Mindfulness Meditation Training "The Garden of NOW" Instructions
Watch the Mindfulness Basics section to become familiar with the fundamentals of mindfulness meditation.
Use Level 1 (Mindful Bonsai) and Level 2 (Mindful Waterfall) to build basic mindfulness meditation skills with familiar sensory experiences (i.e., seeing and hearing). Practice these initial exercises a few times until you feel reasonably comfortable with the basics concept of mindfulness.
Use Level 3 (Body Scan-A & B) to practice mindful body awareness. Start by using the beginner level body scan several times and then proceed to the advanced version. Practice approximately once per day for one week.
Use Level 4 (Sitting Meditation-A & B) to build more advanced mindfulness meditation skills. Start by using the beginner level sitting meditation several times and then proceed to the advanced version. Practice approximately once per day for one week.
Maintain a mindfulness meditation practice of approximately 20-30 minutes per day using either the Body Scan or Sitting Meditation exercises. In addition to these formal practice activities, begin to incorporate your mindfulness skills in everyday activities. For example, using mindfulness to stay in the present moment during such activities as walking, waiting in line, or brushing your teeth.