I’m an exercise physiologist. I’ve written thousands of exercise prescriptions including mode, frequency, intensity, duration, and rate of progression.
This same logic translates to a mindfulness meditation Rx. This may help those of you who prefer following a prescribed plan.
Mode: awareness of breathing (simply notice that you are breathing and follow the air as it moves in and out of your body)
Frequency: 3 x day
Intensity: low- be kind to yourself
Duration: 1 minute
Rate of progression: After 21 days increase to 5 x day
Tip: Set a reminder on your smart phone.
Practicing awareness of breathing is like exercising a spiritual muscle. It will get stronger over time. Eventually this will become a habit. It will become your “way”.