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Day 1: Introduction to Meditation

"Day 1" of your 7-day meditation guide


Understand the basics of meditation and set your intentions for this practice.


  1. Introduction to Meditation:
  • Meditation is a practice where an individual uses a technique – such as mindfulness, or focusing the mind on a particular object, thought, or activity – to train attention and awareness, and achieve a mentally clear and emotionally calm and stable state.
  • Benefits of meditation include reduced stress, improved concentration, increased self-awareness, and better emotional health.
  1. Set Up Your Meditation Space:
  • Choose a quiet, comfortable space where you won’t be disturbed.
  • You can sit on a cushion, chair, or directly on the floor, ensuring your back is straight but not stiff.
  • If you like, you can dim the lights and play soft, calming music.
  1. Practice a 5-Minute Guided Meditation:
  • Find a comfortable sitting position, close your eyes, and take a few deep breaths to relax.
  • Start the guided meditation, which will focus on breathing. Follow along with the instructions, gently bringing your attention back to your breath whenever it wanders. Here’s a simple script you can follow for your first guided meditation:
  • “Sit comfortably with your spine straight and close your eyes. Take a deep breath in through your nose, hold it for a moment, and then exhale slowly through your mouth.
  • Bring your attention to your breath. Notice the sensation of the air entering your nostrils, filling your lungs, and then leaving your body.
  • If your mind starts to wander, gently bring your focus back to your breath without judgment. Continue this for a few minutes, simply observing your breath.”


  1. Write Down Your Intentions:
  • Take a few moments to reflect on why you want to meditate. What are you hoping to achieve? Is it to reduce stress, improve focus, enhance emotional well-being, or something else?
  • Write these intentions in a journal or a piece of paper.
  1. Reflect on Your Experience:
  • After your meditation session, jot down any immediate thoughts or feelings. Did you find it easy or challenging to focus on your breath? How did you feel before and after the meditation?

Tips for Success:

  • Be Patient: Meditation is a skill that improves with practice. Don’t be discouraged if your mind wanders frequently at first.
  • Consistency is Key: Try to meditate at the same time each day to build a habit.
  • Stay Open-Minded: Approach your practice with curiosity and without judgment. Each session is a learning experience.

By the end of Day 1, you should have a basic understanding of what meditation is, a designated space for your practice, and your first experience of focusing on your breath. This sets a solid foundation for the rest of the week.