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Meditation Checklist

This personal meditation checklist is my go-to guide for creating a peaceful, effective meditation practice. It walks me through everything from setting up my space and choosing the right tools, to the actual practice and how to reflect afterwards. It's helped me make meditation a regular part of my day and deepen my practice over time.


Choose a Quiet Space
Find a peaceful area where you won't be disturbed.
Set a Regular Time
Decide on a specific time of day to meditate, creating a routine.
Prepare Your Meditation Spot
Have a comfortable cushion or chair in your chosen space.
Remove Distractions
Turn off electronic devices or put them on silent mode to avoid interruptions.

Meditation Tools

Use a Timer
Set a timer to manage your meditation duration without worrying about time, e.g. Meditation Timer.
Consider Meditation Apps or Music
Select any apps, guided meditations, or calming music if you find them helpful. Recommend: Meditation Music Player, ZENmix YouTube channel,
Have a Shawl or Blanket
Keep warm as body temperature may drop during meditation.

During Meditation

Start With Deep Breaths
Begin your session by taking several deep breaths to relax.
Adopt a Comfortable Posture
Sit in a comfortable position, keeping your back straight.
Set an Intention
Silently state your purpose or intention for the meditation session.
Focus on Your Breath
Keep your attention on your breath, returning to it whenever your mind wanders.
Be Kind to Yourself
Gently acknowledge any distractions without judgment and return focus to your breath.


Gradually Transition
Slowly bring your awareness back to your surroundings after the timer goes off.
Take a moment to reflect on your experience and any insights gained.
Write down any thoughts, feelings, or experiences from your session.
Plan for Consistency
Schedule your next meditation session to maintain regular practice.

Ongoing Practice

Experiment with Different Techniques
Try various meditation methods to find what works best for you.
Join a Meditation Group
Consider joining a community or group for support and motivation.
Attend Workshops or Retreats
Enhance your practice by participating in meditation workshops or retreats.
Stay Informed
Read books or listen to podcasts about meditation to deepen your understanding and commitment.

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