Table of Contents
Introduction 1
Meditation Day 1 Counting Backward 3
Meditation Day 2 Three-Part Breath 7
Meditation Day 3 Concentration Practice 11
Meditation Day 4 Reporting the News 15
Meditation Day 5 Ocean-Sounding Breath 19
Meditation Day 6 Walking 23
Meditation Day 7 Sit and Smell the Spices 27
Meditation Day 8 Legs Up the Wall and Even Breathing 31
Meditation Day 9 Body Scan 35
Meditation Day 10 I Am 39
Meditation Day 11 B.R.F.W.A. 43
Meditation Day 12 Loving-Kindness 49
Meditation Day 13 Alternate Nostril Breathing 53
Meditation Day 14 The Chakras 57
Meditation Day 15 Qigong 61
Meditation Day 16 Kundalini Mantra 65
Meditation Day 17 Thich Nhat Hanh's Mindfulness Practices 69
Meditation Day 18 1:2 Breathing 73
Meditation Day 19 Visualization 77
Meditation Day 20 Meditation on Music 81
Meditation Day 21 Gazing 85
Meditation Day 22 Prayer Beads 89
Meditation Day 23 Breathing Through the Limbs 93
Meditation Day 24 Progressive Muscle Relaxation 97
Meditation Day 25 Seated 101
Meditation Day 26 The Wisdom of the Body 105
Meditation Day 27 Third Eye 109
Meditation Day 28 Being with Nature 113
Meditation Day 29 Meditation on the Koshas 117
Meditation Day 30 Thank You for Everything 121