Continue with your mindfulness practice three times per week, selected from the guided meditations provided. We’ve also provided “instruction free” versions of each of these meditations below, for users who’d prefer to jump right into their meditations without the additional guidance.
You’re free to pick the meditations that interest you—now that you’re acquainted with these skills, you can practice them in any order, and return to your preferred meditations more than others. Just remember to stay engaged. You should be relaxed, but alert.
One round of meditation per day is sufficient, but users may choose to extend their sessions by listening to a meditation twice, or by using an early meditation as a “warm up” to a more advanced one, as outlined in the Advanced Sessions below.
