Notes from Meditation classes by Stanley Merrill

Week 3

Formal Meditations

  • Day 1 – 15 min – Chris Germer – Self-compassion break – Click Here
  • Day 2 – 15 min – Chris Germer – Soften soothe and allow – Click Here
  • Day 3 – 15 min – Qigong 10 min – Click Here   Long Slow Breath 5 min Click Here
  • Day 4 and 5 – Choose the 15-minute guided meditations that you prefer
  • Day 6 and 7 – Do a 15-minute meditation without being guided. Choose any combination of techniques.

Informal Practice

  • Continue to practice the other informal practices from the first two weeks.
  • Every time you see someone say a phrase that opens up your heart. For example, you could say to yourself “Just like me they want happiness” or “May you be happy” or “I love you”.
  • Every hour on the hour picture someone you care for and wish them love, happiness, peace and joy. Just 10 seconds.
  • Every time that you speak to someone think to yourself “Just like me this person wants happiness”

Basic Instructions for Meditation
Week 1
Week 2
Week 4
Other Meditations
Personalize your practice
Prayers and quotes