Commit to Sit, 28-day meditation program. Adapted from Commit to Sit, Tricycle Magazine, Spring 2007. The entire article may be viewed at http://www.tricycle.com/issues/tricycle/16_3/on_practice/3757-1.html. Also, check out the additional resources available at tricycle.com
Week One: The Breath . Twice a day this week we will meditate for twenty minutes, focusing on our breath. MondayFriday: Meditate for twenty minutes in the morning and in the evening, focusing on the breath.
Weekend Challenge: Devote two hours this weekend to contemplation of the breath. Sessions should be at least thirty minutes long. Spend the entire two hours in silence, alone or with other practitioners.
Week Two: The Body. For this second week, you are asked to meditate for twenty minutes twice a day, adding a focus on physical sensations, and to practice walking meditation for twenty minutes once a day.
MondayFriday: Continue practicing seated meditation for twenty minutes in the morning and in the evening. This week, add a twenty-minute walking meditation session each day.
Weekend Challenge: Devote three hours this weekend to contemplation on the body in sessions of at least thirty minutes. Spend a minimum of one hour practicing walking meditation. If you are able to practice for three solid hours, try alternating between seated and walking meditation in thirty-minute periods with one half-hour break for tea. During breaks, maintain silence if possible and move carefully without rushing, paying special attention to the sensations in your body.
Week Three: Emotions and Hindrances. MondayFriday: Practice seated meditation for thirty minutes in the morning and in the evening. Include two periods of walking meditation, of any length, in the course of the day. Pay particular attention to emotions and hindrances.
Weekend Challenge: Devote four hours this weekend to silent meditation in sessions of at least thirty minutes. Practice being mindful of emotions and hindrances as they arise this weekend, both during and outside of your formal meditation periods.
Week Four: Thoughts.  Monday-Friday: Increase your seated-meditation commitment to forty-five-minute sessions in the morning and in the evening. Also include two periods of walking meditation, of any length, in the course of the day
Weekend Challenge: Devote one full day (from sunrise to sunset) to contemplation on the body, the feelings, and the mind in silence. Create a schedule of alternating periods of seated and walking meditation with short breaks in the morning and afternoon and one two-hour lunch break. During break periods move carefully, paying special attention to sensations in the body and activity in the mind. This is a good opportunity to learn how to take your mindfulness practice off the cushion and into your everyday life.
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