Notes from Meditation classes by Stanley Merrill

Week 2

Formal Meditations

  • Day 1 – 10 min – Body Scan – Click Here
  • Day 2 – 10 min – Long slow breath – Click Here
  • Day 3 – 10 min – Soft Belly – From Mind Body Medicine – Click Here
  • Day 4 – 10 min – Qigong – Lee Holden – Click Here
  • Day 5 and 6  – Choose whichever one of the two 10-minute practices you wish to do
  • Day 6 and 7 – Do a 10-minute meditation without being guided. Choose any combination of techniques.

Informal Practice

  • Do the body scan before you go to sleep. Like on you back and do not move.
  • Continue to practice the other informal practices from the first week.


  • Body scan can be done as a formal practice or to help you with your sleep. To use it to sleep
    • First relax the body with long slow breaths for 3 – 5 minutes.
    • Lie flat on your back and don’t move.
    • Go slowly through your body focusing on each part.
    • Focus on the sensations and don’t worry if you don’t feel anything.
    • Consciously relax each part of your body.
    • When you have gone through the whole body send a wave of relaxation through the whole body from the top of your head to the tip of your toes.
    • Start over. It doesn’t matter whether you start from the top of your head down to the toes or in reverse order.
  • For some people focusing on the body is easier than focusing on the breath.
  • When your mind wanders:
    • Notice the tone of the voice that you are talking to yourself. Is it kind, forgiving and encouraging?
    • If it is a repeating story that you are saying to yourself then give it a name. The “woe is me story”.   The world is not fair story.
    • You might question the story. Is it true?  Is it helpful?

Basic Instructions for Meditation
Week 1
Week 3
Week 4
Other Meditations
Personalize your practice
Prayers and quotes