Learn to Meditate - Day 7
- Simon Jones DipBSoM
- Jan 12
- 4 min read
The Path Forward. Integrated Practice
Learn to Meditate Course Navigation: Day 0 | Welcome - Start Here
Day 5 | Unlock Your Creative Mind - Open Monitoring Meditation Day 6 | Connect With Clarity - Loving Kindness Meditation
An Important Note on Your Wellbeing:
Meditation can be a powerful tool for building resilience and managing stress, and it is a complementary therapy. It is not a substitute for professional medical advice. If you are experiencing symptoms of anxiety, depression, or any other health concern, you should always consult your doctor or a qualified healthcare provider. See our full Medical Disclaimer for more information. By engaging with our content you accept our medical disclaimer and confirm that you are not under treatment for pre-existing conditions, or have permission from your care provider to engage with them. Do not listen to the guided audio meditations when driving or operating heavy machinery, it is not safe to do so.
Well done. You've successfully completed the 7-Day Introduction to Meditation.
Over the last week, you have practiced the core skills of meditation as a tool for ambitious professionals. You have learned to:
Anchor your attention (Day 1-2)
Activate your body's "calm" system (Day 3)
Build resilience to pressure (Day 4)
Unlock creative thinking (Day 5)
Train the skill of connection (Day 6)
You have the foundation. This final 10-minute session will integrate these skills.
Today's final 10-minute session integrates the two core skills you've trained all week: Focused Attention and Open Monitoring. Its purpose is to demonstrate how you can use focus to build stability, and then shift into a state of open, creative awareness. The benefit is combining these skills into a single, powerful practice that forms the foundation for a durable, lasting habit.
This practice is the start of a new capability. But like any skill, it requires consistency to become durable.
1. What It Does (The Performance Benefit)
The Integrated Practice is about mental agility. In the professional world, you are rarely doing just one thing. You need to switch rapidly from deep focus (strategy) to open ideation (creative) to empathetic listening (client management).
It Builds "Cognitive Switching": Today, we combine techniques. You will learn to move from Focused Attention (FA) to Open Monitoring (OM) in a single session. This trains the brain to switch "gears" smoothly rather than stalling.
From "State" to "Trait": This is the ultimate goal. A "State" is temporary (feeling calm during the meditation). A "Trait" is permanent (becoming a calm person). This session is about cementing the practice so the benefits, resilience, focus, and patience, become your default setting, not just a temporary relief.
It Promotes Autonomy: This session takes the "training wheels" off. It empowers you to build a self-sufficient practice where you can deploy the right tool (Focus, Calm, or Insight) depending on what your day demands.
2. How & Why It Works (The Mechanics)
We are moving from isolation exercises to compound movements.
The "Zoom In / Zoom Out" Protocol:
Phase 1: Stabilisation (Zoom In). We start with Focused Attention on the breath. Why? Because you cannot observe your thoughts (OM) if your mind is chaotic. You need to stabilise the camera before you can take the picture. This quiets the Default Mode Network.
Phase 2: Expansion (Zoom Out). Once the mind is stable, we drop the anchor. We switch to Open Monitoring. We allow thoughts, sounds, and sensations to arise. Because you have stabilised your attention first, you can now watch these thoughts without getting swept away by them.
Neuroplasticity & Habit Formation: "Meditation is like going to the gym for our brain." The research shows that structural changes (thickening of the cortex) rely on consistency, not intensity. A daily 10-minute integrated practice is neurologically superior to a once-a-month 60-minute binge.
3. Tips for The Path Forward
You have completed the introduction to meditation. The danger now is thinking you are "done." You aren't done; you have just bought the running shoes. Now you have to run.
Consistency > Intensity: The research is clear: regular short sessions beat irregular long ones. You don't need 30 minutes. If you only have 5 minutes before a meeting, take it. That 5 minutes resets your cortisol levels.
The "Micro-Practice": You don't always need to close your eyes. You can practice Open Monitoring in a cab on the way to a meeting. You can practice Focused Attention while listening to a client (using their voice as the anchor). Bring the practice "off the cushion" and into the office.
Don't Break the Chain: You will miss days. That is normal. The key is not to let one missed day turn into two. The moment you notice you've stopped, just start again. No guilt, no judgment, just a return to the breath.
Download Your Meditation:
MP3 download. Hosted on the klarosity website, Download to your device. Enjoy the meditation and we’ll see you tomorrow.
Next steps:
Why not explore our meditation classes, courses and coaching experiences?
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