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Day 7: Creating a Daily Practice

"Day 7" of your 7-day meditation guide


Integrate meditation into your daily routine and maintain a consistent practice.


  1. Read Tips for Maintaining a Consistent Meditation Practice:
  • Establish a regular time for meditation each day that fits your schedule.
  • Create a dedicated meditation space that is quiet and free from distractions.
  • Start with short sessions and gradually increase the duration as you become more comfortable.
  • Use guided meditations to help maintain focus and structure, especially in the beginning.
  • Be patient and compassionate with yourself as you develop this new habit.
  1. Practice a 15-Minute Meditation of Your Choice:
  • Reflect on the various techniques you have learned throughout the week: breath awareness, body scan, mindfulness, guided imagery, and loving-kindness.
  • Choose one or a combination of these techniques for your 15-minute meditation session.
  • Find a comfortable position in your meditation space, close your eyes, and begin your practice. Here’s a simple outline you can follow:
  • “Sit comfortably with your spine straight and close your eyes. Take a few deep breaths to relax.
  • Begin with a few minutes of breath awareness, focusing on the sensation of your breath entering and leaving your nostrils.
  • Transition to a body scan, moving your attention slowly from your feet to your head, observing any sensations.
  • Spend a few minutes on mindfulness, observing your thoughts and feelings without judgment.
  • If you choose, incorporate guided imagery or loving-kindness meditation as well.
  • Conclude your session with a few deep breaths, bringing your awareness back to the present moment. Open your eyes and take a moment to notice how you feel.”


  1. Plan Your Meditation Schedule:
  • Reflect on the past week and consider how meditation has impacted your well-being.
  • Plan a realistic meditation schedule for the coming week. Decide on the time of day, duration, and technique(s) you will use.
  • Write down your plan and set reminders to help you stick to it.
  1. Set Goals for Your Ongoing Practice:
  • Consider what you hope to achieve with continued meditation practice. Is it greater relaxation, improved focus, or enhanced emotional well-being?
  • Write down your goals and any specific areas you want to focus on or explore further.

Tips for Success:

  • Consistency: Aim to meditate at the same time each day to build a habit.
  • Flexibility: Be open to adjusting your practice as needed. It’s okay to have shorter or longer sessions depending on your day.
  • Support: Consider joining a meditation group or using a meditation app to stay motivated and connected.
  • Self-Compassion: Be kind to yourself and acknowledge your progress, even on days when meditation feels challenging.

By the end of Day 7, you should have the tools and confidence to maintain a regular meditation practice. Reflecting on your experiences and setting a clear plan for the future will help you integrate meditation into your daily life, allowing you to continue reaping its benefits.