There is a four-week program discussed in the book Breaking the Habit of Being Yourself. The following are the meditation directions for the four-week program.
Meditation Directions:
There are two meditations that you can choose from each day. You only need to do one per day. Dr. Joe has provided two different inductions so that you can vary your meditation routine. Each meditation is split into four sections so that you can become familiar with each step and then build on skill level from your previous week. The end of each section is indicated by the sound of a bell.
Please Note: You may want to first fast forward to the times listed below to familiarize yourself with what the bells sound like before listening to the meditation for the first time.
1. For the First Week:
Start the meditation and continue until you hear a bell. Do this portion of the meditation every day for the first week.
Water Rising: (24 minutes)
Body Parts - Space: (28 minutes)
2. For the Second Week:
Start at the beginning, continue through the first bell, and then continue until you hear the second bell and then stop at the second bell. Do this portion of the meditation every day for the second week.
Water Rising: (35 minutes)
Body Parts – Space: (39 minutes)
3. For the Third Week:
Start at the beginning, continue through the first bell, continue through the second bell, and then stop at the third bell. Do this portion of the meditation every day for the third week.
Water Rising: (48 minutes)
Body Parts - Space: (51 minutes)
4. For the Fourth Week:
Start at the beginning, continue through the first bell, continue through the second bell, continue through the third bell, and then continue through to the end. Do this portion of the meditation every day for the fourth week.
Water Rising: (71 minutes)
Body Parts - Space: (74 minutes)
The following is the link to the guided Meditations for Breaking the Habit of Being Yourself Book by Dr Joe.