Practice Plan for Beginners
Practice Plan: Example 1
Practice daily: Breath Watching Basic, Just be, Good Wishes and Daily Exercises of The Week:
Daily Exercises of The Week:
- week 1: Body Phenomena Awareness
- week 2: Mindful Movement (qigong)
- week 3: Standing meditation, Walking Meditation
- week 4: Body Scan
- week 5: Experiencing Gratitude
- week 6: Mindful Eating
- week 7: Feeling Awareness
- week 8: Mental State Awareness
- week 9: Mind Awareness
- week 10: 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)
- Participate group meditation weekly and take a meditation retreat monthly.
- Adjust this plan to meet your specific needs if it is necessary.
Practice Plan: Example 2
Practice daily: Breath Watching Basic, Just be, Good Wishes, Daily Exercises of The Week.
Daily Exercises of the Week:
- week 1: Seeing a phenomenon.
- week 2: Seeing patterns.
- week 3: Seeing relation between phenomena.
- week 4: Seeing causes.
- week 5: Knowing your mind that knows the phenomenon and the cause.
- week 6: Seeing what phenomena truly are.
- week 7: Practice the above methods with a different viewpoint.
- week 8: Practice the above methods with another phenomenon.
Practice Plan: Example 3
Practice daily: Breath Watching for others and the Daily Exercises of The Week:
Daily Exercises of The Week:
- week 1: eat your meals for your loved one.
- week 2: eat your meals for your friends.
- week 3: eat your meals for everyone.
- week 4: eat your meals for all living beings.
- week 5: walking meditation for all living beings.