Meditation is a fantastic tool in helping you address issues within your life and the role of the meditation plan is to help you set down how you are going to plan your week of meditation, what meditation types you will use for the week to get the outcome you are looking for. For example, the majority of people simply use meditation for relaxation which is absolutely fine but if you want to overcome what is causing the stress then your meditation needs to address the root cause of the stress.
Now to develop your weekly meditation plan.....
We should always start off with our Weekly Meditation Plan on a Sunday. I also recommend meditating twice a day, 20 minutes in the morning and at least 20 minutes in the night, preferably 40 minutes. Our meditation plan runs from Sunday to Saturday.
Your Sunday morning meditation session should simply be for the purpose of relaxing. The meditation session should include meditation techniques such as the Stillness Meditation Type, Deep-Breathing Meditation or Numbers Meditation. The session should take no more than 20 minutes and could include meditation music to help you with your meditation.
Your Sunday daylight meditation sitting is the start of your thoughtful meditation sessions on portion to deal with the individual who is rude and obnoxious. The first 5 to 10 minutes should be spent on clearing your mind and working to get calm. The next ten minutes should encompass reflecting on the material you have read. You should also reflect in that time on how you have reacted to that person. Literally in your minds eye, look at yourself and the other person, look at how you deal with them, how you expect them to act, try and reflect on using the techniques you learned and how the other person reacted when you used those techniques.
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To finish off your Sunday afternoon meditation session spend five minutes relaxing before finishing your meditation session and clear your mind. Do not get caught into stressing out on what might happen in the following day. Expect the Sunday afternoon meditation session to last up to 40 minutes. If you find that you cannot meditate that long, then do not force yourself but do try to encapsulate all the material covered.
During the week your morning meditation sessions are about preparing you for the day. The key issue here is to not work yourself up before you get to work. The morning meditation sessions should be 20 minutes in length and should focus primarily on stress relief and preparing for a calm day. Your afternoon sessions are going to be a very important wind down session from the day's challenges. This session will give you an opportunity to deal with anything that may have happened during the day. The first 5 to 10 minutes should be to focus on relieving any stress or anxiety that has built up during the day. To finish this part of the meditation off, simply reflect in your mind the bullet points on how you want to react and deal with this person in the future.
Before completing this session each night make sure that you do five minutes of meditation on de-stressing and bringing the mind to focus.
Friday nights is important nights for meditating as you need to use relaxation meditation that night so that the stress from the week before does not ruin your weekend. You will need to do a minimum of 40 minutes of meditation if you have had a difficult week. This whole time should be spent undertaking relaxation meditation.
Saturday morning meditation sessions should be used to review the whole week and to reflect on how you have grown during the week. To review how you dealt with issues at the start of the week compared to the end of the week. Whether you actually moved forward and addressed some of the issues related to the person being rude. This is also a good time to look and decide if during your reflective meditation if there is any issues you need to research that may help you deal with this person.
On Saturday evenings, I like to recommend to people to take time out from meditating and to go out and enjoy them. During the week you have grown and now it’s time to simply take a break.
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