Weekly Meditation Plan
you will try another relaxation meditation called visualization
meditation or imagery meditation. This type of meditation is
great to reduce stress, as it will feel like a small mental
retreat and a time for your mind and body to restore its energy
and feel at peace.
go to you chosen meditation location and sit comfortably. Close
your eyes and perform the imagery meditation for 20 minutes
before you start your day.
again you will have to take a short 5-minute break from your day
to do the same breathing exercise as you did yesterday. So go
somewhere that you wont be disturbed for 5 minutes and then sit
down. Inhale deeply for 7 seconds in a constant manner. Hold
your breath for 10 seconds and then exhale in 7 seconds. Feel
yourself getting rid of worries and muscle tension. Pause for a
couple of seconds and then inhale again. Just like the day
before, you will take 5 breaths like this and then go back to
your day feeling much more energized and centered.
short meditation exercise will be constant through out the week.
Every day you will perform this exercise at the same time with
no variations. It is only the morning and evening meditation
that changes daily.
like in the morning meditation you will now practice a imagery
meditation where you will cleanse your mind for thoughts. You
may want to do the beach visualization for the evening, as this
will give you a feeling of being cleansed as the waves washes
out all thoughts and tension. A beach is a very calming place
and perfect for letting go of worries and stress.
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.
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