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Meditation 4 Week Program 

Recommendations

  • Commit to one long slow breath a day.     

  • Meditate the same time each day. Preferably in the morning.

  • Goal is NOT stopping thoughts but being aware of them.

  • Goal is to cultivate a kind attention.

  • The obstacles such as being tired, bored and or lazy are opportunities to practice kindness, dedication, persistence, confidence and acceptance.

  • Every meditation is a good meditation.

  • Doing the practices regularly helps strengthen your practice. It is like a truck going up the hill. If you keep doing it every day you develop momentum.

  • Be curious. Have a beginner’s mind. Really be curious about your breathing.

  • Do as many informal exercises as you can:

Aspirations before formal meditation

  • When you meditate it can be very helpful to think about your motivation. If you start out your meditation with your aspirations then it can help inspire you and help you cultivate a sense of well-being. Here are some suggestions:

    May I find peace, calmness and contentment.

    May I be kind to myself and others.

    May I have realistic expectations of myself and others

    May I find the wisdom to respond constructively to difficult situations.

Gratitude after formal meditation

  • Think about all of the things you are grateful for.

  • Repeat Thank you, Thank you, Thank you

  • Smile

Decide what you think that you can do in this list and see if you are disciplined enough to do it.   If not, why not.

DAY 

Formal Practice

Micro Practice

One

 5 min – long slow breath
“Calm my body” – Click Here		 Say to yourelf:
Breathing in I calm my body.
Breathing out I calm my mind.

Two

 5 min – long slow breath
“Balanced Breathing” – Click Here		 Count to 4 on the in-breath
Count to 4 on the out-breath
Pause between breaths.

Three

 5 min – long slow breath
“Focal point” – Click Here		 Take several breaths focusing on
the places that you feel the breath
most vividly

Four

 5 min – Kristin Neff
“Self-Compassion Break” Click Here
and look for “Self-Compassion Break” on the page		 Everytime that you see
someone, just wish them well
to your self.

Five

 5 min – long slow breath
“Calm my body” – Click Here		 Say to yourelf:
Breathing in I calm my body.
Breathing out I calm my mind.

Six

 5 min – long slow breath
“Focal point” – Click Here
 Take several breaths focusing on
the places that you feel the breath
most vividly

Seven

 Choose any of the exercises above and do
and do it for 10 minutes		 Every time that you see
someone, just wish them well
to your self.

Micro Practices

  • Repeat the exercises throughout the day.

  • Just do it for a short period of time.  1 or 2 minutes is enough.

  • Find a trigger.  For example

    • every time you see a stranger

    • every time you go through a portal.

    • Before or after a stressful situation

Formal Practice

The best time to do it is in the morning because it is less likely you will be tired or feel overwhelmed. If you start out with 5 minutes you can just wake up 5 minutes earlier.

Decide what you think that you can do in this list and see if you are disciplined enough to do it.   If not, why not.

 

DAY 

Formal Practice

Micro Practice

One

 10 min – Body Scan – Click Here 
 Wish that other’s do not suffer.

Two

 One Mindful meal Think of something to be grateful for

Three

 10 min – Soft Belly –
Mind Body Medicine – Click Here		 Say to yourelf:
Breathing in I calm my body.
Breathing out I calm my mind.

Four

 10 min – Qigong – Lee Holden – Click Here
and or Washing the dishes mindfully		 Everytime that you see
someone, just wish them well

Five

 One Mindful Shower
 Count to 4 on the in-breath
Count to 4 on the out-breath
Pause between breaths.

Six

 10 min – Long slow breath – Click Here
 Before and after go through a portal
Take 1 long slow breath. 

Seven

 Do a 10-minute meditation without being guided.
Choose any combination of techniques.
and or listen to your favorite music and treat it like a meditation.
Notice when your mind wanders.
 Every time that you see
someone, just wish them well
to your self.


Extra Credit 

  • Load Insight Timer on your smartphone   Click Here from your Smartphone

  • Once your Insight Time is on your smartphone

    • From Pain to Peace by Bethany Auriel-Hagan – Click Here

    • Yoga Nidra for Deep Relaxation & Sleep – Casey Conerly – Click Here

Micro Practices

  •  Repeat the exercises throughout the day.

  •  Just do it for a short period of time.  1 or 2 minutes is enough.

    •  Find a trigger.  For example

      • Every time you see a stranger

      • Every time you go through a portal.

      • Before or after a stressful situation

Formal Practices

The best time to do it is in the morning because it is less likely you will be tired or feel overwhelmed. If you start out with 5 minutes you can just wake up 5 minutes earlier.

Decide what you think that you can do in this list and see if you are disciplined enough to do it.   If not, why not.

DAY 

Formal Practice

Micro Practice

One

 5 min – Loving Kindness – Set a timer and for
5 minutes think about the people you love and
wish them well		 Everytime that you see a stranger
wish that they find happiness.

Two

 5 min – Compassion – Set a timer and for 5 minutes
think about the people you love who are suffering
and wish them well		 Before each meal, think about
things that you are grateful for.

Three

  10 min – For 10 minutes –
Doing loving kindness and then compassion		 Every time that you go through a
portal notice your emotional state
of Mind.

Four

 15 min – Chris Germer –
Self-compassion break – Click Here		 Everytime that you see
someone, just wish them well
to your self.

Five

 15 min – Chris Germer –
Soften soothe and allow – Click Here
 Say to yourelf:
Breathing in I calm my body.
Breathing out I calm my mind.

Six

 15 min
Qigong 10 min – Click Here
Long Slow Breath 5 min Click Here
 Take several breaths focusing on
the places that you feel the breath
most vividly

Seven

 Choose the guided meditations that you prefer
 Every time that you see
someone, just wish them well
to your self.


Extra Credit 

  • Load Insight Timer on your smartphone   Click Here from your Smartphone

  • Once your Insight Time is on your smartphone

    • From Pain to Peace by Bethany Auriel-Hagan – Click Here

    • Yoga Nidra for Deep Relaxation & Sleep – Casey Conerly – Click Here

Micro Practices

  •  Repeat the exercises throughout the day.

  •  Just do it for a short period of time.  1 or 2 minutes is enough.

    •  Find a trigger.  For example

      • Every time you see a stranger

      • Every time you go through a portal.

      • Before or after a stressful situation

Formal Practices

The best time to do it is in the morning because it is less likely you will be tired or feel overwhelmed. If you start out with 5 minutes you can just wake up 5 minutes earlier.

Decide what you think that you can do in this list and see if you are disciplined enough to do it.   If not, why not.

Day 5 –

Day 6 and 7 –

DAY 

Formal Practice

Micro Practice

One

 10 min – Tara Brach – RAIN – Click Here
 Wish that other’s do not suffer.

Two

  20 min – Kristin Neff’s Web Page Click Here –
Find Loving Kindness Meditation		 Think of something to be grateful for

Three

 20 min – Chris Germer – Web Page Click Here
Find ““Self-Compassion Break”		 Take several breaths focusing on
the places that you feel the breath
most vividly

Four

 15 min – Chris Germer – Web Page Click Here 
Find ““Soften Soothe and Allow”		 Everytime that you see
someone, just wish them well
to your self.

Five

 Choose the guided meditations that you prefer
 Calm my body

Six

 Do a 15-minute meditation without being guided.
Choose any combination of techniques.
 Focal point

Seven

 Do a 15-minute meditation without being guided.
Choose any combination of techniques.
 Every time that you see
someone, just wish them well
to your self.


Micro Practices

  •  Repeat the exercises throughout the day.

  •  Just do it for a short period of time.  1 or 2 minutes is enough.

    •  Find a trigger.  For example

      • Every time you see a stranger

      • Every time you go through a portal.

      • Before or after a stressful situation

Formal Practices

The best time to do it is in the morning because it is less likely you will be tired or feel overwhelmed. If you start out with 5 minutes you can just wake up 5 minutes earlier.

        Personalizing your daily Practice – Optional sections

Create a practice that is most comfortable and meaningful for you.

As long or short as you prefer.
Just choose the sections that are most supportive of you.
Below are some different things that you might want to include.
Feel free to combine any other meditations, quotes or techniques that you prefer. 

Opening Aspiration 

An Example:
May I find peace, calmness and contentment.
May I be kind to myself and others.
May I have realistic expectations of myself and others
May I find the wisdom to respond constructively to difficult situations.

Calming the body

An Example:
Soft Belly Breathing:
Breathe in long slow and deep.   Breathe in through the nostrils.   Breathe out through your mouth.
Completely fill your abdomen on the inbreath.    Completely empty your abdomen on the outbreath.
Focus your full attention on the sensations in the nostrils on the inbreath.
Focus your full attention on the sensations on your lips as your breathe out on the outbreath. 

Mantras

Kirtan Kriya Instructions -How to do Kirtan Kriya Yoga

Kirtan Kriya – 12 Minute Kirtan Kriya  YogaYoga

Quotes and Prayers

Click Here For Quotes and Prayers on this website   

Body Scan 

Body Scan – This guided mediation can help you sleep at night

Focused Meditation

Open Awareness

Compassion

Compassion Meditation

Closing – Gratitude

Smile.
Think of all of the things you are grateful for.   It could be:

Loved ones
A Higher Power
Spiritual Being
Mentors
Physical well-being
Educational and Professional opportunities

Informal Practices

Helpful Websites

These web sites have a wide variety of guided meditations and informal practices
Greater Good
Chris Germer
Kristin Neff
Dharma Seed