ate: 05/04/2024 05/05/2024
Location: Star River Meditation Center
Teacher: Yunquan Huang
Sitting Meditation
30-Day Training Method for Beginners
This 30-day meditation training is designed to help beginners build a stable and natural practice through gradual progression—from bodily relaxation to deepened awareness and mental stability.
1.Training Principles: Gradual, Steady, and Natural
The goal is not rapid results but sustainable practice.
1.Practice daily, at a fixed time
Consistency matters more than duration.
2.Do not chase special experiences
Progress is measured by stability, not sensations.
3.Practice gently—no forcing
Awareness grows naturally when the mind is relaxed.
2.Phase One (Days 1–10): Building the Foundation of Body and Breath
Goal: Steady posture, relaxed body, natural breathing
1.Practice 5–10 minutes daily
Let the body adapt to sitting still.
2.Training content:
Choose a quiet space
Sit comfortably (chair or half-lotus)
Relax the body
Breathe naturally
When thoughts arise, gently return to the breath
3.Core principle:
Relaxation and stability without effort.
3.Phase Two (Days 11–20): Strengthening Awareness and Mental Stability
Goal: Begin gathering the mind and reducing wandering
1.Practice 10–15 minutes daily
2.Training content:
Continue observing breath and body
Add gentle awareness of thoughts and emotions
Watch without judgment or resistance
Notice how thoughts arise and dissolve
3.Core principle:
See thoughts clearly without following them.
4.Phase Three (Days 21–30): Deepening Awareness and Inner Strength
Goal: A clearer, calmer, and more grounded mind
1.Practice 15–20 minutes daily
2.Training content:
Maintain breath awareness
Add full-body awareness: warmth, pressure, contact
Introduce simple reflective questions:
“What am I doing right now?”
“What is the state of my mind?”
3.Core principle:
Clarity with gentleness, awareness with ease.
5.Benefits of the 30-Day Training
1.Body: more relaxed, stable, less tension
2.Breath: deeper, smoother, more natural
3.Mind: fewer distractions, stronger concentration
4.Emotions: calmer, more balanced
5.Awareness: heightened sensitivity to inner and outer states
This method builds the foundation for long-term practice.
Conclusion
Thirty Days to Stability, Thirty Days to Habit.
By following this 30-day method,the body softens,the breath grows steady,and the mind becomes clearer.
Transformation is not sudden—it grows day by day, breath by breath, moment by moment.
