Meditation Practice Plan for Beginners: Example 1

Core Daily Practice

1. sitting meditation
2. one breath awareness (in your day)
3. doing daily activities with intention and awareness.

Guideline

• Daily 10 or 20 minutes of sitting meditation. (or 2 or 4 sets of 5 minutes.)
• Write what you learned in your practice.
• Measure attention span on breathing daily or weekly.
• Participate group meditation weekly and take a meditation retreat monthly.
• Optionally your daily practice may also include any one of the followings: body scan, mind scan, walking meditation, tea meditation, standing meditation, qigong, gratitude meditation, hearing meditation and eating meditation.
• Adjust this plan to meet your specific needs if it is necessary.

Note: One of the simplest form of doing daily activities with intention and awareness is doing one thing at time.