Meditation
Bioslim Series of Meditation Programs
Download any meditation app of your choice
We recommend free apps such as Calm, Headspace, Mindfulness Coach and Medito
Program 1: Beginner Level (5-10 minutes per session)
Duration: 1 Week
Frequency: Daily meditation or prayer
- Day 1: Guided Breathing
o Focus on deep, conscious breathing.
o Sit in a comfortable position and inhale deeply through the nose and exhale slowly through the mouth.
o Repeat for 5-10 minutes, bringing attention back to the breath when
distractions arise. - Day 2: Body Scan
o Lie down in a comfortable position.
o Gradually bring your awareness to each part of your body, starting from the
toes to the head.
o Spend a few moments in each area, noticing sensations and releasing
tension. - Day 3: Visualization
o Sit or lie down comfortably and visualize a peaceful place (beach, forest,
etc.).
o Spend 5-10 minutes immersing yourself in the sights, sounds, and feelings of
being in that place. - Day 4: Loving-Kindness Meditation
o Sit comfortably and focus on sending love and kindness to yourself and
others.
o Use phrases such as “May I be happy, may I be healthy,” and extend this to
loved ones and all beings. - Day 5: Guided Sleep Meditation
o Listen to a short, guided meditation designed for sleep.
o Focus on relaxing your body and mind as you prepare for rest. - Day 6: Positive Affirmations
o Sit comfortably and repeat positive affirmations related to stress reduction
and sleep, such as "am calm," "I deserve rest."
o Repeat for 5-10 minutes. - Day 7: Reflection and Integration
o Spend time reflecting on your week of meditation practices.
o Write down any feelings, improvements, or insights you experienced.
Program 2: Intermediate Level (10-15 minutes per session)
Duration: 2 Weeks
Frequency: Daily
- Day 1: Mindfulness of Breathing
o Practice mindful breathing while observing thoughts without judgment.
o Duration: 10-15 minutes. - Day 2: Mantra Meditation
o Choose a calming mantra and repeat it silently.
o Focus on the sound of the mantra to centre your thoughts. - Day 3: Guided Progressive Relaxation
o Follow a guided progressive relaxation, tensing and relaxing different muscle
groups.
o Focus on letting go of tension throughout the body.
- Day 4: Nature Sounds Meditation
o Meditate while listening to calming nature sounds (ocean waves, rain, etc.).
o Focus on syncing your breath with the sounds for relaxation. - Day 5: Journaling Meditation
o Write down your thoughts and feelings for 10 minutes before meditating.
o Reflect on what you wrote during meditation. - Day 6: Visualization of Light o Visualize a warm, healing light surrounding your body.
o Imagine the light releasing tension and promoting calmness. - Day 7: Loving-Kindness Expansion
o Expand your loving-kindness practice to include acquaintances and even
people you find challenging.
o Focus on sending positive wishes for their well-being.
- Day 8: Focused Object Meditation
o Choose an object (like a candle) to focus on.
o Observe it closely, directing your full attention to its details.
- Day 9: Gratitude Meditation
o Reflect on and express gratitude for three things in your life.
o Visualize them in your mind while meditating on the feelings of gratitude.
- Day 10: Sleep Preparation Meditation
o Prepare your mind for sleep with a guided meditation focusing on letting go of
the day’s stress.
- Day 11-14: Repeat Favourites
o Choose your three favourite techniques from the previous days and practice
them, alternating as needed.
Program 3: Advanced Level (15-30 minutes per session)
Duration: 3 Weeks
Frequency: Daily
- Week 1: Deep Mindfulness Meditation
o Focus on longer mindfulness sessions observing thoughts and sensations.
o Include silent periods for deeper introspection.
- Week 2: Chakra Meditation
o Explore each of the seven chakras, focusing on energy centres.
o Spend a few minutes on each chakra, visualizing light and energy.
- Week 3: Silent Meditation Retreat
o Dedicate time each day to silent meditation.
o Alternate between breath awareness, loving-kindness, and body scan without
guided