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Course Summary
Here is a summary of all the tips you have already learned and incorporated in
your practice, for easy reference.
I. MEDITATION HABIT
(1) SETUP.
Choose an anchor habit, a time and a place to meditate.
• The anchor habit can be anything - so long as it's something you do every
day.
• Once you decide the habit, set up a cue that will remind you to meditate at
that time.
• While early morning is the recommended time, it’s important to find what
time works best for you. It needs to be a time where it’s easy for you to
remember to practice, and also a time when you are awake and not tired.
• Choose a place that is quiet, and where you won’t be easily interrupted or
distracted.
(2) REWARD.
Notice how good you feel after practice, so there is a clear reward for your efforts
(use this spreadsheet). If that doesn’t work, consider giving yourself an external
reward for doing the practice.
(4) ATTITUDES
• Have a never zero attitude. No day is allowed to end without you practicing
- no matter what! Don’t break your chain. This is non-negotiable.
• No expectation of what should happen - which means no hurry for the
results or for progress.
• Be patient. Don’t underestimate the importance of small steps.
(5) OBSTACLES.
Your mind will come up with excuses to skip the practice - so be prepared to deal
with it. You can do the visualization exercise suggested in Day 11 (which is to see
yourself facing an obstacle, re-affirm your determination to practice, and feel good
after that).
(6) MOTIVATION.
Increase your motivation by finding your core values, and then seeing how
meditation helps you in what you care about. Here is the simplified two-
question version:
(1) What are the three things that you most like to do, think about, dream about,
read about, and spend time on?
(2) Note down five ways your meditation helps you enjoy those activities more,
or be better at them.
(7) TOOLS.
• Get a timer. The one I use and most recommend is Insight Timer (available
on iOS and Android).
• Prepare the place you will meditate. Buy a cushion or bench if needed (see
this guide); otherwise, use a comfortable chair, your bed, or a folded
blanket.
Mantra Meditation
• Let the breathing flow naturally.
• Start the repetition of your chosen mantra. Every time you repeat it in your
mind, pay careful attention to that repetition. Keep it alive - it must not
become mechanical.
• Let all thoughts, sensations, and sounds be whatever they are. Don’t fight,
and don’t engage. If you get distracted, let go of that, and bring your mantra
again in focus.
Chakra Meditation
• Choose either the “heart chakra” (the space in the chest where the sternum
bone is) or the “third-eye chakra” (the space between the eyebrows).
• Bring all your attention to your chakra, specifically to the internal feeling in
that space.
Loving-Kindness
• Think of a time you felt intensely loved, appreciated and accepted. Think of
the person that made you feel like that. If helpful, remember the specific
times you felt so loved by this person. But don’t let the mind wander too
much into thoughts, memories and interpretation.
• Shift your focus to this feeling of love itself. Notice how it feels in your body.
In your brain. In your heart. In your skin.
• Moment after moment concentrate on this feeling, so it grows.
• Keep your mind fully engaged with this feeling of love. Keep holding on to
it. Repeat internally: “May I be happy. May I be safe. May I be at peace."
• If you get distracted, simply come back to the feeling of love.
• Once the feeling of loving-kindness is strong you can either:
o Focus all these feelings onto yourself, for healing and self-
acceptance.
o Project these feelings to a person you care about.
o Project these feelings to a neutral person.
o Project these feelings to a person you dislike.
o Expand your loving-kindness to encompass all living beings.
• When projecting loving-kindness towards other people, imagine that person
clearly in your mind - with his/her pains, dreams, wishes. Repeat internally,
while holding the feeling of love towards him/her: “May you be happy. May
you be safe. May you be at peace."
• Focusing on the feeling of love is the essence of this meditation. Everything
else is just a prompt for you to find and hold onto this feeling. So experiment
evoking different memories, self-suggestions, visualizations, affirmations,
and find what works best for you.
• You can also use any other feeling, instead of loving-kindness. The principle
is the same. Try it with qualities like willpower, patience, grit, self-
acceptance, courage, inner strength, joy, etc.