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0 of 6 steps completedStep-by-Step Instructions
1 Step 1: Choose a Quiet, Comfortable Space
Step 1: Choose a Quiet, Comfortable Space
Find a peaceful location with minimal distractions where you can sit comfortably for 10-20 minutes.
Meditation Cushion (Zafu)
Traditional cushion for comfortable seated meditation
Meditation Bench
Kneeling bench for proper posture
2 Step 2: Set a Time and Duration
Step 2: Set a Time and Duration
Start with 5-10 minutes daily, preferably same time each day (morning is ideal for many).
Meditation Timer App Premium
Insight Timer or Calm app subscription
3 Step 3: Sit in Proper Posture
Step 3: Sit in Proper Posture
Sit cross-legged or in chair with straight back, hands resting on knees or in lap, chin slightly tucked.
4 Step 4: Focus on Your Breath
Step 4: Focus on Your Breath
Close eyes and bring attention to breathing - notice inhales and exhales without trying to control them.
Meditation for Beginners Book
Complete guide to starting meditation practice
5 Step 5: Notice and Return When Mind Wanders
Step 5: Notice and Return When Mind Wanders
When thoughts arise (they will), gently acknowledge them and return focus to breath without judgment.
Guided Meditation Audio Course
Series of guided meditation sessions
6 Step 6: End Mindfully and Reflect
Step 6: End Mindfully and Reflect
Slowly open eyes, take deep breath, and notice how you feel before transitioning to next activity.
Meditation Journal
Journal for tracking meditation practice and insights
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