As alternatives to doing the 8 Week Mindfulness Plan or the MBSR 8 Week Plan, you can search for other meditation plans, guided meditations, use an app, or join a mindfulness/meditation group. If you want to create your own plan, below are some ideas to consider, many of which are included elsewhere on this site- just commit to something for at least 8 weeks (also look over Mindfulness/Meditation Ideas and The Foundations of Mindfulness if you haven't already done so):

1) Focus on the breath - simply go to your breath as a focal object to calm your mind - when you recognize you're not focused on your breath, simply return to it, non-judgmentally- some advocate a breath focus for an extended period (e.g a year) before doing other techniques

2) Focus on your body, with a body scan, progressive muscle relaxation, yoga nidra, etc. - observe how your body affects your mind and emotions and vice versa- don't judge or identify/attach to any sensations, just try to observe, non-judgmentally

3) Focus on your movements with walking meditation or something like meditative yoga, qigong, tai chi, etc.

4) Focus on speech and listening- listen before responding and investigate what you say and why you are saying it; is what you say welcome, useful, uplifting, timely, truthful (WUUTT)? Or THINK - is it Truthful, Helpful, Inspiring, Necessary, Kind?​

5) Focus on action(s)- make whatever you're doing your focus- ask what you are doing right now and what is the intention, attention, and attitude associated with your action(s)- as Thich Nhat Hanh said, "wash each dish as if you were washing a baby"

6) Focus on sense perceptions- sounds, smells, sights, touch, taste- and how you interpret and respond to these things- pause before reacting, or do not react at all

7) Focus on mind/ thoughts - incorporate RAIN:
Recognize your thought (speech, action, etc.)
Acknowledge/Allow/Accept your thought (speech, action, etc.)
Investigate your thought (speech, action, etc.) (with curiosity, not as a problem to be solved, simply what is going on, perhaps imagine you are an outsider looking in, non-judgmentally- what sensations are you experiences, observe how they change over time, etc.)
Non-identification with/non-attachment your thought (speech, action, etc.) (recognize impermanence/ "this too shall pass," the thought does not define you unless you allow it to, let it go) (these can be applied to emotions/feelings too)

8) Focus on emotions and investigate what is happening in your mind and body during different emotions- again, remain non-judgmental (and use RAIN if helpful, applied to emotions)

9) Focus on whenever you complain, even the slightest, and investigate that- perhaps keep a journal

10) Pay attention to whenever you get irritated- whenever you are irritated by someone, for any reason (work, traffic, etc.), stop, acknowledge the irritation, take a deep breath, recognize they are an expression of the universe just as you and you do not know what their situation may be, then extend well wishes- silently say "may I be happy, may you be happy" or some other phrase to elicit compassion, kindness, empathy, etc. ("I wish you well," "may you have ease of being, may you be free from suffering," "may you be happy, may you be healthy, may you be safe and free from suffering, etc.)

11) Focus on our interconnectedness and interdependence- consider the products of our "mind" as a result of the brain, the body, and surroundings- see how we are not separate, independent entities, how we are dependent on others and nature for all sorts of things (food, water, minerals, air, clothing, shelter, etc.), and how our surroundings and other people affect us- observe how negativity feeds on itself and how positive (and negative) interactions have ripple effects

12) Have a "do nothing" day - have no predetermined goals or tasks, simply go with the flow

13) Have a "mindfulness day" or even design your own meditation retreat at home (see below)- focus on the "now"/ the present moment, with whatever technique(s) works best for you, be mindful of whatever arises, observe and let go, without attachment

14) Have a "wow" day - wish others well - wish everyone/ all beings well as you encounter them, in person or thought- apply it to yourself as well- do this even for those who may be "triggering," based on lovingkindness (metta) meditation
Example:
May I/you be happy
May I/you be healthy
May I/you be safe and free from suffering

15) Focus on any cravings (hunger, etc.)- observe them as they come and go, thoughts and bodily sensations associated with them, and how they change with observation


When I first started my mindfulness practice, I spent a week contemplating and focusing on each of the components of the Eightfold Path (combined with daily meditation, starting at just 5 minutes per day then progressing to longer, and reading the Satipatthana Sutta/Foundations of Mindfulness). Over time, mindfulness becomes a way of living, incorporating all of the above. Try it, along with meditation, and simply stop if it doesn't work for you or or seek assistance if you feel the need.

Your Own Mindfulness Plan/ Mini Retreat Schedule