Day 1: Labeling
“To meditate means to go home to yourself. Then you know how to take care of the things that are happening inside you, and you know how to take care of the things that happen around you.”
– Thich Nhat Hanh


Day 2: Sounds
“Ninety-nine percent of your thoughts are a complete waste of time. They do nothing but freak you out.” – Michael Singer


Day 3: Simple Breath
“Whatever the present moment contains, accept it as if you had chosen it. Always work with it, not against it.” – Eckhart Tolle


Day 4: Open Meditation
“Restore your attention or bring it to a new level by dramatically slowing down whatever you’re doing.” ― Sharon Salzberg


Day 5: Counting Breath
“Somewhere in this process, you will come face to face with the sudden and shocking realization that you are completely crazy. Your mind is a shrieking, gibbering madhouse on wheels barreling pell-mell down the hill, utterly out of control and hopeless. No problem. You are not crazier than you were yesterday. It has always been this way, and you just never noticed.” – Henepola Gunaratana


Day 6: Five Minute Check-in
“What practice can offer is a marvelous lack of choice for those minutes we set aside – which brings us directly into contact with the way we habitually ignore, shut down, manipulate or control our experience.” – Timothea Goddard


Day 7: Walking Meditation
“Give yourself permission to allow this moment to be exactly as it is, and allow yourself to be exactly as you are.” ― Jon Kabat-Zinn

Downloadable file here.