Timer and 21-Day Check-In
These are aids and do not replace a teacher. The book says to practise as long as you can, the more the better (p. 79). It sets no rhythm; decide by your teacher's advice and your own situation.
Timer and rhythm cue
The cue only alternates between Move and Stop. You set the interval; the book sets no rhythm, so this is not a standard speed.
Time is up.
21-day check-in
After practising, tap a day to mark it. Tap again to undo. There is no standard length: the book says practise as long as you can, the more the better (p. 79). On a busy day one round counts; just do not do none.
Practice levels (a guide)
- Minimum (daily)
- At least one round of the 15 movements, or a few minutes of walking meditation.
- Beginner
- 15 to 30 minutes a day of hand movements or walking; pick one daily action to know during the day.
- Intermediate
- 30 to 60 minutes a day, alternating sitting and walking; know one action at a time at work.
- Intensive
- The book mentions someone who practises two hours morning and evening (p. 77), or joining a retreat.
The levels are a compiled guide, not rules from the book and not a grading. Pick what fits you; there is nothing to compare.
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FAQ
How long should I practise each day?
The book says as long as you can, the more the better (p. 79). On a busy day do at least one round; that is better than none.
Is my check-in record uploaded?
No. It stays in your own browser, with no login. Clearing browser data removes it.