Date: 05/03/2025 05/04/2025
Location: Star Lake Meditation Center
Teacher: Shilin Long
Sitting Meditation
21-Day Training Plan for Beginners
Establishing a solid meditation practice requires consistency, gentleness, and gradual progress, not long hours or complex techniques. This 21-day plan guides beginners from short sessions to stable awareness.
1. Phase One: Building the Habit (Days 1–7)
Goal:
Help the body and mind get used to sitting, without pressure.
1. Sit for 5 minutes a day
Short sessions reduce resistance.
2. Focus on natural breathing
No control—simply observe the breath.
3. Choose a fixed time
Morning, before bed, or during break—consistency trains the body.
2. Phase Two: Stabilizing Awareness (Days 8–14)
Goal:
Reduce mental scattering and build gentle concentration.
1. Sit for 10–15 minutes
Increase duration gradually.
2. Begin breath counting (1–10, repeat)
Numbers help steady the mind.
3. Relax tension in the body
Soften shoulders, abdomen, and face to support steady breathing.
3. Phase Three: Deepening Practice (Days 15–21)
Goal:
Enter deeper relaxation and clearer awareness.
1. Sit for 15–20 minutes
Focus on stability, not duration.
2. Shift from counting to following the breath
Move to subtle breath awareness.
3. Notice thoughts without following
When thoughts arise, simply acknowledge them.
4. Supportive Practices: Bringing Mindfulness Into Daily Life
Goal:
Allow meditation to extend beyond the cushion.
1. One minute of walking meditation daily
Feel each step touching the ground.
2. Three mindful breaths before meals
Reset the mind before eating.
3. Brief body awareness before sleep
Scan the body from head to toe.
5. Common Challenges and Solutions
1. Drowsiness
Deepen the breath slightly and keep the spine upright.
2. Many distractions
Return gently to breathing or counting—no self-blame.
3. Physical discomfort
Adjust posture slightly or use cushions for support.
Conclusion
In 21 days, beginners can build a stable foundation for meditation.
Starting with short, gentle breath awareness and gradually deepening the practice leads to reduced distraction, greater calmness, and more stable mindfulness.
Meditation is not about perfection—it is about cultivating a steady, sustainable, and natural habit.
