Hey there, lovely people! Are you ready for a journey of mindfulness? We’ve got you covered with this fantastic meditation challenge! We’ve got it all neatly typed up for you here, but don’t worry, we’ll also be serving up daily doses of meditation through videos. So, whether you’re a visual learner or just prefer to read, we’ve got your back!
We’re about to dive into seven unique flavors of meditation. Starting with the first meditation on day one, and working our way through the week, we’ll have you meditating for just 5 minutes and we’ll ramp it up to 10 minutes in the second week, 20 minutes in the third, and a grand finale of 30 minutes in the fourth week. If 30 minutes feels like a medieval torture session, no worries! You can stick to your 5 minutes the whole challenge or even go for 3 minutes. The key is to do something, and when you’re ready, add a little extra.
Now, we want you to be comfortable while meditating, so find a position that suits you. Cross-legged, in a chair, or even lying down – your choice! Just keep that back as straight as you can, not like a stiff board, but relaxed and upright.
Need some background tunes to get you in the zone? Go ahead and play some calming instrumental music. We’re talking about the kind of music that won’t make you break into a dance or start belting out lyrics. At home, I like to serenade my meditation with soothing melodies, but if I’m outdoors, Mother Nature herself provides the soundtrack.
Some people like a visual to focus on like a candle or incense smoke etc. Just be careful not to set smoke detectors off or leave things unattended. Obviously, this is if you are someone who wants to keep your eyes open. I rarely use visual aids since I like to close my eyes when I can.
Now, here’s the most important tip: be gentle with yourself. This isn’t a quest for perfection; it’s a practice. It’s absolutely okay if your inner squirrel is bouncing around or if sitting still feels like a Herculean task. We’ve all been there, and we’re here to support you. Got questions? Feel free to ask away! The best place for some good old Q&A action is on our social media pages or YouTube channel. By doing so, you’ll be helping not only yourself but also others who might have the same questions. Let’s make this journey to inner peace a collective adventure!
Day 1 – The Basic Breath Meditation
Meditation is a practice that involves focusing your mind on a particular object, thought, or activity to train your attention and awareness. Focusing on your breath is a simple and widely practiced form of meditation that can help calm the mind, reduce stress, and increase mindfulness. Here are the basic steps for a breath-focused meditation:
Find a Quiet and Comfortable Space:
Choose a quiet place where you won’t be easily distracted. You can sit on a cushion, chair, or the floor, or even lie down if that’s more comfortable. Ensure your posture is comfortable but with a straight back to maintain alertness.
Set a Timer:
Decide how long you want to meditate. Starting with 5-10 minutes is a good idea for beginners, and you can gradually increase the duration as you become more comfortable with the practice. Set a timer so you don’t have to worry about paying attention to the time.
Close Your Eyes (Optional):
You can meditate with your eyes closed or slightly open. Closing your eyes can help minimize visual distractions, but it’s a matter of personal preference. I vary mine, if I am outdoors I keep my eyes open simply because I think it is important to be aware of my surroundings. I may also keep my eyes open if I am very tired so that I will not fall asleep. But if I am at home and not tired I like to close my eyes and eliminate all outside distractions.
Focus on Your Breath:
Take a few deep breaths to center yourself, and then let your breath return to its natural rhythm. Pay close attention to the sensation of your breath as it enters and leaves your nostrils, or the rise and fall of your chest or abdomen. Some people like to mentally note “in” as they inhale and “out” as they exhale to help maintain focus.
Observe Without Judgment:
You may notice thoughts, sensations, or feelings arising as you focus on your breath. This is normal and part of the meditation process. Instead of trying to push these distractions away, acknowledge them without judgment and gently return your focus to your breath. Imagine your thoughts as passing clouds in the sky of your mind.
Maintain a Gentle and Non-Critical Attitude:
Be kind and patient with yourself. It’s normal for your mind to wander. The key is to notice when it happens and gently guide your attention back to your breath. Avoid self-criticism and frustration; meditation is about training your mind, and progress takes time.
Continue for the Set Duration:
Keep your attention on your breath for the duration of your meditation session. If you find your mind wandering frequently, don’t be discouraged. With practice, you’ll become better at staying focused and present.
End the Meditation:
When the timer goes off, take a few deep breaths and slowly open your eyes if they were closed. Sit quietly for a moment to transition from the meditative state back to your regular awareness.
Reflect:
After your meditation, take a moment to reflect on your experience. How did it feel? Did you notice any changes in your state of mind or body? This reflection can help you better understand your progress and motivate you to continue meditating regularly.
Remember that meditation is a skill that improves with practice. The more you practice, the more you’ll develop your ability to stay focused, be mindful, and experience the benefits of a calm and centered mind.
Day 2 – Basic Walking Meditation
Walking meditation is a mindfulness practice that involves walking slowly and deliberately while focusing on each step and your breath. It can be a great way to cultivate mindfulness, reduce stress, and connect with the present moment. Here are the steps for a basic walking meditation:
Find a Suitable Location:
Choose a quiet and relatively flat place to walk, such as a garden, park, or a quiet hallway. Make sure the path is free from obstacles to ensure your safety.
Stand Still and Center Yourself:
Start by standing still with your feet shoulder-width apart. Take a few deep breaths to ground yourself and bring your attention to the present moment. Feel the connection between your feet and the earth.
Begin Walking Slowly:
Start walking at a very slow pace, much slower than your usual walking speed. The key is to move with intention and awareness. Lift one foot slowly, noting the lifting sensation, and then place it down in front of you, feeling each part of the step.
Focus on Your Steps:
As you walk, pay close attention to the physical sensations of walking. Feel the movement of your legs, the shifting of your weight, and the contact of your foot with the ground. You can synchronize your breath with your steps if that helps, such as taking a breath for each step.
Be Mindful of Your Breath:
In addition to your steps, pay attention to your breath. Observe the natural rhythm of your breathing as you walk. You may choose to coordinate your breath with your steps, such as inhaling for a certain number of steps and exhaling for the same number.
Stay in the Present Moment:
Your mind may wander or become distracted during the walking meditation. Whenever you notice this happening, gently bring your attention back to the sensations of walking and breathing. Avoid self-criticism; it’s natural for the mind to wander, and the practice is about returning to the present moment.
Maintain a Gentle and Non-Judgmental Attitude:
Be kind and patient with yourself as you walk. Let go of any judgments or expectations. Embrace the experience as it is, without attachment to any particular outcome.
Walk a Predetermined Distance:
You can choose to walk a set distance or simply walk for a certain amount of time, depending on your preference and available time.
Conclude the Meditation:
When you reach the end of your chosen path or the designated time, come to a complete stop. Take a moment to stand still and center yourself as you did at the beginning.
Reflect:
Reflect on your walking meditation experience. How did it feel? Did you notice any changes in your state of mind or body? This reflection can help you better understand the benefits of the practice and motivate you to continue.
Walking meditation is a versatile mindfulness practice that can be incorporated into your daily routine. You can do it as a dedicated practice or use it as a way to bring mindfulness to your everyday walks. With regular practice, you can deepen your connection to the present moment and experience the benefits of mindfulness in your life.
Day 3 – Gratitude Meditation
Gratitude meditation is a mindfulness practice that involves focusing on and cultivating feelings of gratitude for the positive aspects of your life. It can help improve your overall well-being and shift your focus away from negative thoughts. Here are the steps for a basic gratitude meditation:
Find a Quiet Space:
Choose a quiet and comfortable place where you can sit or lie down without distractions. Ensure you’re in a relaxed and peaceful environment.
Set an Intention:
Start by setting an intention for your gratitude meditation. Think about what you want to achieve or what you’re grateful for. It could be general gratitude, appreciation for a particular aspect of your life, or simply the intention to cultivate positive feelings.
Get Comfortable:
Sit or lie down in a comfortable position. Close your eyes if you prefer, or keep them open with a soft gaze, whichever feels more comfortable to you.
Begin with Deep Breathing:
Take a few deep breaths to relax and center yourself. Inhale deeply through your nose, hold for a moment, and then exhale slowly through your mouth. This helps calm your mind and body.
Focus on Gratitude:
Now, turn your attention to the things you’re grateful for. You can start with a general sense of gratitude or focus on specific aspects of your life, such as relationships, health, opportunities, or simple pleasures. Reflect on what brings you joy and a sense of thankfulness.
Cultivate Gratitude:
As you think about what you’re grateful for, imagine the feelings of gratitude welling up inside you. Allow these feelings to grow and expand. Try to evoke a deep sense of appreciation and happiness.
Express Your Gratitude:
Mentally or verbally (if you prefer), express your gratitude for the things you’ve identified. You can say phrases like, “I am grateful for…” or “I appreciate…” Be specific and heartfelt in your expressions of gratitude.
Continue with Your List:
Spend some time going through your list of things you’re grateful for. You can think of as many as you like. It could be people, experiences, possessions, or anything else that brings you joy and appreciation.
Visualize the Details:
As you reflect on each item on your gratitude list, try to visualize the details and sensations associated with it. Imagine the people, places, or experiences in vivid detail to enhance your sense of gratitude.
Stay Mindful:
Maintain mindfulness throughout the meditation. If your mind starts to wander or you become distracted, gently bring your focus back to the feelings of gratitude and appreciation.
Close the Meditation:
When you feel that you’ve spent sufficient time cultivating gratitude, slowly open your eyes if they were closed and take a few deep breaths. Feel the positive emotions you’ve generated during the meditation.
Carry Gratitude into Your Day:
After completing the meditation, try to carry the feelings of gratitude with you into your daily life. Take a moment to appreciate the positive aspects of your day and the people around you.
Practicing gratitude meditation regularly can help you develop a more positive and appreciative mindset, reduce stress, and increase overall happiness. It’s a simple yet powerful practice that can be done at any time to enhance your well-being.
Day 4 – Love and Kindness Meditation
Loving-kindness meditation, also known as “Metta” meditation, is a mindfulness practice that involves generating feelings of love, compassion, and goodwill towards oneself and others. It can help improve your emotional well-being, reduce stress, and enhance your relationships. Here are the steps for a basic loving-kindness meditation:
Find a Quiet Space:
Choose a quiet and comfortable place where you won’t be easily distracted. Sit or lie down in a relaxed position.
Set an Intention:
Start by setting an intention for your loving-kindness meditation. Consider who you want to send loving-kindness to. It can be yourself, a loved one, a neutral person, a difficult person, or all beings. Begin with a person or category that feels most comfortable to you.
Get Comfortable:
Sit or lie down in a comfortable position. Close your eyes if you prefer, or keep them open with a soft gaze, whichever feels more comfortable to you.
Deep Breathing:
Take a few deep breaths to relax and center yourself. Inhale deeply through your nose, hold for a moment, and then exhale slowly through your mouth. This helps calm your mind and body.
Start with Self-Compassion:
Begin by directing loving-kindness toward yourself. In your mind, say or think positive phrases like “May I be happy. May I be healthy. May I live with ease.” These phrases can be customized to fit your needs and feelings of loving-kindness.
Extend to a Loved One:
After focusing on yourself, shift your attention to a loved one. Picture this person in your mind and repeat phrases of loving-kindness, such as “May [their name] be happy. May [their name] be healthy. May [their name] live with ease.”
Neutral Person:
Move on to a neutral person, someone you don’t have strong feelings for, and send them well-wishes using similar phrases.
Difficult Person:
Next, think of a person with whom you have a challenging relationship or negative feelings. Try to generate compassion and goodwill toward them, saying something like, “May [their name] find peace. May [their name] be free from suffering.”
Extend to All Beings:
Lastly, expand your loving-kindness to all beings, all living creatures, and the universe as a whole. Repeat phrases like, “May all beings be happy. May all beings be healthy. May all beings live with ease.”
Visualize and Feel:
As you repeat the phrases for each category, try to visualize the people or beings and generate genuine feelings of loving-kindness. Imagine your positive intentions radiating out from your heart and enveloping them in a warm, loving light.
Continue with Compassion:
Continue to send loving-kindness to each category for as long as you wish. You can repeat the phrases multiple times or spend a few minutes on each category, depending on your preferences.
Close the Meditation:
When you feel that you’ve sent enough loving-kindness to yourself and others, slowly open your eyes if they were closed and take a few deep breaths. Feel the positive emotions and goodwill you’ve generated during the meditation.
Practicing loving-kindness meditation regularly can help foster a sense of compassion, love, and empathy, both for yourself and others. It can promote a positive outlook on life and improve your relationships by cultivating feelings of goodwill and kindness.
Day 5 – Mantra Meditation
Mantra meditation is a form of meditation that involves repeating a specific word, phrase, or sound (mantra) to help focus and quiet the mind. It’s a popular meditation technique in various spiritual traditions and is often used to promote inner peace, mindfulness, and spiritual growth. Here are the steps for a basic mantra meditation:
Find a Quiet Space:
Choose a quiet and comfortable place where you won’t be easily distracted. Sit in a comfortable position, with your back straight but not tense.
Select a Mantra:
Choose a mantra that resonates with you. It can be a word or phrase from any language, a Sanskrit mantra like “Om,” or a personal affirmation. Mantras are often meaningful or have a calming and centering quality. You could chant a single word like love, or you could say something like “I am at peace” It is totally up to you, depending on what you are working on and what feels right for you.
Deep Breathing:
Take a few deep breaths to relax and center yourself. Inhale deeply through your nose, hold for a moment, and then exhale slowly through your mouth. This helps prepare your mind for meditation.
Start Repetition:
Begin to repeat your chosen mantra silently in your mind. You can either say the mantra out loud or whisper it softly if you prefer. Focus your attention on the sound and rhythm of the mantra.
Maintain Your Focus:
As you continue to repeat the mantra, try to keep your attention on it. If your mind starts to wander or other thoughts arise, gently bring your focus back to the mantra. Avoid frustration and self-criticism; it’s natural for the mind to wander.
Find a Rhythm:
Establish a rhythm or pace for your mantra repetition that feels comfortable to you. The mantra should flow naturally and effortlessly, without force or strain.
Be Mindful:
While repeating the mantra, remain mindful of the sound and vibration it creates in your mind. Feel the resonance and the sense of unity with the mantra. Be fully present with the repetition.
Continue for a Set Time:
You can meditate with the mantra for a predetermined amount of time, typically ranging from 10 to 20 minutes for beginners. You can use a timer or simply decide how long you want to meditate.
Conclude the Meditation:
When your meditation time is up, let go of the mantra. Take a few deep breaths and slowly open your eyes if they were closed. Transition back to your regular state of awareness.
Reflect:
Take a moment to reflect on your mantra meditation experience. How did it feel? Did you notice any changes in your state of mind or body? This reflection can help you better understand the benefits of the practice and motivate you to continue.
Mantra meditation can be a powerful tool for quieting the mind, reducing stress, and deepening your meditation practice. The repetitive nature of the mantra helps train your mind to stay focused and can lead to a state of inner calm and heightened awareness.
Day 6 – Forgiveness Meditation
Forgiveness meditation is a mindfulness practice that can help you let go of resentment, anger, and negative emotions towards yourself or others. It’s a valuable practice for healing emotional wounds, promoting inner peace, and fostering compassion. Here are the steps for a forgiveness meditation:
Find a Quiet Space:
Choose a quiet and comfortable place where you won’t be easily distracted. Sit or lie down in a relaxed position.
Set an Intention:
Start by setting an intention for your forgiveness meditation. Consider who or what you want to forgive. It could be forgiveness for someone who has wronged you or forgiveness for yourself. Be clear about your intention for the practice.
Deep Breathing:
Take a few deep breaths to relax and center yourself. Inhale deeply through your nose, hold for a moment, and then exhale slowly through your mouth. This helps calm your mind and body.
Self-Forgiveness (if applicable):
If you’re working on forgiving yourself, begin by focusing on self-forgiveness. Say or think gentle and compassionate phrases like “I forgive myself for any harm I may have caused, knowingly or unknowingly.”
Forgiving Others (if applicable):
If you’re working on forgiving someone else, bring their image to mind and say or think phrases like “I forgive you for any harm you may have caused, knowingly or unknowingly.” You can also acknowledge the specific actions or events you’re forgiving.
Reflect on the Benefits:
As you work on forgiveness, consider the benefits it can bring to your life. Reflect on how forgiveness can release you from the burden of negative emotions, improve your well-being, and promote healing.
Embrace Empathy and Compassion:
Try to cultivate feelings of empathy and compassion for yourself or the person you’re forgiving. Imagine their perspective and the human flaws and suffering that may have led to their actions.
Let Go of Resentment:
As you continue the meditation, consciously choose to release any lingering resentment, anger, or negative emotions. Visualize these emotions leaving your body and mind, like a dark cloud dissipating.
Maintain an Open Heart:
Keep an open heart and a willingness to move forward without carrying the weight of the past. Allow forgiveness to create space for healing, understanding, and positive change.
Repeat as Needed:
You can continue to work on forgiveness for yourself and others as long as you feel necessary. It may take time to fully let go of negative emotions and embrace forgiveness.
Conclude the Meditation:
When you feel that you’ve worked on forgiveness to the extent you desire, slowly open your eyes if they were closed and take a few deep breaths. Feel the sense of release and emotional freedom that comes with forgiveness.
Carry Forgiveness into Your Life:
After the meditation, try to carry the feelings of forgiveness with you into your daily life. Practice forgiveness as you encounter situations that may trigger negative emotions.
Forgiveness meditation can be a transformative practice that helps you release the burden of past grievances and promote emotional healing and peace. Regularly practicing forgiveness can lead to a more positive and compassionate outlook on life.
Day 7 – Simple counting meditation
ounting your breaths is a simple and effective meditation technique that can help you focus your mind and cultivate mindfulness. It’s especially suitable for beginners. Here are the steps for a basic counting your breaths meditation:
Find a Quiet Space:
Choose a quiet place where you won’t be easily distracted. You can sit on a cushion, chair, or the floor, or even lie down if that’s more comfortable. Ensure your posture is comfortable with a straight back to maintain alertness.
Set a Timer:
Decide how long you want to meditate. For beginners, starting with 5-10 minutes is a good idea, and you can gradually increase the duration as you become more comfortable with the practice. Set a timer so you don’t have to worry about the time.
Close Your Eyes (Optional):
You can meditate with your eyes closed or slightly open. Closing your eyes can help minimize visual distractions, but it’s a matter of personal preference.
Deep Breaths:
Start by taking a few deep breaths to relax and center yourself. Inhale deeply through your nose, hold for a moment, and then exhale slowly through your mouth. This helps prepare your mind for meditation.
Begin Counting:
As you settle into your meditation, begin counting your breaths. Inhale and exhale naturally, and count each complete breath cycle. A complete cycle includes both an inhalation and an exhalation, so count one for each full cycle.
Counting Method:
You can count in various ways, but a common method is to count from one to ten and then start over. For example, inhale, and as you exhale, silently say “one” in your mind. Inhale again and as you exhale, say “two,” and so on. When you reach “ten,” start over at “one.” This counting helps you maintain focus.
Observe Without Judgment:
While you’re counting your breaths, you may notice thoughts, sensations, or feelings arising. This is normal and part of the meditation process. Instead of trying to push these distractions away, acknowledge them without judgment and gently return your focus to your breath and counting.
Maintain a Gentle Attitude:
Be kind and patient with yourself. It’s normal for your mind to wander. The key is to notice when it happens and gently guide your attention back to your breath and counting. Avoid self-criticism and frustration; meditation is about training your mind, and progress takes time.
Continue for the Set Duration:
Keep counting your breaths for the duration of your meditation session. If you lose count, simply start again from “one.” The goal is to maintain your attention on your breath and counting as consistently as possible.
End the Meditation:
When the timer goes off, take a few deep breaths and slowly open your eyes if they were closed. Sit quietly for a moment to transition from the meditative state back to your regular awareness.
Reflect:
After your meditation, take a moment to reflect on your experience. How did it feel? Did you notice any changes in your state of mind or body? This reflection can help you better understand your progress and motivate you to continue meditating regularly.
Counting your breaths meditation is a straightforward practice that can help you improve your concentration, calm your mind, and increase mindfulness. With regular practice, you’ll become better at staying focused and maintaining a clear and centered state of mind.