You don't need exercises: The book is a step by step "instruction manual".
There is only one exercise (in this context; there are many other forms of meditation) Sit comfortably. Breath in. Breath out. Repeat. Now gently try to let go of your thoughts, and gently focus your attention on your breath. When your mind slips, bring it back to the breath. Repeat for as long as you want to sit.
The reason you want to read the book is because it deals systematically with the practicalities, such as how to deal with pains and aches and distractions, or how to deal with sudden intense nonsensical urges (for example, when I started I went through a period where I'd get one minute or so in and then be convinced that I'd failed to set my timer, and that I had been sitting for way too long, and that I'd be late for something, anything; it took weeks to push past that barrier).
I'd also strongly recommend this series [1] of recordings of a course by Gil Fronsdal. It covers the same practice, and fits very well with the book. And like the book, the course recording is very much kept secular.
I've been using the Headspace app for several months and found it to be very helpful. While doing the exercise, which is a daily 15 minute guided meditation session, I feel much more relaxed. And throughout the rest of my day I find that I'm more aware of my reactions to various events and sometimes I'm able to step outside an emotional reaction and see what I'm doing, and whether it's actually how I want to act, and then behave accordingly. It's no panacea, but I have found it useful enough to keep doing pretty much every day despite the friction which tends to lead to giving up on good habits.
I know Gil Fronsdal and the community he serves. His talks are always practical and empathic. There won't be any woo or supernaturalism in these, but a generous humanity.
It depends on the type/s of meditation in which you are interested.
In the Christian West, there are several schools of "discursive meditation", or mental prayer, which developed over many centuries. This kind of meditation, practiced daily and closely connected to regular examination of conscience, is seen as an important component of the struggle to overcome vice and cultivate virtue.
Two resources you might find helpful in learning how to go about discursive meditation are a short essay on Lectio Divina and the Fifth Treatise from Fr. Rodriguez's Practice of Perfection and Christian Virtues:
In the Christian East, meditation generally takes the form of "passive contemplation" rather than discursive meditation. The Philokalia is probably the best resource for learning more:
The scenery looks a bit odd ... he is sitting on a couch and the studends on the floor, kind of looking up to (admire) the master. But he is in his talks the opposite of a self-salesman.
Anyway, this is very systematic and in itself the best approach I've seen so far. There are practices that need to be done and learned in a specific order.
In this spirit it all starts with the basic step:
Regular time and place! If we fail this, it won't happen! Followed by the other practices (inner dialog, sitting, breathing ... inspecting thoughts later on ...) in the required order.
Really, the best I've seen so far.
Also, very recommended his podcast "Developing Determination for Enlightenment", where he's talking about the paradox of letting go while being determined to aim for enlightenment.
I'll second this, with the specific request for recommended secular resources. I've found I get pretty turned off the higher the quantity of mysticism / spirituality, veneration of random leader persons, and faux eastern cultural elements thrown in as color.
As someone who has gradually moved away from the more "woo" end of the spectrum and more towards the practical end, I found Waking Up to be a really good read.
The Mindfulness in Plain English book mentioned above, or the Insight Meditation Center talks linked below, are both without fake spirituality or mysticism.
"Meditation and transformative practice vis-à-vis rationality, phenomenology, neuroscience and {clinical, developmental, evolutionary} psychology because humans."
The best resources I have found are books, audio tracks, a good meditation app and discipline. In regards to the latter, the hardest thing about meditation is consistently doing it.
Books: "Calming the anxious mind" by Jeffrey Brantley, "Mindfulness: An eight-week plan for finding peace in a frantic world" by Mark Williams and Danny Penman, "Mindfulness for Beginners" by Jon Kabat-Zinn (my favorite), "Wherever you to there you are" by Jon Kabat-Zinn
Audio: The second and third book both have cds or downloadable tracks. The audio tracks are a good way to start.
App: Insight timer. I have been using it for years.
Most of these books approach meditation from a non-religious approach.
While it's not meditation, one of the best things I've discovered recently for relaxing with minimal effort are binaural beats (also branded commercially as "HemiSync"). Put those on for half an hour before going to sleep and it's like nothing else.
There are free apps for android (and probably ios as well) you can use. You just need earphones.
