Mindfulness Practice Plan for Beginners: Example 1

Practice daily: 1) Experiencing whole breath 2) Daily Exercises of The Week:

Daily Exercises of The Week:

• week 1: none
• week 2: body scan
• week 3: just hearing
• week 4: just eating
• week 5: just walking
• week 6: mind scan

Guideline

• Daily 20 minutes of sitting meditation. (or 2 sets of 10 minutes or 4 sets of 5 minutes.)
• Write meditation journal.
• Measure attention span on breathing daily or weekly.
• Participate group meditation weekly and take a meditation retreat monthly.
• Adjust this plan to meet your specific needs if it is necessary.