Meditation Mini-Course
Welcome to the Creating the Habit of Meditation Mini-Course! The focus of this course is simply to help you form the habit of meditation.
It is not an in-depth course on any one form of meditation, and in fact we will be using a very simplified form of meditation that I’ve developed for myself, that I think is perfect for beginners. It’s based on Zen meditation but is less formal.
START HERE: How the Course is Structured
- Content: This is a four week course. If you scroll down to the bottom of this page you’ll see all the content for this week. You’ll receive a link via email every week for the remaining three weeks of content.
- Email Updates: You should have received a confirmation email in your inbox after you registered. Please check for this email, in your Bulk or Spam folders if it’s not in your inbox. Please click the confirmation link within the email so you’ll get the weekly emails when new content is available.
- Forum: At the request of our members, I’ve created a members forum, for discussing everything meditation.
- Problems? Feel free to email Dean at contact (at) zenhabits.net and we’ll sort you out.
Our Daily Meditation Habit
During the month, we will be forming the daily habit of 5 minutes of meditation. Every single day, if at all possible.
Don’t worry — if you’re busy, you can still do this. All you need is 5 minutes. If you can’t find 5 minutes, just 3-4. Or just 2 minutes. Make the time!
Each day, after you do your habit, you will log your habit on either a calendar or a spreadsheet.
By the end of the month, you’ll have a new habit.
Some first steps:
1. Pick a time to do your new habit. When will you do your 5 minutes of meditation? I recommend doing it in the morning, before you start working or checking email. Pick a trigger — something already in your morning routine that you do every single day, such as drink coffee, wake up, brush your teeth, eat breakfast, use the bathroom, etc.
2. Make a vow to do your habit every single day, immediately following your trigger. No excuses!
3. Each day, go to the calendar or spreadsheet, and log 1 or 0 (1 if you did the habit, or 0 if you didn’t) for that day’s date. If you forgot to log for a day or two, you can still fill in 1 or 0. But try to log daily, right after you meditate.
If you follow these steps, at the end of the month, you’ll have a new meditation habit!
Meditation Mini-Course: Week 1
- Article: Meditation for Beginners
- Article: Meditation Frequently Asked Questions
- Video: How to Meditate
- Article: What to Notice as You Start Meditating
