Begin by doing the simple meditation described in the previous exercise once a week, and increase gradually until you are meditating six days a week for twenty minutes a day. Write out a schedule for yourself. Make the goals easier to meet than not to meet. Do not set yourself up for failure. We human beings change slowly. Respect who you are. Make your goals measurable and doable.
Here is a sample goal chart.
My Meditation Goals
Week 1: I will meditate Saturday at 4 p.m. for five minutes. I’ll turn phone off.
Week 2: I will meditate Saturday and Sunday at 4 p.m. for ten minutes. I’ll turn phone off.
Week 3: Same as week 2.
Week 4: I will meditate Wednesday before dinner for twenty minutes; Saturday and Sunday at 4 p.m. for twenty minutes. I’ll turn phone off.
Week 5: Same as week 4.
Week 6: Same as week 5.
Week 7: I will meditate Monday before dinner, Wednesday before dinner, Saturday and Sunday at 4 p.m. for twenty minutes. I will turn phone off.
Week 8: Same as week 7.
Week 9: Same as week 8.