Home Practice

Create a place for sitting – a room or corner of room. A place that is relatively quiet and where you won’t be disturbed. You may want to make it special by including something that feels sacred to you—a picture of a spiritual leader figure or of nature; a flower or a candle– whatever is meaningful for you. 

Decide the time of day you will sit—e.g. first thing in the morning or before bed. Try to be consistent in sitting at the same time each day.

Decide how much time you want to sit every day and then sit for the entire pre-determined period (say 5, 10 or 15 minutes). You may want to use a timer.

Begin to make sitting a priority. This week focus on following the breath, at the belly, nose tip or nostrils, or the flow of the breath, and do it every day.  

Choose one routine activity that you do each day – brushing your teeth, showering, washing the dishes, driving, or walking, and practice doing it mindfully all week. 

Select a gatha (poem) and practice reciting it with one of your daily activities. You can also write your own gathas.