Weekly Practice Plan (example)
Mon: OMB (one mindful breath)
Tue: mindful movement
Wed: mindful eating
Fri: just looking
Sat: just being
Sun: mindful nature walk
- Daily: Practice mindfulness of breathing
- Weekly: practice together with others.
- Discuss with other practitioners or journal discoveries. (e.g. actual experiences, new, the same and the dominant experiences/insights)
- New practice plan each month.
Mon: know why mind is restless
Tue: be with the itchiness in peace.
Wed: intentional movement while chewing.
Thu: know why it is a pen.
Fri: mindful eating.
Sat: just watching news, sporting game or movie without siding with one or the other.
Sun: power walk
Mon: 5 mindfulness of breathing
Tue: knowing mind
Wed: walking meditation
Thu: knowing having fruits of your past actions
Fri: lying down meditation
Sat: day of noble silence (no talking, no thinking)
Sun: standing meditation
More Practice Examples:
5 parts of self, 3 obstacles, power walk, doing for all, new knowing on new day,
driving meditation, posture awareness, dominant experiences, calming urge for scratching, calming urge for food, mental state, gratitude, UP Reactions, what truly is, know the cause of the desire, know why thought came, thought occurring rather than thinking, day of noble silence (no talking, no thinking), day of doing nothing, retreat (for days/months/years), …
Written by Sung Yang in 2010. (updated in 2017)
The above are some examples of beginner’s practice plan, which are intended to use with guidance from a teacher. Contact Sung if you’d like to learn more or need personalized practice plan.