea and it makes the meditation benefits make much more sense to me (like you are healing yourself) instead of just an emptying practice that is good for you because "reasons".
There are a bunch of meditation examples listed which I am excited to go through and try. I realize now there are a few times I meditated on accident (when I was really tired or high) and there were really crisp images that manifested, and also changing patterns of light, it would be so cool to be able to tap into that consciously.
I want to meditate to help myself heal, to improve my thinking processes, to increase my productivity during my day, to ground myself, to deplug from technology (even for a tiny bit) and to increase my awareness of the little things in life.
December 17, 2015
Aha! This is a book that is so affirming of what we already know on some level. It's not overly gushy but still has depth in its ideas of self-betterment and meditation. I oooohhh and ahhhh often discovering clever new insights and ideas or affirming distant ones I had. That is usually the sign of a master at work. It's that feeling of being next to whoever wrote it and they are smart and cool and just get it while imparting information to you in such a trusted and clean way. It's good stuff. And easily for the novice or expert meditators.
July 21, 2021
This is an interesting book. I'm not quite sure I've fully come to a decision on it yet, but perhaps my debate is worth sharing as an opinion.
I'm trained in traditional styles of meditation, from Zen (a little too cold for me) to Vipassana (kind of my jam). And Roche makes an awesome point demonstrating that these schools of meditation were originally designed for monks, not householders. He goes on to suggest that there's a problem, a misalignment, in a sense: that householders won't get much out of monastic meditation, because it's not suitable for a lifestyle they lead. And that instead of trying to become more like monks, there's a long Tantric tradition (that Roche might gesture toward) that says that householders are awesome and the idea of turning the back on the material world in search of mystical woo woo enlightenment is just not going to work for them.
That, I think, is valuable.
He also suggests that trying to still the mind or to get this idea that thoughts will just, eventually, STOP is just impossible. This is not quite as novel as he seems to think it is. Many Buddhist meditation traditions state the same.
Where I'm on the fence is he seems to be a little (to my mind) too unfocused as to the goal of meditation and the how. Monastic meditation traditions are clear: the goal is liberation. He seems to try to ride the fence between liberation and just having a better quality of life, which are distinct to him and he seems to lean a bit more toward the latter, but his approach is very much toward the latter. Just sort of plotz and watch your thoughts. I mean, that's the gist of the book. Just take some time and watch what your mind does. And if you get lost in that, no problem (this...yeah this is a sticking point for me). If you fall asleep, no problem. If you spend the whole meditation going over your neurotic thoughts, no problem (ummmmm, no.)
With that summary, you can see it's vastly padded--there's just not that much to say about his directions beyond that. He does play variations on a theme like...be mindful while drinking your coffee! Be mindful while listening to music! Be mindful as you go on a walk!
These are all great, but mindfulness is not the same as meditation. And mindfulness's main general goal is to disconnect from past and future and our stories about ourselves, and just be present. Which is great and has tons of health and psychological benefits but a) that's not quite his direction (he is fine with your mind going down rabbit holes) and b) that's not the same as meditation, which is studying the mind at work.
I mean, if it gets more people to explore meditation, I'm 100% all for it. If it gets more people to have better and happier lives, then yes! It certainly lives up to his promise--that it is incredibly easy. However, in the end, I'm going to stick with my meditation techniques which I love and which work for me. Still he has some great perspectives worth any other reader who might, like me, leave the book going, yeah I'll stick to what works.
PS Peep my highlights for some of the great takeaways, regardless of how you feel about his technique.
I'm trained in traditional styles of meditation, from Zen (a little too cold for me) to Vipassana (kind of my jam). And Roche makes an awesome point demonstrating that these schools of meditation were originally designed for monks, not householders. He goes on to suggest that there's a problem, a misalignment, in a sense: that householders won't get much out of monastic meditation, because it's not suitable for a lifestyle they lead. And that instead of trying to become more like monks, there's a long Tantric tradition (that Roche might gesture toward) that says that householders are awesome and the idea of turning the back on the material world in search of mystical woo woo enlightenment is just not going to work for them.
That, I think, is valuable.
He also suggests that trying to still the mind or to get this idea that thoughts will just, eventually, STOP is just impossible. This is not quite as novel as he seems to think it is. Many Buddhist meditation traditions state the same.
Where I'm on the fence is he seems to be a little (to my mind) too unfocused as to the goal of meditation and the how. Monastic meditation traditions are clear: the goal is liberation. He seems to try to ride the fence between liberation and just having a better quality of life, which are distinct to him and he seems to lean a bit more toward the latter, but his approach is very much toward the latter. Just sort of plotz and watch your thoughts. I mean, that's the gist of the book. Just take some time and watch what your mind does. And if you get lost in that, no problem (this...yeah this is a sticking point for me). If you fall asleep, no problem. If you spend the whole meditation going over your neurotic thoughts, no problem (ummmmm, no.)
With that summary, you can see it's vastly padded--there's just not that much to say about his directions beyond that. He does play variations on a theme like...be mindful while drinking your coffee! Be mindful while listening to music! Be mindful as you go on a walk!
These are all great, but mindfulness is not the same as meditation. And mindfulness's main general goal is to disconnect from past and future and our stories about ourselves, and just be present. Which is great and has tons of health and psychological benefits but a) that's not quite his direction (he is fine with your mind going down rabbit holes) and b) that's not the same as meditation, which is studying the mind at work.
I mean, if it gets more people to explore meditation, I'm 100% all for it. If it gets more people to have better and happier lives, then yes! It certainly lives up to his promise--that it is incredibly easy. However, in the end, I'm going to stick with my meditation techniques which I love and which work for me. Still he has some great perspectives worth any other reader who might, like me, leave the book going, yeah I'll stick to what works.
PS Peep my highlights for some of the great takeaways, regardless of how you feel about his technique.
May 24, 2024
4.5, rounding up because this book is truly unique and is an excellent tutorial on how to meditate and how to get over guilt that one is "not meditating correctly." It would be hard to finish this and not start meditating...it truly lives up to the title.
As a meditation teacher of sorts, this book is one I feel good about giving to people who are stuck and have some idea of how they should be practicing mindfulness, and then don't "because it is just too hard and time consuming".
This book normalizes everything that happens when trying to meditate and is filled with optimism, enthusiasm, and encouragement.
Criticism: parts of this book were dull. This was a book I had to keep coming back to and taking breaks from. It took 2 years to build up enough determination to start and persevere. I liked the beginning. There are two chapters in the middle that were a slog for me. Then the end was full of excellent tips and new information (to me).
This is a how-to manual.
The big take-home is that if you fall asleep while meditating, that's great and means you need sleep more than meditation at that moment.
If you have intrusive thoughts while meditating, that's actually good, if you look at those thoughts
non-judgmentally, you can work through them and put them to rest.
The main take homes:
Meditate daily, even if just for a few seconds or minutes.
No judgment about what happens.
It is SO worth it to meditate. For example, meditation can take the place of things that we do to relax or help us tolerate stress. Examples, drinking alcohol, smoking something, taking drugs, having sex, getting a massage, eating candy, watching television. Author states, meditation is more effective than those things and maybe you won't need those things as much if you meditate. BUT then he goes on to say, if you meditate first, and then go ahead and do one of those activities, you will enjoy whatever the activity/vice/habit is MORE.
Highly recommend this book.
As a meditation teacher of sorts, this book is one I feel good about giving to people who are stuck and have some idea of how they should be practicing mindfulness, and then don't "because it is just too hard and time consuming".
This book normalizes everything that happens when trying to meditate and is filled with optimism, enthusiasm, and encouragement.
Criticism: parts of this book were dull. This was a book I had to keep coming back to and taking breaks from. It took 2 years to build up enough determination to start and persevere. I liked the beginning. There are two chapters in the middle that were a slog for me. Then the end was full of excellent tips and new information (to me).
This is a how-to manual.
The big take-home is that if you fall asleep while meditating, that's great and means you need sleep more than meditation at that moment.
If you have intrusive thoughts while meditating, that's actually good, if you look at those thoughts
non-judgmentally, you can work through them and put them to rest.
The main take homes:
Meditate daily, even if just for a few seconds or minutes.
No judgment about what happens.
It is SO worth it to meditate. For example, meditation can take the place of things that we do to relax or help us tolerate stress. Examples, drinking alcohol, smoking something, taking drugs, having sex, getting a massage, eating candy, watching television. Author states, meditation is more effective than those things and maybe you won't need those things as much if you meditate. BUT then he goes on to say, if you meditate first, and then go ahead and do one of those activities, you will enjoy whatever the activity/vice/habit is MORE.
Highly recommend this book.
January 9, 2017
Even though I have years of experience in meditation, I wanted to understand it better and learn more. As a book for beginners, this seemed ideal to refresh my ideas.
The author does a great job of de-mystifying meditation by explaining how natural and instinctive to humans meditation is. She also describes numerous techniques, and advises on progression through them.
I'm giving it 3/5 - one point deduced because there's no index, list or organization of the meditations listed in the book. And another point is deducted from the Kindle edition which has the layout terribly broken (tips and side notes end up at the end of the book, each on their own page, out of context).
The author does a great job of de-mystifying meditation by explaining how natural and instinctive to humans meditation is. She also describes numerous techniques, and advises on progression through them.
I'm giving it 3/5 - one point deduced because there's no index, list or organization of the meditations listed in the book. And another point is deducted from the Kindle edition which has the layout terribly broken (tips and side notes end up at the end of the book, each on their own page, out of context).
November 19, 2021
I listened to the audio version, and finished it in one night. It is an easy listen with about an hour and forty minutes of audio. I listened to this book while having a spa night and then at home yoga practice.
It is a great book to listen to. For me, I though meditation is about having no thoughts and sitting absolutely still for hours on end. This is not the case, and Lorin Roche does a fantastic job at explaining the different ways we can meditate. I have a hard time sitting still and doing nothing. I am excited to try some different meditation techniques Lorin wrote about.
This is a highly recommended book for a quick read and way to relax.
It is a great book to listen to. For me, I though meditation is about having no thoughts and sitting absolutely still for hours on end. This is not the case, and Lorin Roche does a fantastic job at explaining the different ways we can meditate. I have a hard time sitting still and doing nothing. I am excited to try some different meditation techniques Lorin wrote about.
This is a highly recommended book for a quick read and way to relax.
May 19, 2024
A helpful guide, though with somewhat outdated comments on women, and it’s clear this author has a high drive. The different types of meditations through a large chunk of the book are why it took me so long to finish. I didn’t find them all that helpful, and it’s hard to remember all the details when actually attempting to try one.
The best parts of the book for me were towards the end: obstacles, welcoming individuality, and meditation into daily life.
If you’re struggling to mediate, it’s a good guide to get started without judging yourself. I have a decently regular mediation practice and have read quite a few guides, and this one has been helpful in adding to my practice.
The best parts of the book for me were towards the end: obstacles, welcoming individuality, and meditation into daily life.
If you’re struggling to mediate, it’s a good guide to get started without judging yourself. I have a decently regular mediation practice and have read quite a few guides, and this one has been helpful in adding to my practice.
February 1, 2019
Has some great meditation ideas
June 24, 2019
They were not kidding with how easy it is. This is now my reference book should I ever endeavor to generate a good meditation habit.
November 22, 2020
Easy to follow and so many techniques I had no idea about. This book helped me quite a bit when I first started meditation. Highly recommended
January 20, 2023
This was a good read that I have been able to take things from and utilize in my daily life for the better!
November 23, 2023
Concise starting guide for beginners, but seasoned meditators can also find some new methods of meditation
January 23, 2025
Good basic overview.
June 13, 2025
I really liked this, and intend to go back to it for some of the good reminders.
Read
November 27, 2025Basic meditation, helpful.
April 11, 2012
I have been reading this over a really long time using the book as my preparation before meditating, and most of the time it has worked really well for me. I still need to work more on getting meditation into my regular routine, but I have still found it useful even when coming to it off and on over the last 6 months.
September 6, 2016
This might be called "The Hedonist's Guide to Meditation." Using this approach, Roche does a good job of directing readers away from the most common mistakes people make when trying meditation as beginners. However, the role and value of ascetic practices still leak out here and there in his text. He also offers a nice variety of techniques for people to try out.
February 9, 2008
Easy to read, do-it-yourself tutorial on mediation. I picked it up cause I wanted to start meditating. I have yet to stary, but that's my fault! The book is a wonderful slow progression through meditating.
B/B = BUY for referencing
B/B = BUY for referencing
October 25, 2014
I really like Lorin's approach to meditation. It's very westernized, but I think he understands that the biggest hinderance to helpful meditation is overthinking it. His approaches are very simple and I've found them useful in my life.
May 17, 2015
Helpful
I wanted to develop a meditation practice this year, but I struggled with emptying my mind. This book helped me to see alternative forms of meditation that could be rewarding and helpful.
I wanted to develop a meditation practice this year, but I struggled with emptying my mind. This book helped me to see alternative forms of meditation that could be rewarding and helpful.
March 9, 2008
I found that the best way to learn meditation was by using CDs that were guided meditation.
September 16, 2009
This is a very easy to follow and logical introduction to meditation. The author takes away any trepidation you may have concerning the topic by using a common sense approach.
July 14, 2011
Great book for those in search of direction on how to start quieting the mind.
February 2, 2012
Practical, easy to follow and entertaining. Perhaps best suited to a beginner, yet even experienced people will find applicable techniques.
May 28, 2013
The book lists quick ways to meditate. A lot of the exercises are about being aware of oneself and ones space- tuning in.
September 11, 2016
A book to revisit repeatedly - Got some nice ideas for starting.
August 11, 2014
Casual approach to meditation. Amazing book!
February 1, 2015
I didn't find the descriptions of different meditations particularly useful, but the pitfalls/what not to do/'rules' were the most useful part of the book for me.
July 18, 2015
The best meditation book I've come across so far. Very practical and no mumbo jumbo.
Displaying 1 - 30 of 31 reviews