And welcome to the 30 Day Meditation Challenge. Meditation is for everyone. And meditation is actually simple to learn. If you can breath you can meditate. You don't need to pay thousands of dollars to learn how to meditate. All you need is a quiet space and a few simple instructions.
Here's what meditation can do for you....
"The scientific evidence to date suggests that mindfulness meditation—a mind-body practice which cultivates abilities to maintain focused and clear attention, and develop increased awareness of the present—may help reduce symptoms of anxiety and depression, as well as menopausal symptoms and the symptoms associated with cancer and treatment side effects." per National Institutes of Health • National Center for Complementary and Integrative Health.
To read more visit:
What you need for the challenge:
A quiet space and something soft to sit on ( a couple of blankets/bolster/meditation cushion), or a chair. It is recommended that you are in a seated position for meditation so you do not fall a sleep.
How long do I need to meditate?
I recommend starting with only five minutes and then slowly work your way up to 20 minutes or more. A regular five to ten minute practice a day is better then an hour long practice once a week.
How will the challenge work?
The first ten days will be focused on instructions and trouble shooting to help you learn how to meditate. The Following twenty days we will be putting it all into practice. Below you will find guided meditations (coming soon), and meditation music to help you deepen your practice.
For day one please read this post on Instagram: Day One Post
Day Two-How to Meditate: It really ain't that hard
Day Three-Problem Solving: I can't stop thinking....
Day Four-Holding A Focus
Day Five-I Can't Sit Still......
Day six & day seven....during the weekend use this time to catch up on the past weeks podcast.
Day eight-Contemplation Meditation
Day nine-"How do I deal with negative thoughts, and fear during my practice?" Please click here to watch a video by Pema Chodron on this topic.
Day Ten-Walking Meditation
This is a wonderful option for those who prefer a more active practice or find sitting still difficult. So have a listen to Thich Nhat Hanh discussing walking meditation.
Day Eleven-Meditation with a cup of tea. Click here to read today's post on Instagram.
Day 12 & 13....during the weekend use this time to catch up on the past weeks post and videos.
Day Fourteen-Three Simple Steps to Meditate: Click here to see the post on Instagram.
Day Fifteen: Don't stress...just breathe. Click here to see today's post.
Day Sixteen: The Reason We Meditate.
Click to read today's message.
Day Seventeen: Seek Solitude
Click here to view today's post.
Day Eighteen: Enjoy Your Day
Click here to see today's post.
Day 19 & 20....during the weekend use this time to catch up on the past weeks post and videos.
Day 21-Meditation is a lifeline. Click here to read today's post.
Day 22-Multitasking is distracting us from the present moment. Click here to read today's post.
Day 23-Meditation as self care. Click here to read today's post.
Day 24-Simple Reminder. Click here to read today's post.
Day 25-Another way to meditate. Click to read today's post.
Day 26 & 27....during the weekend use this time to catch up on the past weeks post.
Day 28-Priorities: Click here to read today's post.
Day 29-Focus on what matters.: Click here to read today's post.
Day 30-Celebrate "You Did It." Click here to read today's post.
Cool Wave Short- Meditation Music
Short on time? This piece is only six minutes in length, and perfect for beginners.
Cool Wave II Meditation Music
Eight minutes of peaceful meditation music to help you relax and unwind.
Cool Wave Meditation Music
This mediation music is designed for deep belly breathing to an eight count inhale and eight count exhale.