9 day meditation challenge

Lesson 1: practice awareness of the physical posture and anchoring the mind with the breath

Day 1

Take some time to meditate after you listened to the meditation instructions below. You can follow the audio with the audiotranscript below. You can meditate for as long as you like. Immediately after the meditation you can reflect on your experience, using the reflection questions below.

  1. Meditation lesson 1: audio + transcript    (10 min)
  2. Reflection questions after the meditation

Cultivate this first for a while and be aware of your experience. Practice awareness of the physical posture and anchoring the mind with the breath.

Day 2

Today you can use the same meditation method you learned yesterday, thus cultivating your awareness further.  Today we advise you to do this without audio and again reflect upon your experience with the reflection questions.

We provided some additional questions to test your understanding of the meditation instructions in order to improve your learning experience. Don’t worry if you don’t know all the answers. On day 3 you can deepen your understanding of the instructions by listening to them again, after your own learning experience during these two days.

  1. Meditation without audio? If you like, you can use this meditation manual lesson 1.
  2. Reflection questions after the meditation
  3. Test your understanding of the instructions

Day 3

Meditate again with the guided meditation audio based on lesson 1. These basic instructions are very simple, but very important to apply into your own practice. Your own practice is where the true learning is happening. And these instructions are the aid.

  1. Guided meditation audio lesson 1    (25 min)
  2. Reflection questions after the meditation

Lesson 2: practice physical posture and mental attitude + learn to recognise the obstacles

Continue the practice of the physical posture and basic mental attitude with a different method: counting the breath.  Learn to recognise the obstacles that arise.

Day 4

Take some time to meditate after you listened to the meditation instructions below. You can follow the audio with the audiotranscript below. You can meditate for as long as you like. Immediately after the meditation you can reflect on your experience, using the reflection questions below.

  1. Meditation lesson 2: audio + transcript    (11 min)
  2. Reflection questions after the meditation 

Day 5

Today you can use the same meditation method again, thus cultivating your awareness further.  Reflect upon your experience with the reflection questions.

Use the additional questions to test your understanding of the meditation instructions in order to improve your learning experience.

  1. Meditation without audio. If you like, you can use this meditation manual lesson 1 – 2
  2. Reflection questions after the meditation 
  3. Test your understanding of the instructions

Day 6

Meditate again with the guided meditation audio based on lesson 2. These basic instructions are very simple, but very important to apply into your own practice. Your own practice is where the true learning is happening. And these instructions are the aid.

  1. Guided meditation audio lesson 2    (30 min)
  2. Reflection questions after the meditation 

Lesson 3: be aware of reality, thoughts, emotions, …and awareness within

Day 7

Take some time to meditate after you listened to the meditation instructions below. You can follow the audio with the audiotranscript below. You can meditate for as long as you like. Immediately after the meditation you can reflect on your experience, using the reflection questions below.

  1. Meditation lesson 3: audio + transcript    (16 min)
  2. Reflection questions after the meditation
  3. Test your understanding of the instructions

Day 8

Meditate again with the guided meditation audio based on lesson 3. Your own practice is where the true learning is happening. And these instructions are the aid.

  1. Guided meditation audio lesson 3    (42 min)
  2. Reflection questions after the meditation

Day 9

You can continue this practice for as long as you want without audio. It is from your own experience that you will learn and improve.

  • In this guided meditation  (55 min) you can find a summary of all the instructions of the first three lessons.
  • This meditation manual, is a summary of the three lessons you received during this 9 day meditation challenge.

Q & A: If you have any questions on this, they might get answered through your own experience. If you need more clarification, you can e-mail your questions to … for our upcoming live Questions & Answers session.