MEED D

M I TIATTAI OTNI O N
T R A C KGEuRi d e

21 DAY

HABIT

FORMATION

NICK KEOMAHAVONG
 HELLO!
Welcome to yourMeditation Guide: 21 Day
Habit Formation. You're here because you
understand the benefits of meditation and want

to develop your practice. 

When it comes to meditation for beginners, I

have one rule. Develop the habit FIRST. Many

people make it so complicated that they no

longer enjoy it and give up. I want you to be

successful so I'll make it as simple as possible. 

Step 1.

Print out this guide and follow the 21-day chart below.

Step 2.

Pick an amount of time you would like to meditate for each day. You can meditation

on your own or you can choose from my silent meditation or guided meditations

below. The amount of time DOES NOT matter. Remember, being able to keep your

word and doing it daily is the most critical step at this stage. We need to simply form

the habit of sitting down and meditating. This can be 5, 10, 15, or 30minutes. IT

DOESNT matter. Pick a time that you can keep for the next 21 days. There is no

compromise. Rain or shine, you will do this number and develop the practice of

meditating and keeping your word. 

Silent Guided
Meditation Meditation

Step 3.

Meditate! Sit comfortably on the ground or chair. Close your eyes and breathe. 

FOR MORE INFORMATION: 

THERAPYWITHNICK@GMAIL.COM
 HELLO!

Step 4.

The first step in meditation is to rest your physical body. Get physically

comfortable and breathe!

Step 5.

The second step in meditation is to relax the mind. Once the body is

adjusted, allow your mind to rest. Do not engage in your thoughts. Allow it

to rest and do nothing.

Step 6.

Enjoy and maintain the relaxed feeling.

Step 7.

That's it! Once you are done, check it off your meditation tracker form for

that day. 

There should be NO excuses. YOU set the time so YOU should be able to

follow through. Rain or shine, get it done! You got this!

Before we get started, make sure you’re subscribed to my Youtube

channel to be the first to get updated content on all things mental

and spiritual health. Subscribe here:

 Now let’s get started.

FOR MORE INFORMATION: 

THERAPYWITHNICK@GMAIL.COM
MEDITATION
TRACKER
21 Day Habit Formation

DAYS CHEERING YOU ON COMPLETED

1 "You got this!"

2 "Keep it up!"

3 "One day at a time!"

4 "Well done!"

5 "Stay consistent!"

"Feel proud!"
6

7 "One week down!"

therapywithnick@gmail.com | www.truenaturecounselingcenter.com 
MEDITATION
TRACKER
21 Day Habit Formation

DAYS CHEERING YOU ON COMPLETED

8 "Stay the course!"

9 "Keep moving!"

10 "You're doing great!"

11 "Stay humble"

12 "Be patient"

"Be stable and still"

13

14 "Another week down!"

therapywithnick@gmail.com | www.truenaturecounselingcenter.com 
MEDITATION
TRACKER
21 Day Habit Formation

DAYS CHEERING YOU ON COMPLETED

15 "Do not rush!"

16 "Excellent work!"

17 "Enjoy your progress!"

18 "Continue to honor yourself!"

19 "Endure!"

"You're right there!"

20

21 "You made it!"

therapywithnick@gmail.com | www.truenaturecounselingcenter.com 
 SUBSCRIBE TO MY YOUTUBE
HERE
I hope you found this meditation tracker helpful. Remember, do not
overthink this. Just use this time to recharge. Also, feel free to share
how this has been helpful to you. Please stay in touch and give me any
feedback or suggestions on topics you want more of. -Nick

About NICK KEOMAHAVONG

Nick Keomahavong is a Licensed Marriage and Family Therapist and Spiritual Coach. He
creates Youtube videos that bridge mental health with spiritual health. His goal is to teach
people how to navigate their physical world while simultaneously learning how to honor
their inner world.

Learn more here: www.truenaturecounselingcenter.com

FOR MORE INFORMATION: 

THERAPYWITHNICK@GMAIL.COM

2018 Nick Keomahavong - All Rights Reserved www.truenaturecounselingcenter.com