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Self Improvement

Mindfulness: Finding Peace in a Frantic World (plan outline)

One of my goals in 2016 is to create a daily mindful meditation practice. In my previous meditation post, Learning to Meditate, I linked to the book’s website providing some free guided meditations. I previously purchased this book as an audiobook and struggled with not having a written outline of the eight week plan for becoming more mindful. So, I took the time today to make an outline of their plan.

If you don’t already have the book, Mindfulness: Finding Peace in a Frantic World, I recommend that you purchase it. The audiobook is very good and goes into more detail about the how and why of the specific meditations. Also, purchasing the audiobook is the only way to get all of the guided meditations outlined below. Some are available as a free resource on the books website, but not all.

The plan includes “habit releases” with a suggestion in parentheses tailored to my own life.

8 Week Plan Outline

Week 1

  • Meditation 1 (body and breath)
    • Twice each day this week
    • Choose a routine activity and try to become fully aware (eating)
    • Habit release
      • Sit on a different chair at home or at work once this week
      • What did you notice different?

Week 2

  • Meditation 2 (body scan)
    • Twice each day, six out of seven days this week
    • Choose another routine activity and try to become fully aware (showering)
    • Habit release: take a walk for at least 15 minutes at least once (dog walk)

Week 3

  • Meditation 3 (mindful movement)
    • Once each day this week
  • Meditation 4 (breath and body)
    • Immediately following Meditation 3
  • Meditation 8 (3 minute breathing space)
    • Twice a day
  • Habit release: at least once this week, watch or listen only the TV or podcasts that you have actually chosen to watch.Consciously switch off the TV or podcasts in between (Netflix)

Week 4

  • Meditation 5 (sounds and thoughts)
    • Prepare for by listening to Meditation 4 first
    • Twice each day, six out of seven days this week
  • Meditation 8 (3 minute breathing space)
    • Twice a day
  • Habit release: go to the movies and do not pick the movie untill you get there

Week 5

  • Meditation 6 (exploring difficulty)
    • Prepare for by listening to Meditation 4
    • Once a day, six out of seven days this week
  • Meditation 8 (3 minutes breathing space)
    • Twice a day
  • Habit release: sow some seeds (something edible)

Week 6

  • Meditation 7 (befriending)
    • Prepare for by listening to Meditation 4
    • Once a day, six out of seven days this week
  • Meditation 8 (3 minutes breathing space)
    • Twice a day
  • Habit release
    • Random act of kindness
    • Reclaim parts of your life that you thought you had lost (eating well)

Week 7

  • Make a list of activities you do in a typical day
    • Note the things that nourish you and deplete you
    • Decide what changes you might make so that you can do more of the things that nourish you and limit the things that deplete you
  • Choose any two of the guided Meditations
    • Devote 20 to 30 minutes of time for the combined meditations
    • Six out of the seven days this week
  • Meditation 8 (3 minutes breathing space)
    • Twice a day

Week 8

  • Decide on which combination of meditation practices are good for you going forward
    • Time is up to you
    • You can always change
    • Experiment

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