How Meditation Makes You a Better Writer (and 5 apps to get you started)
Here’s something that might surprise you: we writers don’t just write when we’re sitting at our desks. Our brains are always working on our stories—detangling plot snags, filling holes, connecting threads—even when we’re doing other things. Like washing dishes, walking the dog, or standing in line at the grocery store.
Scientists call this process “idea incubation.” I call it “story marination” (a topic I explore in depth in my book Page One to Done). And it’s one of the most powerful tools in a writer’s arsenal, because it means your brain is writing even when you’re not. Imagine sitting down to write each day and having all (or at least some) of yesterday’s story problems already solved!? It’s pretty awesome.
But here’s the catch: our brains can only do this magic marination work if we give them the space they need to do it, which very few of us modern humans actually do.
If you fill every spare moment of your day with attention-consuming activities like scrolling social media, checking the news, refreshing your inbox, or binging podcasts or Netflix shows, your brain has little room left to marinate on your story. It’s too busy processing all that other input to quietly work on your plot, characters, and world in the background.
So how do we create the space necessary to ensure this magical marination process happens?
There are several ways, which I explore more in the book, but one of the most effective (and most researched) is meditation.
Not only does meditation help quiet the mental noise that gets in the way of story marination, it also creates space in your mind which allows the “imagination network” to activate (the part of our brain largely responsible for the marination process.) This primes our brains to make the kinds of unexpected connections that lead to story breakthroughs.
And here’s the good news: there are lots of meditation styles to choose from, allowing you to experiment and find one that works best for you. So even if you’ve tried meditation before and thought, “this isn’t for me,” it might not be meditation that’s the problem, it might just be the style you tried.
In this post, I’m breaking down some of the most popular styles of meditation, what makes each one unique for writers, and finally some apps I recommend to help you get started.
Meditation Styles for Writers
Focused Attention Meditation
This is probably the one most people think of when they hear the word “meditation” (it’s also commonly called “mindfulness meditation”). It involves choosing an anchor—your breath, a sound, a visualization, a candle flame, or even a repeated word or mantra—and keeping your attention focused on it. When your mind wanders (and it will!), you notice that it’s wandered, and gently bring your attention back (ideally without judgement). That’s the whole practice. Simple, but not easy.
Think of it as a workout for your concentration muscles. Over time, it trains your ability to notice when your attention has drifted and bring it back—a skill that’s just as useful at your writing desk as it is on the cushion. If you struggle with distraction during writing sessions, like checking your phone, peeking at email or social media, or falling down research rabbit holes, this style is worth trying.
Body Scan Meditation
This one involves slowly moving your attention through your body, part by part, usually starting at the top of your head or the tips of your toes and working your way down or up. You’re not trying to do anything or fix anything. You’re just noticing what’s there: tension, warmth, tingling, discomfort, nothing at all. It’s one of the core practices in the popular Mindfulness Based Stress Reduction (MBSR) program (which I’ve now taken twice!).
Research has shown that regular body scan practice can reduce stress and anxiety, lower cortisol levels, and improve sleep quality, all essential benefits for a writer, especially if you’re pushing to finish a draft, juggling deadlines, or just showing up day after day. A well-rested, less-stressed writer is a writer who can persevere through creative obstacles and make it to “the end.”
Guided Meditation and Visualization
If the idea of sitting in silence with your own thoughts sounds intimidating, guided meditation is a wonderful way in. A teacher or recording walks you through the practice, telling you where to place your attention, what to imagine, or how to breathe.
Many of the apps I recommend below offer extensive libraries of guided meditations for everything from stress relief to creativity to sleep. And here’s a nice connection for writers: visualization is essentially what we do every day when we imagine our stories. So if you can picture a scene in your novel, you can absolutely do a guided visualization!
Loving Kindness Meditation (Metta)
This practice involves silently sending goodwill, kindness, and warmth toward yourself and others, usually starting with yourself, then expanding outward to loved ones, acquaintances, difficult people, and eventually all living beings.
It might feel a little awkward at first, but research shows it can increase positive emotions and reduce self-criticism, both essential aspects of joyful writing (especially if you’re looking for ways to manage that cranky roommate, the inner critic!) I’ve been practicing metta for a few years now and it’s been transformational to my relationship with my writing and my inner critic. Loving kindness won’t silence the critic entirely, but it can turn down the volume enough for you to keep writing, and maybe even inspire a little love and acceptance toward the voice. (I know, sounds impossible, but it’s true!)
Movement Meditation
Not all meditation requires sitting still. Yoga, Qigong, Tai Chi, and walking meditation are all forms of movement meditation that combine gentle physical activity with mindful awareness. These can be especially useful for writers who want the benefits of mindfulness but can’t (or don’t want to) sit for long periods. They’re also a great fit for the time between writing sessions, when you need to step away from the desk, move your body, and give your brain some breathing room. Studies have found that walking specifically opens up the flow of thought and helps people generate more useful, quality ideas.
Open Monitoring (Open Awareness) Meditation
This is the style I recommend most often to writers, and for good reason.
Open monitoring involves opening up to all experiences in the present moment, instead of focusing on one specific thing like the breath. You open your mind to everything arising around you: sounds, sensations, thoughts, emotions, and practice just letting them be, without judging them or trying to change or control them. Research has shown that this style is particularly beneficial for story marination, which is one of the reasons it’s become my go-to meditation practice over the past few years and why I explore it in more detail in Page One to Done.
If you’re looking for the style with the strongest researched benefits for creativity, this is one to try (although it’s not necessarily the most beginner friendly.)
Recommended Meditation Apps
If you’re ready to experiment with one (or a few!) of these styles, here are some apps I recommend. (These are not affiliate links, but independent recommendations.) Each one has a slightly different personality, and most offer free content or trials so you can try before you commit. Download a couple and see which one clicks.
Created by neuroscientist and author Sam Harris, Waking Up is less about relaxation and more about understanding how your mind actually works. It’s intellectual, philosophical, and a little heady, which is exactly why I like it. If you’re like me and need to understand the why behind a practice before you’ll commit to it, start here. Free 30-day trial, and if cost is a barrier, they’ll give you a free year scholarship. You just have to ask.
Good for: Focused Attention, Open Monitoring
Calm is the Swiss army knife of meditation apps. Guided meditations, focus music, sleep stories narrated by people like Matthew McConaughey (yes, that Matthew McConaughey). It’s a great all-in-one app if you want something that covers everything from a five-minute meditation before a writing session to a bedtime story after a long writing day. Free version available with limited content, and a 7-day free trial unlocks the full library.
Good for: Focused Attention, Body Scan, Guided Meditation, Loving Kindness
If you’ve never meditated before and the whole thing feels a little intimidating, Headspace might be the perfect place to start. It’s friendly, structured, and walks you through the basics in a way that doesn’t make you feel like you’re doing it wrong. Their courses build on each other so you’re not just randomly picking meditations and hoping for the best. Free 14-day trial, and it’s free for all teens in the U.S.
Good for: Focused Attention, Body Scan, Guided Meditation and Visualization, Loving Kindness
This is the one to try if you don’t want to pay for a subscription. The free version has over 200,000 guided meditations (not a typo) with no paywall on the core content. It also has a simple meditation timer for when you want to practice on your own without any guidance. It’s not as polished as Calm or Headspace, but the sheer amount of free content is pretty awesome.
Good for: Focused Attention, Body Scan, Guided Meditation, Loving Kindness, Movement Meditation, Open Monitoring
This one has a completely different feel from the others. It comes from the monastic community of Zen Master Thich Nhat Hanh and it’s 100% free. No subscriptions, no ads, no in-app purchases (although they do ask for donations if you feel inclined to support them). It’s quieter, gentler, and more contemplative. If the other apps feel too slick or commercial, Plum Village might be more your cup of tea. It will always remain free.
Good for: Guided Meditation, Loving Kindness, Movement Meditation
Start Small
No matter which style or app you choose, the most important thing is just to start. You don’t need to sit on a cushion for 30 minutes a day. Even a few seconds of intentional pausing between writing sessions can make a difference. And the research backs this up!
When we stop filling every spare moment with something, our brains start doing really cool things on their own. Like solving plot problems, discovering character backstories, and sorting out scene details we’ve been struggling with for days.
The bottom line is this: everyday distractions, even small ones, add up and start to interfere with our creativity, both at our desks and away from them. Meditation—in whatever form works for you—helps us reset, recenter, and create the space our brains need to keep working on our stories, even when we step from our desks.
Filed under: Tips for Writers Writing Mastery Tagged with: fast drafting meditation novel fast drafting page one to done
