Aurum
Download

Mindfulness Meditation Practice

A secular sitting practice that actually sticks: a seat, a time and a log, short daily sits that grow, courses and teachers, retreats from a half day to ten days, and an honest record of what changes in attention and mood.

Free · Mac (Apple silicon) and Windows · v1.0.0 · Other platforms

Then open the Marketplace in the app, search for Mindfulness Meditation Practice, and click Install. It goes into your own files, and works offline from then on.

Before you start: this plan is general information to help you look after your own wellbeing. It is not medical or psychological advice and does not replace a doctor, therapist or counsellor. If you are in crisis, in danger or thinking about harming yourself, contact your local emergency number or a crisis line now.

What it installs.

1

Pillar

1

Area

50

Projects

200

Starter tasks

🧘 Mental & Emotional Wellbeing

Mindfulness Meditation Practice

Building a regular secular mindfulness practice, from short daily sits to retreats, and noticing its effect on attention and mood.

  1. Written reason for starting to meditate
  2. Meditation corner and seat set-up
  3. Two-week attention and mood baseline
  4. First ten days of five-minute breath sits
  5. Choosing a meditation app or audio library
  6. Fixed daily time and routine anchor
  7. Meditation log with minutes and notes
  8. Checking when meditation needs extra support
  9. Minimum sit rule for bad days
  10. Daily sitting practice
  11. Sunday ten-minute practice review
  12. Monthly attention and mood check against baseline
  13. Saturday longer sit
  14. Informal mindfulness in daily routines
  15. Joining a regular sitting group
  16. Quarterly practice reset
  17. Yearly practice plan
  18. Restarting after a lapse
  19. Eight-week MBSR or MBCT course
  20. Noting practice for the wandering mind
  21. Open awareness practice
  22. Walking meditation practice
  23. Loving-kindness meditation for others
  24. Working with sleepiness and restlessness
  25. Sound and touch as alternative anchors
  26. Secular mindfulness reading list
  27. Sitting posture for longer sessions
  28. Comparing secular and traditional meditation styles
  29. Extending daily sits from ten to thirty minutes
  30. Finding a qualified meditation teacher
  31. Moving from guided audio to silent sits
  32. Morning versus evening sitting experiment
  33. Phone-free sitting set-up
  34. Half-day home retreat
  35. Group day of practice at a local centre
  36. First residential weekend retreat
  37. Retreat re-entry plan
  38. Hundred-day practice review
  39. Meditating as a parent of young children
  40. Meditation around shift work
  41. Student meditation through term time
  42. Mindful pauses across the working day
  43. Chair-based practice in later life
  44. Simple mindfulness with your children
  45. Gentler practice through a hard season
  46. Building up to forty-five and sixty minute sits
  47. Ten-day silent retreat preparation
  48. Personal practice handbook
  49. Leading a small peer sitting group
  50. Exploring mindfulness teacher training

Where it starts.

Each project arrives with its purpose, milestones and first tasks written out. Here is how the first three read.

Written reason for starting to meditate

Knowing why you want to meditate decides which kind of practice to choose and gives you something to read on the mornings you would rather not sit. People start for very different reasons, such as a scattered mind at work, reactivity at home, or curiosity after a course, and each points to a slightly different practice. Writing three or four sentences now takes ten minutes and saves months of drifting between apps.

First tasks

  • Write three sentences on why you want to meditate now
  • Name one behaviour you would expect to change if practice works for you
  • List what you are not expecting meditation to fix
  • Pin the note inside the cover of your log or on your phone home screen

Meditation corner and seat set-up

A fixed place to sit removes one decision from every session and quietly reminds you to practise when you walk past it. It does not need to be a shrine: a chair with a firm seat, a cushion or kneeling bench, a blanket and somewhere to put the phone out of reach is enough. Trying two or three seated positions before buying anything stops you spending money on a cushion your knees cannot use.

First tasks

  • Pick a spot in the home that is quiet at your planned sitting time
  • Try sitting for ten minutes on a chair, a cushion and a kneeling bench
  • Choose the seat that leaves you comfortable after fifteen minutes
  • Put a blanket and a simple timer next to the seat

Two-week attention and mood baseline

Without a before picture, it is hard to tell months later whether practice has changed anything, and memory tends to flatter or dismiss the effect. Rating attention, mood and reactivity once a day for two weeks, and taking one published mindfulness questionnaire, gives you numbers to compare against at one, three and six months.

First tasks

  • Set a nightly reminder to rate focus, mood and reactivity from 0 to 10
  • Complete and score one published mindfulness questionnaire
  • Count phone checks during one hour of focused work on two separate days
  • Average the fourteen days and write the result at the top of the log

Make it yours.

Install Mindfulness Meditation Practice, then tell Aurum the date you're aiming for. It checks whether the plan fits the weeks you actually have.

Free · Mac (Apple silicon) and Windows · v1.0.0 · Other platforms

Blueprints are general information to help you organise your own work. They are not medical, financial, legal or other professional advice. See the Terms.