Weekly Meditation Plan
– Body Scan
you will try a more physical type of meditation exercise called
Body Scan. Here you will focus on your physical body more than
the mind, which is a great exercise for releasing any muscle
tension you have. You will work your way through every body-part
while releasing tension and negative energies.
to your meditation location of your house. For this meditation
it can be a good idea to lie down, if you can do so without
falling a sleep. Close your eyes and take a couple of cleansing
breaths to help your calm your body and mind.
your focus to your toes. Feel their presence and the weight of
them. Now actively loosen any tight muscle in your toes. Feel
them become loose and light as if a cloud of negative energies
were lifted from them.
move up to your entire feet. Notice any muscle tension in them
and the actively loosen and relax your feet which makes them
very feel weightless. Enjoy the moment of totally relaxed feet.
on the lower part of your leg under the knee and down. Feel the
muscles in this area and willingly let go of any tension there
may be. Just relax. Feel them become less heavy and less pulled
towards the ground.
on up to your thighs notice how heavy they feel. Notice any
negative energy inside them that causes the muscles to be tense
and stressed. Now let go and loosen every little tense muscles.
Feel how free and feathery they feel.
to move up and go through every little part of your body. End
with your head and make it as loose and light as the rest of
your body. When you are done you will feel much more free and
this exercise for 20 minutes and then feel ready to start your
day with a positive attitude and a stress-free body.
for your 5-minute breathing exercise. Excuse yourself and take a
short break and go to a quiet location where you can be alone
for a moment. Do your usual breathing exercise and inhale for 7
seconds while counting in your head. Hold your breath for 10
seconds and then exhale for 7 seconds. Let every breath energize
you and fill you with a positive and strong energy that will
last for the rest of the day. Do your 5 rounds of inhaling and
exhaling and then return to your day.
it is time for your evening meditation and just like in the
morning, you will do a total body scan. So lie down and take a
couple of cleansing breaths. Focus on your toes, as they lie
there heavy in the ground. Focus on loosen every muscle in your
toes and make them as light as a feather. Now move up to your
feet and do the same with them till they feel free and loose.
Scan your entire body just like you did the first time. Enjoy
the feeling of a free and weightless body. Feel the level of
stress in your body being reduced.
body scan in the evening before you go to sleep is great for
getting a better sleep as your muscles will be loose and all the
tension that has been building up inside your body and muscles
during your day is now released so it wont spoil your sleep.
is a very good idea to keep a meditation journal where you will
document all of your activities and the results that you get.
Include everything that you can think of, such as what you had
difficulties with, if it made you feel relaxed and calm or if
you had trouble focusing. Write everything down in your
meditation journal, so that you can look back and thereby really
notice any improvements.
you complete today’s training? How did it go? Share your story