You’re very welcome to start the Qi and Zen 8-week mindfulness program. This 8-week program and regular practice will help you develop body awareness and mental well-being. It can help you reduce stress, anxiety, and even physical pain. Although mindfulness has its roots in Buddhism, these exercises are based on Western sources.
The Qi and Zen 8-week mindfulness program is based on well-established and scientifically researched mindfulness meditation exercises. The exercises in the program have been selected from medical publications and sources. The exercises in the Qi and Zen 8-week mindfulness program progress logically, starting from the very basics.
It should be noted that although the benefits of mindfulness practice are undeniable, the purpose of self-guided mindfulness practice is never to replace the personal guidance of a doctor or mental health professional. If you have mental challenges in life and you are unsure how to cope with them, always ask your doctor for guidance first.
Regular practice is the foundation of everything. If you miss one or even two exercises a week, it’s not a serious mistake. The most important thing is that you keep going and don’t give up. Be kind to yourself, don’t worry or berate yourself unnecessarily.
The best thing is that you can’t do mindfulness practice wrong. For example, if you feel that you cannot fully concentrate, noticing that is also mindful observation. If you don’t feel a certain part of your body in the body scan, that is also mindful observation. Dear friend, you can do it.
Week One – Following the Breath
Our breath is always present, a constant anchor to the present moment. However, we often don’t pay attention to it because it happens automatically. Following and observing the breath is one of the basic pillars of mindfulness and a very popular exercise due to its simplicity and effectiveness.
In the exercise, we consciously turn our attention to this natural process. Breathing exercises help us to detach from worrying thoughts and calm the autonomic nervous system. Daily short breaks following the breath nicely interrupt a busy day, improve concentration, and help reduce stress.
Following the breath is an easy way to bring awareness to the present moment and calm the mind. The exercise has its roots in Buddhism, where it has been used for centuries as the basis of meditation. The exercise has no religious connection, nowadays it is widely used in stress management, therapy, and promoting well-being.
Following the Breath – How to do:
- Find a peaceful place: Sit or lie down in a comfortable position. You can close your eyes or keep them open, softly focused on one point.
- Feel your breath: Pay attention to your breath without trying to change it. Feel the air flowing in and out through your nose. Feel how your diaphragm and stomach rise and fall with the rhythm of your breath.
- Focus on the sensations: You can focus on the sensations as the air passes through your nostrils and throat during inhalations and exhalations. You can also feel the movement of your breath in your chest or stomach. Don’t judge the sensations, just notice them.
- Let thoughts come and go: It’s natural for the mind to wander during practice. When you notice your thoughts drifting away, gently bring your attention back to your breath. Don’t judge yourself for wandering thoughts, be kind to yourself.
- Continue the exercise: You can start by practicing for a few minutes and gradually increase the time. Even a few minutes of daily practice can bring significant benefits. Regular practice develops you all the time.
- Other instructions: You can count your breaths if it helps you focus. You can also repeat in your mind: I breathe in, I breathe out. If you need a guided exercise for help, our website has e.g. guided 15 min. breathing exercise.
- Duration: 15-20 minutes. If you also do several exercises during the workday, you can also use guided 5-10 minute exercises as an aid.
- Read research: Breath meditation: A great way to relieve stress.
Week Two – Body Scan Meditation
Body scan meditation is a mindfulness exercise in which you consciously go through the different parts of your body and feel their sensations. It’s a great way to develop body awareness, relax, and reduce stress. The exercise is easy to do and is therefore excellent for beginners. If you have trouble concentrating on just your breath, a body scan is a good alternative because it focuses on several parts of the body one at a time.
Body scan has its roots in Buddhist meditation traditions, where it has been used for centuries to increase awareness and presence. In the West, body scanning has become popular as a method of mindfulness and stress management. It helps us become aware of our body’s messages and sensations, which we often don’t even notice in the hustle and bustle of everyday life.
Body Scan Meditation – How to do:
- Get into a comfortable position: Sit or lie on your back in a comfortable position. You can close your eyes or keep them open, softly focused on one point.
- Bring attention to your breath: Start by paying attention to your breath for a few minutes. Feel the air flowing in and out of your lungs.
- Start scanning: Then move your attention to your toes. Feel the sensations in your toes: warmth, pressure, tingling, or any other sensation. Don’t try to change anything or judge the sensations, just observe. If you don’t feel anything, that’s also a good conscious observation.
- Move upwards: Slowly move your attention upwards in your body, stopping at each part of the body in turn. Feel the sensations in your legs, stomach, back, arms, hands, neck, head, and face.
- Be curious and accepting: Don’t try to change your feelings, but observe them curiously and acceptingly. If you notice tension or discomfort, you can imagine breathing into that spot and relaxing it.
- End the exercise: When you have gone through the whole body, bring your attention back to your breath and slowly open your eyes.
- Other instructions: You can focus on certain parts of the body if you want. You can also use guided meditation to help you. Even though body scanning works very well as a sleep aid, do not use the exercise to fall asleep during this program.
- Duration: 30-40 minutes
- Read research: Unified Consciousness and the Effect of Body Scan Meditation on Happiness.
Week Three – Yin Yoga or Mindful Walking
In almost all 8-week mindfulness programs, one week is practiced mindful walking. However, we suggest that you replace walking with Yin yoga. Yin yoga is an excellent way to deepen mindfulness meditation because it also focuses on breathing and body sensations, just like in mindfulness exercises.
Yin yoga is a calm and meditative form of yoga that focuses on deep stretches and opening the connective tissues. The long-lasting 3-5 minute asanas give you the opportunity to delve into the sensations of the body, breathing and practice mindful presence.
The advantage of Yin yoga is that it can be done anywhere and it is also suitable for people with limited mobility. Yin yoga can help you relax, reduce stress and find a deeper connection with yourself.
Yin Yoga and Mindful Walking – How to do:
- Mindful walking: If you still decide to do the mindful walking exercise, here are the instructions. Walk slowly and focus on each step. Feel your feet touch the ground and your body’s movements as you walk. Keep your attention on walking and breathing. As you can see, the exercise is quite simple.
- Yin yoga: Yin yoga asanas are usually passive stretches performed at floor level. Aids such as pillows, bolsters and blocks are often used in the poses so that the body can fully relax. Breathing is an important part of yin yoga, and during the exercise you try to breathe deeply and calmly.
- Focus on breath and body: You can focus on your breathing, feel the sensations of the stretch in your body and observe your thoughts and feelings without trying to change them. Move slowly and consciously, listening to your body and its limits.
- Duration: 20-30 minutes
- Effects: Walking meditation or Yin yoga helps develop awareness of the body and the environment. It can also help reduce stress and improve mood.
- Read research: Exercise combined with mindfulness best for mental health.
Week Four – Observing Thoughts
Observing thoughts originates from Buddhist meditation traditions, where it has been used for centuries to calm the mind and increase self-awareness. In the West, it has become a popular method of mindfulness and stress management and an integral part of 8-week mindfulness programs.
Observing thoughts is a mindfulness exercise where you consciously observe your own thoughts without trying to change or control them. Through the exercise, we learn to recognize the nature of our thoughts. Thoughts come and go constantly, and they are not always true or even important.
When even difficult thoughts are like leaves on the surface of flowing water or wisps of clouds that break up, they no longer control us and do not cause stress, tension or physical pain. You will notice that thoughts are really just thoughts.
Observing Thoughts – How to do:
- Find a peaceful place: Sit or lie down in a comfortable position. You can close your eyes or keep them open, softly focused on one point.
- Bring attention to your breath: Start by paying attention to your breath for a few minutes. Feel the air flowing in and out of your lungs.
- Observe your thoughts: Then move your attention to your thoughts. Don’t try to change or control them, just let them come and go freely. You can imagine your thoughts as clouds or leaves in a stream, slowly floating by.
- Name the thoughts: If you want, you can name your thoughts in your mind, for example “I’m thinking about work”, “I’m thinking about my family” or “I’m thinking about the future”. This can help you recognize your thought patterns.
- Don’t judge thoughts: Like example “That was a stupid thought”, just notice it and let the thought evaporate.
- Return your attention to your breath: If you notice your thoughts drifting away, gently bring your attention back to your breath. Don’t judge yourself for wandering thoughts or scold yourself, wandering thoughts are not a mistake.
- Other instructions: You can write down your thoughts after the exercise, this will help you notice how insignificant many worry thoughts are.
- Duration: 20-30 minutes.
- Effects: Observing thoughts helps to develop awareness of thoughts and reduce their controlling influence. It can also help reduce stress and improve emotional regulation.
- Read research: The Impact of Mindfulness Meditation on the Wandering Mind.
Week Five – Observing Emotions
Observing emotions is a valuable skill that can help you live a fuller and more balanced life. The practice of observing emotions originates from Buddhist meditation traditions, where understanding emotions has been considered an important part of spiritual growth. In the West, observing emotions is often used in therapy and stress management, and is a central part of mindfulness practice.
Observing emotions is a mindfulness exercise where you consciously turn your attention inward and examine the different emotions that arise in your body and mind. The goal is not to change or suppress emotions, but simply to observe them and accept them as they are, just like in the exercise of observing thoughts.
Through the exercise, you can learn to identify and name different emotions, as well as understand their impact on your own actions and well-being. Accepting emotions and practicing being with them can help reduce anxiety and increase emotional balance. If some difficult emotions cause physical tension, you will learn to let go and deepen relaxation.
Observing Emotions – How to do:
- Calm down and focus: Sit or lie down in a comfortable position. You can close your eyes or keep them open, softly focused on one point.
- Bring attention to your body: Feel your body and your breath for a while. Notice how your body feels right now.
- Identify emotions: Observe what emotions are surfacing in you. Can you name them? Where in your body do you feel them? What kind of sensations do they bring with them?
- Observe emotions curiously: Don’t try to change, analyze or judge your emotions. Meet them with curiosity and acceptance. Imagine that you are a researcher observing an interesting phenomenon.
- Let the emotions be: Let the emotions be present without reacting to them. They can be strong or subtle, pleasant or unpleasant. Let them come and go like waves in the sea.
- Return your attention to your breath: If you notice your thoughts or emotions drifting away, gently bring your attention back to your breath.
- Other instructions: You can write about your emotions in a diary after the exercise. Writing helps to process emotions.
- Duration: 20-30 minutes
- Read research: The Relationship between Mindfulness and Emotional Intelligence as a Protective Factor for Healthcare Professionals.
Week Six – Metta Meditation
Metta meditation, also known as loving-kindness meditation, is a beautiful and powerful practice that focuses on developing compassion and kindness towards oneself and others. Wishing well for oneself may sound selfish to some, but it is by no means that, it is very important that you can be kind to yourself. You are the one who is important, and if you cannot be kind and friendly to yourself, how can you be that to others?
Metta meditation originates from Buddhist traditions, and is one of the oldest and most valued forms of meditation. The word “metta” is Pali and means loving-kindness, compassion and goodwill. The goal of the exercise is to cultivate these qualities, first towards oneself, then towards loved ones, and finally towards all beings.
Metta meditation brings many benefits, such as reduced stress, increased compassion, improved relationships and reduced negative emotions such as anger and fear.
Metta Meditation – How to do:
- Find a peaceful place: Sit or lie down in a comfortable position. You can close your eyes or keep them open, softly focused on one point.
- Bring attention to your breath: Start by paying attention to your breath for a few minutes. Feel the air flowing in and out of your lungs.
- Visualize: Visualize in your mind the person to whom you are directing compassion. Imagine that you are sending loving-kindness and compassion around yourself and others.
- Smile and repeat: Smile slightly and read or repeat silently in your mind:
Wish for yourself:
May I be peaceful and happy, may my body and mind be light.
May I be safe, free from harm.
May I be free from fear, anxiety, anger and difficulties.
Wish for a friend or loved one:
May they be peaceful and happy, may their body and mind be light.
May they be safe, free from harm.
May they be free from fear, anxiety, anger and difficulties.
Wish for a neutral person:
May they be peaceful and happy, may their body and mind be light.
May they be safe, free from harm.
May they be free from fear, anxiety, anger and difficulties.
Wish for a difficult person:
May they be peaceful and happy, may their body and mind be light.
May they be safe, free from harm.
May they be free from fear, anxiety, anger and difficulties.
Wish for your family, community or all living beings:
May everyone be peaceful and happy, may everyone’s body and mind be light.
May everyone be safe, free from harm.
May everyone be free from fear, anxiety, anger and difficulties.
- Return your attention to your breath again: If you notice your thoughts drifting away, gently bring your attention back to your breath.
- Use your imagination to help you: Visualize in your mind the person or people you are wishing well for.
- Duration: Do the exercise 2-3 times.
- Effects: Compassionate presence helps develop compassion and empathy. It can also help reduce stress, anxiety and depression.
- Read research: The Impact of Compassion from Others and Self-compassion on Psychological Distress, Flourishing, and Meaning in Life Among University Students.
Week Seven – Observing the Enviroment
Observing the environment is a mindfulness exercise where you consciously turn your attention away from yourself and direct it to the world around you. The exercise is part of most 8-week mindfulness programs. The goal is to perceive the environment with the senses – sight, hearing, smell, taste and touch – without judgment or interpretation.
Observing the environment helps to be present in the moment and open the mind to new experiences. Through the exercise, we learn to appreciate our environment and notice things that we would not normally notice. It can help us detach from thoughts and emotions and find peace and serenity in nature and everyday environments.
The practice of observing the environment originates from Buddhist meditation traditions, where it has been used for centuries to calm the mind and increase awareness. In the West, it has become a popular method of mindfulness and stress management and a part of most 8-week mindfulness programs.
Observing the Enviroment – How to do:
- Find a peaceful place: You can do the exercise indoors or outdoors. The most important thing is that you can focus on your surroundings in peace.
- Sit or stand comfortably: Close your eyes for a moment and focus on your breathing. Feel the air flowing in and out of your lungs.
- Open your eyes slowly: Start observing your surroundings with your senses. What do you see? What do you hear? What do you smell? Can you feel the wind on your skin or the warmth of the sun?
- Focus on the details: Don’t try to name, judge or classify things, but observe them curiously and with an open mind. Notice, for example, the shapes of the leaves of a tree, the smell of the forest, the movement of the clouds or the singing of birds.
- Let thoughts come and go: It’s natural for the mind to wander during practice. When you notice your thoughts drifting away, gently bring your attention back to your surroundings.
- Continue the exercise: You can continue observing the environment for as long as you like. Even a few minutes of practice can bring significant benefits.
- Other instructions: It is worth focusing on one sense at a time, for example hearing or sight. You can do the exercise while walking, in which case you can observe your surroundings while moving.
- Regular practice: Helps you develop your awareness and appreciate your environment more.
Week Eight – Mindfulness, Awareness in Everyday Life
Mindfulness in everyday life is not so much a separate meditation exercise, but rather a way of bringing awareness and presence into all daily activities. It is the ability to be fully present in the moment, with an open mind and without judgment, regardless of what you are doing.
This practice integrates mindfulness into daily life and helps maintain the practice after the 8-week mindfulness program has ended. Through everyday mindfulness, we can learn to appreciate small things, reduce stress, and increase happiness.
You can incorporate mindfulness into everyday life in many different ways. Here are a few examples:
- Mindful breathing: Focus on your breath a few times a day, for example when you wake up in the morning, during the workday, or before going to bed.
- Mindful walking: When you walk, pay attention to your steps, the contact of your feet with the ground, and your surroundings. Feel the wind on your skin and the warmth of the sun on your face.
- Mindful eating: Eat slowly and calmly, savoring each bite. Feel the taste, smell, and texture of the food.
- Mindful listening: When you are talking to someone, listen to them with real presence. Don’t interrupt or think about your own response, but focus on hearing what the other person has to say.
- Mindful working: Focus completely on the task at hand. Don’t let your thoughts wander to other things. Studies have shown that micro-breaks and short breathing exercises during the day help you concentrate better on your work.
- Mindful relaxation: When you relax, do it consciously. Feel your body relax and your mind calm down.
- Mindful body awareness: Feel your body throughout the day. Notice the tensions and consciously relax them.
Other instructions:
- Start with small things: You can choose one or two everyday activities that you want to bring mindfulness to, such as brushing your teeth, eating, or showering.
- Focus on the sensations: Movements, sounds, and even thoughts related to the activity. If you notice your mind wandering, gently bring it back to the activity.
- Practice regularly: The more often you practice, the easier it will become.
- Be patient and kind to yourself: Don’t be discouraged if your mind wanders. Just gently bring your attention back to the present moment.
- Read research: Just ten minutes of mindfulness daily boosts wellbeing and fights depression – study reveals.
On the last day of the program, take time to reflect. Writing clarifies thoughts and feelings well and helps to process them. You can write down your experiences:
- What did you realize during the program?
- How did mindfulness affect your mind and body?
- What do you want to continue and develop from now on?
Your thoughts – Your journal
Write down Your thoughts:
Keeping a journal during your mindfulness practice helps track progress, enhance self-awareness, and strengthen commitment. Writing about your experiences can reveal patterns in thoughts and emotions, making it easier to process challenges. Journaling provides motivation on difficult days and serves as a personalized guide for continued practice. Even brief daily reflections deepen mindfulness and support your practising.
Final Words
Congratulations dear friend. You are now at the beginning of the path that will take you on a wonderful journey towards well-being and inner peace. I sincerely hope that you will continue mindfulness exercises as part of your life and that you will find joy and peace from them.
Mindfulness is an ongoing process, not a destination. Mindfulness develops the ability to be aware and calm even in the midst of a busy everyday life. It is a way to live a fuller and more meaningful life, moment by moment. Every little exercise, even just a minute, will develop and help you on your new path.