Meditation Challenge

 

The world has changed greatly since the time of our ancestors—and even more so before they lived. We’re now surrounded by constant stimuli designed to grab our attention. These distractions often end up being prioritized over our health and well-being. Many people bounce between work and entertainment, dissipating their time. For most, that leaves very few moments to be alone with their thoughts—to simply relax the mind and body. Instead, spare time is often filled with dopamine-driven content, watching other people live their lives.

This is a major reason stress is so prevalent today. Any time we could use to relax is often spent on activities that demand more tension and focus. While it might be difficult to admit, we actually have more time now than ever before—thanks to conveniences like GPS, on-demand services, and food delivery that goes far beyond just pizza. So many tools have been created to make our lives easier and give us more time… but how wisely is that time being used?

Some of it could be spent on meditation, reading, reflection, or exercise. If you set aside time to release tension and engage in healthy, enriching activities, your mind and body can age more gracefully—and you’ll likely feel better and more capable as a result.

The Meditation Challenge is a one-month commitment designed to help you experience the benefits of stillness and build a more mindful mindset moving forward. A 30-day timeframe works well: if you’re new to meditation, it gives you enough time to grow into it. And for anyone, it's a long enough stretch to feel meaningful, but not so long that it feels out of reach. Micro-goals like this are essential for self-development. They help you build habits, create consistency, and see the value of your efforts as they unfold.

Here’s the core of the challenge: spend a set amount of time each day meditating—or simply sitting still with minimal thought. If you’re already consistent with meditation, your challenge is to explore a new type you’ve never tried before. During the first five days, aim to build from ten minutes up to thirty (or more). Great times to meditate are early mornings—before others wake—or in the evenings, when the day naturally winds down. If you're already experienced, use those first few days to improve your technique or deepen your understanding of a new practice.

Meditation isn’t easy. It may take days—or even months—before you can fully let go of your thoughts. Training yourself to not think for a stretch of time can be incredibly difficult… but the rewards are real. Below are some tips to help you settle into your meditation practice:

• Set a timer, so you’re not distracted by wondering how long you’ve been sitting.

• Find a relaxed, upright posture that helps you stay awake.

• Close your eyes to remove visual distractions.

• Take a few deep breaths to center yourself.

• Stay grounded in the present—avoid drifting into the past or future.

• Let thoughts arise without engaging with them.

• Scan your body for tension, and when you find it, breathe into those areas and gently release.

• Avoid setting expectations beyond simply committing the time—this helps prevent frustration.

• Most importantly: don’t give up.

If you find it hard to meditate on your own, try a guided meditation. There are countless free ones available online. Listening to a calm voice can help lead your mind away from its usual chatter and into a clearer, more relaxed state.

At the end of the 30 days, take a moment to reflect. Did you feel less stressed or irritable? Were you more capable, focused, or present? Try to recognize the benefits and skills you've developed—those are powerful reasons to continue this restorative practice.

Live Well!

Alexander Pierce, CPT

Author of Well-Rounded Mind Health Fitness