FILE: docs/index.md
title: "Zen Practice Onboarding Plan" summary: "A comprehensive 90-day guided journey into Zen meditation practice, designed with cultural respect and progressive skill building." tags: [meta:overview, theme:welcome]
Welcome to Your Zen Practice Journey 🧘♂️
Transform your daily life through the ancient wisdom of Zen meditation with this comprehensive 90-day guided practice plan. Designed with deep cultural respect and modern accessibility, this journey will help you develop a sustainable meditation practice that integrates seamlessly into contemporary life.
What You'll Discover
!!! example "Your 90-Day Transformation" - Week 1-2: Master fundamental posture and breathing techniques - Week 3-6: Develop consistent daily practice routines
- Week 7-12: Deepen concentration and mindful awareness - Week 13-18: Integrate Zen principles into daily activities - Week 19-24: Expand practice with advanced techniques and personal adaptation
:compass: Quick Start Guide
Choose Your Path
Never meditated before? Perfect! Start with our Welcome Guide and Day 1.
Have meditated before but new to Zen? Begin with Schools of Zen then jump to Day 1.
Coming back after a break? Review Habit Formation and restart at any phase that matches your comfort level.
Practice Structure
Our approach combines traditional Zen wisdom with modern habit science:
| Phase | Duration | Focus | Time Commitment |
|---|---|---|---|
| Phase 1 | Days 1-7 | Orientation & Posture | 5-10 minutes |
| Phase 2 | Days 8-21 | Stabilization & Breath | 12-15 minutes |
| Phase 3 | Days 22-45 | Deepening Concentration | 18-22 minutes |
| Phase 4 | Days 46-60 | Daily Life Integration | 20-25 minutes |
| Phase 5 | Days 61-90 | Personal Expansion | 25-30 minutes |
Unique Features
Habit Loop Integration
Each day includes scientifically-backed habit formation techniques:
- Trigger: Environmental cues to begin practice
- Action: Clear, progressive meditation instructions
- Reward: Immediate benefits and long-term meaning
- Tracking: Simple metrics without overwhelming data
Cultural Respect
This plan honors the Japanese origins of Zen while making practice accessible:
- Traditional terms explained with cultural context
- Distinction between secular adaptation and temple practice
- Guidance from multiple Zen schools (Sōtō, Rinzai, Ōbaku)
- Ethical foundations woven throughout
Progressive Skill Building
- Posture mastery before extended sitting
- Breath awareness as foundation for all practice
- Walking meditation (kinhin) for movement integration
- Mindful daily activities for complete lifestyle transformation
Essential Resources
!!! tip "Start Here" 1. Safety & Wellbeing - Important disclaimers and health guidance 2. How to Use This Plan - Navigation and customization tips 3. Glossary - Key terms and concepts 4. Core Practices - Fundamental techniques overview
Ready to Begin?
Your Next Step
New practitioners: Start with Welcome → Day 1
**Returning practitioners**: Review [Phases Overview](plan/phases-overview.md) then choose your starting point
Community & Support
This is a self-guided practice plan designed for individual use. We encourage:
- Journaling your experiences (templates provided)
- Weekly reviews to track progress and adjust as needed
- Consulting qualified teachers for deeper traditional instruction
- Respecting your limits and practicing self-compassion
This plan provides secular meditation instruction inspired by Zen traditions. It is not religious instruction, therapy, or medical advice. Please consult appropriate professionals for health concerns.
Ready to transform your life one breath at a time? 
Begin Your Journey