Ultimate Beginners Buddhist Meditation Plan For 2017 [TUTORIAL]

a young Buddhist meditator beginning the journey

If you’re a beginner in Buddhist meditation, you need to learn properly. This plan is the proper path to enlightenment.

With our Buddhist Meditation plan for beginners, you will learn the best Buddhist meditation techniques so you can meditate like Buddha. 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

The key to being successful with this meditation plan for beginners is to commit to it.

Try to do at least one of the exercises each day.

In this article, we prescribe a meditation training plan, and suggest when to do each technique.

You can 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.

So let’s get started.


Buddhist Meditation Plan for Beginners: Step 1: Fundamentals

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.

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

Next up you’re going to be mad at me.

Yup, mad at me.

Because I need to tell you about the risks of meditation. Yes, there are risks. Take a look at that link.

Okay, now that we’ve got the fundamentals in place let’s move on.


Buddhist Meditation Plan for Beginners: Step 2: First things first.

First things first.

There are certain meditation techniques that should be learnt at the beginning.

So, the first step is to begin to acquaint yourself with the beginners types of meditation.

There are more than 700 different types of meditation, and not all of them are suitable for beginners.

You can learn all about the different types of meditation in this guide.

In that guide you will find all sorts of techniques. They range from Buddhist anapanasati meditation to Zen meditation and more.

Take a look at that link. Read through the article there, and then come back here. Within five minutes you will have learned about the best Buddhist technique for beginners.


Buddhist Meditation Plan for Beginners #3: Don’t lose control. Stay on top by using your breath

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.

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.

twitter-icon“Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.”

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.


Buddhist Meditation Plan for Beginners #4 Mindfulness: A.K.A 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 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.


Buddhist Meditation Plan for Beginners #5: Be Zen, Grasshopper

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 go over to this in-depth article about Zen meditation and discuss it properly.


Buddhist Meditation Plan for Beginners #6 Zen Walking:

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 #8: The Plan  

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.

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 (take a look at these 25 mindful habits for inspiration).

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.



The complete Buddhist Meditation Plan for Beginners

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 life. You might like to try adding the Smiling Buddha technique and another great way to meditate is with a Tibetan Singing Bowl.

Who knows, eventually you might become such an advanced meditator that you die 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.



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