Meditations: Developing Your Weekly Meditation Plan

Meditating without a clear plan or purpose is like going on safari without a map. You will get lost very quickly and you will not achieve what you set out to do. A meditation plan should simply state how you want to plan your meditation for the week and what you want to focus on during that week, but keep in mind that there are a few items to consider.

Meditation is a fantastic tool to help you address issues within your life and the role of the meditation plan is to help you establish how you are going to plan your meditation week, what types of meditation you will use during the week to get the result. You are looking for. For example, most people just use meditation to relax, which is absolutely fine, but if you want to overcome what’s causing the stress, your meditation needs to address the root cause of the stress.

Let’s say your stress is caused by someone being unpleasant and rude to you at work. The clear goal of your meditation should be for you to develop a strategy on how to deal with this person because you cannot physically change the other person, you can only work on yourself.

The first thing to do is read, that is, go to the library and find as many books as you can on “Dealing with rude and unpleasant people.” Read the strategies they recommend. Watch videos from professional psychologists or television professionals like Dr. Phil and see what they recommend for dealing with these types of people. Find out how you think the best way is to deal with them and that is what you are going to meditate on.

Now to develop your weekly meditation plan …

We should always start with our Weekly Meditation Plan on Sundays. I also recommend meditating twice a day, 20 minutes in the morning and at least 20 minutes at night, preferably 40 minutes. Our meditation plan runs from Sunday to Saturday.

Your Sunday morning meditation session should simply be for the purpose of relaxation. The meditation session should include meditation techniques such as the stillness type of meditation, deep breathing meditation, or number meditation. The session should not last more than 20 minutes and could include meditation music to help you with your meditation.

Your Sunday afternoon meditation session is the beginning of your reflective meditation sessions on how to help deal with the person who is rude and obnoxious. The first 5 to 10 minutes should be spent clearing your mind and working to calm yourself. The next ten minutes should encompass reflection on the material you have read. You should also reflect at that time on how you have reacted to that person. Literally in your mind’s eye, look at yourself and the other person, observe how you treat them, how you expect them to act, try and reflect on using the techniques you learned, and how the other person reacted when you used those techniques.

To end your Sunday afternoon meditation session, take five minutes to relax before ending your meditation session and clear your mind. Don’t get caught up in stressing over what might happen the next day. Expect the Sunday afternoon meditation session to last up to 40 minutes. If you find that you cannot meditate that long, don’t force yourself, but try to encapsulate all the covered material.

During the week, morning meditation sessions try to prepare you for the day. The key issue here is not to strain before getting to work. Morning meditation sessions should last 20 minutes and should focus primarily on relieving stress and preparing for a peaceful day. Towards the end of the meditation session, take a moment to simply reflect on the key points about how to handle a rude and obnoxious person, simply bringing the key points to the forefront of your mind. This is simply an update session.

Your afternoon sessions will be a very important relaxation session from the challenges of the day. This session will give you the opportunity to deal with anything that may have happened during the day. The first 5 to 10 minutes should be focused on relieving the stress or anxiety accumulated during the day. Then, once you’ve done that part of the meditation, it’s time to review the day. During the day, how did you manage? How did you deal with the person who is rude and unpleasant? Did you overreact? What made you overreact, etc.? Then once you have identified those issues, reflectively ponder those issues, for example, how you could have dealt with those issues better, what you would have preferred your reactions to be, etc. To finish this part of the meditation, simply reflect in your mind the points about how you want to react and deal with this person in the future.

Before completing this session each night, be sure to do five minutes of meditation to de-stress and focus your mind.

Friday nights are important nights to meditate, as you need to use relaxation meditation that night so the stress from the week before doesn’t ruin your weekend. You should do a minimum of 40 minutes of meditation if you have had a difficult week. All this time should be devoted to relaxation meditation.

The Saturday morning meditation sessions should be used to review the entire week and reflect on how you have grown during the week. To review how you dealt with issues at the beginning of the week compared to the end of the week. If you really went ahead and addressed some of the issues related to the rudeness of the person. This is also a good time to look and decide if there are any issues during your reflective meditation that you need to investigate that can help you deal with this person.

On Saturday nights, I like to recommend that people take time to meditate and go out and have fun. During the week you have grown and now is the time to just take a break.

By developing a meditation plan like the one I described above, you are working towards problem solving and training your mind to deal with certain types of people more effectively. Meditation planning doesn’t need to be very deep, but having a clear plan for how to meditate will mean that your meditation sessions will be more purposeful and help you achieve your desired goal. While this meditation plan focused on dealing with an unpleasant person, it could be used for whatever purpose you need.