Example of a Weekly Routine for Practicing Mindfulness Meditation

TIPS FOR PRACTICE
Written By Sharon Paquette

Monday:

  • Set your mindfulness meditation goals for the week

  • Set aside 10-15 minutes in your morning routine for meditation

  • Choose a guided meditation or create a silent meditation practice

  • Reflect on your meditation experience and journal your thoughts

Tuesday:

  • Find a quiet space where you can meditate without interruptions

  • Focus on your breath and stay present in the moment

  • Practice gratitude by reflecting on what you're thankful for in your life

  • Incorporate gentle stretches or yoga into your practice if desired

Wednesday:

  • Try a new mindfulness technique, such as body scanning or walking meditation

  • Focus on accepting your thoughts and emotions without judgment

  • Take time to reflect on your progress and celebrate your achievements

Thursday:

  • Attend a mindfulness meditation group or class

  • Spend time reading about mindfulness or listening to podcasts on the topic

  • Reflect on how your mindfulness practice is positively affecting your daily life

Friday:

  • Incorporate mindfulness into your daily activities, such as mindful eating or mindful breathing during a break at work

  • Try a visualization meditation or loving-kindness meditation to cultivate positive emotions

  • Reflect on any challenges you faced during the week and how you overcame them

Saturday:

  • Find a beautiful outdoor location to practice mindfulness meditation, such as a park or beach

  • Take time to appreciate nature and focus on the present moment

  • Reflect on how your mindfulness practice is positively affecting your relationships with others

Sunday:

  • Take time to rest and recharge

By following this weekly routine, you can make mindfulness meditation a regular part of your life and experience the many benefits it offers, including reduced stress and anxiety, improved focus and concentration, and increased overall well-being. Remember to stay flexible and adjust your routine as needed to accommodate unexpected events or changes in your schedule.

Sharon Paquette

Sharon Paquette (she/her/they) is a certified mindfulness meditation teacher graduated from the Jack Kornfield, Ph.D, and Tara Brach’s, Ph.D, Mindfulness Meditation Teacher Certification Program through the Awareness Training Institute, and the University of California at Berkeley’s Greater Good Science Center. She is also a 22 yr experienced educator with a current OCT teaching license in good standing.

Her mission is to help you BREATHE, RELAX, & FOCUS on what matters in your life. She is here to help you explore mindful awareness of the breath, body, mind and heart utilizing a science-based curriculum in a playful, supportive space.

https://www.groundedandcalm.com
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