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Weekly Reviews 📆

Regular reflection strengthens your practice by helping you recognize progress, adjust approaches, and maintain motivation through challenges.

📋 Weekly Review Template

Practice Consistency

  • Days practiced this week: ___/7
  • Average session length: ___ minutes
  • Most consistent practice time: __
  • Biggest scheduling challenge: __

Skill Development

  • Concentration stability (1-5): ___
  • Emotional equanimity (1-5): ___
  • Physical comfort (1-5): ___
  • Transition smoothness (1-5): ___

Integration Observations

  • Daily life mindfulness moments: ___
  • Stress response changes: __
  • Sleep/energy changes: __
  • Relationship impacts: __

Challenges and Insights

Main challenge this week:

Key insight or learning:

Adjustment needed for next week:

🌱 Phase-Specific Focus

Week 1 (Days 1-7) - Foundation

  • Focus: Establishing routine and basic comfort
  • Key question: What time and place work best for consistent practice?

Week 2-3 (Days 8-21) - Stabilization

  • Focus: Building habit and introducing walking meditation
  • Key question: How smoothly do sitting and walking integrate?

Week 4-6 (Days 22-42) - Deepening

  • Focus: Extended concentration and emotional regulation
  • Key question: How do you work with difficult emotions or strong experiences?

Week 7-8 (Days 43-56) - Integration

  • Focus: Flexible application and real-world practice
  • Key question: Where does meditation awareness appear naturally in daily life?

Week 9-12+ (Days 57-90) - Expansion

  • Focus: Advanced techniques and preparation for continued practice
  • Key question: What will sustainable long-term practice look like for you?

📈 Progress Indicators

Positive Development Signs

  • Automatic routine: Practice happens without willpower battles
  • Physical ease: Comfortable in meditation posture for planned duration
  • Mental flexibility: Working skillfully with difficult thoughts/emotions
  • Natural integration: Brief awareness moments arising spontaneously
  • Stable motivation: Continuing despite ups and downs

Areas Needing Attention

  • Frequent missed days: May need schedule or duration adjustment
  • Physical discomfort: Posture modifications required
  • Emotional overwhelm: Shorter sessions or support needed
  • Boredom or resistance: Possible need for variation or deeper instruction
  • Spiritual materialism: Attachment to experiences or progress

⚖️ Making Adjustments

When to Modify Practice

Reduce duration if:

  • Consistently struggling to complete sessions
  • Physical discomfort preventing concentration
  • Emotional intensity feels overwhelming
  • Life circumstances require more flexibility

Increase duration if:

  • Current length feels too short
  • Comfortable with existing practice for 2+ weeks
  • Naturally sitting longer without effort
  • Inspired to deepen practice

Modify approach if:

  • Current method isn't working after honest trial
  • Different technique might better suit your temperament
  • Traditional teacher recommends specific adjustments
  • Medical or psychological considerations arise

❤️ Self-Compassion Guidelines

Realistic Expectations

  • Progress isn't linear - expect ups and downs
  • Missed days are normal - gentle return more important than perfect attendance
  • Comparing with others is unhelpful - your practice is unique
  • Benefits often appear gradually - trust the process

Gentle Accountability

  • Honest assessment without harsh judgment
  • Adjustment as wisdom, not failure
  • Celebrating small consistencies
  • Learning from challenges rather than avoiding them

📚 Monthly Deep Reflection

End of Month 1 (Week 4)

  • What has surprised you most about meditation?
  • How has your daily routine adapted to include practice?
  • What aspects feel most/least natural?

End of Month 2 (Week 8)

  • How has your relationship with difficult emotions changed?
  • What integration successes can you celebrate?
  • Where do you need continued growth or support?

End of Month 3 (Week 12)

  • How will you maintain practice beyond this program?
  • What elements are most essential for you personally?
  • How might you share benefits with others appropriately?

Ready to begin tracking your progress? Use this template weekly starting with Week 1, or continue to Journaling Prompts for daily reflection tools.

May your reflection support ever-deepening wisdom and compassion.