Ultimate Beginners Buddhist Meditation Plan For 2017 [TUTORIAL]

a young Buddhist meditator beginning the journey
a young Buddhist meditator beginning the journey

When you are learning Buddhist meditation as a beginners, it can be tempting to jump in at the dive end and to try all 31 major meditation techniques right off the bat.

Big mistake.

Thousands of THE DAILY MEDITATION’s readers have been inspired by our list of the  100 health benefits of meditation.

But listen:

There are many health risks and problems involved too.

That’s why smart people begin meditation properly.

Buddha taught meditation in a specific way. He introduced meditations to monks in a specific order, just like how we do grade 1 maths before grade 2.

That’s where this plan comes in.

With our Buddhist Meditation plan for beginners, you will learn how to dot Buddhist meditation techniques properly in a safe way. I’ll show you how to meditate like Buddha intended us all to do (which is not rushing in).  And best of all, you’ll learn how you can use those Buddhist meditations for every day happiness, health, and inner peace.

How To Use This Meditation Plan

Buddhists meditate as a way to achieve enlightenment.

But before you set your sights on such lofty aspirations, stop.

It’s smart to go slowly and to learn meditation the right way.

If you’re a beginners, this meditation plan will help you to get started on the right path.

Try to do at least one of the exercises each day. I will prescribe a traditional Buddhist meditation plan and recommend that you practice one technique at a time, starting with the first one before moving on.

Feel free to alter the plan here and there to make it work for your own individual lifestyle. What matters with meditation is simply that you do it and stick to it.

And play with the plan too. Try alternative ways to meditate, such as my 25 mindful habits.


Buddhist Meditation Plan for Beginners

1: The basics of Buddhist meditation

All right, listen up you bunch of Zen-sationalists.

If you really want to know how to meditate like Buddha, you’re going to have to do your ground work.

There are certain fundamentals that go into a good Buddhist meditation plan.

When you are learning how to meditate like a Buddhist, you’ve got to have your basics down.

So sit and listen for a while.

I’ve written an overview to the basics of mediation (see the link above).

That’s chapter 1 one of this story. So go ahead and have a read of that link.

Read that link. It’s vital. It will tell you everything you need to know as a beginner meditator in order to be successful.


2: Keep control with Buddhist breathing meditations

Losing control. Wiping out. Crashing and burning. Falling off. Whatever you want to call it. It can happen in meditation. It’s when you lose control of your mind.

I don’t mean that in the sense that we lose control and go insane; simply that we can lose control of our focus.

One of the most important parts of meditation is staying in control of our focus.

When you meditate, you will come across distractions both internal and external. The key is to stay in control.

The way we stay in control is by using  simple breathing meditation(daily use of these is recommended).

With breathing techniques you will learn to focus your mind on your breathing.

In meditation, breathing often acts like an anchor. When we feel our focus slipping away, we draw attention back to the breath. That keeps our consciousness anchored so our minds stay in place, so to speak.

“Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.” Click To Tweet

When you know how to return the mind to the breath, you give yourself as an easy way to bring back your focus. That’s why breathing meditations are essential.

Take a look at the link above. Learn breathing meditations. And then continue with the rest of this guide.


3: Buddhist mindfulness meditation— How No To Lose Your Mind

Losing your mind is not funny unless Jim Carrey is doing it.

Use mindfulness to keep your mind.

Mindfulness is one of the core types of Buddhist meditation. It’s a simple practice which gets you to focus your mind on the present moment.

This is important for many different reasons.

It is an excellent way of removing stress and learning to relax, but it also makes you more effective at what you are doing.

When you have mindfulness you gain more control of your mind. That translates to having more control of your actions, making you much more effective.

Learn Mindfulness in this guide.


4: Zen Meditation For Beginners 

If you want to be Zen-sational, you’ve got to practice Zen.

Remember, grasshopper, practice leads to mastery, and if you want to be a Zen master you’ve got to sit in Zen meditation for… a while.

But what is Zen meditation?

Well, if you want to discuss Zen meditation let’s take a look at my  Zen meditation tutorial.


5: Zen Walking Meditation:

You love walking, right? I know I do. But, grasshopper, do you know what is better than just plain old walking? Zen Walking.

With Zen Walking you will focus your mind on the process of walking.

Now, you might be thinking, “Why would I want to do that”. But actually, there are a lot of very good reasons why you should be mindful of walking.

To begin with, you will heighten your mind / body connection.

This helps to focus your mind on your actions and also makes you more aware of your body. Zen Walking is also a good form of gentle exercise and is one of the most relaxing Buddhist meditation techniques.

Plus, consider how much time you spend walking.

Probably a lot, right?

Now imagine if you were mindful every time you walked. That would be a major boost to your overall levels of mindfulness, right?

So how do you do it?

Take a look at my guide to Zen Walking.


Done all that?

Let’s put it together.



Buddhist Meditation Plan for Beginners 

Now that we are familiar with the different types of Buddhist meditations it’s time to put that knowledge into practice by adopting a training plan.

Here is the plan that we recommend.

Your Buddhist Meditation Schedule

WEEK 1: 

The most important thing in your first week is simply to commit to practice.

In week 1 you want to do only the simplest techniques, which is a breathing meditation.

Take twenty minutes each day to sit and focus your mind on your breathing. This will quiet your mind and enhance your focus.

Choose a time each day where you can focus on your breath for twenty minutes. Do not focus on results during this time, simply aim to do twenty minutes of breathing meditation each day.

WEEK 2: 

In week 2 you will want to continue your breathing practice, continuing your commitment to those twenty minutes a day. And at the same time, progress into slightly more advanced techniques like Zen Walking. 

However, this demands that we put aside another 20 minutes to practice.

Many people simply don’t have the time. For this reason I recommend practicing Zen walking while on your way somewhere.

If you are going to work, for instance, choose a safe path to work and leave a little earlier than usual. This will give you the time to practice zen walking while you are on your way to work (which saves time compared to having a dedicated schedule for this type).

You may practice Zen walking whenever you are on a safe path, so the next time you are walking somewhere, go a safe route and meditate while you walk.


 In week 3 we want to begin to use meditation in our everyday living.

For this we use mindfulness.

It is possible to practice mindfulness meditation while doing anything (I previously shared a link to mindful habits, above, for you to try).

Say, for instance, that you are doing the dishes. You can meditate on the process of cleaning, thus practicing while you work.

You can equally practice while exercising, while showering and while doing other simple tasks. By practicing mindfulness meditation while you work you are learning to adopt a meditative style of living, rather than simply practicing at specific times.


 In this final week I recommend adding Anapanasati, Samatha, and Vipassana to your current meditation training schedule.

Read our complete guide to meditation for more on these techniques.

Once you have learned Anapanasati, Vipassana, and Samatha using the link above, add them to your plan. Try doing twenty minutes of each a week.

What we end up with in week 4 is a complete training plan that looks like this:

  1. Practice 20 minutes of breathing per day
  2. Mindfulness: While doing any simple tasks, do them mindfully
  3. Walking: While en route somewhere, take the safe path and practice Zen Walking
  4. Include a second 20 minute period per day when you will practice Vipassana.

And there you are, the complete Buddhist meditation plan for beginners.

With this meditation plan for beginners you will find inner peace and sustained happiness. But naturally, you can feel free to add to this plan if you like.

Who knows, eventually you might become such an advanced meditator that you return as an enlightened Buddhist, having lived to 200 in Tukdam state with a Rainbow body.

Got a question?

Want more advice?

Email me. I will set you up a personal meditation plan that will meet your individual needs.

Lave a comment.



About Paul Martin Harrison 495 Articles
Paul Harrison is a meditation teacher, author and journalist based in Hamilton, Ontario, Canada. Paul has helped thousands of people to discover their true potential. Don’t miss Paul’s inspirational and enlightening book Journey To The Buddha Within You.

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