7-Day Meditation Guide
Building Mental Clarity Through Daily Practice
ॐ
Introduction
This 7-day guide introduces you to meditation through progressive daily practices. Each day builds upon the previous, helping you establish a sustainable meditation routine. Commit to practicing at the same time each day, preferably in the morning.
Preparation
- Choose a quiet space where you won't be disturbed
- Sit on a cushion or chair with spine naturally straight
- Wear comfortable, loose clothing
- Practice on an empty stomach or 2 hours after eating
- Keep a journal nearby to note your experiences
The 7-Day Journey
Day 1: Breath Awareness (5 minutes)
Practice:
- Sit comfortably with eyes closed
- Bring attention to your natural breath
- Notice the sensation of air entering and leaving nostrils
- When mind wanders, gently return to breath
- No need to control breathing - just observe
Tip: It's normal for the mind to wander. The practice is in noticing and returning, not in perfect focus.
Day 2: Counting Breaths (7 minutes)
Practice:
- Begin as Day 1, observing natural breath
- Count each exhale: 1, 2, 3... up to 10
- After reaching 10, start again at 1
- If you lose count, simply start over at 1
- Continue for full duration
Tip: Counting gives the mind something to focus on, making it easier to stay present.
Day 3: Body Scan (10 minutes)
Practice:
- Close eyes and take 3 deep breaths
- Bring awareness to top of head
- Slowly scan down: face, neck, shoulders, arms, chest, abdomen, legs, feet
- Notice any sensations without judgment
- If you find tension, breathe into that area
- End by feeling your whole body at once
Tip: This practice builds body awareness and releases unconscious tension.
Day 4: Mantra Meditation (10 minutes)
Practice:
- Choose a simple mantra: "Om" or "So Hum"
- Close eyes and settle into your seat
- Silently repeat your mantra with each breath
- Let the mantra become effortless, like a gentle wave
- If thoughts arise, return to the mantra
Tip: "So Hum" means "I am that" - repeat "So" on inhale, "Hum" on exhale.
Day 5: Loving-Kindness (12 minutes)
Practice:
- Sit comfortably and close eyes
- Bring to mind someone you love
- Silently repeat: "May you be happy, may you be healthy, may you be at peace"
- After 3 minutes, direct these wishes to yourself
- Then to a neutral person, then to someone difficult
- Finally, extend to all beings
Tip: This practice cultivates compassion and emotional balance.
Day 6: Mindful Observation (15 minutes)
Practice:
- Sit with eyes closed
- Simply observe whatever arises: thoughts, sensations, emotions
- Don't engage with thoughts - just notice them like clouds passing
- Label gently: "thinking," "feeling," "hearing"
- Return to breath as your anchor
Tip: You are not your thoughts. You are the awareness observing them.
Day 7: Integration Practice (15 minutes)
Practice:
- Begin with 3 deep breaths (Day 1)
- Do a brief body scan (Day 3) - 3 minutes
- Use your mantra (Day 4) - 5 minutes
- Practice mindful observation (Day 6) - 5 minutes
- End with loving-kindness for yourself - 2 minutes
Tip: This integrated practice combines all techniques. Use it as your daily routine going forward.
Moving Forward
After completing this 7-day journey, continue with the Day 7 integration practice daily. As you build consistency:
- Gradually increase duration to 20-30 minutes
- Experiment with different techniques to find what resonates
- Join our community for guided sessions and support
- Remember: consistency matters more than duration
"The calm mind is not found in perfection, but in patient, daily practice."