Homework - Week 1
Meditate every day for 10 minutes
Your main goal is to establish a daily meditation practice using a basic meditation routine. Try to stay with the breath, but don't worry about success, we just want to build a habit this week. The only bad meditation session is the one you didn't do.
We have also recorded a guided version of the meditation routine. Feel free to use this once or twice during the week, but try to do most sessions without any guidance. It is just there to teach you the steps, but we don't want to become dependent on it. Meditating on your own requires a lot more concentration and kindness.
If you forget a day, don't give up and try again!
Insight Timer
We recommend using the Insight Timer app; it is free. Don't get tempted by all the guided meditations, just use the timer for now. It tracks your progress and allows you to connect with your meditating friends—this tiny bit of accountability can really boost your consistency.
If you don't want to use the app, that is fine; any timer will do.
Why you should meditate: a meta-analysis
Meditating daily can be very challenging in the beginning—so, if you need some motivation, then I highly recommend listening to episode #98 of the "10% happier" podcast. It gives an accessible meta-analysis of the scientific research around meditation. You can find it with every podcast app, or you can listen directly below.
Drop-in Guided Meditation
We organize guided meditations on a weekly basis—they are the perfect support during the course. The guides share their own practice when they're guiding—they're literally meditating out loud. This allows you to compare your own practice and see if you're remembering all the steps correctly.
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