You will find more information below and you’ll also receive a daily email during the challenge.
Join our Facebook group to contribute to discussion during the challenge.
Joining this group is optional but it will provide an opportunity to connect and do a short meditation together.
Follow these guidelines and with the help of the 21-day Meditation Challenge Plan, you will be able to build a consistent daily meditation habit.
It's important to keep in mind that if you were to go to the gym for the first time in a long time and workout really really hard, you'd pretty much feel like crap the next few days.
It'd be hard to keep that going.
Think of meditation like going to the gym for your mind.
You don't want to burn out and go hot and heavy too fast because you want this to be a lifelong practice, so start off slow.
Remember, if you are developing a habit of meditating consistency is more important than intensity. Meaning, it's more important to meditate every day than the actual time of meditation.
Stick to the 21-day meditation challenge plan and plan exactly when and where you will be doing your daily meditation practice.
If you have never meditated before, I suggest downloading an app with some guided meditation sessions or find a Youtube channel offering meditation sessions.
Or... join my Facebook Group and to access a guided meditation everyday during the challenge.
Following this Meditation Challenge Plan is a great way to kick-off your meditation practice and most importantly, start forming a long-lasting habit of meditation.
I recommend starting with 5 minutes of meditation and gradually increasing the time to 10 minutes, see the schedule below:
*** If 5-10 minutes is too much, feel free to adjust the meditation challenge plan and make it 3-5 minutes. E.g., doing 3 minutes the first week and increasing to 5 minutes the second week.
It's time for your first day of meditation!
For your first day of the 21 Day Meditation Challenge, START with a 5 minute meditation session and when doing so, focus on your breath. Breath is the closest link we have with the present moment. Focusing on breathing will allow you to bring your mind and body together.
Feeling excited but also a little overwhelmed? Watch this quick video to learn how to meditate if you are a complete beginner.
On day 2 and 3, continue with 5 minutes of meditation of your choice.
You could simply repeat the same meditation, if you like it, or experiment and choose a new one for each day. I'll be posting a new meditation each day during the challenge on my Facebook group here.
On your 4th day of the Meditation Challenge, do your 5 minutes of meditation BUT... don't get up so quickly when you finish.
Once you have finished your meditation, think of someone you love: your partner, family member, close friend or maybe even your pet. Imagine that person or thing smiling and think how happy you are to have them in your life.
In all likelihood, you'll walk away from your meditation smiling. Keep this positive energy with you for the rest of your day!
On days 5 and 6 of the Meditation Challenge, do 5 minutes of meditation of your choice. Remember, I'll be posting a different meditation each day during the challenge on my Facebook group here.
Whenever possible, try to stick to the same meditation time - be it morning, lunch break or evening.
Having a set time will help you to establish your own meditation easier and help you form a positive habit.
Once you have done your 5 minutes of meditation on Day 7 of the Meditation Challenge, sit down for a bit longer, take a piece of paper and list 3 things you are grateful for.
It could be as simple as being able to feel the ground underneath your feet, having a roof over your head and/or being able to see all the beautiful things around you!
Keeping a regular gratitude journal has proven to improve self-esteem, reduce stress and make you happier.
To start your second week of daily meditation, increase your session to 10 minutes.
If 10 minutes is too much for you, keep it to 5 minutes and increase the time once you feel ready for it. At this point, you are developing a habit of meditating hence consistency is more important than intensity. Meaning, it's more important to meditate every day than the actual time of meditation.
You might find this video on Centering Prayer helpful too.
You are AWESOME (and you should know it!). At the end of today's meditation, think of 5 positive things about yourself and say them out loud.
Not only will this boost your confidence and self-love, but it will also make you less stressed and healthier. You are a beloved child of God/The Universe.
If you have a minute, this video might be encouraging.
After your 10 minutes of meditation today, just like on Day 7 of the Meditation Challenge, list 3 things that make you happy and that you are grateful for. Say them out loud or write them down to strengthen the feelings.
It's Day 11 of the Meditation Challenge and you have been meditating for a while now.
Identify the time that has worked best so far for your meditation practice and stick to it as much as you can to keep going forward.
Now, think of a cue/action that triggers your meditation. This will be the action that will tell your brain "it's time to meditate". Maybe it's stepping out of your bed in the morning? Or brushing your teeth? Or maybe it's opening your door when you get home after work?
E.g. if you meditate just after you brushed your teeth, then any time you brush your teeth, think of it as a cue to sit down and practice meditation. Identifying a cue and routine connected to it will help you to develop a long-lasting habit of meditation.
In addition to meditating for 10 minutes today, before you go to sleep, think of your day and list 3 positive things that have happened to you today. Had a productive day at work? A good meal? Or maybe made someone happy?
Identifying positive things will help your mind shift away from negative thoughts and help you fall asleep with a smile on your face.
You might find the process that I use for daily gratitude and identifying daily wins when I plan my day on an index card helpful in this blog post.
Don't give up just yet. Keep meditating!
Stay where you are after today's 10 minute session, close your eyes and think of a place you love. A place where you feel safe and happy. Maybe it's your childhood home, a spot you love to escape to or maybe even a restaurant/hotel you love to come back to with your loved ones.
Visualize as if you were there right now and think of all the details: furniture, colors, sounds, texture (soft carpet or maybe even sand under your feet, in the case of a beach). Feeling happier already?
To start your 3rd week of the meditation challenge, try to meditate for 15 minutes today. Remember that consistency is more important than how long you meditate. If meditating for a shorter time is better for you, that's OK. After your meditation session, list 3 things you are grateful for. If you like, you can make gratitude journaling a regular thing after your meditation practice.
Today make sure to go outside, stand still and take 3-5 deep long breaths: inhale deeply through your nose, hold your breath for a few seconds and slowly exhale through your mouth. If possible, do it in the middle of the day, as a break from your work. Taking a few deep breaths will help you to connect with yourself and make you be aware of the current moment. Be here and now.
Also, breathing exercise is a great way to calm your mind in stressful situations.
Only a few days left on this challenge! Keep meditating and connecting with your inner self.
Think of all the great things about you and say out loud 3 compliments to yourself. You can do it after your meditation practice, once you wake up or even in the middle of the day before an important meeting.
Complimenting yourself will definitely boost your confidence.
Just like on Day 12, list 3 great things that happened to you today before you fall asleep.
Your life is filled with amazing people: your parents, your loved ones, your close friends, maybe even your colleagues!
List 5 people you love and when doing so, think of each of the people for at least a few seconds. Remember them any time you feel down and be grateful for having them in your life!
You can do this after your meditation practice or any other time of the day you get a chance.
You have been meditating for 20 days already - CONGRATS on coming that far! Even if you missed a day here and there - you are still a hero!
To celebrate your achievements, challenge yourself a bit more and prolong your meditation to 15 minutes today.
It's simple - if you like how meditation makes you feel, continue! In 21 days you will develop a small habit, which will help you to continue your journey much easier.
What if you are not in love with meditation after 21 days? Don't give up on it just yet - experiment with different types of meditation, change the time of day when you meditate or try meditating in a group instead.
Need more guidance? Book a complimentary session below to meet with Tim to see if it might make sense to work together.
Check out this great video