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.

See also

Meditation Preparation Exercises, Breath Watching, Others