How the Program Works
Meditating is like learning to swim - the more you practise the better you'll be.
To help you practice well, we have divided the program supplied to you via The Meditation App into 3 phases, to progressively build your learning and confidence step-by-step over time. And, for as long as you stay on the program you will receive ongoing support all the way, helping you to maintain a regular routine. This is the key factor to you getting the most out of your meditation practice.
Phase 1 - Jump in... 6 weeks of core mind training techniques that work. You are given an explanatory introduction as well as each exercise in MP3 file format. Additional information is provided through downloadable PDFs.
Phase 2 - Swim... review and practise what you have learned in Phase 1, plus you will receive some extra special exercises that really help to advance your learning.
Phase 3 - Dive deeper... expand and deepen your learning and meditation time with exercises that will truly give you magical moments of pure inner peace.
The Meditation App's program content
|Jump in...||Swim...||Dive deeper...|
|Year 1 (weeks)||Year 2 (months)||Year 3|
- Week 1: Rapid Relaxation (Phase 1 ‘Jump in’)
You will start with an exercise where you will learn how to combine the breath with physical relaxation. It relieves any ingrained physical tension and stress and is terrific for your health and energy levels especially if you are active and need to recover from training or exercise.
A great way to begin your meditation practice!
We know starting is always the hardest part, but we have made it easy with this simple exercise
- Week 2: Deepening your relaxation
This progressive muscle relaxation exercise is very popular and it has wonderful original backing music too. With this exercise, we now teach you a deeper, more methodical relaxation technique. As you become more familiar with taking time for yourself each day, and as you learn to focus your mind on these exercises, you will start to notice how relaxing your body leads to a deeply relaxed state of mind.
This is a great exercise to do at the end of a busy day to help you sleep better, cope with pain or if you need to recover from strenuous activity. It also provides the basis for healing and wellbeing.
- Week 3: Concentration
Here is a new exercise to challenge and develop your powers of concentration. We teach you to count your out-breath from 1-10. It is a simple technique yet profound. Some old traditions such as Zen (Buddhism) have used this method as a focus for long-term meditation.
Sounds simple? Losing your count or counting beyond 10 does happen. Keep your sense of humour and relax.
- Week 4: Focused Mindfulness
We start with some relaxation, then you begin to explore mindfulness using the focus provided by the sounds you hear around you, and then those of your incoming and outgoing breath. This technique is about purposely paying attention to ‘right now’ and learning to be emotionally non-reactive and non-judgmental. Having the purpose of staying with our experience, whatever it may be, is actively training the mind.
As you practice mindfulness and accept whatever arises in your life, your sense of contentment and calmness will grow.
- Week 5: Open Mindfulness
You now have some understanding of mindfulness, so we now guide you on how to be openly mindful - taking in not only the sounds around you and your breath, but also sensations in your body, and finally your thoughts; observing all these things come and go, while all the time concentrating on the unbroken reality of the present moment.
With practice it becomes easier to become aware of arising thoughts, to choose not to react to them, and to allow them to pass on by. Remember, there is nothing wrong with thoughts as such, it is what we do with them that counts!
- Week 6: Meditation
This week you will go deeper into mindfulness to experience the core of meditation - stillness. After relaxing your body and mind, after becoming mindful of sounds, physical sensations and your thoughts; you begin to become aware of the silence in between the thoughts.
The relaxation, concentration and mindfulness training you have been practising so far will help you towards this inner stillness. Once you have experienced it, you will want to come back for more.
- Week 7: Imagery (Phase 2 ‘Swim’)
You now have the core meditation techniques to practice everyday or even twice a day if you feel to. Revisit what you have done so far during this week then add on this Visualisation exercise - The Journey of Transformation. It will help you with healing and regeneration. Ideal if you need an energy boost and a heightened sense of wellbeing.
This is a real highlight of your Meditation App’s program. A powerful mind-body technique that will immerse you in a wonderful environment of healing, cleansing and connectedness.
- Week 8: Integration & Contemplation
Ideally, you will now be meditating once or twice daily and be feeling confident in your practice. The exercise for this week is extra special because it is the key to an even greater level of wellbeing. Contemplation on Gratitude is about recounting the good, even the not so good; things of the past, things of the future, and expressing your gratitude to all.
Pausing to reflect on how fortunate you are, and to embrace what you have been given, will help you to live a better life with long-term contentment.
- Week 9: Meditation
You now have everything you need for a serious, daily meditation practice. First you relax your mind and body, pay attention to the sounds around you, the sensations in your body, the thoughts in your mind, and finally the silence. Once you find the silence, remain there for some time. Finish up with the wonderful Contemplation on Gratitude and every now and then, the Visualisation exercise.
If you have followed the program so far - well done! You should be proud of yourself and feeling good. Keep going, as next week we challenge you to find a deeper experience.
- Weeks 10-19: Deeper Meditation 5 (Phase 3 ‘Dive deeper’)
Now we give you a more concise guided meditation exercise and we have added on another 5 minutes of silent time at the end. This is your opportunity to see how far you have come and to think about what you have learned.
We hope you are continuing to find our daily emails and weekly SMS informative. We love feedback, so please contact us via the website or facebook. Do fill out your monthly survey too, as that will let us know how you and everyone else is doing at this point.
A surprise waits for those who persevere with this exercise!
- Weeks 20-26: Deeper Meditation 10
You may have started to feel that 5 minutes of silence at the end of the guided meditation exercise is not enough. So as our exercise name suggests we give you a new guided exercise with 10 minutes of silence at the end. Enjoy the stillness.
Are you seeing any benefits? Perhaps you have increased energy levels, better health, a new found ease, clearer thinking or simply you smile more often and that smile comes from some place deep inside.
- Weeks 27-52: Deeper Meditation 20
This week and from here on, it is hard-core 20 minutes of silent time - the real deal! Do this daily and you can really pat yourself on the back for having become a serious practicing meditator and one of millions of people around the world who are training their mind for their physical, mental, emotional or spiritual wellbeing.
- Months 12-18: Imagery
Remember we told you there were three main categories of Mind-body techniques: meditation, imagery and contemplation? By now you have a pretty good idea about meditation. Let us now look deeper into imagery. In these 6 months, you will receive more advanced visualisation exercises (eg. The White Light of Healing) along with daily emails explaining what they are and how they work.
- Months 19-24: Contemplation
We move on to the third Mind-body technique, Contemplation. So far we have introduced you to a specific exercise Contemplation on Gratitude. Now we show you how to apply Contemplation to situations in your life - solving a problem at work, having to learn something complex, needing to think through an issue from “all angles”, coming up with creative ideas; anything really!
- Months 25+: Continue to build your learning
And now we turn to ‘integration’. It is one thing to have a good, daily meditation practice, but how do we continue to sustain it when life is busy and full of potential distractions? And how does our meditation help us deal with the “curve-balls” that life seems to throw on a daily basis? How do we take what we have practised, and apply it just when we need it in day-to-day life?
Now, while we continue to support and develop your meditation practice, we give you really interesting case studies based on common situations that we all encounter at home, at work, in relationships, in dealing with health as well as illness, on the sporting field, and lots more. In each case we encourage you to contemplate and learn as we show you how an untrained mind reacts to the situation and then contrast this with alternative (re)actions suggested by experienced meditators (including guest comments from recognised Mindbody Masters!)
Ongoing supportTo keep you motivated, we provide you with daily emails, weekly SMS,
access to experts, blog with inspiring videos and info plus monthly
surveys and feedback so we can tailor information to your needs.