3 Step Meditation Plan for Lesson One
You are ready to begin a simple meditation practice, powerful enough to satisfy and serve you well and nourish your mind and spirit for the rest of your life.
Follow this practice until you are ready to proceed to Lesson Two.
A second meditation technique will be added and the time spent in meditation will be increased. Remember to follow your intuition. There is no hurry. You have the rest of your life to practice and allow its many delights to unfold and be revealed!
Set aside 10 minutes a day – every day - preferably at the start of the day since practicing at the beginning gives you the added benefit of preparing you for the many tasks at hand. But if noon, or later in the day works best, then begin there. What is most important is that you start somewhere and begin to establish a regular practice.
Use a timer and set it for 10 minutes. There are wonderful phone apps available for this purpose. This will keep you from having to check your watch and your meditation will feel more natural and relaxed. You will be surprised by how quickly the time goes by!
Try to do your practice in the same place if possible. Reasons for that will be explained more fully in Lesson Two.
3 Step Meditation Plan:
· Breathe in and out of your nose.
· Use the exercises interchangeably or just one if you prefer.
· Use the mantra as often as needed or desired.
· Link the mantra with your breath in a way that feels natural and pleasing.
· Let the mantra become one with your breath and your rhythm.
· If your mind wanders or you become distracted, come back to the mantra.
· Resist the urge to jump up and resume your activities right after your meditation practice.
· Spend some quiet moments to settle and nourish your spirit, and to seal in the ”juices” so to speak.
Now just practice and simply enjoy it!
NEXT
You are ready to begin a simple meditation practice, powerful enough to satisfy and serve you well and nourish your mind and spirit for the rest of your life.
Follow this practice until you are ready to proceed to Lesson Two.
A second meditation technique will be added and the time spent in meditation will be increased. Remember to follow your intuition. There is no hurry. You have the rest of your life to practice and allow its many delights to unfold and be revealed!
Set aside 10 minutes a day – every day - preferably at the start of the day since practicing at the beginning gives you the added benefit of preparing you for the many tasks at hand. But if noon, or later in the day works best, then begin there. What is most important is that you start somewhere and begin to establish a regular practice.
Use a timer and set it for 10 minutes. There are wonderful phone apps available for this purpose. This will keep you from having to check your watch and your meditation will feel more natural and relaxed. You will be surprised by how quickly the time goes by!
Try to do your practice in the same place if possible. Reasons for that will be explained more fully in Lesson Two.
3 Step Meditation Plan:
- Begin with one of the Breath Awareness Exercises 1, 2 or 3.
· Breathe in and out of your nose.
· Use the exercises interchangeably or just one if you prefer.
- Follow your breath for a few moments and then begin using the “I AM” mantra quietly, and inwardly.
· Use the mantra as often as needed or desired.
· Link the mantra with your breath in a way that feels natural and pleasing.
· Let the mantra become one with your breath and your rhythm.
· If your mind wanders or you become distracted, come back to the mantra.
- Allow for quiet time at the conclusion of the meditation period. Sit quietly for a few moments or lie down on the floor on your back to more fully experience the fruits of the practice.
· Resist the urge to jump up and resume your activities right after your meditation practice.
· Spend some quiet moments to settle and nourish your spirit, and to seal in the ”juices” so to speak.
Now just practice and simply enjoy it!
NEXT