Weekly Meditation Plan
you will do a grounding meditation exercise. Grounding
techniques will help you feel balanced and centered. It helps
you connect to the earth and the nature. Just like breathing
exercises, grounding is a basic form of meditation and also used
for preparation for other types of meditations. But you can also
practice it alone and it will bring you a great feeling of
stability and balance.
go to your chosen place in your house. For this exercise you
will sit on a chair with your feet placed flat on the ground.
Make sure that your back is straight yet relaxed. Close your
eyes and take a couple of cleansing breaths.
turn your attention to your feet. Imagine that from underneath
your feet, small roots are starting to grow out. The roots are
slowly growing longer as they penetrate your skin. Allow them to
go through the floor beneath you. This exercise must be done
slowly so you really get the chance to feel that the roots are a
part of you. Follow the roots as they grow longer and through
the different floors in your house or apartment. Now let the
roots penetrate the soil as they work their way thought the
earth. They will continue to grow until they reach the very
center of the earth. Imagine a giant globe of powerful energy at
the center and let the roots plug into this energy.
imagine that as you inhale, you are absorbing energy from these
roots. Let the energy slowly move their way up through the roots
for every inhalation that you take. Let them then reach you
feet, and try to really feel the tingling sensation of energy
coming through your feet and into your legs as it moves up
through your entire body. Feel the energy filling your body with
warm and healing energy. Feel the steadiness of this absorption
process. Let it all work naturally and in perfect harmony.
this for 20 minutes and then slowly pull back your roots from
the center of the earth. Visualize the roots being pulled back
through all the different layers they went through until they
reach your feet and slowly merge with them again. Continue your
day feeling much more centered and grounded.
ready for your daily short breathing exercise. Take a break from
your day and then go to a quiet place where you can be alone for
5 minutes. Sit down and close your eyes. Inhale while counting
from 1 to 7 and let the air fill your stomach. Hold the air
while counting to 10 and then exhale for another 7 seconds. Do
this 5 times and then go back to your day with new energy that
will last for the rest of the day.
it is time for your second grounding exercise of the day. So
find a chair and place your feet flat on the ground while
keeping your back straight. Close your eyes and take a few
breaths to empty your mind and still your body.
a tingling sensation under your feet as roots are starting to
grow out of them. Allow the roots to penetrate your feet and the
ground beneath you. Feel the roots go through the different
materials of the different levels of your house until they reach
the soil. Use your imagination to make the experience as real as
possible. Try to feel the texture of the soil as the roots work
their way to the center of the earth.
they have each the bright energy globe at the center, they start
to absorb energy from it, and guide it through the roots and
towards your body with every breath that you take. Feel the
energy enter your body through your feet and feel how it spreads
to every little part and cell in your body. Allow the powerful
energy to fill and fuse with your own energy field.
this exercise for 20 minutes and then pull back the roots from
the ground and back into your body. Now open your eyes and feel
the pleasant feeling of being connected and balanced.
made it through the week… Congratulation! Creating a new habit
is one of the most difficult things, so take a moment to feel
proud of yourself.
this weekly plan and make meditation a natural part of your
life. After a couple of weeks, or even already after the first
week, you will start to feel much more relax on a daily basis.
You will feel this inner calmness and things that used to make
you upset will no longer have the same influence on you. You
will also start to experience better sleep and a higher energy
level during your day.
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