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Time: 15 minutes You can use the timer on your phone, but don’t forget to turn off notifications so you don’t get distracted. Keep it simple! Start with a quick scan of your entire body and relax each body part as you bring it to mind. Follow your breath as you breathe in and out. When distracting thoughts arise, don’t get discouraged or follow them. Return to the breath. That’s it 👍

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!

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!

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: 15 minutes You can use the timer on your phone, but don’t forget to turn off notifications so you don’t get distracted. Keep it simple! Start with a quick scan of your entire body and relax each body part as you bring it to mind. Follow your breath as you breathe in and out. When distracting thoughts arise, don’t get discouraged or follow them. Return to the breath. That’s it 👍

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!

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.

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.

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.

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: 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 💪

Now that you have a foundation in meditation, you can explore, experiment and find a practice that works for you. As your sessions stabilize, you can add a bit more time each week with 45 minutes being the ideal amount of time to sit. Keeping your practice balanced is the key to success. Make sure you practice breathing meditation, metta and vipassana. You can start with a few minutes of breathing meditation to calm the mind, do a body scan and finish up with metta—or whatever works for you.

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.

Time: 15 minutes You can use the timer on your phone, but don’t forget to turn off notifications so you don’t get distracted. Keep it simple! Start with a quick scan of your entire body and relax each body part as you bring it to mind. Follow your breath as you breathe in and out. When distracting thoughts arise, don’t get discouraged or follow them. Return to the breath. That’s it 👍

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: 15 minutes You can use the timer on your phone, but don’t forget to turn off notifications so you don’t get distracted. Keep it simple! Start with a quick scan of your entire body and relax each body part as you bring it to mind. Follow your breath as you breathe in and out. When distracting thoughts arise, don’t get discouraged or follow them. Return to the breath. That’s it 👍

Time: 15 minutes You can use the timer on your phone, but don’t forget to turn off notifications so you don’t get distracted. Keep it simple! Start with a quick scan of your entire body and relax each body part as you bring it to mind. Follow your breath as you breathe in and out. When distracting thoughts arise, don’t get discouraged or follow them. Return to the breath. That’s it 👍

Time: 15 minutes You can use the timer on your phone, but don’t forget to turn off notifications so you don’t get distracted. Keep it simple! Start with a quick scan of your entire body and relax each body part as you bring it to mind. Follow your breath as you breathe in and out. When distracting thoughts arise, don’t get discouraged or follow them. Return to the breath. That’s it 👍

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.

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.

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!

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!

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: 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 💪

A mindfulness practice is a lifelong pursuit. The stronger your mindfulness is, the better your sitting meditation will be. Likewise the stronger your sitting meditation, the easier it is to be mindful.

Need to bring some peace and calm to your life? Mindfulness and meditation are just what you need!! Join this challenge to get a 21-day program introducing mindfulness and meditation. You get daily prompts explaining how to do sitting meditation plus mindfulness checks at the end of each day.

The secret to a strong sitting practice is staying mindful throughout the day. Take a few minutes to reflect on your day. Were you mindful or distracted? When things got stressful did you return to the breath, your source of inner calm, or did you become reactive? Celebrate your successes at mindfulness and build on them tomorrow!

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!

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!

You’re on a roll! Take a minute to reflect how your meditations went this week.

Metta means compassion and goodwill. Spending a few minutes each sitting developing metta adds balance and energy to your practice. Metta isn’t changing the exterior world, the practice instead affects your relationship to the world. First and foremost you send compassion to yourself. Spend the first few minutes of your sitting practice summoning thoughts of goodwill and compassion. Start with yourself and slowly spread out your metta to everyone. Starting with this session, increase your sitting time to 20 minutes.

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.

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: 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!

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!