How was your mindfulness today? Mindfulness is about momentum,. Keep building on success, even if you were mindful for 5 minutes today, that’s your foundation for tomorrow!

Time: 20 minutes Now you’re getting the hang of it! Start each session with a few deep breaths to center yourself. Then spend a few minutes working with metta. Always start with generating compassion for yourself, then spread that compassion out to the rest of the world. There’s no need to look at your timer, instead when you feel you’ve been doing metta for about five minutes, gently move back to the breath. Breathing in, breathing out, until the timer rings.

Time: 20 minutes Now you’re getting the hang of it! Start each session with a few deep breaths to center yourself. Then spend a few minutes working with metta. Always start with generating compassion for yourself, then spread that compassion out to the rest of the world. There’s no need to look at your timer, instead when you feel you’ve been doing metta for about five minutes, gently move back to the breath. Breathing in, breathing out, until the timer rings.

Time: 20 minutes Now you’re getting the hang of it! Start each session with a few deep breaths to center yourself. Then spend a few minutes working with metta. Always start with generating compassion for yourself, then spread that compassion out to the rest of the world. There’s no need to look at your timer, instead when you feel you’ve been doing metta for about five minutes, gently move back to the breath. Breathing in, breathing out, until the timer rings.

The Pali word vipassana means to see clearly, and that’s exactly what we do in meditation. First we calm the mind and then we use the calm, clear mind to examine ourselves. Set your meditation timer to 25 minutes. Spend the first few minutes calming your mind with breathing meditation. Then it’s time to switch to vipassana. This is switching from calming to investigating. When you’re ready, start doing a body scan. Begin at the top of your head. Pick an area the size of a large coin and pay attention to all of the sensations in that spot. Simply note and observe. Meet any feeling, whether it be pleasant, negative or neutral with equanimity. Continue scanning your entire body from head to toe. If you finish your scan before the timer rings, you can either start a new scan, return to the breath or focus on metta.

Time: 25 minutes Focus on vipassana this week. Start each session with enough breathing meditation to calm your mind and then switch to body scanning. As your sits get longer, keep strong 💪

Time: 25 minutes Focus on vipassana this week. Start each session with enough breathing meditation to calm your mind and then switch to body scanning. As your sits get longer, keep strong 💪

How was your mindfulness today? Mindfulness is about momentum,. Keep building on success, even if you were mindful for 5 minutes today, that’s your foundation for tomorrow!

Feeling confident and relaxed is the number one goal for your first sit. Let go of any ideas you have about meditation and just accept whatever happens. Find a comfortable way to sit. If you’ve done yoga before, sitting on the floor works. Otherwise try a zafu bench or even a chair with a hard back. Set your timer for 10 minutes—there’s no need to run a marathon for your first sit! Relax your body, scanning each body part. Watch your breathing. Notice each time your breath in and out. That’s it! Of course it won’t be that easy. As soon as you get relaxed a million thoughts of the past and future will come up. Note them merely as thoughts, and don’t get involved in them. They’ll go away soon enough.

How was your mindfulness today? Mindfulness is about momentum,. Keep building on success, even if you were mindful for 5 minutes today, that’s your foundation for tomorrow!