Weekly Meditation Plan
up 30 minutes before you use to, so that you have time to
perform a morning meditation at a quiet and peaceful time where,
if you do not live alone, people are still sleeping and noisy
sounds from the streets outside are fewer.
find a quiet spot in your house where you feel inspired to do
your meditation. Perhaps you have a large window out to your
garden or some sort of calming environment that you would like
to sit in front. Or maybe you prefer less distraction and
therefore find an empty corner of a room the perfect place to do
your meditation. Choose whatever feels right for you.
sit in a comfortable meditation posture and close your eyes.
a 20 minutes long breathing meditation where you main focus is
to calm your body and energize it, so that you can feel good the
rest of the day
this time you are probably at work, in school, at a lecture, or
somewhere you can’t perform a long meditation and that is all
right. Wait till you have a short break, such as lunch, toilet
visit, or some sort of quiet time. If you are not alone, go
somewhere that you will not be disturbed. You only need to be
gone for 5 minutes, so it wont be a long break.
down and close your eyes. Take a deep slow inhaling breath all
the way down to your lower abdomen. Inhale in about 7 seconds
and then hold the air for 10 seconds if possible. Now exhale in
7 seconds and allow all the worries and impressions, you have
taken in during the day, to leave your body. Take a short pause,
and then inhale again the same way as before. Take 5 of these
slow breaths, which will take you a little under 3 minutes to
you at any time feel dizzy or uncomfortable, stop the exercise!
you are done, you can return to your day and feel much more calm
you go to sleep you need to do another 20 minutes breathing
meditation to let go of all the different impressions you have
taken in during your long day. You need to clear your thoughts
and mind so that you can go to sleep without worrying or
thinking too much about your day. This will help you fall asleep
faster and sleep much better.
go to your special place in your house where you want to do the
meditation. Do not perform the evening meditation lying down, as
you may fall a sleep. Choose a good posture and then close your
eyes and do a breathing
meditation, where you will release
thoughts and worries from your body.
was you first day… Well done! Now you have completed the most
difficult step, which is getting started. Now you just have to
make meditation a natural part of your day and make it feel like
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