7-Day Meditation Practice Guide

Establish a steady meditation practice using the techniques Krishna teaches in the Bhagavad Gita

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About This Practice

This 7-day program guides you through establishing a meditation practice based on Chapter 6 of the Bhagavad Gita (Dhyana Yoga). Each day builds on the previous, progressively deepening your practice.

Time Commitment: Day 1-3: 15-20 minutes | Day 4-5: 20-25 minutes | Day 6-7: 25-30 minutes

Best For: Beginners establishing practice, those returning to meditation, anyone wanting a structured approach

What You Need: A quiet space, comfortable seat (cushion or chair), timer

Day 1: Foundation - Posture and Space

Theme: Creating the Container
Practice Duration: 15 minutes
"In a clean place, having established a firm seat, neither too high nor too low, with cloth, deer skin, and kusha grass arranged..."
— Bhagavad Gita 6.11

Today's Focus: Setting Up

Before diving deep, establish the physical foundation. Krishna emphasizes proper environment and posture.

Practice Instructions
  1. Choose your space: Find a quiet, clean area. Designate it for meditation if possible.
  2. Prepare your seat: Use a cushion, folded blanket, or chair. Sit where hips are slightly higher than knees.
  3. Establish posture:
    • Spine erect but not rigid—imagine a string pulling your crown upward
    • Shoulders relaxed, hands resting on knees or in lap
    • Chin slightly tucked, neck relaxed
    • Eyes gently closed or half-open, gazing downward
  4. Simply sit: For 10 minutes, just sit in this posture. Notice how it feels. Adjust as needed.
  5. Natural breathing: Without controlling, observe your breath for the last 5 minutes.
Common Adjustments
  • Pain in legs? Use a higher cushion or sit in a chair
  • Back rounding? Support lower back with cushion or sit against wall
  • Tension in shoulders? Shrug and release them 3 times

Day 2: Breath Awareness

Theme: The Bridge to Stillness
Practice Duration: 15 minutes
"Holding the body, head, and neck erect, motionless and steady, let him gaze at the tip of his nose, not looking in any other direction."
— Bhagavad Gita 6.13

Today's Focus: Following the Breath

The breath is the bridge between body and mind. When breath is calm, mind follows.

Practice Instructions
  1. Settle (3 min): Establish yesterday's posture. Take 3 deep breaths to arrive.
  2. Natural observation (5 min): Without controlling, observe your breath. Where do you feel it most? Nostrils? Chest? Belly?
  3. Anchor point (5 min): Choose one spot (nostrils recommended). Keep attention there as breath flows in and out.
  4. When mind wanders: Gently note "thinking" and return to breath. This return IS the practice.
  5. Close (2 min): Expand awareness back to room. Open eyes slowly.
Key Points
  • Don't control the breath—let it be natural
  • Each return from wandering strengthens concentration
  • A "wandering" session is still successful if you keep returning

Day 3: Working with the Wandering Mind

Theme: Patience and Persistence
Practice Duration: 20 minutes
"Undoubtedly, the mind is restless and very difficult to control. But it can be controlled by practice and detachment."
— Bhagavad Gita 6.35

Today's Focus: Gentle Persistence

Krishna acknowledges the challenge. Today we focus on the attitude toward wandering: patience, not frustration.

Practice Instructions
  1. Settle (3 min): Establish posture, take settling breaths.
  2. Set intention: "Today I practice patience. Every wandering is okay."
  3. Breath focus (12 min): Attend to breath at nostrils.
  4. Note and return: When you notice you've wandered:
    • Inwardly smile—noticing IS awareness
    • Gently label: "thinking" or "wandering"
    • Return to breath without judgment
  5. Counting (optional): Count breaths 1-10, restart after 10 or when lost.
  6. Close (5 min): Release technique, sit in stillness, then close.
Reframe Your Thinking
  • "The mind wandered 100 times" = "I practiced returning 100 times"
  • Distraction noticed is awareness awakened
  • Frustration with wandering IS another thought to notice

Day 4: Deepening Concentration

Theme: The Steady Flame
Practice Duration: 20 minutes
"As a lamp in a windless place does not flicker—that is the simile for a yogi of controlled mind, practicing yoga of the Self."
— Bhagavad Gita 6.19

Today's Focus: Sustaining Attention

Krishna describes the concentrated mind as an unwavering flame. Today we work on sustaining attention longer.

Practice Instructions
  1. Settle (3 min): Posture, settling breaths, intention.
  2. Breath focus (7 min): Establish steady attention on breath at nostrils.
  3. Flame visualization (8 min):
    • Visualize a steady candle flame at your heart or forehead
    • See it calm, unflickering, bright but gentle
    • If mind wavers, see the flame flicker, then steady it again
    • Let this flame represent your focused attention
  4. Open awareness (2 min): Release visualization, sit in open stillness.
Signs of Deepening
  • Gaps between thoughts become longer
  • Body feels more settled, breathing slows naturally
  • Time passes without you noticing

Day 5: Mantra Meditation

Theme: Sacred Sound
Practice Duration: 25 minutes
"Among all sacrifices, I am the chanting of the holy names. Among immovable things, I am the Himalayas."
— Bhagavad Gita 10.25

Today's Focus: Using a Mantra

Mantra gives the mind a sacred anchor. The repetition creates rhythm that leads to stillness.

Practice Instructions
  1. Choose your mantra:
    • "Om" — the universal sound
    • "Om Namo Bhagavate Vasudevaya" — surrender to Krishna
    • "So Hum" — I am That (on inhale "So", exhale "Hum")
  2. Settle (3 min): Establish posture and calm breathing.
  3. Mental repetition (18 min):
    • Repeat the mantra mentally, slowly and clearly
    • Synchronize with breath if helpful
    • When mind wanders, return to mantra
    • Let the repetition become effortless
  4. Silence (4 min): Stop repeating, sit in the silence that remains.
Mantra Tips
  • Mental repetition is more subtle than vocal
  • Quality over speed—let each repetition be complete
  • The gaps between repetitions are also part of practice

Day 6: Meditation on the Divine

Theme: Heart-Centered Practice
Practice Duration: 25 minutes
"One should meditate upon Me within the heart and make Me the ultimate goal of life."
— Bhagavad Gita 6.13-14

Today's Focus: Divine Presence in the Heart

Krishna invites meditation on the Divine within. Today we combine concentration with loving attention.

Practice Instructions
  1. Settle (3 min): Posture, breath, relaxation.
  2. Heart awareness (5 min): Bring attention to the center of your chest. Feel the subtle energy there.
  3. Divine presence (12 min):
    • Visualize a gentle light in your heart—the presence of the Divine
    • Or feel a warmth, a loving presence dwelling there
    • Silently offer: "I rest in You" or simply "Krishna"
    • Let any feeling of love or gratitude arise naturally
  4. Rest (5 min): Release visualization, rest in the feeling of connection.
Opening the Heart
  • Don't force emotion—simply invite openness
  • If no feeling arises, that's okay—sincerity matters more
  • This practice naturally combines Raja and Bhakti yoga

Day 7: Integration and Establishment

Theme: Making Practice Your Own
Practice Duration: 30 minutes
"For one who has conquered the mind, the mind is the best of friends; but for one who has failed to do so, the mind remains the greatest enemy."
— Bhagavad Gita 6.6

Today's Focus: Your Complete Practice

Today, combine what resonated most into a complete, sustainable practice.

Practice Structure
  1. Settle (5 min): Posture, settling breaths, intention for the session.
  2. Breath awareness (8 min): Establish concentration through breath.
  3. Your chosen technique (12 min):
    • Mantra repetition, OR
    • Heart-centered divine presence, OR
    • Simply deepening breath awareness
  4. Open stillness (5 min): Release all technique, rest in silent awareness.
Establishing Your Practice Going Forward
  • Consistency over duration: 15 minutes daily beats 1 hour occasionally
  • Same time, same place: Create a routine the mind learns to expect
  • Start small: 10-15 minutes is enough to begin
  • Track progress: Notice subtle changes over weeks, not days

Week's End Reflection

  • Which technique felt most natural to me?
  • What time of day works best for my practice?
  • What obstacles arose, and how can I address them?
  • What commitment will I make for the coming weeks?

Continue Your Meditation Journey

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Related Resources

Complete Raja Yoga Guide 30-Day Reading Program Weekly Jnana Yoga Practice Chapter 6: Dhyana Yoga Verses on Meditation Verses on Mind Control

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