Mindfulness meditation – weekly program for 4 weeks

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Mindfulness meditation – weekly program for 4 weeks

Week one – 10 minutes per day, building up to 30 minutes per day
week 1
– Breathing practice 10 minutes per day
– Apply mindfulness for at least two meals, two household chores and two half hour walks
week 2
– Breathing practice 20 minutes per day
– Try walking meditation
– Apply mindfulness to at least two meals, two household chores and two half hour walks

week 3
– Body scan, breathing practice, walking meditation – alternate – 20 minutes per day
– Try object practice
– Apply mindfulness to at least two meals, two household chores, two half hour walks, & to two conversations

week 4
– Body scan, breathing practice, object practice, walking meditation, or mountain meditation – alternate – 30 minutes per day
– Apply mindfulness to at least two meals, two household chores, two half hour walks, & to two conversations

Source: K.A. Verni (2015)

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