How do you build a daily meditation practice?

Sit in the same chair or on the same cushion for a longer session, around twenty minutes, eyes closed, with no app or guidance. This Burst follows it with a short list of what was good yesterday or is good now, then a twenty-minute walk outside without your phone.

How long does it take, and do I need experience?

About 55 minutes. Beginners can start here, since the meditation is open awareness with nothing to learn first, and you can sit twice a day if your schedule allows.

Who inspired this Burst?

Goldie Hawn, the Academy Award-winning actor and founder of the MindUP foundation, who has spoken publicly about meditating daily since the late 1960s. The sequence is Bearmore's own, built from what she has shared publicly, and is not a record of her actual routine.

A Long Meditation Morning

Quality: Exceptional· 100%Effort: Manageable· 055m

·Inspired by Goldie Hawn

When you know your mind’s getting louder.

Give yourself the kind of quiet that's hard to get. A longer meditation than you might normally do, then a list of everything that went right yesterday.

The runsheet

1
Twenty minutes, meditation practice
Open awareness
A long meditation session, eyes closed, no app, no guidance. Same chair or cushion. Twice a day if you can, but once will get it done.
20 min activitySetup 1 min · Reset 1 min · 22 min all-in
Bearmore’s thoughts on doing open awareness before gratitude
This is one of the stronger pairings because with attention open and spacious, gratitude can come effortlessly to mind.
2
What was good yesterday, your gratitude
Gratitude
A short list of what was good yesterday or what is good now. Hawn (who this Burst was inspired by) talks about gratitude as a deliberate practice, not a feeling that just shows up.
5 min activitySetup 1 min · Reset 1 min · 7 min all-in
Bearmore’s thoughts on doing gratitude before being in nature
These go especially well together because nature can deepen any appreciation, creating a cycle of wonder and contentment.
3
A walk outside
Being in nature
Morning walks are the movement piece that keeps body and mood awake. Outside, no phone calls, twenty minutes. It’s easier to meditate when your body has moved first.
20 min activitySetup 3 min · Reset 3 min · 26 min all-in
Time well spent.
55m spent doing something good for yourself.

The breakdown

Burst evaluation

QualityExceptional· 100%

Sequencing100%

Logistics100%

DifficultyManageable· 0

Total activity55m / 60mGentle

Physical activity0m / 29mGentle

Mental focus45m / 119mManageable

Introspection5m / 29mGentle

Creativity0m / 59mGentle

+ 3 more conditionsHow we assess →

Wellbeing focus

The relative wellbeing focus of this Burst.

HighEmotional

MedPhysical

MedSelf

HighSocial

HighIntellectual

About this Burst

This Burst respects the integrity of the practice: a long meditation with your eyes closed and no app, then a short gratitude practice. Two solid practices is enough when done well and consistently.

Famous faces Mental-health voices Quick (under an hour)Steady the stress Under 2 hours Anytime

Common questions

A Long Meditation Morning55m · free in the app55m · free in the app