Practice Plan for Beginners
Practice Plan: Example 1
Practice daily: 1) Experience Breathing, 2) Good Wishes and 3) Daily Exercises of The Week:
Daily Exercises of The Week:
- week 1: none
- week 2: none
- week 3: Body Sensation Awareness
- week 4: Mindful Movement (qigong)
- week 5: Standing meditation, Walking Meditation
- week 6: Body Scan
- week 7: Posture awareness
- week 8: Mindful Eating
- week 9: Experiencing Gratitude
- week 10: Mental State Awareness, Feeling Awareness
- week 11: Mintal Object Awareness
- week 12: Experiencing Joy of Others
Guideline
- Daily 60 minutes of sitting meditation. (or 2 sets of 30 minutes or 6 sets of 10 minutes.)
- Record meditation journal: What you practiced (or how you did) and the result (what you have discovered or learned)
- Measure attention span on breathing.
- Participate group meditation weekly and take a meditation retreat monthly.
- Adjust this plan to meet your specific needs if it is necessary.